Tuesday, August 13, 2013

LRB365 W31


Squats (205#)
5x105, 4x120, 3x135, 2x145, 1x160, 1x170, 1x175, 2x3 @ 135#
Lunges 2x20 @ 10#
Split Squat 3x15 @ 10#
Calf Raises 3x10 @ 135#, 225#, 225#


5x110, 4x125, 3x135, 2x145, 1x170, 1x180, 1x185, AMAP x 145 (got 15!!)
Incline 85# x 12, 12
Dips (lots) - goal 20 per set: BW x 20, 25#x15, 25#x15+5, 45#x12+8, 45#x12+8, BWx20

Feeling really confident with the weight right now.  I was able to get 185# smoothly and meant to do 140# with AMAP and accidentally put 145# on and CRUSHED IT!  15 reps is awesome for me!  Looking forward to a solid DL workout next.


5x135, 4x185, 3x205, 2x225, 1x250, 1x265, 1x275, 3x3 @ 225
SLD on 45# plate 1x12
Chins 3x10
Curls - 3x10 @ bar

Thursday, August 8, 2013


Grades (Random Thoughts)

  • More worried about mastery than playing the points game.  Can the student successfully complete a certain mathematics problem?  Yes or No.  If yes, great, let's move on.  If no, then we need to work to strengthen that student's weakness.
  • How do I put this into a gradebook which deals strictly with points, percents, etc.?  Where is the opportunity to write comments, observations .... feedback, feedback, feedback?
  • Core standards, Intermediate standards, Advanced standards
    • core - base skills that everyone is expected to be able to solve
    • intermediate - more complex than core (i.e. fractions, decimals, etc.)
    • advanced - complex, challenging
  • Want to try something like the equation below to formulate overall grades for units (again goes to how to show this in my online gradebook) ...

  • Creation of the core, intermediate, advanced standards also something I need to address.

Algebra I - Unit 1

Shelly and I met this week to lay out our "topics" for Algebra I - Unit 1.  This unit will get us to the first midterm of the year and should give both of us a better idea of strengths/weaknesses of our students/classes overall.

Unit 1 - Base Skills

Algebraic Expressions
Solve Equations (One Step / Two Step)
Solve Multi-step Equations
Solve Equations involving Distributive Property
Solve Two Sided Equations
Word Problems:  Set up & Solve One Step/Two Step Equations
Word Problems:  Solve Multi-step Equations
Word Problems:  Solve Equations involving Distributive Property
Word Problems:  Solve Two Sided Equations

There are "Skill Checks" for each topic - checking for mastery - these can be retaken to improve scores.  Specifics of retakes and improving understanding still in the works.
We are going to give end of unit assessments - common.  We have one created for this Unit.

*We also want to work on strengthening our students' mathematic vocabulary, but are unsure how to best go about doing this.

Kieron Boyle
Edgewood High School
Freshman Experience Algebra

Tuesday, August 6, 2013

LRB365 W30


Squat Day (205#)
5x95, 4x115, 3x135, 2x140, 1x150, 1x160, 1x170, back off 2x3 @135
Lunges 2x20 @ 10#
Split Squat 3x15 @ BW
Calf Raises 3x10 @ 185#


Bench Day (215#)
BP 5x110, 4x125, 3x135, 2x145, 1x160, 1x170, 1x180, AMAP x 135 (x17!)
incline 95# x10, x8
dips - BW x20, 20, light chain x15, 15, heavy chain x 12, 12, BW x20, 20

Crushed it today ... 180# felt solid (almost easy) and the AMAP I could have gotten a couple more if I had a spot ... huge considering when I started out I would be lucky to get 8 @ 135#

DL (320#)
5x135, 4x185, 3x195, 2x215, 1x235, 1x245, 1x265, 3x3 @ 195
SLD 1x12@135#
Shrugs 2x20 @ 135#, 185#
Chins 3x10 @ BW
Curls 2x10 @ 25#

Another really strong workout ... so looking forward to my progress over the entirety of this cycle (5 more weeks to go!!).  Attack each day!

Thursday, July 18, 2013

LRB 365 Week 29


seated db press -
incline bench -
side lateral raise -
triceps skull crusher =


DL - 5x135, 4x145, 3x175, 2x205, 1x240, 1x250, 1x260, 1x275, 1x295, 1x315, 1x335!!
Weighted chin (small chain) - 8, 8, 8, 6, 6 reps
Good mornings - 4x8 @ 95#
Curls - 4x10 @ 30#

Monday, July 8, 2013

LRB 365 Week 28


Press 3x5 @ 105#
BP - 5x110, 4x125, 3x140, 2x160, 1x170, 1x180, 1x190
Hang clean - 5x10 @ 95#
Pushdowns - 5x20 @ 45#


Squat - 5x85, 4x100, 3x115, 2x135, 1x135, 1x140,1x150
Front Squat - 4x6@135#
Split Squat - 4x10 (with 5# db's)

Wednesday, July 3, 2013

LRB365 - Week 27

7.1.13 Pressing-Light

Seated db press:  20x20, 30x15, 40x12
incline press:  85x12, 65x15, 65x15
side laterals:  6x20 @ 10#
triceps pushdown:  6x20 @ 30#

7.3.13  Legs - Light

Pause Squats - 5x45, 4x55, 3x65, 2x75, 1x85, 1x95, 1x105
Leg extension:  5x30 @ 30#
Adductor/Abductor Cable Machine:  4x20 @ 1.5#
Speed skater lunge:  4x20


DL - 5x135, 4x175, 3x205, 2x245, 1x275, 1x295, 1x315 (fail)
Weighted chins (chain) - 6x6 (3 heavy chain / 3 light chain)
Good mornings - 5x8 @ 95#
Curls - 15x20, 20x18, 25x16, 30x10, 30x10

Tuesday, June 25, 2013

LRB365 - Week 26

Day 1 - 6.24.13

Standing Press - 3x5 @ 105#
BP - 5x110, 4x125, 3x145, 2x160, 1x170, 1x180, 1x190
Hang Cleans - 5x10 @95#
Pushdowns - 5x20 @ 45#

Day 2 - 6.26.13

Squat - 5x85, 4x100, 3x115, 2x135, 1x135, 1x140,1x150
Front Squat - 95x6, 105x6, 115x6, 135x6
Split Squat - 4x10

Day 3 - 6.28.13

Tuesday, June 18, 2013

LRB365 - Week 25

Day 1 - Tuesday 6.18.13 Pressing - Light

Seated db press - 3x20 @ 15#, 20#, 25#
Incline Press - 3x12 @ 95#, 85#, 85#
Side Laterals - 6x20 @ 10#
Triceps Pushdowns - 6x20 @ 30#

Day 2 - Wednesday 6.19.13 Legs - Light

Pause Squats - 5x50, 4x65, 3x70, 2x75, 1x80, 1x85, 1x90
Split Squat - 4x20
Adductor/Abductor leg raises - 4x20
Speed skater lunge - 4x20

Day 3 - Friday 6.21.13 Back - Heavy

DL - 5x135, 4x170, 3x205, 2x240, 1x275, 1x290, 1x300, 1x325 (just felt strong today!)
weighted chin (1x chain) - 8, 6, 6, 6, 6
Good mornings - 4x8@95#
Curls - 20x12, 25x10, 30x10, 30x10, 15x20

Thursday, June 13, 2013

LRB 365 Week 23-24

LRB 365 - Week 23 Off Week

Week 24

Monday - June 10

Standing Press 3x5 @ 85, 95, 105
Bench Press 5x110, 4x125, 3x145, 2x160, 1x170, 1x180, 1x190
Upright Rows 5x 10 @ 65#
Pushdowns 5x20 @ 30#

Thursday - June 13th

Squat 5x85, 4x100, 3x115, 2x135, 1x135, 1x140, 1x150
Front Squats 4x10 @ 45, 65, 85, 95
Split Squat 4x10 @ BW
Skater Lunge 4x20 @ BW

Friday - June 14th

RDL - 3x5 @ 135#
Pulldowns - 5x20 @ 75#,90# (x4 sets)
Glute Ham Raise 4x15
db curls 3x25@ 15#

Tuesday, May 28, 2013

LRB Week 22

Really focused for this week, as the next is my off week and the family and I are headed to Florida!!  I cannot wait ... works out perfectly that this week is the rest week in LRB365.  Loving the gains I am making with LRB.  The gym I had been using went under so that's changed my plans for the summer a bit.

5.27.13 - weighted vest

5.28.13 (first day at the school gym - TAC went under!!  Major suckage!!)

DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

Monday, May 20, 2013

LRB 365 Week 21


Squats - 5x85, 4x95, 3x110, 2x120, 1x130, 1x140, 1x145, 1x5 @ 130#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5


BP - 5x100, 4x115, 3x135, 2x145, 1x160, 1x165, 1x175, 1x8@165#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

5.25.13 - weighted vest

Monday, May 13, 2013

LRB 365 Week 20

5.12.13 - weighted vest 45 minutes


DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

5.15.13 - weighted vest 45 minutes


Incline Bench:  5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@115#

Ladder #2 - Dips + Chins + Push ups + Hanging Leg Raises

Tuesday, May 7, 2013

LRB 365 Week 19

5. 7.13

Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5

Getting stronger & loving it!


BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

Felt strong/solid on bench.  Getting better and better with the ladder circuit.  Weak point is push ups.

Monday, April 29, 2013

LRB365 Week 18

4.29.13 - 10 hill sprints

4.30.13 - Day 1

DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

5.3.13 - Day 2

Incline Bench:  5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@110#

Ladder #2 - Dips + Chins + Push ups + Hanging Leg Raises

Monday, April 22, 2013

Week 17 LRB 365

Day 1 - 4.22.13

Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5

Brutal workout!  The conditioning side of things is going to be rough.  Gotta really take care of myself in regards to sleep / diet in this phase for sure.

4.23.13 - 30+ min weight vest

Day 2 - 4.25.13

BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

Brutal once again!  This was a great week of two workouts. Still have the hills to run this weekend!

4.26.13 - 30+ min weight vest
4.27.13 - 10 hill runs

Monday, April 15, 2013

Week 16 LRB365

Day 1 - 4.15.13

Squat:  80x5, 95x4, 110x3, 120x2, 140x1, 145x1, 150x1
100@60# facepulls, 100@BW lunges

Day 2 - 4.16.13

BP: 5x95, 4x110, 3x120, 2x140, 1x150, 1x155, 1x160
100@70# pulldowns, 100@35# pushdowns, 100@25# cable curls

Day 3 - 4.18.13

Pause Squat: 1x3 @ 120#
DL:  5x160, 4x190, 3x225, 2x260, 1x280, 1x285, 1x300
100@45# shrugs

Day 4 - 4.19.13

Incline bench: 2x20@65#
100@30# rear delt machine, 100@30# skull crusher, 100@30# straight bar curl

Solid week of lifting ... great finish to this phase of LRB 365.  Really liked the 100 rep sets.  Looking forward to the next phase!

Monday, April 8, 2013

W15 LRB 365

Day 1 - 4.8.13

Squats:  5x85, 4x95, 3x105, 2x115, 1x135, 1x140, 1x145
100@60# facepulls, 100 lunges BW

Day 2 - 4.9.13

BP:  5x95, 4x110, 3x125, 2x140, 1x150, 1x160, 1x165
100@70# pulldowns, 100@35# triceps pushdown, 100@25# cable curls

Day 3 - 4.11.13
DL - 5x160, 4x190, 3x225, 2x250, 1x270, 1x280, 1x285
100@45# shrugs

Day 4 - 4.12.13

Incline 2x12 @ 85#, 100@40# skullcrushers (brutally hard!), 100@30# rear delt, 100 @ 30# straight bar curls

Monday, April 1, 2013

W14 LRB 365

Day 1 - 4.1.13

Squat - 5x80, 4x95, 3x110, 2x120, 1x125, 1x135, 1x140
100 facepulls @ 50#, 100 lunges BW

Day 2 - 4.2.13

BP - 5x95, 4x110, 3x125, 2x140, 1x145, 1x155, 1x165
100 @ 70# pulldowns, 100 @ 30# triceps, 100 @ 20# biceps
ab/lower back work

Day 3 - 4.4.13

Pause Squats - 3x3@110#
DL - 5x125, 4x160, 3x190, 2x225, 1x250, 1x270, 1x285
100 @ 40# shrugs
ab/lower back work

Day 4 - 4.6.13

Incline bench - 2 x 20 @ 65#
100 @ 20# rear delt, 100 @ 30# skull crushers, 100 @ 20# straight bar curls

Another solid week ... really getting my technique more and more solid - two more weeks in this cycle. Want to keep rocking it!

Monday, March 25, 2013

W13 LRB365

Day 1 - 3.25.13 Snow Day!

Squat:  5x75, 4x85, 3x100, 2x110, 1x130, 1x130, 1x135 - felt really solid & strong coming out of the bottom with the singles.
100 facepulls @ 40#, 100 lunges @ BW

Day 2 - 3.26.13

BP:  5x85, 4x100, 3x115, 2x130, 1x140, 1x150, 1x160
100 @ 70# pulldowns, 100 @ 30# triceps pressdown (cable), 100 @ 20# cable curls
ab/lower back work

Day 3 - 3.22.13

Pause Squats 2x3 @ 110#
DL:  5x145#, 4x175#, 3x205#, 2x230#, 1x245#, 1x250# 1x260#
100 @ 40# shrugs

Day 4 - 3.28.13

Spring Break!  Rest & Mobility!

Tuesday, March 19, 2013

W12 LRB 365

Day 1 - 3.19.13

Squats:  5x75, 4x85, 3x100, 2x110, 1x115, 1x125, 1x130
100 @ 30# facepulls, 100 @ BW lunges
ab work

Day 2 - 3.21.13

BP:  5x85, 4x100, 3x115, 2x130, 1x135, 1x145, 1x155
100 @ 50# pulldowns, 100 @ 25# triceps press downs, 100 @ 25# biceps curl (cable)
ab / lower back work

Day 3 - 3.22.13

Pause Squats 2x5 @ 100#
DL:  5x145, 4x175, 3x205, 2x235, 1x245, 1x255, 1x260
100 @ 35# shrugs

Day 4 - 3.23.13

Incline - 2x12@ 65#
100 rear delt @ 20#, 100 @ 30# triceps skull crusher, 100 @ 20# straight bar curls

Tuesday, March 12, 2013

W11 LRB 365

Day 1 - 3.12.13

Squat:  5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130
1x100 face pulls @ 30#
1x100 lunges @ BW

Day 2 - 3.13.13

BP:  5x85, 4x100, 3x15, 2x130, 1x135, 1x140, 1x150
1x100 pulldowns @ 70#
1x100 triceps (cable) @ 20#
1x100 biceps (cable) @ 20#
ab work - lower back work

Day 3 - 3.14.13

Pause Squats:  2x5 @ 95#
DL:  5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255
1x100 shrugs @ 30#
ab work - lower back work

Day 4 - 3.15.13

Incline:  2x20 @ bar#, 2x12 @ 65#
1x100 @ 30# straight bar row
1x100 @ 20# chambered bar triceps skull crusher
1x100 @ 20# chambered bar curls

*Got all 4 main workouts in this week . . . I really like the variety.  Each day I feel it in a different spot . . ..  which is awesome.  Still need to get my 2 weighted walks in and a HIIT workout.  Looking at the weekend to get this done and start programming my weights for week 2.  Loving LRB365!

3.15.13 - 20 min walk with 16# wt. vest

Monday, March 11, 2013

Satisfaction Leads to Failure - Let's Be Great!

I saw this quote on a basketball training site I was checking out and it really spoke to me.  This is where I think we are as a society . . . and the reason why so many people are weak mentally and physically.

I am very focused on becoming stronger physically and have been really working out hard . . . I am the strongest and fittest I have ever been in my life.  But I can't settle.  I'm not satisfied.  I will continue to become stronger; not just physically, but mentally, emotionally, and spiritually.

Satisfaction leads to failure.

The high school I teach at just found out that we are "excellent" on the state report card.  We also got positive comments from an accreditation group last week.  Two years ago my school was struggling to improve its Annual Yearly Progress . . . now we are "excellent".

Satisfaction leads to failure.

To be honest, I question the level of my teaching every day and every week.  I don't feel "excellent".  I like to think of myself as a pretty good teacher, but I feel I can be a stronger teacher and in turn help my students to become stronger.  Yet, through it all, our students score well on the OGT (which measures basic skills) and we are rated "excellent" as a high school.

Satisfaction leads to failure.

At what point do we all say,  "Great, but we can do better!  We have to do better"?  And when will someone start asking people, "What are you doing today to make us better?  Great?  The best?"?

For me, it's time to move beyond "satisfaction" and even beyond "excellent".  But, I struggle from a teacher point of view as to what I can do to become better.

Can I in my one classroom make the change needed to be great?  Can I get my students to be great?  Can I help the math department to become great?  Can I do this on my own?  If not, how do I rally others to join me in the push to be great?  Who will challenge me . . . because I need to be challenged.

I'm tired of being satisfied. . . 

Saturday, March 9, 2013

Cycle 2 - LRB 365

Cycle will have 4 workout days, 100 reps sets, walking with wt vest on, HIIT sessions.

Weights using as "goals":
Squat = 170#
DL = 340#
BP = 200#

First 3 weeks will use Phase 1 85%
Squat = 145#, DL = 290#, BP = 170#

W11 D1
Squat = 145#
5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130
1x100 facepulls / 1x100 lunges

BP = 170#
5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150
1x100 pulldowns, 1x100 triceps, 1x100 biceps

Pause Squat 2x5 @ 95#
DL = 290#
5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255
1x100 shrugs

Incline 2x12-20
1x100 row, 1x100 triceps, 1x100 biceps

Walk with Weighted Vest x 2 @ 20 min
1 x HIIT x 8 sets

Tuesday, March 5, 2013

Week 10 LRB 365 - Deload Week

Setting this week up using Jim Wendler's 5/3/1 deload week - 40%, 50%, 60%

3.5.13 Day 1

Squats: 4x5@70#, 4x5@85#, 4x5@100#
MP:  4x5@50#, 4x5@60#, 4x5@70#

Did squats+MP in super set fashion.  Just wanted to get in 10 solid sets (4@40%, 4@50%, 2@60%).

Felt really good.  Want to work on mobility and stretching this week.

Follow up:  It's the next day and I got a snow day from school.  Also, I am sore throughout my upper legs and hips.  Really gonna focus on mobility & stretching throughout today.

3.6.13 - Shoveled my driveway & cleaned up branches that had fallen due to the snow.  Heavy snow!!


DL+BP deload day

DL+BP for 10 sets:  4 sets @135#+80#, 4 sets @ 170#+100#, 2 sets @ 205#+120#

Really tried to focus on technique today - did a solid warm up prior to the workout.  Did some abs along with some lower back strength work.

My body feels strong and I am raring to start the next cycle of LRB 365.  I will outline the cycle in my next blogpost.

Wednesday, February 27, 2013

itslearning - Systems of Equations

itslearning.com - Systems of Equations
Any math teacher knows the struggle teaching Systems of Equations can be.  And, that's where I am in Algebra and with my first journey through itslearning - so far, though, it's been a pretty positive go of it.

Update - my students are about 6 weeks into the itslearning journey and are finally beginning to "catch on".
Students are diving into the videos . . . pausing them to make notes . . . copying down helpful information.  Then, they are looking back at the notes and using them as a resource.  Discussions between the students is a daily occurrence now!  And, I am able to give the attention to those who truly need it . . . while my stronger students continue to roll on and gain even more confidence in the ability/independence.

The one thing I love about itslearning is the ease that I can make changes on the fly . . . student comments help control the direction of my lessons and this is such a great option for me when using itslearning.

Now does that equal understanding?  The material is still difficult but I have been pleased with the overall effort/focus level this week.  The itslearning LMS seems to give students a feeling of "extra support" so very few are completely giving up and shutting down.  For some, this is a huge step in the right direction.

I have been looking a lot at lesson set up and have found that an intro video / practice problem / assignment set all being one page eliminates issues of what link to click and where to find this and that. Also, because Systems of Equations covers a lot of ideas I have broken them down into Levels.  The Levels are tabs on the main page so it's really easy for students to go to Level 2 when they complete Level 1.

I am still trying to "control" the speed at which the classes are going which I know is still hindering my stronger students and is something that I need to look at more in the future.  The opportunity for my strong students to take off and do amazing things is there.  But, I'm not sure what the best way to go about that is . . . without losing touch with them and them feeling like they have no support.

As I move forward:
The adaptability as I move forward is something that excites me and opens up the idea of differentiated lessons . . . different levels in regards to difficulty so those that are stronger take the upper level work and the average student will work on the lower level.  This is something I plan to look at as I move forward in the semester . . . creating lessons that fit better with my individual student groups within my classes . . . right now I am trying to fit all my students into one style of set up (which is working for the majority but . . .).

Tuesday, February 26, 2013

LRB 365 Week 9

W9 D1 - 2.26.13

Squat:  5x85, 4x100, 3x115, 2x130, 1x150, 1x155, 1x160, then 1x3 @ 130# (front squat)

DL:  5x170, 4x205, 3x240, 2x270, 1x300, 1x305, 1x325, then 1x3 @ 300#

DL @ 325# was tough . . . the heaviest weight I have dealifted in month.  Wasn't pretty, but was nice to get it up.  With the fact that I annihilated my legs with squat before DL makes me motivated that I can get more up on my DL if I were fresh and focused on DL.

Good start to the week.  Want to end strong in this first cycle of LRB 365.  Week 10 will be a 50% week . . . week 11 can be a test week, but not sure what I will do.  I might skip to week 12 and start the rotational part of the LRB 365 workout.

D2 2.28.13

BP:  5x100, 4x115, 3x135, 2x150, 1x160, 1x175, 1x185, then did AMAP @ 170# (got 8!)

Incline: 1x8 @ 75#
Flat flye:  1x20 @ 20#

Felt really good throughout on this workout.  The 8x170 puts me at the 210# max which would be a solid start to the LRB365 workout.  I emailed Paul Carter of lift-run-bang.com who created the program and I think next week I'm gonna do a 50% week and then get right into the next cycle.  I am super motivated right now and enjoying the gains I am making overall.

D3 3.2.13

2x12 chins
2x10@50# rows
1x8@75# shrugs
2x20@20# curls

Really focused on a solid warm up, mobility, sets/reps, ab work.  Cycle 1 is nearly finished.

Up next . . . a week of 50% deload workouts.  Then I will look at where I am and how I am feeling.  Right now, I am looking forward to cycle 2 - periodization.

Monday, February 18, 2013

Week 8 LRB 365

Monday 2.18.13

Squat:  5x85, 4x100, 3x115, 2x130, 1x135, 1x150, 1x155, then 1x5 @ 120# (pause squat)

DL:  5x170, 4x205, 3x240, 2x270, 1x290, 1x300, 1x315, then 1x3 @290#

Felt really strong in both the squat & DL.  Mobility seems to be helping a lot with keeping my hips open/flexible.

Thursday 2.21.13

BP:  5x100, 4x115, 3x135, 2x150, 1x160, 1x170, 1x180, then AMAP x 160 (got 10! might have been able to get one or more but left those in the tank).

Incline: 1x8 @ 75#

Flat flye:  1x20 @ 20#

Good workout overall.  Really felt the weight throughout the movements which was good.  Did some ab and lower back work at the end as a cool down and to keep a little work on those areas.

Sunday, February 17, 2013

A Flipped Approach: A universal curriculum

Really worth the read . . . the idea that teachers are really teaching the same thing.  Right?

Click the link to read the entire post.

A Flipped Approach: A universal curriculum: Here is a question for you to ponder and I really beed some feedback on this idea. Could every course in a school be taught from one cu...

Thursday, February 14, 2013

Responsibility & itslearning

I continue my journey with itslearning . . . and again have learned a lot about myself as a teacher and about my students.  I enjoy my students and I enjoy the different personalities and talents of each.  But, this week, I thought I had a great plan of attack.  But, sadly, I found that things just didn't work out as well as I had hoped.

I wanted to give a midterm to my students, so I create an itslearning lesson that would allow the students to work through some review material with a deadline of taking the midterm being today, Thursday, Valentine's Day.

A group of my students (the top 30%) rock and rolled through the review topics and either took the midterm on Tuesday or Wednesday.

My middle 30% did a couple topics each day in preparation for today's midterm, while the bottom 30-40% wasted their classtime and didn't take advantage of any opportunities such as homeroom or study hall to get the work done.

What is severely lacking here?  One word:

The students bombarded me with question after question on the midterm - and it would be one thing if the questions were quality questions, but many were not.  Frustrating to say the least.

Now, I also put some of the Reponsibility on me.  I created the learning opportunities, but as many teachers find out, many of them are geared for the top 30% to be successful while the rest flounder.  Many of the students felt that because they completed the assigned problems (with help from peers/teacher) that equaled understanding (mastery) - so I pick you up, throw you over a hurdle and you want me to call you a hurdler now!?!?!  Doesn't make sense . . . and doesn't make sense in my math class either.  But that's what I saw this week.

So, it's back to the drawing board!  Things I am pondering:

  • Forget pampering to the crowd and let the top 30% roll baby roll!
  • Create a checklist of topics that must be completed by the end of the quarter.  Already mastered those topics?  Well, then, begin on the next topics in the next quarter.  Why not?
  • Ask students:  Are you ready to take the assessment?  Can you show me that you understand the material? - maybe those two questions become the assessment.  The student must create some type of "display of understanding".
    • I can make practice assessments (checkpoints) that students can then use as "reference points" for showing understanding.
    • Understanding - that's what I want for my students.
    • Rather than me tell them to be ready by a certain time . . . the student decides - I am ready!
    • But, what if they're never ready?  What do I do then?
  • itslearning - it's on the internet . . . how can I get my students to begin accessing material outside of class?  Students could have completed the review material in one day if they worked in class and at home . . . questions? easy, email me and we can have a digital conversation about the material.
  • Hand holding:  Do I do too much hand holding?  It's not fair to me and it's not fair to the students.  But I love success . . . but at what price?
  • I will be a Champion with itslearning.

Monday, February 11, 2013

LRB 365 Week 7

Monday 2.11.13

Squat:  5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 110# (front squat)
DL:  5x135, 4x170, 3x205, 2x240, 1x270, 1x290, 1x305, 1x3 @ 270#

Great workout overall!  I worked some ab work in again.  Switched things up by working out on Monday . . . felt good to DL over 300#.  Squat feels stronger as well.  Trusting the program and seeing the benefits of my patience.

Thursday 2.14.13 - Valentine's Day!

BP:  5x100, 4x115, 3x135, 2x150, 1x160, 1x165, 1x175, AMAP x 150 (got 14!  wanted 15 but 14 is 1 rep more than last week = can't complain!)
Incline:  1x8 @ 70#
Flat Flye:  1x20 @ 20#

Felt strong throughout . . . bench is slowly getting stronger.  I feel more solid throughout the movement and my entire body, rather than just feeling it in my pecs.

Friday 2.15.13 - No School!

2xAMAP chins = 10, 10 = 20 total reps
2x10 @ 55# rows
1x10 @ 80# shrugs
2x20 @ 25# curls

Good workout.  Did a lot of mobility work and did a couple sets of ab work.

Thursday, February 7, 2013

LRB 365 Week 6


Squat:  5x80, 4x95, 3x110, 2x120, 1x140, 1x145, 1x150, 1x3 @ 120 (pause squat)

DL:  5x160, 4x190, 3x225, 2x250, 1x280, 1x285, 1x295, 1x3 @ 250

leg curls:  2x20 @ 100#

The increased weight feels good . . . just want to continue to stay consistent with my form.


BP:  5x95, 4x110, 3x125, 2x140, 1x155, 1x165, 1x175, AMAP x 150 (got 13! - up 1 from last week)

Incline:  3x10 @ 70#
Flat flye:  1x20 @ 20#
Pushdowns:  2x20 @ 30#

Worked in some abs . . . I know I need to focus on this more . . . strength more than anything.  A stronger core will inevitably help my lifts overall.

Going snow tubing tomorrow with the fam . . . then finish off the week with good Saturday workout!

Thursday, January 31, 2013

"Kicking my butt" - itslearning

This morning, I was asked in my teacher-based-team (which deals with Tech @ EHS) meeting:

"How is itslearning going?"  My remark . . . "It's kicking my butt!"

I have thought about that remark all day since.  At first one would think that the remark means itslearning has been some horrific experience for me and my classroom.

But, that's far from the truth.

"It's kicking my butt!"  Think about when someone is talking about a new workout they are doing and they say, "It's kicking my butt!"  What's that mean?  It was awesome!  It was a challenge!  It was going to make them better!  It was giving them ownership!

That's what itslearning is for me . . . students are engaged, students are asking me questions, students are working with one another, students are looking to see what they need to do next, students are learning.

Is it easy?  A quick fix?  No way!  And I love that . . . I was overwhelmed this past week with paper work as students were moving through the topics swiftly and smoothly, so I thought I'd go "traditional" for the last 3 days of the week.

And you know what?  I have disliked the past 2 days with a passion (1 more to go tomorrow!).  Why?  Students off task, students motivation noticeably dropped, student effort inconsistent, and my patience shortened!  And students who want to work ahead are frustrated, as am I.

"Kicking my butt!" - That's what I need to motivate me, to challenge me to create better lessons, better opportunities for my students to learn and be engaged in my classroom.  Does tough mean it's not worth it?  I think most who have busted their butts are happy in the end.  And, I too, will be happy in the end.

I hope itslearning keeps "kicking my butt" and I will continue to become a better teacher!

LRB365 Week 5


Squat:  5x80, 4x95, 3x110, 2x120, 1x130, 1x140, 1x145
Front Squat:  2x3 @ 110#

DL:  5x160, 4x190, 3x220, 2x250, 1x270, 1x280, 1x285, then 2x3 @ 235#

Leg Curls:  2x20 @ 100#

Felt good to finally get into the gym . . . always good to start the day off with a solid workout!


BP:  5x95, 4x110, 3x125, 2x140, 1x150, 1x160,1x170, AMAP x 150 (got 12!)

Incline:  3x10 @ 708#
Flat flye:  1x20@ 20#
Pushdowns:  2x20 @ 20#

Felt good today throughout the workout.  Really "feeling" strong with bench.  Really focusing on technique and staying solid through the entire lift.

Saturday, January 26, 2013

ItsLearning - Week 2/3 "Classroom Chaos"

Yep, that's my classroom the past two weeks . . . there are students watching video notes, completing feedback assignments, working through practice assessments, taking final lesson assessments, collaboration amongst students, students asking teachers for intervention, students asking if they can move on to the next lesson/activity.

It all can be overwhelming at times, but for the most part I absolutely enjoy the experience.  I sent out a google form survey to some students to get their take on ItsLearning so far.

I  hope to share those insights in a future blog post.  I selected students who have done well all year to see if they like itslearning more/less than what we were doing first semester.

The one thing that I am finding is that my set up on Itslearning and my entire classroom set up is continually changing . . . hopefully for the better.  I have had some days where we have worked on "whole class" activities to focus on one particular area of weakness that seems to keep creeping up in a lesson.  This is something I am going to look at incorporating more into my weekly lessons - whole class activities that allow the stronger student to "review", the ones who get the gist for the most part to "gain confidence", and those who are struggling to "fill some gaps."

This video by @math_johnson is a great visual summary of what I think I need my classroom to become.  Take a moment and watch it:

Things I need to get better at:  video - right now they are very boring and to the point.  I am trying to keep them simple and stress to the students that it's not the video, but the work that they complete that helps them learn the material/topic.  But, I think I could put a little more pizzazz into the videos but that means a better screencast program and that means $$$$.  Maybe my school district will . . .

On to week 4 of itslearning!!

Friday, January 25, 2013

LRB365 Week 4

Tuesday 1.22.13

Squat (ATG):  5x80, 4x90, 3x110, 2x120, 1x125, 1x130, 1x140

Pause Squat:  3x3 @ 105

DL:  5x135, 4x160, 3x190, 2x220, 1x250, 1x270, 1x280, then 2x3 @ 225#

Leg Curls:  2x20 @ 100#

Good workout overall!

Thursday 1.24.13

BP:  5x85, 5x95, 4x105, 3x125, 2x140, 1x145, 1x155, 1x160, AMAP x 140 (got 15!)

Incline: 3x10@ 65#

Flat flye:  1x20 @ 20#

Pushdowns:  2x20 @ 20#

Crazy morning . . . car got a flat tire, then battery died so spent all morning at Sears!  Workout was a great stress reliever for sure!  Felt strong on bench.  Building confidence each workout.

Saturday 1.26.13

4xAMAP chins (goal - 8 per set: got 8,8,8,5 = 29 reps)

2x10 @ 50# rows; 2x20 @ 60# shrugs; 2x20 @ 20# curls

Really focus on my warm up on this day - cuff work before/after workout.  Good overall workout.  This one is one I get through and then 2 days wonder why my back and shoulders are sore.  Good stuff.  On to Week 5.

Thursday, January 17, 2013

LRB365 Week 3

Day 1:  1.15.13

Squats:  5x85, 4x100, 3x115, 2x130, 1x150, 1x55, 1x160 (then did another 1x160)
*both @ 160# sucked - realization = leave my ego at the door & drop the goal weight

Front Squats - 2x3 @ 130# (tough, not pretty in any way)

DL:  5x145, 4x175, 3x200, 2x230, 1x255, 1x260, 1x270, then 2x3 @ 230
*felt strong throughout - feel like the wt is where I need to be at right now.

Leg Curls - 4x20 @ 100#

Day 2:  1.17.13

BP:  5x85, 4x100, 3x115, 2x130, 1x140, 1x150, 1x160, 135xAMAP (got 15 reps!)
*felt really solid on bench today - busted the weight up smooth and strong

Incline - 5x10 @ 65#

Flat flye - 2x20 @ 20#
Pushdowns - 4x20 @ 20#
*assistance work felt strong and seems to fill the gaps in and sap my last bits of energy!

chins 5xAMAP (10,10,5,4,4 = 33 total reps) - stamina/endurance on this sucks!
rows 4x10 @ 50#
shrugs 4x20 @ 60#
curls 4x20 @ 20#
solid workout - I don't know if it's cuz there isn't a true "main lift" but this workout was less than what I was hoping overall for the 2nd week in a row.  might be the timing of it - end of the week / body/mind tired.  ready to attack phase 2!
Really need to take a good look at the weights I am using . . . especially with squats.  And this blog post that I read (click here) just makes me realize that I need to let my ego go and program smarter for better, bigger, sustainable gains.
Also, just got Jim Wendler's 5/3/1 book in the mail - jacked up to read it!  And, right there on page 8 in bold its says, "Train light"!

Thanks to Paul Carter and Jim Wendler - worth your time and effort to read and learn from . . . not only for lifting, but life.

Saturday, January 12, 2013

itslearning - Week 1

Well I made the plunge - itslearning learning management system (itslearning.com) - in all 4 of my Algebra I classes.

I have been spending the past 6+ months reading, researching and checking out flipclass teaching and teachers . . . and finally I took the leap!

I was really hesitant about making the leap.  I was worried about student apathy, lack of motivation, poor effort, poor comprehension & retention, etc. . . . but the opposite has occurred.

Students are collaborating, revisiting the video notes, asking lots of good questions, and overall have been motivated and consistent with their level of effort.  My stronger students are ripping through the material, and have the freedom to continue moving on . . . it's differentiated learning!

In one week, though, I have changed the layout, looking to streamline things and make each lesson more user-friendly.  And I think it helped a lot.  And I am finding myself continually tweaking and changing things daily.

Things I have learned:

1.  It's nice to have all the videos out there already made by teachers, but I have found that my students miss those "details" and special "explanations" that I use that help fill in gaps of understanding.  Moving ahead - I will make my own videos.  Will probably be a little rough at first but I think this will help the students a lot at the front end of the lessons.

2.  Your bottom 10% who struggle in class now - lack of effort, apathetic, low ability, behavior issue - they are still a "headache"!  Looking for an alternative option to use with these students . . . I have roughly 100 students in Algebra I and approx. 12 students who just haven't gotten on board.  Each has shown signs at times in the past of doing work, but it is a hard balance for me as I have so many students working and progressing and asking questions and doing great things that I find my time with the bottom 10% is even more annoying when I see the success of the other students.

3.  It is going to take time.  But, blended learning will work.  itslearning will work in my classroom.  Is this true for all classrooms?  I don't know.  But, I do know that the leap was well-worth it!

4.  Freedom for me!  I am able to create my material and post it on itslearning and then it's there.  I can edit as I need.  Whereas I always felt like I was creating new lessons and worksheets and activities every single day for my classes . . . I was burning out from all the planning.  Now, I can put the time in at the front (prior to the students seeing the material) and then allows me to be a teacher - giving feedback and direction!  Yes!

****On to week 2!

Special thanks to @math_johnson (Graham Johnson) for all his insight/input this past week - he was great answering all my questions about blended learning!

Tuesday, January 8, 2013

LRB 365 W2

Week 2 - time to keep crushing it!


Squat (ATG):  5x85, 4x100, 3x115, 2x130, 1x135, 1x150, 1x155

Pause Squat:  2x5 @ 120# (these were brutal! loved it!)

DL:  5x145, 4x175, 3x200, 2x230, 1x245, 1x255, 1x260 then 3x3 @ 225#

Leg curls (seated):  2x20 @ 100# (realized later I should have done 4 sets)

Really not worried about weight, but more about technique, full reps and really feeling the movement.  Today was a solid workout overall.


BP:  5x85, 4x100, 3x115, 2x120, 1x135, 1x145, 1x155, AMAPx120 (got 21!)

Incline:  5x10@65#

Flat flye:  2x20 @ 20#

Pushdown:  4x20@40#/30#

Felt solid throughout.  Really focusing on full range of motion and feeling each rep.


Chins:  5xAMAP - got 10, 8, 5, 4, 5 = 32 total

rows 4x10@60#/50#

shrugs 4x20@60#

curls 4x20@20#

Didn't have a great dinner the night before and I felt it today - sluggish.  Got through the workout.  Looking forward to week 3.

Saturday, January 5, 2013

LRB365 W1

LRB 365 Week One

Day 1

Squat:  85x5, 100x4, 115x3, 130x2, 135x1, 140x1, 150x1

Front Squat:  2x5 @ 110#

DL:  115x5, 145x4, 175x3, 200x2, 230x2, 245x1, 255x1 then 3x3 @ 200#

Leg Curls (seated):  4x20 @ 80, 90, 100, 100

Day 2

BP - 85x5, 100x4, 115x3, 120x2, 135x1, 140x1, 150x1, 120# x AMAP (got 20!)

Incline - 5x10 @ 65#

Pushdowns - 4x20 @ 60# then 15#x60+10#x40 = 100 total reps

Day 3

chins - 5x10,9,8,7,10 = 44 total

rows- 4x10 @ 60#

shrugs - 4x20 @ 60#

curls - 4x20 @ 25#

Overall - one word . . . AWESOME!  Loved the exercises, the challenge of the reps and volume, and really focused on technique throughout - now working on ATG squats so really hoping for my legs to get stronger!  Great start!  Time for eating, sleeping, recovery, before week 2.