Training Log Archive: bbrooke

- Warm-up -- 500m jog, 20 squats, 20 jumping jacks, 20 mountain climbers, 10 push-ups, hollow-rocks & supermans, and stretching.

- More warm-up: 35# back squats x 10 / 35# good mornings x 10.

- Warm-up on deadlift -- 35# x 10, 55# x 10, 65# x 8, 85# x 5.

- For time -- 10 rounds of: 95# deadlift x 15 / push-ups x 15. My time was 19:53, but I used 65# on the deadlifts (could have easily done 85#, but I want to be able to at least walk, if not jog, at the Kelly Dahl meet tomorrow...), and I did the push-ups on my knees. The super-stars (male and female) did the workout as prescribed (95# for women / 135# for men) in 10-11 minutes. Wow.

- Jump-rope, 500m jog, and dynamic stretching to warm up.

- 90# sled push x 2 / broad jumps x 12.

- Deadlift -- warm-up and five reps at ~65%, ~75% and ~85% of one-rep max (assumed to be 155#).

35# x 10
55# x 10
85# x 8
95# x 5
105# x 5
120# x 7

- Floor press -- warm-up and five reps at ~65%, ~75% and ~85% of one-rep max (assumed to be 65#).

35# x 10
40# x 8
45# x 5
55# x 5
60# x 5

This is Week #1, Class #1 of a four-week strength training cycle.

- Warm-up: 500m jog; about five minutes of various front, side and back planks; 50 lunge steps; 20 squats; and four 20-second squat-sits.

- Back squat workout -- warm-up and then five reps at 65%, 75% and 85% of one-rep max. As usual, I assumed a too-high one-rep max weight (partly because I'm embarrassed about my actual one-rep max weight), and I was trying to round off to five-pound increments; so, my reps at 85% felt more like I was at 99%. :-P

35# x 10
55# x 8
75# x 5
85# x 5
100# x 5

- Front-squat at 55%, 65% and 75% of one-rep max.

65# x 5
75# x 5
80# x 5

- Three rounds of good mornings x 10 (35#, 45#, 50#) / GHD sit-ups x 10.

- Jump-rope, 500m jog & dynamic stretching to warm up.

- Three rounds: back extensions x 10 / wall squats x 10.

- One round for technique critique: kipping pull-ups x 5 / push-ups x 10 / squats x 15. I still never get my chest low enough on 'real' push-ups...

- 'Cindy' -- as many rounds as possible in 20 minutes: kipping pull-ups x 5 / push-ups x 10 / squats x 15. I completed 11 rounds (was just two squats shy of getting 12 rounds). All of my push-ups were modified (knee) push-ups.

Rock climbing at the gym. Our goal this time was to do at least eight routes, hopefully 10. We pretty much had the place to ourselves... 5.7, 5.8, 5.9, 5.9, 5.10-, 5.10-, 5.10-, 5.10-, 5.9, 5.9.

I ate some leftover Chinese food when we got home, and now I feel totally queasy. Yuck.