Dip Commitment

Feeling lazy and tired today. Body feels beat up from the class met-cons yesterday too. Out in the garage after the Lions game.

Split Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×195
  • 1×215
  • EMOM
    • 5x1x235
    • 5x1x250
    • 5x1x265
  • Heavy Single
    • 1×275
    • Miss 285

I gave up during the dip on the first attempt with 265, but racked it right back up and nailed it. Mental games! Nice to still be able to go up after so many heavy singles in the EMOM.

Push Press

  • 5x3x205#

Back Squat Jump

  • 3x3x95#

Skipped out on the ab work. Happy to still get in a pretty solid session feeling tired.

Double Bump

Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.

Split Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 1×205
  • EMOM
    • 5x1x225
    • 5x1x240
    • 5x1x255
  • Heavy Single
    • 1×270
    • 1×280

With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.

Push Press

  • 5x5x190#

Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!

Back Squat Jump

  • 3x3x95#

Stiff legs in the first set!!

Midline & Gymnastics Accessory

5 Sets

  • 15 Weighted GHD Sit-ups (parallel, 25# plate)
  • 4 Strict C2B Pull-ups

Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.

Conditioning

5 Rounds

  • 15 Push-ups
  • 30 Bicycle Crunches

Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.

Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)

Three Hundo

Back to work this week! I took a couple of rest days to start the week. I did do a 22 minute ROMWOD on Monday though and today I did a 20 minute during lunch. Out in the garage around 4pm

Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 2×205
  • EMOM
    • 5x1x215
    • 5x1x230
    • 5x1x242.5
  • Heavy Single
    • 255
    • 265
    • 275
    • 285
    • 300 (PR)

I was working on a shallow dip (still gets deep the heavier the load is) and getting under the bar instead of pressing out too much. The reps were feeling snappy and had no issues with the EMOM, where I started to struggle in the first week of the program and this was heavier. I almost stopped at 275 but it was feeling so good and looked smooth on video that I went again. After 285 I actually loaded 295 on the bar. But said fuck it and threw on the 2.5s. Why go for a PR of less than 2 pounds (133kg or 293+ pounds) when I was so close to that big number. Even after all of the volume it felt so much better than a couple of weeks ago when Alex and I tried. Excited!!

Push Press

  • 2x5x178.75#
  • 3x5x191.25

Squeezed out every last pound of the % by using my fractional washer plates. 🙂 These didn’t crush me either this time around, heavier. Wonder if I’ll be sore again though.

Back Squat Jump

  • 3x3x95#

Midline

5 Sets

  • 20s L-sit (rings with bent knees)
  • 40s Rest

4 Sets

  • 16 K2E with twist (alt)

I will try to get in the next 23 min ROMWOD tonight to make up for yesterday. Could probably use it after throwing my body under so much weight.

Slanted

Did a 20 min ROMWOD this morning before walking 18 holes of golf. Headed out to the garage after 6pm for the 2nd day of the first week of Catalyst OTM.

Split Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 2×185
  • EMOM
    • 5x1x205
    • 5x1x220
    • 5x1x235

Started feeling heavy in the last 3 reps. After the set with 135# I went to get the next set of plates to add to the bar and all of a sudden… crash, bounce, boom, bounce, bounce! Scared the shit out of me, I look back, and one side of the bar had fallen off the jerk blocks. Learned to roll it to the back of the blocks after each set due to the slant of the garage floor.

floor-dents
Whoops!

Push Press

  • 5x5x175#

Nice being able to go right into it without needing warm-ups after the jerks. Had the belt out, but didn’t use it at all today.

Back Squat Jump

  • 3x3x95#

Seems like pretty low volume, but no complaints from me. Fun exercise.

Midline

5 Sets

  • 20s L-sit (parallettes with knees bent)
  • 1:00 Rest

I’m so bad at these.

5 Sets

  • 10 K2E with twist (alternating sides)

Was supposed to do 4×12, but felt my grip slipping so stopped at 10, kept there for each set, and decided to add another set to make up the volume. I wore my Bear Komplex grips after the first set. They still need a fair bit of break-in.

5 Seconds Can Be A Long Time

Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.

Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.

Squat Every Day

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Pause Back Squats (5s in the hole)

  • 4×185#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×285#
  • 2×295#

Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.

Did an easy 800m run to start 10am class.

Conditioning

Partner Chipper

  • 200 Wall Balls (20#, 10′)
  • 150 American KBS (53#)
  • 100 Power Cleans (95#)
  • 50 Pull-ups

Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.

Midline

3 Sets

  • 10 GHD MB Pass (14#)

Pretty simple.

Accessory

3 Sets

  • 15 Reverse Hypers (210#)

Back Over 3

Convinced Kevin to squat with me at CFi this morning. I had to bribe him with Nutella donuts and coffee.

I warmed up with 50 walking lunges.

Coffee Squats

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Fun way to warm-up.

Back Squats

  • 3×185#
  • 3×225#
  • 3×255#
  • 3×285#
  • 3×305#
  • 3×315#

First time I’ve had 300+ on the bar in over 3 months. Felt pretty good.

Weather is so nice that almost nobody showed up for class today. Must be doing yard work and other fun activities. I did Crossover Symmetry Activation to get my shoulders ready.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 OHS (45#)

Power Snatch + Hang Power Snatch + OHS

  • 75#
  • 75#
  • 95#
  • 95#
  • 115#
  • 115#
  • 135#
  • 135#
  • 155#

Used straps after 95# to save my grip some. Hang snatches felt weird today.

Conditioning

600-400-200m

  • Row
  • Run

Pulled the rowers outside to soak up some extra vitamin D. Not a crazy pace, but got the heart rate up and worked up a nice sweat. Didn’t even run a clock, which was relaxing.

Did Crossover Symmetry Iron Scap and headed home. Going out to golf my first holes of the year this afternoon.

Molasses Monday

Moving slow this morning. Lats are still sore and biceps are sore too now. Quad feels a little off. Out in the garage shortly after 8am. Did a quick 3:00 Air Dyne (1.44km).

Jumping Back Squats

  • 10×45#
  • 5×65#
  • 5×95#
  • 5×115#

Only took 1:00 rest between sets. Figured I’d try something new with the jumps. I’ve only done it with an empty bar before. Felt OK.

Back Squats

6:00 EMOM

  • 3×135#
  • 3×165#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×245#

Not much time left after changing the plates. Felt really heavy. 8th day in a row.

In the afternoon I did:

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometric

Hadn’t done any yoga in about 10 days, but felt more comfortable in a lot of the positions. Still a big struggle though, don’t get me wrong.

Hit the quad with e-stim a couple of times today. Willing to try anything so it doesn’t become an issue.

I missed out on shoulder press at CFi today so did a quick little session out in the garage (in sandals) in the evening.

Shoulder Press

IMG_5833

  • 5×45#
  • 5×50#
  • 5×55#
  • 5×60#
  • 5×65#
  • 5×70#
  • 5×75#
  • 5×80#
  • 5×85#
  • 5×90#
  • 5×95#
  • 5×100#
  • 5×105#
  • 4×110#
  • 5×105#
  • 5×95#
  • 5×85#
  • 5×75#
  • 5×65#
  • 5×55#
  • 5×45#

Tried something different. haha I only rested long enough to change the weights and record a few things on my board. As you can see, I didn’t write down much. 21 sets in about 13 minutes. I have a feeling I may regret this for the next couple of days. Maybe not the best idea with the max bench press test coming Wednesday night.

Bear Struggles

In for the 10am class.

Warm-up

Dynamic for 11 rounds of 15s I think. Combination of jumping jacks, mountain climbers, plank, push-ups, and squat jumps.

Gymnastics

Front squats were on the board, but I’m deloading squats this week, so did my own thing here. I was planning to stay after class and do these, so worked out even better.

E2M 16:00

  • 4 Muscle-ups

I missed the final rep on the 8th set! Then I missed a single 2 more times and called it quits before I tore up a shoulder. Was feeling good, so was kind of surprised I missed, but when I hit that point it’s just done. Most sets of 4s I’ve ever done though.

Conditioning

11:00 AMRAP of 1-2-3-4… Ladder

  • Bear Complex (115#)
  • Burpee

Paced myself right away. Not the kind of day where I want to kill myself going into Super Sunday. I dropped the bar after every bear complex and took a few breaths. Ended up completing the round of 7 and then 1 bear complex of the 8s. Glad I didn’t go with 135#. Using 95# would have been interesting.

Midline

3x with a partner

  • 6 Chest MB Passes
  • 6 OH MB Passes
  • 6/6 Side MB Passes
  • 6 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes were not bad at all compared to when we do 10 reps.

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.