Tom Kenobi Posted June 12, 2014 Author Report Share Posted June 12, 2014 No presses last night. I have taken the last part of my lunch break the last three days and gone on a nice walk around the area. It's something like .75 mile. Prior couple weeks I did it about twice a week on my lunch break. Tomorrow morning it's back to the rec center, back to work! Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 16, 2014 Author Report Share Posted June 16, 2014 2miles on sunday with 42.5lbs on my back. Good times. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 17, 2014 Author Report Share Posted June 17, 2014 Back at the gym this morning, felt damn good! Dynamic warmup as usual. Squats: 5 x 2 @ Bar 5 x 1 @ Bar+10s (65lbs total) 5 x 1 @ Bar+20s (85lbs total) 5 x 2 @ Bar+25s (95lbs total) Press: 5 x 3 @ Bar 5 x 2 @ Bar+5s Deadlift: 5 x 1 @ Bar 5 x 1 @ Bar+15s 5 x 1 @ Bar+25s 5 x 1 @ Bar+30s 5 x 1 @ Bar+35s Chins/Negs: 4.5 / 0 3 / 2 1 / 4 0 / 5 0 / 5 Cool Down stretches as usual. DONE! New PR on DL's! Continual, persistent, forward movement for the win! Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 19, 2014 Author Report Share Posted June 19, 2014 Thursday morning, back at the gym. I find myself being able to drag my carcass out of bed by repeating this mantra: It's worth it, it's worth it, it's worth it. Hahaha. Dynamic warmup as per usual. Squats: Bar x 5 x 2 Bar+10 x 5 x 1 Bar+20 x 5 x 1 Bar+30 x 5 x 2 I've noticed on my heavier sets that the bottom part of the squat is a lot slower pushing up out of the squat until I get a little over parralel and then it shoots up. Crazy. For those reading, same experience? Yes? No? Bench Press: Bar x 10 x 1 Bar+15 x 5 x 1 Bar+25 x 5 x 1 Bar+40 x 5 x 2 DeadLifts: Bar x 5 x 1 Bar+15 x 5 x 1 Bar+25 x 5 x 1 Bar+35 x 5 x 2 Pulls/Negs: 3/2, 2/3, 1/4, 0/5, 0/5, Deadhang for 30sec The following are the notes/cues I write down for each exercise to help keep me centered for each set. Squats: Tight Shelf (explanation: shoulders/back tight where I hold the bar), Sit Back - Knees Out, Vertical Bar PathBench Press: Shoulders back, Glutes & Legs tight (not trying to arch my entire back, trying to utilize the natural arch in my lower back that Rippetoe talks about in Starting Strength while keeping everything else tight and grounded)DeadLifts: Arms Straight, Shoulders in front of bar, Bar to Shins/Thighs, Chest Up - Back Straight, Stand Up, Vertical Bar Path, No Arching Back/No Leaning Back Cool down stretches as per usual DONE. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 20, 2014 Author Report Share Posted June 20, 2014 Three day weekend for me! Took a vacation day today. Was hoping to get some good rest from the workout yesterday, but the littlest rebel disagreed with that idea and wanted to stay up until 1am AND get up at 630.... So I slept in a little but it didn't help. Got my Rebel ass up, put on that 42+lb pack and did yard work for an hour. 1 mile walked total distance this time per the pedometer on my Ipod Nano. Good times. Planning on finally seeing Cap'n 'Merica 2 tonight. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 23, 2014 Author Report Share Posted June 23, 2014 1.5+hrs combatives training with a good buddy of mine today. Good times. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 25, 2014 Author Report Share Posted June 25, 2014 So, irritated-ly (word...?) I haven't been able to workout since Sunday...UNTIL TODAY! Squat: 45(Bar) x 5 x 2 75 x 5 x 1 95 x 5 x 1 115 x 5 x 2 Press: 45 x 5 x 2 55 x 5 x 1 65 x 5 x 2 Deadlift: 45 x 5 x 2 75 x 5 x 1 105 x 5 x 1 125 x 5 x 2 Hittin' PRs on the DLs almost every week. I know that will eventually slow, but I am pleased with the progress. Chins/Negs: 5/0, 3/2, 3/2, 0/5, 0/5 First time hitting five chins in a row! Haven't had 5 or more in a year, so...getting back! BONUS ROUND: 1 mile jog/walk/jog/walk/RUN 1 lap on the track at my gym is a 5th of a mile, so 5 laps = 1mile. Jogged the first and third lap, walked (briskly) on the 2nd & 4th laps, RAN the 5th. Good times. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 28, 2014 Author Report Share Posted June 28, 2014 Didn't sleep good....again....trend? Fuck it, I went this evening! Dynamic warm up as usual Squats: 45(Bar) x 5 x 2 (warm up)75 x 5 x 1105 x 5 x 1115 x 5 x 2 Bench Press: 45 x 10 x 1 (warm up)85 x 5 x 1105 x 5 x 1125 x 5 x 1130 x 5 x 2 LIKE A DAMN BOSS! Dead Lift: 45 x 5 x 1 (warm up)95 x 5 x 1115 x 5 x 1125 x 5 x 2 Pull Ups/Negs: 3/2, 2/3, 1/4, 0/5, 0/5 BONUS ROUND: 1 mile same as before. jogged laps 1 & 3, walked laps 2 & 4, ran lap 5 DONE and I feel.... LIKE A BOSS Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted June 30, 2014 Author Report Share Posted June 30, 2014 Almost done with this last month's worth of training, about to enter the final month before the Dash. Lifting tomorring and then Thursday, this weeks lifts will be the final numbers on my progress for solely focusing on the bar. I know I've gone slower than I anticipated, but I think part of that is due to not wanting to EFFF IT UP! Haha. June 3, 2014 when I switched gears and focused soley on the bar, these were my results on the "work" sets (heaviest weighted sets). They aren't 1RMs as I don't know how to quantify that since a) I haven't ever attempted that, and there usually isn't someone available to help me test that. Work Sets June 3 & 5, 2014 Squat: 95lbsBench: 125lbsDeadlift: 95lbsPress: 45lbsPulls: 1 Chins: 3 Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted July 2, 2014 Author Report Share Posted July 2, 2014 PRs, one of life's awesome ways of show you how far you've come. WTF is it with going in cycles with lack of sleep? So, after a disappointing Mon/Tues with not working out due to little sleep, I got my arse up out of bed and went to work at the gym! Squats: 45 x 5 x 285 x 5 x 2115 x 5 x 2 Bench Press: 45 x 10 x 185 x 5 x 1105 x 5 x 1135 x 5 x 2 - Plated me a serving of 45s today muthafucka! The last two reps on each set were a small struggle but not much, had a trainer spotting me just in case. Dead Lift: 45 x 5 x 195 x 5 x 1115 x 5 x 1135 x 5 x 2 - second serving of 45s today! The DL's on these last two sets felt VERY good. Slow & steady is winning the race for me right now! Pull Ups/Negs: 4/1 (barely a 4th rep, but I got it up!)3/21/40/50/5 Dynamic warm up done pre-workout and cool down stretches done post, as per usual. DONE! Gains in strength made over the last month:Deadlifts: 135lbs 40lb gainSquats: 115lbs 20lb gainBench: 135lbs 10lb gainChins: 5 3 rep gainPulls: 4 3 rep gain Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted July 4, 2014 Author Report Share Posted July 4, 2014 Independence Day Workout Bitches! Got up at 530am and went to work like a damn boss. Squat: 45 x 5 x 285 x 5 x 1115 x 5 x 2 Bench Press: 45 x 10 x 185 x 5 x 1105 x 5 x 1135 x 5 x 2 - Felt even better than Wednesday! BAM! Dead Lift: 45 x 5 x 195 x 5 x 1135 x 5 x 3 - Felt GREAT! Chin Ups/Negs: 5/03/21/40/50/5 Bonus Round: 1 Mile Run Jog first two laps, walked the third, jog fourth, ran fifth. DONE Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted July 7, 2014 Author Report Share Posted July 7, 2014 Sunday I had a good 2.5hr combatives session, that was fun as always. TODAY I hit the gym again. Squats: 45 x 5 x 185 x 5 x 1115 x 5 x 3 - Still feel weak on these sets, but getting stronger. Am holding off adding weight for now. Press: 45 x 5 x 155 x 5 x 165 x 5 x 175 x 5 x 2 Dead Lift: 45 x 5 x 195 x 5 x 1135 x 5 x 2145 x 5 x 1 Chin Ups/Negs: 5/0, 3/2, 1/4, 1/4, 0/5 Bonus Round: Mile Run (again! I've got a little extra time so why the efff not!) Feeling good! Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted July 10, 2014 Author Report Share Posted July 10, 2014 So Monday's workout was great (see prior entry), after that I took my wife & kiddos camping to the City of Rocks in eastern Idaho (i'm on vacation this week). Didn't sleep very well whilst camping. Came back Tuesday around dinner time and by the time my Wednesday morning workout came around, I was waaaaaay tired. So I decided to skip it. I decided. I own up to it. Also decided to do my workout TODAY instead. So, no real slacking. I'm just calling Wednesday an extra rest day for all the awesomeness of Monday. So, for your reading pleasure, my workout for today, which included ANOTHER PR and...AND I switched it up a bit. Whaaaaaat? Lunges: (with the Bar...I know, right??) 45 x 5 x 1 (5/leg alternating left/right)55 x 5 x 165 x 5 x 175 x 5 x 185 x 5 x 1 Bench: 45 x 10 x 1105 x 5 x 1135 x 5 x 2140 x 5 x 1 Dead Lift: 45 x 5 x 195 x 5 x 1135 x 5 x 2145 x 5 x 1 Pulls/Negs: 4/1, 3/2, 1/4, 0/5, 0/5 No run today, busy day playing with the kiddos! Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted July 15, 2014 Author Report Share Posted July 15, 2014 Anybody read this? Thinking about just giving it up. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted July 24, 2014 Author Report Share Posted July 24, 2014 If you are looking for good ole' Tom Kenobi, you can find me here. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
Tom Kenobi Posted August 3, 2014 Author Report Share Posted August 3, 2014 I have finished the Dash, and completed my goal. A review will follow on the site referenced earlier. Quote "First, decide who you would be and then do what you must do." ~Epictetus Link to comment
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