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August 25, 2010
Even on less sleep, things went pretty well at CFA this morning: we did shoulder presses (at 120×4 I barely missed a new 5 rep PR) and “metabolic monster,” a wicked combo of 800 meter runs, broad jumps, and waiter’s walking. I had to stay up late on Tuesday night (getting ready for first day [...] August 8, 2010
5/3/1 Cycle II Phase ii Part B: Deadlifts and Shoulder Press Warm-Up: 3 min jump rope and double under practice / shoulder dislocates / hip mobility / 10 burpees / 10 sit-ups / 10 squats / 10 push ups / 5 kipping pull ups / 8 x 45# deadlifts / 8 x 45# power snatch [...] August 3, 2010
5/3/1 Cycle II Phase ii B: Deadlifts and Shoulder Presses Warm-Up (Brief) 10 burpees / a few minutes of jumping rope and double-unders / shoulder dislocates / hip mobility / 10 squats / deadlifts 8 x 45 lbs / hang power cleans 8 x 45 lbs / shoulder press 8 x 45 lbs Shoulder Press [...] July 26, 2010
Feeling almost whole again, just in time for summer’s end, went surfing on Saturday, warmed up and lifted on Sunday, surfed on Monday and have plans for the week. The surf is up, the winds are down, and I’ll be taking advantage every day. It’s the next to last week, and these are the next [...] July 9, 2010
5/3/1, Phase IV (deload), 5×40%, 5×50%, 5×60% I combined all my phase IV lifts into one day’s work. I did a quick warm-up and then did the various lifts in the sequence of weights, which meant that I did some shoulder press sets, then alternated press, clean and jerk, and squats, and finished up with [...] June 22, 2010
5/3/1 A beautiful day… oh wow. Time to lift. Warm-Up Jump rope, minutes, including double under practice. Shoulder dislocates. Overhead squats with 45 lb bar (10). Broomstick shoulder press. Broomstick deadlifts. Press 5/3/1 Phase II (70/80/90). Base weight: 112.5 Result: 80 x 3 / 90 x 3 / 100 x 13 This was ok. In [...] June 14, 2010
The surf is worthless right now: for the second day in a row winds are too high, wind waves are too high, and the swell is too big. I didn’t mind yesterday, since I was feeling sick, and was supposed to be resting anyway. Today, in spite of the fact that I’ve had, ahem, intestinal [...] June 10, 2010
Monsoon like weather kept me from the ocean today. Tomorrow awaits for more surfing. So I did yardwork and lifting. Warm-Up Yardwork, especially pruning of trees; a lot of overhead work with large pruning shears, and raking and dragging of debris with a set of prongs. I also cut down a tree with a chainsaw. [...] |
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