Week 59 - The goal Upper Body Strength

SM= Smithson Machine

Monday: 3X5 FS w/ 275 (SM)

Bicep and back accesory work

Wednesday: 3X5 Bench Press w/ 275 (SM)

  Chest, back, and tricep accesory work

Friday: 3X10 Box squat w/ 225# (SM)

 Leg, back and bicep accesory work

 

So a lot of improvements are being made. I feel stronger and I am gaining mass. For the next 6 weeks, the plan is to flip flop the days and give a bigger priority to benching and upper body strength.

 

Week 58 - Beefy legs

Monday: Run up a mountain 1 mile, run down, 1 mile

               then...

               1 RM back squat (Smithson Machine)

                375 lbs PR

Tuesday: Stretch ALOT

Wednesday: EMOTM 3 Rep BP w/ 225 SM

                     plank rest of the minute

                     Then... back and shoulder auxillary work

Thursday: light ab work

Friday: 3X5 FS w/ 275 SM

            Leg and bicep auxillary work

Saturday: move sod

 

So my legs are still getting stronger... thats nice :)

Week 57 - Weightlifting bodybuilding

(Squats and bench done with Smithson Machine)

Monday: EMOTM 5 FS with 185-225

               10 minutes of bicep and back accesory work.

Tuesday: 3 rounds:

                100 rope slams

                 100 one arm rope slams

                100 sit ups

Friday: EMOTM 1 BS w/ 325

            10 minute bicep and back accesory work

Saturday: 3X5 Bench Press w/ 265

                Chest and tricep accesory work

 

If this looks like a weightlifting bodybuilding type program... thats cause it is... I need to fill out and I have actually been feeling really good from what I have been doing. Sorry it has been a while ;P

13 months and now on the down side

Elder Yates sent some pictures. They are below:

Yes, he thought he was pretty funning in telling us we were invited to a wedding...

Cotton - random I know...

"Elder Horsey" note the tie and green name tag.

I have no idea what this is suppose to be...

Fun @ IHOP

Isn't Elder Yates creative!

Temple in Gilbert, Arizona - it's a race to see if their temple beats the Fort Lauderdale temple in being dedicated!

Elder Wind and Elder Yates

Week 53 - He is still getting after it!

Monday: 5 rounds for quality:

               3 strict muscle ups

               6 ring arm extensions

               9 hanging sit ups

                then...

                3X30 second Hollow holds

                3X10 strict pull ups

Tuesday: 3 rounds:

                5 HSPU and 10 shoulder touches

                10 finger pushups

                 20 chair dips

                 3 rounds:

                 10 neck bridges

                  30 second bridge hold

                  20 v-ups

Wednesday: Prasara Yoga 

                     then: 10 min AMRAP

                      candle stick Pistols

Thursday: rest, but lots of biking

Friday: 5 min AMRAP

            KB  Snatch

            5 min AMRAP

             KB jerk

            5 min AMRAP

            KB Cl and Jrk

Saturday:  EMOTM for 10 min: 

                  5 KB thrusters each side (increase to seven reps, 3 min in)

 

 

This was a good week of Body weight strengthing and KB conditioning. I have been out for a year. And for the year that I have been out, I have seen that the most effective changes and gains that I get to my body and performance is when I focus on body weight movements and KB conditioning drills. Especially since I sold my weights. I have still been seeing gains. Even with the demanding schedule that I have been facing weekly, I still have been getting after it!

Week 51 - He hasn't forgotten his blog...

OK.... so I know that it has been a while. But I am going to atempt to update you in what types of WOD's I have been doing for the last few weeks.....

 

I have made a transition from doing WOD's with weights, to WOD's with my own body weight again. And I must say that I am happy with what I have seen so far.... So I have gained 10 pounds. Some of it is a little puj, but I have been for the most part been keeping up with my weight. Two weeks ago I PR'd on my handstand pushups by getting 25 in a row. The WOD consisted of seeing how many I could do in a minute. I ended up stopping at 25 because I wasn't sure how much time I had left. Needless to say, I was a little un happy that I didn't keep going when I had a lot more juice left. I also did a WOD where I did 2 sets of 100 push ups, again a PR.  I am still going strong! Fear not, I have not forgotten about my blog!

Week 47 - Legs are getting stronger

Monday: 5 rounds:

               10 Kb snatch w/ 26 kg each

               1 min one arm rope slam each

Tuesday: Active airdyne rest ride

Wednesday: Rest

Thursday: 3X5 BS w/ 325 SM PR

                 10 min AMRAP

                  5 BP w/ 205 lbs

                  agility ladder run

                  10 knee raises

                   agility ladder run

                   8 something

Friday: 4 rft:

            10 dead hang pull ups

             15 hspu"s

             20 burpee's

             17 something

Saturday: 4 rounds:

                 10 BP w/ 225

                  10 lat row w/ 200 something

                  20 decline sit up w/ 45 lbs

Sunday: Rest

 

This week was a hard week to get in any workouts. A lot of meetings and a lot of time constraints. But I tried to make the best of it. I am grateful for the work that I did get in, and I am happy about my squats and bench press this last week. My legs are still getting stronger... funny :)