Fitzy stops being lazy

[fitzy21]

thanks guys

it was a great workout. totally gonna be using that tire again. but i was glad to hit the showers before dinner - felt so nice

[fitzy21]

9/16/07

first day of swim practice
1-3pm
Warm up - Kick Pull Swim (K P S) 3 minutes each
4 x 50 freestyle
2 x 100 freestyle
1 x 200 freestyle
2 x 10 freestyle
4 x 50 freestyle

skulling drills
alignment drills
rotating drills

3 x 100 easy - your choice of stroke

6 minute continuos swim

yea, i was smoked haha. used muscles i haven't used in a few years. but it went well. gonna have to get my BP checked before practices now...

-----------
went back to room, had some canned salmon, rested for abotu an hour then went back to the gym
haha
----------

Workout A

Squat
10xbar
5x135
5x205
5x225
3x5x245 +10lbs

Bench
10xbar
5x95
5x115
5x135
2x5x155
1x4x155 - wasn't able to get the last press

Deadlift
3x30kg + bar
3x50kg + bar
5x100kg + bar
1x140kg + bar - failed
1x140kg + bar - nailed the SOB, i got angry

notes
squat felt good, wasn't too hard. low back is a bit sore though probably from swimming

bench...i felt ok up until the 3rd work set where i failed on the last rep. but compared to last time i benched 155, felt much better.

deadlift - i didn't want to push the weight on the reps, so i just went with 100kg on the bar. but i did want to push a single before i left and went to 140kg on the bar. i failed hte first time, mentally wasn't ready for it. came back a couple minutes later and nailed it. so that was awesome.

[bigDman]

nice squat PR. and great job getting the deadlift after failing the first time

[fitzy21]

thanks man. i definitely wanted it the 2nd time around

[fitzy21]

a week off from the weights, so i could get used to swimming again.

went down today before practice and did
squats, deadlift, and seated row

*dynamic warmup*

"Workout A"
i nixed the bench pressing today.

but anywhoo

squat
5xbar
5x135
5x225
5x245
3x5x255 +10

deadlift
5x30kg + bar
5x60 + bar
5x100kg +bar
2x1x140kg + bar - last time i deadlifted was only able to get this once...but i got it twice

seated row
10x100
8x120
5x140

notes -
had to grind out the last rep on the squats. that was tough. but i completed it. yea baby
deadlifts weren't hard until i loaded the bar with 140kg. i definately had to work for the 2nd single of that. but the reps at 100kg on the bar felt easy going up
rows felt good.

then got my BP checked, was at 128/90 today. its getting better

then i had swim practice. getting back into swimming shape haha. felt good swimming. but who cuts themselves in the damn pool? hahah missing a chunk of skin on my right pinky toe from scraping the underwater light. haha

[fitzy21]

todays swim lift: 9/25/07

dynamic warm up

YTI with 2.5lbs

adduction/abduction/flexion with a band for both legs x 10

step-up with a reverse lunge 2x6 each leg

jump squats with a moderately heavy sandbag 3x5

GHR 2x8

seated row 3x8x130

rotator cuff, and internal/external rotations

[fitzy21]

so today, had a swim practice and then i went and lifted afterwards, well, after dinner and chilled for an hour before going back ot the gym

anywho

swim practice went well.

i only did squats at the gym tonight

squats
10xbar
5x135
5x225
3x5x265

woot woot another 10 pounds on the squat

[fitzy21]

9/28/07

Squat
10xbar
5x135
5x225
3x5x275

seated row
10x100
2x8x120
2x5x140

GHR
3x5

the squats are starting to feel a bit heavier. i can still squat and get it, but when i first get the weight up, it takes another second or 2 to fully get ready to squat it. but i'm happy with getting 275 today - another 10lbs

i was gonna do more than seated rows and GHRs, but my parents will be here soon and didnt' want to over do it. but still, it was good to move the squats up.

[gregl515]

Nice squats!

[bigDman]

you should label your PRs

cause it looks like you just hit a 25 lbs PR squat!

[fitzy21]

thanks guys

well, each squat session is a new PR - i've been adding 10lbs each time

[fitzy21]

10/1/2007

dynamic warmup

Squats
Seated Row
swim team lift

Squats
10xbar
5x135
5x225
3x5x275

Seated Row
10x110
8x130
8x3x150

step ups with reverse lunge
4x6 (2x6 each leg)BW + 30lb sandbag

jump squats 3x5 - BW + 50lb sandbag

GHR - 2x8 BW

2x12 scap pushups

internal/external rotations for shoulder

notes - Squats, wanted to do the workset at 275 again, it was hard on friday. today, after a nice relaxing weekend it felt great. not overly heavy, and finished them strong. i'm going for 305lb on friday

[fitzy21]

wow....long time since i posted in here

i've been working hard in the pool, so my weight room training has gone down to merely just going in and doing shoulder stuff and seated rows and face pulls

i did however get a provisional qualifying time (B cut time) for New England championship swim meet in my 50yd free with a 26.41 last weekend, so i'm happy.

but this morning i decided it was time to get back into the gym and squatting again and work on getting stronger.

squats
5xbar
5x135
5x205
3x5x225

BB Row
5xbar
2x5x95
3x5x115

GHR
3x5xBW

Reverse Hypers
2x5 - no added weight

squats felt good. i'm working on keeping better form and working on my weaknesses that i was having when i posted my videos. but today it felt good and i felt better and seemed to go more smoothly than what showed on the videos.

getting used to doing BB rows. figuring out how to do them right now.

overall was a nice morning workout

[fitzy21]

so gonna start updating this again. started playing rugby. haven't practice yet, will start tomorrow - some ball handing drills and a touch game. we've been lifting. the team has been lifting for almost a full 3 weeks. i've only been able to lift for the past week, being that i had to finish out the swim season.

i came real close to making New England championship meet in a couple events. but my ankle injury and having problems with payments at school kept me from really training during winter training. all in all, missed about 2 weeks from training - couldn't get in the pool. then had 1 week to get back and get ready for the last 2 meets of the season. so that sucked. i had a great time though, and was great to finish out the season - and was able to be honored at the final home meet as one of the 4 seniors

but onto rugby
we've been doing hang cleans - a new movement for me, but i seem to be getting better at it. overhead squats have been tough too. pullups, i was able to get 3, which was great.

todays lift was good though and then we did some acceleration drilsl, cone drills and jump roping to end practice.

i'm excited

[fitzy21]

so had Corps PT in the morning. yea, real fun - only got about 3 hours of sleep. got up and we had to go do "cross-fit" type stuff.

squats with throwing a med ball against the wall. wasn't bad. then some jumps onto a box. then ran .25 mile in 2:30min - incredibly slow then stairmaster. then did a combo of pullups, pushups and shoulder type raises. but it was alright in the end. got the blood flowing. aided recovery. but i was tired the whole time.

rugby workout

hang snatches -
warmup of 4 with 10kg + bar
3x3 at 20kg + bar

i'm still learning the movement, so not really pushing much weight.

squat -
5x135
5x205
2x5x225
5x245

felt great. was nice to get past 225

3 sets of chin ups to failure
4, 2, 2

step up, and driving the opposite knee up
10 for each leg @ 100lb sandbag on shoulders

then some neck stuff, add/abd/flexion for each leg

good workout. but was tired and body is sore.

then we went and played 7vs7 touch rugby to get used to passing the ball adn get practice in. was fun

[bundy]

nice squats!
Rugby...thats one sport i've always wanted to pick up but never did.

[fitzy21]

thanks bundy
yea, i figure i can learn it pretty easily - have played soccer and football. last semester here, so yea. just want to do something fun

man this thing got pushed back haha

so today

4x10 front squats:
1x10x115
3x10x125

need to increase wrist flexibility here. weight was pretty darn easy though, but hurt the wrists.

1 board press
8x135
6x155
5x175
4x185 (was going for 5)

Single Leg RDL
2x8x50lb DB each hand

Seated Military Press
2x8x30lb DB

Jammer Extension
2x5x35 for each hand

partner GHR with super slow eccentric phase
2x8

ab circuit

[fitzy21]

just did some pushups and
3x10 facepulls - 70lbs

seated rows
2x10x100
2x5x140

had to wake up for Corps PT...really wasn't feeling doing a cross-fit style workout with the rest (go to military school - they're on a cross fit kick)

[fitzy21]

dynamic WU - ~10 minutes

power cleans
4x20kg+bar
3x3x30kgbar

squats
8x135
4x225
4x4x275

was wicked happy to get up to 275 on the squats today. good control, stayed tight and finished strong.

pull-ups
2 sets to failure
3, 2

i might start using a band just to get the numbers up more and get stronger too. but i'm happy with being able to get myself up for more than 1

Superset:
Pitcher squat and seated row
Pitcher Squat - split squat with back foot elevated
2x50 e x 8 x each leg

seated row
2x8x130

4 way neck
some shoulder stuff
band add/abd/flex

ab circuit - 2 times through
30 seconds leg raise focusing on not arching lower back
25 crunches
30 second side planks (right and left)