Another week of pushing myself and getting better is in the books. Day to day and year after year, my goal is to get better… to improve. I don’t get into the business of comparing myself to others. Never have, never will.
I’ve seen that game up close and personal with people I’ve worked for in the past, it’s deflating and simply a waste of time, among other things.
I prepared and competed in the Tulsa Community College “Most Fit Competition.” The results should be posted soon but I am pleased with the numbers I achieved compared to my numbers from last year’s MFF.
My 2014 numbers: bike- 1.65 miles in 5 minutes, sit and reach: 18.25 in, sit-ups (1 minute) – 30, rows (500 meter)- 2:02 and bench- 18.
My 2015 numbers: bike- 1.45, sit & reach- 18.75, sit-ups- 36, rows (500 meter)- 1:22 and bench press: 21 reps.
I beat last years numbers overall and I was no where near being fresh and rested. A testament to my recovery and training at DSD. I’m one year older but faster, stronger and a bit more flexible.
Also, I went through the circuit twice. Matched all my numbers except for rows and bench- 1:26 and 20 reps. Not much of a drop off.
Highlights of the Week
Monday started with speed squats: 255Ib or so, pause squats: 230Ib*3*4 (no belt). Followed by face pulls: 4*10.
C1) DB Split Squat x5*50/60s C2) BB RDL- 185Ib*6 C3) Pullups- x5*BW*25Ib chain but I felt strange on my right side back/lat area so I laid off after that.
We finished with prowler shuttles. Rough.
Started with Bench, worked up to 205Ib*doubles. Then we did 5*10*135Ib which was brutal. The finisher was sprints.
- KB squat to Press x10
- KB row x8ea
- MB Russ. Twist x10ea
- MB situp x8
- MB Toe touch x20
- Leg Raise x20
On deadlifts, my working sets with 320Ib*4-8*3. Followed by B1) front squats which I pushed a bit more; 185Ib*5*4. B2) KB Swings: I used the 80Ib plus new KB DSD just got in, 4*5-10
C1) Sledgehammer x10 ea arm (various weights)
C2) Hanging leg raises x10
C3) I did battle ropes x30 slams
D) Run the rack shrugs and DB curls. Crazy finisher. Super pumped.