Squat: 260x5x3 (PR)
Bench: 195x5x3
Deadlift: 285x5
Scheduled for deadlift and bench PR on Wednesday. Still going up by 10 on deadlift.
Friday, November 29, 2013
2013-11-29 Strength (PR)
Messed up the last post and deleted it.
Squat: 260x5x3 (PR)
Bench: 195x5x3
Deadlift: 285x5
Scheduled for deadlift and bench PR on Wednesday. Still going up by 10 on deadlift.
Thursday, November 28, 2013
Wednesday, November 27, 2013
112313: MD Powerlifting Championships
BLUF (lb):
Squat: 358.2x-358.2-374.8x
Bench: 192.9-203.9-214.9x
Deadlift: 474-496-512.6x
Total: 1058.2, Class III
Weighed in at 171.8 lb, 181.9 weight class
Squat: I had a kg/lbs sheet that had conversion tables on it, and next to the appropriate entries I listed what lift/attempt I intended for them. I had made some corrections to my squat numbers after my squat singles day last week and basically I gave them my 2nd attempt as my opener without realizing it. Didn't realize till I saw 358.2 on the screen when I stepped up to the platform. I think that psyched me out, and I lost my balance to the front on the opener. That sucked. I am chalking up my recent troubles with squat form to my high bar squatting a couple months back. Kind of how racquetball will fuck up your tennis game in short order. No more high bar squatting. I'll front squat when I want to get my quadz swoll.
Bench: Shoulder felt shitty and unstable, but I felt as strong as I could have I think. Thought I could get 214.9. My overall strategy to deal with my nerves was to not give a fuck about the meet. This was great because I honestly wasn't nervous or experiencing anxiety at all. In that respect I had a great day. The downside to this strategy was that I feel like maybe I could have ground out my third bench and deadlift attempts if I was more invested in getting them.
Deadlift: Ugh, I love deadlift. Such a redeeming period of the meet for me. 495 at the gym this past Monday was grindy, slow, jerky, ugly. I think it would have been redlighted at the meet. 496 went up smooth as butter though (videos forthcoming, next week sometime). Watching the video I'm sure I could have gotten 512, I just gave up on it.
Goals: I want to do another meet in ~12 months. I want to win my weight class. 1196 was the winning total, so I need to put 150 lb on my total. I think I can reasonably reach these numbers in that timeframe: 450 squat, 250 bench, 550 deadlift. I've got 10 lbs of wiggle room in my weight class, plus I could stand to lose upwards of 10 lbs of fat, so thats 20 lbs of muscle I could feasibly add.
Also, the MD state record for "deadlift only" (separate record from a deadlift pulled during a full meet) is 402 (compared to a whopping 661 for a deadlift in a full meet). Chump change. The reason being that no one really competes for those records. Nevertheless, if a meet comes up that I can go deadlift only and put my name in the record books, I'm gonna snipe it. There was one back in October that I'm kinda ticked I didn't know about.
Squat: 358.2x-358.2-374.8x
Bench: 192.9-203.9-214.9x
Deadlift: 474-496-512.6x
Total: 1058.2, Class III
Weighed in at 171.8 lb, 181.9 weight class
Squat: I had a kg/lbs sheet that had conversion tables on it, and next to the appropriate entries I listed what lift/attempt I intended for them. I had made some corrections to my squat numbers after my squat singles day last week and basically I gave them my 2nd attempt as my opener without realizing it. Didn't realize till I saw 358.2 on the screen when I stepped up to the platform. I think that psyched me out, and I lost my balance to the front on the opener. That sucked. I am chalking up my recent troubles with squat form to my high bar squatting a couple months back. Kind of how racquetball will fuck up your tennis game in short order. No more high bar squatting. I'll front squat when I want to get my quadz swoll.
Bench: Shoulder felt shitty and unstable, but I felt as strong as I could have I think. Thought I could get 214.9. My overall strategy to deal with my nerves was to not give a fuck about the meet. This was great because I honestly wasn't nervous or experiencing anxiety at all. In that respect I had a great day. The downside to this strategy was that I feel like maybe I could have ground out my third bench and deadlift attempts if I was more invested in getting them.
Deadlift: Ugh, I love deadlift. Such a redeeming period of the meet for me. 495 at the gym this past Monday was grindy, slow, jerky, ugly. I think it would have been redlighted at the meet. 496 went up smooth as butter though (videos forthcoming, next week sometime). Watching the video I'm sure I could have gotten 512, I just gave up on it.
Goals: I want to do another meet in ~12 months. I want to win my weight class. 1196 was the winning total, so I need to put 150 lb on my total. I think I can reasonably reach these numbers in that timeframe: 450 squat, 250 bench, 550 deadlift. I've got 10 lbs of wiggle room in my weight class, plus I could stand to lose upwards of 10 lbs of fat, so thats 20 lbs of muscle I could feasibly add.
Also, the MD state record for "deadlift only" (separate record from a deadlift pulled during a full meet) is 402 (compared to a whopping 661 for a deadlift in a full meet). Chump change. The reason being that no one really competes for those records. Nevertheless, if a meet comes up that I can go deadlift only and put my name in the record books, I'm gonna snipe it. There was one back in October that I'm kinda ticked I didn't know about.
2013-11-27 Strength (MB)
Squat: 255x5x3
Press: 140x5x3 (PR)
Power Clean: 165x3x5 (PR)
Press was hard. Power cleans too.
Squat was very slow. Scheduled for a PR on Friday while I'm home for thanksgiving -- must focus on recovery.
Tuesday, November 26, 2013
SMCF Monday, Tuesday - AM
Monday
Strength:
OHS
1x10@95 old for 3 sec at bottom of squat)
3x8 @ 120, the last set was tougher than expected, these were ~65% of 1 rep max
Conditioning:
50 box jump overs 24"
50 db/kb snatches 55lb (alternating arms)
50 abmat situps
50 ohs 95
50 box jumps 24"
Had too much fun (read: the right amount of fun) Saturday, and was still feeling it. Finished around 17 min. The 50 OHS were rough after the strength and the KB snatches.
Tuesday
Strength:
Hang Power Clean (work up to 2 rep max)
- got up to 175, got 185 once but missed it on the second clean.
I never get low enough in my cleans, even power cleans. Going to start working on catching the bar wherever I catch it and just riding it down to a full squat to get use to the full depth after a clean. I think this will help my body memorize where it needs to be.
Conditioning:
15 minute time cap
2000 meter row
then in the remaining time complete an ascending ladder of the following complex
1 power clean 135/95
2 front squats 135/95
3 front rack lunges 135/95
2 power clean
3 front squats
4 front rack lunges
3 power clean
4 front squats
5 front rack lunges
etc., etc.
Scaled to 105 because my core couldnt handle the lunges, they were a sloppy mess to start but they got better.
Score of 73 (total reps after the row). Finished the row a little after 7 min.
Strength:
OHS
1x10@95 old for 3 sec at bottom of squat)
3x8 @ 120, the last set was tougher than expected, these were ~65% of 1 rep max
Conditioning:
50 box jump overs 24"
50 db/kb snatches 55lb (alternating arms)
50 abmat situps
50 ohs 95
50 box jumps 24"
Had too much fun (read: the right amount of fun) Saturday, and was still feeling it. Finished around 17 min. The 50 OHS were rough after the strength and the KB snatches.
Tuesday
Strength:
Hang Power Clean (work up to 2 rep max)
- got up to 175, got 185 once but missed it on the second clean.
I never get low enough in my cleans, even power cleans. Going to start working on catching the bar wherever I catch it and just riding it down to a full squat to get use to the full depth after a clean. I think this will help my body memorize where it needs to be.
Conditioning:
15 minute time cap
2000 meter row
then in the remaining time complete an ascending ladder of the following complex
1 power clean 135/95
2 front squats 135/95
3 front rack lunges 135/95
2 power clean
3 front squats
4 front rack lunges
3 power clean
4 front squats
5 front rack lunges
etc., etc.
Scaled to 105 because my core couldnt handle the lunges, they were a sloppy mess to start but they got better.
Score of 73 (total reps after the row). Finished the row a little after 7 min.
Monday, November 25, 2013
2013-11-25 Strength (MB)
Squat: 250x5x3
Bench: 190x5x3
Deadlift: 275x5
2 rounds of:
55sec plank center
55sec plank right
55sec plank left
10 declined sit-ups
Pull-ups: 5,4,3
Pull-ups getting worse. Prob cause I've been cultivating mass lately.
First week of Pre-comp cycle
This week we started the pre-competition cycle, which will last about 4 weeks. The focus will be on the full lifts, and we will be doing more volume and intensity, and dialing back the strength work (although there will still be some).
Saturday 11-23-13:
So I was drinking heavily the night before, and right before bed I bought 2 Jack In The Box meals (double cheeseburger and a spicy chicken). I ate 1.5 of them and went to bed. Woke up at 1pm (training is at 1pm), and made it to training about an hour late. I shoveled the leftover food from the night before. I felt like shit right when I woke up, and assumed training was going to suck.
Snatch heavy single - Things felt good during warmups, and I hit 100kg without too much trouble. 102 is my PR right now, so I went for 105. It didn't feel too heavy and I got it. I felt lucky then, so I went for 107. The first attempt right off the floor I felt my grip going, so I didn't pull it confidently and lost it in front. The second attempt I gripped the bar as tight as I could, and it felt better off the floor and I managed to lock it out! I'll take a 5kg PR.
C&J 2 singles at 90% - these felt ok, nothing out of the ordinary.
Front Squat 4 doubles at 325lbs - I did these on Sunday since I was super late on Saturday. They felt reasonably heavy. Not sure I could have done them easily if I actually tried to do it Saturday.
All in all a good week, I think we might be doing heavy single C&Js next weekend, so I'm excited to see if I improved there as well. A 130kg+ C&J would be awesome to hit.
Saturday 11-23-13:
So I was drinking heavily the night before, and right before bed I bought 2 Jack In The Box meals (double cheeseburger and a spicy chicken). I ate 1.5 of them and went to bed. Woke up at 1pm (training is at 1pm), and made it to training about an hour late. I shoveled the leftover food from the night before. I felt like shit right when I woke up, and assumed training was going to suck.
Snatch heavy single - Things felt good during warmups, and I hit 100kg without too much trouble. 102 is my PR right now, so I went for 105. It didn't feel too heavy and I got it. I felt lucky then, so I went for 107. The first attempt right off the floor I felt my grip going, so I didn't pull it confidently and lost it in front. The second attempt I gripped the bar as tight as I could, and it felt better off the floor and I managed to lock it out! I'll take a 5kg PR.
C&J 2 singles at 90% - these felt ok, nothing out of the ordinary.
Front Squat 4 doubles at 325lbs - I did these on Sunday since I was super late on Saturday. They felt reasonably heavy. Not sure I could have done them easily if I actually tried to do it Saturday.
All in all a good week, I think we might be doing heavy single C&Js next weekend, so I'm excited to see if I improved there as well. A 130kg+ C&J would be awesome to hit.
Sunday, November 24, 2013
DCF Comp Fri and Sat
Friday
Set 1.) 8 @ 60%-70%
Set 2.) 7
Set 3.) 6
Set 4.) 8
Set 5.) 7
Set 6.) 6
Notes:
- Compare to 10/25. Look to add slightly more weight but still focus on position
- The 1 second pause at the bottom is NOT a "rest." It's like an isometric hold.
\\ 115-125-135-115-135-145, these are feeling better, should be able to continue to add ~10lb a week
---
Practice your Muscle Ups for 12-15 minutes. This should be a non-fatiguing effort but practice under various types of stresses. Bars, weighted, bar & weighted?
\\ Practiced MU with false grip and no false grip, false grip are still infinitely easier for me but need to practice no false grip. Did a few false grip MU wearing a 20lb vest, then did a few false grip with 20lb med ball between my knees (without the vest). Curious to see what my 1RM weighted MU is.
---
10 minutes AMRAP:
4/side Pistols
8 C2B Pullups
12 Suitcase Deadlift, 30%1RM
4/side Pistols
8 C2B Pullups
12 Suitcase Deadlift, 30%1RM
\\ 5 rounds + 14 reps at 135# deadlift, suitcase deadlift is like a one-armed deadlift with the weight at your side, the idea is to set up the same as you would for a conventional deadlift rather than doing a side bend and f-cking up your spine, these ended up being the most taxing part of the workout, a lot of midline stabilization required, overall it was pretty easy to keep an 80% intensity pace due to the nature of the movements, hard to do any of these really fast
---
Saturday
High Hang Clean + High Hang Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%
\\ Worked up to 70kg (154lb), felt solid
---
Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1 @ 105%
Set 4.) 1.1 @ 105%
Set 5.) 1.1 @ 110%
Set 6.) 1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1 @ 105%
Set 4.) 1.1 @ 105%
Set 5.) 1.1 @ 110%
Set 6.) 1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.
\\ Worked up to 130kg (286lb), most I've clean-pulled before, felt pretty good
---
2 sets @ 80%:
10 min running clock
1000m Row (buy-in)
Remaining AMRAP:
25 KB Swings
10 Pushups
Rest 3 minutes between sets.
Notes:
- Both sets should be the EXACT same amount of reps
- Border on under-pacing. Leave a lot in the tank.
10 min running clock
1000m Row (buy-in)
Remaining AMRAP:
25 KB Swings
10 Pushups
Rest 3 minutes between sets.
Notes:
- Both sets should be the EXACT same amount of reps
- Border on under-pacing. Leave a lot in the tank.
\\ 3 + 10 reps for both sets, 1.5p KB, second round felt harder than the first, naturally, maybe could have paced the first one a little slower
Friday, November 22, 2013
2013-11-22 Strength (MB) [3 PRs]
Squat: 245x5x3
Press: 135x5x3 (PR)
Power Clean: 160x3x5 (PR)
2 rounds of:
50sec plank center
50sec plank left
50sec plank right
10 declined sit-ups
Dips: 10,9,7 (PR)
Press PR was sweet since it places me in the 1 plate category. It was tough. PC PR is cheap cause I've never focused on it before. Waiting for the day when I drop the PC and get yelled at by staff.
Been eating and sleeping well. Hit a bodyweight PR of 216 this morning. Got my eyes set on a squat PR next Friday while I'm home for thanksgiving.
Been having some shoulder issues from low bar. After I rack, shoulder feels terrible. I did shoulder dislocations and lax ball mobing before and in between sets - it helped, but the pain is still there. Will continue.
Good luck to AK and MR at their meet this weekend. I admire your spirits despite the various setbacks leading up to the competition. <3
Wednesday, November 20, 2013
DCF Comp
Playing catchup on workouts after being out of town the last few days:
29 - 135
27 - 135
28 - 135
30 - 145
Lost my balance on some of the snatches, bar popping forward in second pull then swinging back overhead, probably could have done 155lb but would have added another second or two, goal was to keep it sub 30
6x2 Hi Hang Snatch
\\ Worked up to 60kg, used a slightly more narrow grip on the last two sets, felt more solid in the catch.
6x2 Push Jerk Doubles
\\ 95lb-145-175-185-185-185
185 felt heavy today, generally 205 would be manageable6 sets, every 2 minutes:
3 Unbroken Snatches
10 Burpees
\\ 28s - 125lb
27 - 12529 - 135
27 - 135
28 - 135
30 - 145
Lost my balance on some of the snatches, bar popping forward in second pull then swinging back overhead, probably could have done 155lb but would have added another second or two, goal was to keep it sub 30
---
Wide Stance Box Squat @ 2121
Sets of 8-7-6-8-7-6
\\185lb-195-205-205-205-205
3 rounds:
10-12 Good Morning @ 3121
rest 60 seconds
10-12 DB Bulgarian Split Squats @ 2121
rest 60 seconds
10-12 Good Morning @ 3121
rest 60 seconds
10-12 DB Bulgarian Split Squats @ 2121
rest 60 seconds
\\ Skipped, didn't have time
2 rounds @ 80%:
10 min AMRAP:
Row Calories
Rest 3 minutes between rounds.
Notes:
-Both rows should be the EXACT same amount of calories
- Border on under-pacing. Leave a lot in the tank.
- Look to add 2-5% or so more calories
10 min AMRAP:
Row Calories
Rest 3 minutes between rounds.
Notes:
-Both rows should be the EXACT same amount of calories
- Border on under-pacing. Leave a lot in the tank.
- Look to add 2-5% or so more calories
\\ 156/159 calories, other guys pulled 177/185, 148/152, 201/202
2013-11-20 Strength (MB)
Squat: 240x5x3
Bench: 185x5x3
Deadlift: 265x5
2 rounds of:
50sec plank center
50sec plank right
50sec plank left
10 declined sit-ups
Pull-ups: 7,5,4
112013: wtf
squat singles: 365x-345-360x
2x6-8 chins @ +42.5 (7-7)
pretty bummed about this. hit 3x3@345 and then a single at 365 on the 5th, so i was hoping for something in the 380 neighborhood for a single. maybe i didn't do as many warm up sets as i should have, i dunno. that last 360 i just barely missed. we'll see how this weekend goes...time to rest up for saturday.
2x6-8 chins @ +42.5 (7-7)
pretty bummed about this. hit 3x3@345 and then a single at 365 on the 5th, so i was hoping for something in the 380 neighborhood for a single. maybe i didn't do as many warm up sets as i should have, i dunno. that last 360 i just barely missed. we'll see how this weekend goes...time to rest up for saturday.
Tuesday, November 19, 2013
Hotel WOD
100 Burpee Box Jumps (25# dumb bells)
16:52 - more like 100 push ups + bench step up/overs with 25# dumb bells, goal next time is sub 15:00.
111913
Bench singles: 185-195-200
Shoulder still feels like shit. I've been messing around with a TENS unit which seems to help, feels pretty sweet. I'm gonna buy one I think, been borrowing this one from the girlfriend's physician father. I'm happy with today's results, I should be able to squeak out a small bench PR.
Based on yesterday and today my meet attempts will look something like this:
squat: ? (squatting singles tomorrow)
bench: 190-205-210
deadlift: 470-495-510
I still need to do the conversions to kg and choose those with care. I'll tackle that in tomorrow's post.
Shoulder still feels like shit. I've been messing around with a TENS unit which seems to help, feels pretty sweet. I'm gonna buy one I think, been borrowing this one from the girlfriend's physician father. I'm happy with today's results, I should be able to squeak out a small bench PR.
Based on yesterday and today my meet attempts will look something like this:
squat: ? (squatting singles tomorrow)
bench: 190-205-210
deadlift: 470-495-510
I still need to do the conversions to kg and choose those with care. I'll tackle that in tomorrow's post.
Monday, November 18, 2013
2013-11-18 Strength (MB)
Squat: 235x3x5
Press: 130x3x5
Power Clean: 155x5x3
2 rounds of:
50sec plank center
50sec plank right
50sec plank left
Dips: 10,7,4
Squats were noticeably slower today. Everything felt pretty heavy. Got to focus on recovery this week.
End Of Cycle Maxing Out
This is the last week of the strength cycle before we begin the pre-competition cycle, so on Saturday we tested new maxes.
Back squat first:
Did my last warm up at 445, which felt decent but didn't give me that much confidence. I then took 475 which would be a 10lb pr. Out of the bottom I went way way way forward, and lost it. Try 2: this time I wasn't forward, but I stalled it about half of the way up. My coach told me that after the bounce from the bottom I just didn't start pushing early enough (aka I should start pushing right out of the bottom). Try 3: taking that advice in mind, I finally managed to grind it out for a 10lb PR.
I was reasonably happy about this, but I probably had this weight during my last meet (where I hit 465 easy and missed 485 twice) back in Feb. At least this was high bar??
I was supposed to go for maxes in snatch and C&J, but I was too damn tired. Hit a 90kg snatch and a 120kg C&J and called it a day.
Back squat first:
Did my last warm up at 445, which felt decent but didn't give me that much confidence. I then took 475 which would be a 10lb pr. Out of the bottom I went way way way forward, and lost it. Try 2: this time I wasn't forward, but I stalled it about half of the way up. My coach told me that after the bounce from the bottom I just didn't start pushing early enough (aka I should start pushing right out of the bottom). Try 3: taking that advice in mind, I finally managed to grind it out for a 10lb PR.
I was reasonably happy about this, but I probably had this weight during my last meet (where I hit 465 easy and missed 485 twice) back in Feb. At least this was high bar??
I was supposed to go for maxes in snatch and C&J, but I was too damn tired. Hit a 90kg snatch and a 120kg C&J and called it a day.
111813: 1 day since last incident
deadlift singles: 405-455-495 (15 lb PR)
2x6-8 chins @ +40 (8-8; reps PR)
2x6-8 chins @ +40 (8-8; reps PR)
Figure 1: Get some.
Sunday, November 17, 2013
DCF Comp Sat
Made up Saturday's conditioning at LA Fitness in Chicago.
3 min AMRAP:
10 Pushups
15 KB Swings, 1.5/1
200m Run
Rest 2 minutes
3 min AMRAP:
10 Pushups
15 KB Swings, 1.5/1
200m Run
Rest 5 minutes
3 min AMRAP:
10 Burpees
20 OH Lunges, 45/25
Rest 2 minutes
All AMRAPs @ 80%:
3 min AMRAP:
10 Pushups
15 KB Swings, 1.5/1
200m Run
Rest 2 minutes
3 min AMRAP:
10 Pushups
15 KB Swings, 1.5/1
200m Run
Rest 5 minutes
3 min AMRAP:
10 Burpees
20 OH Lunges, 45/25
Rest 2 minutes
3 min AMRAP:
10 Burpees
20 OH Lunges, 45/25
10 Burpees
20 OH Lunges, 45/25
\\ Subbed row for run
1 + 50m
1 + 75m
2 + 3
2 + 4
Friday, November 15, 2013
2013-11-15 Strength (MB)
Squat: 230x3x5
Bench: 180x3x5
Deadlift: 255x1x5
2 rounds of:
45sec plank center
45sec plank right
45sec plank left
10 declined sit-ups
Pull-up: 7,5,4
Training Update 11-15-13
This week is the last week of the strength cycle. We're tapering and I think I'm going for some new maxes on Saturday.
Notable lifts:
- back squatted 420 for 2 doubles
- hit a front squat PR @ 370
I've also been working on not dragging the bar up my leg during cleans. They've felt a lot crisper. We'll see when I start the pre-competition cycle next week.
Oh, and I push pressed 225 for a double. Actually kinda happy with that one.
Notable lifts:
- back squatted 420 for 2 doubles
- hit a front squat PR @ 370
I've also been working on not dragging the bar up my leg during cleans. They've felt a lot crisper. We'll see when I start the pre-competition cycle next week.
Oh, and I push pressed 225 for a double. Actually kinda happy with that one.
SMCF Friday - AM
Strength:
Power Snatch + Snatch Drop + 2xOHS
Got up 135 but my snatch drops were real ugly. Wasn't quick enough getting low so my shoulders would be out of position on the OHSs. Dropped to 115, and I was more comfortable getting lower under the bar, but I was prolly just pressing it up and not bothered by the weight when I extenally rotated my shoulders. Need to work on speed and flexibility.
Conditioning:
Fat Nancy
400 meter run
25 ohs 75/45
400 meter run
20 ohs 95/65
400 meter run
15 ohs 115/85
400 meter run
10 ohs 135/105
400 meter run
5 ohs 155/125
Scaled: Just added 10lbs from 75 until I got up to 115 at the end
~20:00
Felt like crap going into the workout, but I was satisfied that I hit it hard and went for it. Was definitely feeling the week of training on this one. Going to try yoga tonight to begin loosening up and practice covertly staring at girl's asses. Sweaty guy in the back...chyeeeeck.
Power Snatch + Snatch Drop + 2xOHS
Got up 135 but my snatch drops were real ugly. Wasn't quick enough getting low so my shoulders would be out of position on the OHSs. Dropped to 115, and I was more comfortable getting lower under the bar, but I was prolly just pressing it up and not bothered by the weight when I extenally rotated my shoulders. Need to work on speed and flexibility.
Conditioning:
Fat Nancy
400 meter run
25 ohs 75/45
400 meter run
20 ohs 95/65
400 meter run
15 ohs 115/85
400 meter run
10 ohs 135/105
400 meter run
5 ohs 155/125
Scaled: Just added 10lbs from 75 until I got up to 115 at the end
~20:00
Felt like crap going into the workout, but I was satisfied that I hit it hard and went for it. Was definitely feeling the week of training on this one. Going to try yoga tonight to begin loosening up and practice covertly staring at girl's asses. Sweaty guy in the back...chyeeeeck.
Thursday, November 14, 2013
Ups and Downs
Training was going well until last Wednesday when I got sick and the stress of work started getting to me. I went for a deadlift double at 455 lbs and couldn't move the weight an inch. Thursday, Friday, Saturday and Sunday I felt even shittier and rested up as much as possible while working most of the weekend. Monday I had off and tried to get back in where I left off. I bumped up the press to 177.5 lbs. Went 4-4-4...Ok, not bad so far - per greyskull programming, I'll switch to doing sets of 3 on these moving forward. Started warming up on squats. I got to my last warmup squat at 275 lbs...and failed. I almost quit lifting and went for the doritos right then. I went in the house, took a forkful of lamb out of the slowcooker and forced it down. Went back outside and loaded 305 up, which is where I am in my squat greyskull progression, having done 300 lbs a week earlier pretty easily. 305 felt so heavy. I could only manage sets of 3. But given that I was (and still am) recovering from being sick, I guess I'll take it. Tuesday and Wednesday, because of work, I couldn't get a workout in. Today I benched at work and did deadlifts when I got home. Bench went well. I got 3x5@247.5 lbs and it felt pretty good. I tried going for a double at 265lbs right after, and I couldn't get the weight off my chest. I tried a double at 255 lbs after that, and I could only get one rep and it was a squeaker. Ok, I'll take it. If I'm fresh I think I can get 285. Went home...had some turkey and an apple. Loaded up the bar for deadlifts. Did 7 reps at 325 lbs overhand grip. Felt pretty good. Loaded the bar up to 455 for a double. First rep felt easy. Second rep was a squeaker but I got it. Pretty happy, feeling good after a tough week of training and shitty week of work. Time to mob.
111413
1x5 deadlift @ 435
1x2 deadlift @ 455
Didn't do chins due to verbal altercation with the spin class. I blew up. Nothing gets under my skin like this bitch making jokes about how I'm slamming the weights around for attention WHILE I'm trying to focus on grinding out a set. In court, I will use this blog entry as material evidence that I suffered emotionally due to her ignorant and downright cunty bullying.
1x2 deadlift @ 455
Didn't do chins due to verbal altercation with the spin class. I blew up. Nothing gets under my skin like this bitch making jokes about how I'm slamming the weights around for attention WHILE I'm trying to focus on grinding out a set. In court, I will use this blog entry as material evidence that I suffered emotionally due to her ignorant and downright cunty bullying.
Wednesday, November 13, 2013
DCF Comp
Deload week, workouts have been taking 60 mins or less, which is nice. Here's what we've done:
Mon
Wide Stance Box Squat
6x6 @ 2121 - worked up to 225lb, working on keeping hip/lower spine from overextending and keeping torso as vertical as possible
4 Rounds
10-12 Deadlifts @ 3121 - 185lb
90s rest
8-10 Walking Lunges - 32kg KB per hand
90s rest
4 Sets at 80%
3 min Row for Calories
2 min rest
\\ 50 calories per round, rowed the fourth set without looking at the monitor, all feel baby
---
Tues
6x1 Three Position Snatch (Hi Hang, Top of Knee, Below Knee) at 55%
\\ Worked up to 45kg, working on setting my shoulders in the catch
8x1 Snatch Pull
\\ Worked up to 110kg, felt good
4 sets @ 100%:
40 second AMRAP:
200m row
AMRAP burpees
Rest 2 minutes between sets
40 second AMRAP:
200m row
AMRAP burpees
Rest 2 minutes between sets
\\ First set row took 39 seconds, 0 burpees, scaled to 175m for the remaining rounds, 4-3-3 burpees
---
Weds
15 mins practicing HSPU
\\ Strict HSPU hurt my right shoulder, like strict presses, kipping HSPU feel good though
4 sets @ 100%:
20 second burpee Sprint
Rest 2:30 minutes
20 second burpee Sprint
Rest 2:30 minutes
\\ 14-14-13-13
10-9-8-7-6-5-4-3-2-1
Unbroken kb swing
Strict dips
Unbroken kb swing
Strict dips
\\ 4:21 - 28kg KB (American style), ring dips, should have used 32kg KB, KBS and dips unbroken
2013-11-13 Strength (MB)
Squat: 225x3x5
Press: 125x3x5
Power Cleans: 150x5x3
2 rounds of:
45sec plank center
45sec plank right
45sec plank left
10 declined sit-ups
Dips: 8,6,6
Everything felt pretty good. Overall, I'm starting to feel the aches and pains of getting to higher weights but I'm convinced that the daily mobility session is helping.
SMCF Wednesday - AM
Strength:
Strict Press
Got up to 145. Attempted 150 3 times but failed each time. I know I can get this weight now; its just frustrating it's not going up.
Conditioning:
3 rounds of:
20 Reverse back rack lunges 95
20 Shoulder to overhead 95
20 Wall-Balls 20 (5 burpees immediately after situps for every drop of the Med-ball)
then
60 medball sit-ups
17:01. Was having issues with the lunges, need to work on my core stability.
Strict Press
Got up to 145. Attempted 150 3 times but failed each time. I know I can get this weight now; its just frustrating it's not going up.
Conditioning:
3 rounds of:
20 Reverse back rack lunges 95
20 Shoulder to overhead 95
20 Wall-Balls 20 (5 burpees immediately after situps for every drop of the Med-ball)
then
60 medball sit-ups
17:01. Was having issues with the lunges, need to work on my core stability.
Tuesday, November 12, 2013
111213: fuuuuuuuuuuuuu
3x3 squat @ 350 (horrendous fail: 1-1-1)
2x6-8 chins @ +35 (8-8)
So pissed, just lots of bullshit transpiring lately, largely work related, but stalling out on my lifts isn't brightening my day any. Spent approximately all weekend drinking, this may have something to do with it. Though I just feel like I'm at the top of the envelope and can't break through. I have about 4 squat sessions before the meet, how should I spend them?
2x6-8 chins @ +35 (8-8)
So pissed, just lots of bullshit transpiring lately, largely work related, but stalling out on my lifts isn't brightening my day any. Spent approximately all weekend drinking, this may have something to do with it. Though I just feel like I'm at the top of the envelope and can't break through. I have about 4 squat sessions before the meet, how should I spend them?
Monday, November 11, 2013
2013-11-11 Strength (MB)
Squat: 220x3x5
Bench: 175x3x5
Deadlift: 245x1x5
2 rounds of:
45sec plank center
45sec plank left
45sec plank right
10 declined sit-ups
Pull-ups: 8,4,3
Not sure what happened in last two sets of pull-ups. Arms felt dead.
SMCF Monday - AM
Strength:
Deadlift
- went up to 315 this morning. Didn't get a good warmup in and felt something pull in my neck so I didn't increase weight after that. Dropped weight to 225 and focused on rising hips and shoulders at the same rate.
Conditioning:
Veterans Day Hero WOD - “Bradshaw”
10 rounds for time:
3 handstand push ups
6 deadlift 225
12 pullups
24 double unders
Time cap at 25:00. 9 rds + 3. Partied a little too hard with JB this weekend...worth it.
Deadlift
- went up to 315 this morning. Didn't get a good warmup in and felt something pull in my neck so I didn't increase weight after that. Dropped weight to 225 and focused on rising hips and shoulders at the same rate.
Conditioning:
Veterans Day Hero WOD - “Bradshaw”
10 rounds for time:
3 handstand push ups
6 deadlift 225
12 pullups
24 double unders
Time cap at 25:00. 9 rds + 3. Partied a little too hard with JB this weekend...worth it.
Saturday, November 9, 2013
DCF Comp Sat
High Hang Clean + Above Knee Clean+ Below the Knee Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%
Notes:
- Focus on moving the bar into the hip, not the hip in to the bar
- Even on the second lift be patient getting the bar to your hip
...rest 2 minutes...
4+30
3+15 (1p KB)
4 (1.5p KB)
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%
Notes:
- Focus on moving the bar into the hip, not the hip in to the bar
- Even on the second lift be patient getting the bar to your hip
\\ Started at 145lb, worked up to 165, speed felt good, getting the bar in a good position after the second pull
---
Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1.1 @ 105%
Set 4.) 1.1.1 @ 105%
Set 5.) 1.1.1 @ 110%
Set 6.) 1.1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.
Notes:
-Work on pulling your knees out of the way of the bar.
-Be as patient as possible before you finally "explode"
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1.1 @ 105%
Set 4.) 1.1.1 @ 105%
Set 5.) 1.1.1 @ 110%
Set 6.) 1.1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.
Notes:
-Work on pulling your knees out of the way of the bar.
-Be as patient as possible before you finally "explode"
\\ Started at 225lb, worked up to 265, went a little heavier last week, these felt ok
---
5 minutes @ 80%
12 Alt KB Snatches, 1pd
8 Box Jumps
12 Alt KB Snatches, 1pd
8 Box Jumps
...rest 2 minutes...
5 minutes @ 80%
30 Double Unders
20 Alternating Lunges
30 Double Unders
20 Alternating Lunges
...rest 2 minutes...
5 minutes @ 80%
5 Pushups
10 Unbroken Butterly Pullups
20 KB Swings, 1pd
5 Pushups
10 Unbroken Butterly Pullups
20 KB Swings, 1pd
...rest 2 minutes...
5 minutes @ 80%
12 Atl KB Snatches, 1pd
8 Box Jumps
Notes:
- Last set and first set should be the exact same
12 Atl KB Snatches, 1pd
8 Box Jumps
Notes:
- Last set and first set should be the exact same
\\ 3+18 (1.5p KB by accident)
4+30
3+15 (1p KB)
4 (1.5p KB)
2013-11-09 Running + Jumping (MB)
3 rounds of:
30 seconds of single-unders
30 seconds rest
then,
2.5mi run at 8:30/mi pace
30 seconds of single-unders
30 seconds rest
then,
2.5mi run at 8:30/mi pace
Friday, November 8, 2013
110813
3x5 press @ 125 (felt heavy)
3x8 plate flips @ 35
Couple 45 plate flip singles. Finger pads tore up now.
SMCF Friday - AM
Strength:
Strict Press
- worked up to 3rm at 135, I could have gone a little heavier, 140 maybe 145
Skill:
Handstand walk
Progression:
Start against wall, then bring legs off wall and hold for as long as possible (got up to 20-25 sec)
Kick up in the air but have a spotter. 10 touches with each arm to shoulder, try to maintain body position
Have spotter let go and attempt walk - got about 6-7 feet if you include the fall (I'm 6 feet tall)
- my shulders were tired at this point but I at least stayed up for a bit after the spotter let go.
Conditioning:
4 rounds for time of
10 Stone 2 Shoulder 95 (love getting stoned before work)
20 ft. handstand walk
10 OH Lunges 45/25
20 ft. handstand walk
*sub for handstand walks is 2 wall walks and 40 ft bear crawls
12:52
Strict Press
- worked up to 3rm at 135, I could have gone a little heavier, 140 maybe 145
Skill:
Handstand walk
Progression:
Start against wall, then bring legs off wall and hold for as long as possible (got up to 20-25 sec)
Kick up in the air but have a spotter. 10 touches with each arm to shoulder, try to maintain body position
Have spotter let go and attempt walk - got about 6-7 feet if you include the fall (I'm 6 feet tall)
- my shulders were tired at this point but I at least stayed up for a bit after the spotter let go.
Conditioning:
4 rounds for time of
10 Stone 2 Shoulder 95 (love getting stoned before work)
20 ft. handstand walk
10 OH Lunges 45/25
20 ft. handstand walk
*sub for handstand walks is 2 wall walks and 40 ft bear crawls
12:52
2013-11-08 Strength (MB)
Squat: 215x3x5
Press: 120x3x5
Power Clean: 145x5x3
2 rounds of:
30sec plank center
30sec plank right
30sec plank left
10 declined sit-ups
Dips: 8,6,5
Thursday, November 7, 2013
DCF Comp Thurs
Started off with conditioning work from Mon that I skipped:
4 sets @ 80%:
5 min AMRAP:
Row Calories
Rest 3 minutes between rounds.
Notes:
- All rows should be the EXACT same amount of calories
- Aim for 85% of the calories from last week.
5 min AMRAP:
Row Calories
Rest 3 minutes between rounds.
Notes:
- All rows should be the EXACT same amount of calories
- Aim for 85% of the calories from last week.
\\ 4 x 79 calories, used the airdyne last week so didn't have an 85% number to go off of
---
Spend 15 minutes working on your Pullup technique or Muscle Up (NON-FATIGUING):
- Thumbs around the bar
- Torque in the shoulder at the bottom
- Work on as wide a grip as possible
Notes:
- The wider grip is an attempt to shorten the range of motion. At some point (based on limb length) the pullup is the same pace for everyone. But if you can widen your arms and maintain a strong position you should be able to pullup faster
- Thumbs around the bar
- Torque in the shoulder at the bottom
- Work on as wide a grip as possible
Notes:
- The wider grip is an attempt to shorten the range of motion. At some point (based on limb length) the pullup is the same pace for everyone. But if you can widen your arms and maintain a strong position you should be able to pullup faster
\\ Worked on wide-grip C2B butterfly pullups, need to work on internal shoulder rotation
---
10 sets @ 100%:
15 second airdyne (AD) sprint
Rest 2:30 minutes
\\ Didn't realize the monitor worked until the last 4 rounds (14-14-15-13 calories), 2:30 was the minimum rest time, I averaged 3:10 or so. This was tough, through 4 sets I started hitting a wall around 10-11s.
15 second airdyne (AD) sprint
Rest 2:30 minutes
\\ Didn't realize the monitor worked until the last 4 rounds (14-14-15-13 calories), 2:30 was the minimum rest time, I averaged 3:10 or so. This was tough, through 4 sets I started hitting a wall around 10-11s.
---
5 Rounds:
3 Unbroken Bar/Ring Muscle Ups
9 Suppinated Push Press, 175lbs
50m HEAVY backward sled drag
\\ 9:01 - Did bar MU, which were easy. Should have done ring MU. Scaled push press to 95lb, which is what the rest of the guys did, supinated grip is awkward, goal is to force shoulders into good external rotation position. Subbed 12 front squats at 95lb for the sled drag due to space limitations.
3 Unbroken Bar/Ring Muscle Ups
9 Suppinated Push Press, 175lbs
50m HEAVY backward sled drag
\\ 9:01 - Did bar MU, which were easy. Should have done ring MU. Scaled push press to 95lb, which is what the rest of the guys did, supinated grip is awkward, goal is to force shoulders into good external rotation position. Subbed 12 front squats at 95lb for the sled drag due to space limitations.
110713
3 deadlift @ 455 (fail: 2)
5 deadlift @ 405 (easy, fast bar speed)
2x6-8 chins @ +50 (fail: 6-5)
Damn, really wanted +50, nice round milestone number. With deadlifts at least, I think i've peaked. I feel weaker than I felt a month or so ago when I was going for 3RM of 470. Stupid meet...I'll be glad when it's over.
5 deadlift @ 405 (easy, fast bar speed)
2x6-8 chins @ +50 (fail: 6-5)
Damn, really wanted +50, nice round milestone number. With deadlifts at least, I think i've peaked. I feel weaker than I felt a month or so ago when I was going for 3RM of 470. Stupid meet...I'll be glad when it's over.
SMCF Thursday AM
Strength:
Clean and Jerk
15 min to find max
Got up to 185. My technique is just bad all the way around. I can jerk more from the rack than I can clean from the ground. First thing I am going to work on is fully opening the hips then dropping low. Gotta open up my 'Tin Man' hips.
Conditioning:
20 minute amrap
25 Air Squats
15 Sit Ups
10 Ring Dips
1 clean complex (power clean, hang power clean + jerk)
* perform this clean complex at 70-75% of 1 rep max (used 135 lbs)
Almost got through 9 rounds, just couldn't get to the barbell in time to complete the clean complex. I was real pumped about this, starting to get my conditioning back.
Clean and Jerk
15 min to find max
Got up to 185. My technique is just bad all the way around. I can jerk more from the rack than I can clean from the ground. First thing I am going to work on is fully opening the hips then dropping low. Gotta open up my 'Tin Man' hips.
Conditioning:
20 minute amrap
25 Air Squats
15 Sit Ups
10 Ring Dips
1 clean complex (power clean, hang power clean + jerk)
* perform this clean complex at 70-75% of 1 rep max (used 135 lbs)
Almost got through 9 rounds, just couldn't get to the barbell in time to complete the clean complex. I was real pumped about this, starting to get my conditioning back.
Wednesday, November 6, 2013
Strength cycle week 3 (nov 4 2013)
Monday was:
Muscle Snatch + Hang Muscle Snatch x 3 @ 65%. Used 67kgs. Was reasonably easy, but my shoulders haven't been good lately.
C&J @ 70% (88kg) x 1 x 3. Pretty easy since it's supposed to be a light day.
Notes: for clean and jerk, my biggest issue is that my torso comes upright too fast (since it's easier than holding a position where I'm over the bar). I then scrape the bar all along my thigh, and I don't get a good pop on the bar. I've been working on this, and it's been feeling a lot better. Hopefully I can hit some PRs when the strength cycle is over.
Tuesday:
Back Squat @ 87% x 2 x 4 (405lbs)
Snatch Deadlift @ 118% of snatch x 2 x 3 (120kg)
Push Press 73kg x 3 x 5.
Muscle Snatch + Hang Muscle Snatch x 3 @ 65%. Used 67kgs. Was reasonably easy, but my shoulders haven't been good lately.
C&J @ 70% (88kg) x 1 x 3. Pretty easy since it's supposed to be a light day.
Notes: for clean and jerk, my biggest issue is that my torso comes upright too fast (since it's easier than holding a position where I'm over the bar). I then scrape the bar all along my thigh, and I don't get a good pop on the bar. I've been working on this, and it's been feeling a lot better. Hopefully I can hit some PRs when the strength cycle is over.
Tuesday:
Back Squat @ 87% x 2 x 4 (405lbs)
Snatch Deadlift @ 118% of snatch x 2 x 3 (120kg)
Push Press 73kg x 3 x 5.
SMCF - Wednesday AM
Strength:
Deadlift
1x15 @ 135
1x10 @ 185
1x8 @ 225
1x5 @ 255
1x3 @ 315
1x1 @ 335
1x10 @ 185
Conditioning:
25 calories on the Airdyne
10 kbs 55
5 ring push ups
10 kb sdlhp 55
9 kbs
5 ring push ups
9 kb sdlhp
...
1 kbs
5 ring push ups
1 kb sdlhp
25 calories on the Airdyne
11:51
Deadlift
1x15 @ 135
1x10 @ 185
1x8 @ 225
1x5 @ 255
1x3 @ 315
1x1 @ 335
1x10 @ 185
Conditioning:
25 calories on the Airdyne
10 kbs 55
5 ring push ups
10 kb sdlhp 55
9 kbs
5 ring push ups
9 kb sdlhp
...
1 kbs
5 ring push ups
1 kb sdlhp
25 calories on the Airdyne
11:51
DCF Comp Tues
Three Position Snatch: High Hang + Top of Knee + Below Knee 40-55%
Worked up to 60kg
Snatch Pull Doubles: 100-110%
Worked up to 100kg, these felt good
8 Rounds:
50m heavy sled pull
10 burpees
Rest ~2:30 between rounds
95# - 29s
95 - 29
110 - 33
110 - 38
110 - 38
105 - 33
105 - 33
105 - 34
105 - 34
Training anaerobic pathway, each round was supposed to take 30-40s. I
thought I was going to vomit after round 6, felt llike I had one drink
too many. Tough workout, glad I was doing it with other people who I
had to chase the entire time.
Worked up to 60kg
Snatch Pull Doubles: 100-110%
Worked up to 100kg, these felt good
8 Rounds:
50m heavy sled pull
10 burpees
Rest ~2:30 between rounds
95# - 29s
95 - 29
110 - 33
110 - 38
110 - 38
105 - 33
105 - 33
105 - 34
105 - 34
Training anaerobic pathway, each round was supposed to take 30-40s. I
thought I was going to vomit after round 6, felt llike I had one drink
too many. Tough workout, glad I was doing it with other people who I
had to chase the entire time.
2013-11-06 Strength (MB)
Squat: 210x3x5
Bench: 170x3x5
Deadlift: 235x1x5
2 rounds of:
30 sec plank center
30 sec plank right
30 sec plank left
10 declined sit-ups
Pull-ups: 6,5,5
Tuesday, November 5, 2013
SMCF Tuesday - AM
Strength:
Snatch Complex (1 power snatch, then 1 hang squat snatch)
Got 145 really easily. Got 155 up on the hang snatch but lost it in the squat and ran out of time)
Conditioning:
50 calories on Airdyne bike
15 power snatches 105
25 bar facing burpees
10 wall climbs
25 bar facing burpees
15 power snatchs 105
50 calories on Airdyne bike
20:50
- hit a "wall" on the wall climbs, had to rest to let shoulders recover (times like these it sucks to be tall and have lanky ass arms)
Snatch Complex (1 power snatch, then 1 hang squat snatch)
Got 145 really easily. Got 155 up on the hang snatch but lost it in the squat and ran out of time)
Conditioning:
50 calories on Airdyne bike
15 power snatches 105
25 bar facing burpees
10 wall climbs
25 bar facing burpees
15 power snatchs 105
50 calories on Airdyne bike
20:50
- hit a "wall" on the wall climbs, had to rest to let shoulders recover (times like these it sucks to be tall and have lanky ass arms)
Meathead Monday - PM
Warmup:
10 min on stationary bike
Back Squat (sets x reps):
1x10 @ 135
1x10 @ 185
4x5 @ 205
1x10 @ 135
Bench Press:
1x20 empty barbell, emphasize explosion
1x12 @135
1x10 @ 155
3x5 @ 185
1 x 10 @ 135
Curls (preacher) - had to do it, the honies were watching
1 x 12 @ 65
3 x 10 @ 80
immediately following last set:
1 x 8F @ 75
Tricep kickbacks:
3 x 20 @ 15 DBs
Hammies stretch amd shoulder mobility
10 min on stationary bike
Back Squat (sets x reps):
1x10 @ 135
1x10 @ 185
4x5 @ 205
1x10 @ 135
Bench Press:
1x20 empty barbell, emphasize explosion
1x12 @135
1x10 @ 155
3x5 @ 185
1 x 10 @ 135
Curls (preacher) - had to do it, the honies were watching
1 x 12 @ 65
3 x 10 @ 80
immediately following last set:
1 x 8F @ 75
Tricep kickbacks:
3 x 20 @ 15 DBs
Hammies stretch amd shoulder mobility
Monday, November 4, 2013
SMCF Monday AM
Strength:
Thruster
especially max 2 rep thruster
got up to 175 in the time alloted, I was happy with that. Might have been able to do 185.
Conditioning:
'Fran'
21-15-9
Thrusters and Pullups
5 minutes rest then
500 meter row for time
7:00 rx for fran. 1:32 for the 500m row.
Thruster
especially max 2 rep thruster
got up to 175 in the time alloted, I was happy with that. Might have been able to do 185.
Conditioning:
'Fran'
21-15-9
Thrusters and Pullups
5 minutes rest then
500 meter row for time
7:00 rx for fran. 1:32 for the 500m row.
2013-11-04 Strength (MB)
Squat: 205x3x5
Press: 115x3x5
Power Clean: 140x5x3
2 rounds of:
30sec plank center
30sec plank right
30sec plank left
10 declined sit-ups
Dips: 6,6,5
Sunday, November 3, 2013
2013-11-03 Running (MB)
3 mile run at 9:10/mi pace
I think the stretching + foam rolling 2x/day is really helping with recovery.
I think the stretching + foam rolling 2x/day is really helping with recovery.
Saturday, November 2, 2013
DCF Comp Sat
High Hang Clean + Above Knee Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%
\\ worked up to 165lb
Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1.1 @ 105%
Set 4.) 1.1.1 @ 105%
Set 5.) 1.1 @ 110%
Set 6.) 1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.
\\ worked up to 275lb, working on keeping my heels driving into the ground longer on the second pull
6 minute AMRAP @ 80%:
5 Deadlifts, 225/155
10 Burpees
30 Double Unders
\\ 4 + 19
...rest 2 minutes...
6 minute AMRAP @ 80%:
"Cindy"
\\ 8 + 15
...rest 2 minutes...
6 minute AMRAP @ 80%:
15 KB Swings
200m Row
\\ 3 + 15 + 20m @55lb
2013-11-02 Running (MB)
Workout:
1:00 Single Unders
0:30 Single Unders
Run 2mi at 8:30/mi pace
0:30 Single Unders
0:30 Single Unders
0:30 Single Unders
1:00 Single Unders
0:30 Single Unders
Run 2mi at 8:30/mi pace
0:30 Single Unders
0:30 Single Unders
0:30 Single Unders
Friday, November 1, 2013
110113
I needed a W for the end of the week. I would have been pretty bummed if I just had a whole week of failures, but today went fine.
3x3 squat @ 340 (forgot to go for max reps on the last set, so sue me)
2x6-8 chins @ +45 (woooo milestone PR; 6-6)
3x3 squat @ 340 (forgot to go for max reps on the last set, so sue me)
2x6-8 chins @ +45 (woooo milestone PR; 6-6)
SMCF Friday AM
Strength:
Bench Press
(sets x reps)
1x20@ 45 (slowly lower bar to chest, then exaggerate explosion up)
1x10@ 135
1x3@ 165
1x3@ 185
1x3@ 195 (I was pumped how easy this was, gonna crank it up to near my old numbers starting next week)
Conditioning:
5 Rds for Time
15 Wallballs 20lbs
10 Deadlifts 185
*every 3 min do 3 of these: 1strict PU, 1 strict T2B (if you come down from rig or touch the ground, start over)
11:10
Bench Press
(sets x reps)
1x20@ 45 (slowly lower bar to chest, then exaggerate explosion up)
1x10@ 135
1x3@ 165
1x3@ 185
1x3@ 195 (I was pumped how easy this was, gonna crank it up to near my old numbers starting next week)
Conditioning:
5 Rds for Time
15 Wallballs 20lbs
10 Deadlifts 185
*every 3 min do 3 of these: 1strict PU, 1 strict T2B (if you come down from rig or touch the ground, start over)
11:10
2013-11-01 Strength (MB)
Happy November. Almost another year in the books.
Squat: 200x3x5
Bench: 165x3x5
Deadlift: 225x1x5
Been going up by 10s on squat. Gonna switch to 5s now.
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