this is a log.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Sunday, March 10, 2013

random

2.4km run

10:22

Friday, March 8, 2013

benchmeat

lifts:

bench 60kgx3, 80kgx3x2, 90kgx1, 100kgx1, 105kgx1, 107.5kgx1
ring dipsx21

thoughts:

100kg felt relatively easy
shoulders weren't tucked tight at 105kg
narrowed grip for 107.5kg helped with the shoulders
body not tight enough for all sets

need to experiment with foot position to keep the tightness

random:

4.8km run at night

24:23

531.c2.w1.squat

Warm-up:

Squat 60kgx5, 75kgx5, 90kgx3

Main:

Squat 97.5kgx5, 112.5kgx5, 127.5kgx6, 97.5kgx17
Stiff legged deadlift 80kgx5, 95kgx25

Wednesday, March 6, 2013

531.c2.w1.press

warm-up:

press 20kgx10, 25kgx5, 30kgx5, 37.5kgx5

main:

press 40kgx5, 45kgx5, 52.5kgx9-5-3 (68.23kg)
close grip bench 47.5kgx5, 52.5kgx14-7-4
weighted pull-up 12.5kgx10, 20kgx14-7-4 (64.75kg)
db curls 30kgx5, 30kgx5-3-2
handstand 15s, 40s-20s-10s

Tuesday, March 5, 2013

531.c2.w1.deadlift

warm-up:

deadlift 70kgx5, 90kgx5, 105kgx5

main:

deadlift 115kgx5, 132.5kgx5, 150kgx9 (195kg)
snatch grip deadlift from platform 100kgx7
zercher squat 60kgx5, 65kgx15

forgot about conditioning.

Monday, March 4, 2013

531.c2.w1.bench

warm-up:

bench 40kgx5, 47.5kgx5, 55kgx5

main:

bench 60kgx5, 70kgx5, 80kgx12-6-3 (112kg)
inclined bench 45kgx5, 55kgx9-5-4
weighted pullups 32.5kgx5, 37.5kgx6-3-3
db reverse curls 14kgx5, 16kgx15-8-4
handstands 13s, 30s-20s-25s

Friday, March 1, 2013

531.c1.w3.d4

warm-up:

squat 60kgx5, 70kgx5, 85kgx3, 100kgx3

main:

squat 110kgx5, 122.5kgx3, 137.5kgx3, 110kgx10
stiff leg deadlift 92.5kgx5, 125kgx13

end of cycle 1. overall volume feels good. next cycle, add handstand practice for upper body days, kettlebell conditioning work for lower body days.

estimated maxes:

squat (atg) - 151.24kg
deadlift - 191.13kg
bench - 110.47kg
press - 66.49kg