moving on with the 5X5 program - 1/15/10

squat: 5 x 135, 5 x 155, 5 x 185, 5 x 185, 5 x 185
military press: 5 x 115, 5 x 115, 5 x 115, 5 x 115, 5 x 115
power clean: 5 x 115, 5 x 115, 5 x 115, 5 x 115, 5 x 115

5X10 pushups
5X10 dips
at the gym

5x5 by Bill Starr, Old School for Strength Gain

Bill Starr raises a power clean...


heavy day:
squat: 5 x 135, 5 x 185, 5 x 185, 5 x 185, 5 x 185
bench press: 5 x 135, 5 x 135, 5 x 155, 5 x 155, 5 x 155
power clean: 5 x 95, 5 x 105, 5 x 105, 5 x 115, 5 x 115

borrowed this old reliable information from
stronglifts.com

Be Strong and Courageous!!

Quickie Strength Gainer

Load 100# barbell and Go!

front squat: 5x5
hang cleans: 5x5
shldr press: 5x5

lunges 50
pushups 2x25

Be Strong and Courageous!!

Dumbbell 5X5 Strength Gainer B.

With one 55# Dumbbell perform the following....

squat: 5RH/5LH reps X5 Sets
hang clean: 5RH/5LH reps X5 Sets
push press: 5RH/5LH reps X5 Sets

pushups 5x20

Dumbbell 5X5 Strength Gainer A.

With a pair of 55# Dumbbells perform the following....

squat: 5x10
hang clean: 5x5
push press: 5x5

pushups 5x20

THANKSGIVING, AGAIN!!

I am thankful for:
God for giving me life and redemption
My wife, the worlds greatest undiscovered cook and homemaker
Our planned vacation at Edisto Island, SC this Thanksgiving
Our home, and all our stuff
Our children, they're the best, and grandchildren,
My 94 yo mother-in-law, and all the family
The wonderful congregation where I worship
My great job and great friends at In2Fitness Gym, Body by Design
The wonderful client base at In2Fitness.
Each of my Personal Fitness Training Clients. They are all special.
Our dog, MiMi, 12 pounds of love and joy
The USA, where we have the right to select responsible leadership
Every rugby player I ever met
Every strength coach I ever met
60 lb dumbbells on the carport
Hot tea and a steak

Be Ye Thankful!!

Quarter Gone Bad

Quarter Gone Bad - modified from http://crossfitfootball.com/

Five rounds for total reps of:

95 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Sandbag on back push-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Count your reps and post them.
Thanks to CrossFit Football.

Be Strong and Courageous !!