Been meaning to get back into the habit of posting in this again. School finished around 2nd week of may, and ended up taking about 2 and a half weeks off from the gym culminating in this
sweet road trip home. Definitely gained a few pounds of fat and lost a little strength on a diet of beer, cocktails, and way too much fast food.
Since getting home I've started a Bill Starr 5x5 progression which is MWF. Once a week I'm going to be running a 400m(ish) interval program out of Christian Thibedeau's (sp?) book. Yesterday it was 3x400m with 120sec rest intervals. times were 0:58, 1:04, 1:07. Pretty brutal, but the total distance was probably more like 350-375m (I ran a 1:10 first lap 400 of an 800m on an actual track last fall), although the "course" I set up has some tight turns. Whatever, it will work.
On Tuesdays/Saturdays I'll also be either running a 5k or something, or doing crossfit style metcon workouts. I've set my rings up in a tree next to my house so those are getting a lot of work too: muscle ups, dips, lever progressions.
Todays workout was back squat, bench, bent over row, weighted dips and chins. The program calls for bicep curls instead of the chins and also tricep extensions but couldn't bring myself to do them. Maybe next week.
Squat:
sets of 5 up to a triple at 250
8x190
Bench:
sets of 5 up to a triple at 170
8x135
Row:
sets of 5 up to a triple at 155
Dips:
5x45
5x50
5x55
Chins:
5x50 x 3
I've also been much more diligent about stretching after lifting. I finally got around to getting a new jumprope and my calves have been killing me ever since. Hopefully that should go away in a couple weeks as they get back up to speed.