020310
Wednesday, February 3, 2010 at 6:28PM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Strength:
Deadlift
5-5-5
Press
5-5-5
Continue with the warm-up progression outlined last week. You should be striving to increase your deadlift 10-20 pounds each week and your press 2.5-5 pounds each week. If last week the load was real difficult or you failed to complete all of the reps then you should stay at the same weight. If you are not progressing or if you are regularly missing the goals then it is time to reevaluate your nutrition. You may not be eating enough protein or overall calories. Eat enough to support your strength gains!
Post efforts to comments.
Reader Comments (28)
WOOHOO Goin heavy!
WOOHOO EATIN BIG!
WOOHOO
Elbows up, Beefcake!
Making progress on increasing 3x5's up solid from last week. On DL did 295# and Press did 100#. Just gotta keep on working on boosting my diet to continue to build out of pencil neck class.
WOOOOOHOOOOO
hopeing to hit up the 5 or 6 pm class, maybe do a fun metcon after to get the heart rate up...anyone care to join?? Im open to doing just about anything :)
So, Jim confused the stuffing out of me with his mixing of kilos and lbs on the bar; did the first set at about 224#, which was not repeatable, so dropped to 214# for the last two. Presses at 70#. Nice stretching with Megan at the end, welcome!
Hollywood: my email is mcgee (dot) james @ gmail
hit me up or else ill see you at another workout, in the meantime ill be EATING
4 X 500 rows with 1 min rest?
Sorry. 6pm class. 4 X 500 row after class.
Erica, count me in! i can make the 5pm, does that work for you? i'll start brainstorming metcons
Heavy weight this morning on the trap bar for my deadlifts-- 3 x 5 @ 230...Woo hoo!!
Presses also felt MUCH better this time than last. 3 x 5 @70 lbs.
Welcome Meghan and Matt!
erica, i'd love to play with you and hannah! i'll try to be in for the 5
sweet, 5pm class it is, sorry Austin! (rowing doesnt sound like much fun either lol). Maybe we can do something with minimal equipment so we dont run too much into the 6pm class...feel like we havent done wall balls in a while...maybe pair that with one or two other exercises and do a few rounds?? or even something quick like a tabata wallball/burpee could be brutal...
Who wants to sign up for next year's Tough Guy Challenge?
http://www.boston.com/bigpicture/2010/02/tough_guy_challenge_2010.html
Mike G, nice CFBer in the wild sighting today! Totally caught me off guard! Is that your car with CFB bumper sticker? I've been wondering who it belongs to.
Hi Renee - Small world, huh? My office is right around the corner. That's not my car, so the mystery continues!
Mike G...That looks hilarious! I love the people in costumes!!!!
Mike, that race looks sweet! Sign me up! That actually reminds me of a race called Muddy Buddy which a friend told me about. Not coming to Boston this year though:
http://muddy-buddy.competitor.com/
Renee and Hannah (and anyone else who would like to join us after the 5pm class), what do you think about doing something like 3 rounds of (15 wallballs, then down and back lunges with the ball overhead) would be short and quick but (hopefully) help move some of the muscles we are using for the DL and presses today and uses minimal equipment/space...