Alright, well I've been offline for quite a while. Hopefully I'll go continue being up.

03/13/10 - 03/16/10
Nothing.

03/17/10
1x6 Squat 135 lbs
1x6 squat 155 lbs
1x6 squat 175 lbs
1x5 squat 205 lbs
1x2 squat 225 lbs
1x1 squat 225 lbs
1x6 lunges 60 lbs
1x6 lunges 80 lbs
1x6 lunges 100 lbs

03/18/10
Tried going and lifting again today. My membership was expired though so I couldn't.
Nothing

03/19/10 - 03/21/10
Nothing

03/11/10

Hard day today.
1x1 Bench 135 lbs
Would have gotten 2 reps if my idiot spotter hadn't touched the bar in the middle of the 2nd rep. I hate spotters.
2x0 squat 300 lbs
Went for a 300 1RM that I've been wanting. Went down nice and slow, got parallel, then dropped like a rock. I'll try it again the 27th at the PL meet.
1x200m 80% speed
1x200m 90% speed
9x200m 100% speed
All with 1:30 rest in between.


03/12/10

Rest.

Congratulations on the new PRs Spencer!

03/10/10

2x6 Bench 95 lbs
1x4 Bench 115 lbs
1x1 Bench 125 lbs

Going to redo bench tomorrow. I also have a crazy plan in the works.

03/03/10

Squat Max
2x8 Squat 135 lbs
1x6 Squat 185 lbs
1x8 Squat 225 lbs - 1RM at 289 lbs

800m warmup
15 minute timed VO2 max test
800m cooldown

03/08/10

Clean max-out
2x5 Hang-clean 95 lbs
1x3 Hang-clean 115 lbs
1x4 Hang-clean 135 lbs
Max - 153 lbs

Intervals - 1 min. jog, 30-45 sec. sprint
20 minute LSD

03/07/10

Rest day. Tomorrow starts max-out week.

03/06/10

Rest day. YAY! Sleeping and eating. Two of my favorite things.

Do you mean a planche or an elbow lever?
A planche is a skill that few people ever accomplish and only accomplish through very hard work and time. An elbow lever is an easy skill to learn that takes a relatively low amount of time and strength to accomplish. A one-armed planche is a very impressive skill that very few people have enough commitment and strength to accomplish. A one-armed elbow lever takes more balance than strength and can also be learned fairly quickly. I am working on a one-armed elbow lever myself.

beastskills.com has pictures of one-arm elbow levers as well as full planches.

03/05/10

Vertical - 28 inches
Weigh-ins - 142.9 lbs


40m - 5.18 sec
Broad Jump - 7'8"
16 lb med ball throw - 17'
400m - 69 sec

834,052 + 10,740

844,792

03/04/10

2x10 Overhead squat 45 lbs
2x10 Squat 135 lbs
2x8 Squat 185 lbs
2x10 Incline bench 65 lbs
2x8 Incline bench 85 lbs
2x8 Flat bench 95 lbs

800m Warmup
1600m at 3200 pace
800m at 1600 pace
800m Cooldown

03/02/10

Pullups, crunches, pushups, box jumps each for a minute.
2x10 1-legged leg curl 60 lbs
2x10 lat pull 90 lbs
2x10 Overhead side lunge 45 lbs
2x10 Med ball burpees 16 lbs
2x5 hang snatch 65 lbs
2x10 med ball assisted 1 arm pushups


03/03/10
40m run 2.81 seconds
300m shuttlerun 63 seconds

6 mile LSD

03/01/10

3x6 Hang-clean 95 lbs
3x5 Hang-clean 135 lbs
2x10 hyper 50 lbs
2x10 lat pull 90 lbs
2x10 dips

3 mile CT

02/27/10

Rest Day. Yay


02/28/10

Rest

Ok, thanks guys.

02/26/10

Thinking of entering a PL meet for the experience. It's around March 29th or something like that and FREE! Should be a lot of fun if I can do it.

Metabolic
14 minute run
2x10 Plate SLD 45 lbs
2x10 Plate raises 45 lbs
2x10 DB step ups 15 lb DBs
2x10 dips
2x10 tricep extension 25 lbs
2x10 curl 30 lbs
2x10 lat pull 90 lbs
2x10 hyper
2x10 1-legged leg curl 45 lbs
2x1- Overhead squat 45 lbs

6 mile run
6 hill sprints
Ultimate frisbee. My team was decimated. Something like 2-6.

Always?

There was a guy on the CC team this year weighing about 160-180 and he ran a 17:30 5k his first year doing CC. He looked more like a bodybuilder than a runner.

02/25/10

I felt like God this morning.

1x10 Overhead squat 45 lbs
2x8 Squat 135 lbs
2x6 Squat 205 lbs
1x6 Squat 225 lbs (hence the reason I felt like God)
3x8 Bench 95 lbs
3x6 Bench 115 lbs


5 mile CT
6x100m accelerations
Cross Country Max-out Comp.
Really wasn't a competition. The guys that lift normally were gone today except one who was sore today.
1x4 Bench 115 lbs
1x3 Squat 225 lbs
1x5 Hang-clean 135 lbs
I came in first. Including the coach.

Hey Spencer, I'm not quite sure you understood. I'm doing heavy lifting in addition to the running so I am doing exercise beneficial to hypertrophy as well as running.

Chris said that even though that was true, the running limits hypertrophy.