Bench

Racquetball

Basketball

7 5 5 5 x165# Bench Press

With no rest in-between:

30x 95# Bench Press

16x 75# Bench Press

12x 55# Bench Press

30x 45# Bench Press

Back to Starting Strength and pool on Monday.

HOOYAH

Steve

Wednesday's PR

I went to the gym on wednesday with some friends to find my 1 rep max on deadlift and Bench Press.
Deadlift #315
Bench Press #205

I definitely could have gone higher on the Deadlift. I had already done 10/12 reps leading up to the max. The actual rep was not that difficult. I will try again in a few months.

I'm heading to the gym today. Will post later.

HOOYAH
Steve

Pool PR

2 x45yd underwater swim

Monday

Starting strength:

5 5 5 x220# Back Squat

5 5 5 x165# Bench Press

5 x225# Deadlift

Because I am going to have such a weird break schedule I have decided I am going to try to find my 1rep max for each of the lifts as a good starting indicator.

Jonah

Jonah came back from hamilton for a bit so I went to the JCC with him today.

5 x135# front squat

5 x135# front squat

5 x155# front squat

5 x155# front squat

3 rounds:

Russian twists (R1: 6#, R2: 15#, R3: #18)

1min plank

50 Flutter Kicks

25 Partner Leg Throws

50 partner medicine ball sit ups

HOOYAH

Steve

First missed rep

5 4 5 x115# Shoulder Press

5 5 5 x215# Back Squat

5 5 5 x145# Power Clean

I think the missed rep was due to a short rest. I will still continue with the program and increase the shoulder press.

HOOYAH

Steve

Swim

10x100yd CSS

I had stew smith critique the video of my CSS. He said it looked good. All i need to change is remove one of the double arm pulls off the wall. He also told me to pull and kick harder with each stroke. Form looks good.

HOOYAH

Steve

Great Day

Started off the morning with pool running. I do this every monday wednesday friday. Today was special because I did a 45yd under water swim. This matched my current PR. I am going to try make it a habbit of doing 45s each time. Its really difficult and you need someone to spot you cause its dangerous. 

At the JCC

5 5 5 x210# Back Squat

5 5 5 x165# Bench Press

5 x215# Deadlift

10x50yd CSS

5x50 Scissor Kick (kickboard)

10x25 Under Water

Swim

I swam again today. 

3x200yd CSS

I was fine for the first 200 but on the second and third ones my head really hurt. I am thinking that it is a breathing problem. I am either not breathing enough or I am not exhaling well enough. I will also loosen my gogles and try and stay more hydrated. Hopefully a combo of everything will work.

HOOYAH

Steve

Yesterday

5 5 5 x205# Back Squat

5 5 5 x140# Power Clean

5 5 5 x110# Shoulder Press

It was a quick workout. I had a soccer banquet right after so I was pressed for time. I would have liked to swim but I guess that will be put off to this afternoon.

HOOYAH

Steve

Home Work Out

5 rounds

5 manmakers 5# DB

10 Perfect Push Ups

10 TRX Push Ups (no twist)

Couldnt get to the gym because other plans got in the way. I had to improvise.

HOOYAH

Steve

TRX Push Up

Just to clarify, this is what I consider TRX Push Ups.


GET SOME
Steve

Gym Closed

Gym was closed early on Friday so there really wasn't any time to go in.

Today:

5 5 5 x160# Bench Press

5 5 5 x200 Back Squat (final reps a bit slow)

5 x205# Deadlift 

10 20 30 20 10 TRX Push Ups

5-6 games of racquetball

HOOYAH

Steve

Swim

5x200yd CSS

I maintained 5 strokes per length. Felt better. This is the workout I wanted to do yesterday. 

HOOYAH

Steve

Pool Closing

5 5 5 x195# Back Squat

5 5 5 x135# Power Clean

5 5 5 x105 Shoulder Press

I swam 3 x200yd in the pool today. It was closed for some water aerobics class. Its a shame cause I really felt comfortable with the CSS and I was copleting each length with a max of 5 strokes. Time to take a new video.

HOOYAH

Steve

Injury Update

I went back to soccer yesterday. After running around a bit I felt my leg hurt so I stopped and decided I should wait longer before I return.

I don't think it is serious, but I want to make sure it is not a long term problem.

Swim and Lift

5 5 5 x185# Back Squat

5 5 5 x155# Bench Press

5 x185# Deadlift

10x100 CSS

HOOYAH

Steve

Arm Injury

Racquetball

Death by Pull Ups:

9 + 5

TRX Push Ups

10 10 10 20 

During the last game of racquetball, on the followthrough of one of my shots, I hit my racquet into my forearm. It still hurts a bit but I don't believe it will prevent me from bench pressing and deadlifting tomorrow.

HOOYAH

Steve

Saturday

No time to get to the gym yesterday. I had Model United Nations until 9 friday night and all day today. When I finished I headed to the gym to do my starting strength program.

5 5 5 x175# Back Squat
5 x170# Deadlift
5 5 5 x145# Bench Press

HOOYAH
Steve

Pull Ups

Another 100 Pull Ups. This time in sets of 10.

HOOYAH

Steve

Swim/Abs

10x50yd CSS

10x25yd unerwater

5 5 5x95# Front Squat

50 50 50 Sit Ups

50 100 Flutter Kicks

4 Games Racquetball  

HOOYAH

Steve

BUD/S

Greasing the grove on pull ups. While I watched the documentary on youtube of BUD/S Class 234 I did 100 pull ups in sets of 5.

Another pool day

Im going to try to change the way I write down the posts. This way makes more sense to me.

5 5 5 x#165 BS

5 5 5 x#125 PC

5 5 5 x#100 SP

Pool

10x50yd CSS 

5x100yd CSS

I tried to make sure that every lap I did was in no more that 6 breaths. I completed that almost every time, and usually I could do a 25yd CSS with 5 breaths. The end of the 100s caused me to speed up my stroke rate. 

My quads are still sore from the pistols. Aften I warmed up, I felt a bit better. I don't think it had a large affect on my lifts.

I liked the pull ups last night. Maybe I'll repeat it tonight.

As for USNA application. I have the LOA and I'm just waiting on the congressional nomination. If I get that I am gautenteed an offer of appointment. I hope all goes well!

HOOYAH

Steve

Movie

Did some pull ups while I watched The Italian Job.

100 L- ring pull ups

Pool Day

Today was the first day back to the pool. It. Was. Great. If every time I go to the pool it feels this good, I'm going to end up going 2-3 times a week. The whole time I did the Combat Side Stroke. I have been watching youtube videos like crazy (especially Stew Smith) and have been trying to master the form. I felt like I really got it in the water today. The plan is to swim again on thursday (probably) and then friday morning get one of my guys to video tape me doing the CSS. I will take the video and compare it to youtube videos and hopefully get some critique from Stew.

Warm Up: (50 = 50yd)
50 free
4x50 CSS

WOD:
100 CSS
200 CSS
300 CSS
400 CSS
500 CSS  (around 12:00)

Im getting better. Hopefully I can keep it up.
HOOYAH
Steve

Strength and Bodyweight

1x5x#155 DL
3x5x#135 BP
3x5x#155 BS

3 sets max pull ups
15
9
7

30 HSPU as fast as possible:
8:15

5rft 5 pistols each leg:
3:20

Felt like I was going to cramp after the pistols. A little sore but overall feeling good. Tomorrow should be a pool day after school as long as it is available.

HOOYAH
Steve

Swim

Had a great swim in the pool. Did a good number of lung busters and tried out the form for css. Tomorrow after school im going to go to the gym at the JCC. I will have time to work more on it then.

HOOYAH

Steve

Cardio and Abs

15:00 row

3450m

Rest

15:00 row

3450m

Sit ups

3x50

Flutter kicks

3x50

Yesterday

Racquetball

3x5x#145 BS

3x5x#95 SP

3x5x#115 PC