Woke up early and ran an easy 5K.
10:00am
Warm-up
Sumo Deadlift worked up to a heavy single 220kilos ~ 484lbs
It felt ok, still pretty weak but getting it back
Close stance low Box Squat worked up to 315 x 5 - very easy
Reverse Hypers 3 x 12
TRX Pikes 3 x 12
DB Split Squat 2 x 8 ea leg
Thursday, April 28, 2011
Tuesday, April 26, 2011
4/26/11
Our spring game went well this past saturday. Our guys competed their butts off and the enthusiasm was great!
Today's Training
7 x 200 yds in 42 sec or less
1 arm DB Rows 2 x 12 ea
DB Bench Press 65's x 12, 85's x 12, 100's x 8, 110's 2 x 6, 100's x 6, 85's x 6
Standing T-bar rows 5 x 10
BB Shrugs 5 x 12
DB Shoulder Press 3 x 8
Face Pulls 3 x 15
Rear Delt 3 x 10ea
DB Curls 3 x 10
10k in the morning!
Today's Training
7 x 200 yds in 42 sec or less
1 arm DB Rows 2 x 12 ea
DB Bench Press 65's x 12, 85's x 12, 100's x 8, 110's 2 x 6, 100's x 6, 85's x 6
Standing T-bar rows 5 x 10
BB Shrugs 5 x 12
DB Shoulder Press 3 x 8
Face Pulls 3 x 15
Rear Delt 3 x 10ea
DB Curls 3 x 10
10k in the morning!
Thursday, April 21, 2011
Back at it
Back to blogging! Its been a while since my last post. With so many things going on, I had to prioritize the use of my time and cut a few things out. Unfortunately, blogging and Toastmasters were a few of those things that had to be put on hold. I'm looking forward to get back at it now that things have settled down. As far as the half marathons, they went pretty well. I did the Miami Half marathon in 1:48 and 3 weeks later I did the Ft. Lauderdale Half Marathon in 1:56. All in all I was fairly pleased.
Winter training with Football went very well! We had some astounding results in the 6 week period that I had before Spring Ball. We are just finishing up spring ball now with our Spring Game being this Saturday, April 23.
My Training had taken a little bit of a hit as things were hectic and I was really only getting something in 2-3x per week. this past month I have been more consistent and have added some more weight training back into my program.
Todays Training 4/21/11
A.M.
Warm-up
M.E. Deadlift-worked up to a 5RM and today is was only 420lbs (weak!!!)
SSB Close Stance Free Squats 3 x 10 and 3 x 5 @ 225lbs
SL Squats 2 x 8 ea
SL RDL's 2 x 8 ea
Lateral Band Walks 2 x 20yds ea way
Back Extensions 2 x 10
P.M.
Intensive 5k finished in 23:51 which is my best in quite a while! I averaged a 7:46/mile pace.
Winter training with Football went very well! We had some astounding results in the 6 week period that I had before Spring Ball. We are just finishing up spring ball now with our Spring Game being this Saturday, April 23.
My Training had taken a little bit of a hit as things were hectic and I was really only getting something in 2-3x per week. this past month I have been more consistent and have added some more weight training back into my program.
Todays Training 4/21/11
A.M.
Warm-up
M.E. Deadlift-worked up to a 5RM and today is was only 420lbs (weak!!!)
SSB Close Stance Free Squats 3 x 10 and 3 x 5 @ 225lbs
SL Squats 2 x 8 ea
SL RDL's 2 x 8 ea
Lateral Band Walks 2 x 20yds ea way
Back Extensions 2 x 10
P.M.
Intensive 5k finished in 23:51 which is my best in quite a while! I averaged a 7:46/mile pace.
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