Recon Ron stuff yesterday and today. Also, today did

Deadlift 1 x 5+ @ 235 (4 reps)

Then

Tabata Row (51 calories)
Rest 1 minute
Tabata Double Unders (didn't count)

Then several hours later

Bench @ 107.5 (5-4-4)

I guess it's reset time all round!

First day with the belt. I liked it, but think the newness of it drew my attention away from some of the typical cues I work on when I lift. Alas, I did

Press

2 x 5 @ 80, 1 x 5+ @ 80 (9 reps)

Which was eh. I then managed 5, 4, and 2 reps at 170 for the squat. Nearly had that 5th rep up in the second set, and I think I allowed the failure to mess with my mind on the last set. Will reset to 150 and work my way back up.

Frequency method stuff this week is 6 sets of 3 pullups and 4 sets of 20 pushups. Will start working on burpees again soon, d'oh!

Friday was frequency method pushups and pullups (5 sets of 18 and 3, respectively). Saturday was frequency method pullups and then

Bench

2 x 5 @ 107.5, 1 x 5+ @ 107.5 (7 reps)

Squat

2 x 5 @ 165, 1 x 5+ @ 165 (6 reps)

Given that I hadn't squatted in 10 days and 165 was my last weight before I last reset, this was pretty awesome.

Deadlifted today: workset was at 230, and I got a solid 6 reps before deciding that any more might be trouble for my back. I then did the PCF metcon, which was

4 rounds

3 power cleans (105 lb, which felt pretty dang light after those deadlifts)
6 burpees
9 pullups (I did 5 deadhangs during the first round and switched to 9 kipping thereafter)
1 minute

8:25

Only pushup frequency method work today given the kips I did today.

Back hasn't felt the best, and motivation has been low lately. Did Press at 90 today, and only got 4-4-3 in my sets, so I'll probably just reset. Started to warmup for squats, and back wasn't feeling it, so I called it a day before I really got started. Have been doing my frequency method stuff, though.

Back's felt pretty rough the past few days, argh. On a related note, I ordered a lifting belt. Today Alex and I completed the Tactical Strength Challenge, which is max 1 rep max deadlift, max deadhang pullups (1 set, each rep neck or chest had to touch bar), and AMRAP 1 pood KB swings in 5:00. I finished with 240 on the deadlift (slightly disappointing), 5 pullups, and 80 snatches. Not too bad. I then went to Fogo de Chao and set a probable lifetime PR for meat consumption in one sitting, so good day overall!

Recon Ron stuff plus

Deadlift

1 x 5+ @ 225 (8 reps)

Then

3 rounds

10 deadlifts (155 lb)
10 bastards

4:08, I think. Then later on

Bench

2 x 5 @ 105, 1 x 5+ 105 (6 reps)

A potent combination of 30+ hours in the car and poison ivy put all aspects of training on hold Thursday through Monday, but today I went back at it with Recon Ron pullups (4 sets of 3) and pushups (4 sets of 18) and

Press

2 x 5 @ 87.5, 1 x 5+ @ 87.5 (7 reps)

Squat

2 x 5 @ 160, 1 x 5+ @ 160 (10 reps, powered by Nelly)

Squats felt good, and legs didn't get too itchy during the workout, so all in all it was an excellent day!

Wednesday was Recon Ron and

Bench

2 x 5, 1 x 5+ @ 102.5 (8 reps)

Deadlift

1 x 5+ @ 220 (10 reps)

Then 6 hours in the car, which hurt more than the deadlift.

Today, just Recon Ron stuff and

Press

2 x 5 @ 85, 1 x 5+ @ 85 (9 reps)

Back Squat

2 x 5 @ 155, 1 x 5+ @ 155 (10 reps)

Thursday did Recon Ron stuff plus

Bench

2 x 5, 1 x 5+ @ 100 lbs (11 reps)

Deadlift

1 x 5+ @ 215 lbs (11 reps)

Good stuff. The last three days I've been playing frisbee dressed like an ewok at a tournament down in Fredericksburg, so no Recon Ron stuff or burpees (boo) but I did get a fair amount of running/sprinting in despite the costume and day drinking that went on. Looking forward to lifting tomorrow, and plan to redo this week of Recon Ron stuff and get back on the burpee horse as well as I can given I'll be travelling again Wednesday to Sunday.