Week 44

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-5

Mon 10/28: c25k 2-1 @ 2.0/5.0
Press: 10 x 45 5 x 50 3 x 60 2 x 70 2 x 5 x 85 7 x 85	Squat: 10 x 85 5 x 105 3 x 135 2 x 145 2 x 5 x 175 8 x 175
Thur 10/31: After lifting, did C25k 2-2 @ 2.0mph/5.0mph
Bench (Subbed Upright bench for availability): 10 x 60 5 x 70 3 x 90 2 x 100 2 x 5 x 120 8 x 120	Dead: 5 x 135 5 x 155 5 x 175 7 x 205
Sat 11/2: Went back into the gym an extra day this week. Did standard pullup set @15, starting to get reasonable 5 sets out of the back end. Did all four big lifts up to 3x5 at the weight listed for standard days earlier in the week. Attempted C25K 3-3 but was too worn out and bailed.

Week 43

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4/-/5

Tues 10/22: c25k 1-2 @ 2.0/5.0
Press: 10 x 45 5 x 45 3 x 60 2 x 65 2 x 5 x 80 7 x 80	Squat: 10 x 85 5 x 100 3 x 125 2 x 140 2 x 5 x 170 8 x 170
Thur 10/24: After lifting, did C25k 1-3 @ 2.5mph/5.0mph
Bench: 10 x 55 5 x 65 3 x 85 2 x 95 2 x 5 x 115 10 x 115	Dead: 5 x 135 5 x 155 5 x 175 7 x 200

Week 42

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-/5 Days where I allow more recovery time I can get the last set of 5, but I'm already in the gym a while and I'm trying to get the reset period down to 30 seconds on this ladder. Frankly, a true ladder would have even less time. I'm giving this two more weeks and if I don't nail the last 5 solid, I'll up the assistance weight again and try to get into the program.

Tues 10/15:
Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 75 10 x 75	Squat: 10 x 90 5 x 110 3 x 135 2 x 155 2 x 5 x 165 7 x 165
Thur 10/17: After lifting, did C25k 1-1 for 30 minutes at 2mph/5.5mph
Bench: 10 x 55 5 x 65 3 x 75 2 x 85 2 x 5 x 110 8 x 110	Dead: 5 x 135 5 x 155 5 x 175 7 x 195

18Feb2013

Fell off the work-out wagon for a while.  JSA wasn't for me, I did go out to Den for the Prize Play and had a hella good time.  Trying to get something started locally again.

My good friend's family is dealing with the facts of childhood cancer.  Link.  He's running a Spartan Race in a couple months in honor of his son.  I've recruited a couple people to run with him, but can't make it myself. I will be trying to suffer through it with them though.  I started Couch to 5k today.  I wasn't able to finish the workout, but I'm going to stick it out.

Rx'd:
5 min warmup, then alternate 60sec jog/90sec walk for 20 minutes (8 rounds).  I was only able to comple 6 full rounds.  Better luck next time.