MONDAY - CONDITIONING Treadmill 40 minutes LISS 4 minute squat thruster tabata
TUESDAY – INCLINE BENCH Warm-up Close grip incline with shoulder saver 240/280/315x5, 240x15 Superset: Band pushdowns 2x20 Pronated band pullaparts 2x20 Dumbbell curls 2x20 Supinated band pullaparts 2x20
WEDNESDAY - CONDITIONING Treadmill 40 minutes LISS 1 hr deep tissue
THURSDAY - CONDITIONING Treadmill 20 minute jog
FRIDAY – BENCH Warm up Bench 280/325/365x5, 280x15
SATURDAY - CONDITIONING 5K in 44 minutes
SUNDAY – SQUAT/DEADLIFT Trap bar deadlift 280/325/365x5, 280 3x5 Safety squat bar squat 275/315/360x5, 275 3x5
Bonus work: Treadmill 20 minutes LISS Squat Thrusters 1x50
Deload week. For me, that means I do my 5's week with no AMRAP (from 5/3/1 programming) and assistance is whether I feel like it or not. I felt like it on Tuesday, but not on Friday or Sunday.
I talked about it last week, I'll be doing some bonus work. This week I figured because I am struggling with dropping the lbs I would do a little bonus conditioning. On Monday I thought I was doing burpees, but upon further investigation I found out they are squat thrusters. Whatever, they suck. Just another conditioning tool in my arsenal.
Saturday was interesting. I did a 5k for Vicki Soto. She was one of the teachers killed at the Sandy Hook School. I think they raised $100k for scholarships for students wanting to become teachers. It's a great cause and I'm glad I did it.
My goal was to do it under 45 minutes and I did. I came in at 44 minutes and 13 seconds. Yes, this is terrible I'm sure. I jogged for about half a mile and then walked for a bit. This repeated until the home stretch. Jess told me our time and I just turned it on. Well, I turned it on as hard as an asthmatic powerlifter could. I wish they had a picture of me at the finish line. My face probably looked like I just finished an ultra marathon. Next year's goal is to do it anywhere in the 30's.
I'm sure I should get someone to look at my stride. My calves felt like concrete. I probably look like a maniac when I run. What can I say, I'm built for comfort, oh yeah, and benching also.
I probably have more to say, but I'm too busy screaming at the Dallas Cowboys on tv. They will be the death of me this season. It's not a good season to be a Cowboys fan. Heck, it hasn't been good to be a Cowboys fan since the 90's.
