All Quiet on The Western Front.

Poured rain yesterday and today is beautiful. The poppies are blooming.

SATURDAY'S WORKOUT
Row 500 meters
DROM
Box squats 5 @ 45/3 @ 95/3 @ 115/1 @ 135/1 @ 185 and out.
Circuit:
Push ups 3 x 10
Ab wheel 3 x 5
Jump rope 2 x 100 with 1 minute RI

And that is the end of the back off week.

Who's a Bad Blogger.

That's me. I'm a bad blogger. I had to work and drive in traffic and I was a miserable wretch and just didn't fell like posting.
Started doing parallel, wide stance box squats today as part of active flexibility training and I liked it.
Here's the week.
SATURDAY'S WORKOUT
Run 2 3/4 miles 33:38
Felt horrible the whole time and my hamstrings and glutes were painin' me.

MONDAY'S WORKOUT
Row 5 minutes
DROM
Squat 5 @ 65/5 @ 85/5 @ 100
Circuit:
Push ups 3 x 16
Ab wheel 3 x 5
Row sprints 30 seconds on/30 seconds off x 5
151/150/150/155/150
Avg pace 1:39.2 Avg SR 32 Total meters 756

TUESDAY'S WORKOUT
Row 5 minutes
DROM
Press 5 @ 45/5 @ 45/5 @ 55
Circuit:
Pull ups 2 x 10 on the gravitron with 110 lbs of assist. Did these just to start getting a feel for 10 pull ups.
Back ext 3 x 10 with 15lbs

I took Wednesday and Thursday off because I was feeling sick.

FRIDAY'S WORKOUT
Row 500 meters
DROM
Dead lift 5 @ 110/5 @ 135/5 @ 165
Bench 5 @ 60/5 @ 75/5 @ 90
1 minute plank
1 minute push up test only got 26 I would like that to be at least my age
Wide stance box squats 3 x 5 @ 45 just for the stretch
Horizontal rows 3 x 5
I did these with my feet on a bench and a barbell in the squat rack.

What About Cardio?

A good article on cardio from t-nation here.

FRIDAY'S WORKOUT
Row 5 minutes
DROM
Bench 5 @ 60/5 @ 75/5 @ 90/5 @ 115/3 @ 130/1+ @ 145 (got 6)
Reintroduced weighted pull ups to the program
Pull ups 2 x 3 with 10lbs/2 x 2 with 15lbs/2 x 1 with 20lbs
Back ext 3 x 10 with 15lbs

Bike 20 minutes

Cherry Cheese Danish and Hot Sauce.

I have decided that any dietary regimen that forbids hot sauce or the odd cherry cheese danish is to be dismissed as fanatical. That's all I have to say on that.

THURSDAY'S WORKOUT
Row 5 minutes
DROM
Dead lift 5 @ 110/5 @ 135/5 @ 165/5 @ 205/3 @ 230/1+ @ 260 (got 6)
Circuit:
Push ups 3 x 17
Ab wheel 3 x 5

Row sprints :30 seconds on, :30 seconds off x 7
154m/146m/140m/135m/147m/144m/144m
avg pace 1:44.1
avg SR 30
Total meters 1008

What's All This I Hear About Conditioning?

Along with the word "functional", conditioning is a word that's thrown around a lot.
An anecdote:
Some Americans went to an Eastern European country to find out why this country consistently produced some of the strongest people in the world. When they arrived they found a group sitting around, eating drinking some even smoking every once in a while one of them would get up and lift a huge amount of weight. The Americans were appalled. "This is crazy" they said "You're not observing a healthy lifestyle." The entire room erupted in laughter. The coach said "We're not trying to be healthy, we're trying to be strong."
That may or may not be a true story but the point is these athletes were as conditioned as they needed to be for their sport.
What we all need to do is pick a level of conditioning for our sport and do as much as is needed to support that activity. Any more and you're wasting time any less and you're not going to realize your potential.
This has been one minute in focus.

TUESDAY'S WORKOUT
Row 5 minutes
DROM
Press 5 @ 45/5 @ 45/5 @55/5 @ 70/3 @ 80/1+ @ 90 (got 6)
Circuit:
Pull ups 3 x 6 neutral grip/3 x 6 Overhand grip/3 x 6 Commando style
fast forward to 1:40 on the video to see the pull ups
Back ext 3 x 10 with 12.5 lbs
Tabata row 90/89/93/91/93/94/93/94 (735 meters)

...and off I go.

12 and 57

On Friday I set the bar on the squat rack at about knee level, took a run at it grabbed the overhead support and swung through the rack and out the other side. On the third trip my fingers slipped a little, on the fourth trip my fingers slipped a little more and I landed on the lower rear part of the rack and almost fell. The difference between me at 12 and me at 57 is at 12 I would have gone ahead and done another one and probably cracked my fool head open. I'm much smarter now so I didn't do another one. I'm glad I'm getting smarter.

SATURDAY'S WORKOUT
Row 5K 21:59 It was too cold for me to go to the track
Circuit:
Pull ups 3 x 5 negatives with a towel (that hurt)
Threw a towel over the bar and grabbed on to both ends
Ab wheel 3 x 5

MONDAY'S WORKOUT
Row 5 minutes
DROM
Squats 5 @ 65/5 @ 85/5 @ 100/5 @ 125/3 @ 140/1+ @ 160 (got 4)
Circuit:
Push ups 3 x 17
Swings 3 x 20 @ 35

Hills w/u 400 meters/5 x :30 with :30 RI 10 degrees @ 5mph/c/d 400 meters
I liked these and they didn't hurt too much but it is not tomorrow yet, unless this is yesterday but I don't think it is. I need more coffee.