Wed, 08212013

Sleep Might Prior: 1:15 ish - 8:30a

Morning weight:

Programming:

Rest Day , but will mobilize possibly practice some technique stuff and added core. 

Nutrition: 

9a : eggs + strawberries + OJ w/ blonyx

Snack :11a. Black coffee w/ SFH endurance coconut 

Lunch: 1:30p - chipotle.  Double steak + rice + got sauce 

Snack. : 5p. Tuna w mayo  pickles and cashews and apple 

Dinner. 7:45p. Ground grasses need peppers small amount of cheese shavings and salsa + FFF pack 

Snack 10:30p. Some ice cream + PB + shot of pro strength.  (Small amount of ice cream). :-)

Wed , 080713

Rest / Recovery Day

Ended up lifting at WLW

Clean & Jerk

133-155-176-180-208-220-242-264-276-286 (fail on jerk) here.  

Then jumped to 140kg (308) for clean PR. 0 for 2. 

080713 C&J Fail from Brandon Petersen on Vimeo.

Then some HS holds and L-Sit to HS work on pbars. 

080713 HS hold pbar from Brandon Petersen on Vimeo.

Wed , 07312013

Rest Day

Did 2500m light light Row. 35 unbroken pull-ups. Stretched a bit etc. 

Ready for tomorrow. 

Shoulder, in rough shape. 

Sunday, 07072013

BayState Games all day. Coached.  

4 people competed. 2 golds, 1 silver and bob took top ten out of 30 lifters in a stacked 85kg class. 

Great day. 

Kellie and TJ start lowering volume for nationals this week. 

Heading to CFM for Thursday; looking forward to that. 

For today not great, but quantity was there. Cheats at dinner.  Back on track tomorrow.  

Wed, 07032013

Sleep night prior : 1a - 9a 

Body:  back right but ok. Shoulder shitty, alway from dips though. 

Programming: 

Rest Day

Nutrition:

Breakfast: eggs + bacon + strawberries + OJ 

Lunch:  tuna on wrap provolone + pickles + chips 

Snack: builder bar + coffee

Dinner: steak tip salad 

Dinner : 10p.  2 grasses burgers. Some salad with cut up cheese 

Wed, 06192013

Sleep night prior: 1:30a-8:30a

Programming: rest day

***needed badly 

Nutrition: 

Breakfast: eggs + strawberries +bacon + OJ + 3/4 builder bar 

Snack: builder bar 

Lunch: chipotle. White rice bowl. Double steak with hot sauce and lettuce 

Snack: Tutti Frutti  :-)

Dinner: tuna on wheat wrap + provolone & pickles.  + dirty salt and vinegar chips 

Sunday, 06162013

Sleep night prior :  2a - 7a

Body: shoulder (left) not great 

Programming: Rest Day

8a. Hand Balancing + Shoulder Mobility/Strengthening + Holds

Nutrition:

Breakfast: Pure Strength + Sfh fish oil 

Pre workout: bcaa's + Cytoblast + HMB 

Post wod / breakfast:  builder bar + egg/back. Sandwich on English 

Lunch :  chipotle bowl. Rice + double steak 

Dinner: lasagna + bread & coffee.  Finally saw dad & grandma.  Been long time, had to make eating easy. 

Dinner @9p.   Tuna wraps at home + some chips and salsa 

Wed, 06122013

Sleep night prior: 2:30a - 8a

Programming :

Rest Day

Nutrition: 

Breakfast:  eggs + bacon + orange juice + beta alanine + HMB

Snack. Cliff bar 

Lunch: tuna wrap on wheat. Provolone + pickles. + dirty chips 

(Then long gap and only coffee)

Dinner : 10p.  Chilis: turkey sandwich with mash and some chips and salsa 

***terrible day , nutrition wise. After breakfast was out and on road. At route 1 for meeting, then forever to get back ate lunch. Between lunch and now. Was non stop. One to ones, classes and weightlifting wed. Bad excuse. Need to dial this in. 

Wed , 06052013

Sleep night prior: 1:30-8

Programming: 

Rest Day 

1:30p - 230 Jiu Jitsu

^pinched nerve in neck. Hoping can stretch and work out muscles tonight for tomorrow. 

Pm

Nutrition:

930a - coffee w/ Creatine & beta alanine 

1130- pro strength 

12:30 - bcaa's + Cytoblast + Creatine + beta alanine 

Post Jiu Jitsu - Gatorade 

Lunch : 3p - chipotle. Double steak bowl with white rice , hot sauce 

Dinner : 7:30p - tuna wrap, cheese and pickles. 

Sunday, 06022013

Feeling: sore!  Upper back, more one side. Shoulders still rough. Biceps even. Prob from the cleans other day. With my armbend, going to feel it after that. 

Sleep (night prior): 12:30-3:30 then 4:30-9a

Programming: 

Rest Day

Light Row at home + rolling out and stretch for a bit. 

Nutrition:

3:45a - cranberry juice with Creatine and beta alanine 

Snack / breakfast : cliff builder bar - 11a 

Lunch: 1:30p. Tuna wrap, pickles and provolone + blizzard from DQ

Dinner: 7p : chipotle. Double steak bowl with brown rice

Before bed: 11:30p - shot of pro strength 

Wed, 05292013

Sleep (night before): 2a - 5a then 5:45-8:30a

***up to fix blog 

Programming:

REST DAY!

These will be the hardest for me. Actually take a full day off. Can't remember last time I did this. BUT, will follow it. Will work mobility on rest days and skill when allowed to. 

Did 30-35 of mobility and played on mushroom. Been a while since being in a pommel. 

Nutrition :

Breakfast: eggs, bacon, strawberries, orange juice w/ Creatine + beta alanine 

Snack: SB Coffee

Lunch: chipotle  - double steak, rice hot sauce   ONLY

Snack: Mint builder bar + honey roasted cashews 

Dinner: 10p after WLW.   Chilis; turkey sandwich with mash. 

11p - cranberry juice small glass with beta alanine and Creatine 

Pre bed : shot of pro strength & Fish Oil 

Sun, 05262013

AM Weight: 174 *rough few days of "quality" 

Sleep Night Prior: 1a-8:45a

Workouts: 

Rest Day - getting for Day 1 tomorrow!

Nutrition:

Breakfast: Pure Strength + dark chocolate - 9a

Snack: 11a - egg & bacon on English muffin, Cliff builder bar (mint) + coffee

Lunch: Chipotle Bowl, White Rice, double steak , hot sauce and lettuce + cheese.  Beta alanine & Creatine 

Snack : meatballs 

Dinner:  tuna w/ mayo and cheese-its

Wed, 11142012

Rest Day

But.... Played a little

OHS
95# x 10 x 3
Then 5x5

Just working position and speed down up

Clean & Jerk
- stayed light
135-165-185-205-225-230
Then 230x5

REST DAY

Took another one!  Pretty sore today, was busy day. . .will get back after it tomorrow. Iron Cross work, wooohoooo!

REST DAY

REST DAY =)

REST DAY   =)

Thursday = REST DAY !

REST DAY TODAY

...well from weights etc.

Jiu Jitsu - tonight, tomorrow night, and Saturday morning.

WOD: reconvenes on Friday =)