295 big ones.
Going for 315 by the end of the term.
And I totally didn’t feel like setting it up, but it happened.
Relevant article on how your body tells you it’s feeling is a lie:
http://www.t-nation.com/free_online_article/most_recent/max_out_on_squats_every_day
15 minute AMRAP:
10 air squats
5 pushups
1 wall walk
Every 3rd minute 1 set of stairs, every step on the way down, every other on the way up.
Not so great for our first outing as a team… we don’t pass all that well and everything broke down from there. Something to work on for the next few games.
Someone on the other team knew me by name, and I had never seen him before. Freaked me out. Cool, but still a bit weird.
I went and squatted for a bit afterwards (what else to do after intramural games? They’re the perfect warmup).
135x8
235x3x6
135x15
Box jumps - 5x5 @36”
Someone was changing weights on their bar while I was squatting - as I was coming up he bumped the edge of my bar and startled me a bit. I swore, got the weight up, racked it. I asked, “hey, are you ok?”, but what I really meant was “Don’t ever touch my bar while I’m squatting because I could really screw some things up in my back, or get caught under a bar, and if that happened I’d probably still get up and beat your ass down”.
I’m a very angry Christian. Working on that.
Then him and his posse of four people (why people work out in more than groups of two I’ll never understand, there’s no way you’re all lifting the same amount and the rest periods are about 10 minutes) walked away without cleaning up their weights.
The next time I see a person not cleaning up after themselves I’m going to follow them out with their weights and drop it at their feet.
Consistency and volume.
First day with UWS&C; 25 people out for a circuit designed for 12. Not very high volume.
Warmup - high knees, butt kicks, side shuffle
Sprints @ 50%, 60%, 80%, 2X100%
5X Broad jumps
Agility Ladder - 8 times through, varying steps
Circuit - 30s @ each station. Only one round because there was so many people.
1.Heavy Rope Shakes? I dunno what they called them, these suck. In all ways awesome.
2. Farmer’s walk - 110 lbs each hand.
3. Pushups
4. Box Jumps
5. Med ball slams
Afterwards: Squat. Lighter - singles with 235, 12x135 ATG to stretch it out a bit.
Foam roller work and long stretch - big hockey game tomorrow night!
Joined up with UW Strength and Conditioning last night - the “look good naked” signs you see around campus are from them. It looks like I’m going to be doing some “athletic development” on Wednesday nights and Crossfit on Thursdays… which is awesome.
I’ve thought long and hard about joining a Crossfit gym for the past couple of months, but due to my erratic work schedule it never really would have worked out. Here’s my chance, and it’s only costing me $10 for the term. Not a bad deal at all.
I recently discovered the community centre behind my house has an indoor track above the arena - it’s 250m long and is FREE from 6am-5pm.
So, my WOD (First session, I’m going to deadlift later today too):
500m jog
1000m, sprint the straights, walk the curves
500m jog/walk cool down
Heart rate was through the roof after the first straight, and it feels awesome to be sprinting again. It’s probably the closest thing to feeling like a kid again without playing Lego.
Sprinting does a body good.
Neck? Nobody really needs a neck. Incidentally, Tom Hardy is also Bane in the new Batman movie.
Source: http://tinyurl.com/6qj6zpx
Busy at the gym tonight - I was sharing a bench/rack just about the entire evening. I was spotting a guy who was benching my 1 rep max for reps - but our attitudes were way different going into the exercise.
He would say something like this: “I’m going to try, TRY for 6, maybe 8 reps. I’ll probably need help on the last couple though, ok?”
ಠ_ಠ
If that’s your attitude going into anything, wouldn’t failure be acceptable? Set your standards low and you’ll never fail at anything. Perfect. Set phasers to “mediocre” and go have a lukewarm bath because you’re probably overtrained if you lift for more than 3 hours a week.
If you suck, stop. Make enemies with that bar/road/dumbbell, grab it by the throat, and lift/pull/press/run it until you feel like stopping. Then go for a couple more reps, just to show it who’s boss, and come back the next day to murder it again.
