Warmed up with 3x20 band pull aparts...
Bench press is the lift of the day so I warmed up like this, 5x100, 5x125, 3x 150.
Work sets were:
5x195
3x215
1+ x 240. Iset a new PR at this weight with 10. Happy there :)
Since I did pullups on monday (verticle pull), I did elevated ring rows (horizontal pull) on thursday for 4 sets of 5,4,3,2,1 ladders. I figured out that a 1-5 ladder is 15 reps and if I do that 5 times, I will hit my goal of 75 reps in a workout so I think I will do my reps that way with pullups as well. I have worked myself up to sets of 9 but it is getting tough and I can only hold it for 3-4 sets right now, so I think this way I will be able to sneak up on it more comfortably than taking such long rests. You should try it :)
I added a little upper body conditioning workout to hammer home some volume and it was tougher than I thought, was not able to go unbroken.
6 rounds for time
5 floor wipers with 135# (L and R equals 1)
10 push ups (close)
6:52
Finisher: ME plank hold...2:00
Start my deload week today, necessary but makes me sad....
Friday, August 31, 2012
Thursday, August 30, 2012
Blahh
Tired and busy, will update full on soon. Nothing impressive, I feel a little bit out of energy. I sleep plenty, do you think bigger meals can help? Is four lifts a day to much volume? Do I just need to adjust to this from crossfit? Power snatch at 135 3x3 hang power clean at 175 3x3 deadlift 3x5 345, good mornings @ 95 yesterday. I am sore everywere, it makes me happy, I just don't know where my energy went? Suggestions?
Wednesday, August 29, 2012
the good, the bad, and the ugly...
I'm making a concerted effort to use bands for warmups now a days to actually get some rehab/prehab going so I started with 3 sets of 20 banded good mornings. Moved right in to my deadlift warmups. It looked like this 5x155, 5x185, 3x225. Since you know I am following 5/3/1 this is week 3 of cycle 2. the first work set was 5x280, the next set was 3x315 and my top set was 1 or more of 355. I got a PR set of 9! Pretty stoked about that. I checked my 1RM estimate and it shows me at about 455. i know those things aren't that accurate it is usually 10 pounds off in one direction or the other but it is good to know considering my max was stalled for the longest. After the deads, I moved to power cleans for 5 sets of 3. Now bear with me. My linear progression topped out at 215. Now this frusterates me becuase during Outlaw I was routinely power cleaning around 235, but not for that volume. The last time I power cleaned it wa first thing in the morning and my timing was off and Like I said I could not complete all 5 sets at 215 without a miss so I decided to reset my power clean. So I took 20 off the bar and hit 195 for 5 sets of 3 and will try to nudge it up. Waht do you think about that Scott?
After that I did 3 sets of 25 abwheel (evil wheel) roll outs and called it a night. Help me out on the cleans, I am perplexed because my pulls are sky rocketing etc....
Tuesday, August 28, 2012
Welcome Back Cotter
Welcome back from vacation. Let me fill you in on my trip. I flew to Cabo and got picked up by another team member and we drove around Los Cabos for the day doing advance work etc. The resort I stayed at was beautiful and as soon as I get the pics on the computer I will post some. That night I had a complimentary bottle of tequila in my room and it was the only night I wasn't going to be on the clock so I helped myself. I then went and ate a little drunk and had some of the best salmon ever. After that the trip went down hill, 13 to 14 hour days and ridiculous amounts of food for dinner, although some of the best food I have ever had.
I got back Thursday and intended to have Friday to myself as this was also my first week of the new semester, but that plan fell through with an emergency at the office, so needless to say I did not work out.
Saturday I did some pulls on snatch and clean and jerk just to move again. I went up to 165 on snatch and 215 on power cleans just to knock the rust out. I then finished with a five sets of 2 Front Squats at 235.
Sunday was a rest and recover from hangover day.
Monday was back in the gym day. I started with 2 sets of 4 reps of jerks @185 or 70% (estimated). I then did 3 sets of 5 of push press @ 165. Next was back squats, 4 sets of 5 @ 225 and finally I did 3 sets of 5 bent rows at 185. I then ended with some ghd sit ups and bag work for conditioning.
Tonight I did some mid hang snatch at 115. Some power cleans at 135, 5 reps of snatch grip dl at 275 and then 4x5 stiff legged deadlift at 225. To tired for conditioning after work and school.
I am not really getting very heavy with the weight and the volume is killing me after coming off a Crossfit diet. My lower back is constantly sore, but that is a good thing, beat the weakness.
I got back Thursday and intended to have Friday to myself as this was also my first week of the new semester, but that plan fell through with an emergency at the office, so needless to say I did not work out.
Saturday I did some pulls on snatch and clean and jerk just to move again. I went up to 165 on snatch and 215 on power cleans just to knock the rust out. I then finished with a five sets of 2 Front Squats at 235.
Sunday was a rest and recover from hangover day.
Monday was back in the gym day. I started with 2 sets of 4 reps of jerks @185 or 70% (estimated). I then did 3 sets of 5 of push press @ 165. Next was back squats, 4 sets of 5 @ 225 and finally I did 3 sets of 5 bent rows at 185. I then ended with some ghd sit ups and bag work for conditioning.
Tonight I did some mid hang snatch at 115. Some power cleans at 135, 5 reps of snatch grip dl at 275 and then 4x5 stiff legged deadlift at 225. To tired for conditioning after work and school.
I am not really getting very heavy with the weight and the volume is killing me after coming off a Crossfit diet. My lower back is constantly sore, but that is a good thing, beat the weakness.
The party's over....
The vacation is over, and I'm glad! If it had lasted any longer, none of my clothes would fit and my bank account would be dry lol. Many high points on the vay-cay, got to go to Kings Island, the zoo, Montgomery Inn and see my nephew play the football!!!! I also, did not miss a scheduled workout. Information as follows...
Thursday (Lifetime Fitness)
This was bench day. I warmed up with the bar for 10, and then 5 @ 135, 5x155 and then went to my Wendler work sets at 3x 175, 3x200, and 3+x 230. I got 10 on my my last set. During this I managed to get about 50 chinups done in sets of 9 and 5's. After the bench work I did some DE seated press 10x3 on the minute for 10 minutes @95#. I finished the workout up with 3 x10 shrugs at 315. Had to use a mixed grip on it because I couldnot hold it long with a double overhand grip, I have to work on that...
Can't recall doing much else, I helped Holly with her KB snatch so as to not bang her arm. She has got it pretty well now and is punching through at the right time. After the workout, we had some breakfast at the gym, I had fruit and a some type of mexican egg wrap with coffee. it was actually pretty good.
Friday (Lifetime Fitness)
Squat day!!! This was my first lift of week 3, 531 cycle 2. It was Todd's workout day as well, so we got to workout together. I always enjoy that. Our schedules don't allow it very much. We did the normal warm ups with the bar, 135, 185, an dmy last warmup set was with 225. My work sets were 5x260, 3x 290, and 1+ @ 330. I got 7 on my last set. I thought I had 8 in me but wussed out LOL. Todd got 7 and 230 on his last set as well.
Since friday is always heavy on conditioning, we went down to the gym and I did 7 sets of suicide sprints. I touched each line of the volleyball court as well as the free throw line, half court line, free throw line and full court for a total of 8 lines each sprint! We finished out with 5 sets of max distance broad jumps. I'm not doing too bad for a 40 something, as the boy was only beating me by a few inches. We were averaging around 8' (estimated).
Monday (Home)
After 8 hours of driving, I was looking forward to being home and getting my workout in. Today was week 3 cylce 2 of my weakest lift...the overhead press. I warmed up with 3x20 band pulls to warmup/protect the upper back and shoulders. did a set of 10 OHP with the bar and then hit my warmup sets of 5x65, 5x85, 3x100. My work sets were 5x125, 3x140, and 1+ @ 160. I only got 3, thought I had 4 but stalled right at my forehead. Since I was pissed off for being a pussy, I did JW's boring but big routine of 5 sets of 10 at 60% (100). After that I did my chins and dips, 56/50 respectively of each. hit the midline with 3 sets of 1:00 planks. These are getting easier so I think I will bump it up to 1:20 each for now on. I finished the day with some conditioning, I kept it to an upper body focus since today is deadlift day. I completed a AMRAP 7 of 30 sledge hammer swings and 15 pushups. I completed 4 rounds and 20 swings...until tomorrow. Holla!
Thursday (Lifetime Fitness)
This was bench day. I warmed up with the bar for 10, and then 5 @ 135, 5x155 and then went to my Wendler work sets at 3x 175, 3x200, and 3+x 230. I got 10 on my my last set. During this I managed to get about 50 chinups done in sets of 9 and 5's. After the bench work I did some DE seated press 10x3 on the minute for 10 minutes @95#. I finished the workout up with 3 x10 shrugs at 315. Had to use a mixed grip on it because I couldnot hold it long with a double overhand grip, I have to work on that...
Can't recall doing much else, I helped Holly with her KB snatch so as to not bang her arm. She has got it pretty well now and is punching through at the right time. After the workout, we had some breakfast at the gym, I had fruit and a some type of mexican egg wrap with coffee. it was actually pretty good.
Friday (Lifetime Fitness)
Squat day!!! This was my first lift of week 3, 531 cycle 2. It was Todd's workout day as well, so we got to workout together. I always enjoy that. Our schedules don't allow it very much. We did the normal warm ups with the bar, 135, 185, an dmy last warmup set was with 225. My work sets were 5x260, 3x 290, and 1+ @ 330. I got 7 on my last set. I thought I had 8 in me but wussed out LOL. Todd got 7 and 230 on his last set as well.
Since friday is always heavy on conditioning, we went down to the gym and I did 7 sets of suicide sprints. I touched each line of the volleyball court as well as the free throw line, half court line, free throw line and full court for a total of 8 lines each sprint! We finished out with 5 sets of max distance broad jumps. I'm not doing too bad for a 40 something, as the boy was only beating me by a few inches. We were averaging around 8' (estimated).
Monday (Home)
After 8 hours of driving, I was looking forward to being home and getting my workout in. Today was week 3 cylce 2 of my weakest lift...the overhead press. I warmed up with 3x20 band pulls to warmup/protect the upper back and shoulders. did a set of 10 OHP with the bar and then hit my warmup sets of 5x65, 5x85, 3x100. My work sets were 5x125, 3x140, and 1+ @ 160. I only got 3, thought I had 4 but stalled right at my forehead. Since I was pissed off for being a pussy, I did JW's boring but big routine of 5 sets of 10 at 60% (100). After that I did my chins and dips, 56/50 respectively of each. hit the midline with 3 sets of 1:00 planks. These are getting easier so I think I will bump it up to 1:20 each for now on. I finished the day with some conditioning, I kept it to an upper body focus since today is deadlift day. I completed a AMRAP 7 of 30 sledge hammer swings and 15 pushups. I completed 4 rounds and 20 swings...until tomorrow. Holla!
Tuesday, August 21, 2012
Owe you
Hey Scott! I know your busy but I'm heading on vay-cay tomorrow night to visit grandma.
Yesterday
Press second week of second cycle. Did 3x120, 3x130,and 5x145. During the workout I did 6 sets of 10 dips, and I finished with snatch at 160 for 4 sets of 2.
This morning everything felt heavy! I started with my power cleans for 3 sets of 3. I was supposed to do 5 sets but the weight was challenging me so I am going to stay here and add volume. Next ill hit 4 sets etc. Next I went straight to my deads. My first set was 3x265, 3x300 and my last set was as many as possible at 340. I got 8, I should of did 10 :(. Throughout the workout I managed 4x20 an wheel roll outs (knees). That was the morning. After work being mad at myself for being a pussy I went down and did 10x2 (emom for 10 minutes) box squat with 225. I finished with 3x17 barbell shrugs with 225 (from floor). Have a good night! I may do bench press tomorrow as I may be in flux on Thursday. Holla!
Yesterday
Press second week of second cycle. Did 3x120, 3x130,and 5x145. During the workout I did 6 sets of 10 dips, and I finished with snatch at 160 for 4 sets of 2.
This morning everything felt heavy! I started with my power cleans for 3 sets of 3. I was supposed to do 5 sets but the weight was challenging me so I am going to stay here and add volume. Next ill hit 4 sets etc. Next I went straight to my deads. My first set was 3x265, 3x300 and my last set was as many as possible at 340. I got 8, I should of did 10 :(. Throughout the workout I managed 4x20 an wheel roll outs (knees). That was the morning. After work being mad at myself for being a pussy I went down and did 10x2 (emom for 10 minutes) box squat with 225. I finished with 3x17 barbell shrugs with 225 (from floor). Have a good night! I may do bench press tomorrow as I may be in flux on Thursday. Holla!
Friday, August 17, 2012
Adios for awhile
Todd, I would not leave without filling you in on my days worth of training. Today started with 3x5 mid hang clean at 195lbs. I had to regrip and start from the ground and go to a mid hang a few times again (my grip is not manly enough yet). I then went to power snatch 3x3 @135 followed by an attempt at a five rep max deadlift. I pulled 335 fairly easy, but was too tired to do another set, this is still a lot of volume for me, especially all of the pulling, but I am growing traps and hopefully gaining some speed to become more explosive. For conditioning I did 3x500 meter rows with 15 ghd sit ups in between.
The good news is the hotel I am staying at when I am gone has a gym, and as much as I despise CF right now, there is an affiliate where I am going, so I can stay buff I hope. Hopefully they let me left like a man and not a crossfitter.
The good news is the hotel I am staying at when I am gone has a gym, and as much as I despise CF right now, there is an affiliate where I am going, so I can stay buff I hope. Hopefully they let me left like a man and not a crossfitter.
Where's Waldo?
Looks like I owe 2 workouts...
Thursday 16 August 2012
This was bench day, my bench sucks! So I am on my second cycle of 531 and this is the finish of week 1. I warmed up with the bar a bit, I noticed I had a hard time getting tight. I think this hast to do a little with the residual effects of tuesday's deadlifts. Kept warming up with 135. As a reminder, I do all my bench press in a close grip fashion. My first set of 5 was with 165, my second set of 5 was with 190, and my top set was with 215. I ended up hitting 10 with that. During all of my warm up sets and my work sets I did chinups. 8 is my number of the week so I was hitting that but it is getting harder...I wonder if I gained weight LOL. Finished with 5 x8 chinups total and then did 3x5 chinups with a chain around my neck. After that, I felt like I needed to shrug so I did 3 sets of 8 with 225 and the workout culminated with 3 sets of 1:00 plank holds. I hate them.
Friday 17 August 2012
Today is squat day!
This is the start of week 2 of cycle 2 of 531. I warmed up with 10 times the bar, 2x5@ 135. I then went with Wendler recommendation of warming up with 40%, 50%, and 60% of my training max so I did 5x135, 5x170 and 3x210. My work sets were 3x245, 3x280, and 3+315. My top set I was shooting for 10. I ended up with 8! So close! I looked in my log and noticed that last cycle during this time and I only got 6 last time with only 310 so I'll take it. After my squats, I knew I needed to do some conditioning since I had only one session this week. So I killed myself on my hill in front of my house. I did 10! It sucked! I have also decided to decrease rest a bit by going at a higher heart rate than 120. Now I only recover until 130 and sometimes 140....
Thursday 16 August 2012
This was bench day, my bench sucks! So I am on my second cycle of 531 and this is the finish of week 1. I warmed up with the bar a bit, I noticed I had a hard time getting tight. I think this hast to do a little with the residual effects of tuesday's deadlifts. Kept warming up with 135. As a reminder, I do all my bench press in a close grip fashion. My first set of 5 was with 165, my second set of 5 was with 190, and my top set was with 215. I ended up hitting 10 with that. During all of my warm up sets and my work sets I did chinups. 8 is my number of the week so I was hitting that but it is getting harder...I wonder if I gained weight LOL. Finished with 5 x8 chinups total and then did 3x5 chinups with a chain around my neck. After that, I felt like I needed to shrug so I did 3 sets of 8 with 225 and the workout culminated with 3 sets of 1:00 plank holds. I hate them.
Friday 17 August 2012
Today is squat day!
This is the start of week 2 of cycle 2 of 531. I warmed up with 10 times the bar, 2x5@ 135. I then went with Wendler recommendation of warming up with 40%, 50%, and 60% of my training max so I did 5x135, 5x170 and 3x210. My work sets were 3x245, 3x280, and 3+315. My top set I was shooting for 10. I ended up with 8! So close! I looked in my log and noticed that last cycle during this time and I only got 6 last time with only 310 so I'll take it. After my squats, I knew I needed to do some conditioning since I had only one session this week. So I killed myself on my hill in front of my house. I did 10! It sucked! I have also decided to decrease rest a bit by going at a higher heart rate than 120. Now I only recover until 130 and sometimes 140....
Wednesday, August 15, 2012
I like Cake!
Roll thos Hammies bro! They will thank you for it! Last night was deadlift night! I like this because DL and Bench Press are the two lifts that I am not repeating my first Wendler cycle with, so I feel like I am getting stronger. I like stronger! Last night's work looked like this"
warm up with Power Clean
5x3 at 210. This makes me sad because when I started all of this, I was using 210 and since I hadn't lifted in a while I decided to redo it just to accumulate some reps. I will be hitting 215 or 220 on the next round.
the next lift was deadlift. This is week 1 of my second Wendler cycle. I didn't really feel the need to warm up much since I had just pulled 210 for 15 reps so I went straight to my first work set at 245 for 5. My second set of 5 was at 280, so I pulled that easily. My last "as many reps as possible" was at 320. I took a good 5 minutes of rest before that because I was aiming for 15 reps on it. I pulled it for 12. Not my 15 but was pretty happy because in my first cycle the weight was lighter and I only pulled it for 9 so this was a 3 rep PR with a heavier weight! Stronger!!! Yay!
Ifinished up with 3 sets of 10 good mornings with 155. I over estimated myself on this one because that seemed heavy.
After that Dan and I decided to use his dog sled for some conditioning. It was about 8 in the evening so instead of pushing it in the street like originally planned we pushed it in the back yard to cut down on noise. i want to testify that it does not slide as well on grass as it does on asphalt. Needless to say we did 6 40 yard sprints and called it a day.
warm up with Power Clean
5x3 at 210. This makes me sad because when I started all of this, I was using 210 and since I hadn't lifted in a while I decided to redo it just to accumulate some reps. I will be hitting 215 or 220 on the next round.
the next lift was deadlift. This is week 1 of my second Wendler cycle. I didn't really feel the need to warm up much since I had just pulled 210 for 15 reps so I went straight to my first work set at 245 for 5. My second set of 5 was at 280, so I pulled that easily. My last "as many reps as possible" was at 320. I took a good 5 minutes of rest before that because I was aiming for 15 reps on it. I pulled it for 12. Not my 15 but was pretty happy because in my first cycle the weight was lighter and I only pulled it for 9 so this was a 3 rep PR with a heavier weight! Stronger!!! Yay!
Ifinished up with 3 sets of 10 good mornings with 155. I over estimated myself on this one because that seemed heavy.
Tuesday, August 14, 2012
apparently you're too busy.....
Todd, F+ on your failure to blog tonight. Tonight, I did some mid hang snatches at 135, I know really weak but you are talking to the former most pussy snatch mother fucker ever. I then did 3x3 power cleans at 185. then I did snatch grip dead lift at 225 3x5. then 5x3 stiff leg dead lifts at 205. I then topped it all off with bicep curls and tricep extensions.......... why, cause I could.
I did not sprint tonight, my cousin came over to work out and my lifts took a little longer than planned. I will be building two lifting platforms this weekend as well as moving my stud bar and roof storage. The gym will be reborn, it needs to be reorganized now that I have more equipment.
I did not sprint tonight, my cousin came over to work out and my lifts took a little longer than planned. I will be building two lifting platforms this weekend as well as moving my stud bar and roof storage. The gym will be reborn, it needs to be reorganized now that I have more equipment.
Monday, August 13, 2012
I am always confused?
Sorry to hear that you are under the weather brother, travel can have that effect. Today I started my weight lifting journey for real, the weights were light but if felt good to move weights and work some technique with one of Broz athletes. I starter with Jerks 4x4 I did it relatively light since I had a lot of technique to work, I am fast with my feet now but the dip drive needed some work as well as my hand positioning, but it seems to be getting better. I then did two sets of 5 push press at 135lbs. I followed that with back squats 2 sets of 5 at 245, it was relatively light, but I was doing some work with my elbow positioning and grip. Hugo thinks by keeping my elbows high in the back that I am forcing my chest down, squatting without doing that was difficult and took some getting used too but it seemed to fix my problem of coming up on my toes. I then finished with some rows on the post landmine.
I then went to all I can eat sushi and fell in love with the waitress, I think she liked me too. I was going to go back another day not in gyms clothes and propose, but when I left I realized I left with the cash for the tip in my hand, now I will be embarrassed to go back and confess my love. Oh well.
I then went to all I can eat sushi and fell in love with the waitress, I think she liked me too. I was going to go back another day not in gyms clothes and propose, but when I left I realized I left with the cash for the tip in my hand, now I will be embarrassed to go back and confess my love. Oh well.
Under the weather
So, the last two days I have been feeling a bit under the weather. If I had to guess it is some sinus issues coupled with all of the travel that I have been doing and the local weather change. It is a small price to pay for cooler weather though. I'll take it. To catch you up; on last weeks trip I got zero weightlifting in. Save for one day where I did some dumbell complexes but it did not suffice. I have decided that I am going to repeat my first Wendler cycle on both the back squat and overhead press. since deadlift and bench press was going well (felt light) I am going to go ahead and add 5 and 10 pounds respectively and push on.
This morning was Overhead press and I felt weak
Did 5@110, 5@125, and my final set of 5 @145.
Other than that I did 6 sets of 7 pullups. I think I will work up to sets of 8 on my next upper body workout. If I start to feel better I may do some conditioning tonight while the boy is at football practice.
This morning was Overhead press and I felt weak
Did 5@110, 5@125, and my final set of 5 @145.
Other than that I did 6 sets of 7 pullups. I think I will work up to sets of 8 on my next upper body workout. If I start to feel better I may do some conditioning tonight while the boy is at football practice.
Sunday, August 12, 2012
Lifting heavy things
Yesterday I finally got to start wendlers cycle 2! That's the good news. The bad news is that I am repeating my first cycle for squats and press since I missed a whole week of training. So, I warmed up with 10x45, 5x 135, 3x 185, 3x225. My work sets were 5x230, 5x265, 5+x295. For my last set I got 11! That is a 2 rep PR from the first time so I will take it! I finished with some below parallel box squats. Last set was 225x5.
Friday, August 10, 2012
A boy and his shoes
Sorry for being temporarily out of touch. Yesterday I came home and attacked some back squats which I have not done for awhile, I started at 235, then went to 270 and notice I was pitching forward and having to fight a bit to stay on my heels? I threw on the Pendlay Do-WIns and knocked out some reps with 300lbs to round out squats and it felt good with those shoes on. Who knows if the problem is the shoes or me? The Addidas certainly have the highest heel I have ever squatted in, but they didn't bother me when I used LBBS, now it seems with HBBS I am struggling. Maybe I have a flaw in my form from switching around so much. I will add some video in each of the shoes next time I squat. I then rounded out the evening with some push press and did no cardio whatsoever, it was a nice young lady's birthday so I had to go out :)
Thursday, August 9, 2012
300 meter shuttle sprints
This morning I woke up late so I warmed up and did 6x 300 M shuttle sprints. In between each I rested until my HR returned to 120 BPM. Grand total 1800 meters. I'll take it. On my way home tomorrow. I get to start week 1 of 2nd cycle of Wendler 531 on Saturday!
Monday, August 6, 2012
Curls for girls lol
So this am I decided to see if I could get it in at the hotel gym. The space is about the size of a SUV and lucky for me there was another patron using it as well. I hit the dumbells rack with a vengeance and opened with 35# DB curls. I did sets of 10,8,6. I had a plan to do a " death by DB complex (power clean, front squat, push press, push jerk) I made it to 4 minutes and figured out that the complex was taking too long to get very far in the process so then I continued on with a complex on the minute for 15 minutes. I then did 2 one minute plank holds which I found out that I'm weak at...
I finished with DB goblet box squats for 3 reps on the minute for 10 minutes. I used this to get some direct hamstring work sitting way back til shins were beyond perpendicular. Oh for the complex I used 45# DBs and the box squats was 50# DB. Give me something good Scott...
I finished with DB goblet box squats for 3 reps on the minute for 10 minutes. I used this to get some direct hamstring work sitting way back til shins were beyond perpendicular. Oh for the complex I used 45# DBs and the box squats was 50# DB. Give me something good Scott...
Do you know how I know I was weak?
First off, I have spent the last day wanting to rip my traps off and throw them away because all of the pulling this week has them screaming! Also, my lower back is on fire and tight as can be, but this is good, that means if I eat enough progress is around the corner. So lets see, tonight I started with a bowl of oatmeal and egg whites 1.5 hours before I worked out. I came in and did a 5 minute row to warm up. I followed that with my 5-3-1 deadlifts @ 300, 340, 380. They were all relatively easy, but i took it easy on the last set and did not do max reps to save my back for power cleans. I did 3x5 power cleans at 185 and 5x5 clean pulls at 225. Relatively light weight still since my body is adjusting to this volume of weightlifting still, but I really like the way it feels. I ended the night with some max rep doubles unders, 3 sets and felt great, I went in to my post workout drink and snack, whey protein and a banana. I must eat enough to be a strong man, I have a bad habit of not eating during the day and it is killing.
Todd, sorry about your gym status, but you have some beautiful weather there, probably some of the best in the world you should go outside and be free, run, walk skip and be merry.
Todd, sorry about your gym status, but you have some beautiful weather there, probably some of the best in the world you should go outside and be free, run, walk skip and be merry.
Disney gyms suck!
Ok... Quick one Scott. Today is supposed to be Wendler 531 week 4. This is the De-load week where each movement is done for 5 reps at 40%, 50%, and 60%. Since I am on travel and at the mercy of a hotel gym, I will be lucky to do any %, so once again I hover in the realm of conditioning This morning I subbed stairs for hills. My hotel has 6 floors with 90 steps. I proceeded to do the stairs for 10 reps with a recovery to HR 120 BPM. It was good but no cigar. Let see what tomorrow brings I hope you hit it hard for the both of us.
Saturday, August 4, 2012
Reborn!!!!!!
Well yesterday I got stuck at work a little later than I wanted too, so I had to skip the workout, but let me tell you what I did do. I ate a bag of BBQ kettle chips and then went to California Pizza Kitchen for steak tacos and chips, which I then washed down with some frozen yogurt and gummy bears. Pretty much a strong mans perfect meal.
This morning I woke up a little later than I wanted too, but the sleep was needed. I headed down to the kitchen and started my day with 4 egg whites and 1 bowl of oatmeal. I gave myself an hour and a half to digest then hit the garage. I started with a five minute row and then warmed up with the pvc pipe for a bit, then did some work with just the barbell and then I got into my work sets.
I started with 3x5 snatch at 135, the weight was relatively easy for this number of reps, but i have a few weak spots to correct before moving up in weight. My second pull felt great and I really got my thighs to connect with the bar (a few reps I pulled to late and made contact a little too high, but i have focused on snatches for a while).
I then moved to 4x5 snatch pulls at 185. Once again the weight was easy but I have a bad habit of muting my hips so I really wanted to ensure triple extension was reached each pull.
I then did 5x5 back squat at 185 with a 5 second pause in the bottom position. and to top it off I finished with 30 strict pull ups.
After that I hopped on the bike and rode for a bit and let me tell you that really burns the quads and knees, really feels good for the knees when I am done.
After all that I mixed a banana and some whey protein and ice and stretched out for a bit. I am tired and not used to that volume, but it feels great and my traps are already sore. I really enjoyed today and can't wait to continue.
This video helps me focus on really extending my hips while doing my O-lifts. Bounce that D.
This morning I woke up a little later than I wanted too, but the sleep was needed. I headed down to the kitchen and started my day with 4 egg whites and 1 bowl of oatmeal. I gave myself an hour and a half to digest then hit the garage. I started with a five minute row and then warmed up with the pvc pipe for a bit, then did some work with just the barbell and then I got into my work sets.
I started with 3x5 snatch at 135, the weight was relatively easy for this number of reps, but i have a few weak spots to correct before moving up in weight. My second pull felt great and I really got my thighs to connect with the bar (a few reps I pulled to late and made contact a little too high, but i have focused on snatches for a while).
I then moved to 4x5 snatch pulls at 185. Once again the weight was easy but I have a bad habit of muting my hips so I really wanted to ensure triple extension was reached each pull.
I then did 5x5 back squat at 185 with a 5 second pause in the bottom position. and to top it off I finished with 30 strict pull ups.
After that I hopped on the bike and rode for a bit and let me tell you that really burns the quads and knees, really feels good for the knees when I am done.
After all that I mixed a banana and some whey protein and ice and stretched out for a bit. I am tired and not used to that volume, but it feels great and my traps are already sore. I really enjoyed today and can't wait to continue.
This video helps me focus on really extending my hips while doing my O-lifts. Bounce that D.
Friday, August 3, 2012
Attack the hill!
Just for you Scott, I decided to post a picture of my hill. This is my small one, my plan is to work up to 10 reps and then transition to my bigger one. When I do that, I will drop myy reps back down to 5-6 and wrk my way back up. After that, I will come back to this one and increase the distance I sprint etc...
Today was the start of week 4 of my Wendler 531 program. On week 4 it is the de-load week so the weights are light. It came at a great time because I have this trip to Cali so I won't be so bothered if I can't find a gym. If that is the case I will be doing BW stuff and copious amounts of 300M shuttle runs. Have you done them before? Basically you set a course of 50M and you ssprint it 6 times. Fucking horrible LOL. Anywho...on to the work.
Back Squat
Thursday, August 2, 2012
Scott and Todd the mutha fu****n dream team in the house!
Yesterday was as day or Rest, so there was n blog. Sorry for that. I'm sorry you had a sucky day...me too! Did I tell you about the time my air conditioner went out twice in one summer? Yep, you guessed it, it shit the bed last night on us. This allows us to keep the heazy at a cool and crisp 82 at night, and there is no telling what it will get to today during our heat advisory...
This morning was was Wendler wk 3 bench press, so I warmed up and hit 5 at 185, 3 at 205 and then 6 at 230. After that it was time to do my intensity day snatch for 7x1. I muscle snatched 135, then did a single at 135, 145, 155, 165, 165, 165. I'm still feeling my deadlifts from tuesday in the hammies but I will adapt soon enough. While my lifts I did deadhang chinups in between for 7,7,7,7,7 and then a last set at 5 with a pause at top and bottom. Where 7 came from is I started at 5's and have been nudging it up each week. next week my sets will be at 8. Once I work up to 10's, I will back it back down and start hitting weighted chins. I ended this with 2 rounds of 5 bent rows @225 superset with ab wheel roll outs. I initially intended to do 3 rounds but I am weak and will need to step up my game. The 225 felt heavy!
I enjoyed that video imensly! Keep em coming!
This morning was was Wendler wk 3 bench press, so I warmed up and hit 5 at 185, 3 at 205 and then 6 at 230. After that it was time to do my intensity day snatch for 7x1. I muscle snatched 135, then did a single at 135, 145, 155, 165, 165, 165. I'm still feeling my deadlifts from tuesday in the hammies but I will adapt soon enough. While my lifts I did deadhang chinups in between for 7,7,7,7,7 and then a last set at 5 with a pause at top and bottom. Where 7 came from is I started at 5's and have been nudging it up each week. next week my sets will be at 8. Once I work up to 10's, I will back it back down and start hitting weighted chins. I ended this with 2 rounds of 5 bent rows @225 superset with ab wheel roll outs. I initially intended to do 3 rounds but I am weak and will need to step up my game. The 225 felt heavy!
Wednesday, August 1, 2012
F++++++
Todd, you did not blog today. Well I started my day off hating life and it pretty much is going to end the same way. I may be on my man period. Work was silly today and so were my back squats and I felt really weak. One, I was worn out from work, two crossfit makes me weak and three I think I need to stop eating lunch and then nothing else for the next six hours before I workout, not good huh? I did 3x3 back squat and then 100 du ran a mile and 100du. Pretty good to not be jumping like a fairy or swinging a bell. I like the lift and cardio mentality. Let's keep it up. Tomorrow is a rest day and hopefully my man period ends. Oh and hopefully you post tomorrow. Until then enjoy my hero KP!!!! Reminds me of us.
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