Month: April 2015

Molasses Monday

Moving slow this morning. Lats are still sore and biceps are sore too now. Quad feels a little off. Out in the garage shortly after 8am. Did a quick 3:00 Air Dyne (1.44km).

Jumping Back Squats

  • 10×45#
  • 5×65#
  • 5×95#
  • 5×115#

Only took 1:00 rest between sets. Figured I’d try something new with the jumps. I’ve only done it with an empty bar before. Felt OK.

Back Squats

6:00 EMOM

  • 3×135#
  • 3×165#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×245#

Not much time left after changing the plates. Felt really heavy. 8th day in a row.

In the afternoon I did:

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometric

Hadn’t done any yoga in about 10 days, but felt more comfortable in a lot of the positions. Still a big struggle though, don’t get me wrong.

Hit the quad with e-stim a couple of times today. Willing to try anything so it doesn’t become an issue.

I missed out on shoulder press at CFi today so did a quick little session out in the garage (in sandals) in the evening.

Shoulder Press

IMG_5833

  • 5×45#
  • 5×50#
  • 5×55#
  • 5×60#
  • 5×65#
  • 5×70#
  • 5×75#
  • 5×80#
  • 5×85#
  • 5×90#
  • 5×95#
  • 5×100#
  • 5×105#
  • 4×110#
  • 5×105#
  • 5×95#
  • 5×85#
  • 5×75#
  • 5×65#
  • 5×55#
  • 5×45#

Tried something different. haha I only rested long enough to change the weights and record a few things on my board. As you can see, I didn’t write down much. 21 sets in about 13 minutes. I have a feeling I may regret this for the next couple of days. Maybe not the best idea with the max bench press test coming Wednesday night.

Return to Super Sunday

My lats are sore from the pull-ups yesterday. Chest is a little sore too. Out in the garage early again. Warmed up with 5:00 Air Dyne (2.38km).

Coffee Squats

2 Front + 5 Back

  • 45#
  • 95#
  • 135#
  • 155#
  • 175#
  • 195#
  • 215#
  • 235#

Far cry from the most I’ve done for this squat complex, but it’s the most weight I’ve had on the bar in over 2 months. Coming back slow and steady.

After missing the last couple of Sundays, I was glad to be back.

Warm-up

  • 1,000m Row (4:20)
  • CS Activation
  • Bottom Squat Hold
  • Shoulder mobility with band

Helen

3 Rounds

  • 400m Run
  • 21 American KBS (53#)
  • 12 Pull-ups

pumpsFirst run was about 1:35 so I knew I was on a solid pace. Was able to do each set of kettlebell swings and pull-ups unbroken though I had to dig deep to stay on the bar for the last 4. Got slower on the runs, but held on ok. Finished in 8:53, which is a 37 second PR and probably the most legit 400m runs I’d done with Helen as far as distance. Must have been the Pumps, which I wore for the first time. Have had running in a workout the last 3 days and it has felt decent, which is a nice surprise. Walked 200m to cool down.

4x NFT

  • 50m Sled Pull between legs (145-190-220-235#)
  • 5 Strict Deficit HSPU (2″)

The sled pull was done walking forward bent over with the straps coming through your legs.

5 Rounds

  • 10 V-ups
  • 20 Push-ups
  • 30 Plyo Lunges

I split up the push-ups into 10-10 every round and did the v-ups and lunges unbroken. Every round of lunges was a deep burn, but the last two rounds were a fight to keep going. Finished in 8:42. Walked another 200m to try to flush out the legs some. My ass is going to be sore tomorrow!

Did Crossover Symmetry Iron Scap before leaving and will do some stretching tonight. Need to get outside and do some raking if the rain holds off.

Double Partner Work

Legs aren’t sore. It’s a miracle! Feel some tightness in my low back. Day 6 of morning squats. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

Back Squats (Pause 3s in the bottom)

  • 10×45#
  • 4×135#
  • 4×145#
  • 4×165#
  • 4×185#
  • 4×205#
  • 4×225#

That right quad still isn’t quite right. WTF! I had planned an 185-195-205, but was feeling solid so I increased.

Went to the 10am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Calf Stretches
  • Squat Jumps

Conditioning

5,000m Partner Row

* Switch every 500m
* Run 200m after rowing

I partnered with Jason and went first. I was done with my run at 18:02. Forgot to look at the clock when he finished us off. Was pulling about a 1:50 on my first few rows, then about 1:45 on the 4th one and low 1:40 on my last one.

42-30-18 w/ Partner

  • C2B Pull-ups
  • Thrusters (95#)

We did sets of 7s in the 42. Jason did something to his shoulder with 1 thruster left. So then I did 24 of the 30 chest-to-bar pull-ups. We went sets of 5 on the 30 thrusters, I did 14 or 15 of the 18 pull-ups, and then each did 5-4 thrusters. Finished in 10:44 but with Jason getting hurt there was a lot of extra rest time. Not sure why he tried to keep going. 😦

I walked 200m to cool down.

Accessory

5 Sets

  • 10 GHD Sit-ups
  • 10 Back Extensions (45#)

Finished off with Crossover Symmetry Plyometric. I’ll do some stretching tonight. Time to get some work done on the garage and clean up the yard.

Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

  • 10×45#
  • 3×125#
  • 3×135#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • PVC OHS

Weightlifting

Hang Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.

Snatch

  • 3×115#
  • 3×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.

Accessory

4 Rounds

  • 8/8 Kroc Rows (70#)
  • 5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.

Conditioning

4 Rounds

  • 5 Burpees
  • 10 Plate Snatches (55#)
  • 15 Air Squats
  • 200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×300#
  • 10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.

bacon-truck-pig

On the 4th Squat Day

That resting heart rate though!
That resting heart rate though!

Now my hamstrings are wrecked from yesterday. I was looking forward to walking normal today, but guess not. Out in the garage by 8am. Did 3:00 on the Air Dyne (1.35km).

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 20×175#

Over the last couple of days I made so many adjustments to what I was going to squat this morning. Had mostly been air squats or goblet squats, but at the last minute I wanted a bar on my back. Still keeping things light. Was pretty stiff throughout that warm-up set of 20 with the empty bar. That’s 4 days of squatting in a row now.

Accessory

  • 100 Walking Lunges
  • 2:00 rest
  • 100 Walking Lunges (20# vest)

Took me 4:03 for the first 100 and 9:49 total. I guess I wanted to get it over with since the weighted ones were faster.

Closed out with Crossover Symmetry Plyometric and 15 minutes of back, hip, and leg stretches.

Coffee and Squats

Legs are still sore as fuck. Won’t stop me from squatting though. So happy to be under a bar again! Quad seems to be fine with it so far. Out in the garage shortly after waking up.

IMG_5815

Jumped on the Air Dyne (AD2) for 5:00 and went 2.25 kilometers.

Back Squats

  • 20×45#
  • 8×135#
  • 8×145#
  • 8×165#
  • 8×185#
  • 8×195#
  • 8×205#

Oh my, those first couple of reps felt terrible with the empty bar. Everything loosened up by the end of the 20 though. Put a focus on driving through with the hips today. I took a 2 minute rest between sets. Did a round of back stretches after finishing up. I’m enjoying these morning squats to get the day going.

Had a chiropractor appointment and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (210#)
  • Bottom Squat Holds
  • Jump Rope & DU practice
  • Banded Walks (red band, monster, side shuffle)

A strand of the cable came loose on my RPM rope again. 😦 Guess I’ll have to switch to their coated cables. So I had to use my backup Rx rope.

Conditioning

25-20-15-10-5

  • DU (unbroken)
  • Sit-ups

Holy shit did I screw up a lot. I missed 3 times trying to get the 5! Took me 3:41. Terrible.

15:00 AMRAP
2-4-6-8…

  • Deadlift (75#)
  • OHS (75#)
  • Burpee

Kept it light and just used the one bar. It was enough. Got through the round of 16 plus 18 deadlifts and 11 overhead squats. I broke up the 14 OHS 8-6 and the 16 as 9-7. Everything else unbroken.

No B.S. Bench

  • 10×45#
  • 5×135#
  • 2×185#
  • 2×205#
  • 2×225#
  • 2×235#
  • 2×240#
  • 2×245# (PR)
  • 2×250# (PR)

Last week before testing a max. With doubles and heavier weight it was perfect to get an idea going into next week. That 250# is my previous max and I didn’t struggle hitting it for a double. BOOM!

Knocked out Crossover Symmetry Iron Scap before heading home and will hit some stretches tonight. I may start doing some other stuff on the days I stretch twice to mix it up.

Legs – Oww

Legs are so sore! Don’t take 2 months off from the squat rack. Went in for the 9am class.

Warm-up

Didn’t really do much. Some bottom squat holds but that’s about it.

Strength

Pause Front Squats (2s in the hole)

  • 10×45#
  • 5×95#
  • 5×125#
  • 5×145#
  • 5×175#
  • 5×195#

Didn’t really feel the soreness once I got moving. Didn’t notice any pain in my quad either, which is the real test. Decided to do pauses since I wasn’t going heavy. Still felt plenty heavy though.

Conditioning

10:00 EMOM

  • 5 Box Jumps (30″)
  • 3 C&J (115#)

Went high on the box since it wasn’t many reps and I was going to go light on the clean and jerks. Didn’t rebound any of the jumps, but cycled pretty fast. Was able to fly through the C&J by bringing straight to the ground. Took about 20 second each round once I got the rhythm of the TnG working. Was good to pick up a bar!

5 Rounds

  • 25m Prowler Sprint – High (90# sled + 90#)
  • 25m Prowler Sprint – Low (90# sled + 90#)

Yuck! Walked 200m after and then did Crossover Symmetry Plyometric.

Accessory

Reverse Hyper

  • 15×210#
  • 15×260#
  • 15×300#

Stuck around and did a round of back/hip stretches too after having done so much leg work.

In the afternoon, I went out to the garage and did 250 walking lunges in 9:20. I did laps around the garage today, which was 16 per lap. I’ll do another round of stretches tonight.

Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

  • 20×45#
  • 10×135#
  • 10×145#
  • 10×155#
  • 10×165#
  • 10×175#
  • 10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Strength

Shoulder Press

  • 10×45#
  • 7×75#
  • 7×95#
  • 7×105#
  • 3x7x115#
  • 7×120#

Conditioning

  • 2:00 AMRAP
    • Jump Squats
  • Rest 1:00
  • 8:00 AMRAP
    • 6 Push-ups
    • 8 Sit-ups
    • 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

Back and Forth

Still feeling those plyo lunges in my buttocks. Out in the garage at noon. Started with Crossover Symmetry Activation.

Warm-up

1,500m Ski Erg – 6:52.4

Conditioning

  • Buy-in: 150 Walking Lunges
  • 3 Rounds
    • 50 Lateral Bar Hops
    • 25 GHD Sit-ups
    • 25 Back Extensions
  • Cash-out: 150 Walking Lunges

Was hoping to do this down my street but it was raining out, so I was limited to the garage. Was able to do 5 steps each way. Only stepped through into the next lunge on the 30 at the end, but all were unbroken other than stopping to grab my hoodie after 15 reps in the cash-out. I did the 2nd and 3rd rounds of GHDs as 15-10 and the second round of back extensions the same. I tripped in my first 10 bar hops because my legs felt like jello from the lunges. Took me 21:17 to finish.

Did 10 minutes on the Air Dyne (AD2) to help flush out the legs after all of those lunges and went 4.26km. Did Crossover Symmetry Iron Scap too. Will do a set of back stretches tonight.