deadlift – Page 12 – Nick Momrik's Fitness Logs

Weird Feelings

In at 3:30.

Skill WOD “Be the Master of Your Volume” Week 3 Day 3

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10s Handstand Hold
5/5 Bar Taps (tight/dynamic)

Test Your Max

1 Set of MAX C2B Pull-ups
4 sets at 60%
2:00 Rests between all sets

Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.

In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.

Strength Accessory: 3 Sets

10 Leg Lifts (AbMat on box on jerk blocks)
20 GHD Heel Drives

Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.

Strength – Front Squat

5×45#
5×135
5×205
5×235
5×265
5×275
5×285 (PR)

Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.

Conditioning

Mini “Diane”
12-9-6

Deadlift (225#)
HSPU

I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.

My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?

Skill

2:00 DU

Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.

Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.

Why Did I Agree To This?

Jason had the bright idea to try “Linda” today. Not sure why I agreed. I guess I’ve been on a benchmark kick lately and figured it was the final workout of the year. Made sure to load up on carbs last night, get to bed early, and even set my alarm so I’d get up and eat some oatmeal this morning before getting to the gym at 9.

Warm-up

Crossover Symmetry Activation
10 GHD Heel Drives
Bench Press
- 5×45#
- 5×115
- 3×165
- 3×195
Squat Clean
- 5×45#
- 3×95
- 3×135
- 3×145
Deadlift
- 5×45#
- 3×155
- 3×265
- 3×295

I wasn’t planning on doing cleans touch-n-go but something in my head got me doing them that way in the warm-up. Definitely put on the belt for the 295# deadlift and kept it on through the workout, usually loosening it during bench press so I could breath better.

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift @ 1.5x bodyweight (315#)
Bench press @ 1x bodyweight (210#)
Clean (squat) @ 0.75x bodyweight (157.5#)

I started out 4-3-3 for the deadlift and bench press, then did combinations of as many threes and twos until the single at the end. I grabbed the bar for the cleans and did 3 tng to start then 7 singles. After that I didn’t do a single until the final rep. All threes and twos there though I did the set of 4 unbroken. With having to rest so much between bench press sets I had the lungs to string the cleans together. I’m not sure it was really any faster than singles because I’d take a nice little break between sets. There is a lot of resting in this workout. Finished in 31:42. I’m not looking forward to how my body is going to feel for the next few days.

The alternative name “Three Bars of Death” is much more fitting for this benchmark.

As long as that took, I think it took longer to get everything set, warm-up, and then clean-up took forever. Happy New Year!

McGhee

Feeling a little sore in my shoulder areas from the lifting yesterday. Legs and back seem good though.

With the release of 2016 Games season we know it’s now 66 days until the first Open workout announcement. Long metcons this Sunday and text, then will probably transition into more skill based work and higher intensity conditioning pieces. Maybe I’ll bring back some of the thruster program.

Warm-up

Bottom Squat Hold
Shoulder Stretching

Strength / Weightlifting

25:00 to work up to a heavy set of the complex of a squat clean + thruster + push jerk. So that’s essentially 2 squats and 2 shoulder to overheads in there.

45#
95
2 sets 135
165
185
205
215
225
235
240

Had 245# in my mind going in to this. Having done a 250# thruster and a 255# push jerk before I’m pretty happy with the 240# with this combination. When I brought the bar back down into the front rack for the jerk on my last set I felt it a bit in my back.

Conditioning

“McGhee” – 30:00 AMRAP

5 Deadlifts (275#)
13 Push-ups
9 Box Jumps (24″)

I’d only done this once before. It was over 2.5 years ago and I got exactly 17 rounds. After feeling my back during the lifts I knew I wanted to wear the belt and figured it would help pace me a bit with having to loosen and tighten it each round. Worked out well. I did all of the deadlifts unbroken, went 5-4-4 on push-ups until the final round where I tried to go through them faster, and did all jumps on the box, but no rebounding. Had 10 rounds in just before the 15 minute mark and ended up with 19 rounds plus the deadlifts, push-ups, and 3 box jumps. Nearly kept the same pace in the 2nd half of the workout. It would make a huge difference if I could do the push-ups in 2 sets throughout.

Even got a little “Fran-lung” from this for about 30 minutes after. Back help up during the deadlifts and box jumps but I can tell it’s going to be sore and tight for the next couple of days.

210 Plus

Took a much needed complete rest day yesterday. Got on the scale this morning for the first time in weeks. Knew this was coming, but first time over 210, weighing in at 211.5 pounds! At least my strength numbers are going up with it, but this gymnastics stuff sure would be easier if I dropped back to around 2 hundy. Had my monthly adjustment at the chiro and then went to the gym

Warm-up

3 Sets

10 Reverse Hyper (210#)

Strength

Deadlifts

10x20kg
10×70
5×100
5×120
5×140
5×155
5×170
5×180
5×190

Comes out to 419# on the last set, which is only 16 shy of my best 5, back in November 2013 a couple months after I pulled 515. I did 5×425# back in January of this year for a more recent set. Back when I did the 5×435, I was pretty dumb with my warm-ups. Look at this shit… I did 135-225-315-385-435. Today I took almost twice as many sets to get up close to that. Felt good too. Nice to have my back holding up.

Skill WOD Hustle & Flow Week 3 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

The narrow grip overhead squats felt rough today.

Skill

4 Sets

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

Felt better with the handstand holds, but still used the wall as my crutch to kick up and then took my feet off the wall for as much as I could.

Skill Test

4 Deficit Strict HSPU (4″)
3 Deficit Strict HSPU (4″)
3 Deficit Strict HSPU (4″)

In my notes from last week I see 3″ for the working sets, but my record on BTWB says 3.5″ so not sure which was correct. The bump to 4 was not easy though. Should probably decrease and get in more reps next week.

Strength Accessory

3 sets

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

Put feet up on a box for the push-ups this week and didn’t really feel any harder.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

Fucking terrible. I only got through 5 burpees and 3 HSPU this week. I’m not sure what happened but since doing the max deficits last week I’ve started to put my back up against the wall during the push-up. It’s really throwing me off, especially in the kipping reps. I was hoping to get more than the first week, but got an entire round less. Almost makes me wonder if I messed up my counts and did the round of 4 twice. I don’t think so, but it’s weird to be an entire round less an just a 5 minute workout. Oh well I guess.

Sore Wings

Woke up yesterday with a headache that got worse through the day, before I finally gave in and popped some pills. So fucking sore too! I’m not sure my lats have even been this sore from pull-ups. Triceps are rocked from Kalsu I believe and my biceps are probably sore from the underhand work on Monday. Had planned an active recovery day yesterday with the possibility of squatting, but it was pretty obvious my body was crying for rest.

Was wide awake shortly after 5am so crawled out of bed and got an early start on work. Then went to the 9am class.

Warm-up

Bottom Squat Hold
Shoulder & Upper Back stretching
Air Squats
Jumping Jacks
Toe Touches
Zombie Kicks

Strength: Deadlift

10×45#
6×155
3×265
3×315
3×345
3×375
3×395
3×415
3×435

Yeah! Only 30# shy of my best triple. The slow and steady approach is paying off. Back felt really good today. I put on my belt starting with 345 I think.

Weightlifting

Probably should say it’s more conditioning since not really much technique work involved.

10:00 EMOM

2 Clean & Jerks

I went 155-165-175-185-195-200-205-210-215-220 with squatting and split jerks. I think I powered one rep at 175 or 185. My second split jerk in the heavy rounds was kind of ugly with a lot of flat back foot. Wore the belt and lifting shoes.

Conditioning

6 Rounds

10 Wall Balls (20#, 10′)
10 Plate Snatches (45#)

Looks innocent, right? Nasty shoulder burner though, starting at the end of the 3rd round. I was glad I didn’t use the 25# slam ball and was starting to regret my decision to use the 45# plate. Kept every round unbroken though. Finished in 5:43. According to the Fitbit, my heart rate was up to 144 at the end.

Skill WOD: Hustle & Flow Week 1 Day 2

Headed out to the garage in the afternoon to do this. Shoulders feeling fatigue from this morning.

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
16 Shoulder Taps (heels to wall)
20 Shotguns (Shoot to hollow)

Basically just practiced trying to get up into a freestanding handstand. After a few attempts out in the open I moved over to the wall with a little better success. If I kicked up and hit the wall I took my feet off the wall as quick as I could and tried to balance for a few seconds. Shoulder taps with back to the wall are so much harder. I wasn’t even tapping my shoulders, though I don’t think I was shifting my weight enough until the last set. Will hopefully be easier at the gym with more room.

Skill Test

1st week: Find 1 rep MAX deficit strict HSPU
3 sets of 4-6 strict reps at 70% of max deficit

I didn’t figure out a good way to setup the plates until I had already started on an alternative. Did 3×7 regular strict reps with no deficit and about 2-2:30 of rest between sets. Plenty difficult.

Strength Accessory

3 Sets

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

Holy fuck was that hold hard! Entire body shaking by 10 seconds in. The seated presses were easy at that weight but I didn’t want to kill myself too much before the AMRAP, which I knew would be tough.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

Went unbroken through 3 and then no more than 2 handstand push-ups in a row. Finished the round of 5 plus 6 burpees and 5 HSPU.

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.

Warm-up

2×8 Reverse Hyper (210#)
2 Rounds
- 15s Jumping Jacks
- 15s Air Squats
- 15s Toe Touches
- 15s Hip Circles

Strength: Deadlift

10x20kg
6x70kg
3x110kg
3x130kg
8:00 EMOM
- 3x150kg

Conditioning

10:00 AMRAP

30 Wall Balls (20#, 10′)
20 Push-ups
10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.

Midline

6 Sets

30s Weighted Plank
1:00 Rest

Used 45-70-70-90-90-100#.

Accessory

4 Sets

12 Weighted GHD Sit-ups (20#)
6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.

Warm-up

2×8 Reverse Hyper (210#)
Bottom Squat Hold
Hang Stretch
Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

5 Box Jumps (41″)
2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.

Conditioning

All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.

5:00 AMRAP
- 3 Snatches (135#, squat)
- 3 Muscle-ups
2:30 Rest
5:00 AMRAP
- 5 Clusters (135#)
- 5 C2B Pull-ups
2:30 Rest
5:00 AMRAP
- 7 Deadlifts (135#)
- 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.

Midline

8 Rounds

20s L-hang
20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

Four Wheels For Five

I had planned to do some active recovery yesterday, but when I woke up I knew I needed a full rest day. That row-burpee combination has been destroying me. Had a chiro appointment tonight so went to the 5:30 class right after. Doc says things have been loosing up well each time I go in and my low back and transition to my mid back looks a lot better lately. Knock on wood, I haven’t tweaked anything in months either now that I’ve been doing some accessory work and taking things slow.

Warm-up

3×10 Reverse Hyper (210#)
Inch Worms
Zombie Kicks
High Knees
Butt Kicks
Arm Circles

Strength

6 Sets

5 Strict C2B Pull-ups

I did a couple sets before class started and the rest in between my early deadlift sets. Felt really explosive with them today and that’s an extra set from what I’ve been doing.

Deadlifts

10×45#
5×155#
5×225#
5×265#
5×305#
5×335#
5×365#
5×405#

Don’t really like to make a bigger jump than previous jumps, especially at the end like that, but everyone else was waiting on me. Did 405 for a triple recently so wanted 5 today. Feels good to be pulling 400+ again. Wore the belt starting with 305#.

Conditioning

E2M 12:00

3 Bear Complex (135#)
10 Wall Balls (25#, 10′)

Nice quad burner. Rounds were 42-40-41-41-41-40 seconds with all touch-n-go reps.

Gymnasty

5 Sets

30s Handstand hold + 2 Strict HSPU

I wanted to increase the difficulty of the handstand holds that were programmed so I thought trying to do some handstand push-ups after would be a good test. Nearly failed in the first set. Was getting some nasty over extension in sets 4 and 5 but I completed them all without coming off the wall after the hold.

Accessory

10:00 EMOM (alt)

12 Weighted GHD Sit-ups (20# MB)
5 Russian Dips (heels on ground out front)

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.

Warm-up

3×10 Reverse Hyper (210#
Bottom Squat Hold
3 Rounds
- 5 Back Squat (45#)
- 5 Shoulder Press (45#)
- 5 Push Press (45#)
- 5 Burpees
Deadlifts
- 6×45#
- 6×155#
- 6×225#

Strength Conditioning

14:00 EMOM (alt)

6 Deadlifts (275#)
8 Burpees

Barbell Conditioning

5 Rounds

3 C&J (Increasing)
10 Lateral Bar Hops
1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.

Midline

It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.

4 Plates

My lats were a little sore this morning. Maybe from the presses or burpees? Don’t remember rowing every making me sore. Was up and to the 9am class.

Warmup

3×10 Reverse Hyper (140#)
Pass thrus
Air Squats
Bottom Squat Hold
Jumping Jacks

Strength – Deadlift

10×45#
6×155#
6×225#
3×265#
3×305#
3×335#
3×365#
3×385#
3×405#

I haven’t had 4 plates on the bar since sometime before May. Felt ok, but didn’t want to push it.

Conditioning

21-15-9 American KBS (53#)
21-15-9 Goblet Squats (53#)
30 DU

Good little burner. I went with American swings today since it wasn’t high reps. Unbroken on the weighted movements, but my dubs were shitty again today. Missed in the first set at 25 and missed 2-3 times in the second set, but got the last one unbroken. Finished in 4:17.

Accessory

5 Sets

10/10 Kroc Rows (70#)
5 Strict C2B Pull-ups

Why do the Kroc rows never seem to get easier? I sweat like a pig during them. Kind of a nasty combo with pull-ups. I’m going to try to do all strict pull-ups during accessory work or even weighted ones.