LRB365 Week 18

4.29.13 - 10 hill sprints

4.30.13 - Day 1

DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

5.3.13 - Day 2

Incline Bench:  5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@110#

Ladder #2 - Dips + Chins + Push ups + Hanging Leg Raises

Week 17 LRB 365

Day 1 - 4.22.13

Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5

Brutal workout!  The conditioning side of things is going to be rough.  Gotta really take care of myself in regards to sleep / diet in this phase for sure.

4.23.13 - 30+ min weight vest

Day 2 - 4.25.13

BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

Brutal once again!  This was a great week of two workouts. Still have the hills to run this weekend!

4.26.13 - 30+ min weight vest
4.27.13 - 10 hill runs

Week 16 LRB365

Day 1 - 4.15.13

Squat:  80x5, 95x4, 110x3, 120x2, 140x1, 145x1, 150x1
100@60# facepulls, 100@BW lunges

Day 2 - 4.16.13

BP: 5x95, 4x110, 3x120, 2x140, 1x150, 1x155, 1x160
100@70# pulldowns, 100@35# pushdowns, 100@25# cable curls
abs

Day 3 - 4.18.13

Pause Squat: 1x3 @ 120#
DL:  5x160, 4x190, 3x225, 2x260, 1x280, 1x285, 1x300
100@45# shrugs

Day 4 - 4.19.13

Incline bench: 2x20@65#
100@30# rear delt machine, 100@30# skull crusher, 100@30# straight bar curl

Solid week of lifting ... great finish to this phase of LRB 365.  Really liked the 100 rep sets.  Looking forward to the next phase!

W15 LRB 365

Day 1 - 4.8.13

Squats:  5x85, 4x95, 3x105, 2x115, 1x135, 1x140, 1x145
100@60# facepulls, 100 lunges BW

Day 2 - 4.9.13

BP:  5x95, 4x110, 3x125, 2x140, 1x150, 1x160, 1x165
100@70# pulldowns, 100@35# triceps pushdown, 100@25# cable curls

Day 3 - 4.11.13
DL - 5x160, 4x190, 3x225, 2x250, 1x270, 1x280, 1x285
100@45# shrugs

Day 4 - 4.12.13

Incline 2x12 @ 85#, 100@40# skullcrushers (brutally hard!), 100@30# rear delt, 100 @ 30# straight bar curls

W14 LRB 365

Day 1 - 4.1.13

Squat - 5x80, 4x95, 3x110, 2x120, 1x125, 1x135, 1x140
100 facepulls @ 50#, 100 lunges BW

Day 2 - 4.2.13

BP - 5x95, 4x110, 3x125, 2x140, 1x145, 1x155, 1x165
100 @ 70# pulldowns, 100 @ 30# triceps, 100 @ 20# biceps
ab/lower back work

Day 3 - 4.4.13

Pause Squats - 3x3@110#
DL - 5x125, 4x160, 3x190, 2x225, 1x250, 1x270, 1x285
100 @ 40# shrugs
ab/lower back work

Day 4 - 4.6.13

Incline bench - 2 x 20 @ 65#
100 @ 20# rear delt, 100 @ 30# skull crushers, 100 @ 20# straight bar curls

Another solid week ... really getting my technique more and more solid - two more weeks in this cycle. Want to keep rocking it!

Food for Thought #sbar

W13 LRB365

Day 1 - 3.25.13 Snow Day!

Squat:  5x75, 4x85, 3x100, 2x110, 1x130, 1x130, 1x135 - felt really solid & strong coming out of the bottom with the singles.
100 facepulls @ 40#, 100 lunges @ BW

Day 2 - 3.26.13

BP:  5x85, 4x100, 3x115, 2x130, 1x140, 1x150, 1x160
100 @ 70# pulldowns, 100 @ 30# triceps pressdown (cable), 100 @ 20# cable curls
ab/lower back work

Day 3 - 3.22.13

Pause Squats 2x3 @ 110#
DL:  5x145#, 4x175#, 3x205#, 2x230#, 1x245#, 1x250# 1x260#
100 @ 40# shrugs

Day 4 - 3.28.13

Spring Break!  Rest & Mobility!

W12 LRB 365

Day 1 - 3.19.13

Squats:  5x75, 4x85, 3x100, 2x110, 1x115, 1x125, 1x130
100 @ 30# facepulls, 100 @ BW lunges
ab work

Day 2 - 3.21.13

BP:  5x85, 4x100, 3x115, 2x130, 1x135, 1x145, 1x155
100 @ 50# pulldowns, 100 @ 25# triceps press downs, 100 @ 25# biceps curl (cable)
ab / lower back work

Day 3 - 3.22.13

Pause Squats 2x5 @ 100#
DL:  5x145, 4x175, 3x205, 2x235, 1x245, 1x255, 1x260
100 @ 35# shrugs

Day 4 - 3.23.13

Incline - 2x12@ 65#
100 rear delt @ 20#, 100 @ 30# triceps skull crusher, 100 @ 20# straight bar curls

W11 LRB 365

Day 1 - 3.12.13

Squat:  5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130
1x100 face pulls @ 30#
1x100 lunges @ BW

Day 2 - 3.13.13

BP:  5x85, 4x100, 3x15, 2x130, 1x135, 1x140, 1x150
1x100 pulldowns @ 70#
1x100 triceps (cable) @ 20#
1x100 biceps (cable) @ 20#
ab work - lower back work

Day 3 - 3.14.13

Pause Squats:  2x5 @ 95#
DL:  5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255
1x100 shrugs @ 30#
ab work - lower back work

Day 4 - 3.15.13

Incline:  2x20 @ bar#, 2x12 @ 65#
1x100 @ 30# straight bar row
1x100 @ 20# chambered bar triceps skull crusher
1x100 @ 20# chambered bar curls

*Got all 4 main workouts in this week . . . I really like the variety.  Each day I feel it in a different spot . . ..  which is awesome.  Still need to get my 2 weighted walks in and a HIIT workout.  Looking at the weekend to get this done and start programming my weights for week 2.  Loving LRB365!

3.15.13 - 20 min walk with 16# wt. vest

Satisfaction Leads to Failure - Let's Be Great!

Satisfaction leads to failure

I saw this quote on a basketball training site I was checking out and it really spoke to me.  This is where I think we are as a society . . . and the reason why so many people are weak mentally and physically.

I am very focused on becoming stronger physically and have been really working out hard . . . I am the strongest and fittest I have ever been in my life.  But I can't settle.  I'm not satisfied.  I will continue to become stronger; not just physically, but mentally, emotionally, and spiritually.

Satisfaction leads to failure.

The high school I teach at just found out that we are "excellent" on the state report card.  We also got positive comments from an accreditation group last week.  Two years ago my school was struggling to improve its Annual Yearly Progress . . . now we are "excellent".

Satisfaction leads to failure.

To be honest, I question the level of my teaching every day and every week.  I don't feel "excellent".  I like to think of myself as a pretty good teacher, but I feel I can be a stronger teacher and in turn help my students to become stronger.  Yet, through it all, our students score well on the OGT (which measures basic skills) and we are rated "excellent" as a high school.

Satisfaction leads to failure.

At what point do we all say,  "Great, but we can do better!  We have to do better"?  And when will someone start asking people, "What are you doing today to make us better?  Great?  The best?"?

For me, it's time to move beyond "satisfaction" and even beyond "excellent".  But, I struggle from a teacher point of view as to what I can do to become better.

Can I in my one classroom make the change needed to be great?  Can I get my students to be great?  Can I help the math department to become great?  Can I do this on my own?  If not, how do I rally others to join me in the push to be great?  Who will challenge me . . . because I need to be challenged.

I'm tired of being satisfied. . . 

Cycle 2 - LRB 365

Cycle will have 4 workout days, 100 reps sets, walking with wt vest on, HIIT sessions.

Weights using as "goals":
Squat = 170#
DL = 340#
BP = 200#

First 3 weeks will use Phase 1 85%
Squat = 145#, DL = 290#, BP = 170#

W11 D1
Squat = 145#
5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130
1x100 facepulls / 1x100 lunges

W11D2
BP = 170#
5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150
1x100 pulldowns, 1x100 triceps, 1x100 biceps

W11D3
Pause Squat 2x5 @ 95#
DL = 290#
5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255
1x100 shrugs

W11D4
Incline 2x12-20
1x100 row, 1x100 triceps, 1x100 biceps

Walk with Weighted Vest x 2 @ 20 min
1 x HIIT x 8 sets

Week 10 LRB 365 - Deload Week

Setting this week up using Jim Wendler's 5/3/1 deload week - 40%, 50%, 60%

3.5.13 Day 1

Squats: 4x5@70#, 4x5@85#, 4x5@100#
MP:  4x5@50#, 4x5@60#, 4x5@70#

Did squats+MP in super set fashion.  Just wanted to get in 10 solid sets (4@40%, 4@50%, 2@60%).

Felt really good.  Want to work on mobility and stretching this week.

Follow up:  It's the next day and I got a snow day from school.  Also, I am sore throughout my upper legs and hips.  Really gonna focus on mobility & stretching throughout today.

3.6.13 - Shoveled my driveway & cleaned up branches that had fallen due to the snow.  Heavy snow!!

3.9.13

DL+BP deload day

DL+BP for 10 sets:  4 sets @135#+80#, 4 sets @ 170#+100#, 2 sets @ 205#+120#

Really tried to focus on technique today - did a solid warm up prior to the workout.  Did some abs along with some lower back strength work.

My body feels strong and I am raring to start the next cycle of LRB 365.  I will outline the cycle in my next blogpost.

itslearning - Systems of Equations

itslearning.com - Systems of Equations

Any math teacher knows the struggle teaching Systems of Equations can be.  And, that's where I am in Algebra and with my first journey through itslearning - so far, though, it's been a pretty positive go of it.

Update - my students are about 6 weeks into the itslearning journey and are finally beginning to "catch on".

Students are diving into the videos . . . pausing them to make notes . . . copying down helpful information.  Then, they are looking back at the notes and using them as a resource.  Discussions between the students is a daily occurrence now!  And, I am able to give the attention to those who truly need it . . . while my stronger students continue to roll on and gain even more confidence in the ability/independence.

The one thing I love about itslearning is the ease that I can make changes on the fly . . . student comments help control the direction of my lessons and this is such a great option for me when using itslearning.

Now does that equal understanding?  The material is still difficult but I have been pleased with the overall effort/focus level this week.  The itslearning LMS seems to give students a feeling of "extra support" so very few are completely giving up and shutting down.  For some, this is a huge step in the right direction.

I have been looking a lot at lesson set up and have found that an intro video / practice problem / assignment set all being one page eliminates issues of what link to click and where to find this and that. Also, because Systems of Equations covers a lot of ideas I have broken them down into Levels.  The Levels are tabs on the main page so it's really easy for students to go to Level 2 when they complete Level 1.

I am still trying to "control" the speed at which the classes are going which I know is still hindering my stronger students and is something that I need to look at more in the future.  The opportunity for my strong students to take off and do amazing things is there.  But, I'm not sure what the best way to go about that is . . . without losing touch with them and them feeling like they have no support.

As I move forward:
The adaptability as I move forward is something that excites me and opens up the idea of differentiated lessons . . . different levels in regards to difficulty so those that are stronger take the upper level work and the average student will work on the lower level.  This is something I plan to look at as I move forward in the semester . . . creating lessons that fit better with my individual student groups within my classes . . . right now I am trying to fit all my students into one style of set up (which is working for the majority but . . .).

LRB 365 Week 9

W9 D1 - 2.26.13

Squat:  5x85, 4x100, 3x115, 2x130, 1x150, 1x155, 1x160, then 1x3 @ 130# (front squat)

DL:  5x170, 4x205, 3x240, 2x270, 1x300, 1x305, 1x325, then 1x3 @ 300#

DL @ 325# was tough . . . the heaviest weight I have dealifted in month.  Wasn't pretty, but was nice to get it up.  With the fact that I annihilated my legs with squat before DL makes me motivated that I can get more up on my DL if I were fresh and focused on DL.

Good start to the week.  Want to end strong in this first cycle of LRB 365.  Week 10 will be a 50% week . . . week 11 can be a test week, but not sure what I will do.  I might skip to week 12 and start the rotational part of the LRB 365 workout.

D2 2.28.13

BP:  5x100, 4x115, 3x135, 2x150, 1x160, 1x175, 1x185, then did AMAP @ 170# (got 8!)

Incline: 1x8 @ 75#
Flat flye:  1x20 @ 20#

Felt really good throughout on this workout.  The 8x170 puts me at the 210# max which would be a solid start to the LRB365 workout.  I emailed Paul Carter of lift-run-bang.com who created the program and I think next week I'm gonna do a 50% week and then get right into the next cycle.  I am super motivated right now and enjoying the gains I am making overall.

D3 3.2.13

2x12 chins
2x10@50# rows
1x8@75# shrugs
2x20@20# curls

Really focused on a solid warm up, mobility, sets/reps, ab work.  Cycle 1 is nearly finished.

Up next . . . a week of 50% deload workouts.  Then I will look at where I am and how I am feeling.  Right now, I am looking forward to cycle 2 - periodization.

Week 8 LRB 365

Monday 2.18.13

Squat:  5x85, 4x100, 3x115, 2x130, 1x135, 1x150, 1x155, then 1x5 @ 120# (pause squat)

DL:  5x170, 4x205, 3x240, 2x270, 1x290, 1x300, 1x315, then 1x3 @290#

Felt really strong in both the squat & DL.  Mobility seems to be helping a lot with keeping my hips open/flexible.

Thursday 2.21.13

BP:  5x100, 4x115, 3x135, 2x150, 1x160, 1x170, 1x180, then AMAP x 160 (got 10! might have been able to get one or more but left those in the tank).

Incline: 1x8 @ 75#

Flat flye:  1x20 @ 20#

Good workout overall.  Really felt the weight throughout the movements which was good.  Did some ab and lower back work at the end as a cool down and to keep a little work on those areas.

A Flipped Approach: A universal curriculum

Really worth the read . . . the idea that teachers are really teaching the same thing.  Right?

Click the link to read the entire post.

A Flipped Approach: A universal curriculum: Here is a question for you to ponder and I really beed some feedback on this idea. Could every course in a school be taught from one cu...

Responsibility & itslearning

I continue my journey with itslearning . . . and again have learned a lot about myself as a teacher and about my students.  I enjoy my students and I enjoy the different personalities and talents of each.  But, this week, I thought I had a great plan of attack.  But, sadly, I found that things just didn't work out as well as I had hoped.

I wanted to give a midterm to my students, so I create an itslearning lesson that would allow the students to work through some review material with a deadline of taking the midterm being today, Thursday, Valentine's Day.

A group of my students (the top 30%) rock and rolled through the review topics and either took the midterm on Tuesday or Wednesday.

My middle 30% did a couple topics each day in preparation for today's midterm, while the bottom 30-40% wasted their classtime and didn't take advantage of any opportunities such as homeroom or study hall to get the work done.

What is severely lacking here?  One word:

The students bombarded me with question after question on the midterm - and it would be one thing if the questions were quality questions, but many were not.  Frustrating to say the least.

Now, I also put some of the Reponsibility on me.  I created the learning opportunities, but as many teachers find out, many of them are geared for the top 30% to be successful while the rest flounder.  Many of the students felt that because they completed the assigned problems (with help from peers/teacher) that equaled understanding (mastery) - so I pick you up, throw you over a hurdle and you want me to call you a hurdler now!?!?!  Doesn't make sense . . . and doesn't make sense in my math class either.  But that's what I saw this week.

So, it's back to the drawing board!  Things I am pondering:

• Forget pampering to the crowd and let the top 30% roll baby roll!
• Create a checklist of topics that must be completed by the end of the quarter.  Already mastered those topics?  Well, then, begin on the next topics in the next quarter.  Why not?
• Ask students:  Are you ready to take the assessment?  Can you show me that you understand the material? - maybe those two questions become the assessment.  The student must create some type of "display of understanding".
• I can make practice assessments (checkpoints) that students can then use as "reference points" for showing understanding.
• Understanding - that's what I want for my students.
• Rather than me tell them to be ready by a certain time . . . the student decides - I am ready!
• But, what if they're never ready?  What do I do then?
• itslearning - it's on the internet . . . how can I get my students to begin accessing material outside of class?  Students could have completed the review material in one day if they worked in class and at home . . . questions? easy, email me and we can have a digital conversation about the material.
• Hand holding:  Do I do too much hand holding?  It's not fair to me and it's not fair to the students.  But I love success . . . but at what price?
• I will be a Champion with itslearning.

LRB 365 Week 7

Monday 2.11.13

Squat:  5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 110# (front squat)
DL:  5x135, 4x170, 3x205, 2x240, 1x270, 1x290, 1x305, 1x3 @ 270#

Great workout overall!  I worked some ab work in again.  Switched things up by working out on Monday . . . felt good to DL over 300#.  Squat feels stronger as well.  Trusting the program and seeing the benefits of my patience.

Thursday 2.14.13 - Valentine's Day!

BP:  5x100, 4x115, 3x135, 2x150, 1x160, 1x165, 1x175, AMAP x 150 (got 14!  wanted 15 but 14 is 1 rep more than last week = can't complain!)
Incline:  1x8 @ 70#
Flat Flye:  1x20 @ 20#

Felt strong throughout . . . bench is slowly getting stronger.  I feel more solid throughout the movement and my entire body, rather than just feeling it in my pecs.

Friday 2.15.13 - No School!

2xAMAP chins = 10, 10 = 20 total reps
2x10 @ 55# rows
1x10 @ 80# shrugs
2x20 @ 25# curls

Good workout.  Did a lot of mobility work and did a couple sets of ab work.

LRB 365 Week 6

2.5.13

Squat:  5x80, 4x95, 3x110, 2x120, 1x140, 1x145, 1x150, 1x3 @ 120 (pause squat)

DL:  5x160, 4x190, 3x225, 2x250, 1x280, 1x285, 1x295, 1x3 @ 250

leg curls:  2x20 @ 100#

The increased weight feels good . . . just want to continue to stay consistent with my form.

2.7.13

BP:  5x95, 4x110, 3x125, 2x140, 1x155, 1x165, 1x175, AMAP x 150 (got 13! - up 1 from last week)

Incline:  3x10 @ 70#
Flat flye:  1x20 @ 20#
Pushdowns:  2x20 @ 30#

Worked in some abs . . . I know I need to focus on this more . . . strength more than anything.  A stronger core will inevitably help my lifts overall.

Going snow tubing tomorrow with the fam . . . then finish off the week with good Saturday workout!

"Kicking my butt" - itslearning

This morning, I was asked in my teacher-based-team (which deals with Tech @ EHS) meeting:

"How is itslearning going?"  My remark . . . "It's kicking my butt!"

I have thought about that remark all day since.  At first one would think that the remark means itslearning has been some horrific experience for me and my classroom.

But, that's far from the truth.

"It's kicking my butt!"  Think about when someone is talking about a new workout they are doing and they say, "It's kicking my butt!"  What's that mean?  It was awesome!  It was a challenge!  It was going to make them better!  It was giving them ownership!

That's what itslearning is for me . . . students are engaged, students are asking me questions, students are working with one another, students are looking to see what they need to do next, students are learning.

Is it easy?  A quick fix?  No way!  And I love that . . . I was overwhelmed this past week with paper work as students were moving through the topics swiftly and smoothly, so I thought I'd go "traditional" for the last 3 days of the week.

And you know what?  I have disliked the past 2 days with a passion (1 more to go tomorrow!).  Why?  Students off task, students motivation noticeably dropped, student effort inconsistent, and my patience shortened!  And students who want to work ahead are frustrated, as am I.

"Kicking my butt!" - That's what I need to motivate me, to challenge me to create better lessons, better opportunities for my students to learn and be engaged in my classroom.  Does tough mean it's not worth it?  I think most who have busted their butts are happy in the end.  And, I too, will be happy in the end.

I hope itslearning keeps "kicking my butt" and I will continue to become a better teacher!