strength

More monthly max tests.

Weighted Pullups:
5 @ bw
3 @ +25
3 @ +35
2 @ +45
1 @ +70
1 @ +105
1 @ +115 -- PR
4 x 2 @ +90 -- PR for that many reps at weight

Heavy weighted pullups are always done with a parallel grip.

Power clean:
Work up to 185 -- PR felt easy

endurance--short trail run

New route from Three Springs: water tower-->Sidewinder-->Cowboy-->water tower.

4.7 miles, measured by GPS, 670 feet climb, time 49:31. Nice run.

strength

Bench Press Test:
5 @ 95
3 @ 135
2 @ 165
1 @ 185
1 @ 205 -- easy
1 @ 210 -- PR

Felt a little twinge on the 210 rep, so I stopped it there. Probably should've done another warmup or two.

DB Floor Press:
12 @ 65
12 @ 70
9 @ 75
7 @ 80
4 @ 80

Leg Press:
10 @ 1 plate each side
10 @ 2 plates each side
10 @ 3 plates each side

First time doing leg press in many years; just wanted to try it out. Felt pretty good actually.

strength

At home, evening:

Pullups
28, 17, 15, 12, 11 @ bw

strength; speedwork

Morning:

20 x decline pushup
15 x KB swing @ 70
10 x BB curl @ 75

5 rounds.

Afternoon at the BHS track:

Warmup w/ 50s and 100s, easy

4 x 400:
1:21 -- PR
1:36
1:31
1:29

4 X 100 hard

strength; endurance--short road run

All last week off due to travel. Today at home:

Deadlift:
Work up to 290 -- PR
Fail twice @ 300 off 2" blocks.
2 x 3 @ 255

Triplet: DL + hang RDL + hang clean pull
2 @ 185
3 @ 205

switch to snatch grip with straps

3 x 2 @ 205

Ring Dips
20 @ bw -- PR
2 x 10 @ +25 -- PR

BB Curls:
A few sets, misc reps & weights


Evening:
run/walk 40 minutes on CR223. Been having a lot of ankle, foot, and calf pain on my runs lately. Need to start stretching my calves.

strength; long trail run

Morning, pullup test:
30 @ bw -- PR
18, 15, 12 @ bw
Hit 63 in 3 sets and 75 in 4 sets, both PRs

On the 30 set I was going really fast, so I suppose it's possible form could have been ugly. No intentional kip, however.

All sets done at home these days are done from the rafters in the garage, overhand, wearing MTB gloves.

Late morning:
Long run, Horse Gulch Area. Telegraph-->Crites-->Sidewinder-->Telegraph. 2h 15m. Avg HR 139, approx 1300' climb.

endurance--short trail run

3 Springs, water tower loop, 30 minutes flat. Pushed hard on the uphill.

strength

Bench Press:
5 @ 135
6 @ 155
5 @ 165
6 @ 175
4 @ 185 -- I think this is a PR
6 @ 155
6 @ 135

DB Floor Press:
5 @ 70
4 @ 70
9 @ 60
7 @ 60

Triplet: deadlift + RDL + clean high pull
12 times through @ 185

endurance--short trail run; strength

3 Springs water tower, one loop, 31:36.

Evening:
5 x 3 power clean @ 155

strength

Pullups:
28, 18, 16, 15 @ bw

Ring Dips:
4 x 14-15 @ bw

endurance--short trail run

Raider Ridge extended loop, 65 minutes, easy.

strength

Bench Press:
14 @ 155 -- PR
12, 8 @ 155

DB Floor Press:
12, 10 @ 65s

Pullups:
Work up to 3 x 3 @ +70

Power cleans:
a few reps each at 135 & 155

endurance--short trail run; strength

Lunch: Water tower loop, 1 loop, 27:55.

Evening:

Pullups
25, 15, 10 @ bw
3 x 5 @ +35

endurance--MTB ride

Ride 1 hour/10 miles at lunch around the Grandview trails, with guys from work. Not enough skill to keep up on the downhills. Felt good on the uphills though.

strength

Bench Press:
17 @ 135 -- PR, no spotter, so I had another rep or two in the tank
3 x 6 @ 155
5 @ 155
6 @ 135

DB Floor Press:
10,8,9,8,7 @ 60

endurance--short road run; strength

Morning: 40 minutes on CR223. Legs are totally leaden from yesterday's ride; couldn't hardly run at all.

Evening:
Deadlift:
5 @ 135
5 @ 185
3 @ 205
3 @ 235
5 x 3 @ 255
2 x 5 @ 225

KB Swing
3 x 15 @ 70

endurance--MTB

Mtn bike ride from home, time 1:30. First MTB ride in a long time. Explored steep BLM access road off CR 225. Felt like a pretty hard ride, but I don't have anything to compare it to lately.

strength

Pullups:
25, 15, 10 @ bw
5 x 5 @ +35

BB Curls:
5 x 9-12 @ 55