That Putin Fellow

Hopefully the Russians will get this Putin business out of the way and get back to the truly important things in life like reading my blog. Good luck.

THURSDAY'S WORKOUT
Row 500 meters
DROM
Back extension 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/3 x 5 @ 140
Deadlift - 5 @ 135/5 @ 155/3 @ 170/2 @ 205/5 @ 295 (this is 7 lbs more than my previous 5 rep max)
Barbell row - 3 x 5 @ 110
Push ups - 16/12/10/10/8

A good day overall. The squats felt strong. The deadlifts felt good. (as good as a deadlift can feel) and the pushups went well.
See you tomorrow.

Daddy doesn't work. Daddy goes to the gym.

As much as I wish that were true it is not. I do work and right now I need to get this down and get to work. Did I mention that I am not fond of work?

TUESDAY'S WORKOUT
Row 500 meters
DROM
I am including some Hindu Push Ups in the warm up. I think I posted a video on these before but I will post it again.
V-ups - 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/3 x 5 @ 140
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/5 @ 100/4 @ 100/4 @ 100
Missed the last two sets so my choices are: go down to 3 x 3 and add 5 pounds or stay at 3 x ? at 100 pounds and stick with it until I get five.
Are all the votes in?
Yes sir.
And what is the result?
3 x 3 @ 105 sir.
Very good.
(anyone have a sockpuppet I can borrow)
Good morning - 3 x 8 @ 75 went easy
Push ups - 16/12/10/10/8
I should have started working towards my age in push ups and pull ups when I was much younger then I wouldn't have as far to go.
Oh well. Carry on.

Drop Off.

Evidently, due to social unrest, my Russian readership has dropped off. Hope you guys get everything worked out. It is raining here today but I rode my bike anyway. About 3 miles. That was good for a warmup.
MONDAY'S WORKOUT
Bike 3+ miles
DROM
Pull ups - 3 x max 6/5/5
Step ups - 3 x 8 @ 95 to 20" box
Row Sprints - 8 x 200 with 1:30 RI/ avg pace - 1:38.8/ avg SR - 33
:40.4/:39.9/:40.3/:39.4/:40/:40.2/:39.4/:36.5
Straight leg raises - 3 x 5 with 5 lbs

I have to switch the weight days this week because of work on Wednesday. I am not fond of work. Gets in the way of more important things.
A good post on crossfit and older folks on the One World site.
Its cold and I am going back to bed.

The Worm Turns (but only if you shake the bottle)

That title has nothing to do with the post but it just popped into my head so I wrote it down. I would like to thank everyone who is reading this and encourage comments if you have any questions or problems, actually keep your problems to yourself but I will answer questions.
FRIDAY'S WORKOUT
Row 500 meters
DROM
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/ 3 x 5 @ 135
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/ 3 x 5 @ 95
Choked on the power cleans and just stopped
And that was it for Friday. I was tired and irritable and didn't feel like being at the gym.

SATURDAY'S WORKOUT
Row 500 meters
DROM
Reverse Hyper - 3 x 5
Pull Ups - 3 x 5
Long Row - 3000 meters 14:01.8
Not a great time on the row but I am still worn out for some reason, but I was not irritable today so I am making progress.
I have begun work on the O.P.W.A. (Old People With Attitude) Website and should have it up and running in a couple of months. I will keep you posted but don't, under any circumstances, hold your breath.

One Day On, One Day Off

Okay here is yesterday and today. Squats are frustrating the hell out of me. I am just not that good at them. I will continue to work at it.
TUESDAY'S WORKOUT
Row 500 meters
DROM
Straight Leg Raises - 3 x 10
Row Sprints - 7 x 200/1:30 RI
Average pace - 1:41/average stroke rate - 30
:41.7/:41.8/:40.2/:39.9/:41.1/:38.8/:39.4
One Arm Hang - 3 x 3 @ 5 seconds
Step Ups - 3 x 6 @ 95

WEDNESDAY'S WORKOUT
Row 500 meters
DROM I included some 35lb plate swings and some 22.5 DB snatches 10 each side it was fun
Back Ext. 3 x 10
Squats - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/2 x 5 @ 135
Bench Press - 5 @ 45/5 @ 75/3 @ 90/2 @ 115/5 @ 160
Barbell Row - 3 x 5 @ 105
Push Ups - 14/12/10/8/8 These were hard after the bench

...but where's the rum (or the blogger)

I'm back. Had a lousy couple of days and was almost embarrassed to post. Totally choked on a 2K row time trial. I will not tell you the time. The exercise ADD is setting in again and I am going to simplify the program and work on a Starting Strength model. I need to get my squat numbers up to something beyond what a high school athlete can do and just work on developing a good foundation. I am going to try to keep it going for 10 weeks (ADD willing)
MONDAY'S WORKOUT
Row 500 meters
DROM
I am reposting this video for people who are just joining in and don't want to search for it in older blog posts
V-Ups - 3 x 10
Squat - 5 @ 45/5 @ 65/3 @ 80/2 @ 95/5 @ 135
Press - 5 @ 45/5 @ 50/3 @ 60/2 @ 70/5 @ 100
Deadlift - 5 @ 135/5 @ 135/3 @ 170/2 @ 205/5 @ 290
Good Mornings - 3 x 5 @ 75
Push Ups - 14/12/10/8/8

I will be doing squats, press and deadlifts on Monday, squats and bench press on Wednesday and squats, press and power cleans on Friday.
I don't know if I mentioned this but press always refers to shoulder to overhead. Saying shoulder press is like saying leg squat.
See you tomorrow.

And..Away..We...Go.

There was a semi serious windstorm here in So Cal last night and this morning there was detritus everywhere. I love weather. I feel alive when nature is asserting its power. Its visceral. Calls up the primal in me.
THURSDAY'S WORKOUT
Row 500 meters
DROM
Tabata Row - 784 total meters
100/104/95/92/102/96/104
Push-ups - 12/10/10/8/6
Back Ext. - 3 x 10
Squats - 1 x 30 done fast with hands over a bar in the squat rack with a little assistance
Barbell Bent Row - 3 x 5 @ 105
Everything clicked today even though I feel as if my sleep was not so good.
Weather and plenty of coffee got me through.
Read about coffee here.