Tag: Walking Lunge

Not Improving

Another rough night. Almost seemed worse because I expected improvement. Played 9 holes of golf yesterday with my Dad and had no issues whatsoever. The worst part was carrying my clubs to and from the car.

I had planned a run for today but pounding the pavement probably would not have been a great idea. Rainy and chilly this morning so didn’t want too stray too far from the cottage.

400m Walking Lunges

Loaded up another episode of Foucher’s podcast and was determined to get this done much faster than yesterday. Did it by over three and a half minutes in a time of 17:32. Non-stop both days.

50 HR Push-ups

Was going to go for 100, but was feeling really fatigued early even though I was only doing sets of 5. Didn’t do push-ups yesterday, but the accumulation from the week hit me. When I was approaching 50 and knew I was nowhere near my best, I decided to call it a day (or morning). I was already struggling. Took me 2:39.

Hopefully the weather clears up and we can get out golfing tonight.

  

I Guess

Wasn’t even sure I was going to do anything today but Heather wanted to after waking up. Ok, twist my arm. We jogged about 600m to warm-up.

6:00 AMRAP

  • 20 Walking Lunges
  • 5 HSPU

Got 5+23.

6 Rounds

  • 20s V-ups
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

Much harder than expected. Abs are sore from the 90 GHDs I did yesterday. I tallied 54 v-ups and held the holds throughout.

Will probably walk 18 on the golf course with Dad later.

Did a max set of push-ups in the afternoon and set a 6 rep PR with 60.

Rowing 4th

Yesterday was my first complete rest day after going 81 days in a row! It was 49 days of squats, 30 days of running, and a couple of days on top of that. Some days were just an easy 1 mile run, but still. It felt good to not do anything. I went to the driving range in the afternoon to work on my golf swing. This morning my HRV was up to 114, the highest reading I’ve ever had! A little surprising because I haven’t slept worth a shit most of the week.

Went to the gym at 10am.

Warm-up

  • Bottom Squat Hold
  • 50 Walking Lunges

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x275#

First day of week 3. Tried to focus on locking in all of my back and driving up out of the hole. Rested about 3 minutes between working sets. Tried to do one rep right after the other with just a slight pause at the top.

Conditioning

12:00 EMOM alternating

  • 2 C&J (185#)
  • 4 Muscle-ups

I did a full squat and split the jerks. Tried not to pull with my arms on the cleans and drive under the bar on the jerks.

Bryan was working out with me and had to take off. I rested 20 minutes and then jumped on the rower.

Row 5k

I’ve been meaning to give this a shot for the last few months, but it didn’t seem like a great idea during all of the squats and then I was getting plenty of aerobic work with all of the running.

I wanted to stay under a 1:55/500m average and possibly go sub-19 for my time. I’ve tried this only once I think, going 19:34 on October 25, 2013. I held the average pace without much trouble, with about a 0.3-0.4s cushion. Stroke rate was too high for the first 2,000 meters, but then I settled in to a rhythm. Started to pick it up in the last 2 minutes. Got a nice 36 second PR at 18:58.5. Whenever I do this again, I think it’ll pay off to lower that stroke rate from the start.

2015-jul-4-5k-row

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

  • 3x40kg
  • 3x60kg
  • 3x80kg
  • 3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

  • 3x40kg
  • 2x60kg
  • 1x75kg
  • 1x80kg
  • 1x85kg
  • 1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

  • Buy-in: 8 Rounds (4 each)
    • 40′ OH Plate Carry (35-45-45-45#)
    • 40′ Run
  • Start Clock…
    • 4 Rounds
      • 16 HSPU
      • 16 Ring Dips
      • 16 Pull-ups
    • 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

Like Butta

Got up and was laced up by 8. Went 2.01 miles in 19:06. I don’t really enjoy the morning runs like I enjoyed getting up and squatting every morning. I definitely felt like I was still sleeping out there.

Gym at 6 after an appointment at the chiro, which I’m not sure I need anymore. My back has been good to go. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 8×135#
  • 5×225#
  • 5x5x265#

Tried to focus on driving up with the back again. Didn’t wear a belt for any sets. Now that my squat is back and everything is feeling good, it’s time for some structure. First day of a Rippletoe squat program.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×185#
  • 4×215#
  • 3x4x235#

That’s a PR for a set of 4 and then 2 more sets of the same. Doubles next week and then max out. Will probably take a little break from bench since I have a couple of weeks of vacation coming up next month.

Snatch

  • 3×45#
  • 3×95#
  • 2×135#
  • 155#
  • 165#
  • 175#
  • 185#
  • 190#
  • 195#
  • 200#
  • 205#

I took 8 minutes to warm up through the 175#, rested 2 minutes, and then did the last 5 lifts going every 2 minutes to simulate what we’ll be doing on Saturday. Didn’t lift with the weightlifting bars or bumpers either. Lifts felt smooth and everything was locked in solid. No misses. Wasn’t afraid of the weight at all like I was last week. Most I’ve put up since the 210# PR in October. Looking forward to seeing what I can do on Saturday with the adrenaline pumping.

Accessory

5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict C2B Pull-ups

Seemed like I hadn’t done a strict pull-up in months since I’m always hitting muscle-ups.

Time to Squat Heavy Again

Got to the gym at about 9am and knocked out 100 walking lunges to warm-up.

Back Squat

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×320#
  • 3×340#
  • 3×345# (PR match)

My first rep with 340 was ugly from not concentrating and it through off the entire set. Made me scared then. I was going to hit the same weight again, but added 5# at the last minute and glad I did. Felt better with more focus. Really wanted to hit 350 or 355 but today wasn’t that day. Felt good to be back under a heavy barbell!

Accessory

5 Super Sets

  • 12 Incline DB Bench Press (60° – 40# DBs each set)
  • 12 JM Press (45-55-60-65-70#)

Since there weren’t heavier dumbbells to increase to and I didn’t want to use kettlebells, I tried to be explosive on my incline reps. The JM presses actually felt pretty good today, even being second with that fatigue. Must be working. My bench sets sure seem to agree.

Snatch

  • 2x20kg
  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 2x75kg
  • 2x80kg

Other than a rep with 60 being forward that I had to pull in, the lifts felt solid today. Don’t think I’ve done a double with that much before.

Conditioning

  • Partner A: Run 200m
  • Partner B: Work on 20 rounds of
    • 5 Burpees
    • 10 American KBS (53#)
    • 15 Air Squats

Paired up with Bryan and everyone did the work outside in the sun. We basically just did a round per run and paced it out that way. So essentially we each did 10 rounds. Finished in 21:50.

Played some half-court basketball and shot around for about 90 minutes.

Run Every Day

Didn’t feel like it at all, but laced up the shoes and ran a mile before the Belmont came on.

Run Twice

My back is better today. Shouldn’t even feel it in another day or two. Spent about 90 minutes last night pulling grass that starting growing inside the edges of the rocks around the house. That movement probably helped.

Run Every Day

Laced ’em up and was on the pavement after 7:30 on another chilly morning. Went 1.71 miles in 16:30. Averaged 176 steps/min, which is up again, and starting to feel more comfortable.

Went in for the 9am at Intuition.

Warm-up

  • 100 Walking Lunges
  • Zombie Kicks
  • High Knees
  • Butt Kicks

Strength

Box Squats

  • 10×45#
  • 5×135#
  • 8x3x195#

Sort of a half-ass version of box squats. I was using a wide stance but not super wide and I wasn’t really sitting back far enough or coming to a complete stop on the box. Was doing it more for the speed drive and just to keep a light load I guess.

Conditioning

10:00 AMRAP

  • 10 American KBS (53#)
  • 15 Ball Slams (20#)
  • 20 Wall Balls (20#, 10′)

Unbroken swings and slams all the wall. Did the wall balls in 2 sets of 10 until going unbroken in the last round. Finished 5 rounds and got in 1 swing.

We ran a mile after some rest. Did it in about 8:37. Felt ok.

7 Weeks of Squats

Had everyone warm-up with 100 walking lunges today since it’s been so beneficial for me.

Squat Every Day

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 275#
  • 295#
  • 315# (PR)

That ends 7 complete weeks of squatting every day. 49 days! Planned to go 310# for 5# over last week but bumped to 315# and I don’t think it was a great idea. Tweaked my SI joint on the very last rep. Fuck! Made it all the way through 7 weeks with the back feeling great and on the last rep gets me. Hopefully won’t be anything serious. Chiro Dan was just to roll it out a bunch and get some movement in there. The 315# is 20# more than I had done for this complex when I started this “program” or whatever you want to call it, since I was making things up as I went. 315# used to be my max front squat too.

Squatting every day sure was interesting and I think it paid off for me big time. Lifting more than 300,000 pounds over the 7 weeks. These last two weeks were fucking heavy with PRs on 14 of the last 15 days and a Murph PR on that other day. More than ready for a deload!

Gymnastics

I was planning to do some muscle-ups but not with the way my back was feeling. I did 4 sets of 5 strict ring dips every 30 seconds. Then thought that was dumb with 100 push-ups coming up. So I did a 1:30 plank, rested 30 seconds, and did a 1 minute plank.

Conditioning

  • 1,000m Run
  • 100 Push-ups
  • 10 Snatches (135#)

Went hard on the running, finishing at 3:38. Caught my breath a little and then starting doing sets of 5 push-ups at a time. Somewhere around 60-70 I had to cut back to 3s and 4s. Did all singles on the snatches but was pretty quick to get back on the bar. Finished in 9:29.

Almost Done

In to the gym at 9am for a squat session. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 4×225#
  • 4×265#
  • 4×290#
  • 4×310#
  • 4×325#
  • 4×340# (PR)

Reps felt really good even though my legs are feeling trashed. Last set was a grind, but solid. I’m thrilled with the improvements I’m seeing in my squat positions. Didn’t have any forward lean at all when it got heavy. Ankles, knees, and leg muscles really starting to feel all of the volume though. One more day!

Didn’t have time to get in my bench accessory work so took the rest before class started.

Weightlifting

Worked on snatch stuff with complexes. Combination of 3 position pause snatch deadlifts, snatch pulls, power snatches, and an OHS here and there. Weights were 45-75-95-115-125-147#.

Conditioning

  • 21-15-9
    • Deadlifts (225#)
    • Push Press (95#)
  • 75 Wall Balls (20#, 10′)

It was “Diane” but I just got stitches out of my head on Thursday so bouncing on my head isn’t a good idea yet. The push presses were a good substitute and that weight allowed me to go unbroken with some hurt. A heavier weight would have been more comparable to HSPU, but that’s ok. I did the deadlifts unbroken too. Finished the 9s in 4:10. Going into the wall balls was a bit of a surprise with dead arms. I did 3 reps and dropped the ball to rest. Got to 10, then lets of 10 until finishing with 13-12. Total time was 9:49, which is pretty damn slow for wall balls.