Uh so I haven't posted here in a while. I'm training 5x a week, and it's hard to remember to put that shit up here :)
The next meet is on Dec 14, which is in about 6 weeks. I'm on my 2nd week of my strength cycle, which should last another 3 weeks.
I did:
Back Squat @ 85% x 3 x 5 (5 sets of 3). Used 395lbs. Wasn't too hard.
Clean Deadlift @ 115% of max C&J x 3 x 3. Used 315lbs. hook grip is killing me on these; they feel secure, but my thumb is screaming in pain.
Push Press @ 82% (I use 87kg as my 1rm push press, but I've never really tested it) x 3 x 5, 72kg. Not bad, but catching it on the way down is annoying, and my left knee started bothering me a bit.
Weighted situps, 25lbs x 10 x 4. I did these in the GHR. 25lbs was tough when I held it behind my head, so I switched to holding it to my chest after the first set.
Wednesday, October 30, 2013
SMCF Wednesday AM
Strength:
Push Press
1x10@95
1x5@135
2x5@145
1x3@155
2x3@165
Conditioning:
A. 6 minute AMRAP
3 Front Squats 135
5 Box Jumps 24
7 Toes to Bar
6 rounds even
3 minute rest
B. 4 minute AMRAP
3 Thrusters 135
5 Box Jump Overs 24/20
4 + 5
2 minute rest
C. 2 minute AMRAP
Max Burpee Box Jumps 24/20
18 and I stubbed my toe on the top of the box (defintely fractured)
Core:
60 weighted abmat sit-ups
Looks like it's upper body time until the toe heals, or I'll just have a lot more incentive to dig in through just my heels.
Push Press
1x10@95
1x5@135
2x5@145
1x3@155
2x3@165
Conditioning:
A. 6 minute AMRAP
3 Front Squats 135
5 Box Jumps 24
7 Toes to Bar
6 rounds even
3 minute rest
B. 4 minute AMRAP
3 Thrusters 135
5 Box Jump Overs 24/20
4 + 5
2 minute rest
C. 2 minute AMRAP
Max Burpee Box Jumps 24/20
18 and I stubbed my toe on the top of the box (defintely fractured)
Core:
60 weighted abmat sit-ups
Looks like it's upper body time until the toe heals, or I'll just have a lot more incentive to dig in through just my heels.
103013: need moar grit
5RM deadlift @ 445 (fail: 3)
deadlift double @ 455
2x6-8 chins @ +42.5 (6-6; PR)
Did some random light pressing sets of 10...45 lb bench press, 45 lb press, pushups. Shoulder feels so so. I think I should have been able to get the deadlift 5RM, don't know what my deal is.
deadlift double @ 455
2x6-8 chins @ +42.5 (6-6; PR)
Did some random light pressing sets of 10...45 lb bench press, 45 lb press, pushups. Shoulder feels so so. I think I should have been able to get the deadlift 5RM, don't know what my deal is.
DCF Tues
Done with Outlaw (for now), doing DCF competition programming now with
people who are stronger and faster than me. Good to have someone to
chase for a change.
Mobility:
2 min/side of shoulder internal rotation
Weightlifting:
Two position snatch (high hang + top of knee)
6 sets ranging from 45-55% - focusing on positioning over load (did
most of my sets as power snatches at 60kg)
Accessory:
Snatch pull doubles 110% of 1RM snatch (worked up to 95kg)
Conditioning:
6 rounds (95% intensity)
3 Heavy Thrusters
6 Pullups
9 Burpees
2:30 rest between rounds
Try to add weight each set while going unbroken, each set should take
30-35 seconds.
0:28 145#
0:31 150#
0:33 155#
0:33 160#
0:35 165#
0:33 165#
Our head coach did them as fast as I did...at 198#
people who are stronger and faster than me. Good to have someone to
chase for a change.
Mobility:
2 min/side of shoulder internal rotation
Weightlifting:
Two position snatch (high hang + top of knee)
6 sets ranging from 45-55% - focusing on positioning over load (did
most of my sets as power snatches at 60kg)
Accessory:
Snatch pull doubles 110% of 1RM snatch (worked up to 95kg)
Conditioning:
6 rounds (95% intensity)
3 Heavy Thrusters
6 Pullups
9 Burpees
2:30 rest between rounds
Try to add weight each set while going unbroken, each set should take
30-35 seconds.
0:28 145#
0:31 150#
0:33 155#
0:33 160#
0:35 165#
0:33 165#
Our head coach did them as fast as I did...at 198#
Tuesday, October 29, 2013
Meathead Monday - PM
10 min shoulder mobility and rotator cuff stretches
3x10 Lat Pulldowns @ 100 (slow controlled movements, pausing at top to let weight pull on lats/shoulders)
2x10 explosive pushups (clap pushups)
Bench: 1x15 @135, 1x10@155, 1x8@ 165, 3x4 @ 185
Bicep curls (preacher): 1x12 @65, 3x10 @75
3x Superset (no weight):
10 pullups
10 deep dips (with lean forward)
Tricep kickbacks: 3x15 with 15# DBs
Stretch upper body and hammies
3x10 Lat Pulldowns @ 100 (slow controlled movements, pausing at top to let weight pull on lats/shoulders)
2x10 explosive pushups (clap pushups)
Bench: 1x15 @135, 1x10@155, 1x8@ 165, 3x4 @ 185
Bicep curls (preacher): 1x12 @65, 3x10 @75
3x Superset (no weight):
10 pullups
10 deep dips (with lean forward)
Tricep kickbacks: 3x15 with 15# DBs
Stretch upper body and hammies
Monday, October 28, 2013
2013-10-28 Strength (MB)
Squat: 180x3x5
Bench: 160x3x
DL: 215x5
When Yang was out here, he told me to tighten up my stance by bringing my feet together and not pushing my knee out so much. Still feels weird.
102813
3x5 squat @ 335 (fail: 4-1-x)
1x8 squat @ 225
2x6-8 chins @ +40 (6-6; PR)
Ok, starting 3x3 scheme next squat sesh.
SMCF Monday - AM
Strength:
Deadlift (again back was tight so I didn't push it, did some good mornings in betwen sets to help loosen up)
1X15@185
1x10@205
1x5@225
1x3@275
1x2@315
Good mornings
10 reps in between sets with an empty barbell, hold at the bottom for a couple seconds to open up the ole hammies
Conditioning:
Buy In
82 double unders
30 jumping lunges
then
3 rounds for time
10 ninja wallballs 20
-start on the ground, do a situp with MB overhead then do a fast situp coming up to a squat and do a normal wallball...cycle these to be a true ninja.
20 kb snatches 45
8 ground to overhead 135
then
Buy Out
31 jumping lunges
82 double unders
Deadlift (again back was tight so I didn't push it, did some good mornings in betwen sets to help loosen up)
1X15@185
1x10@205
1x5@225
1x3@275
1x2@315
Good mornings
10 reps in between sets with an empty barbell, hold at the bottom for a couple seconds to open up the ole hammies
Conditioning:
Buy In
82 double unders
30 jumping lunges
then
3 rounds for time
10 ninja wallballs 20
-start on the ground, do a situp with MB overhead then do a fast situp coming up to a squat and do a normal wallball...cycle these to be a true ninja.
20 kb snatches 45
8 ground to overhead 135
then
Buy Out
31 jumping lunges
82 double unders
Sunday, October 27, 2013
2013-10-27 Running + Mobility (MB)
Ran 2mi at 9:15/mi pace.
Did 2 rounds of 15min mobility work. Mostly stretching and foam rolling.
Did 2 rounds of 15min mobility work. Mostly stretching and foam rolling.
Saturday, October 26, 2013
2013-10-26 Strength (MB)
Ran 2.5 mi yesterday at 9:15/mi pace.
Today
Squat: 170x3x5
Press: 105x3x5
Deadlift: 205x1x5
Friday, October 25, 2013
102513
3x5 squat @ 335 (fail: 5-5-3)
2x6-8 chins @ +37.5 (PR: 6-6)
Pissed about the squats. I actually don't think I've been PRing my 3x5 squats, I went back and looked at where I was in March/April before the last meet and I had at least gotten 325. So maybe I PR'd by 5 lbs, but thats it, not significant. I'll give it another go on Monday and if I fail I'm going to switch over to 3x3 with ME on the last set. Grrr....the good days feel so good, but the bad days feel so so bad. Shoulder still feeling crummy, mobilized it pretty good in between sets, maybe start doing some light sets of pushups or something this weekend.
2x6-8 chins @ +37.5 (PR: 6-6)
Pissed about the squats. I actually don't think I've been PRing my 3x5 squats, I went back and looked at where I was in March/April before the last meet and I had at least gotten 325. So maybe I PR'd by 5 lbs, but thats it, not significant. I'll give it another go on Monday and if I fail I'm going to switch over to 3x3 with ME on the last set. Grrr....the good days feel so good, but the bad days feel so so bad. Shoulder still feeling crummy, mobilized it pretty good in between sets, maybe start doing some light sets of pushups or something this weekend.
SMCF Friday AM
Strength:
Snatch Complex
7 complexes as follows:
(1x Snatch DL, 1 x Hang Power Snatch, 1 x Snatch Balance)
- increase weight each complex as appropriate.
- worked up to 135, worked mostly on technique, gotta get more flexible again. Having a hard time dropping under the bar.
Conditioning:
40 push-ups
20 wall ball sit-ups (20 lbs)
40 db/kb lunges (30 lb DB)
20 wall ball sit-ups
40 push-ups
20 wall ball sit ups
40 db/kb thrusters (20 lb DB each, could have done 50 with my right arm but I have a shoulder impingment in my left shoulder, have to figure out how to get rid of that. Open for ideas. Basically whenever I try to front squat with KBs/DBs, I lean forward a lot due to lack of mobility, but my left shoulder also "rolls forward" so I'm holding the DB/KB at a 45 degree angle with just my arm when I'm at the bottom of the squat.)
20 wall ball sit-ups
40 push-ups
20 wall ball sit-ups
40 kb/db lunges
Snatch Complex
7 complexes as follows:
(1x Snatch DL, 1 x Hang Power Snatch, 1 x Snatch Balance)
- increase weight each complex as appropriate.
- worked up to 135, worked mostly on technique, gotta get more flexible again. Having a hard time dropping under the bar.
Conditioning:
40 push-ups
20 wall ball sit-ups (20 lbs)
40 db/kb lunges (30 lb DB)
20 wall ball sit-ups
40 push-ups
20 wall ball sit ups
40 db/kb thrusters (20 lb DB each, could have done 50 with my right arm but I have a shoulder impingment in my left shoulder, have to figure out how to get rid of that. Open for ideas. Basically whenever I try to front squat with KBs/DBs, I lean forward a lot due to lack of mobility, but my left shoulder also "rolls forward" so I'm holding the DB/KB at a 45 degree angle with just my arm when I'm at the bottom of the squat.)
20 wall ball sit-ups
40 push-ups
20 wall ball sit-ups
40 kb/db lunges
Thursday, October 24, 2013
SuperFit Philadelphia Workouts
Doing this Saturday:
Event 1
Each team member establishes a 3RM shoulder to overhead, barbell starts on the ground, each team has 6 minutes
Practiced this today, worked up to 210#, which was challenging, mostly because of how taxing catching the bar in the front rack is after each jerk. Goal is 225# Saturday.
Event 2
10 min AMRAP:
10 T2B
10 Pistols
10 Burpees
Divide work in any way, one team member works at a time
Event 3
8 min AMRAP of the following complex at 145#:
1 Deadlift + 1 Hang Clean + 1 Thruster + 1 Front Rack Lunge (right leg) + 1 Front Rack Lunge (left leg)
One partner holds hand stand agains the wall while one partner works
I love barbell complexes. Did a few reps of this today with handstand holds interspersed, 10-15 seconds per rep. Key to this workout is minimizing transition between handstand hold and the complex and making sure the handstand hold doesn't adversely affect the speed of the barbell complex.
SMCF Thursday - AM
Strength:
Back Squat (felt like crap and my back was starting to cramp, didn't go heavy but my old PR is 275)
1 x15 @ 135
1 x 5 @ 165
1 x 3 @ 185
1 x 2 @ 205
* in between sets, 3×10 reps KB (35lbs each hand) step ups onto 20" box
Worked on mobility for a bit after strength
Conditioning:
500 meter row
10-1 slam balls 40 lbs
1-10 box jumps 24"
500 meter row
10:54
Core:
3 Max attempts Lhangs (35 sec, 25 sec, 22 sec)
- start attempt every 2 min
Back Squat (felt like crap and my back was starting to cramp, didn't go heavy but my old PR is 275)
1 x15 @ 135
1 x 5 @ 165
1 x 3 @ 185
1 x 2 @ 205
* in between sets, 3×10 reps KB (35lbs each hand) step ups onto 20" box
Worked on mobility for a bit after strength
Conditioning:
500 meter row
10-1 slam balls 40 lbs
1-10 box jumps 24"
500 meter row
10:54
Core:
3 Max attempts Lhangs (35 sec, 25 sec, 22 sec)
- start attempt every 2 min
Wednesday, October 23, 2013
OL Weds
BBG
1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
3x3@60kg
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.
3x3@80kg
Strength
1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec.
Completed off 175lb, still hard as shit, not as insane as Monday though. Not sure if it's because I'm more conditioned for it or because it's 6% lighter, or both
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.
4x25lb - additional reps: 15-10-8-6
Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.
Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.
1:30-1:28-1:38-1:34-1:28
Pretty slow, one cause I'm slow, and two cause on my warmup lap my calves started cramping so I didn't want to push it. It's also getting cold outside which doesn't help. Surprisingly the rest being cut in half didn't make much difference, probably cause I was running so damn slowly.
102313
5RM deadlift @ 440 (PR)
3x5 bench press....got up to 135 in warm up and shoulder was not feeling right. my gut told me not to push it. this is very worrysome at only 4 weeks out from the meet.
2x6-8 chins @ +35 (6-6; PR)
3x5 bench press....got up to 135 in warm up and shoulder was not feeling right. my gut told me not to push it. this is very worrysome at only 4 weeks out from the meet.
2x6-8 chins @ +35 (6-6; PR)
SMCF Wednesday - AM
Strength:
20 minutes to work up to a max power clean
- got 185 real easily. Got 195 up real easy too but hit myself in the chin and missed the catch. Ran out of time after that, shaking off the rust one day at a time.
Conditioning:
10 power cleans @ 155
10 bar facing burpees
20 power cleans (did first 5 at 135 then dropped to 115)
20 bar facing burpees
30 power cleans 95 (should have stayed at 115)
30 bar facing burpees
20 minutes to work up to a max power clean
- got 185 real easily. Got 195 up real easy too but hit myself in the chin and missed the catch. Ran out of time after that, shaking off the rust one day at a time.
Conditioning:
10 power cleans @ 155
10 bar facing burpees
20 power cleans (did first 5 at 135 then dropped to 115)
20 bar facing burpees
30 power cleans 95 (should have stayed at 115)
30 bar facing burpees
Tuesday, October 22, 2013
DCF Tues
5x2 Hang Clean (top of knee) + Jerk: 90kg
Then DCF class
5-4-3-2
Supinated Press at 22x1
85-95-95-95
WOD
3 Rounds
10 Burpees
20 Wall Balls
400m Run
Rest 2 minutes
3 Rounds
10 Burpees
20 Wall Balls
400m Run
8 min time cap for each 3 Round set
2 rounds + 30 reps/2 rounds + 21 reps
Then DCF class
5-4-3-2
Supinated Press at 22x1
85-95-95-95
WOD
3 Rounds
10 Burpees
20 Wall Balls
400m Run
Rest 2 minutes
3 Rounds
10 Burpees
20 Wall Balls
400m Run
8 min time cap for each 3 Round set
2 rounds + 30 reps/2 rounds + 21 reps
Get that Tuesday
Strength:
Strict Press
1x15 @45
1x5 @ 95
1x5@ 105
1x5@ 115
1x10 @ 75
Conditioning:
A. EMOM – 10 minutes
Even minutes – 3 push press @ 135
odd minutes – 8 wall balls @ 20lbs
B. 8 minute time cap
Buy In – 150 double unders
In the remaining time complete an ascending ladder of:
1 KBS 70
1 chest to bar pullup
2 KBS
2 chest to bar pullup
...
Was sucking wind on the double unders and got caught a lot so it slowed me down.
Finished with 5 +2
Core:3 minute plank hold
Strict Press
1x15 @45
1x5 @ 95
1x5@ 105
1x5@ 115
1x10 @ 75
Conditioning:
A. EMOM – 10 minutes
Even minutes – 3 push press @ 135
odd minutes – 8 wall balls @ 20lbs
B. 8 minute time cap
Buy In – 150 double unders
In the remaining time complete an ascending ladder of:
1 KBS 70
1 chest to bar pullup
2 KBS
2 chest to bar pullup
...
Was sucking wind on the double unders and got caught a lot so it slowed me down.
Finished with 5 +2
Core:3 minute plank hold
Monday, October 21, 2013
OL Mon
BBG
1) 5X3 Snatch from blocks (above the knee) @ 85% – rest 60-90 sec.
5x3@70kg, hang top of knee, no straps, dropped between reps
2) 4X4 Snatch Pull to Hips – heaviest possible, rest 60 sec.
4x4@90kg
Strength
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Completed at 185lb (off 290lb max), this was insane, 80 total squats
Skipped conditioning, nothing left in the tank after squats
Sunday, October 20, 2013
10/17-10/19 (GERARD)
THURSDAY - REST DAY
AM: fasted walking 20 minutes
throughout day: frequency method pushups (5x35) and chinups (5x8)
aerobic solution - 20 minutes on airdyne
my knee kind of gets tight after the airdyne...i prefer the elyptical, which is less stress for my knee.
FRIDAY
AM: fasted walking 20 minutes
PM: weight training
Press 2x5, 1x5+ @ 165 lbs (add 2.5 lbs) - 7 reps on the ME set
Weighted Chinups 2x6-8 reps @ 35 lbs - 6 and 6 reps (one rep less on the first set compared to Tuesday (10/15)
then...
Squat 2x5, 1x5+ @ 280 lbs (add 5 lbs) - 7 reps on the ME set; then heavy double at 335 lbs.
SATURDAY - REST DAY
AM: fasted walking 20 minutes
Aerobic solution - 20 minutes on the elyptical
AM: fasted walking 20 minutes
throughout day: frequency method pushups (5x35) and chinups (5x8)
aerobic solution - 20 minutes on airdyne
my knee kind of gets tight after the airdyne...i prefer the elyptical, which is less stress for my knee.
FRIDAY
AM: fasted walking 20 minutes
PM: weight training
Press 2x5, 1x5+ @ 165 lbs (add 2.5 lbs) - 7 reps on the ME set
Weighted Chinups 2x6-8 reps @ 35 lbs - 6 and 6 reps (one rep less on the first set compared to Tuesday (10/15)
then...
Squat 2x5, 1x5+ @ 280 lbs (add 5 lbs) - 7 reps on the ME set; then heavy double at 335 lbs.
SATURDAY - REST DAY
AM: fasted walking 20 minutes
Aerobic solution - 20 minutes on the elyptical
Friday, October 18, 2013
DCF Fri
20 min AMRAP:
5 Power Cleans 145#
10 Toes to Bar
15 Wall Balls
9 Rounds + 16 Reps - Can't find a record of my last attempt but it was 8 + rounds, power cleans felt better, toes to bar were the hardest part I think.
DCF Thurs+
Outlaw Hatch cycle is done, I'm sure they'll program a 1RM Front Squat in the coming week but I decided to get my Front Squat on just for shits.
DCF Group Class:
1RM Bench Press: 225 - failed 235, I've lost some pressing strength in my right shoulder, still not 100%, hit 245 about a year ago
Max Plank Hold (5 min cap) - 5:00
12:00 AMRAP
20 Russian KB Swings 55lb
30 Alternating Lunges (unweighted)
8 rounds + 35 reps - good aerobic capacity workout, not much skill involved, just how long can you sustain a given power output, did everything unbroken, slowed down slightly on the lunges
101813
3x5 bench press @ 175 (felt pretty easy, shoulder felt decent)
1xME bench @ 195 with slingshot (got 6 or 7)
2x6-8 weighted chins @ +32.5 (7-6; PR)
I'll keep going with the weighted chins until I fail to get 2x6, then rewind the weight a little bit until I can do 2x8 again.
1xME bench @ 195 with slingshot (got 6 or 7)
2x6-8 weighted chins @ +32.5 (7-6; PR)
I'll keep going with the weighted chins until I fail to get 2x6, then rewind the weight a little bit until I can do 2x8 again.
Thursday, October 17, 2013
101713
Spent most of this sesh schooling a coworker on deadlift.
5 deadlift @ 435, felt real solid
If I stack 5 lbs/week on this, I'll be at 460x5 going into the meet. I'm considering trying to sneak a 10 lb jump in for next week, then drop down to 5 lb increments thereafter with the intent of getting down to 3RM sets sooner. Then again I might have to drop down to 3RM sets without doing that. I'll see what I'm feeling like next week...
...embarassed my deadlift is pushing 2.5x my bench, and probably 120 ish over my squat. I need to find a true meathead bro to become a student of after this meet.
5 deadlift @ 435, felt real solid
If I stack 5 lbs/week on this, I'll be at 460x5 going into the meet. I'm considering trying to sneak a 10 lb jump in for next week, then drop down to 5 lb increments thereafter with the intent of getting down to 3RM sets sooner. Then again I might have to drop down to 3RM sets without doing that. I'll see what I'm feeling like next week...
...embarassed my deadlift is pushing 2.5x my bench, and probably 120 ish over my squat. I need to find a true meathead bro to become a student of after this meet.
Wednesday, October 16, 2013
DCF Weds
Testing week at the old DCF
1RM Deadlift:
Worked up to 420, 5lb short of PR
"Isabel"
30 Snatches 135#
3:30, 2:00 PR from Feb, started 5-2-2, then 21 singles. Goal next time is sub 3:00
6 weeks out from el competision de dos
Getting back into it after a weekend of eating unhealthy, 20 hours of driving, drinking too much, and only doing 20 minutes x2 on the recumbent bike in the hotel.
Tuesday:
Skipped press day because plan on benching Wednesday.
AM: fasted walking 20 minutes
Throughout the day: frequency method pushups (5x35) and chinups (5x8)
PM: Weight training
Weighted chinups 2x max reps at 35 lbs... 7 reps and 6 reps
then...
Squat 2x5, 1x5+ @ 275 lbs. Max set was 8 reps.
then a heavy double at 330 lbs.
Wednesday:
AM: fasted walking 20 minutes
PM: Weight training
Bench Press 2x5, 1x5+ @235 lbs (should've done 232.5 lbs but I forgot the mini weights at home so I did a 5 lb jump instead)...Max set was 7 reps at 235 lbs.
then a heavy double at 270 lbs. I got like 1.5 reps and the douchebag trainer, who I told not to touch the bar, touched the frickin' bar. I may have gotten it without his help.
then...
Deadlift 1x5+ @ 300 lbs (overhand grip). Got 10 reps pretty easily...then a heavy double at 425 lbs.
Tuesday:
Skipped press day because plan on benching Wednesday.
AM: fasted walking 20 minutes
Throughout the day: frequency method pushups (5x35) and chinups (5x8)
PM: Weight training
Weighted chinups 2x max reps at 35 lbs... 7 reps and 6 reps
then...
Squat 2x5, 1x5+ @ 275 lbs. Max set was 8 reps.
then a heavy double at 330 lbs.
Wednesday:
AM: fasted walking 20 minutes
PM: Weight training
Bench Press 2x5, 1x5+ @235 lbs (should've done 232.5 lbs but I forgot the mini weights at home so I did a 5 lb jump instead)...Max set was 7 reps at 235 lbs.
then a heavy double at 270 lbs. I got like 1.5 reps and the douchebag trainer, who I told not to touch the bar, touched the frickin' bar. I may have gotten it without his help.
then...
Deadlift 1x5+ @ 300 lbs (overhand grip). Got 10 reps pretty easily...then a heavy double at 425 lbs.
Tuesday, October 15, 2013
OL Tues
In Mississippi this week - found a CrossFit gym on an Air Force base near my hotel, all the requisite equipment and a good amount of it, not sure if they actually run classes, probably just open gym most of the time. Meathead central, saw one legit dude squatting 405+, but mostly random bros trying to teach each other how to do power cleans and deadlifts and crossfitty things.
1RM Hang (top of knee) Clean + Jerk
95lb-135-185-205-225-235-245-255 (I think I have 265, didn't even have my oly shoes today)
Front Squats
3x60%
3x70%
3x3x80%
4 Rounds for Time:
7 Power Snatches 155#
14 Lateral Box Jumps 20"
21 Wall Balls
~13 minutes, only clock was a small analog clock on the wall
Back in the saddle
Strength:
Clean complex:
6x(Deadlift/2x hang squat clean/push jerk)
105,115,135,145, 145, 155
Conditioning:
200m farmer carry 55 KB each arm
Then
6 rounds of
8 hang power cleans 105
1 rope climb 12′
8 front squats 105
Then
200m farmer carry 55 KB each arm
Monday, October 14, 2013
2013-10-14 Strength (MB)
Squat: 180x3x5
Bench: 160x3x5
Deadlift: 205x1x5
Planks (center, left, right):30s x2
Declined Sit-ups: 10x2
Dips: 7,6,6
Sunday, October 13, 2013
Saturday, October 12, 2013
2013-10-12 Strength (MB)
Lifted with Yang today. PainTrain ftw.
Squat: 170x3x5
Press: 110x3x5
Power Clean: 135x5x3
Pull-ups: 6,5,5
101213
3x5 squat @ 320
Approaching PR territory! Not quite sure what it is, 325 I think. Also, I love out lifting huge bodybuilder nubs by 100+ lbs. So satisfying.
https://www.youtube.com/watch?v=mPTLOzHNtA0&feature=youtube_gdata_player
DCF Sat
Partner WOD
I.
15 Deadlifts (205lb)
20 Pushups
200m Run
II.
20 Wall Balls (20lb)
15 Pullups
200m Run
One partner begins on part I while the other partner begins on part II. Partners switch parts after one round of each, partners can only begin the next part when the other partner has finished their part. Each partner completes 4 rounds of each part.
20:35
Friday, October 11, 2013
101113
2x8 chins @ +27.5 (PR)
3x5 skull crushers @ 80
5 curlz @ 40-50-60-80-90
and shoulder mobility work of course...then i noticed it feeling tender when i'd reach into the back seat of the car for something. :(
3x5 skull crushers @ 80
5 curlz @ 40-50-60-80-90
and shoulder mobility work of course...then i noticed it feeling tender when i'd reach into the back seat of the car for something. :(
Thursday, October 10, 2013
Drop those panties
AM: fasted 20 minute walk
Throughout day: frequency method pushups (5x35) and chinups (5x8)
PM: 20 minutes on the elyptical -- Aerobic Solution
#Greyskull
Throughout day: frequency method pushups (5x35) and chinups (5x8)
PM: 20 minutes on the elyptical -- Aerobic Solution
#Greyskull
101013
Still spending a good amount of time mobilizing my shoulders, hopefully that pays off and I'm pressing pain-free next week.
3RM deadlift @ 470
Failed the deadlift. Halfway up on my second rep my grip slipped and I put it back down. Waited 4-5 min. Got a set of two but at this point my back was spent and I could feel it starting to round so I didn't want to push my luck and called it a day. This is the first time my grip has given me issues, back to the crush grippers! I might try to pull one or two with an alternated grip next deadlift session just to see how it feels (it's been like a year and a half since I started doing only double overhand hook grip), but I think it's going to feel strange and not solid for me. Hook grip FTW.
12 min on the reclined bike. Ahhhh....relaxing low impact cardio!
3RM deadlift @ 470
Failed the deadlift. Halfway up on my second rep my grip slipped and I put it back down. Waited 4-5 min. Got a set of two but at this point my back was spent and I could feel it starting to round so I didn't want to push my luck and called it a day. This is the first time my grip has given me issues, back to the crush grippers! I might try to pull one or two with an alternated grip next deadlift session just to see how it feels (it's been like a year and a half since I started doing only double overhand hook grip), but I think it's going to feel strange and not solid for me. Hook grip FTW.
12 min on the reclined bike. Ahhhh....relaxing low impact cardio!
Wednesday, October 9, 2013
OL Weds
15 mins to establish 2RM Hang Clean + Jerk: 95kg
Then 1x90%, 1x95%, 1x100% of above: 85kg, 90, 95
Front Squat:
5x170lb
5x195lb
5x210lb
5x210lb
Metcon:
For time:
500m Row
Then
21-15-9
Wallballs
C2B Pullups
\\ 6:48 - Wallballs unbroken
My Eyes
Fun Beats courtesy a 70s big video
Tuesday (rest day):
AM: fasted walking for 40 minutes in Rock Creek Park
Throughout the day: Frequency method of pushups (5x35) and chinups (5x8)
PM: went to the gym to do the ELYPTICAL (shoutout to Hari)...did something called the "Aerobic Solution" for 20 minutes that Greyskull references for fat loss. It's similar to intervals or doing hills.
Wednesday:
AM: non-fasted walking for 30 minutes in Rock Creek Park
PM: Weight training
Press 2x5, 1x5+ at 162.5 lbs (add 2.5 lbs) - 8 reps on the last set...shouldn't count the 8th rep since I went on my toes to keep my balance.
then...
Weighted Chinups 2x Max Reps at 32.5 lbs: 8 reps on each set (PR)...will add 2.5 lbs next time.
then...
Deadlift (overhand grip) 1x5+ at 295 lbs (add 5 lbs) - 10 reps ... I ended up doing two max rep sets (on each set I got 10 reps) because on the first set I think 10 lbs fell off the bar at some point during the set...so I redid it with collars on.
Finished up with a double (alternate grip) at 415 lbs. Got it. Pretty happy since I missed this last week (though I think the only reason I failed it was because of a freshly ripped callous).
Right after the double and the weights dropped I let out a big "WOOOOOOH" for good measure and started flexing in my driveway. At that exact time two pedestrians walking past each other both passed my house and gave me a very long stare down.
Tuesday (rest day):
AM: fasted walking for 40 minutes in Rock Creek Park
Throughout the day: Frequency method of pushups (5x35) and chinups (5x8)
PM: went to the gym to do the ELYPTICAL (shoutout to Hari)...did something called the "Aerobic Solution" for 20 minutes that Greyskull references for fat loss. It's similar to intervals or doing hills.
Wednesday:
AM: non-fasted walking for 30 minutes in Rock Creek Park
PM: Weight training
Press 2x5, 1x5+ at 162.5 lbs (add 2.5 lbs) - 8 reps on the last set...shouldn't count the 8th rep since I went on my toes to keep my balance.
then...
Weighted Chinups 2x Max Reps at 32.5 lbs: 8 reps on each set (PR)...will add 2.5 lbs next time.
then...
Deadlift (overhand grip) 1x5+ at 295 lbs (add 5 lbs) - 10 reps ... I ended up doing two max rep sets (on each set I got 10 reps) because on the first set I think 10 lbs fell off the bar at some point during the set...so I redid it with collars on.
Finished up with a double (alternate grip) at 415 lbs. Got it. Pretty happy since I missed this last week (though I think the only reason I failed it was because of a freshly ripped callous).
Right after the double and the weights dropped I let out a big "WOOOOOOH" for good measure and started flexing in my driveway. At that exact time two pedestrians walking past each other both passed my house and gave me a very long stare down.
100913
mobilized shoulder...going to give it the rest of the week off to not be painful in pressing movements.
2x8 neutral grip chins @ +25 (was feeling froggy so got a third set of 7; PR)
Rowed 1k
2x8 neutral grip chins @ +25 (was feeling froggy so got a third set of 7; PR)
Rowed 1k
2013-10-09 Running (MB)
3 miles at a 9:30/mile pace.
Haven't run in awhile. Difficult, but feels good.
Haven't run in awhile. Difficult, but feels good.
Tuesday, October 8, 2013
OL Mon
3RM Hang Snatch (Top Knee)
70kg, missed 75kg
WOD:
45 Toes to Bar
Then
3 Rounds
15 Deadlift (235#)
15 Back Squats (235#)
Use same barbell for both movements, bar starts on the ground for the squats, do not use a rack.
Somewhere between 11-15 minutes. Clock got reset halfway through. Scaled to 205. Did the first 15 squats unbroken, then did 10-5 for the last two rounds. Brutal workout, especially with the power clean then getting the bar overhead then in the back rack.
quick skwat sesh
3x5 squat @ 315
mobilized shoulders and did some rotator cuff rehabby type cable machine stuff. Shoulders been killing me.
Might need to chill with the 10 lb jumps now. Also, this is the 3rd squat session in a row where I've lost my balance to the front. The first rep of the last set I actually stumbled forward a bit. I guess I need to mobilize my ankles better? I might have been in too deep a beast mode and just rushed it a bit. Any other thoughts?
mobilized shoulders and did some rotator cuff rehabby type cable machine stuff. Shoulders been killing me.
Might need to chill with the 10 lb jumps now. Also, this is the 3rd squat session in a row where I've lost my balance to the front. The first rep of the last set I actually stumbled forward a bit. I guess I need to mobilize my ankles better? I might have been in too deep a beast mode and just rushed it a bit. Any other thoughts?
2013-10-08 Strength (MB)
Decided to start very low on this progression. I was suffering last week with crippling soreness. Hoping to add some running in the mix too.
Squat: 155x3x5
Press: 105x3x5
Deadlift: 185x3x5
Pullups: 6,6,5
Squat: 155x3x5
Press: 105x3x5
Deadlift: 185x3x5
Pullups: 6,6,5
Monday, October 7, 2013
FUUUUUUUUUUU
Got so weak from my vacation! Also blisters on my hands make lifting hella tough.
This past saturday I was supposed to do:
Snatch 95% (97kg) for 2 singles
C&J 95% (118kg) for 2 singles
Front squat 95% (342lbs) for 2 singles or 1RM testing
I ended up making 1 snatch out of the 2, and failed 2 more times. Then I wasn't able to C&J 118kg, and only got 110kg. Front squat I got to 335lbs for a single and called it there.
This past saturday I was supposed to do:
Snatch 95% (97kg) for 2 singles
C&J 95% (118kg) for 2 singles
Front squat 95% (342lbs) for 2 singles or 1RM testing
I ended up making 1 snatch out of the 2, and failed 2 more times. Then I wasn't able to C&J 118kg, and only got 110kg. Front squat I got to 335lbs for a single and called it there.
#shutdown
I lift so hard u guys don't even know. Maybe Ricci knows.
About to squat in 10. 2x5, 1x5+ @ 265 lbs. then finish with a double at 325.
Just finished benching and curls.
Bench was 2x5, 1x5 @ 227.5 lbs. the last set was 8 reps. Finished it off with a double at 260. Which I failed on the last rep at the PL comp in April. Pretty happy with that.
Greyskull ftmfw.
About to squat in 10. 2x5, 1x5+ @ 265 lbs. then finish with a double at 325.
Just finished benching and curls.
Bench was 2x5, 1x5 @ 227.5 lbs. the last set was 8 reps. Finished it off with a double at 260. Which I failed on the last rep at the PL comp in April. Pretty happy with that.
Greyskull ftmfw.
Saturday, October 5, 2013
lifting with AGK
3x5 press @ 140 (fail: 3-3-3)
2x8 chins @ +15, +20
3x5 squat @ 305
1x2 squat @ 335 (fail: lost my balance to the front on the second rep)
2x8 chins @ +15, +20
3x5 squat @ 305
1x2 squat @ 335 (fail: lost my balance to the front on the second rep)
Thursday, October 3, 2013
I am back
Just had a nice european vacation during which I didn't train at all. It was real tempting to track down a crossfit gym (of which there was one in each city I visited) and lift with some hot german crossfit chicks, but I just didn't really have the time (or motivation).
I've lifted 2 days since I got back:
Tuesday:
snatch 85% (87kg) for 4 singles
C&J 85% (106kg) for 4 singles
front squat 85% for 3 doubles
This felt really hard and my hands were hurting by the end. Funnily enough my mobility got better???
Wednesday:
work up to a heavy single muscle snatch (75kg)
snatch 80% (82kg) for 5 singles
C&J 80% (100kg) for 4 singles
Had to strap up for all snatch work, got a blister from the day before on my hand.
I'm now on a 3 week technique cycle, then 4 week strength cycle, then 4 week technique cycle, then competition on Dec 14. Reasonable goal is 110/135, reach goal is 115/140.
I've lifted 2 days since I got back:
Tuesday:
snatch 85% (87kg) for 4 singles
C&J 85% (106kg) for 4 singles
front squat 85% for 3 doubles
This felt really hard and my hands were hurting by the end. Funnily enough my mobility got better???
Wednesday:
work up to a heavy single muscle snatch (75kg)
snatch 80% (82kg) for 5 singles
C&J 80% (100kg) for 4 singles
Had to strap up for all snatch work, got a blister from the day before on my hand.
I'm now on a 3 week technique cycle, then 4 week strength cycle, then 4 week technique cycle, then competition on Dec 14. Reasonable goal is 110/135, reach goal is 115/140.
some liftin'
3RM bench (195; PR)
I think I had 200 in me, but my shoulder has been irritated lately, didn't want to push it.
2xME bench @ 135 (15-11)
+ some curlz and dipz also.
I think I had 200 in me, but my shoulder has been irritated lately, didn't want to push it.
2xME bench @ 135 (15-11)
+ some curlz and dipz also.
Tuesday, October 1, 2013
CFFB 100113
CSWOD
3RM deadlift (465; PR)
DWOD
3 rounds:
7 DB snatch then push press (left)
7 DB snatch then push press (right)
7 chinups @ +25 (scaled to +15)
10:01
3RM deadlift (465; PR)
DWOD
3 rounds:
7 DB snatch then push press (left)
7 DB snatch then push press (right)
7 chinups @ +25 (scaled to +15)
10:01
The SWOD called for 1RM 4" deficit deadlift, but I skipped that because I wanted to PR my 3RM and I do what I want!