Close Your Eyes and Jump

Best advice I ever got. Sometimes analysis just gets you in trouble. Like standing on a cliff over a river and trying to figure out all the details that may result in an injury or a death. The fun of the jump is there and sometimes you have to put all analysis aside and just jump.
This has been one minute in focus and has nothing to do with anything other than I was thinking about it and thought I would share.

TUESDAY'S WORKOUT
Row 500 meters w/u
Row 1800 meters finished in 7:14.7  and kept the pace below last weeks 1600
avg pace 2:00.7/ avg SR 25
The pace was faster but the stroke rate remained the same so I was producing more power per stroke.
Pull ups 3/3/3/1
Back ext. 5 x 10
The above done as a circuit with 1:30 RI
On the last pull up I held in an L for 10 seconds at the top and then lowered slowly.

I go now but I will be back.

Quit Whining Kenny and Get Under The Bar

I don't know who Kenny is but the above was advice given to him, by his coach, when he asked how to increase his squat numbers. This article by Jim Wendler doesn't apply to anything I am doing but I like to spread the gospel of Wendler whenever I can.
Slept good last night although dreams of aliens taking over the bodies of dead birds woke me up a few times. Anyone know anything about dream interpretation?

MONDAY'S WORKOUT (deload week)
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125
Deadlift 5 @ 125/5 @ 155/5 @ 185
DB press (I do these standing) 10 @ 15/10 @ 17.5/10 @ 20 (can anyone say weak sauce)
Pull ups 3/3/3/1
Ab wheel 5 x 9
Done as a circuit with a 2:00 RI

'Nough said.

Shy and Blind Seeks Same

I have been accused of being aloof and arrogant (the arrogant part might be true) but the reality is that I suffer from the heartbreak of macular degeneration and shyness so the problem is I don't recognize you from across the room and I am too shy to say hi to someone I don't recognize. The result is a reputation for aloofness and arrogance. Enough of that.
Here is a link to the first of a four part series on the back squat/ front squat debate. A good read and lots of info.
SATURDAY'S WORKOUT
Row 500 meters w/u
Row Sprints 10 x 160 with 1:30 RI. Avg pace 1:37.5 Avg SR 34
:33.3/:31.9/:31.7/:31.7/:31.2/:31/:31.6/:30.4/:30.8/:30.4
Keeping all these right in the same range.
Pull ups 3/3/2/2
Floor wipers 5 x 10
The above done as a circuit with a 2:00 RI

And away...we...go.

Squats Beware

I hit 195 for a single on my squat today and that is 40 lbs over my previous one rep and only 15 pounds off bodyweight. I'm comin' for ya.
There was an interesting piece on Eric Cressey's blog today that you can read here.

FRIDAY'S WORKOUT
Row 500 meters
DROM
Squat 3 @ 85/3 @ 105/3 @ 125/1 @ 155/1 @ 175/1 @ 195
Press 5 @ 45/5 @ 55/5 @ 65/5 @ 85/3 @ 95/1+ @ 105 (got 3)
Pull ups 2/2/1 @ 27.5/1 @ 30/1 @ 32.5
Reverse Hyper 3 x 10

...and out.

In 'n' Out

It's a burger, it's a blog post. It's 2, 2, 2 things at once. isn't that special.

WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125
Bench 5 @ 70/5 @ 80/5 @ 100/5 @ 130/3 @ 145/1+ @ 165 (got 3)
The last set was supposed to be at 160 but for some reason I got 165 stuck in my head. Oh well.
DB rows 3 x 10 @ 55
Pull ups 3/3/2/2
Slant sit ups 5 x 10
Almost bailed on the last 2 after the first set but I didn't because real men don't bail.

No Clever Title.

Sorry but I just couldn't  come up with anything clever for the title of this post and while that is out of character it just happens sometimes.

TUESDAY'S WORKOUT
Row 500 meters
Long row 1,600 meters
Time 6:30.8/avg pace 2:02.1/avg SR 25
I pulled back on these a little and added 2 x 100 meter sprints in the middle and at the end. Kept the pace steady otherwise and what I am going to do is try to lower the pace a little at a time.
Pull ups 3/3/2/2
Back ext. 5 x 8
Did the above 2 as a circuit.
The pull ups are feeling stronger and I am getting them chest to bar and lowering slowly in an L.

A Few Things Everyone Needs To Know.

Just read a great, another great, article by Mark Rippetoe on the press. This is something that you need to take to heart and implement in your training. The other item of interest was a fun fact to know and tell. Approximately 1% of the population suffers from celiac disease and around 6% has a gluten intolerance. Hardly a reason to adopt a gluten free or paleo style diet. You can read the whole piece here. As far as diet is concerned keep T.C. Luoma's advice in mind.

MONDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125
Dead lift 5 @ 125/5 @ 155/5 @ 185/5  @ 235/3 @ 265/1+ @ 295 (got 5)
Pull ups 3/3/2/2
Ab wheel 5 x 8
I ditched the DB bench work today because my shoulder is still a little sore(injured sore not exercis sore) from last week. Substituted 40lb DB farmer walks
3 x +/- 100yds 2 sets with 2 DBs and one set with only the left arm out and the right arm back.

Have a fun day. Still working on the Old People With Attitude site hopefully done by the end of the week.