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  • I did a slow 45 minute jog on the elliptical runner today. I am doing a deload week and resting from lifting.
    Fitness Wayne | Paleo Health, Exercise and Weight Loss Blog
    Fitness Wayne Facebook Page

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    • Death by toes to bar. got up to 12 before I was toast.

      Then...
      15 min AMRAP
      5 renegade rows (40#)
      5 power cleans (135#)
      1 rope climb
      http://meatsleeprepeat.com/
      http://ternioncrossfit.com/

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      • Today will be:

        Front Squats: 5X5
        Overhead Squats:5X5
        Power Cleans: 5X5

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        • Clean and Press 5x3
          Lat Pull Downs 5x10
          "Suffer no guilt yee who wield this in the name of Crom"
          Quote on the Father's Sword

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          • PRESS: 115 lbs x5x5 w/90 sec rest between
            DEADLIFTS: 325 lbs x1 295 lbs x1 225 lbs x10
            STRAIGHT BAR DIPS/PULL UPS: x4 Superset 10 above the bar, drop down and do 10 below the bar w/120 sec rest between sets

            What the hell is it with deads? 315 lbs I can pull without breaking form. 325 lbs and my hips (my ass) comes up a few inches before my shoulders pull up with the weight. This is max 1RM territory. Anybody else have this problem?
            Went Primal: 20 DEC 2011
            Starting: 6'1" 220 lbs
            Starting Energy: "bleh...."
            Current: 183 lbs @ 8.33% BF (Jackson/Pollock 4 caliper method)
            Current Energy: "WOOHOO!" See my journal HERE.

            "Paleo? Try it, but be wary of the cult mentality that comes with it. Paleovangelists are everywhere and a bit scary."

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            • Straight Ellyptical (elevation 10, resistance 5) 20:00
              "Suffer no guilt yee who wield this in the name of Crom"
              Quote on the Father's Sword

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              • Feeling a litttle rickety this morning, so kept everything supported, with the exception of the power cleans.
                Smith Machine Squat 3x10
                Hammer Strength Incline Bench Press 3x10
                Lat Pull Downs 3x10
                Power Cleans 5x5
                "Suffer no guilt yee who wield this in the name of Crom"
                Quote on the Father's Sword

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                • Yoga - 60:00
                  Good way to end/begin the week.
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • I did 45 min cycling and play cricket today.....

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                    • Incline Bench Press 5-4-3-2-1
                      Incline Rows 3x10
                      Front Squat 5-5-5-5-5
                      Pull Ups 5x10
                      Deadlifts 3x10
                      Barbell Curls 3x10
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • 100 rep squats
                        some bench press

                        goodbye cns

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                        • Squats--worked up to a set of 330 for 3 reps (belt and chalk only)
                          Wide stance good mornings 2x10
                          Barbell shrugs
                          Standing cable abs

                          Went home and did some yard work

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                          • My workout last night was:

                            DB Shoulder Press: Warm-up, 50kg (2x25kg) x 6, 45kg x 7, 40kg x 8
                            Deadlift: Warm-up, 110kg x 3, 100kg x 4
                            Dips: 12 x BW, 12 x BW
                            My Journal: Waking up early and eating breakfast again!

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                            • Last night was: 5/5/5+ Day for the following:

                              All weights in lbs. Mine is about 157.5.
                              Deadlifts (260/275/295)
                              Press (110/120/125)
                              Chin-up (+45/+50/+55)

                              The 5/3/1-style programming has finally caught up to me on Press & Chin-up. Which means I only got the prescribed 5 reps in the last set of each. I pulled the 295 deadlift for 10 reps, so there's still some room there. (pulled 320# for 7 on my last 5/3/1+ day. Which means I'm finally closing in on that 400# single)

                              My "microloading plates" a/k/a 2" ID washers from McMaster-Carr may finally get to see some action soon.
                              The Champagne of Beards

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                              • Straight Ellyptical (elevation 10, resistance 5) 20:00 2.58 miles
                                "Suffer no guilt yee who wield this in the name of Crom"
                                Quote on the Father's Sword

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