Weighted Lunge – Page 3 – Nick Momrik's Fitness Logs

Where Did 2014 Go?

Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.

Warm-up

2 Rounds NFT

300m Row
10 Shoulder Pass-thrus
10/10 Arm Circles

Strength

Shoulder Press

10×45#
5×95#
3×115#
3×135#
10:00 EMOM – 3×145#

Turned very rough is the last few sets, especially the first rep of each set.

Accessory

4 Sets

8 Weighted Push-ups (60#)
15 GHD Sit-ups

Talk about a tricep burn after the presses!

Conditioning

10:00 AMRAP

10 OH Walking Lunges (45#)
10 KB Deadlifts (62#)
20 Mountain Climbers

The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.

Skill

3 Sets

20 MU Pulldowns

Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.

Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.

Tall Snatch

3×45#
3×75#
3×95#
3×115#
1×125#
1×135#
✘ 140#
1×140#
1×145#
1×150#
1×155#
✘ 160#
1×160#
✘ 165#

I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.

Back Squat

10×45#
5×95#
4×155#
4×205#
4×225#
4×245#
4×265#
2×275#
2×285#
2×295#
2×305#
2×315#
2×325#
2×335#

Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!

I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

CSA Activation
3×10 Reverse Hyper (210#)
Shoulder stretching
45# OHS, OH warm-up

Strength

5 Sets

10 OHS (95#)
10 Back Rack Lunges (95#)
Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
2nd: 10 C2B Pull-ups
3rd: 150m Row
4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

40 Double Unders
30 Box Jumps (24″)
20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

6×45#
6×95#
6×115#
6x6x132.5#

Accessory

3 Rounds NFT

20 Band Pulls (Yellow CS)
8 Scap Push-ups

Conditioning

5 Rounds

10 Front Rack Lunges (95#)
10 Push Press (95#)
5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

3x10x45# Wrist Curls

Deadlift Rising

Bought some new bands last night and started doing Crossover Symmetry again to rehab the shoulder and start strengthening it. I have my last laser therapy today. I’m going to try to stick to this schedule recommended by CS. Not necessarily the days, but only doing Recovery 2 days in a row.

crossover-symmetry-schedule

Warm-up

3:00 Bottom Squat Hold
3 Rounds
- 10 Squats (15#)
- 10 Good Mornings (15#)
- Arm Circles

Strength

5×3 Deadlifts at 80-90%

5×135#
5×225#
5×295#
3×365#
3×395#
3×415#
3×425#
3×435#

Still getting back where I used to be so only 3 sets were in the range according to my old 1RM, but less than 3 weeks ago with singles I did 435# and didn’t get 455#. Definitely getting the low back strength to come back fast.

Accessory

14:00 EMOM

Odds: 30s Hollow Rocks
Evens: 40s Farmer’s Carry (53# KBs)

Conditioning

10 Rounds

10-10-10-10-6-6-6-6-4-4
- C2D Push-ups
- Weighted Lunges (35# DBs)
10 Goblet Squats (44# KB)

Took me 11:37 to finish. Did another 5:00 squat hold after class. I was up to a total of 26 minutes of squat holds yesterday and will accumulate 27 today.

Didn’t have time to get in some double unders and probably won’t do any tonight, so I’ll have the next 2 days to finish out the 1,500 for the week.

Leg Limits

My shoulder feels back to “normal” again, meaning that it’s feeling like it had been for the last month and more. Low back is sore from deadlifts, maybe some from the bottom squat holds and GHD sit-ups. Hit up the 9am class.

Warm-up

2:00 Bottom Squat Hold
Leg Swings

Strength

Front Squats with 3s pause on 1st and 5th reps of 5 working sets

5×45#
5×135#
5×185#
4x5x225# (w/ pauses)
5×235# (w/ pauses)

Holy shit balls! When I did that first set with 225# I wasn’t sure I’d even be able to do all 5 sets with that weight. My upper back starts to round when I come out of the hole, especially as I get deeper in a set. Hopefully the bottom squat holds will help my positioning and strength in the upright position.

Front Rack Lunges

6/6 @ 135#
6/6 @ 135#
6/6 @ 155#

The prescription was to use 50% of our heaviest from the front squats, but that would have been way too light. Gotta push it!

Conditioning

20:00 EMOM

Odds: 12 Box Jumps (30″, no rebounding)
Evens: 15 cal Row

I was finishing the box jumps at about 37 seconds each time and maybe a little more on the rower. I could really feel my calves on fire after that was over. No surprise with all of the double unders I’ve been doing. I still need to get 300 more before Saturday though!

Cool down

3:00 Bottom Squat Hold
Calf Stretching

After lunch I said screw it, time to get those dubs out of the way so I can rest tomorrow.

Every 15 seconds for 8:00

10 DU

Something a little different with just short sets, but figured it would be good after all of the box jumps this morning. When I didn’t miss it was a 1:2 Work:Rest, which was good. I probably missed during 8 of the sets. Not good, but my calves have had a rough couple of days. Week 3 of DUBS is in the books with 1,346.

I gutted out a 5:00 bottom squat hold, so only need to get in 5 more minutes tonight.

Growing Tree Trunks

My front delts are still sore from 180 burpees. Doesn’t take much pressure when pushing on them to feel the pain. Hamstrings are sore from the good mornings too.

Warm-up

10/10 Hurdlers (forward, backward)
20 Air Squats
10/10 Leg Swings (F-B, S-S)
2x30s Wrist Stretch

Strength

Front Squat 5×5 @ 70-80%

10×45#
5×135#
5×205#
5×225#
5×235#
5×245#
5×255#
5×260#

Up in volume from last time when I did 2 sets at 225# and up to 255#. Today the 255# felt rough, so I only took the 5# jump at the end. Last set actually felt better, so should have done 265#.

Conditioning

50 Weighted Lunges (30# DBs)
40 Pendlay Rows (95#)
30 Goblet Squats (53# KB)
20 Burpees
10 Squat Cleans (135#)

Finished in 9:21 with legs on fire.

14.4 is announced tonight and it looks like it’ll be a chipper, as I predicted. Rest day and massage tomorrow for me and will plan to hit the workout on Saturday.

Legs, Legs, Legs

My quads and hamstrings are on fire! Class at 9am again.

Until the Open is done, I’m going to have to do what I can with the shoulder to keep it moving, while allowing myself to still be able to do the workout each week. As soon as the open is over, I’m going to be completely resting the shoulder for a month to let it heal though. Hopefully in a few weeks we’ll be able to do more stuff outside, like running, sled drags, and prowler work. That will be a month of hitting legs, core, and conditioning hard. Then when the shoulder is ready I can start putting in weightlifting focus and work on the upper body strength.

Warm-up

On our own. Did some shoulder and leg stretching

Strength

Barbell Lunges

2x10x45#
4×135#
5:00 EMOM – 6×155#

Seated Good Mornings
5:00 EMOM

6×155#

Conditioning

4 Rounds

1:00 Box Jump w/ Step Down (24″)
1:00 DU
1:00 GHD Sit-ups
1:00 Rest

Being forced to step down was a nice change of pace. I got a new RPM rope yesterday from Rogue, so used it for the first time today. I really like it! Used the Romain Chair for GHD sit-ups, which isn’t the greatest, but I could really feel my hamstrings at the end of each round. I went 21-22-23-24 on the box jumps, 65-74-58-67 on DU, and 20-21-19-19 on sit-ups. Double unders and sit-ups were probably more like 50 seconds with the transition time.

Midline

3×20 Hollow Rocks with hands at sides because getting the right arm overhead was painful.

Making Use of the Hotel Dumbbells

Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.

Warm-up

4:00 of fast walking and slow running on the treadmill

Strength

3 Sets

10/10 Curls
10 Shoulder Presses
10 Front Squats

I used 30s, 35s, and 40s.

3 Sets

10/10 Kroc Rows
10 Incline Bench Press
10 Weighted Lunges (holding each DB at sides)

Used 45s, 50s, and 50s.

WOD

5 Rounds

20s Sprint on treadmill @ 3.0 incline & 8.5 speed
10 Goblet Squats (50# DB)

Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
20 Zombie Kicks

Strength

Front Squats

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 245#
3 @ 275#

Felt solid.

3 Sets

12 Front Rack Lunges (135#)
12 Good Mornings (Black band)
60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

10 Hang power cleans (135#)
10 Burpees

Rest 3:00

5:00 AMRAP

10 Push Presses (115#)
10 T2B

Rest 3:00

5:00 AMRAP

10 Thrusters (95#)
10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.

Quads on Fire

Yesterday I walked 18 holes of golf and then got one of those massive headaches from the sun and heat. It was in the 90s and I guess I didn’t drink enough water out there. So my garage gym still isn’t all set back up with the GHD yet. In at 10am this morning and feeling great after 9.5 hours of sleep.

Warm-up

1000m Row

Strength

5/3/1 Shoulder Press – Cycle 2 Week 2

5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 105# (70%)
3 @ 120# (80%)
3+ @ 140# (90%)

I have a bit of the right elbow problem on shoulder presses too and that right elbow is also the one that gets sore after snatches or OHS most of the time. Hmmm. I got 6 reps @ 140# for an estimated max of 167.5#.

Deadlift – 5/3/1 Cycle 2 Week 2

5 @ 165# (40% of Training Max – warm)
5 @ 210# (50% – warm)
3 @ 250# (60% – warm)
3 @ 295# (70%)
3 @ 335# (80%)
3+ @ 375# (90%)

Crushed the deadlifts today with the day off yesterday. 10 reps for an estimated max of 499. BOOM!!

3 Rounds NFT

8 Front Rack Walking Lunges (135#, forward)
8 Front Rack Walking Lunges (135#, backward)
8 Chin-ups

I didn’t put the bar down on the lunges and my heart was racing after all 16 lunges.

WOD

5 4:00 Rounds

6 T2B
1:30 Air Dyne
Rest

I made a point not to go out too fast on the first round. Went 31-33-34-34-32 calories. I focused on keeping the speed at over 22mph. This is much worse than Air Dyne Hell because you hurt for longer.