Cardiac

AM

Airdyne | 20 min

Squat & Bench

Monday, October 13, 2014
5/3/1/Karwoski 
Week 4

Squats
Bar x 5,5 | 95x5 | 135x5 | 185x5 | 225x5 | 275x5 | 315x3 | 365x3 | 400x1 (#$*&^%@*!)
On the 400 I had a hamstring "twinge". From past experience I know not to proceed and to just start the ibuprofen and ice - which I did. After 20 minutes of ice...

Bench
bar x 8 | 95x5 | 135x5 | 185x5 | 225x5 | 260x3
295x11.75 (needed 12 but couldn't lock it out)

More icing.

Deads and Press

Thursday, October 16, 2014
5/3/1/Karwoski
Week 4 (77.5% x 8+)

10 min Airdyne and some stretching.

Did this session in my garage. 

Deads 
Worked to 460x8 (capped)

Press
Worked to 175x8 (needed 12)

Mobility

Yoga | Low Back/Hips

Conditioning

Saturday, October 11, 2014

Prowler x 6 trips

Squats

Senior Members

Join Date

Apr 2013

Location

Newport, Oregon

Posts

1,115

Thursday, October 9, 2014
5/3/1/Karwoski
Week Three (8's rx only)

Agile 8

Deads
5x135,225,275,315,385
435x8 (RX)

Press
5xbar, 95,135,155
170x8 (RX)

Back Raise
10

Week 3 complete. Next week is the last week of 8's and it's going to be a tough one - I can't wait!

Cardiac

Airdyne | 20 min

Bench

Wednesday, October 8, 2014
5/3/1/Karwoski
Week Three (8's rx only)

Bench
Worked to 285x8

Bench and leave.

Squats

Monday, October 6, 2014
5/3/1/Karwoski
Week Three (8's rx only)

Agile 8
Simple 6

Squats
bar x 5, 5 | 135x5 | 185 x 5 | 225x5 | 275x5 | 315x5 | 365x3
425x8

Decline Abs
10,10

Chest Supported Rows
10,10,10

Thank goodness for rx only this week. Next week's 8+ is going to be awesome! The following 4 weeks after that is 5+ and that's when I'll add my belt back in. Everything through next week is sans belt in keeping with Karwoski tradition of not adding a belt until he got to the 5's.

Yoga

Yoga | Low Back

Deads & Press

Thursday, October 2, 2014
5/3/1/Karwoski
Week 2

Agile 8
Simple 6

Deads
135,225,315,365 x 5
420x10 (capped)

Press
Worked to 165x10 (needed 14)

Back Raise
10,10

Week 2 complete.


- Posted using BlogPress from my iPad

Bench

Wednesday, October 1, 2014
5/3/1/Karwoski
Week 2

Agile 8
Simple 6

Bench
Worked to 275x13 (PR)

EZ Curls
60x20 | 80x15 | 100x10

Pull Downs
3 set of 10

Press Downs
3 sets of 10

Squat

Monday, September 29, 2014
5/3/1/Karwoski
Week 2

Agile 8
Simple 6

Squat
Bar x 5,5 | 135x5 | 225x5 | 275x5 | 315x3 | 365x3
410x1 - This was supposed to be the 8+PR set but it felt extremely heavy, like I wouldn't get a second rep heavy. So I did what anyone would do, prayed, berated myself, got angry and...
410x10 PR

Decline Sit Ups
10,10,10

Chest Supported Row
10,10,10

Tuesday, September 30, 2014

20 min Airdyne

Yoga

Deads & Press

Thursday, September 25, 2014
5/3/1/Karwoski
Week 1

Agile 8
Simple 6

Deads
Worked to 405 x 10 (capped)

Press
Worked to 160 x 10 (needed 14)

Back Raise
10,10

Week one is complete. So far so good.

Bench

Wednesday, September 24, 2014
5/3/1/Karwoski
Week 1

Agile 8
Simple 6

Bench
Worked up to 265x13 (PR)

EZ Curls
60x20 | 100x10

Press Down
10,10

Pull Down
10,10

Mobility

Yoga

Squats

Monday, September 20, 2014
5/3/1/Karwoski
Week 1 - 12 weeks out from meet

Squats
Bar x 5,5 | 135,225,275 x 5 | 315,365 x 3
400 x 10 (Beltless PR)

Decline Abs
2 sets of 10

Chest Supported Rows
3 sets of 10

Cardiac

20 min Airdyne

Mobility

Yoga | low back/hips

Prowler

Saturday, September 20, 2014
Deload Week

Prowler x 40 yards x 6 trips.

12 weeks out from the meet as of today.

Mobility

AM

Yoga

Mobility

20 min Airdyne

Deads and Press

Monday, September 15, 2014
Lifer Week 7 | Deload

Agile 8

Deadlift
285x5 | 330x5 | 370x5

Press
125x5 | 140x5 | 160x5

Box Jumps
24" 3 sets of 5

Med Ball Throws
3 sets of 5

Cardiac

Friday, September 12, 2014

Airdyne x 20 min
Incline walk x 10 min

Tabata

30 min Tabata class

SSB and Bench

Wednesday, September 10, 2014
Lifer Week 6 | PR Week

SSB Squats
285x5 | 320x5 | 360x5 (rx and PR)
410x4 (PR) 

Bench
220x5 | 250x5 | 280x10 (needed 13 for PR)

Mobility

Yoga

Deads and Press

Monday, September 8, 2014
Lifer Week 6 | PR Week

Agile 8

Deads
330x5 | 370x5 | 415x5
PR Set | 455x14 (PR)

Press
140x5 | 160x5 | 180x9 (needed 10 for a PR)

http://youtu.be/H5mqpTyRM1Q?list=UUfyqRx2Vwbv9qEKR0zs-Wag

Cardiac

Agile 8

20 min Airdyne

Cardiac

20 min Airdyne

Prowler

Agile 8

Prowler x 6 trips

Cardiac

Agile 8

20 min Airdyne | 10 min incline treadmill

SSB Squat | Bench

Wednesday, September 3, 2014

AM

Yoga

PM

Agile 8

Hang Clean

135 x 5x5

SSB Squats

245x5 | 285x5 | 5x320

FSL | 245 x 5x5

Bench

190x5 | 220x5 | 250x5

FSL 190 x 5x5

Box Jump

30" x 5x5

Med Ball Throws

5x5

Decline Abs

11,10

Dips

10,15

Cardiac

20 min Airdyne

Cardiac | Deads | Press

Monday, September 1, 2014
Lifer | Week 5 | 5's Week

20 min Airdyne

Shower | Eat

Agile 8

Deads
285x5 | 330x5 | 370x5
FSL | 285 x 5x5

Press
125x5 | 140x5 | 160x5
FSL | 125 x 5x5

Box Jumps
30" x 5x5

Med Ball Throws
5x5

Fat Grip Barbell Curls
45,75,95 x 10

1-Arm Rows
100,120 x 10

Back Raise
10,10

Cardiac

Sunday, August 31, 2014

Airdyne x 25 min

Cardiac

20 min Airdyne

SSB Squats and Bench

Agile 8

Hang Clean
135 x 5x5

SSB Squats
265x5 | 300x5 | 340x5
FSL | 265 x 5x5

Bench
205x5 | 235x5 | 265x5
FSL | 205 x 5x5

Med Ball Throws
3 sets of 5

Box Jumps
30" x 5x5

Decline Abs
10,10

Dips
9,12

Week 4 of Lifer template complete.

Cardiac

AM
20 min Airdyne

PM
Tabata Class

Deads & Press

Monday, August 25, 2014

AM

Yoga

PM

Agile 8

Deads
305x5 | 350x5 | 395x5
FSL | 305 x 5x5

Press
130x5 | 150x5 | 170x5
FSL | 130 x 5x5

Box Jumps
30" x 5x5

Throws
5x5

Fat Grip Curls
Bar x 25, 25

*not Kroc Rows
100 x 15,15

Back Raise
10,10

*because they need to be at least 20+ reps to qualify.

Mobility | Cardiac

Agile 8

Airdyne x 20 min

SSB Squats & Bench

Wednesday, August 20, 2014

Agile 8

SSB Squats
275x5 | 315s5| 350x5 (PR)
FSL | 275 x 5x5

Bench
215x5 | 245x5 | 275x5
FSL | 215 x 5x5

Box Jumps
30" Box x 5x5

Med Ball Throws
5x5

Decline Abs
8,8

Pull Ups
5,5,6

Dips
10,10,10

Didn't know the SSB was a PR until after my training.  I'm happy with that as it is my first PR in months!

Deads and Presses

Agile 8

Deads
320x5 | 365x5 | 405x5
FSL | 320 x 5x5

Press
135x5 | 155x5 | 175x5
FSL | 135 x 5x5

Box Jumps
30" x 5x5

Med Ball Throws
5x5

EZ Curls
60x20 | 100x10

Chest Supported Rows
70x15 | 115x10

Back Raises
3 sets of 10

SSB Squats and Bench

Tuesday, August 12, 2014

Agile 8

SSB Squats
5x240 | 5x275 | 5x315
FSL | 240 x 5x5

Bench
5x190 | 5x215 | 5x245
FSL | 190 x 5x5

Box Jumps
30" x 5x5

Med Ball Throws
3 sets of 5

Pull Ups
5,5,5

Dips
10,10

Decline Abs
5,5
This was the first direct ab work since I came back from my injury so I am taking it VERY easy and very slow.  All went well.

Off to Seattle for the rest of the week.  It's our 22nd Anniversary on Friday so we have to go back to where it all started and celebrate!

Deads and Press

AM

Yoga

PM

Deadlift 

280 x 5 | 320x5 | 365x5

FSL | 280 x 5x5

Press

5x120 | 5x135 | 5x155

FSL | 120 x 5x5

Box Jumps

24' x 5 | 30" x 4 sets of 5

Med Ball Throws 

5x5

Curls

25,25

Chest Supported Row

15,15

Back Raise

10,10

Prowler

10 x 40 yard sprints

SSB Squats & Bench

Wednesday, August 6, 2014

Agile 8

SSB Squats
260x5 | 295x5 | 330x5
FSL | 260 x 5x5

Bench
200x5 | 230x5 | 260x5
FSL | 200 x 5x5

Box Jumps
24" x 5
30" x 4 sets of 5

Med Ball Throws
5x5

Pull Ups
3,4,3 (it's a start)

Dips
3 sets of 10

Cardiac

20 min Airdyne

Deads & Press

Agile 8

Deads
5x 300 | 340 | 385
5x5 x 300

Press
5x 130 | 145 | 165
5x5 x 130

Box Jumps
5x5 x 24"
1x5 x 30"

Med Ball Throws
5x5x14

Curls
Bar x 3x25

Chest Supported Row
3x15

Back Raise
3x10

Fun and Done.

Airdyne

20 min Airdyne

SSB Squats / Bench

Agile 8

SSB Squat (65%)
240 x 5x5

Bench (65%)
230 x 5x5

Dips
8,10,8,10,10

SSB TM is set low as squats are what impact my rehabbing the most so I'm working up slower with them. Hence the reason my bench and squats are almost the same.

Tabata

AM
Yoga

PM
Tabata Class
5 x 4 minutes
Lots of KB swings and box jumps

Deads and Press

Agile 8

Deads (65%)
375 x 5x5

Press (65%)
150 x 5x5
190 x 1

Box Jumps (throughout)
24" box x 8 sets of 5

Curls
Bar x 4 sets of 25

AM cardiac & mobility

20 min Airdyne
Yoga

Track Work

Tuesday, July 22, 2014

Tabata Class w/wife
4 x 4 min rounds

Track w/daughter
2x400m
1x200m
1x100m

TBDL and Press

Monday, July 21, 2014

AM
Curls
Bar x 25,25,25,25

Assisted Pull Ups
8,6,8,6

Yoga

PM

Agile 8

TBDL
345x 5 sets of 5

Press
140 x 5,5,5,10

Track Work

Track
300m jog
100m x 1,1
400m x 1,1
200x1

Track Work

Jog x 300m
Sprint 100m x 1,1,1
400m x 1
200m x 1
100m x 1

Tabata and Track

Thursday, July 17, 2014

Tabata Stuff
I did my wife's Tabata class. 5 x 4 min "sets".
There was a bunch of different stuff but the only thing worth mentioning was the 8 sets of 5 box jumps to the 24" box.

Track
1x400m jog
2x400m run (my daughter beat me by a full 100m, so sad for me).

Bench & SSB Squats

AM

20 min Airdyne

Assisted Pull Ups
5/6/6/6/7

Hang Clean
95 x 5 sets of 5

PM

Bench
195 (55% of TM) x 5 x 5

SSB Squats
210 (55% of TM) x 5 x 5

Back Raise
3 sets of 10

Trap Bar DL & Press

Monday, July 14, 2014

AM
20 min Airdyne

Barbell Curls
Bar x 4 sets of 25

Assisted Pull Ups
5 sets of 5

Yoga

PM
Agile 8

Box Jumps x 24" x 5 x 5

Press
130 x 5 x 5

Trap Bar DL (deficit)
320 x 5 x 5

AM Cardiac

20 min Airdyne

Mobility

Saturday, July 12, 2014

Mobility Fest

Did 20 min of the Pilates class my wife was teaching.

Then:

12" / 14" / 24" box jumps. I was very happy I was able to do these as the last time I tried jumping without a box it took me out.

Lots of other mobility stuff including; wide outs, KB swings, roll-to-V, roll to hurdler etc...

Then 1/2 mile walk and 1/2 mile pushing my son's quad "Prowler style" (w/him on it). "I was so excited I must have forgotten to fill the gas tank". Ah 10 year old boys!

Hills

1/2 Mile run
5x70 yard hill sprints
1/2 Mile run

Yoga

AM Mobility

Yoga

Press and Hangs

AM

20 min Airdyne

Press

115 x 5 sets of 5

Hang Clean

95 x 5 sets of 5

Moving into the next phase of my "re-entry" plan. This 6 weeks is focusing on Deads, OHP, Hang Clean, Bench, Incline Bench, Squats and SSB Squats. All are being done off a TM using 5x5 for main lifts and HC and 5x10 for inclines and SSB squats. This week is 50% and that will go up 5% per week until week 6 (75%). At that point I should be able to start doing "normal" templates again.

Deads and Sprints

AM

20 min Airdyne

Barbell Curls

Bar x 25,25

PM

Deads

290 x 5 sets of 5

Sprints at Track

2x100m

1x200m

1x400m

Bench

Yoga

PM

Bench

175 x 5 sets of 5

Dips

3 sets of 5

Pull Ups (assisted)

5 sets of 5

Incline Bench

140 x 10,10,10,10

Prowler

Limber 11

Prowler x 10 sprints (40 yard)

Tabata - *KB Goblet Squat

*done for mobility NOT strength or conditioning.