Now I'm found..

Well, since Scott blogged I feel obligated to write something.  I will say that ithas been over a week or so since I last checked in so I am not going to bother catching up - too much work being done Son!  I have in fact been "going hard in the paint".

Just so you know where I am at I will let you in on a little plan that I have going on though.  I have put myself back on a linear progression for the squat...why? you ask...because I am greedy and I want more weight!  more weight I say!!!  After the 1RM during Christmas time I took that weight and backed it down to about 75% and have started there (300) and I will continue to squat on Mondays and Thrusdays (CFFB amateur progression) adding 2.5 pounds a session until a stall.  Once I stall, I will back it down 20 pounds or so and keep going back up.  If this stalls out quickly, i will then go to a "texas method" type of thing with a volume day and an intensity day etc.

The other thing that I have added is more snatching!  At a minimum I will be snatching three times a week and practicing a shit ton of "hit and catch" drills.

The last tweak is that I will also be putting a prmium on actual sprinting.  i used to be quick back in my day and I want to get as quick as I can be once again.  When feasible I will be going to the local turf field for my prescribed sprint sessions.  The school is less than a mile away.

Back

So schools done for the next 8 months if I get accepted into my Masters program. I am back at training with a vengeance. I am back to training at night because I found the mornings became rushed as I knew I hard work looming. Light workout today to get back into the swing of things.

I rowed 2k and warmed up. Then I did 1 set of max rep chin ups then 8 min amrap of pull ups. I lost count but it felt good to move again. I then did 3x25 ghd sit ups, I really want to focus on my midsection, it has always been weak and could be why my lifts haven't improved more.

I finished by stretching the hammies for several minutes, these fuckers are tight, and now I don't have school as an excuse so I guess it's time to get busy.

show me a man that doesn't mind to lose, and I will show you a loser....

Since you blogged, I had better catch up.  Last night I had to find my 1RM rack jerk.  Haven't really rack jerked for load before but why would that stop me.  I warmed up with 135, 185, 205, 225.  I will say that I was still suffering from my Tuesday deadlift PR so all of my lockouts felt a bit soft.  It turns out that it came back to haunt me.  I hti 245, I knew that this was in the bag since it is a weight that I can push press.  After that I hit 265 pretty easily and was ready to call it and get to squatting.  I was cajoled into trying another at 275 and I did.  I had it to lock out and bobbled it forward.  In the effort I managed to pull a right intercostal ouch!  almost feels like a broken rib just not as painful-hurts to breath deep, laugh, and valsalva hehe.  I truley beleive that I cna get 300 bills overhead in the coming weeks.

Next was 20x1 back squat at 80-85% of 1RM with :10 rest between reps.  I actually used about 79%but like I said, I was feeling less than stellar.  All that I can say is I got it done, the beginning was adheared to the rest but after about 10 reps I was "at my own pace"...

last was 8 rounds of 5 single leg lateral hops over a 12" barrier, with a 20 yard sprint.  Holly and I added a change of direction by going 10 out and back.  It was fun, and something I need to do more of.  I noticed that I am so used to favoring my right leg that I was better on my left side than I wa on my good side.  I'll be back here tomorrow....

Holidays wreak havoc

Sorry brother, Disneyland, Christmas, New Years at work, two final research papers and the new girlfriend caught me slacking.

Tonight I went for a run and took the girls, the goal was 15 out and see how fast I could run back. Turns out Roxy is out of shape so it turned into 10 and 10. I then got back and did 4 sets of 15 GHD sit ups and 4 sits of max rep pull ups.

I am going for fun now not necessarily structure. I have too much of that! I am joining globo gym to swim etc. What say you????

I feel like I'm blogging for myself...

Monday-
Find 1RM back squat...hohum 405, less than I wanted but its fine
Find 1RM floor press...300, had more in the tank but wanted to get on with it lol4 x 2:00 rounds to sprint a 200 M and then AMRAP 135 shoulder to overhead...like 57 reps total

Tuesday-
find 5RM deadlift 405

EMOM for 12:00
1 power clean @ 3RM
5 Chest to bar pullups
completed, scaled to regular pullups about halfway through.  Also use 10# less than my true 3RM..

Body, PC is beat!

Wednesday-
Back to work but we rest...

Light day

Yesterday was a light day for me. I worked on my snatch by doing 6x2 @ 80%. So I did 6x2@ 160.

Rest today, back at it tomorrow.

Brutal is the term I would use...

1. Find 1RM hang power clean-240
2. 4x2@90%-215
3. AMRAP 12
30 Overhead walking lunges 45/25
10 ball slams 40/25
4 rounds and 13 ball slams

That was brutal! In the books though. As you can see I have both men's and women's weights annotated, that is because my lovely bride accompanied me. She kicked my butt with 5 rounds and 11 slam, but it was fun. We need to do more of that!