Styles Develops Blog
Getting a grip on training

Priorities:
1. Mobility
2. Stability
3. Strength

Day 264 of 365 - Front Squat

Warm Up
Elliptical - 10 minutes at level 12, cool down to < 120bpm
Foam Roller, stretching and mobility with 12k kettlebell

Work
Front Squats to Box - 5 x BW, 3 x 120, 1x135; Fail x 154, 154, 154lbs

Notes
Out of energy. I could not clean 154 to attempt my front squat.

Time for deload week. Will have to cycle the squat weights back for my next cycle. I may also drop the box.

MORE >>
Posted by Scott Styles at 5/21/2012 8:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 263 of 365 - Yoga

Yoga this morning was relatively uneventful. I made it through the full side bridge series. I learned I have been cheating on my normal bridges. Doing them the "right" way is much harder. I am starting to get comfortable holding chatarunga. Small increments of progress all around - I am happy.

We'll see what I keep after taking the next week off. Yikes!

MORE >>
Posted by Scott Styles at 5/20/2012 5:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 262 of 365 - Bench Press
Bench Press - 5 x 45, 110; 3 x 115; 10 x 130lbs

I felt like doing nothing, so I did the bare minimum and called it a day. Time for whisky.

MORE >>
Posted by Scott Styles at 5/19/2012 5:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 261 of 365 - Deadlift

Warm Up
Elliptical - 10 minutes at level 12, cool down to < 125bpm
Foam Roller, stretching and mobility with 12k kettlebell

Work
Deadlifts - 5 x 132lbs; 3 x 198; 5 x 225; 3 x 255; 1 x 285lbs
Overhead Squats - 5 x BW, Hollow Bar, 45, 65, 75; 2 x 85; 1 x 88, 88lbs

Notes
Pulling 285 was not too bad, certainly much easier than the triple with 270 last week.

MORE >>
Posted by Scott Styles at 5/18/2012 8:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 260 of 365 - Yoga
Today's class did not go as well as Tuesday's. I was up a little too late last night and paid for it. On the bright side, it looks like I am getting to keep the side planks. I was able to do them unbraced again today.

The teacher did yoga along with the class today. It was great to see all the crazy stuff she is always asking us to do, actually done. There are some things she does that I would really like to have for myself. I think many of them are attainable within 6 months to a year.

There is, however, a grace she does all the movements with. I am not sure I'll ever be able to replicate that.

MORE >>
Posted by Scott Styles at 5/17/2012 9:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 258 of 365 - Yoga
Yoga went really well this evening. Attending class every 2 or 3 days makes a huge difference in how much flexibility I retain. Hopefully I keep at least some of it after returning to my normal schedule next week.

I still cannot do wheel during class. My arms are just too tired. I did manage to do side plank without bracing the foot of my top leg on the ground, which is a first for me in class.

Rest day tomorrow. Yoga again on Thursday.

MORE >>
Posted by Scott Styles at 5/15/2012 9:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 257 of 365 - Overhead Press

Warm Up
Elliptical - 10 minutes at level 12, cool down to < 115bpm
Foam Roller, stretching and mobility with 12k kettlebell

Work
Overhead Press - 5 x 45, 90; 3 x 105; 2 x 115lbs

Notes
Yesterday's yoga wore me out. I have another class tomorrow. Rather than beat up my stabilizing muscles, I opted to skip the accessory work.

MORE >>
Posted by Scott Styles at 5/14/2012 7:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 256 of 365 - Yoga

We had a substitute teacher today. She follows a different sequence than the normal instructor and is higher energy. The change in sequence was interesting, but I could do with less energy. I have a hard enough time calming down during the tough parts of class as it is.

A few hours after class, I gave wheel another shot at home. I was surprised by how far into the pose I can now get. This stuff is making changes happen.

Work is going to mess up my class schedule next week, so I'll be going Tu, Th and Sun this coming week. Sunday's class ought to be really fun!

MORE >>
Posted by Scott Styles at 5/13/2012 7:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 255 of 365 - Front Squats

Warm Up
Elliptical - 10 minutes at level 12, cool down to < 125bpm
Foam Roller, stretching and mobility with 12k kettlebell

Work
Front Squats to Box - 5 x BW, 3 x 110, 125; 2 x 140lbs
Axle Deadlifts (35lb plates / band for form) - 5 x 7 x 163lbs

Notes
This one went how I expected.

Got groceries this morning. Food buget is on track.

MORE >>
Posted by Scott Styles at 5/12/2012 1:00 PM | View Comments (0) | Add Comment | Trackbacks (0)
Day 254 of 365 - Bench Press

Warm Up
Elliptical - 10 minutes at level 12, cool down to < 120bpm
Foam Roller, Stretching and Mobility with 12k kettlebell

Work
Bench Press - 5 x 45; 3 x 95, 110; 10 x 125lbs
Bent One Arm Rows - 3 x 6/6 x 28k
KB Clean and Press - 6 x 16k's, 20k's;

Notes
Short on sleep today. I got my reps in but that's about it.

MORE >>
Posted by Scott Styles at 5/11/2012 8:00 PM | View Comments (0) | Add Comment | Trackbacks (0)