Month: July 2015

Tweaked, Again

Betting getting a lot more sleep this week, though it’s not easy to stay comfortable on a tiny bed. Went to the Bay Athletic Club this morning to get in some squats. Nice facility in the hospital in Alpena.

Back Squat

  • 10×45#
  • 5×135#
  • 5×215#
  • 1×255#

Fuck! Tweaked my back on the next rep with 255#. Not even heavy weight. Pissed me off. I’ve been doing 5×5 with more than 255# and no belt either. The bar was a larger diameter than I’m used to but I doubt that really made a difference. I’d been so careful over the last few months too and then to tweak it with something like this doesn’t make sense. Injuries rarely do though. Guess I’ll be putting the squat program on hold.

Accessory

6 Sets

  • 8/8 Kroc Rows (45-55-60-65-70-70#)
  • 10 DB Shoulder Press (35-45-50-50-50-50#)

Had these planned and was still able to do them. Shoulder press with two 50s got tough.

Goblet Squats

  • 10×50#
  • 10×60#
  • 10×70#
  • 10×80#
  • 10×90#
  • 10×95#

Still wanted to get some leg work in if I could. With the weight out in front it took the load off my back and I didn’t feel it when I made sure to be very precise with my technique.

Gymnastics

5 Sets

  • 5 Strict Pull-ups
  • 8 Strict Bar Dips

Don’t do those enough.

I went out and walked 9 on the golf course going to loosen things up. The back definitely affected my swing.

After going to a movie theater with my 4-year-old niece, I needed to blow of some steam.

Pushing Death

  • Death by Chest to Deck Push-ups.

Got 18+18 and barely got in that 18th rep, so didn’t game it to skip out on the 20th round. 2 rep PR from over 2.5 years ago at a much lighter bodyweight. Racking up the push-ups this week. That’s 189 more.

Oh yeah, done with a drink at my side.

  

Like Whoa

Rained all night and all morning. Waited for the ground to dry up before hitting this around 3.

“Brenton”

5 Rounds

  • 100′ Bear crawl
  • 100′ Broad Jumps
  • Do 3 burpees after every 5 broad jumps.

My favorite outdoor workout, probably because I cover a lot of ground on my jumps. I did it 3 and 2 years ago on vacation, but missed it last year for whatever reason. I thought I might have a 100 foot strip to use, but the yard wasn’t big enough, so I had to use a 50 foot piece there and back. Luckily it didn’t result in enough difference to screw up my broad jumps and make me do more burpees. I was able to make it across the 50 feet in 7 jumps every time, so only did 6 burpees every round. My time from 2 years ago was 9:23 (100′ strip) and 10:16 the year before. I smoked those with an 8:17! Whoa!! I think I was actually a lot better at the bodyweight stuff 2 years ago, but maybe not.

Hard and Fast

E90S for 8 Rounds

  • 50y Sprint

Felt pretty good. Walked back to the start and had about 25 seconds to sit and wait for the next round. Recovery was good to be able to go hard every run.

Midline

10 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Got 13 in the first round and then 12s for a total of 121 rocks. Bumped it up 2 more rounds from what we did a couple of Sundays ago.

Too Much Sun

We took a cart for 18 yesterday since we had to be off the front quick for an event they were running. Good thing though since I started getting a sun headache on the back 9 from being outside all day.

Should have warmed up with a jog or something but dove right in.

4 Rounds

  • 400m Run
  • 50 Air Squats

Too slow on the runs. Finished in 13:41.

Tabata Pushups

Started out doing sets of 6 with a few seconds rest between. Made it through 3 rounds like that and then a round of 4-4-4.  Think I went 4-4-2 on the next two rounds. Then managed 8 and 9 reps in the final two rounds for 85 total.

Did four 2:00 planks with 1:00 rest in the afternoon.

I Guess

Wasn’t even sure I was going to do anything today but Heather wanted to after waking up. Ok, twist my arm. We jogged about 600m to warm-up.

6:00 AMRAP

  • 20 Walking Lunges
  • 5 HSPU

Got 5+23.

6 Rounds

  • 20s V-ups
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

Much harder than expected. Abs are sore from the 90 GHDs I did yesterday. I tallied 54 v-ups and held the holds throughout.

Will probably walk 18 on the golf course with Dad later.

Did a max set of push-ups in the afternoon and set a 6 rep PR with 60.

Bench It Out

Vacation! Need to get back on a better sleep routine. The only time I’ve ever taken a break this long from work is over the holidays.

Out in the garage around 9 before packing and heading up north. Warmed up with an easy 5:00 Air Dyne.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x280#

Start of week 4. Felt really good.

2015-07-11-back-squats

Conditioning

15:00 AMRAP

  • 5 Bench Press (115#)
  • 10 GHD Sit-ups
  • 5 Power Snatch (95#)
  • 5 Ring Rows (feet on 18″ box)

Almost 4 years and I don’t think I’ve ever done a workout with bench press in it. Wanted to pick stuff that I won’t be able to do this week. Went unbroken on everything and ended up with 8 rounds plus bench, GHDs, and 3 of the snatches. Was able to keep a pretty consistent pace throughout. Helps that there is that bit of built-in rest getting setup for these movements and walking around the garage from station to station.

After a rest I jumped back on the bench for a big set. Wasn’t sure how far I’d be able to go. Around 20 I started feeling it on my wrists. Stopped it at 30×115#.

And Reverse It

Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.

Strength

Overhead Squats

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#

I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.

Conditioning

6:00 AMRAP
2-2-2-4-4-4-6-6-6…

  • Power Cleans (135#)
  • Handstand Push-ups

I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.

Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.

6-6-4-4-4-2-2-2

  • Deadlifts (185#)
  • Toes to Bar

All unbroken. Took me 2:44.

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

I was slow. Only 9 reps each round.

Can’t Single

Only 2 more days of work after tonight (trying to finish up some stuff before I go on vacation). Can’t wait! Did a little bottom squat hold to warm-up, but dove right under the squat rack.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×255#
  • 1×295#
  • 1×320#
  • 6x1x340#

That ends week 3. Glad I decided to use the program as a template and just standardize on 5# jumps each week with the 5×5 and 2.5# with the 6×1. Those singles are a grind. Tried to go every 3 minutes today.

Moved over to a platform. Shoulder presses of 10x20kg, 5x40kg, and 3x60kg. Then a C&J with 70-80-85kg.

1 C&J EMOM until fail

I started with 90kg and added 2kg every minute. The jerks started feeling heavy a lot sooner than I expected. I hadn’t done the conversions so had no idea what was on the bar. I made it through the 10th and then missed the jerk in the 11th minute with 110kg on the bar. I had already decided I wasn’t going to make it because I didn’t even move my right foot forward. Did the conversion and now it all made sense, since it was 242.55#.

What was confusing is that in my head I was thinking I’d be starting around 185# with greens on the bar, but I had reds on, not blues! So it was over 198# in the first minute. Dummy!

Conditioning

7:00 AMRAP

  • 50 Jump Rope (singles)
  • 15 Wall Balls (14#, 10′)
  • 10 Pull-ups

I asked Michelle to come up with something short for me. The only stipulation was that I didn’t want a barbell since I’d just done all that heavy lifting. She came up with this little gem based off the Open scaled workout with singles and wall balls.

It was like I had never touched a jump rope. Could not get any type of rhythm with the rope and for a long time I was jumping twice for every turn of the rope, just the opposite of dubs. My body wanted to do double unders so bad that I couldn’t get the timing of the single spin down. The wall balls were a piece of cake, but fun to do so light. No danger of having to break up a set. I did the pull-ups all unbroken but they started to feel tough at the end. Finished 4 rounds plus 29 jumps. It was fun to do something different like that.

In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.

Strength

12:00 EMOM (alternating)

  • 5 Push Press + 10s OH Hold (155#)
  • 6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.

Accessory

5 Sets

  • 4 Pendlay Rows (155-155-165-165-165#)
  • 4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.

Conditioning

15:00 AMRAP

  • 60 Russian KBS (70#)
  • 50 Air Squats
  • 40 Burpees
  • 30 Ball Slams (25#)
  • 20 OH Walking Lunges (45#)
  • 10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

Monday Before Vacation

Finally a better night of sleep. Feel good after yesterday’s workout. Out in the garage just after 7. Warmed up with 500m Ski Erg. Haven’t used that in a long time.

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6x3x220#

Took 2 minutes rest between every set, so had the sets done and weights all put away in less than 20 minutes total. These light days in the program are really nice. 🙂

Heading to the golf course. Five days of work and then I’m off for 17. Can’t wait for the break.

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.

Midline

8x

  • 20s L-sit (Rings, knees up)
  • 25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.

Conditioning

  • 3 Rounds
    • 5 Thrusters (135#)
    • 5 Burpees OTB (lateral)
  • 2:00 Rest
  • 3 Rounds
    • 3 Squat Snatch (155#)
    • 3 Bar Muscle-ups
  • 2:00 Rest
  • 3 Rounds
    • 10 Deadlifts (245#)
    • 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.

Finisher

  • 100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • Fail 172.5#
  • 1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for  double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.


First time using the big washers for fractional.