Workout Addendum

So with my current workout schedule, I have allocated Monday for heavy squating including 1RM, Thursday for heavy bench press, and Sunday as my long day which usually entails a 2+ hour mish mosh workout with one or 2 heavy pieces. I have noticed my weakness in Benching and my slow (at least to my standards) increases in my squat. So, I have decided to make a couple changes...

Monday: Heavy Squat(90%+)/Bench Press(under 80%)
Tuesday: AOD/cardio, light O-lifting, etc..
Wednesday: FREE DAY (O-lifting practice, light DL, metcons)
Thursday: Heavy Bench Press(1RM)/Light Squat(can be fr sq, OHS, or back sq under 90%)
Friday: AOD/cardio, metcon, heavy upper body
Saturday: OFF
Sunday: Long Day (heavy lift, cardio, metcon, O-lifting practice)

My goal is to get my squat up quicker to 250# and my bench press up to a comfortable 180#. December is the competition and it is go time!

I got spanked, you're next!

All I can say is after this morning's workout, I felt like I had been run over! I will vouch for the fact that a workout may not seem THAT challenging on the surface, but it is the EFFORT you put into it that makes it the most effective. Here it is...

sn balance MAX (113#) did do a push press @ 123# by accident :-s
sn 7.2 reps (63#)

5K row 22:33 (rough!)

Looks not so bad, huh? Well god damn, as soon as I started walking home, it was like my body was collapsing in on itself. I LOVE IT!

Tuesday

Morning AOD

warm up: 200m row/5 Sott's press

OHS 5.3rep 73#, 93#,103#, 113#, 118#

FOR TIME (10:08)
3,6,9,12 ball slam
3,6,9,12 wall ball
4 burpies
3 stair runs

(My legs were on fire!)

Afternoon

bike 50 mins interval sprints & high resistance
run 10 minutes


FOOD LOG
breakfast: 1 cup cottage cheese, 1 apple, Tbl honey
snack: 1 can tuna, lettuce, pepperoncinis, light ranch/6 oz yogurt w/ 1t coconut
midday: salsa, 2 chix breast
snack: 1/2 cup salsa, apex crisp bar
evening: salsa, lettuce, pepperoncinis/yogurt

Workout - Monday

Heavy squat 135#.6, 155#.5, 175.5, 175#.5, 175.3
DL 135#.5, 185#.3, 205#.3, 225#.3, 245#.1
~~~~~~~~~~~~~~~~~~~~
10 clean & jerk(75#) for time
1. 1:07
2. 1:05
~~~~~~~~~~~~~~~~~~~~
Run 30 mins
interval bike 35 mins
~~~~~~~~~~~~~~~~~~~~

Decided not to to spin today, so did interval bike on my own. Lifted in the morning and cardio in the evening. Squats were rough today, I'll be honest, so I threw in the DL to work on my hamstrings a bit.