Stephen Brown WO Journal

[Stephen Brown]

Easy 10 mile road ride

-slosh pipe 100 yard walk/zercher - (the neighbors must think this is the craziest thing ever but its fun.)
-20 - 50lb gravelbag clean to shoulders (also fun, got backpack at army surplus store, home depot didn't have sand so I got a bag of gravel instead)

-slosh pipe 100 yard walk/zercher
-20 -50lb gravelbag swings

-slosh pipe 100 yard walk/zercher
- 20 -50lb gravelbag high-pulls

seems more like play than working out, but I can feel it now.

[Stephen Brown]

Didn't much feel like going to the gym today, but I did. I am still sore from DL's on Wednesday and my whole body feels stiff. I think maybe the gravelbag swings are responsible.

Squat:
200x3x5

Bench Press:
170x3x5 this weight was harder than I remembered from the last time I did it 9/3, but I completed all reps.

Pullups:
3x10 very difficult to finish last set

Front planks:
3x1:30

[Stephen Brown]

21 mile mtb ride, DV. high pace with few breaks. felt great amd fininshed strong. a few minutes after ride, thighs got very sore.

[Stephen Brown]

squats:
205x3x5 - hard to complete final set, my body got forward on the 3 rep and I had to take a step forward but finished last 2 reps after refocusing. will attempt 210 Wednesday.

press:
125x3x5 - feel good about 130

pullups:
10x3x6 - the 10 lbs was much easier this time, will try 15lbs next Monday.

Pendlay rows:
145x3x5 - will increase weight next week

pushups:
2x20

[Stephen Brown]

Fighting a sinus infection and have had very poor sleep and breathing for 2 nights and am very tired. I decided to do my workout, but scale back and try to get back to progression next time. Come on drugs, do your thing.

Squats:
185x3x5

BP:
155x3x5

PC:
135x3x5 (Surgery related mobility problems in right wrist causing problems with catch. might stay at this weight for a while and see if flexibility will improve.)

pushups:
2x25

[Stephen Brown]

Feeling much better than Wednesday but have missed a lot of sleep. Breathing is back to about 75%.

Sept 19:

Squat:
195x3x5

Press:
120x3x5

Pullups:
3x10

Practice catch for cleans:
45x15

Extremely bastardized tic-tocs:
2x20



Today. Sept 20:

Easy paced 17 mile mtb ride, DV. Agressive on hills but easy pace overall. Felt slight discomfort in quads that feel as if from squatting.

[Stephen Brown]

Squats:
205x3x5

BP:
175x3x5

Pullups:
10x3x6

Pendlay rows:
145x2x8

Planks:
3x1:30

[Stephen Brown]

Squats:
210x3x5 hard on final reps but did all reps, tipping forward slightly, will work on staying back on heels

Press:
130x3x5 very happy to lift this weight, I thought that this might be where I fail and reset but I believe I can do 135 succesfully

DL:
245x3x5 very heavy, I'm glad I only DL every other week.

K2E's:
2x10

Pushups:
2x20

[Stephen Brown]

Had the rare chance to lift with the wife today. It was good.

Squats:
215x3x5

wife: 125x3x5

BP:
180x3x5

wife: 70x3x5

Pullups:
3x10

Clean catch practice:
45x15

dumbell power snatch:
both arms:
25x2x10 as fast as I could

Planks:
front: 2:00
r-l: 1:10

[Stephen Brown]

Sunday - 9/28

Hard 15.7 miles @ Cle


Monday - 9/29

pulled something in right calf taking step up from garage. very strange, maybe I didn't stretch properly after ride yesterday. Feel very tired, and not well recovered, in general, from ride yesterday. Did not squat today because of calf pull.

Cable lat rows (really don't know what they are called)
80x2x10 (each side)

Press:
135x2x5 - barely made last rep, will push next set
Push Press:
135x1x5

Pullups:
3x5

Pushups:
2x20

Not very inspired today. In addition to being tired, I am feeling bored with the PP schedule I am on. I plan on picking up my bike miles by riding to work. I will keep my lifting schedule through 10/10, then begin doing CF WO's on Wednesdays.