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.