Lifting

5 5 5 5 5 x165# Bench Press

3 rounds

10 x135# Back Squat

5 x135# Front Squat

Modified Helen

3 rounds:

1/4mile

20 x45# KB swings

12 Pull Ups

14:45

I kept a running clock but had to go beetween track and pull up bar. No broken sets.

HOOYAH

Steve

DC Workouts

Yesterday:

5 x255# Deadlift

5 5 5 x175# Bench Press

5 5 5 x225# Back Squat

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

At home a lot of squats with m sister (age 8 as weight)

Today:

Plyo push ups

HOOYAH

Steve

Monday and Today

Monday:

5 5 5 x170# Bench Press
5 5 5 x205# Back Squat
5 x245# Deadlift

Afterwards max Sit Ups in 2 minutes
112

Thats a new PR. Up from around 85.

Today:
5 5 5 x160# Power Clean
5 5 5 x125# Shoulder Press
5 5 5 x215# Back Squat

Afterwards max Push Ups in 2 minutes
100

Thats a new PR. Up from around 75.

HOOYAH
Steve

Breaking the Stall

Racquetball

5 5 5 x120# Shoulder Press
5 5 5 x165# Power Clean
5 5 5 x195# Back Squat

5 5 5 x135# Front Squat

The shoulder press was much easier than it was last time. I don't know if I got too little sleep or what, but this time it was worlds easier. With the power clean and back squat the reps were a lot faster than last time. Front squat was low weight and I am going to increase reps to help assist the back squat.

HOOYAH
Steve

This week so far

Monday:

First set 225# Back Squat fail 

5 5 5 x175# Back Squat

4 3 3 x120# Shoulder Press

5 5 4 x150# Power Clean

5 5 5 x135# Front Squat

5 5 5 x95# Thrusters

5 5 5 x95# Hang Clean

Tuesday:

Rest

Today:

In the pool in the morning, continuous sets of 15yd underwater swim and 5 burpees.

Gym:

5 5 5 x185# Back Squat

5 5 5 x165# Bench Press

5 x235# Deadlift

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

HOOYAH

Steve

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.

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

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

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

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

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

Swim and Lift

5 5 5 x185# Back Squat

5 5 5 x155# Bench Press

5 x185# Deadlift

10x100 CSS

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

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

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

Yesterday

Racquetball

3x5x#145 BS

3x5x#95 SP

3x5x#115 PC

Beginning Starting Strength

I am beginning a new program called starting strength in order to hit this workout season strong. The man components of starting strength are:
Back Squat
Bench Press
Deadlift
Shoulder Press
Power Clean

These workouts are preformed in a schedule as follows:

Day A:
3x5 Back Squat
3x5 Bench Press
1x5 Deadlift

Day B:
3x5 Back Squat
3x5 Press
3x5 Power Clean

In a week or so I will add pull ups and back extensions to the workout.

Today:

Warm up

5x max double unders
8
14
8
9
10

3x5x#125 BP
3x5x#135 BS
1x5x#135 DL

2 rounds
50 flutter kicks
25 flutter kicks (arms raised)

February break

I was out of town this week so I was only able to to a conventional gym workout once.

5x185# BS
5x215# BS
4x225# BS

10 rounds
5 pull ups
5 box jumps
10 push ups

Thursday, Friday, Saturday, I skied in the adirondack mountains for 6 hours each day. The trip back was followed by practice on sunday.

I am thoroughly exhausted.
HOOYAH
Steve

Friday and today

Friday:
10x135# BP
10x155# BP
3x185# BP

50 pull ups in as few sets as possible
7 sets total

2 rounds of

1 min Mountain climber planks
30 strait leg up sit ups
30 spaghetti and meatball sit ups


Today:
5x185# BS
5x215# BS
2x225# BS

I need to squat more often.

10 rounds
5 pull ups
5 box jumps 30"
10 push ups

Waiting on that Summer Seminar application.
HOOYAH
Steve

Wesnesday

Wednesday I had drivers ed so the workout had to be really quick

Death by pull ups
8 rounds + 5

Yesterday
5x185# BS
5x205# BS
5x225# BS
5x225# BS

Two groups:
One group running stairs continuously until the other finishes

The other 5 rounds
5 burpees
10 PU
15 air squats

Then switch

Abs:
1 min plank
1 min side plank
1 min other side

100 plank slaps w/partner

1 set of 6 muscle ups

HOOYAH
2PRs