tag:blogger.com,1999:blog-37915736025060823612012-02-13T08:41:53.046-08:00Jake's Workout BlogJ.P.noreply@blogger.comBlogger944125tag:blogger.com,1999:blog-3791573602506082361.post-17194457259041824372012-02-13T07:58:00.000-08:002012-02-13T08:41:53.060-08:002012-02-13T08:41:53.060-08:00Squat m2 w3
<p><a href="http://feedads.g.doubleclick.net/~a/EyYW__tfS_rS1Yrg2GSE-Nq8nhA/0/da"><img src="http://feedads.g.doubleclick.net/~a/EyYW__tfS_rS1Yrg2GSE-Nq8nhA/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/EyYW__tfS_rS1Yrg2GSE-Nq8nhA/1/da"><img src="http://feedads.g.doubleclick.net/~a/EyYW__tfS_rS1Yrg2GSE-Nq8nhA/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
Jump rope<br />
Squat 135x5, 185x5, 225x5, 255x3, 285x6 RPE 8<br />
DB inclines 50x12x2, 15<br />
DB Row 75x10x3<br />
HLR 2x5<br />
<br />
Not the best set, with hip rise and knee drift. Need to train flexibility.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-1719445725904182437?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/iLZSATwG1Nk" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/02/squat-m2-w3.htmltag:blogger.com,1999:blog-3791573602506082361.post-89522963561899436912012-02-09T08:11:00.000-08:002012-02-09T08:11:17.670-08:002012-02-09T08:11:17.670-08:00Sprints and neck
<p><a href="http://feedads.g.doubleclick.net/~a/htitXtQH7SASExPXYRQYKMh4SG8/0/da"><img src="http://feedads.g.doubleclick.net/~a/htitXtQH7SASExPXYRQYKMh4SG8/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/htitXtQH7SASExPXYRQYKMh4SG8/1/da"><img src="http://feedads.g.doubleclick.net/~a/htitXtQH7SASExPXYRQYKMh4SG8/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
Hill sprints x 8 - 18min or so<br />
Neck wrap 100 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-8952296356189943691?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/D8YJJsuHf9E" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/02/sprints-and-neck.htmltag:blogger.com,1999:blog-3791573602506082361.post-92080595616162932742012-02-08T08:21:00.001-08:002012-02-08T08:21:51.158-08:002012-02-08T08:21:51.158-08:00Bench m2 w2
<p><a href="http://feedads.g.doubleclick.net/~a/hzlj2EUMu0Wxz6mR9qQ0rf70JjQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/hzlj2EUMu0Wxz6mR9qQ0rf70JjQ/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/hzlj2EUMu0Wxz6mR9qQ0rf70JjQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/hzlj2EUMu0Wxz6mR9qQ0rf70JjQ/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 135x8, 155x8, 185x8<br />
Bench 95x5, 115x5, 135x3 155x3, 185x3, 205x8 @ RPE 8<br />
Pull-up assist machine 3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-9208059561616293274?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/fYPRegYw48M" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/02/bench-m2-w2.htmltag:blogger.com,1999:blog-3791573602506082361.post-16653694377811909322012-02-06T08:09:00.000-08:002012-02-06T08:10:41.421-08:002012-02-06T08:10:41.421-08:00Squat m2 w2
<p><a href="http://feedads.g.doubleclick.net/~a/DGPUIBzHN9I_X1e_Q0yfm2JS1pA/0/da"><img src="http://feedads.g.doubleclick.net/~a/DGPUIBzHN9I_X1e_Q0yfm2JS1pA/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/DGPUIBzHN9I_X1e_Q0yfm2JS1pA/1/da"><img src="http://feedads.g.doubleclick.net/~a/DGPUIBzHN9I_X1e_Q0yfm2JS1pA/1/di" border="0" ismap="true"></img></a></p>1.5 hour hike yesterday<br />
<br />
Maxwell daily<br />
Stretching<br />
Jump rope<br />
Curls and push-downs while waiting for a rack to open up<br />
Squat 135x5, 155x3, 185x3, 215x3, 245x3, 275x8 @ RPE 8 - Not the best set, a little knee drift again and hips rising a little fast. However, it was easy and the reps were quick.<br />
Side-bends 45x15x3<br />
DB Inclines 55x10x3 - couldn't find the other 50, fair weight though<br />
DB Row 85x10x3 - I'm going to back off the weight and do these with a little more purpose than yanking on the DB. I should really title these things Kroc rows.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-1665369437781190932?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/L4jBxVh8NEQ" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/02/squat-m2-w2.htmltag:blogger.com,1999:blog-3791573602506082361.post-42977895507696633752012-02-03T08:12:00.000-08:002012-02-03T08:13:28.541-08:002012-02-03T08:13:28.541-08:00Press/Dead m2 w1
<p><a href="http://feedads.g.doubleclick.net/~a/bHkeEwYydiikSpkmU4LkEq1Y6Kk/0/da"><img src="http://feedads.g.doubleclick.net/~a/bHkeEwYydiikSpkmU4LkEq1Y6Kk/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/bHkeEwYydiikSpkmU4LkEq1Y6Kk/1/da"><img src="http://feedads.g.doubleclick.net/~a/bHkeEwYydiikSpkmU4LkEq1Y6Kk/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 135x10, 155x8, 185x6<br />
Press 65x5, 95x5, 105x5, 115x5, 135x12 - last one was a little grindy - I thought I was going to stay away from that<br />
Deadlift 135x5, 175x5, 215x3, 225x5, 265x5, 295x13 - no prob RPE 8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-4297789550769663375?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/I6JKKvGkuOg" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/02/pressdead-m2-w1.htmltag:blogger.com,1999:blog-3791573602506082361.post-17609282683924478572012-02-01T08:07:00.000-08:002012-02-01T08:08:28.464-08:002012-02-01T08:08:28.464-08:00Bench m2 w1
<p><a href="http://feedads.g.doubleclick.net/~a/6zVyIU8esMUfP2zPpeDwVbwhge0/0/da"><img src="http://feedads.g.doubleclick.net/~a/6zVyIU8esMUfP2zPpeDwVbwhge0/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/6zVyIU8esMUfP2zPpeDwVbwhge0/1/da"><img src="http://feedads.g.doubleclick.net/~a/6zVyIU8esMUfP2zPpeDwVbwhge0/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 135x8, 155x8, 185x8<br />
Bench 95x5, 115x5, 135x3, 145x5, 165x5, 195x11 - PR with a couple reps to spare but, I shouldn't be pushing it this hard. Form was shit on a couple of these reps.<br />
Lat pull-downs 3x10<br />
Curls 3x10<br />
Calf raise 3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-1760928268392447857?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/M43X97xJpWg" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/02/bench-m2-w1.htmltag:blogger.com,1999:blog-3791573602506082361.post-52524338338036432122012-01-31T19:14:00.000-08:002012-01-31T19:14:42.527-08:002012-01-31T19:14:42.527-08:00Conditioning n shit
<p><a href="http://feedads.g.doubleclick.net/~a/toajYeQ-_KywQ54j1SusNEiAMrc/0/da"><img src="http://feedads.g.doubleclick.net/~a/toajYeQ-_KywQ54j1SusNEiAMrc/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/toajYeQ-_KywQ54j1SusNEiAMrc/1/da"><img src="http://feedads.g.doubleclick.net/~a/toajYeQ-_KywQ54j1SusNEiAMrc/1/di" border="0" ismap="true"></img></a></p>JM<br />
Stretching<br />
Neck wrap 100 reps or so<br />
Hill sprints x6<br />
Abwheel 3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-5252433833803643212?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/OrEV5NXmllY" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/conditioning-n-shit.htmltag:blogger.com,1999:blog-3791573602506082361.post-23101351063076735392012-01-30T09:24:00.000-08:002012-01-30T09:24:34.447-08:002012-01-30T09:24:34.447-08:00Squat m2 w1
<p><a href="http://feedads.g.doubleclick.net/~a/TbDA5Br1etAH57MQNvjjZKYUdxQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/TbDA5Br1etAH57MQNvjjZKYUdxQ/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/TbDA5Br1etAH57MQNvjjZKYUdxQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/TbDA5Br1etAH57MQNvjjZKYUdxQ/1/di" border="0" ismap="true"></img></a></p>A couple hikes over the weekend 1.5 hours, and 2 hours<br />
<br />
Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 135x5, 155x5, 185x3, 195x5, 225x5, 255x10 - knees coming in a little, tired and legs felt a little fatigued.<br />
DB inclines 45x15x3<br />
DB row 85x10x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-2310135106307673539?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/63jNz9zE8Zo" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/squat-m2-w1.htmltag:blogger.com,1999:blog-3791573602506082361.post-38765497072327405042012-01-27T08:17:00.000-08:002012-01-27T08:17:02.361-08:002012-01-27T08:17:02.361-08:00Press/Dead m1 w4
<p><a href="http://feedads.g.doubleclick.net/~a/6q4bk2B0Sico9J85bVPZ6gP-Ae4/0/da"><img src="http://feedads.g.doubleclick.net/~a/6q4bk2B0Sico9J85bVPZ6gP-Ae4/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/6q4bk2B0Sico9J85bVPZ6gP-Ae4/1/da"><img src="http://feedads.g.doubleclick.net/~a/6q4bk2B0Sico9J85bVPZ6gP-Ae4/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 115x5, 145x5, 175x5<br />
Press 65x5, 95x3, 115x3, 125x3<br />
Chins 3x3<br />
Deadlift 135x5, 175x5, 205x3, 225x3, 255x3, 285x3<br />
Side-bends 3x15<br />
Curls 3x8<br />
Calf raises 3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-3876549707232740504?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/lfxEsgrPLVs" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/pressdead-m1-w4.htmltag:blogger.com,1999:blog-3791573602506082361.post-81310946754786073562012-01-25T08:09:00.000-08:002012-01-25T08:09:16.357-08:002012-01-25T08:09:16.357-08:00Bench m1 w4
<p><a href="http://feedads.g.doubleclick.net/~a/xqpjyY-EcvUDhckSyR57aPza4kA/0/da"><img src="http://feedads.g.doubleclick.net/~a/xqpjyY-EcvUDhckSyR57aPza4kA/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/xqpjyY-EcvUDhckSyR57aPza4kA/1/da"><img src="http://feedads.g.doubleclick.net/~a/xqpjyY-EcvUDhckSyR57aPza4kA/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 10min<br />
SQ 115x5, 145X5, 175X5<br />
Bench 95x5, 115x5, 135x3, 165x3, 185x3<br />
Chins 5x3 between press sets<br />
Hill sprints x3<br />
<br />
Its about a 10min drive to the hill from the gym. Definitely doable if I'm on it in the morning.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-8131094675478607356?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/QObLOTNHxss" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/bench-m1-w4.htmltag:blogger.com,1999:blog-3791573602506082361.post-32098407150519085852012-01-23T07:43:00.000-08:002012-01-23T07:43:11.966-08:002012-01-23T07:43:11.966-08:00Squat m1 w4
<p><a href="http://feedads.g.doubleclick.net/~a/Wcl7nEPDcPbjySADEt8CWRgXX14/0/da"><img src="http://feedads.g.doubleclick.net/~a/Wcl7nEPDcPbjySADEt8CWRgXX14/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/Wcl7nEPDcPbjySADEt8CWRgXX14/1/da"><img src="http://feedads.g.doubleclick.net/~a/Wcl7nEPDcPbjySADEt8CWRgXX14/1/di" border="0" ismap="true"></img></a></p>Maxwell daily dozen<br />
Stretching<br />
C2 row 5min<br />
Squat 115x5, 145x5, 175x3, 195x3, 215x3, 245x3<br />
DB inclines 45x5x3<br />
DB row 85x5x3<br />
HLR 3x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-3209840715051908585?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/328V-JYOtIo" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/squat-m1-w4.htmltag:blogger.com,1999:blog-3791573602506082361.post-12952641061934477762012-01-20T09:30:00.000-08:002012-01-20T09:30:01.695-08:002012-01-20T09:30:01.695-08:00Press / Dead m1 w3
<p><a href="http://feedads.g.doubleclick.net/~a/eeZB-U-9sm8MFt2o4GPVTvTx7DE/0/da"><img src="http://feedads.g.doubleclick.net/~a/eeZB-U-9sm8MFt2o4GPVTvTx7DE/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/eeZB-U-9sm8MFt2o4GPVTvTx7DE/1/da"><img src="http://feedads.g.doubleclick.net/~a/eeZB-U-9sm8MFt2o4GPVTvTx7DE/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 115x10, 145x8, 175x8<br />
Press 65x5, 95x3, 115x5, 125x3, 145x7 - PR RPE 9<br />
Deadlift 135x5, 175x5, 205x3, 255x5, 285x3, 325x8 - easy RPE 8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-1295264106193447776?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/zUO5FCvoTRA" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/press-dead-m1-w3.htmltag:blogger.com,1999:blog-3791573602506082361.post-64338963498260346532012-01-19T11:00:00.001-08:002012-01-19T11:00:58.253-08:002012-01-19T11:00:58.253-08:00Sprints n neck
<p><a href="http://feedads.g.doubleclick.net/~a/M2mmJvYFUjxqdZsfi0cN-g2873g/0/da"><img src="http://feedads.g.doubleclick.net/~a/M2mmJvYFUjxqdZsfi0cN-g2873g/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/M2mmJvYFUjxqdZsfi0cN-g2873g/1/da"><img src="http://feedads.g.doubleclick.net/~a/M2mmJvYFUjxqdZsfi0cN-g2873g/1/di" border="0" ismap="true"></img></a></p>Maxwell daily dozen<br />
Upper body foam rolling and stretching<br />
Neck harness 100 reps<br />
5 hill sprints - new hill, its better<br />
<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-6433896349826034653?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/_LPp4nFhtUs" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/sprints-n-neck.htmltag:blogger.com,1999:blog-3791573602506082361.post-82155227109186705902012-01-18T08:00:00.000-08:002012-01-18T08:00:03.232-08:002012-01-18T08:00:03.232-08:00Bench m1 w3
<p><a href="http://feedads.g.doubleclick.net/~a/vgh-1HSYn8Bk4D0ZL1SVoDDDcrk/0/da"><img src="http://feedads.g.doubleclick.net/~a/vgh-1HSYn8Bk4D0ZL1SVoDDDcrk/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/vgh-1HSYn8Bk4D0ZL1SVoDDDcrk/1/da"><img src="http://feedads.g.doubleclick.net/~a/vgh-1HSYn8Bk4D0ZL1SVoDDDcrk/1/di" border="0" ismap="true"></img></a></p>Maxwell daily <div>
Stretching</div>
<div>
C2 row 5min </div>
<div>
Squat 115x10, 145x10, 175x10 </div>
<div>
Bench 95x5, 115x5, 135x3, 165x5, 185x3, 205x8 @ RPE 8 - on the easy side </div>
<div>
Chin-ups 3x7 </div>
<div>
Face pulls 3x12</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-8215522710918670590?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/OSpFSA6UxsA" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/bench-m1-w3.htmltag:blogger.com,1999:blog-3791573602506082361.post-91742870833659394102012-01-16T08:20:00.000-08:002012-01-16T08:20:47.665-08:002012-01-16T08:20:47.665-08:00Squat m1 w3
<p><a href="http://feedads.g.doubleclick.net/~a/nLQgWb8pI7QxJ6IZ9S0ZcIq1Y3s/0/da"><img src="http://feedads.g.doubleclick.net/~a/nLQgWb8pI7QxJ6IZ9S0ZcIq1Y3s/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/nLQgWb8pI7QxJ6IZ9S0ZcIq1Y3s/1/da"><img src="http://feedads.g.doubleclick.net/~a/nLQgWb8pI7QxJ6IZ9S0ZcIq1Y3s/1/di" border="0" ismap="true"></img></a></p>Maxwell daily<br />
Stretching<br />
C2 row 5min<br />
Squat 115x5, 145x5, 175x3, 215x5, 245x3, 275x7 @ RPE 8 - easy but knees were drifting a little bit<br />
Incline DB 45x12, 45x15x2<br />
DB Row 85x10x3-4?<br />
Calf raises 3x10-12<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-9174287083365939410?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/s1eL28Dys9Q" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/squat-m1-w3.htmltag:blogger.com,1999:blog-3791573602506082361.post-58419000948612016922012-01-13T07:55:00.000-08:002012-01-13T07:55:10.293-08:002012-01-13T07:55:10.293-08:00Press/Dead m1 w2
<p><a href="http://feedads.g.doubleclick.net/~a/24EF7CjasW51YpyR5Gm1LtfQOyE/0/da"><img src="http://feedads.g.doubleclick.net/~a/24EF7CjasW51YpyR5Gm1LtfQOyE/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/24EF7CjasW51YpyR5Gm1LtfQOyE/1/da"><img src="http://feedads.g.doubleclick.net/~a/24EF7CjasW51YpyR5Gm1LtfQOyE/1/di" border="0" ismap="true"></img></a></p>Maxwell daily dozen<br />
Stretching<br />
C2 row 5min<br />
Squat 115x8, 145x8, 175x8<br />
Press 65x5, 95x5, 105x3, 125x3, 135x11 @ RPE 9 - trying too hard here<br />
Chin/pull-ups in between 2x3, 2x4, 1x5<br />
Deadlift 135x5, 175x5, 205x3, 235x3, 275x3, 305x12 @ RPE 8 - grip related<br />
Curls 3x8<br />
Weighted sit-ups 3x8<br />
<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-5841900094861201692?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/1ZFwc1cjg4o" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/pressdead-m1-w2.htmltag:blogger.com,1999:blog-3791573602506082361.post-71477064391493333512012-01-12T08:25:00.001-08:002012-01-12T08:25:20.588-08:002012-01-12T08:25:20.588-08:00Stuff
<p><a href="http://feedads.g.doubleclick.net/~a/Fkxh3eptXeKB6ZivWvkaupHzhQ4/0/da"><img src="http://feedads.g.doubleclick.net/~a/Fkxh3eptXeKB6ZivWvkaupHzhQ4/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/Fkxh3eptXeKB6ZivWvkaupHzhQ4/1/da"><img src="http://feedads.g.doubleclick.net/~a/Fkxh3eptXeKB6ZivWvkaupHzhQ4/1/di" border="0" ismap="true"></img></a></p>Maxwell daily dozen<br />
Neck harness 100 reps<br />
30min walk<br />
Some stretching<br />
Calves are sore as hell<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-7147706439149333351?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/kt5tYBPYhUw" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/stuff.htmltag:blogger.com,1999:blog-3791573602506082361.post-18592563253863478862012-01-11T08:13:00.000-08:002012-01-11T08:13:39.014-08:002012-01-11T08:13:39.014-08:00Bench m1 w2
<p><a href="http://feedads.g.doubleclick.net/~a/iYDd2KLae58Q1XR18aKlYmkL91w/0/da"><img src="http://feedads.g.doubleclick.net/~a/iYDd2KLae58Q1XR18aKlYmkL91w/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/iYDd2KLae58Q1XR18aKlYmkL91w/1/da"><img src="http://feedads.g.doubleclick.net/~a/iYDd2KLae58Q1XR18aKlYmkL91w/1/di" border="0" ismap="true"></img></a></p>Maxwell daily dozen<br />
Foam roll calves<br />
Stretching<br />
C2 Row 10min - needed some extra wake up time<br />
Squat 115x6, 145x8, 175x10<br />
Bench 95x5, 115x5, 135x3, 155x3, 175x3, 195x10 - PR no prob<br />
Pull-ups 3x6<br />
Leg curls 3x10-12<br />
Face pulls 3x10-15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-1859256325386347886?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/S4tjxPHf-Ss" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/bench-m1-w2.htmltag:blogger.com,1999:blog-3791573602506082361.post-70306256666563523672012-01-10T08:18:00.000-08:002012-01-10T08:18:41.626-08:002012-01-10T08:18:41.626-08:00Conditioning?
<p><a href="http://feedads.g.doubleclick.net/~a/oYuwkD__nEPGUN3HhWmofSJNplM/0/da"><img src="http://feedads.g.doubleclick.net/~a/oYuwkD__nEPGUN3HhWmofSJNplM/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/oYuwkD__nEPGUN3HhWmofSJNplM/1/da"><img src="http://feedads.g.doubleclick.net/~a/oYuwkD__nEPGUN3HhWmofSJNplM/1/di" border="0" ismap="true"></img></a></p>Maxwell Daily Dozen<br />
Foam rolling<br />
Stretching<br />
Expeditionary hill sprint workout - found a hill and ran it 5 times, damn I'm out of shape.<br />
Neck wrap 100 reps forward/left/right<br />
Been really slacking on specific mobility work from mwod's and need to get back in to it during tv time in the evenings.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-7030625666656352367?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/NfhYUnyum30" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/conditioning.htmltag:blogger.com,1999:blog-3791573602506082361.post-76879975061550795982012-01-09T07:40:00.000-08:002012-01-09T07:40:40.293-08:002012-01-09T07:40:40.293-08:00Squat m1 w2
<p><a href="http://feedads.g.doubleclick.net/~a/d6HwSFg04krnswiWIDn0ouIDblY/0/da"><img src="http://feedads.g.doubleclick.net/~a/d6HwSFg04krnswiWIDn0ouIDblY/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/d6HwSFg04krnswiWIDn0ouIDblY/1/da"><img src="http://feedads.g.doubleclick.net/~a/d6HwSFg04krnswiWIDn0ouIDblY/1/di" border="0" ismap="true"></img></a></p>Maxwell Daily Dozen<br />
Stretching<br />
C2 row 5min<br />
Squat 115x5, 145x5, 175x3, 205x3, 235x3, 265x8 @ RPE 8<br />
DB inclines 40x15x3 - good weight for this range<br />
Pull-ups 3,4,4 between sets<br />
DB row 80x10x3 - go to 85<br />
HLR 2x5<br />
Decline sit-ups 1x20<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-7687997506155079598?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/LYvX3gVNaFo" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/squat-m1-w2.htmltag:blogger.com,1999:blog-3791573602506082361.post-10037213150415768192012-01-07T11:01:00.000-08:002012-01-07T11:03:39.651-08:002012-01-07T11:03:39.651-08:00Press/Dead m1 w1
<p><a href="http://feedads.g.doubleclick.net/~a/K4qXv2LCGYd0JLD_W1mZJ6j6hCE/0/da"><img src="http://feedads.g.doubleclick.net/~a/K4qXv2LCGYd0JLD_W1mZJ6j6hCE/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/K4qXv2LCGYd0JLD_W1mZJ6j6hCE/1/da"><img src="http://feedads.g.doubleclick.net/~a/K4qXv2LCGYd0JLD_W1mZJ6j6hCE/1/di" border="0" ismap="true"></img></a></p>JM<br />
Stretching<br />
C2 row 10min<br />
Squat 115x10, 145x8, 175x6<br />
Press 65x5, 95x5, 115x5, 125x12<br />
Chin/pull-ups 3x3-4 between sets<br />
Deadlift 135x5, 175x5, 205x3, 225x5, 255x5, 285x12<br />
Side-bends 45x12x3<br />
Curls 3x10<br />
Calf raise 3x15<br />
<br />
Everything was easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-1003721315041576819?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/Ad3_dT6IdVQ" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/pressdead-m1-w1.htmltag:blogger.com,1999:blog-3791573602506082361.post-8229730259203488762012-01-04T09:50:00.000-08:002012-01-04T09:50:25.842-08:002012-01-04T09:50:25.842-08:00Bench m1 w1
<p><a href="http://feedads.g.doubleclick.net/~a/qdzHDv7MidY7tyn0-NXZ-mqG6is/0/da"><img src="http://feedads.g.doubleclick.net/~a/qdzHDv7MidY7tyn0-NXZ-mqG6is/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/qdzHDv7MidY7tyn0-NXZ-mqG6is/1/da"><img src="http://feedads.g.doubleclick.net/~a/qdzHDv7MidY7tyn0-NXZ-mqG6is/1/di" border="0" ismap="true"></img></a></p>JM<br />
Some stretching<br />
C2 row 5min<br />
Squat 115x8, 145x8, 175x8<br />
Bench 95x5, 115x5, 135x3, 145x5, 165x5, 185x11 - PR<br />
Neutral grip chins 9,5,5 - go for 3x6 next time<br />
Started to do some leg curls but the seated machine sucks too much. The regular machine was occupied by some slut.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-822973025920348876?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/EWHVN25hltk" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/bench-m1-w1.htmltag:blogger.com,1999:blog-3791573602506082361.post-48432515359997716962012-01-03T07:31:00.000-08:002012-01-03T07:31:27.729-08:002012-01-03T07:31:27.729-08:00Sprints n abs
<p><a href="http://feedads.g.doubleclick.net/~a/N2ygSvcIbrCTmLmtNsALFvTsqXY/0/da"><img src="http://feedads.g.doubleclick.net/~a/N2ygSvcIbrCTmLmtNsALFvTsqXY/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/N2ygSvcIbrCTmLmtNsALFvTsqXY/1/da"><img src="http://feedads.g.doubleclick.net/~a/N2ygSvcIbrCTmLmtNsALFvTsqXY/1/di" border="0" ismap="true"></img></a></p>Maxwell Daily<br />
Stretching<br />
50m sprints x10<br />
Kneeling ab wheel 3x15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-4843251535999771696?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/lE-x059i5AM" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/sprints-n-abs.htmltag:blogger.com,1999:blog-3791573602506082361.post-79898158351881071372012-01-02T13:31:00.000-08:002012-01-02T13:31:39.117-08:002012-01-02T13:31:39.117-08:00Squat m1 w1
<p><a href="http://feedads.g.doubleclick.net/~a/FLIb37avYDS_hqk-yHorhPMuNH0/0/da"><img src="http://feedads.g.doubleclick.net/~a/FLIb37avYDS_hqk-yHorhPMuNH0/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/FLIb37avYDS_hqk-yHorhPMuNH0/1/da"><img src="http://feedads.g.doubleclick.net/~a/FLIb37avYDS_hqk-yHorhPMuNH0/1/di" border="0" ismap="true"></img></a></p>5min stationary bike<br />
Squat 115x5, 145x5, 175x3, 195x5, 215x5, 245x10 PR, easy<br />
DB inclines 35x12,15,20 - too easy<br />
Chin/pull-ups 3,4,5 between presses<br />
DB Rows 75x10x3 easy<br />
Calf raises 3x10-15<br />
<br />
In and out in about 30min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-7989815835188107137?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/whwbhIMkY90" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2012/01/squat-m1-w1.htmltag:blogger.com,1999:blog-3791573602506082361.post-2622502412296065442011-12-30T07:51:00.000-08:002011-12-30T07:51:14.276-08:002011-12-30T07:51:14.276-08:00Finding weight
<p><a href="http://feedads.g.doubleclick.net/~a/KFS0zhZLMnoHh8owniMWUv9G0xE/0/da"><img src="http://feedads.g.doubleclick.net/~a/KFS0zhZLMnoHh8owniMWUv9G0xE/0/di" border="0" ismap="true"></img></a><br/>
<a href="http://feedads.g.doubleclick.net/~a/KFS0zhZLMnoHh8owniMWUv9G0xE/1/da"><img src="http://feedads.g.doubleclick.net/~a/KFS0zhZLMnoHh8owniMWUv9G0xE/1/di" border="0" ismap="true"></img></a></p>JM<br />
C2 Row 5min<br />
Inclines 95x5, 115x3, 135x3, 155x3, 165x3, 175x3 - Never had access to an incline on a regular basis so these felt weird. Right shoulder was angry with my pinkies on the ring, but everything felt OK with a medium grip (for me, a thumb's distance in from the smooth). 165 feels like a good starting point.<br />
Chin/pull-ups 5x3<br />
Front squats 135x3, 155x3, 185x3, 205x3 - Everything power cleaned in to position. Just like in the past these come up easy, but keeping the bar racked on my shoulders without putting a shit load of pressure on my wrists is the hardest part. I'll be working on wrist and triceps flexibility to help while practicing this lift.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3791573602506082361-262250241229606544?l=jwob.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/JakesWorkoutBlog/~4/rG07Re4J7Ic" height="1" width="1"/>J.P.noreply@blogger.com0http://jwob.blogspot.com/2011/12/finding-weight.html