I like my IMs how I like my steak: still Moo-ing

Friday - October 24

Strength
  • 40m

Rare day where I didn't design a very good finisher. Lot of stress on the posterior chain so I cut it at 5 rds

EMOTM
A) SB squat x3
B) KB swings w/ 80#KB for remainder of minute

Thursday - October 23

Sport
  • Stretching
  • 45m

SMR, AIS, mobility

Recovery day!

Wednesday - October 22

Strength
  • 50m

Heavy bench press today...haven't done that for awhile. Definitely my weakest of the big 3

Finisher: 3 rounds of
A) KB swings @ 80# x20
B) Single arm towel farmer walk w/ 65# KB x max distance ea side
C) X-body mt. climbers x30

Tuesday - October 21

Strength
  • 40m

Snatches and squats today - Good stuff

Finisher: For time - 7:34
A) SB squat clean x6,5....1
B) Lunge Jumps x6,5....1
C) Dragon Flag Negative x6,5....1

Monday - October 20

Run
  • 31m 15s
  • 3.65 miles
  • -----

To the park for some sprints. Felt pretty good even though I hadn't run in awhile.

Sunday - October 19

Strength
  • 1h 00m

Swapped my deadlift day to Sunday - New PR, pulled 305 for 2 reps

Finisher - 10 rds in 9:36 of
A) KB Snatch @53# x5 - alt sides ea rd
B) Burpees x7

Tweaking my strength training a bit. I've been following bodybuilding style workouts since July and while I've been pleased with results, I came to the realization that I miss lifting heavy.  I've supplemented my programming with some heavy deadlifts the past few weeks and have loved it.  Time to start doing the same with squats and presses as well.  So I spent some time adding and subtracting certain lifts from my programming.

With that comes establishing some measurable goals for the next 6 weeks. So by Thanksgiving I want to:

A) Deadlift 345

B) Back Squat 250

D) Do a muscle up

E) Have < 12% BF

Saturday - October 18

Strength
  • 1h 00m

Workout went a little long this morning. Fun finisher

w/ weight vest - 4 rounds
A) Recline rows x8
B) EROM pushups x submax
C) Farmer's walk with 80# KB x100ft/sd

disturbed275's Training Log


 October 2014 
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