last night was deadlift for strength and the CFFB conditioning DWOD. It went a little something like this....
Deads-warmup
155x5
200x5
240x3
Work-
260x5
300x5
340x8
The interesting take a ways from this workout is that all reps were double overhand grip no hook, and I had my back adjusted by a chiropractor prior to this so I felt great! Oh, yeah all reps were from a deadstop with no touch and go. I need to do more of this. I probably could have gotten more reps on the last set but I just picked a number and hit it. Since I have astructured conditioning program now, I don't live for my rep maxes anymore, just simply do the work.
DWOD
10-9-8-7-6-5-4-3-2-1
strict pull ups
45# plate slams
11:02
I am pullup weak lol, just add it to the list with all the other shit...
Wednesday, October 31, 2012
Monday, October 29, 2012
My lungs hurt
Todd,
Today was week four of cycle one of Wendlers for me, my de-load week. I did squats with 100, 125 and 150. As we discussed previously I pussed on Burgener and did 4 rounds 10 band pull aparts and 15 ghd back extensions.
I have had a shit ton of protein today because 70's big told me too and I ordered short shorts so you should be happy. I am joining the revolution.
Tonight Ranger Brad hit me up and wanted to work out so I devised an evil workout on the way home. 4 rounds 300m shuttle run 20 kbs@53 and 10 burpees, rest one minute in between. I am happy because my quick speed is improving , and sad cause I felt like a fat piece of shit and wanted to die. Oh well it was gooooood conditioning. Tomorrow is press and I am still waiting to see what CFFB brings.
OH and PS. I started LBBS again, need the flexibility to keep my wrists straight, but I figured deload week was the time to transition back!
Today was week four of cycle one of Wendlers for me, my de-load week. I did squats with 100, 125 and 150. As we discussed previously I pussed on Burgener and did 4 rounds 10 band pull aparts and 15 ghd back extensions.
I have had a shit ton of protein today because 70's big told me too and I ordered short shorts so you should be happy. I am joining the revolution.
Tonight Ranger Brad hit me up and wanted to work out so I devised an evil workout on the way home. 4 rounds 300m shuttle run 20 kbs@53 and 10 burpees, rest one minute in between. I am happy because my quick speed is improving , and sad cause I felt like a fat piece of shit and wanted to die. Oh well it was gooooood conditioning. Tomorrow is press and I am still waiting to see what CFFB brings.
Burgener total
Ok, back at it again. Today's work was my 5's week of 531 and the Burgener Total from CFFB DWOD.
Overhead press
5x115
5x120
11x140
DWOD
3 Attempts to find a 1rm of :
Snatch 180,190, 200 (f)
Clean and jerk 225, 235, scratch
Front squat 275, 305, 315
Total 730
Looks like deads, pull-ups and ball slams oh my!
Overhead press
5x115
5x120
11x140
DWOD
3 Attempts to find a 1rm of :
Snatch 180,190, 200 (f)
Clean and jerk 225, 235, scratch
Front squat 275, 305, 315
Total 730
Looks like deads, pull-ups and ball slams oh my!
Friday, October 26, 2012
Insert Catchy Title Here
Today I warmed up on the rower and did quite a bit of djm and foam rolling because I was pretty sore from this week so far, especially my hammies and lower back which were going to be an issue today for sure. I then went into my dead lifts
5x135
5x135
5x265
3x300
This is where it got interesting, when I was loading the bar I hurt my right ring finger and it sucked balls, not sure how but it hurt so for my last set I had to re grip each time, so counting all the reps I did
9x335
For conditioning I did the CFFB WOD
100 banded good mornings
100 Pull Ups
I did the good morning with the heaviest green band I have and I am sure with those and deads I will feel it later.
For pull ups my hand still hurt so I used wrist straps t overcome the obstacle.
The workout took me 10:23 which is no where near amazing, but I was happy I finally had an obstacle and didn't give a fuck all I want to do was finish the workout. I have lacked that attitude for awhile as well as the dedication to wake up every day at 0500 to workout no matter what, makes me feel like an athlete again as gay as that may sound, I struggled to motivate myself without a workout partner, but I am starting to find my warrior zone.
5x135
5x135
5x265
3x300
This is where it got interesting, when I was loading the bar I hurt my right ring finger and it sucked balls, not sure how but it hurt so for my last set I had to re grip each time, so counting all the reps I did
9x335
For conditioning I did the CFFB WOD
100 banded good mornings
100 Pull Ups
I did the good morning with the heaviest green band I have and I am sure with those and deads I will feel it later.
For pull ups my hand still hurt so I used wrist straps t overcome the obstacle.
The workout took me 10:23 which is no where near amazing, but I was happy I finally had an obstacle and didn't give a fuck all I want to do was finish the workout. I have lacked that attitude for awhile as well as the dedication to wake up every day at 0500 to workout no matter what, makes me feel like an athlete again as gay as that may sound, I struggled to motivate myself without a workout partner, but I am starting to find my warrior zone.
squats :) conditioning :(
Hey there, Todd here....
had to wake up early to get after it because the boy has a football game tonight under the lights! Proud that he is a freshman that has been picked up by the varsity squad :)
Squats:
5x155
5x185
3x225
5x245
5x280
10x315 I like this a lot!
Conditioning sucked balls!
AMRAP 10
10 True pushups (p-bars and feet elevated on box)
10 supine ring pull ups
10 toes to bar
I got 4 rounds, the limiting factor was the ring pullups, surprisingly the push ups and T2B were kinda easy...
Tell me about that Warrior spirit!!!
had to wake up early to get after it because the boy has a football game tonight under the lights! Proud that he is a freshman that has been picked up by the varsity squad :)
Squats:
5x155
5x185
3x225
5x245
5x280
10x315 I like this a lot!
Conditioning sucked balls!
AMRAP 10
10 True pushups (p-bars and feet elevated on box)
10 supine ring pull ups
10 toes to bar
I got 4 rounds, the limiting factor was the ring pullups, surprisingly the push ups and T2B were kinda easy...
Tell me about that Warrior spirit!!!
Thursday, October 25, 2012
Quick one today
As discussed I did not do the off season conditioning wod, for two reasons, time and the lifts I have tomorrow. I have four or so homework assignments due by midnight tonight so I need to get to work so I can get home and do them.
Today I walked the dogs and did some single skips and running in place with the jump rope to warm up. I followed that with some foam rolling and pvc work. I also did band pull apart's to loosen up my shoulder. I then did bench 5x180, 3x205 and 1x230, the 230 was easy but once again no spot, no max reps, when I have more time I will drop the weight and hit some volume after my last set.
For conditioning I didn't really have a plan, I just knew I wanted to do pull ups. I did 100 ghd sit ups and pull ups, broke up as needed. Tonight if I get my homework done I will take a swing at the conditioning wod.
Today I walked the dogs and did some single skips and running in place with the jump rope to warm up. I followed that with some foam rolling and pvc work. I also did band pull apart's to loosen up my shoulder. I then did bench 5x180, 3x205 and 1x230, the 230 was easy but once again no spot, no max reps, when I have more time I will drop the weight and hit some volume after my last set.
For conditioning I didn't really have a plan, I just knew I wanted to do pull ups. I did 100 ghd sit ups and pull ups, broke up as needed. Tonight if I get my homework done I will take a swing at the conditioning wod.
Wednesday, October 24, 2012
Hand stand push ups are the bane of my existence..
Glad you are back on it Scott! The world needs more warriors like you! Salut!!!
So, still in the de-load week with my deads, I did like 4x5 @155, then 5@195 with the last set of 5x235. All very light and continue with my double overhand theory LOL.
In true CrossFit form the conditioning was something that I'm okay with and then a movement that I utterly suck at...
3 rounds for time:
10 one armed KB power snatch 2 pood
5 handstand push ups
10 one armed KB power snatch 2 pood
5 handstand push ups
My time was 13:20 (I think)
At first, I thought the KB's would kill me but the 531 strength has helped a lot so they were no issue at all I ended up doing 5 each arm unbroken each set so happy about that but the HSPU were another story. I haven't done them since I stopped CF proper months ago so they will get back to normal in a few weeks. Well, once again we are glad to have you back!
So, still in the de-load week with my deads, I did like 4x5 @155, then 5@195 with the last set of 5x235. All very light and continue with my double overhand theory LOL.
In true CrossFit form the conditioning was something that I'm okay with and then a movement that I utterly suck at...
3 rounds for time:
10 one armed KB power snatch 2 pood
5 handstand push ups
10 one armed KB power snatch 2 pood
5 handstand push ups
My time was 13:20 (I think)
At first, I thought the KB's would kill me but the 531 strength has helped a lot so they were no issue at all I ended up doing 5 each arm unbroken each set so happy about that but the HSPU were another story. I haven't done them since I stopped CF proper months ago so they will get back to normal in a few weeks. Well, once again we are glad to have you back!
Back to the grind
Well, I am home. Let me tell you I used to enjoy air travel, but I hate it so much now. No even the travel part, the part that people refuse to take care of themselves as humans. People are so overweight they can barely breathe or walk through the airport. I would consider that as something rude to say, but since I am a believer that 90 percent of the time it is a personal choice, I don't care. Also, I had some fraudulent credit card charges on my statement this morning, so I will get to spend the remained of the day on the phone with the bank I am sure.
Anyways, New England was beautiful and the games were a great experience, tailgating is pretty fun, almost as good as the Nascar crowd. As far as workouts there we went to globo gym and I had to do press I couldn't remember the numbers so I did 3x3x3 @135, I did this as a super set with pull ups. I then helped coach my buddy on his O-lifts.
Today I forced myself to get up, as it is officially day one of not being an excuse making bitch. I felt stiff from the plane rides so I rowed for 5 minutes and foam rolled my lower body. I then did my back squats 5,3,1 190, 205, 240. I hit five on my last set, I am still struggling somewhere in between HBBS and LBBS and it is throwing me off balance, I may need to send you a video.
To catch up this week I did press as well for my 5,3,1 week I did 105, 120 and 135 with 5 on the last set. I played with a wider grip than normal today, I didn't feel as strong but I think it ill be a little more beneficial in the long run.
For conditioning I did today's off season CFFB wod. 7 rounds of 3 power snatches and 250 m row. I have really spent a lot of time improving bar speed and technique on my O-lifts and refuse to go heavy and sacrifice form, so I scaled today to 95lbs, that was a mistake, I should have started at 135 and scaled down if needed. On a positive note, my power cleans were pretty flawless. I am excited to be back on track with you conditioning wise after this week, and yes we have nowhere to go but up.
Anyways, New England was beautiful and the games were a great experience, tailgating is pretty fun, almost as good as the Nascar crowd. As far as workouts there we went to globo gym and I had to do press I couldn't remember the numbers so I did 3x3x3 @135, I did this as a super set with pull ups. I then helped coach my buddy on his O-lifts.
Today I forced myself to get up, as it is officially day one of not being an excuse making bitch. I felt stiff from the plane rides so I rowed for 5 minutes and foam rolled my lower body. I then did my back squats 5,3,1 190, 205, 240. I hit five on my last set, I am still struggling somewhere in between HBBS and LBBS and it is throwing me off balance, I may need to send you a video.
To catch up this week I did press as well for my 5,3,1 week I did 105, 120 and 135 with 5 on the last set. I played with a wider grip than normal today, I didn't feel as strong but I think it ill be a little more beneficial in the long run.
For conditioning I did today's off season CFFB wod. 7 rounds of 3 power snatches and 250 m row. I have really spent a lot of time improving bar speed and technique on my O-lifts and refuse to go heavy and sacrifice form, so I scaled today to 95lbs, that was a mistake, I should have started at 135 and scaled down if needed. On a positive note, my power cleans were pretty flawless. I am excited to be back on track with you conditioning wise after this week, and yes we have nowhere to go but up.
Tuesday, October 23, 2012
I have a cold :(
So, this weekend I contracted a cold....worked out anyway here's what I did..
Press de-load so I just did 3 sets of 95. I forgot that I did push presses on saturday but this reminded me as it flet harder than it should have lol. The conditioning from CFFB was
5 rounds for reps
20 overhead step ups 20" box with 45#
20 evil wheel roll outs
max reps of strict chinups
Rest 60 seconds between rounds
There was no time component for this workout as it just said to record pullup reps. I got an abysmal 31. I have to keep reminding myself that this in only my second week and I have no where to go but up. Hope you got some good workouts in the great northeast! Tonight I have de-load deadlift and then 3 rounds of KB snatches 2 pood and handstand push ups. Wish me luck!
Press de-load so I just did 3 sets of 95. I forgot that I did push presses on saturday but this reminded me as it flet harder than it should have lol. The conditioning from CFFB was
5 rounds for reps
20 overhead step ups 20" box with 45#
20 evil wheel roll outs
max reps of strict chinups
Rest 60 seconds between rounds
There was no time component for this workout as it just said to record pullup reps. I got an abysmal 31. I have to keep reminding myself that this in only my second week and I have no where to go but up. Hope you got some good workouts in the great northeast! Tonight I have de-load deadlift and then 3 rounds of KB snatches 2 pood and handstand push ups. Wish me luck!
Monday, October 22, 2012
Its a long road....
So, it has begun....I'm in that wierd uncomfortable place of being de-conditioned for the activity that I am pursuing. I say this because the conditioning workout on friday kicked my tail like no other...
Friday-
This is the beginning of my de-load week so the squats were light, something like 155-195-220 all for 5's. The conditioning was 8 rounds for time of:
100M shuttle sprint (5-10-15-20)
8 kettlebell swings 70#
4 towell pullups
My time to completion was 15:42 and the pullups killed me, I did a mixture of L-pullups in the beginning, to strap (used the straps of rings) and then kipping for a few rounds at the end just to be done with it lol.
Saturday-
no strength scheduled so I chose to work on my OLY stuff so I took my time and worked up to a heavy single power snatch (175).
Conditioning :
ARAP 10:00 of:
3 push press (185)
5 ball slam 25# (my heaviest)
finished 8 rounds.
Friday-
This is the beginning of my de-load week so the squats were light, something like 155-195-220 all for 5's. The conditioning was 8 rounds for time of:
100M shuttle sprint (5-10-15-20)
8 kettlebell swings 70#
4 towell pullups
My time to completion was 15:42 and the pullups killed me, I did a mixture of L-pullups in the beginning, to strap (used the straps of rings) and then kipping for a few rounds at the end just to be done with it lol.
Saturday-
no strength scheduled so I chose to work on my OLY stuff so I took my time and worked up to a heavy single power snatch (175).
Conditioning :
ARAP 10:00 of:
3 push press (185)
5 ball slam 25# (my heaviest)
finished 8 rounds.
Thursday, October 18, 2012
Russian Stim
So, this is my second official day fo follwoing CFFB! This Russian Stem thing comes up WTF? OH, well, I am supposed to de-load squat tomorrow so I figured why not get some more squats in before I get to healing so I worked out my 85% off of my current 1RM that I am programming 531 off of (405) which gave me 345. Next cycle it will be 415! yay! Anywhoo, I went off of my last 1RM power clean at 235, I have cleaned more but it was caught in a squat. 185 so be it...
Russian Stim
Complete 3 rounds
2 squats @85% of 1RM
rest 2-3 minutes
2 squats @ 85% of 1RM
rest 2-3 minutes
8 power cleans @ 80% of 1rm, take 30 seconds rest between reps
rest 2-3 minutes
8 power cleans @80% of 1rm, take 30 seconds rest between reps
*rest 3-4 minutes between rounds
What can I say, this was an awesome workout! My body feels so tight. This is a long one, it was a lot of time under tension if you know what I mean...
Before the DWOD I did my 531 bench, no spotter in the AM so I just hit my minimum reps; 5x195, 3x225, and 1x250. All pretty easy. At the end of the day as long as I hit my reps Istill add 5 pounds to my max for the next cyce. Let's see what tomorrow brings...
Russian Stim
Complete 3 rounds
2 squats @85% of 1RM
rest 2-3 minutes
2 squats @ 85% of 1RM
rest 2-3 minutes
8 power cleans @ 80% of 1rm, take 30 seconds rest between reps
rest 2-3 minutes
8 power cleans @80% of 1rm, take 30 seconds rest between reps
*rest 3-4 minutes between rounds
What can I say, this was an awesome workout! My body feels so tight. This is a long one, it was a lot of time under tension if you know what I mean...
Before the DWOD I did my 531 bench, no spotter in the AM so I just hit my minimum reps; 5x195, 3x225, and 1x250. All pretty easy. At the end of the day as long as I hit my reps Istill add 5 pounds to my max for the next cyce. Let's see what tomorrow brings...
Wednesday, October 17, 2012
before travel
I worked out today in an effort to get all of my lifts in before my trip to Boston. I had a visitor, Ranger Brad came to do morning PT today too. I did deadlift at 245, 280x3 then 315x5, easy pulls but my form got sloppy so I called it.
I did max reps ring dips in between sets. After that we went and sprinted Mountains Edge, wow I'm fat, but making a comeback. No CFFB today so I just did the sprint.
I did max reps ring dips in between sets. After that we went and sprinted Mountains Edge, wow I'm fat, but making a comeback. No CFFB today so I just did the sprint.
Tuesday, October 16, 2012
CFFB in the heezy!
Strength: deadlift
155x5
195x5
235x3
295x5
335x3
370x7
Rested for 15 minutes and then did a mutated version of CrossFit Footballs daily WOD due to a bad biceps tendon on my right arm.
5 rounds for reps of:
:30 power snatch 135#
:30 rest
:30 dips
:30 rest
:30 Burpees
:30 rest
Rest 1:00 between rounds. My score was 134 reps. I enjoyed some work capacity work. Looking forward to what comes next...
155x5
195x5
235x3
295x5
335x3
370x7
Rested for 15 minutes and then did a mutated version of CrossFit Footballs daily WOD due to a bad biceps tendon on my right arm.
5 rounds for reps of:
:30 power snatch 135#
:30 rest
:30 dips
:30 rest
:30 Burpees
:30 rest
Rest 1:00 between rounds. My score was 134 reps. I enjoyed some work capacity work. Looking forward to what comes next...
Not feeling like a winner
Last night I wrote a six page paper from scratch in three hours, I don't really care about the grade because I have a 70 in the class and it's worth 30 points so no matter what I pass. I was pretty proud of myself because I normally drink to accomplish this but I refused my alcoholic urges and powered on and even went to bed at 2030. I woke up at 0530 and felt like a champion, had my pre workout and protein shake.
I warmed up with two minutes of single skips and some pvc pipe movements then two sets of bench with the bar x 5 and one of 135 x 5. I then did 3 x 170, 190 and 215. I was not struggling on the 215 but I didn't want to start knocking them out without a spotter, I may progress slower on bench because of this, but strict press is my measure of upper body strength so I don't care.
The CF football conditioning wod broke me off. In full disclosure I got 88 reps and I did pull ups with 25 and cleans and push press with 24kg kbs. I got broke off Todd. Damn!!!!!
I warmed up with two minutes of single skips and some pvc pipe movements then two sets of bench with the bar x 5 and one of 135 x 5. I then did 3 x 170, 190 and 215. I was not struggling on the 215 but I didn't want to start knocking them out without a spotter, I may progress slower on bench because of this, but strict press is my measure of upper body strength so I don't care.
The CF football conditioning wod broke me off. In full disclosure I got 88 reps and I did pull ups with 25 and cleans and push press with 24kg kbs. I got broke off Todd. Damn!!!!!
Monday, October 15, 2012
Hows the studying?
Well as you know yesterday was my birthday. I woke up and took the Harley to the oldest bar in NV, it still has the original wooden floors and swinging doors. I felt like a cowboy. I then had homework to do but wasted my day and ate all you can eat sushi and consumed every type of liquor possible.
Today I wok up and my stomach felt like shit, but I promised myself not to miss workouts so I busted out my 2nd week of squats, luckily I started with light weight. Today was 175, 200 and 225x7. I felt like I was going to puke. I did a mix of pull ups and chins and then walked the dogs. I have a six page paper to write from scratch tonight, due at midnight.
After this trip to Boston I think it's time to ease off the sauce for awhile. I am too old for this shit now.
Today I wok up and my stomach felt like shit, but I promised myself not to miss workouts so I busted out my 2nd week of squats, luckily I started with light weight. Today was 175, 200 and 225x7. I felt like I was going to puke. I did a mix of pull ups and chins and then walked the dogs. I have a six page paper to write from scratch tonight, due at midnight.
After this trip to Boston I think it's time to ease off the sauce for awhile. I am too old for this shit now.
Day 1 of killing FAT Todd!
Ok...Scott, I've had it! I am loving the squat progress! Love, love, love it. As a matter of fact let me catch you up. As you know when I started this I had a max squat of about 380! Fuck that! That is weak. Curently my 1 RM thta I am programming my 5/3/1 is 415! That means that I have a for sure 35 pounds of progress and my estimated 1RM from my last set on friday (8x345) is 436!Awesome!!!! The price of that has been a whole lot of hard work. No issues there but my thighs now measure at 28 inches, so roughly the size of my wifes waist LOL and I tried on my suit saturday and I don't like the snugness of my pants :( The power belly is too much. I want my cake and eat it too! I gotta reduce the waist line! Here is my plan, I don't want to go "all cardio" onad gay and If at all possible I would love to stay on my progression so I am not doing anything drastic but I will start with my diet. I plan to be mindfull of what I put into my face and I will try my suit on again on November the 15th for a status check. With that, i will put a re-emphasis on conditioning. I for some reason as the squat went up, started talking myself out of it LOL. Hill sprints are hard! I am actually flirting with the idea of keeping my lifts the same and swiping the CF Football conditioning WOD's to my owrkout and cll it a day. That way, I don't have to think about it and I know the results will come for that. Please advise if you have a bette recommendation.
Today:
1. Warmed up with 3x15 3D band pull aparts (look those up on youtube by Joe Defranco) awesome for the shoulders
2. Overhead Press
warmup
5x65
5x80
3x95
Work
5x120
3x140
1+x 155,got 7
drop sets
3x155
3x150
4x140
6x 120
8x115
10x95
Oh yeah, started today with the morning workouts with the MMA champ. He has a fight on 1 December. I will record the stuff that we do here, because I know that he won't record it anywhere so I can kind of keep track of what we do.
Warmed up with leg swings (fwd/back), and rugby tyle warmup.
he had to do 50/50, 40/40, 30/30,20/20,10/10 of push ups and leg levers
wrap hands and stretch legs a bit
Mitts:
2x3:00 rounds with :30 break
1-1,2, switch lead leg RH kick, 2
2x3:00/:30 rest
1-1,2, rear leg RH kick, 3, 2
2x3:00/:30 rest
1-1,2, parry right, right RH kick, 3, 2
heavy bag (power work all strikes 100% bad intentions):
3x1:30 with rest 1:1
Ground and pound conditioning
:30 each of mount, right knee mount, left knee mount
Homework:
6x100M sprint with a walk back for rest
Today:
1. Warmed up with 3x15 3D band pull aparts (look those up on youtube by Joe Defranco) awesome for the shoulders
2. Overhead Press
warmup
5x65
5x80
3x95
Work
5x120
3x140
1+x 155,got 7
drop sets
3x155
3x150
4x140
6x 120
8x115
10x95
Oh yeah, started today with the morning workouts with the MMA champ. He has a fight on 1 December. I will record the stuff that we do here, because I know that he won't record it anywhere so I can kind of keep track of what we do.
Warmed up with leg swings (fwd/back), and rugby tyle warmup.
he had to do 50/50, 40/40, 30/30,20/20,10/10 of push ups and leg levers
wrap hands and stretch legs a bit
Mitts:
2x3:00 rounds with :30 break
1-1,2, switch lead leg RH kick, 2
2x3:00/:30 rest
1-1,2, rear leg RH kick, 3, 2
2x3:00/:30 rest
1-1,2, parry right, right RH kick, 3, 2
heavy bag (power work all strikes 100% bad intentions):
3x1:30 with rest 1:1
Ground and pound conditioning
:30 each of mount, right knee mount, left knee mount
Homework:
6x100M sprint with a walk back for rest
Friday, October 12, 2012
phoned it in...
last night's work out was just that...a workout. As you can tell from the title I just did it, nothing spectacular, nothing to feel great about, it just was. Last lift of my 3's cycle was bench. The work looked like this:
105x3
135x5
155x3
185x3
205x3
235x11
During each of my sets and while warming up I did 5 pullups ladders for a grand total of 75. The take a way from this is that while I normally do chin ups, I had to do them in overhand fashion due to a "hot" left elbow. I had to put a lot of thought inot my conditioning workout since today is my ME squat day I did not want to have an residual hang over from last nights work. So I came up with 21-18-15-12-9-6-3 of GHD situps and pushups. I started the first round and got to 15 or so and started to feel the front of my thighs a bit, so I said this might make me sore so I switched to leg levers on the floor. Did it in like 6:23 or something. Gott squat tonight and back to studying.
105x3
135x5
155x3
185x3
205x3
235x11
During each of my sets and while warming up I did 5 pullups ladders for a grand total of 75. The take a way from this is that while I normally do chin ups, I had to do them in overhand fashion due to a "hot" left elbow. I had to put a lot of thought inot my conditioning workout since today is my ME squat day I did not want to have an residual hang over from last nights work. So I came up with 21-18-15-12-9-6-3 of GHD situps and pushups. I started the first round and got to 15 or so and started to feel the front of my thighs a bit, so I said this might make me sore so I switched to leg levers on the floor. Did it in like 6:23 or something. Gott squat tonight and back to studying.
Thursday, October 11, 2012
Getting better
I went to bed at 9:30 last night! I am turning into Todd, up at 5am for some dislocates and a quick row and a few sets of press with the bar, then 5x 90, 105 and 8x120. I then did 25 ring dips, as many sets a necessary to complete 25.
For conditioning today I did 5x100m row and 10 GHD back extensions. I finished with a 500m row with the goal of stay under a 1:50 pace, nothing blistering but I wanted to sweat a little. It has been raining here and is very humid and I love it, as long as it is temporary.
I then spent 15 minutes rolling and stretching my hammies. My current goal is to stick to Wendlers, and improve my mid-line stabilization, as well continuing to improve strength, strength is the priority though.
I am also now a supplementing fool. I bought No Explode, Cell Mass and more whey. I will start the Cell Mass after Boston, but I like the no Explode, not as jittery as I am with Jacked. I also took your advice and had No Explode and protein this morning, I don't digest it fast I may need to wake up a little earlier if I will be doing conditioning in the morning.
For conditioning today I did 5x100m row and 10 GHD back extensions. I finished with a 500m row with the goal of stay under a 1:50 pace, nothing blistering but I wanted to sweat a little. It has been raining here and is very humid and I love it, as long as it is temporary.
I then spent 15 minutes rolling and stretching my hammies. My current goal is to stick to Wendlers, and improve my mid-line stabilization, as well continuing to improve strength, strength is the priority though.
I am also now a supplementing fool. I bought No Explode, Cell Mass and more whey. I will start the Cell Mass after Boston, but I like the no Explode, not as jittery as I am with Jacked. I also took your advice and had No Explode and protein this morning, I don't digest it fast I may need to wake up a little earlier if I will be doing conditioning in the morning.
put your programming hat on..
Well Scotty! Its that time again, its time for you to earn your "notional" money. Program me some conditioning workouts! Here is the parameters, as you know I have no need to be random and don't wnat to be all over the place. I just want to stay with the system that is being worked from the day. Right now I do
Monday-Press
Tuesday-Deadlift
Thursday-bench press
Friday-squat
Last nite was a rest day..I did 5x3:00 rounds of jumping rope with 1:00 rest in between. Lets see what you got.
Holla
Monday-Press
Tuesday-Deadlift
Thursday-bench press
Friday-squat
Last nite was a rest day..I did 5x3:00 rounds of jumping rope with 1:00 rest in between. Lets see what you got.
Holla
Wednesday, October 10, 2012
I've been so lazy since you left.....
Ok, Ive been lazy keeping up with this thing. Let me see, Monday I did overhead press. I suck so bad at OH Press that I am now instituting some other protocols to invigorate some growth in these old muscles. I did my press Monday morning since the boy had a game that evening and I knew I would miss due to that. I warmed up with the bar for 10, did a set of 5 at 85, then again at 95 and 115 respectively. My first work set was 120 for 3, 130 for 3 and I finished out with a set of 8 at 145. Here is where it gets fun. I thn took about a 30 second break and did another set of 4, then another 4 after another short break using the rest/pause technique. I then took about a minute or so break and did drop sets stripping of the plates as I worked down the barbell. If this doesn't work, I dodn't know what will LOL.
As you know, I am starting to invigorate my conditioning program because I was very lopsided on the strength side of things. This is mainly in regards to getting some body comp stuff taken care of. I had to make it up on Tuesday.
The lift of the day is deadlift. I warmed up with 5x 155, 5x 195 and then 3x 235. Again, I try to do all my sets except for the last one using a double overhand minus the hook grip. I really like to push my grip strength as it goes. My first work set was 275x3, and thin I did 315x3. My last set was 355, I wasn't feeling it so I just picked a number for top set reps. I picked 8 and hit it. It was harder than I thought, but I know to expect this since last week I conditioned pretty hard 5 times. For my "appropriate conditioning" I did 5 rounds for total working time of 5 deadlifts at 275, 10 burpees, and 50 jump rope singles. I took 1 minute rest between rounds. My times looked like this: 1:04, 1:24 (effed up the jump ropes LOL), 1:08, 1:14, and 1:10.
I have a question for you; how do you approach conditioning? In your mind what is appropriate conditioning if you are not training for multi element fitness (crossfit) type event?
As you know, I am starting to invigorate my conditioning program because I was very lopsided on the strength side of things. This is mainly in regards to getting some body comp stuff taken care of. I had to make it up on Tuesday.
The lift of the day is deadlift. I warmed up with 5x 155, 5x 195 and then 3x 235. Again, I try to do all my sets except for the last one using a double overhand minus the hook grip. I really like to push my grip strength as it goes. My first work set was 275x3, and thin I did 315x3. My last set was 355, I wasn't feeling it so I just picked a number for top set reps. I picked 8 and hit it. It was harder than I thought, but I know to expect this since last week I conditioned pretty hard 5 times. For my "appropriate conditioning" I did 5 rounds for total working time of 5 deadlifts at 275, 10 burpees, and 50 jump rope singles. I took 1 minute rest between rounds. My times looked like this: 1:04, 1:24 (effed up the jump ropes LOL), 1:08, 1:14, and 1:10.
I have a question for you; how do you approach conditioning? In your mind what is appropriate conditioning if you are not training for multi element fitness (crossfit) type event?
Wow what a return trip
Hey Todd, Miss you and training with you more than ever. My flight out of Norfolk was late and I missed my connecting flight. I then had to fly through DC and LA to get home 5 hours late to find they lost my luggage and my car battery was dead. Needless to say I was to tired to work out yesterday.
Today I did Wendler's week 1 again, I am going to jam it all in like you suggested before I travel next so I can finally be on track again. Today I did back squat 5x165, 195 and 215. I then did 25 strict pull ups with a 2 second pause at the bottom, it took me four sets to finish that. I then did 3 rounds of 15 GHD sit ups and KBS. I also run the girls around the block a few times in the morning, that is our new warm up.
Question for you. I like working out in the mornings, it means there is always time in my day to train, but do you think it is a problem I don't eat first? Should I wake up even earlier, which it's 0500 now, to eat? Right now I may be so fat it doesn't matter, I have heard both sides of the coin, thoughts?
Today I did Wendler's week 1 again, I am going to jam it all in like you suggested before I travel next so I can finally be on track again. Today I did back squat 5x165, 195 and 215. I then did 25 strict pull ups with a 2 second pause at the bottom, it took me four sets to finish that. I then did 3 rounds of 15 GHD sit ups and KBS. I also run the girls around the block a few times in the morning, that is our new warm up.
Question for you. I like working out in the mornings, it means there is always time in my day to train, but do you think it is a problem I don't eat first? Should I wake up even earlier, which it's 0500 now, to eat? Right now I may be so fat it doesn't matter, I have heard both sides of the coin, thoughts?
Monday, October 8, 2012
330x9!
Fiday I squatted 330x9 reps!
my conditioning was 25x155 clean
200 single jump ropw-6:11 (took it easy, stating the conditioning tip again)
Saturday
500 jump rope
5x3:00 ME heavy bag rounds
100 leg levers
Monday
140x8 press
my conditioning was 25x155 clean
200 single jump ropw-6:11 (took it easy, stating the conditioning tip again)
Saturday
500 jump rope
5x3:00 ME heavy bag rounds
100 leg levers
Monday
140x8 press
Wednesday, October 3, 2012
Morning time
Good morning Todd,
Yesterday morning I did Wendlers week 1 for military press. 3x5 ending with 120. I then did 5x12 shoulder press, and 5x10 chins. I re-read Wendler's 5/3/1 and am following his boring but big template. I travel this weekend then again two weeks later, I may just keep repeating week 1 until I get back, what do you think? I think it will be challenging to progress while I am gone that much.
Tonight I will be doing some hill sprints and packing, very exciting. I will also foam roll and stretch which is something I neglect a lot.
Yesterday morning I did Wendlers week 1 for military press. 3x5 ending with 120. I then did 5x12 shoulder press, and 5x10 chins. I re-read Wendler's 5/3/1 and am following his boring but big template. I travel this weekend then again two weeks later, I may just keep repeating week 1 until I get back, what do you think? I think it will be challenging to progress while I am gone that much.
Tonight I will be doing some hill sprints and packing, very exciting. I will also foam roll and stretch which is something I neglect a lot.
Tuesday, October 2, 2012
Back in the saddle!
Deadlift day!
Warmed up with:
155x5
195x5
235x3
Working sets
255x5
295x5 ( used double overhand grip)
355x8 (supposed to be 335!, I jacked it up lol)
Conditioning:
1/5 mile sandbag hill run! 6:17 this was rough! Felt like I was suffocating. Oh yeah 60# sand bag...
Rest tomorrow
Warmed up with:
155x5
195x5
235x3
Working sets
255x5
295x5 ( used double overhand grip)
355x8 (supposed to be 335!, I jacked it up lol)
Conditioning:
1/5 mile sandbag hill run! 6:17 this was rough! Felt like I was suffocating. Oh yeah 60# sand bag...
Rest tomorrow
Missing in action....
Shoot far man!!!! I'm sorry! I have failed to blog for the last two weeks. I hope all of our followers aren't pissed! Oh yeah-I forgot , its just us. Let me use this one entry to catch you up. I will be in one fail swoop....
It looks like I left off on deadlift day, that is a little better than I thought LOL.
So as I remember I was in Texas, and we were doing deadlifts yeah...yeah, thats it.
so It was my 3 week of 531 I did 5 reps at 295, 3 reps 335, and my final set I got 9 reps at 345. Was not proud of that one but whaddya gonna do. I blame having no belt (on travel). If I recall correctly, I snatched up to a few heavy singles, did some shrugs and GHD situps. It was so long ago the details are fuzzy and I am too lazy to walk downstairs and get my book ...
The next was bench press, my phone says my top set was 230 for 11. Did some pendlay rows, and a boat load of close grip bench at 225.
I returned home that friday so I rested andhad the bright Idea that I would do my whole week 3 of 5/3/1 on saturday and sunday. It is the heaviest week so I didn't want to miss out and I didn't know if I would have gym access at Bragg. So on Saturday I did Squats and press and sunday I did deadlift and bench.
Squats I got 12 at 305 for my top set and for press I got 150 for 8. So, I underestemated the demand that it would take on my body LOL. On sunday, I woke up and was hating it (sore). Still determined that I would finish this out, I did the minimum required reps of Deadlift which was 365x1 and bench press, 240x1. Whew! Got it in, now any working out that I did on travel was a bonus.
Departed and arrived Monday so it was a rest. Tuesday, I woke up bright and early and ran 4 sets of 300 yd shuttle sprints. Had down time from training on Wednesday so I walked across the street to the local World's Gym and did about an hour and a half of accessory work just to keep blood flowing to the muscles. Warmups are not included as I don't remember them (i was there 1.5 hours). I did front squats 5x2@225, rack pulls 5x3@315, close grip incline bench press 5x3@205 and finished it our with 4x6-8 dumbell bent rows with 100#. Oh-yeah i hit thier Muay Thai heavy bag a bit too!
Almost caught up. Since the week in bragg was supposed to be my de-load week and I onlyworked out once I decided that the de-load was taken care of. On saturday, I started my 4th 5/3/1 cycle with squats, top set was 12@310. I rested Sunday and on Monday I hit a two a day workout. In the morning I did my press 120x5, 135x5, and 140 x12. I came back that evening and decided that I needed to catch my conditioning back up as I have been excluding it as of late. I warmed up with my jump ropes (100x 2 foot, 50 each x left and right foot, 100x alternating foot, 100x running in place jump, 100x 2 foot jump). In between each set I rolled my calfs. I then did 5 x 3:00 heavy bag rounds going all out! one minute rest in between rounds and once I was finished I decided that I would cap it all out with a tabata row. OMG! I felt like death! I managed to get 52 calories rowed and 780 Meters. I think I could do better fresh but it got the job done. Scott! There it is! I have not been as south of VAG as you thought LOL....again deads tonight!!!
It looks like I left off on deadlift day, that is a little better than I thought LOL.
So as I remember I was in Texas, and we were doing deadlifts yeah...yeah, thats it.
so It was my 3 week of 531 I did 5 reps at 295, 3 reps 335, and my final set I got 9 reps at 345. Was not proud of that one but whaddya gonna do. I blame having no belt (on travel). If I recall correctly, I snatched up to a few heavy singles, did some shrugs and GHD situps. It was so long ago the details are fuzzy and I am too lazy to walk downstairs and get my book ...
The next was bench press, my phone says my top set was 230 for 11. Did some pendlay rows, and a boat load of close grip bench at 225.
I returned home that friday so I rested andhad the bright Idea that I would do my whole week 3 of 5/3/1 on saturday and sunday. It is the heaviest week so I didn't want to miss out and I didn't know if I would have gym access at Bragg. So on Saturday I did Squats and press and sunday I did deadlift and bench.
Squats I got 12 at 305 for my top set and for press I got 150 for 8. So, I underestemated the demand that it would take on my body LOL. On sunday, I woke up and was hating it (sore). Still determined that I would finish this out, I did the minimum required reps of Deadlift which was 365x1 and bench press, 240x1. Whew! Got it in, now any working out that I did on travel was a bonus.
Departed and arrived Monday so it was a rest. Tuesday, I woke up bright and early and ran 4 sets of 300 yd shuttle sprints. Had down time from training on Wednesday so I walked across the street to the local World's Gym and did about an hour and a half of accessory work just to keep blood flowing to the muscles. Warmups are not included as I don't remember them (i was there 1.5 hours). I did front squats 5x2@225, rack pulls 5x3@315, close grip incline bench press 5x3@205 and finished it our with 4x6-8 dumbell bent rows with 100#. Oh-yeah i hit thier Muay Thai heavy bag a bit too!
Almost caught up. Since the week in bragg was supposed to be my de-load week and I onlyworked out once I decided that the de-load was taken care of. On saturday, I started my 4th 5/3/1 cycle with squats, top set was 12@310. I rested Sunday and on Monday I hit a two a day workout. In the morning I did my press 120x5, 135x5, and 140 x12. I came back that evening and decided that I needed to catch my conditioning back up as I have been excluding it as of late. I warmed up with my jump ropes (100x 2 foot, 50 each x left and right foot, 100x alternating foot, 100x running in place jump, 100x 2 foot jump). In between each set I rolled my calfs. I then did 5 x 3:00 heavy bag rounds going all out! one minute rest in between rounds and once I was finished I decided that I would cap it all out with a tabata row. OMG! I felt like death! I managed to get 52 calories rowed and 780 Meters. I think I could do better fresh but it got the job done. Scott! There it is! I have not been as south of VAG as you thought LOL....again deads tonight!!!
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