Ok training today…
8x10m accels - very good.
Front Squat 45x5x2,95x5,115x5,135x3, 155x3, 185xX-just didn’t have it today
Pull-ups 5x5
DB Bench 2x10x50s
Hypers 10,15,20 supersetted with crunches 20,30,40. 25 pounds, 10 pounds, bw.
6 laps fartlek style on a long track (500m)
that it…
he gone
Played football in the blistering heat for an hour, then lifted…
DL 8x1x185
RDL 3x8x155
Bench 45,95,115,135,145x5
CSR 2x12
Abs
Thursday I did a basic tempo workout 8x200m 60%.
today 8x20m accels
Weights
Squat 45,95,135,155x5 175,185x3 205,225,245x1
Militarys 2x5x95
Pulldowns 2x10x105
abs
today off - bid day parties… hehehehe
tomorrow long run
I can’t believe school is already starting today. I only got about 3 and half hours of sleep - I get buzzed before school.
8x20m accels
FSQ 115x7,135x5,155x3,175x1
DB Bench 2x10x55
Pull ups 3x5
hypers 2 sets
abs
buzy bysy busy
end of monday - some easy football practice… warm-up and then about 5-10 snaps… we played c2 zone, so I just got to sit in the flats and not run all over the place.
yesterday tempo - jog straights, walk curves, 1 mile, push-ups and abs… coached some freshman on the technical aspects of red zone offense… did just enough sprinting to make an impact
this morning - no sprinting b/c of last night,
weights were just tough
2x4x205 Deadlift … one set sumo, the other conv. doesn’t make a real difference to me
2x10x155 RDL
Bench barx10,95x7,115x5,135x3,155x1
CSR 2 sets
tempo - same as monday
Rain Rain Go Away — and it did!
No sprints, but some football, including a 100yd punt return
Squats 45,95,135,155x5, 175,185x3, 205,225, 275xX,1
Military 2x5
Pulldowns 2x12
Abs
yesterday off except for my shower ritual
today long run
so yesterdays long run wasn’t so much long nor yesterday…
My hips were still paying the price for Fridays at the moment maximal squats. but due to a fantasy football draft and a call from a friend, it was 1130, and I still had to finish some hw. so I get that done around quarter to one. and then go for a nice, easy 1 mile jaunt.
long shower later, I get 3 and three quarters hours sleep before I go to lift with my friend eapen (its tradition).
I hate my bed - instead of comforting and helping to heal my maladies, it exacerbates them! medieval torture device, i tell you. Since coming back to school, my back, neck, shoulders and hips all are worse than before. I felt 60 years old this morning… wide awake, but immobile. saving the sprints for this afternoon. My back felt like JFKs without the pills, and my shoulders were bubblicious.
What implications this has for my next cycle are unclear, but back squats and bench and military presses have aggravated the shoulder issues for sure.
pistols 10 singles a side
DB Bench 1x10x60 -PR
Pull-ups 1-2-3-4-1-2-3-1-2-1
Hypers 3 sets of 10
Abs
Drama at the house… but… football practice. SPRINTED. A Lot. barefoot on turf.
More football tonight, probably against good wisdom. But man is it fun!
tomorrow morning lifting, then thursday starts my weekend in Dallas for my cousin’s wedding. Official start of GPP is a week from today 
today’s SHAUN OF THE DEAD (amazing film btw… even my mom liked it!)
DLs 6x1x225
RDL 2x10x135
Bench worked up to 165x1
CSR 2x12
abs
football was in fact a lot of fun last night … we are all really loose and flying free out there. I had one brilliant interception and one I got burnt like cajun chicken.
but now my hammies feel as if they are about to pop off
The wedding was fantastic, and as always my little brother and I held it down properly. Mazel Tov to Dr. and Mrs. Jeff Stern!
that and I may have a job waiting for me here www.gtlaw.com
got in a few light workouts, not even worth recording - the idea was just to get a sweat going.
today -
the dreaded “big circuit”
100-100-100
100-100-200-100
100-200-200-100
100-100-200-100
100-100-100
50 walk/reps 100 walk/sets
10 pushups + 20 situps after each set
this is tough!
I love GPP
Short and Sweet
Surprisingly good today…
20m cruise + 20m accel + 20m cruise x4
150mx1 at 95%… 18.5! we like for this time of year… (on a crappy track in crappy shoes…)
SING GODDESS - SING THE RAGE OF ACHILLES!
Lifting
pull-ups 3x5
csr 3x10
push-ups 25,20,18,15,12
pistols 1 set of 5 each leg
ham curls 3x6x light
feet to bars 3x5
ladder
200-300-400-500-400-300-200 @ 70% ish
that was really around 50%… and I am suffering b/c of it…
I hate Stanko! It is literaly out my front door, but it is hard as a rock! my left shin/calf is throbbing now… grrr!
I need to get on grass and get stronger and shore up my diet. so close so close crash and burn!