8/8
6am:

4x
(all with 60#, done with barbell)
max reps shoulder press
max reps push press
max reps split jerk
400m run

Time: 15:55
Reps for each round: 15, 14, 13, 14
Total reps: 56

8/8
7:40am

Qi Gong Class
aka 1 hr of steady squatting

Great practice on deep breathing though. I can tell when I do it right because my ears get all hot! lol!

I’ve only been going to this Tai Chi school for a couple weeks, so I’m still meeting a lot of new people and getting a lot of the off-and-to-the-side looks and the, “So…umm…what is it you do?”  Apparently I don’t “blend” in Tai Chi class.  Considering wearing long baggy sleeves next time.

8/7

Warmup: 20 min working on rings, practicing muscle-ups with black band - can get a bunch with this band.  Going to work on these a lot more and with less help - lots of fun!

Workout:
3x
50 situps, anchored
50 squats
4 rope climbs
17:08

Did rope climbs with anchor on way up and mostly no feet on the way down. These were killer - I was going slower and slooower on the way up with each climb!

8/6

Rest day!

Rotated between cleaning the house, running errands, napping and getting a massage.

Actually thought I wasn’t very sore just prior to the massage and then she found a couple spots that literally made me say outloud, “Ow!” lol!

8/4

26 Pullups - new PR for max set!

8/3

3x
500m row
35 wall ball (14# ball)

Time: 15:00

Spent most of the workout thinking, “Wow, I’m really hungry.”

8/1

Back Squat Day!

Warmup practicing back squat technique
5x45
5x55
5x65
5x85

Workout:
4x
20 backsquats (85# first set, 80# rest of workout)
400m run

Not really timed - finished somewhere between 17-18 minutes

7/31

6x5 shoulder press
5x 45
5x 45
5x 55
5x 60
5x 60
5x 60

21-15-9
1-armed k-bell snatch (16kg)
pullups
squat jumps

Stop watch stopped part way through - so sad. :(
I’m guessing time was between 7-8 min.

7/30
Rest Day

7/29
Powerlifting Seminar - worked on bench press and power clean

7/28
Powerlifting Seminar - worked on back squat, shoulder press and deadlift

7/27
Rest day

7/26
Rest day

7/25

6am
Deadlifts
7-5-3-2-2-2-1-1-1

7 - 95#
5 - 105#
3 - 115#
2 - 135#
2 - 145#
2 - 165#
1 - 185#
1 - 195#
1 - 185#

My PR is 205#, but for some reason (possibly yesterday’s workout! lol!) things were feeling god-awful heavy today and I dropped back down to 185# on the last rep to maintain some sort of form rather than doing a heavier rep with bad form.

7:40am

Went to hour long Qi Gong class.  Not the most fun after deadlifts since it’s an hour of slow motion constant squatting up and down! ha!

7/24

Worked out with Andy and Stanwyck:

As many rounds in 20 min -
500m row
25 squats, holding 25# plate
15 dips

Completed 4 rounds.

Used the black band for dips.  Wanted to use the mini, but I think I have scored 2 rounds in that case! lol!  Anytime we do dips, pushups or bench makes me happy (in a twisted way) since those are a weakness.

7/23 PM

Tai Chi class

7/23 AM

As many rounds in 20 min of:
10 d-bell cleans
10 d-bell jerks
10 box jumps

Used 25# d-bells on cleans and jerks.
Did four full rounds and a little bit more to fill the 20 min.

Went medium speed since it was the first workout since the O-course and the ribs are still a bit sore.  I was happy with how it went though and plan on being back to 100% speed tomorrow!

7/21

Navy Seal O-Course!

7/22

Rest day!

Push Press

7 reps—45#
5 reps—65#
3 reps—75#
2 reps—85$
2 reps—90#
1 rep—95#
1 rep—100#
1 rep—105#, miss

10 rounds:

10 windmills (30# d-bell—5 on left, 5 on right)
10 g/h situps
10 walking lunges

20:36

Still really sore from the infamous squat ladder, so took it easy on the lunges.

Pullup ladder

1st minute do one pullup, rest remainder of time.
2nd minute do two pullups, rest remainder of time.
3rd minute do three pullups….

Continue for as long as you can.

Make it through 11 rounds, plus 10 pullups.

76 pullups in 12 minutes.