10 DEC 2012 (RIP SSG Williams)

SSG Williams stepped on an IED and was killed on 10DEC2012. He's survived by his pregnant wife and one year old child. Surah 9.5, they're just following their peaceful religion.

Squat:
135# 1 x 5
165# 1 x 3
185# 3 x 5

Bench:
135# 1 x 5
150# 3 x 5

Deadlift:
255# 1 x 5

I'm going to stick here for a bit at 185# when I hit the workout tomorrow for Squats and jump up to 190# next week. I'm hoping my core gets stronger over the course of this week since I feel like that's where I'll lose it first. 

07 DEC 2012 (Friday) A Cold One

It was a little chilly out tonight during the workout but it felt great once I got to work. I was anticipating the workout since Monday and I was actually a little worried about meeting my Squat weight. I felt like I burned through that workout pretty quickly and strong as hell. I've been taking Amino Recovery by Bodybuilding.com and I think it's helped shake off the cobwebs faster and recover quicker. Creatine has been pretty good too, staying disciplined and only doing the workout is tough because I want to do more.. but I won't until after at least two months. Anyway, let's begin.

Squat:
135# 1 x 5
165# 1 x 3
180# 3 x 5

Bench:
135# 1 x 5
145# 3 x 5

Deadlift:
245# 1 x 5

So while I felt strong during all of these workouts my left chest pectoral and arm felt strained, like the muscle was strained/tearing but I did go through. We'll see what happens next week. Also, I think I'll go up to 185# and go through a week squatting at that weight. I didn't feel weak but I'd like to make sure that I'm not pushing too fast and I plan on continuing the workout for 4 more months so we'll see.

05 DEC 2012 Wednesday

I know that you see the distinct lack of a workout on Tuesday. Well, I've decided to wait on the bodyweight stuff, once I've relapsed in every exercise for the starting strength, I'll tweak it again. Coming back to working out after so long of a break, it's important to ease back into a routine and not try and do to much. Anyway tomorrow will be spent laying out a plan for the remaining 8 months, kind of crazy that one month has already gone by. Now to the point:

Starting Strength Workout:
Squat:
135# 1 x 5
165# 1 x 3
175# 3 x 5

Press:
65# 1 x 5
95# 1 x 2
100# 3 x 5

Power Clean:
135# 5 x 3

So the Power Cleans felt strong, I love the explosion, it's going to be interesting to see what weight I can get up to with those. The Press was good, just getting back in the motion, I'll plateau and have to regress before I reach 135#. The Squat gave me more trouble than I thought, I got the weight up but form seemed a little bit iffy... Maybe I should do the same weight on Friday or try and plow ahead to 180#... It'll depend but the forecast is as follows-

Squat:  180#
Press: 105#
Clean: 140#


Finally, my girlfriend sent me muscle milk and vitamins so I've start that cycle to include men's sport multivitamins. So thank you J-Demetrius for the boost. I love you.

03 DEC 2012 Monday

So Sunday was a Rest Day and what a rest it was. I didn't sleep at all but I did get to see some Patriot football, more importantly, when the offense couldn't produce(I still think it's funny that a bad game for our offense is 23 points) the defense stepped up and made critical stops and forced 3 and outs, but enough football, let's get to what really matters. 

Today's workout started off sluggish during the warm up because of the lack of sleep and I skipped breakfast this morning. I'm going to have to take my diet and rest more seriously. Either way once I got into my working sets I felt good and was able to get the weight up easy enough. I believe a part of that is that I started so low but I could feel how weak my core is since I haven't really hit the gym consistently since prior to NTC(May 2012). Anyway here's the numbers:

Starting Strength
Squat:
115# 1 x 5
135# 1 x 2
140# 3 x 5

Bench:
135# 1 x 5
140# 3 x 5

Deadlift:
235# 1 x 5


Friday will be a good one:
Squat: 150#
Bench: 145#
Deadlift: 245#

01 December 2012(Saturday)

That First Week Back Is A Killer

I felt it today, I thought I might have skipped it with how good yesterday's workout felt but going back into a Metcon, which became just a lifting session but more on that later. My legs tightened up a bit while I was working and I could tell my metabolic conditioning was complete shit during the first set of thrusters. Without a doubt Saturday's are going to be the hardest part of this new conditioning. In addition there's no place to do pull ups in this place so that means I had to substitute pull ups for Good Morning DB Rows.

Crossfit Workout:
Modified Fran-
21-15-9
95# Thrusters
55# DB Good Morning Rows
Time was not kept because it took me so long to replace Pull Ups with the Rows. 

I'm looking forward to Monday's workout, I'm going to need to make sure that I run though, I'm getting stagnant and falling back to the ways of The Faction. 

30 NOV 2012 (Night Owl)

So tonight's workout was a little late, started at 9pm my time. Slept in late today, felt amazing and it carried over into tonight's workout I believe. I felt good through every phase, even the squats which are normally my most terrible. It probably also helped that I warmed up for every exercise. I'm looking forward to working out tomorrow and then that rest day on Sunday.

Back Squat:
95# 1x5
115# 1x3
135# 1x1

W/W:  165# 3x5

Bench Press:
115# 1x8

W/W:  135# 3x5

Deadlift:
W/W:  225# 1x5

I'm looking forward to going up Monday. The weights are going to be increased by 5# except for Deadlifts, they'll go up by 10#.

Squat: 170
Bench: 140
Deadlift: 235

Tomorrow's Crossfit day, should be fun.

26 Nov 2012 (Monday)

So I've started working out again, no big deal there. The next three months will be focused on getting stronger with the eventual goal of reaching a total lift weight of 1000 lbs. with a one rep max for Bench, Dead-lift and Squat. I figure my goals per lift will need to be somewhere within this range:

Squat:  350 lbs.
Bench: 250 lbs. 
Dead-lift:  400 lbs.

I'll set December 31st 2012 as the day that I do my One Rep Max test for that month. I'll be doing a very similar methodology to the Starting Strength Workout but it will most likely have slower progressions. In addition I will be doing Body Weight workouts. The first three months I figure will look like this:

Monday:
Starting Strength

Squat: 3x5
Bench: 3x5
Dead-lift: 1x5


Tuesday:
Body Weight Workout

AM: 
8x200m Sprints
8x200m Jog

PM:
Elbow Lever:  60 seconds
Front Lever:  60 Seconds
Back Lever:  60 Seconds

HSPU:  3x10
Ring Dips:  3xMax
Ring Push Ups:  3x20
Ring Pull Ups:  3x10

L-Sit:  60 Seconds

Wednesday:
Starting Strength

Squat:  3x5
Military Press:  3x5
Power Clean:  3x5


Thursday:
Rest Day


Friday:
Starting Strength

Squat:  3x5
Bench:  3x5
Dead-lift:  1x5


Saturday:
Crossfit Workout

AM:
3 Mile Run for time

PM:
One of the following three workouts:

A.)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

B.)

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

C.)

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Sunday: 
Rest Day



Today's Workout:

So my workout results from today were:

Squat:  3 x 5 @ 165#
Bench:  3x5 @ 135#
Deadlift:  1x5 @ 225#

I'll keep this weight for the first week. Depending on how it feels on Friday we'll see if I move up or keep it the same into the next week.