December 2013 – Page 2 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 3 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Out in the garage just after 10 by myself for the start of week 3, with a focus on 85% for the week.

Warm-up

Scap band work
5×45# Shoulder Press
5×95# Shoulder Press

Split Press

2x4x125#
4×130#
2x4x135#

Have been bumping up the total weight on these each week. Not easy though, so they turn out to be solid work.

Snatch

2×95#
2×115#
2×135#
1×145#
1×155#
4x1x165#

Felt pretty good with the snatch today.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
2x1x215#

Cleans felt powerful, but jerks still feel awkward.

Front Squat

2×185#
2×220#
2×250#
2×280#
1×295#
Miss 310#
Miss 300#
2x1x285#

Fuck! We were supposed to do 4 singles at 100%, but I failed the first, so dropped some weight and missed that. Struggled to get the 285# singles.

Made all of my other lifts for the day, so I guess there’s that to look at as a win. Kind of a downer with the front squats though.

60 Day Lifting Challenge – Week 2 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Hit up the garage gym around noon.

Warm-up

5:00 Jump Rope and DU
45# Snatch Positions

First try using my new 9’4″ Rx Jump Rope (1″ shorter than I’ve been using since this summer) and I nailed 100 unbroken DU! Finally hit the century mark! 🙂 Reeled off a set of 73 the next try.

Muscle Snatch

2×75#
2x2x85#
3x2x95#
2×105#

Muscle Clean

3×105#
2x3x125#
3x3x135#

Power Snatch from above the knee (Demo Video)

2×95#
2×115#
2×135#
1×145#
1×155#

These felt really good! I’ve never tried 155# from a hang position before and it was easy. I think I might have done 145# from blocks with the bar starting at the knees, but not a power snatch.

Power Clean from above the knee (Demo Video)

2×125#
2×150#
2×175#
1×190#
1×205#

Not as good as the snatches, at least in terms of feel.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Grinder in those last two sets. Doesn’t look as bad on video as it felt when doing the reps.

GHR

4x with only bodyweight
2×4 holding 5# plate
4x holding 10# plate
4x holding 15# plate

Either I finally figured out how to do GHRs or my hamstrings have gotten significantly stronger in the last two weeks from all of the lifting. I could barely do 5 reps without holding any weight before.

Took a quick shower and headed over to Survival Fitness for open gym.

Conditioning

Warmed up on bench press with:

10×45#
5×95#
3×135#

Then jumped into this workout:

10-9-8-7-6-5-4-3-2-1 Bench Press (165#)
4 C2B Pull-ups

Going unbroken for the set of 10 was a mistake. I think I went 5-4, 3-3-2, 4-3, 3-3, 3-2, 2-2, 3, 2, and 1 on the rest of the bench press sets. Managed to do all sets of C2B unbroken which was the goal. Would have been doubtful to do had I chosen 5 reps instead of 4. Took me 10:47 to finish because of so many breaks in the bench press. This wasn’t part of the 60 Day Challenge programming, but since there no jerks today, I was feeling good, and tomorrow is a rest day I added in the extra work.

12 Rounds

20s Row for calories
10s Active rest (keep the flywheel moving)

As you can see below I screwed up on the 4th work interval, so made so to go for 13 total intervals. Didn’t feel like I pushed hard enough, but that was a solid 3 hours of work.

The program called for “Establish Max Height Box Jump” but I have a mental block that prevents me from making an attempt once I get to a certain height. So I tested my vertical jump instead. On concrete, with no step it was 24″ and taking a step into it with one foot I could get 26″. I wish I could remember what it was back in high school.

Week 2 is in the books, so that’s about 25% done with the challenge. Can’t wait to see what the programming for week 3 looks like.

60 Day Lifting Challenge – Week 2 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

The first 3 days of the week beat me up. I’ve never done so many heavy reps of the lifts in a week, let alone a 3 day period. Needed the rest day yesterday and got a massage. Woke up feeling even more sore today, but seemed to loosen up a bit shoveling snow. Out in the garage by myself in the afternoon.

Warm-up

5:00 Air Dyne
PVC Pass-thrus
45# Snatch Positions

I should have done more to warm-up the shoulders, because they were so tight for the jerks.

Power Snatch to Mats

5x2x65#

Power Clean to Mats

5x2x125#

I actually kind of like having to get on to the mats. Helps landing with a flat stable foot.

Snatch

2×95#
2×115#
2×135#
1×145#
5x1x155#

Kind of a meh day with my feel. Lost stability in the hole on the 4th 155# lift after a second or two down there and bailed on it.

Clean & Jerk

2×125#
2×150#
2×175#
3x1x190#
3x1x205#

The first two jerks felt horrible because my shoulders were so tight. I forgot to increase the load after the first 190# single, so just went with 3 of each instead of the prescribed 5 singles at 205#.

I started focusing on a point in front of me on both lifts (when I remembered). I have a problem of throwing my head back, especially in the snatch, and my neck has been more sore than normal the last two weeks due to the volume of reps.

Good Mornings

6×135#
6×155#
6×175#
6×195#

I like the seated version better. Last set was pretty ugly.

Not the greatest lifting day, but got the work done. This week is really hitting me hard. One more day, then rest, and hopefully a lighter week 3.

60 Day Lifting Challenge – Week 2 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Got everything done in the morning.

Warm-up

Handstand practice
45# Snatch positions
2 Snatches (65#)
5 Snatch Presses (65#)

Tried some free-standing handstands without much success, so I kicked up to the wall and then worked on taking my feet off the wall for a few seconds at a time.

Snatch

20131212-101529

2×95#
2×115#
2×135#
1×145#
1×155#
1×165#
3x1x170#

I missed 170# on the first set, so went again and missed again. I need to learn to just move on. An attempt is an attempt. I made the lift on the next two sets.

Jerk Footwork (Demo Video)

Was supposed to do these before the snatches, but I didn’t realize I skipped them until halfway through my sets. So I did some before the C&J, and mixed some in between sets.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
3x1x225#

Jerks were feeling really weak today. My wrists were already getting pretty sore yesterday from all of the jerk volume. I missed the clean on my last set of the day. Just pooped right out!

Front Squat

2×185#
2×215#
2×250#
2×265#
2x2x280#

I wasn’t real confident about squatting after the other lifts, but they actually felt ok after getting into a set or two. I had to dump the last rep of the day, but I got the first rep of the set. I’ll take it.

Gymnastics

10:00 EMOM

3 Strict Pull-ups
3 Strict Ring Dips

Felt good to get some of these in.

Conditioning

5 Rounds

5 Wall Climbs
10 Broad Jumps (5’+)
15 Sit-ups

My goal was to keep moving. The wall climbs weren’t nearly as bad as I was expecting with shoulders as dead as they were. Finished in 12:15.

Looking forward to some rest. Won’t lift next until Saturday afternoon and I’m getting a much-needed massage tomorrow.

60 Day Lifting Challenge – Week 2 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Thought I’d be feeling terrible after all of the 90% work yesterday, but I feel pretty good. In at 10am to lift.

Warm-up

I did a variety of stuff with an empty 45# bar, including muscle snatches, bottom squat snatch presses, snatch presses, and shoulder presses.

Split Press

4×120#
4×125#
4×130#
2x4x135#

Didn’t feel the strongest, but an overall improvement in load from last week.

Snatch

2×95#
2×115#
2×135#
1×145#
5x1x155#

This was the first lift at 155#. My bar path is improving. Still gets away too much after meeting the hips.

2013-12-11-snatch-155-bar_path

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
5x1x205#

This was the first lift at 205#. Finally starting to come in from the start instead of the first move of the bar being away from the body and then in.

2013-12-11-clean-n-jerk-bar path

Clean Deadlift

5x2x235#

Felt pretty good with the lifts. Could tell I was a little fatigued, but not too bad. Back to 90% lifts tomorrow!

60 Day Lifting Challenge – Week 2 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

I definitely needed a rest day yesterday when I saw what was programmed for the start of week 2 and I’m glad I took it even though I’m now a day behind in the program due to the CrossFit competition on Saturday. Oh well. I went out in the garage by myself today around 4pm.

Warm-up

45# Snatch Positions

Didn’t feel like spending a lot of time warming up since I could do that with the muscle moves.

Muscle Snatch

5×65#
3x3x85#
2x3x95#

Muscle Clean

5×95#
5x2x125#

Snatch

2×95#
2×115#
2×135#
1×145#
1×155#
1×165#
3x1x170#

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
3x1x225#

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Felt good to redeem myself after not being able to get 290# up once on Sunday with the whole squat fiasco. The second rep on each set with 305# was a fight.

I sure am not used to doing all 3 of those lifts with multiple reps at 90%. I think I’ll be feeling this for a few days, but I hope not because I have to do the same thing on day 3!

60 Day Lifting Challenge – Week 1 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Today is supposed to be a rest day before starting week 2 tomorrow, but the throwdown yesterday forced some reshuffling. I’ll skip the CrossFit stuff they programmed for today since I some metcon work in the competition.

Feeling a little beat up from yesterday. My ass, hamstrings, low back, and shoulders are sore and fatigued.

Warm-up

2:00 Air Dyne

Jerk Balances (Demo Video)

4×75#
4×95#
2×115#
2×125#
2×135#
2×145#
2×155#

Cleans from Below the knee (Demo Video)

2×115#
2×155#
2×195#
6x2x215#

Damn! Those doubles were tough.

Split Jerks

2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#

Tough too, but got through it.

The Rogue jerk blocks worked great. Solid. No movement so you really have to be careful the bar doesn’t mess up your hands when it lands.

Back Squats

2×205#
2×240#
2×270#
LOL @ 290# (see below)
5x2x255#

The 270# reps weren’t very easy so I figured I’d put some blocks under me for 290#. Got it in my head I was going to hit them, so I pretty much stopped at the bottom anticipating it, then couldn’t get moving up with the weight. Took the weights off, got it back on the rack, and went again. Went to bounce out of the hole and hit the blocks this time. Fuck! So I took off the tops (2.25 inches shorter) and then couldn’t stand up the weight on the next try. So I dropped the weight and did a 5×2 instead of the programmed 3x2x290#.

A 5×5 of good mornings were programmed, but I skipped them. I got plenty of low back work in the competition yesterday and the above took plenty long enough. I’m not really sure how I got through everything and made all of the lifts before the squats.

Week 1 is in the books I really liked the programming and can feel some improvements in my lifts. Looking forward to week 2.

Great Lakes Bay Region Throwdown (GLBRT) 5

Today was the 5th area throwdown. I’ve been on the winning team for the 3rd and 4th running, but this one was a little different. It was gym based where each would count their top two teams (each team was made up of 2 men and 2 women) in each event towards their score. Teams could be changed for each event.

We still ended up coming out on top to bring the belt back to Survival Fitness. I was able to compete in each event.

Event 1

6 Rounds

10m Human Wheelbarrows for both pairs on the team
20 Reps (95#, OHS for men, Front squats for women)

Casey and I each did 20 unbroken reps each and then 10/10 in the last round. The gals did 10/10 in the opposite rounds.

Event 2

21-15-9

Snatches (115/75)
Thrusters (115/75)
Cleans (115/75)
Deadlifts (115/75)
HSPU
T2B
Burpees
Air Squats

I did the deadlifts and HSPU each round.

Bonus:
1:00 for each movement, which subtracts from the workout time.

Unbroken set of DU
Pistols
Wall Ball 2-for-1s
MU

I was on MU duty and only managed 3. It’s been months since I last did a MU and my shoulders were shot from the HSPU.

Event 3

It was 4 different maxes for the team. I was put on deadlift. Warmed up with 5×135#, 3×225, 2×315, and 1×405. Knocked out a safe 475# right away and waited until the end of my 3 minutes to go for a PR of 525#. I had it moving no problem, but lost my grip on the left hand and had to let go. Oh well. I realized I forgot to chalk up for those deadlifts, which is the only time I ever use chalk. Probably would have been able to hold on!

My back was pretty lit up after that last deadlift attempt. For some reason after getting out of the shower, my legs are on fire.

60 Day Lifting Challenge – Week 1 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lighter volume today. Went out to the garage by myself around 11am. Took me about an hour to finish.

Warm-up

3:00 Air Dyne
3 Rounds
- Max Effort L-Sit on parallettes
- 5 Shoulder Press 45#
5 Shoulder Press 95#

Split Press (Demo Video)

4×115#
4×120#
4×125#
4×130#
4×135#

Could probably try 140# next time. The balance from the split is a little weird, especially since was the first time I’ve done them.

Power Clean from below the knee (Demo Video)

45# Positions Warm-up
2×95#
2×125#
2×150#
2×175#
1×190#
5x1x200#

No blocks for these, as you can see in the demo video and some of my lifts.

Snatch Deadlifts

5x2x185#

Trying to work these a little faster and get a little more violent with the hip action. Only got the first 3 sets on video.

As I was finishing up my lifts, UPS Freight came with my jerk blocks and the rack/cage. Just in time for jerk balances and jerks on Sunday! I’ll be waiting until doing some work on the garage before setting up the rack, but I’m excited!

60 Day Lifting Challenge – Week 1 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Yesterday was a rest day. Went oven to Kevin’s garage after 6pm to lift tonight.

Warm-up

Jumping Jacks
PVC work
15# Snatch Positions

Muscle Snatches

4×45#
2×75#
3x2x85#
2x2x95#
2×105#

Muscle Cleans

3×75#
3×105#
3x3x125#
3×135#
3×145#

I think these muscle movements are really helping my turnover. Bumped the weights up a couple notches from the other day and still felt good on these.

Snatches

2×95#
2×115#
2×135#
1×145#
1×155#
4x1x160#

I was going to do the last 4 singles with 165#, but 155# felt bad, so I stuck to 160#. Stopped thinking in the last couple of reps and was much better. The last rep felt the best of the day.

Back Squats

2×205#
2×240#
2×270#
3x2x290#

First set at 290# was ugly, especially the 2nd rep. Second set too! Stopped thinking and nailed the 3rd set.

Seated Good Mornings

5×155#
5×175#
5×185#
2x5x195#

Have never done this much volume with them. Will probably be feeling them tomorrow.