Back Squat

Powerin’

Felt like staying in home after being up late playing video games online with my brother. In at 10am though. The plan for today was to do all power lifts to switch things up.

Snatch

Muscle Snatch

2x5x20kg
2x3x40
3×50

Power Snatch

3x60kg
3×65
3×70
2×75
2×80
85
Miss 90 (“Clarked” it)

Was not feeling the greatest on these lifts even when it was light.

Power Clean & Push Jerk

3x60kg
3×70
3×80
3×90
2×100
2×105
110
115
120 (power clean, miss jerk)

I didn’t plan to do a clean-jerk style with no resetting in between, but after I got the double at 100 I wanted to see how far I could go. Was thinking about it too much with 115 so my balance got out of whack. The jerk felt super easy though after the reset. The clean with 120 was ugly. Didn’t get video because I wasn’t going to attempt the transition between the two parts of the lift. Should have though because it would have been a push jerk PR had I made it. That 120 power clean may have not been the best idea for my back.

Back Squats

With short pause in the hole

5×45#
5×135
5×205
3×255
3×285

No pause

3×305#
3×325
3x3x285

Was feeling heavy so backed off for a few sets of volume.

Trying to Keep Up With Mattie Rogers

Lifting days are my favorite. 🙂

Warm-up

2×8 Reverse Hyper (210#)
Snatch Warm-up
- 5 Muscle Snatch (20kg)
- 5 BTN Snatch Press (20kg)
- 5 OHS (20kg)

Snatch

5x20kg
2x3x40
3×50
3×60
2×70
1×75
1×80
1×85
F-F-F-1 90
F-F 95
F-F 100

Couldn’t quite get the bar pulled back into the slot. I was so close to making 95 and when Alex put 100 on the bar I said, “fuck it, why not!” I never take risks. The first attempt was 100 was only my second try ever. I was pretty tilted to that left shoulder that’s bothering me and rushed it coming out of the hole. Got it up there no problem. Second attempt wasn’t very good so I finally stopped. Too many misses on the day.

C&J

Got fired up last night after seeing Mattie Rogers hit 130kg. Messaged Alex and said that was the goal for the day.

View this post on Instagram

A post shared by Mattie Rogers (@mattierogersoly)

Started out heavy since we were already up there with some big snatch attempts and then took bigger jumps than we usually do. I actually did clean-jerks on the first two sets of having the “and” in there.

3x70kg
2×90
2×100
108
114
119
123
126 (PR)
130 Fail Clean
130 (PR)

After the easy 126 I didn’t really feel like taking a 2 kilo jump and if I was going to 3 again, might as well go 4. I was scared of the clean on the first attempt. Then I watched the video and saw how high I got the bar. Can’t remember the last time I missed a clean. Double-pumped the setup in the next attempt and said don’t be a bitch. Got it! Was under the clean plenty high enough for it to be a power clean too.

Really wanted to squat today too, but was tired by the end of the lifts and it was close to 2 hours already. Chilled at home and hit a garage session after 3pm and a huge plate of spaghetti.

5×45#
5×135
5×185
5×225
5×265
5×295
5×315
5×335 (PR)

My best 5 was 325 pounds last January. So my goal was to stand up 330. After 315 I figured it had already been a day of risks and my positions stayed solid through every set so far. Everything held up and knocked out the 10# PR.

Back to Work in 2016

Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.

Warm-up

2×8 Reverse Hyper (210#)
Bottom Squat Hold
3 Rounds
- 30 Jumping Jacks
- 4 Inch Worm Push-ups
- 15 Ball Slams (30#)

Was warm after that!

Strength – Back Squat

6×45#
6×155
3×205
3×255
3×285
3×305
3×325
3×345

Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.

Conditioning

4 Rounds

300m Row
20 Russian Kettlebell Swings (53#)
20 Wall Balls (20#, 10′)
20 Sit-ups
2:00 Rest

I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.

Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.

60-40-20 Double Unders
15-12-9 Toes through Rings
15-12-9 Overhead Squats (75#)

I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.

Hello 2016

Last year was a pretty solid year in my training. Still getting stronger every year. I had to pull back on my goal to hit a 400 pound squat in 2015 after several back tweaks, but after I stepped back and slowed down, I’m progressing nicely and will get there eventually. No rush. I also wanted to get to a 300 pound bench press at one point, but stopped working on it after gaining 25# on the lift from two 10 week cycles.

2015 was another solid year of consistently spending time in the gym. Here’s an image that shows each day of the year and my workouts. Some pretty long streaks in there, but other than when I squatted 49 days in a row, the long consecutive day streaks were always due to active recovery. I’ve learned to take my rest.

Feeling beat from Linda, but in at 2pm to lift with Alex and Bryan. Didn’t expect anything special. Did 2 sets of 10 GHD heel drives and a couple sets of the empty bar snatch warm-up (5 muscle snatches, 5 behind the neck snatch presses, 5 overhead squats) I like.

Snatch

3x40kg
3×50
2×60
F-2 @ 70
2×75
1×79
1×82
F-1 @ 85
1×88
F-1 @ 90
F-F-1 @ 92

The front of my shoulders are still feeling pretty damn weird after Monday’s muscle-ups. The miss at 70 was just a lapse in concentration. Later misses were usually due to the bar being too forward. The Max at 90 had a great turnover and felt like the best lift of the day. Really had to fight and be patient in the hole with the make at 92, which was over 94% of my max C&J.

Clean & Jerk

Started with 5 cleans + 5 jerks with the empty bar.

2x50kg
2×70
2×80
1×90
1×100
1×105
1×110
1×115
1×118

I could feel really tight in my low back on some of the snatches and also when catching the cleans. Not a pain, but definitely know I did a ton of heavy deadlifts yesterday. Didn’t want to push it anymore than the 118. The guys said I was getting under the bar super high. Rode everything down into the squat though. It’s amazing that I don’t even think twice about the jerks anymore. I used to get a little scared at 235+ pounds. Here I hit 260+ without a problem, which is over 94% of my max as well. Really wasn’t expecting that with either lift today.

Back Squat

3×135#
3×185
3×205
3×255
3×275
3×295

Good enough for the day. Didn’t want to risk anything with my back already feeling rough.

nyf-ginger-ale — Hope this is half as good as the Root Beer Ale.

Almost 10, but Sub 40

Coached this morning and then got in my workout after class. Starting the new cycle of gymnastics work.

Skill WOD “Be the Master of your Volume” Week 1 Day 1

Warm-up – 3 Rounds for quality

10 Pass-thrus
10 Bridge Rocks
10 GHD Heel Drives
3 Inchworm Push-ups
10′ Crab Walk (forward & back)

Mobility – 5 Sets

10s Bottom of Ring Dip Hold
1 Skin the Cat (2s pause in hang)

Test Your Max

1 Set of MAX MU
4 Sets @ 60% with 2:00 Rest

Got 9 and barely missed the 10th. Rounded to 5 for the drop sets. Made each set but the last two were close to missing; caught in a super low dip.

Strength Accessory – 5 Sets

5 Strict Ring Dips
5 Ice Cream Makers (banded)

Used the black band. Those were interesting. In the 4th set of ring dips something really weird started to happen in my left shoulder and bicep and then I couldn’t lift my arm until I moved it all around. Nothing like that has ever happened before.

Conditioning

3 Rounds

250m Row
2:00 Rest

Been wanting that sub-40 and got it. Went 39.7, 41.1, and 42.2. Boy do I start to hit a wall in the 2nd half of the rows after that first attempt. Legs start to burn hard, hamstrings feel like they are cramping up, and just can’t push like I want to. I decided on 3 sets before starting, but almost called it quits after setting the PR. Glad I gutted it out.

Headed back to the gym at 4pm. Warmed up with 3 sets of 8 Reverse Hypers using 210#.

Strength – Back Squat

10×45#
6×135
3×225
3×255
3×285
3×315
3×335
3×350 (PR)

Wore my belt for the last 3 sets. My goal heading in was to get 350 and it was solid. A few weeks ago doing a double with 353 got loose, so really happy. Most 1 rep max calculator formulas put me at over 370 now. Getting there!

Midline

100 Sit-ups

Been awhile. Was on a solid pace but the last 30 reps got rough. Managed a 1 second PR with 2:58.

Wanted to get in a solid day of work with a storm coming through. I do not plan on leaving the house tomorrow except to take out the trash. Will probably do some active recovery.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

8 Reverse Hyper (210#)

Back Squat

5x20kg (pause)
5×70 (pause)
5×90 (pause)
5×110
5×120
5×130
5×135
5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

5 Bar taps – tight
5 Bar taps – dynamic
7 V-ups
10 Pass-thrus
7 GHD Heel Drives
10 Bridge Rocks

Shoulder Activation

3 sets

3 Scap Elevators
3 Strict Pull-ups
1 Scap Elevator
1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

5 Butterfly Box Drill Circular Rotations
1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
2:00 Rest
2 sets
- 70% MAX C2B
- 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

15s Underhand grip chin hang
8 Supinated Bar Rows

Bonus Complex

2 Strict Pull-ups + 2 Strict C2B + 3 K2E
2 Sets: 3 Strict Pull-ups + 3 Strict C2B
2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. 🙂 Rest day tomorrow.

Front to Back

Again, planned to do 9am, but was up late playing an addicting stupid iOS game. Went to the 5:30 class.

Warm-up

Jumping Jacks
Zombie Kicks
Rack Stretch
Lat Stretch
Calf Stretch
5 Back Squats (20kg)
5 Front Squats (20kg)
5 Front Squats (70kg)

Strength

8:00 EMOM (alt)

5 Front Squats (90kg)
5 Back Squats (90kg)

Wasn’t going crazy being the 3rd day squatting this week and may do more tomorrow with Alex. Not sure yet. Legs are kind of smoked from the Air Dyne last night.

Accessory

4 Sets

8 Supinated Grip Pendlay Rows (115#)
5 Evil Wheels

These rows felt really easy. I know they were light but maybe the pull-up work is already paying off.

Conditioning

3 Rounds

1:00 Row (calories)
1:00 Burpees
1:00 Medicine Ball Cleans (20#)
1:00 Rest

I did 27-25-26 calories on the rower and totaled 60-60-58 reps overall. Those med ball cleans suck ass but I kept moving the entire time each round.

Glad there was nothing I had to modify because it’s still hard to hang or pick anything up with my hands.

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.

Warm-up

3 Sets

10 Reverse Hyper (210#)

Strength

Back Squats

5x20kg + 5x20kg with 2 second pauses
5×70 (2s pauses)
5×90 (2s pauses)
5×110 (2s pauses)
3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2

Warm-up

3 sets

10 Pass-thrus
10 Hollow Rocks
10 Arch Ups
10 Narrow Grip OHS (45#)
10s Bottom of Dip Hold
10 Bridge Rocks

Skill

4 Sets

Freestanding HS Hold practice
16 Shoulder Taps (heels to wall)
20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

Find 1 rep MAX deficit strict HSPU
3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

8 Seated DB Press (40# DBs)
10 Parallette Push-ups
30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.

Conditioning

Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Snatch After Snatch

My chest is a little tight later in the day, but otherwise not sore from the 100 bench press yesterday. Lifted with Alex tonight. Warmed up with 3×8 Reverse Hyper (210#) and then into some squats.

Back Squat

10x20kg
6×70 (pause)
5×100 (pause)
3×120 (pause)
2×130
2×140
2×150
2×155
2×160 (PR)

Haven’t had that on a bar since the day I had my PR with 360# about 1.5 years ago. Led with my butt on the second rep so it was a good place to stop and was a 2RM PR anyway. Staying patient with the gainz.

Snatch

5x20kg
3×40
3×50
2×60
2×65
2×70
2×75
1×80
1×85
Miss 88
Miss 88
1×88
Miss 90
1×70
Miss 70 (somehow hit my knee on the first pull)
1×70
1×73
1×76
1×79
1×82
1×85
1×88
1×90

Felt a lot more solid in the second wave! Great idea by Alex to drop back down and work up slower. That was a long snatch session!

Thanksgiving Gainz

Came back from Rogers City this afternoon so I could lift with Alex. Didn’t do much to warm-up other than some bottom squat hold.

Back Squat

10x20kg
5×70 (pauses)
5×100 (pauses)
3×110 (pauses)
3×120 (pauses)
3×130
3×140
3×150
3×155

Just a short second long pause in the hole on those early sets. Lifting kilos I don’t always know what I have on the bar. Quickly got up to the heaviest I’ve had on the bar in a long time. I haven’t had over 305# on my back since July when I did 340 for a single and then a week later tweaked my back during warm-ups. Been a long road back.

The triple at almost 342 pounds is about 3# shy of a 3RM PR. I’ve done 4×340# and 3×345#. I almost stopped after the triple at 150kg but figured I could make one more set with a small jump. Felt good. For a split second after that, I thought about doing some singles like Alex was doing, but I’ll save it for another day. Let my body adjust and build off today.

Split Jerks (behind the neck)

I’ve never really done any substantial weight with theses, but they felt really good once we got going. Bar goes up so smooth. I actually realized I could hold back on my drive because the bar was ending up crashing down on me when I put so much into it.

5x20kg
5×40
3×50
2×70
2×80
2×85
2x2x90
2×95
2×100
2×105

Hang Cleans

5x20kg
5×50
2×55
2×60
2×70
2×80
4x2x85
2×90

These are brutal on the thumbs when you use the Eleiko bar. When you bring the bar back down for the 2nd rep it feels like your thumbs are going to rip off. My second rep in the second set with 85 was rough, but I focused more on my technique and they felt solid after that.

Push Press

5x50kg
5×60
5×70
5×75
5×80
5×85
5×90

Pushed the gas pedal here. 198# on that last set is a PR for a set of 5. All the way up until that set I was taking one rep right into the next one. Surprised me actually after all that other work. Had been lifting 2 hours at this point.

Solid day! It’s a good push for me to lift with Alex.