week 2

after the requisite rest that follows an 18km hike through/up the most beautiful mountain terrain I have yet to traipse across (daddy-o to post a few pics and elevation details) I was super stoked to get back to the weights. So stoked even, we turned down a mexican dinner invitation to hit the gym. Saying no to margaritas is a BIG deal to us glee'ers.

After a speedy bike ride home for warm up i did:

Bench: 75 x5,5,7
Squats: 80 x5,5,9
pulldowns: 60 x8x8x12

finisher: 5 rounds* of farmer's walk with 25lb plates per arm. time was 4:35.
*one round = walk ~10 metres, go up the stairs, walk ~10metres, go down the stairs

BTW - Those are some incredible miles being run in the national captial area! No wonder couple points are all the rage this summer :)

strength

I was sick for a few days and then we went camping for the weekend down in Waterton. That is amazing stuff there.

squats: 215 x5, x5, x5
bench: 135 x5, x5, x5
chins: 7, 7, 6

5 minutes between sets on the squats. Alternated between bench and chins with 3 minutes between.

calves . . .
eccentric calf: 55 x5, x5, x5 a side
anterior calf: 20 x10, x10, x10 a side

finisher I - 2 1/2 minute tabata, 15lbs db thrusters. 53 reps (10 was the least completed in the 20s work period)

finisher II - (after 5 minutes rest) 2 45lbs plates, farmer's walk up the stairs. 2 1/2 minutes. 6 1/4 reps.

can you have two finishers?

squats: 205 x5, x5, x5. 5 minutes between sets.
press: 105 x4, x4, x4. this was tougher than i expected, and then i realized that it was not 95 like i had intended. yay.
chins: 6, 6, 6. 3 minutes between alternating sets of presses and chins.

finisher I
thrusters - 15 lbs db's, 20s work/10s rest * 4 = 2 minutes. 37 reps. lowest reps in a set was 8.

finishers II
farmer's walk on a flight of stairs - 2 45 lbs plates. 5 trips in 2 minutes. both of these were hard. but i can see adding more time to both. i might wait until i can hit 4 minutes before i make the db's heavier for the thrusters.

some time later
swimming: 40 laps (1000m) in 27:55. Shaved 8 minutes off :-) I just tried harder.

attempted metcon

tried to do some metcon with the following constraint: don't re-injure my back. This means not doing: push-ups, squats, presses, deadlifts, cleans, burpees.

This left dips and chins. (I'm open to suggestions for the next couple of weeks. I want to avoid planks and hard core low back stuff.)

50 dips: 12:39
rested a while
50 chins: 19:30 (these weren't kipping, nor were they dead hang, they were the knees to chest variety)

I found that I couldn't do enough before muscle fatigue to get to general fatigue. Oh, I mean it was a good workout but I wasn't pounding my heart rate through the roof. These were mostly done in sets of 5 until I couldn't do that anymore (which was after the first set with the chins ;-) )

calves: (which were still tight a bit from the run the night before)
anterior w/ white bar: 15
straight leg eccentric: 15
bent leg eccentric: 15

farmer's walk:
two 70# db's, 6 reps on the minute. A rep is a spin around the gym (takes about 20s).