Brian - 3/9 and 3/10, Volume squats and cardio

--Tuesday, 3/9--

Squats;
Warmup - 135x5, 135x5, 135x5
Working - 185x5 @7, 225x5 @8, 225x5 @8, 225x5 @8, 225x5 @8, 185x5 @7, 185x5 @7

Kik said I was putting the bar too low on my back and bending over a bit too far when I went down, so I dropped the weight back to 185 to try and change my form a good bit. These sets were all done at parallel, instead of with my ass on the ground.

Deadlift;
Warmup - 133x5, 133x5
Working - 223x3, 313x2, 223x3, 223x3, 223x3, 223x3, 223x3

I went up to 313 and did 2 reps. They felt ok but I thought it was too high to really work on my form, so I just dropped it back to 225 and tried some new stuff. I think I found a good starting position where my hips aren't too low.

Ab rollout - knees x 10 x 3

--3/10 cardio--

Jogged a 5k loop with tab (30 min): http://connect.garmin.com/player/26696368

Was fun to get the GPS and heart monitor on again.

This week

I've been lifting but not posting. Oops.

Sunday - 1/03/10

Ice skating @ Boston Common : ~1.5 hours

Easy. I didn't fall once, and seemed to get my grove going eventually, despite crappy rental skates that were making my right foot cramp painfully. Called it early due to that, but fun.

Monday - 1/04/10

Board Presses:

6?x45, 2x5x65, 4?x85, 4x95

4x115, 4x135, 2x3x155, 2x2x155

So, it looks like my lockout is not my limiting factor in bench. :P

While my pre-season fitness hasn't been the most hardcore, my bench is getting awesome!

Military press:

45x8, 65x8x3

Practice makes perfect.

Cable rows:

60x8, 80x8, 100x6x4?

Tuesday: 1/05/10

Wrestling practice: 2 hours

OH GOD. After about an hour of instruction from Elena, we drilled for a while then just wrestled, in 3 10-minute bouts, with a water break in between. I eventually got to the point where I could actually give the fight to her for a bit, before she pinned me. Then another 5-10 minutes of intense repetition drilling, in which I got to practice just standing tackles for a bit. Exhausting in the good way, but not going to be another sport for me. Might hit the harvard practices on sundays (more instructional) if I want to continue, the 5-7 schedule @MIT conflicts with my normal work hours.

Good mornings:

45x10, 65x8x3

Front squat:

45x8, 95x5x3

Some quad assistance. Light, as I was suffering after practice.

Back hyperextension:

3x10xbw+25

I love these.

Thursday - 1/07/10

Interval running: 35mins

Good. Was doing ~4min fast intervals for a while before I actually start following the treadmill program.

V-ups, bicycle crunches +10lbs

TPS tonight? I need to skwat.

becca (14-15.12.09): Peanut Weights (like a boss!)

14.12.09
After I ran 3.5 miles on the treadmill, I popped my deadlift and overhead press cherry. Gordon suggested I start deadlifting and doing overhead presses.
Press:
I started off with the normal bar and did a couple reps, but then I switched to the girl bar in order to get the form down. I did 3 sets of 5 reps with the girl bar.
Deadlift:
I started off with the 10kg plates on each side in order to get the form down. Then I did a few warmup reps at ~109 pounds (one 10kg plate and one 10lb on each side). My working set for the day was at ~129 pounds (and I do not remember how many reps of that I did, but I do remember that it was only one set =X)
Abs:
-2 minutes plank hold in normal position, 1 minute plank hold with right arm and left leg off ground, 1 minute plank hold with left arm and right leg off ground
-25 suitcases
-50 side crunches on each side


15.12.09
One of my goals is to compete in a triathlon. I hope to be able to compete in Iron Nerd (a baby triathlon) in late April/early May. With the triathlon goal in mind, I decided to swim and run for cardio today.
Swimming:
Total distance: 1100 yards (For Rene, this is approximately 1005.84 meters) = 22 laps
This was the sequence of swimming I followed:
-4 laps freestyle, 4 laps backstroke, 4 laps breaststroke, 3 laps freestyle, 4 laps backstroke, 3 laps breastroke
Running (on treadmill):
2.5 miles

I did weights in the evening.
Squats:
Warmup: 10 x 45, 8 x 65, 5 x 95
Working: 5 x 125, 5 x 125, 5 125
Bench: I'm trying to get used to the new form...
Warmup: 10 x 65, 7 x 85
Working: 5 x 95, 5 x 95, 5 x 95