Nick Momrik

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

4+8 @ 45#
2+4 @ 135#
2+4 @ 225#
1+2 @ 265#
1+2 @ 295#
1+2 @ 315#
1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

Accessory

5 Sets

12 JM Press (45-55-60-65-70#)
12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

Gymnastics

30s Muscle-ups
1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

Conditioning

4 Rounds

5 C&J (135#)
10 T2B
200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

Two Is Better Than One

Picked up my new car last night so didn’t have time for a run. Up early and in the garage just after 7. Warmed up with 5:00 Air Dyne (2.43 km).

Coffee Squats

Front Squats

10×45#
5×135#
5×205#
3×245#
2×275#
2×305#
2×320# (PR)

Well, well, well. My previous max was 315# and I beat it for a double. Booyah! Wore the belt for the last two sets.

Heading out to the golf course. Somewhat easy last few days as far as conditioning goes. None actually. 🙂 I’ve set a squat PR with reps or weight for 6 consecutive days though, so probably not a bad thing going into “Murph” on Monday.

40 days gone by, with 9 left.

Felt like going for a run after work, so after 8 I laced up the Pumps and headed out. Wore the heart rate monitor and connected it to RunKeeper. Nice easy run of 2.71 miles in 27:10 with an average heart rate of 130. My HR was actually pretty steady after it got there, even though my pace got significantly slower in the final mile.

With the 18 holes of walking the course, the Health app in my iPhone puts me at over 10 miles on foot today.

Two Eight Zero

My low back is still really tight. Otherwise seem to feel pretty good. Out in the garage around 8. Warmed up with 700m Ski Erg (3:29.8).

Coffee Squats

Back Squats

20×45#
5×135#
5×205#
5×245#
20×280# (PR)

Squat day #39. That’s a 5# PR for Super Squats! Once again, the body lies. Bar was on my back for a total of about 1:55 from unrack to rack.

Might call it a day there, possibly run or drag the sled tonight.

Stitched Up

Went it to the Doc for a minor procedure to remove some cysts from my head yesterday. Should probably take it a little easy today and tomorrow, but fuck that. Just can’t get it wet for 48 hours. Out squatting shortly after 7:30. Warmed up with 5:00 Air Dyne (2.31 km).

Coffee Squats

Pause Front Squat (3s in the hole)

10×45#
5×135#
3×185#
3×225#
3×250#
3×270#
3×280#

Wore the belt for the last 3 sets. Felt like I was starting to break down on that last set so was a good load for the day. Really like taking the videos though because it shows it was better than it felt during the actual work. When I started this little experiment I didn’t expect to be at 38 days in a row and never thought I’d be pause squatting as much as I am. I hadn’t done any pause front squat with more than 275, so hitting 280 for a triple felt pretty boss. All aboard the Gain Train!

Had to lay down for a nap in the evening. I was feeling pretty out of it. Not sure if the squats took a lot out of me in the morning or if my body is just reacting to the surgery. I felt great this morning. Made it to the gym for bench night. Warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

10×45#
5×135#
5×165#
5×195#
4x5x215#
AMRAP 205# (12)

Was not feeling strong at all. Matched my AMRAP from the first week of the cycle though. Didn’t even bring my gym bag or other shoes so I wouldn’t be tempted to stick around and for weightlifting. Got in the work and got out. Tomorrow is another day.

On the 37th Day

Wasn’t as tired walking 18 yesterday, but I could feel it in my hamstrings the last 4-5 holes and feel it there a little this morning too. My HRV was up to 109 from 97, but still red. I don’t understand that at all. In for the 9am at CFi.

Warm-up

100 Walking Lunges
Bottom Squat Hold

Strength

Back Squats

20×45#
8×135#
8×205#
8×255#
8×285#
8×305# (PR)

That last set made me realize the goal of 300# Super Squats is within reach. Maybe sooner than I thought.

Did a couple of C&J with 135# and 155#.

Conditioning

E2M 14:00

9 Deadlifts (155#)
6 Hang Power Cleans (155#)
3 Push Jerks (155#)

Like a DT complex, but not. Unbroken every round in 23-25 seconds.

100 Walking Lunges (50# sandbag)

Nice little finisher. Didn’t run the clock.

310 Triple

Missed out on the HRV check yesterday being out of town. No surprise it’s down to 97, in the red today. Got a solid night of sleep last night, but yesterday was rough with pretty much no sleep and Fran, even though I didn’t have any push in me for it. Out in the garage by 7am since we have a golf meeting before we start our season this morning. Warmed up with 3:00 Air Dyne (1.44 km).

Coffee Squats

Front Squat

10×45#
5×135#
5×185#
5×225#
3×255#
3×275#
3×295#
3×310# (PR)

Starting week 6 of squats and now in the final two weeks. Time to start setting more PRs after yesterday’s first one. 🙂 I put the belt on for the last 3 sets. I had done 310 for a double in a competition and my biggest single is only 315#. Moving up!

Felt like it got ugly but I’m liking the way the reps looked in the video.

Ups and Downs

Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.

Warm-up

Crossover Symmetry Activation
1,000m Row
Bottom Squat Hold

Strength + Explosive

2 Front Squats + 5 Back Squats
Rest 30s
1 Broad Jump
Rest ~2:00

Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.

Conditioning

“Fran”
21-15-9

Thrusters (95#)
Pull-ups

I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.

At an easy pace…

1 Mile Run
100 Walking Lunges
1 Mile Run

It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.

Passing Train

Not a great night of sleep. Probably why HRV dropped into the warning zone today, unless that run really drained me yesterday, which I doubt since it was so slow. Makes 12 days in a row of 100+ though, so not quite sure why it’s in the orange zone. Out in the garage by 7:30. Warmed up with 600m Ski Erg (2:41).

Coffee Squats

Pause Back Squats (1s in the hole)

10×45#
5×135#
5×185#
5×225#
5×255#
5×275#
5×295#

I put the belt on for 275 and 295. Had to grind out some reps on those last two sets but feeling strong.

Conditioning

10-15-20-15-10

GHD Sit-ups (to parallel)
Ski Erg (cals)

As soon as I dropped back on the first rep I knew I was not touching the ground today. My abs are still pretty fucking sore. Finished in 7:23. Tried to keep a pace of 1,000+ cal/hr on the erg.

Accessory

5 Sets

12 JM Press (45-55-55-65-65#)
12 Incline DB Bench Press (60°, 40-45-50-50-50#)

Swapped the order today. It made that last set of bench almost hit failure, but the JM presses felt better that way. Maybe I’ll alternate every 2 weeks. Had to get in this work today instead of the normal Sunday morning routine because I’ll be coming back from Cleveland in the morning.

She Always Gets Me

Up early again, but slept pretty well and was in bed early. Boy was I wrong about “Annie” not affecting my abs this time around. I should have known better. She always gets me! My core is sore pretty much from top to bottom, with the top and bottom being a lot more sore than the middle. Might have a little to do with the max plank from yesterday too, but probably a lot to do with not being used to anchored sit-ups when we do butterflied legs all the time.

Warmed up with 100 walking lunges and out to the garage around 7.

Coffee Squats

Pause Front Squats (3s in the hole)

10×45#
5×135#
5×185#
3×225#
3×255#
E30S 4:00 – 1×275#

The every 30 second work was harder than Super Squats. No question about it. After a couple of reps the breathing was heavy and there really isn’t enough recovery time for the breathing to slow once it gets going. That final rep was the most I’ve had to grind any rep since starting this Squat Every Day “plan” (I’m pretty much wingin’ it and making shit up as I go). I’m not sure I could have gone another 30 seconds for a next rep so glad I picked 4 instead of 5 minutes. I didn’t put the belt on until the singles today. Day 33 complete!

Was supposed to golf but it was raining all morning and chilly. That does not add up to Nick being on the golf course. Warmed up later and was perfect for a run. Went an easy 3.1 miles in 30:06.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

20×45#
10×135#
5×185#
5×225#
20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Good Mornings

Strength

Deadlift

4×155#
4×245#
7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

Burpees
American KBS (70#)
Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.