deadlift – Page 14 – Nick Momrik's Fitness Logs

Match Game

Went to bed early so I could get a solid 8+ hours and actually woke up even later than I’d like. Walked into the gym a couple of minutes late for 9am.

Warm-up

PVC Pass-thrus
Bottom Squat Hold
Shoulder stretching

Strength – Shoulder Press

10×45#
5×75#
3×95#
3×135#
1×145#
1×155#
1×165#
1×170#
1×175# (PR match)

I thought I missed 175 last month but it was actually a PR attempt at 177.5 that I missed. Grrr! Now I’m mad I didn’t look before so I could attempt that PR again today.

Apparently we were supposed to do push press max though. I thought it was odd we maxed out 2 months in a row on this.

Conditioning

10:00 AMRAP
- 12 Burpees
- 4 Bear Complex (95#)
4:00 Rest
6:00 AMRAP
- 8 Deadlifts (95#)
- 20 Sit-ups

A grind for those 10 minutes. I started out at a comfortable pace and dropped every rep of the bear knowing it was on the long side for those two movements. Finished 5 rounds plus 12 burpees. Thought about increasing the weight for the deadlifts even though it was programmed to use the same weight. Don’t really ever do super light deadlifts, so I stuck with it. It was pretty much a sit-up workout. Started to feel my upper abs in the 4th round. Finished 6 rounds plus 6 deadlifts.

Warm-up

3 Rounds

1:00 Air Dyne
12 Reverse Hyper (210#)

Row: Pacing & Engine

Interval 1
- 3:00 @ 20 s/m
- 3:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
5:00 Rest
Interval 2
- 2:00 @ 22
- 2:00 @ 24
- 2:00 @ 26
- 2:00 @ 28
5:00 Rest
Interval 3
- 3:00 @ 24
- 3:00 @ 26
- 1:00 @ 28
- 1:00 @ Max speed with full length rowing

Week 4 begins. I figured even with the higher intensity I’d try to increase my pace/500m a little over what I’ve been doing for the corresponding stroke rates during these sessions. Worked out well. Total of 6,715 meters for the session and 21 extra meters on the 2nd interval compared to the same 8 minute breakdown last week, though it was 3rd then. Really happy with how I was able to nail the stroke rates and keep right around a 2 second change for every 2s/m.

rowing-wod-w4s1

Strength: Push Press

Was nice and warmed up so I jumped in with Weston.

5×115#
3×135#
3×155#
1×175#
1×195#
1×215#
1×230#
1×245# (PR)

There, got that PR for the day! 🙂 Normally I don’t like to make such big jumps towards the end, but it worked out for this.

Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.

Midline

10 Rounds

20s Hollow Rocks
20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.

Conditioning

3 Rounds

21 Deadlifts (135#)
12 Box Jumps (24″)
3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.

Accessory

2 Rounds NFT

150m Farmer’s Carry (25# bumper in each hand)
150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.

2015-08-09-after-400m-lunge

Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

DIY Projects

Didn’t make it to the gym yesterday. After not doing anything while gone to the Games, two days in a row was a good feel. We weren’t golfing today so I knew I could make it in for a workout. Yesterday I did build an agility ladder though.

I got started building a climbing peg board as well and finished it today, though I still need to sand out the holes because the pegs don’t fit everywhere. Both projects were a lot more work than I expected.

Made it in for the 4:30 class. I have been feeling pretty sore from the pull-ups the other day and all of the hole drilling and screw driving hasn’t helped.

Warm-up

10 PVC Pass-thrus
20 OH Lunges (holding PVC)

Strength

Press From Split

8×45#
4×95#
4×115#
4×125#
4×135#

Couldn’t find a stable position in that last set.

Split Jerk

2×135#
2×175#
2×185#
2×195#
2×205#

Put on the belt with 175# I think. Felt pretty good. Not heavy.

Conditioning

Buy-in: 30 Sit-ups
- Deadlift (225#)
- Wall Ball (20#, 10′)
10-9-8-7-6-5-4-3-2-1
Cash-out 30 Sit-ups

Wasn’t sure how I’d hold up with that many deadlifts. Decided not to wear a belt because I didn’t want to mess with it between movements. Was able to go unbroken on all movements. Finished in 8:28.

Midline

4 Rounds NFT

20 Russian Twists (53#)
15s L-sit (knees up)

Cindy Intervals

Was up late reading stupid comments from people about the Games. Don’t read the comments!

Went to the 5:30 class.

Warm-up

Bear Crawls
Inch Worms
Mountain Climbers

Strength

Deadlift

5×155#
5×245#
5×265#
5×285#
5×285#
5×305#
5×305#
5×305#

Gotta get that back healed up so didn’t go heavy. Felt pretty easy. Wore the belt with 265# and beyond.

Conditioning

4 Cycles

3:00 AMRAP (of “Cindy”)
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:00 Rest

Went out hot. Got 4+5 but fell off fast in each successive round with 3+22, 3+7, and 2+26. Air squats started to slow down in the 2nd cycle and then push-ups had to start being broken up in the 3rd cycle.

Accessory

8:00 EMOM

1/1 Turkish Get-ups

I used a 35# KB for 5 rounds and then a 44# for the final 3.

And Reverse It

Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.

Strength

Overhead Squats

5×45#
5×95#
3×115#
3×135#
3×155#
3×175#

I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.

Conditioning

6:00 AMRAP
2-2-2-4-4-4-6-6-6…

Power Cleans (135#)
Handstand Push-ups

I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.

Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.

6-6-4-4-4-2-2-2

Deadlifts (185#)
Toes to Bar

All unbroken. Took me 2:44.

8 Rounds (Tabata)

20s Wall Balls (20#, 10′)
10s Rest

I was slow. Only 9 reps each round.

In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.

Strength

12:00 EMOM (alternating)

5 Push Press + 10s OH Hold (155#)
6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.

Accessory

5 Sets

4 Pendlay Rows (155-155-165-165-165#)
4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.

Conditioning

15:00 AMRAP

60 Russian KBS (70#)
50 Air Squats
40 Burpees
30 Ball Slams (25#)
20 OH Walking Lunges (45#)
10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.

Midline

20s L-sit (Rings, knees up)
25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.

Conditioning

3 Rounds
- 5 Thrusters (135#)
- 5 Burpees OTB (lateral)
2:00 Rest
3 Rounds
- 3 Squat Snatch (155#)
- 3 Bar Muscle-ups
2:00 Rest
3 Rounds
- 10 Deadlifts (245#)
- 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.

Finisher

100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

10×45#
5×95#
3×115#
2×135#
1×155#
1×165#
Fail 172.5#
1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.

First time using the big washers for fractional.

1 More Burpee

In for the 4:30 today since I had work to get done. Low back is tight from the squats last night.

Warm-up

Did various things to loosen up the back and hamstrings using a training bar. Good mornings, stretching, etc.

Strength

Deadlift

5×155#
5×245#
5×295#
5×315#
5×335#
5×365#
5×385#

Put on the belt starting with 315#. Felt pretty good. Can probably slowly start working my way back up since the back has been feeling good.

Accessory

While the rest of class was working on double unders I did 4×5 wide behind the neck strict pull-ups.

Conditioning

Death by Burpees

Finished 17 and then 15 of 18. Beats the 15 rounds I did 3 years ago.

50-40-30-20-10 Double Unders
25-20-15-10-5 GHD Sit-ups

Since I wouldn’t be able to set a PR on “Annie” after all those burpees I switched it up a bit. All dubs were unbroken. I took a short break during the first 3 sets of GHDs, breaking them up to 15-10, 12-8, and 9-6. Finished in 7:11. Got a little headache after that combination.

Now my back is really tight!

Deliveries

In at 9am.

Warm-up

Bottom Squat Hold
Good Mornings (15#)
Side bends with bar (15#)
Twists with bar (15#)
Squats (15#)
30s Squat Jumps (15#)

Strength

Deadlifts

5×155#
5×245#
3×315#
6:00 EMOM
- 3×345#

Felt pretty good. I wore the belt during the EMOM.

Conditioning

Buy-in: 30 Wall Balls (20#, 10′)
10-9-8-7-6-5-4-3-2-1
- American KBS (70#)
- Burpees
Cash-out: 30 Wall Balls (20#, 10′)

Everything unbroken, even forced myself to keep going with the wall balls at the end. Wasn’t as bad as I thought it would be with the 70# KB for the swings. Finished in 10:30.

Midline

Tabata Plank Push-ups

Yuck!! Was sweating so much. Did like 12 in the first round, but then only ended up with 58 total. These get hard really fast.

Accessory

We were done with plenty of time so Kevin gave us a bonus of 300m Farmer’s Carry. I had a brilliant idea to try it with bumper plates. Grabbed the 35# ones. Holy shit was that brutal. I had to take so many breaks. Finished it all though. Wonder what my hands will feel like later today and the next couple of days.

Run Every Day

Went out at 7pm. Felt like I was running a 9:00/mile pace, but at 1/2 mile it was just over 8:00. Picked it up a little because it felt good. My pace is coming back much faster than I expected. Ran 1.75 miles in 13:51.

Got the new Nano 5 today and a pair of Relentless jeans too.

2015 June GLBRT

I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.

First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.

Event 1

8:00 (Simultaneously)

Row for distance
AMRAP DU

* One person at each thing at a time. Switch out any way you want.

I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.

Event 2

10:00

Max snatch and C&J for men and women

* One person from each gender does one of the two lifts. Each team has 2 bars.

All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.

Event 3

1:00 AMRAP Muscle-ups (x3 points) – Member A
1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
8:00 AMRAP
- 15 Pull-ups
- 15 Power cleans (115/80#)
- 15 HSPU
- 15 Front Squats (115/80#)
1:00 AMRAP Pistols – Member C
1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.

Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.

When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.

Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.

Event 4

25-15-10
- Deadlifts – Men (205#)
- Thrusters – Women (55#)
10-15-25
- Thrusters – Men (75#)
- Deadlifts – Women (145#)

* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.

I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.

The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.

Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.