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.

All the Rowing

My ass is sore from those jumping lunges yesterday.

Finally got around to cleaning up the Thruster Attack Program and publishing it over on my main blog. Enjoy!

Headed over to CFi early today so that Kevin and I could get in our bench pressing before the 4:30 class and I could get in a rowing workout before classes, which were using the rowers today. Did Crossover Symmetry Activation and then dove right in.

Row

  • 1,000m moderate pace
  • 2:00 rest
  • 8 x 200m hard, 20s rest b/t reps
  • 800m moderate pace
  • 2:00 rest
  • 6 x 200m hard, 20s rest b/t reps
  • 600m moderate pace
  • 2:00 rest
  • 4 x 200m hard, 20s rest b/t reps
  • 400m moderate pace
  • 2:00 rest
  • 2 x 200m hard, 20s rest b/t reps
  • 200m moderate pace

* Hard pace = your 2000m PR pace plus 0-5sec/500m
* Moderate pace = your 2000m PR pace plus 10-12sec/500m

This one comes from Chris Hinshaw as usual. I’d like to the post, but the URL isn’t working so you’ll have to trust me. My paces were 1:45-1:50 hard and 1:55-1:57 moderate.

I was expecting this to get bad, but it wasn’t bad at all. No issue at all holding the paces. Finished in 41:03. Sure didn’t feel like I rowed 7,000 meters. I really like these type of workouts.

No B.S. Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 4×185#
  • 4×205#
  • 3x4x225#

Felt a lot better than the session last week. One more week in the program before testing a max.

Reverse Hypers

IMG_5808

  • 12×210#
  • 12×260#
  • 12×280#
  • 12×300#
  • 12×320#

Pretty soon I’ll be putting my back squat weight on there. Though I haven’t squatted in about 2 months so this could very well be my max squat now. :-/

I did Crossover Symmetry Recovery before leaving. Will hit a round of back stretches tonight.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

  • 45s Hollow Hold
  • 10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

  • 10 V-ups
  • 15 Band Pulls (quick, red)
  • 20 Plyo Lunges
  • 25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Championship Monday

My upper back was feeling tight last night. Seems fine today though. Got a solid night of sleep after not sleeping so great for a couple of days when I stayed up late in Rogers City.

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometrics

Will do some back stretches tonight too.

GO DUKE!

A Dozen Planks

Came home from up north this afternoon. I did a round of back stretches this morning. Headed out to the garage before 5.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne (AD2) – 2.4km

Midline

E2M 24:00

  • 1:00 Plank
  • 10 Back Extensions

I did the first 8 planks on elbows and the last 4 on my hands. Had about 30 seconds of rest each time through.

Conditioning

2 Sets

  • 6 Rounds
    • 30s Ski Erg
    • 30s Rest
  • 3:00 Rest (did rest 3:30 total after the 6th)

I did 3 sets of this back in August, but I guess I didn’t rest the extra 30 seconds between sets. My best interval back then was 140 meters with a 138 as well, but the other 16 were all 137 and below. Today I was over 140 for all twelve by going 143-143-142-141-142-142 and 142-142-141-141-143-143. That took a lot out of me.

I cooled off with 5 more minutes on the Air Dyne, but really slow, only going 1.93km. Then I did Crossover Symmetry Iron Scap and will do another round of back stretches tonight. I’m already noticing a pretty big difference in my hamstrings after about 2 weeks now. Most of the time I do it while watching TV so it doesn’t even take my time away from anything else.

24 Second PR

Up at my parent’s place for the weekend. Planned to use the treadmill but it wouldn’t start moving.

  • 8:00 Air Dyne
  • 5 Rounds
    • 20 Plyo Lunges
    • 20 Push-ups
  • 8:00 Air Dyne

Held about 70rpm to start. Went unbroken on the lunges and all sets of 10 push-ups. Started with 70rpm again and then pushed it for the last 4 minutes. Took a total of 21:12.

Did a series of back stretches and then felt like I should do more push-ups.

  • 50 HR Push-ups

Never stopped though I did slow down a lot, with slight pauses at the top and bottom of the last 25 reps. Finished in 1:52 for a 24 second PR with fatigued muscles!

Did another round of back stretches in between the Final Four games.