THURSDAY, FRIDAY

more unplanned rest. life happened...blah!

SATURDAY

2 miles in 12:23
25:00 exercise bike

4 circuits of:
5 partial standing rollouts
25 knee hugs
15 supermans
15 slow side crunches per side
high rep set of chinnies

damn, my run was slower than last time. however last times time is kind of an estimate since i had stopped 1 lap shy, rested, realized my mistake and did the last lap but the stop watch didnt start again so i had to guess. meh. this time is my new baseline. i want 11:00 by the end of my next cycle.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

SUNDAY

4, 3, 3, 2+2 handstand pushups with hands on cinder blocks
11, 11, 11, 12 pullups or chinups
7, 7, 7, 7 one legged squats +10lb
6, 6, 6, 6 one armed pushups
5, 5, 5, 5 bodyweight tricep extenions

done in circuit fashion, one set of each with 30 seconds between sets and 1 minute between circuits. the handstand pushups went much faster this time, im definately more explosive there. same with pullups only morre so, i can do more in a set but i just wanted to do better than last time. i still hate one legged squats. i need to clean up the pushup form. and i went lower than before with the extensions, im going far below the "bench" with each rep.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

WEDNESDAY

approx 1 hour of "hat ball"

made one of those reaction ball hat thingies that are in the blog section and it pretty much took over my free time, i played with it so much today. back at it tomorrow for sure. gonna re start my training cycle but with a few tweaks.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

THURSDAY

Sick as hell. food poisoning from boston pizza I think.

FRIDAY

Feeling better but still recovering.

SATURDAY

two 30:00 hat ball sessions

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

SUNDAY

Afternoon
20:00 slip bag
20:00 hat ball
20:00 balance
4 sets 5 reps squat jumps
4 sets 10 reps lateral jumps over audoman
4 sets 5 reps plyo pushups
4 sets 5 reps lateral plyo pushups

Evening

50 kicks per leg
4 rounds shadowboxing

5 rounds of:
5 snaches per arm [50lbs]
5 swings per arm [50lbs]
10 burpees
[t=8:53]

1 round shadowboxing

all of the evening workout was done as 1 big block. looks like i have to increase the weight again! :-)

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

Your pbs are awesome, rare to see mix of strength+conditioning.

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Thanks for the kind words.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

I'm a touch over 6', and a touch under 185# today. For the front squats, really focus on having massive tension in upper+lower back, and abs. Oh ya, keeping <3 reps is nice too. Will be checking your progress!

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Thanks. its going to take alot of work with almost no squatting experience but i hope to be at a decent level at the end of this cycle. i have no rack so i will be limited by what i can clean until/if i build a makeshift rack i can fit into my already overcrowded pantry.

MONDAY

20:00 balance
20:00 slip bag
20:00 hat ball
5 rounds shadowboxing

6x400m intervals

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

TUESDAY

4 sets 3 reps per arm one arm clean + press (60lbs)
4 sets 4 reps per arm one arm dumbell snatch (80lbs...all i can fit on the bar)

5 one legged squats +25lbs
3 assisted natural glute ham raises
x 4

5 weighted vest pullups (40lbs)
15 weighted vest pushups (40lbs)
x 4

4 sets 10 reps front squats (70lbs)

The snatch is really solid. Its a bit difficult to maintain the tension in all the right areas all at once as my attention shifts from one thing to the other but the last set was pretty good in that respect (with the front squats). Im glad I checked the video tutorials of it at t-nation.com because my form used to be way off and I think thats why they jacked up my shoulders the few times I did them before.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/