GHD Sit-up – Page 8 – Nick Momrik's Fitness Logs

Curls for Girls

Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.

Went in around 11am today and did some stuff with Matt.

Warm-up

2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

3 @ 105#
3 @ 115#
3 @ 125#

Barbell Complex

2 Hang Power Cleans
2 Front Squats
2 Push Jerks

Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.

Strength

Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.

A) Front squat: 4 x 4 @ 255-255-245-245, 1 x 15 @ 155, immediately to
B) 4 x 6 jumping back squat with bar (45#) from ATG, rest as needed

How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.

EMOM 14:00

Odds: 12 DB Bench Press (45# DBs)
Evens: 10 Barbell Curls (45#)

My biceps are weak!

After a few hours I headed out to the garage.

Conditioning

5 Rounds NFT, but keep moving

1:00 Air Dyne (AD2)
10 GHD Sit-ups

Racked up 234 calories on the AD.

Michigan Rivalry Saturday

Feeling ok after training 5 days in a row, so made it a 6th out in the garage.

Warm-up

5:00 Air Dyne
15# Snatch Warm-up

OLY

2 @ 95# Power Snatches
2 @ 125# Power Snatches
2 @ 145# Power Snatches
EMOM 10:00
- 155# Power Snatch
- 155# OHS w/ 5s bottom hold

Didn’t have the explosion today, probably from late squats yesterday. Had to keep dropping lower and lower in the EMOM to receive the bar and all of that time OH was killer on the wrists.

Strength

Front Squats

3 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3×3 @ 245#

Was feeling great in the early rounds, but barely pulled out the 3rd rep at 275#. The last 3 sets weren’t that bad though.

5 Sets

3 Weighted Ring Dips (53#)
10 GHD Sit-ups

WOD

10:00 Air Dyne for calories

Started out way too fast, doing about 95 rpm. Quickly brought that down after the first 30 seconds and kept it just under 80 most of the way. Picked up the pace for the final minute. Ended with 342 calories and 6.47km. Smokes my previous best of 319 calories.

Not the greatest training day, but some good work and I’m feeling good after it. Now off to watch the Michigan vs Michigan State game. GO BLUE!

Dropping Dime Squats

Went up to Rogers City for a couple of days, so yesterday was a rest day. Out in the garage for a solo workout today.

Warm-up

3:00 Air Dyne
45# Snatch Position Work
2×2 95# Power Snatch
3×1 135# Power Snatch

Starting to do power snatches when I don’t have to drop all the way down into a full squat. A few thoughts on this:

Should help to teach the timing of receiving the bar at different positions instead of just trying to drop ass to grass all the time. Dropping to far causes the bar to come crashing down on me and sometimes is the reason for a miss.
More powerful because it forces me to be explosive in the 2nd pull in order to get the bar high enough.

OLY

20:00 EMOM

1 Power Snatch (155#)

20/20! Naturally started to drop a little lower as I fatigued towards the end, but was still well above parallel.

Strength

Back Squats

10 x 45#
10 x 135#
10 x 185#
10 x 225#
10 x 255#
10 x 215#
10 x 175#
10 x 125#

Pretty rough.

E2M 14:00

10 GHD Sit-ups
10 DB Shoulder Presses (35# DBs)

Did the movements back to back and then rested the remainder of the two minutes. Finished in about 45 seconds each round.

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

10:00 65# Clean Position Work
2:00 E30S: 2 x 95#
2:00 E20S: 1 x 135#
EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

5 x 135#
5 x 185#
3 x 225#
3 x 235#
3 x 245#
3 x 255#
3 x 265#
3 x 225#
3 x 235#
3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

10 x 95#
10 x 105#
10 x 115#
6 x 125#
6 x 135#
3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

10 GHD Sit-ups
20 Russian KBS (70# KB)
50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

Early Morning in the Garage

Flying out to San Fran, so got up before 7 for a workout in the garage.

Warm-up

3:00 Air Dyne

Strength

Front Squat

10 x 45#
5 x 95#
5 x 135#
5 x 185#
3 x 225#
2 x 255#
2 x 275#
1 x 285#
5 x 205#

Push Press

5 x 95#
5 x 115#
3 x 135#
1 x 165#
1 x 185#
1 x 195# (PR)
1 x 205# (PR)
1 x 215# (PR)
5 x 135#

I hadn’t done a 1RM with the push press since last August! Nice 25# PR.

WOD

Buy-in: 20 GHD Sit-ups
5:00 Air Dyne
Cash-out: : 20 GHD Sit-ups

177 calories and 3.31km on the Air Dyne. First GHDs unbroken, then 12-8 to finish.

Light Garage Work

Rest day, but wanted to get moving a bit and do some active recovery as well. Went out to the garage around 5-ish.

Warm-up

3:00 Air Dyne

Strength

5 Rounds NFT

10 GHD Sit-ups
10 Back Extensions
10 Back Squats (45#)
10 Shoulder Presses (45#)

Tried to be as explosive as possible on the GHD sit-ups and was hitting the foot pad with my feed and even had the front of the GHD come off the ground a little on some reps.

WOD

20:00 on the Air Dyne for 439 calories and 10.52km.

Shouldering Sunday

Yesterday was a much-needed rest day, but got up early and golfed 18 holes in a cart, then had a 90 minute massage in the afternoon. Got a solid 10 hours of sleep last night. Headed over to Kevin’s at 11.

Warm-up

4:00 Row
PVC Pass-thrus

Olympic Lifting

Snatches

Did doubles with 10-15 seconds between each rep.

95-115-135-145-155-160

I missed on the 2nd attempt at 160 and then went again for what felt like my best attempt of them all.

Block Snatches (mid-thigh)

I did a double of snatch + OHS, again taking 10-15 seconds between each rep.

95-105-115-125-135

Felt a lot more explosive off the blocks then I did from the floor. Didn’t try to get super heavy here, even though I’ve done 145# before.

Strength

Back Squats

5 x 135#
5 x 160#
5 x 190#
5 x 225#
3 x 260#
8 x 190#

Squats felt great today. No forward lean and legs were steady.

Incline Bench Press

8 x 45#
8 x 95#
8 x 115#
8 x 115#
5 x 125#

We had the bench set at a pretty aggressive incline. Hopefully these will help out with both my shoulder press and regular bench press.

Incline Bench Press w/ Earthquake Bar

8 x 50#
10 x 60#
5 x 70#
10 x 70#

First tried to go with a 35# KB on each side of the bar, but I was all over the place and racked it after 1 rep. Dropped to lower KBs and got a lot more comfortable with it, allowing me to knock out a big set with the 35s at the end.

Core

During halftime of the Lions game I went out to the garage.

4 Rounds NFT

15 GHD Sit-ups
15 Back Extensions
10 T2B

I had to drop off the bar after 9 in round 3 of the T2B and then the last round did them 6-3-1, but everything else was unbroken. Haven’t used my pull-up bar in a long time and it’s a lot different feel compared to the bars at Survival Fitness.

Conditioning

Went over to the track at Heritage around 7:15 to run some sprints with Michelle. Jogged 800m to warm-up and then walked 600m to cool down.

E2M 20:00

100m Sprint

Hamstrings on fire!

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

2 @ 165#
2 @ 165#
2 @ 175#
2 @ 175#
2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

5 @ 135#
5 @ 165#
5 @ 195#
5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

5 @ 85#
5 @ 105#
5 @ 115#
5 @ 125#

These felt really tough.

4 Rounds NFT

20 GHD Sit-ups
20 Back Extensions
5 GHR
5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.

My Squats Suck

Yesterday I walked 18 holes of golf in the morning and was exhausted most of the day. It was a long day on Sunday helping out and watching the competition. Needed a rest day anyway after 4 in a row. In at 10am this morning.

Warm-up

3:00 Air Dyne

Olympic Lifting

Started with 7:00 of Snatch Position Drills with 45# on the training bar. Focused on my setup in addition to meeting my hips. Then I started doing snatch singles and resting as needed.

3 singles with 95#
Single, miss 2 singles with 115# (first one flew up so fast I almost caught it standing fully upright, so tried to adjust on the 2nd and bar was too far forward when I received it)
2 singles with 135#
2 singles with 145#
1 and 3 fails with 155# (I started thinking too much and then wasn’t committing to the lift)
Fail and single at 135# to stop on a make

Felt good up until 155#. Feeling fatigued still this morning though.

Strength

5/3/1 Back Squats – Cycle 2 Week 3

5 @ 120# (40% of Training Max – warm)
5 @ 150# (50% – warm)
3 @ 180# (60% – warm)
5 @ 225# (75%)
3 @ 255# (85%)
1+ @ 285# (95%)

My squat has been disappointing for the last few weeks, but last week Kevin noticed I was really bent over, so I concentrated on that today and did much better at it. But my squats still sucked. I got 3 reps at 285# before stopping. Waited a few more minutes and did 285# again for 2 reps. I was able to do 295# for three a long time ago. My squat has been shitty ever since Tough Mudder. Maybe I’ll go back to Super Squats which is what I was doing before I got sick for 2+ weeks. Something needs to change. I was planning to test my max next week but that is definitely not happening because it’ll just be disappointing to have gone down.

WOD

E4MOM 16:00 (4 rounds)

250m Row
25 Wall Balls

I tried setting the damper to low 4 on the rower today and it felt pretty good. I think I’ll keep experimenting with it. I did all of the wall balls unbroken and finished the combo in under 2:00 each round so had just over 2 minutes of rest before the next round.

Jumped on the GHD when I got home.

Finisher

5 Rounds NFT

10 GHD Sit-ups
10 Back Extensions

Version 2 of the Garage Gym

This morning I finished organizing and cleaning up all of my equipment. Had to make room for the new GHD.

I like how it turned out, but can’t wait to “remodel” the other side of the garage so I can get rid of everything non-gym related on this side. Maybe I should have expanded the garage with a heated addition.

Party of one in the garage around 8pm.

Warm-up

Ran 0.4 miles around the block.

Strength

5/3/1 Front Squats – Cycle 2 Week 2

5 @ 110# (40% of Training Max – warm)
5 @ 135# (50% – warm)
3 @ 165# (60% – warm)
3 @ 190# (70%)
3 @ 220# (80%)
3+ @ 245# (90%)

Knocked out 6 reps on the last set for an estimated max of 293.5#, just under my PR. Again the limiting factor is being able to breathe and stay conscious in these. I guess I should try to do them faster.

3 Rounds NFT

10 Snatch Presses (75#)
20 GHD Sit-ups
5 GHR

I think I’m going to love having the GHD. I can easily get out there for 10 minutes to knock out some reps and improve these damn hips which seem to be failing a lot lately on stuff like T2B and pull-ups.

Conditioning

5:00 Air Dyne
10:00 Rest
5:00 Air Dyne

Fun! 178 calories for 3.3km the first round and 186 calories for 3.37km the 2nd round. Have I mentioned I how much I love the AD2 more than the AD6?