Nick Momrik's Fitness Logs

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.

60 Day Lifting Challenge – Week 1 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

2:00 Air Dyne
5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

2×45#
2×75#
2×95#
4x2x115#

I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

2×115#
2×135#
2×155#
4x2x175#

Cleans

2×125#
2×150#
2×175#
1×190#
5x1x200#

Clean Deadlifts (Demo Video)

5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

100 DU Buy-in
10 Rounds
- 200m Row
- 1:1 Rest
100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂

60 Day Lifting Challenge – Week 1 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In to Survival Fitness at 10am. Took about 2 hours total with my warm-up.

Warm-up

2:00 Air Dyne
PVC Pass-thrus
Banded OH Stretch (purple bands)

Wow, I was out of breath after the AD. Being sick really fucks up training.

Muscle Snatches

From 2 positions for each rep, above knee and below knee (Demo).

Warmed up with 2×45# and 2x2x75#
2x3x95#
3x3x85#

95# didn’t feel terrible, but it was a bit much and losing the technique aspect, so I dropped down.

Muscle Cleans

From 2 positions for each rep, above knee and below knee (Demo).

Warmed up with 2×75#, 2x2x105#
5x2x125#

125# was pretty ideal here.

Turned out both of these muscle movements were supposed to be from the floor, not according to the demo videos they sent. I was thinking it was turning out to be a shit load of reps!

Snatches

2×95#
2×115#
2×135#
1×145#
1×150#
4x1x160#

Made every lift and felt pretty good.

Front Squats

2×95#
2×215#
2×250#
3x2x265#

This was a new way of doing squats for me. Big jump and not much warm-up! Felt really heavy after not squatting since Tuesday.