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Tag Archives: STR-cycle

5/5/14
Week 6 – day 1 = done
* felt good, much better than week 1 day 1–body has adjusted to the volume

5/6/14
Week 6 – day 2 = done
* skipped last set of jerks as failed on set 5
* subbed floor presses for bench

5/8/14
Week 6 – day 4 = done

5/9/14
Week 6 – day 5 = done
* Note: doing high %’s EMOM is too little rest; need to move them to 90sec-2min

5/10/14
Week 6 – day 6 = skipped / vacation

5/12/14
Week 7 – day 1 = done

5/13/14
Week 7 – day 2 = done

5/16/14
Week 7 – day 4 = done

5/17/14
Week 7 – day 5/6 mashup = done
* heavy double hang snatch = 175#
* metcon 1 = 8:05
* metcon 2 = 2:18

5/19/14
Week 8 – day 1 = done
* DL max = 370# x 4 reps

5/20/14
Week 8 – day 2 = done

5/21/14
Week 8 – day 5 = done
* heavy muscle clean = 205#
* heavy clean = 225#, 245#=F

5/23/14
Week 8 – day 4/5 mashup = done

5/24/14
Week 8 – day 6 = **missed**
* at SoCal regional

5/26/14
Week 9 – day 1 = **missed** = sick

5/29/14
*still sick
A- 2x / untimed
– 15 T2B or Candlestick rollups
– 30 sec plank
– 10 TGU
– 1 min HS hold
– 8 dips

B- f.squat (@ 2-3min)
– 5 sets: 215# x 4 (@41X1)

C- Clean (@ ~2min)
155 x 3
(205 x 3)2
225 x 2
245 x 1

D- Deadlift (@ ~2min)
5 – 300; 3- 340; 1- 385

E- Bench (@~90 sec)
5- 195; 3- 215; 1- 245 skipped

5/30/14
Week 9 – day 5 – mashup workout

6/2/14
Week 10 – day 1 = done

6/3/14
Week 10 – day 2 = done

** don’t remember how much of the rest of the week I did. I know I did Friday and missed Sat **

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NOTE: Master log for this meso cycle is in my spreadsheet. Basic summary / notes are added here.
3/31/14
Week 1 – day 1 = done

4/1/14
Week 1 – day 2 = done
* Power C&J — dropped 70% sets to 2 reps

4/3/14
Week 1 – day 4 = done

4/4/14
Week 1 – day 5 = done

4/5/14
Week 1 – day 6 = done
– metcon 1: 5 min burpee BJ = 46 burpee box jumps (30″)
– metcon 2: [5 min, see XLS] = 4 rounds even

Week 1 notes:
Overall feel pretty good. Rotator cuffs are tired–need to do some mobility and icing. Right anterior deltoid is tight / perhaps biceps related–stretch and ice. Workload feels about spot on.

4/7/14
Week 2 – day 1 = done

4/8/14
Week 2 – day 2 = done.
Weighted dips = 45# x 10+, 65# x 8, 6, 5

4/10/14
Week 2 – day 4 = done.
– shoulder to OH: 185# – 13; 155# – 16; 135# – 21
– weighted pullups @ 45#

4/11/14
Week 2 – day 5 = done.
rowing – 1:43, 1:46, 1:50
80 burpees = 4:57
* overall felt a little off today

4/12/14
Week 2 – day 6 = done.
– Metcon = 9:27

*Week 2 notes: Rotator cuffs are a bit tired/sore. legs are tired (quads and posterior chain). Need to roll out / compress next 2 days. Overall feel ok

4/14/14
Week 3 – day 1 = done
* C&J @ 80% only sets of 2
* squats only 3 sets
* DL max – 355# x 5

PM – 1 hour pick up soccer

4/15/14
week 3 – day 2 = NOT done
— lack of sleep. did mobility

4/16/14
week 3 – day 2/5 mashup = done
* bench max – 225# x 5

4/18/14
week 3 – day 4 + benching = done
* bench max – 225# x 5 (spotter help on rep 5)

4/19/14
week 3 – day 6 = missed

*Week 3 notes:

4/21/14
week 4 – day 1 = done

4/22/14
week 4 – day 2 = done

4/25/14
Week 4 – day 4 = done
Metcons = 3:00, 3:10, 3:25

4/26/14
Week 4 – day 6 = done
* snatch = 195# (PR- +5), 205#- fail 3 times–wasn’t getting the bar back overhead, near misses
* C&J = 245# (ties PR)

*Week 4 notes: Felt good… Lots of recovery but seemed a little light, need to see if the light week 4 + deload week 5 is worthwhile or should be condensed.

4/28/14
Week 5 – day 1 = done
*metcon times: 1:09, 1:34, 2:05…. fell off like crazy (NOT GOOD)

4/29/14
Week 5 – day 2 = done

5/1/14
Week 5 – day 4 = done
* Metcon 1 = 3/3 + 2 cleans — felt quite tired from earlier clean work
* Metcon 2 = 4 rnds + 6 T2B
[compared to 2/5/14]
– 2 less cleans–felt better but legs were dead today vs fresh then
– equal score

5/3/14
Week 5 – day 6 — note: mash up of stuff due to equipment limitations
Did first 3 2min wods = 36 on all
– then 30 snatch (125-135# –not sure) at :12 sec
– then HS / gymnastics work

*Week 5 notes: Nice and easy… didn’t get as much foam roller / mobility / body work as I should have. Same note as above–need to experiment on condensing weeks 4 and 5