Monday + Tuesday

Monday:

Squat 5x5
165
205
245
285
320 (PR)

Bench 5x5
95
115
145
170
190 (PR)

Axle Curls
5x8x80#

CONDITIONING:
3 Rounds, each for time:

Max rep pullups, followed by deadlift walk across Dan's yard (135# for first rd, 185# for last 2), followed by a ~200m sprint

1. 15 pullups(lifetime PR) 1:17
2. 11 pullups 1:16
3. 10 pullups  1:18

________________________________________
Tuesday:

Indoor soccer game for 1 hour of sprints


COMMENTS

• General: Now that I have a blackberry I don't usually spend the last 20-30 minutes on my laptop, which has led me to forget my usual routine of blogging right before bed recently. Hoping I figure this out because I find value in blogging when it's fresh in my mind. 2 Pr's on Monday were nice, the squat was a grind on the 5th rep but the bench was easy. I was shocked that I got 15 pullups which is a lifetime PR after not doing a pullup in 2 months and putting on some weight. I'm a lot stronger apparently.
• Nutrition: Yesterday's was solid. I made a shake for me and Dan that was about 1800 calories consisting of ice cream, 4 scoops of whey, a banana, PB and whole milk. Really helped my recovery. Today's was also not bad at all.
• Body: Legs and triceps are sore but other than that good. I was really run down all day but feel better now.
• Sleep: 8-8.5 hours both nights. Can't sleep longer than that recently even though my body could really use it. Often times that means I'm overtraining so if it doesn't relax soon I may dial back.
• Reflections: Pretty much established a rough idea of my plan for the rest of summer. I won't be finishing the Madcow template simply because I need to start running again in preparation for my race coming up and I'm not going to be able to recover and do both as the weights get heavier. I'm going to do 2 more weeks after this week of Madcow, and then take 3-4 days off completely in order to test my 1 rep maxes. This brings me to about July 9, where I will be celebrating a friend's birthday for a whole weekend in the same fashion that I did this weekend. After that I plan to dump the program, start conditioning and running a lot more and getting ready for my race. I will also cut some weight at this point because it's getting to be that time. I'm not sure how I'll program just yet but I'm thinking I might go back to Crossfit Center Mass for a month because that's around the time my gym membership ends at Baystate.