Double Day

Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.

Warm-up

1/2 Mile Sled Drag (115#)

Olympic Lifting

Every 1:30 to 2:00

  • Snatch
  • Hang Snatch
  • High Hang Snatch

I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!

Strength

5/3/1 Deadlifts – Cycle 2 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50%)
  • 3 @ 250# (60%)
  • 5 @ 315# (75%)
  • 3 @ 355# (85%)
  • 1+ @ 400# (95%)

Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.

WOD

5 Rounds

  • 10 OH Lunges (45# empty bar)
  • 10 Goblet Squats (53#)
  • 5 C2B Pull-ups

I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.

Core

  • 100 Sit-ups

Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.

3 Rounds NFT

  • 10 T2B
  • 5/5 Side Bends (80# KB)

Grip may have been the toughest here after deadlifts and C2B pull-ups.

Went back at 8pm. Warmed up with 3:00 on the Air Dyne.

Conditioning

6 Rounds

  • 40 yard Prowler Sprint (High, 210# total)
  • 60s Rest
  • 40 yard Prowler Sprint (Low, 210# total)
  • 60s Rest

We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.

I also did 3 sets of 10 wall squats to work on my vertical torso.

Grace-Off

Last day of our group’s golf tournament this morning, so I walked 18 holes. With the humidity lately this has been fatiguing me more than expected. Went in around 7:30 for open gym.

Warm-up

3-4:00 of DU practice

I reeled off a nice streak of 71 right off the bat and then got a bunch in the 30s. I need to get better at being able to do long streaks when I lose some breath and I want to hit that 100 so bad!

Strength

5/3/1 Shoulder Press – Cycle 2 Week 3

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 115# (75%)
  • 3 @ 130# (85%)
  • 1+ @ 145# (95%)

I went for it and couldn’t even get one rep. Wow. Took a minute to regroup but was only able to get 2 reps. What the fuck is going on with some of my lifts? Last week I did 6 @ 140# and now this bullshit? Puts my estimated max at 154.5#, well below my 165# PR.

Snatch Press

  • 10 @ 45#
  • 10 @ 75#
  • 10 @ 85#

WOD

Warmed up clean and jerks with 45# x 3, 95# x 3, 115# x 3, and 135# for one.

“Grace”

  • 30 C&J (135#

I’ve been wanting to Rx this bitch for a long time. Brent came in to throwdown with me. My last “Grace” attempt was 125# back in November, which I did in 4:16. Only took me 3:03 today and I probably lost 10-15 seconds with the damn collars. Somewhere between 15 and 20 I was wondering why it was so hard to get my right arm up. I finally looked at the bar and the 45# bumper was nearly off the bar. Ugh!

Felt pretty good though, I stupidly dropped the bar after 3 reps because something just didn’t feel right and then I started doing singles after 9. I wasn’t resting between reps though, I was actually catching the bar on the bounce and resetting right away. Hanging on and controlling to the ground was just taking too much energy out of me and I knew I couldn’t sustain it. I was predicting a time around 3:00 the other day talking to Matt, so I’m pretty happy with that.

Finisher

3 Rounds NFT

  • 5 Strict Deficit HSPU (15# Bumpers)
  • 5 Strict Chin-ups
  • 1:00 Air Dyne

The HSPU were a struggle to complete, but not surprising seeing how my shoulder press sucked today.

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

Sunday Morning Sprints

I set my alarm and got up early for some sprints. 7am over at Heritage High School.

sunday-sprints

There was a nice little chill in the air. Perfect for running. I warmed up with 800m of jogging.

E2M 20:00

  • 100m Sprint

Eased into the first few sprints so I didn’t pull a hammy or anything. Legs were really feeling it in the last 3 sprints. Walked 800m after I was done.

Spent most of the day helping out at the pro-am at Survival Fitness today and then went over to Kevin’s garage around 7:30.

Warm-up

3:00 Air Dyne

Olympic Lifting

I was using the blocks at mid-thigh again. I’d do 3 snatch deadlifts and 3 snatches. Used 65#, 95#, 115#, 135#, 145# (missed the first snatch), and then 155#, where I failed at 2 snatch attempts not fully committing to them.  Called it quits there because it just wasn’t in me for the day. The two hits at 145# were 10# higher than last week so I’ll take that as a success. Pretty tired from a long day and the sprints in the morning.

Strength

5/3/1 Bench Press – Cycle 2 Week 2

  • 5 @ 85# (40% of Training Max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 135# (60% – warm)
  • 3 @ 150# (70%)
  • 3 @ 175# (80%)
  • 3+ @ 195# (90%)

I’m sore and tired from the throwdown on Friday, but managed to pull out 6 reps at 195# for an estimated max of 233.5#, which is just below the most I’d done from back in November. Maybe I’ll PR on bench press once this year yet. 🙂

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.

garage-gym-v2

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?

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.

Too Far Forward

Warm-up

3:00 Air Dyne

Olympic Lifting

  • 7:00 45# Snatch Position Drills
  • 2:00 Rest
  • E20S 2:00 95# Snatch
  • 3:00 Rest
  • E30S 3:00 125# Snatch
  • 3:00 Rest
  • EMOM 5:00 145# Snatch

Movin’ on up! Felt good at 145#. I missed my first attempt in the final minute due to lack of concentration, but stepped right back up and nailed it. As long as it keeps feeling good, 2 more sessions and I’ll be at my max snatch weight of 165#.

Strength

5/3/1 Back Squat – Cycle 2 Week 2

  • 5 @ 120# (40% of Training Max – warm)
  • 5 @ 150# (50% – warm)
  • 3 @ 180# (60% – warm)
  • 3 @ 210# (70%)
  • 3 @ 240# (80%)
  • 3+ @ 270# (90%)

Warming up felt good, especially since I was already warm from the squat snatches. 270# felt super heavy lifting off the rack though. I got 5 reps for an estimated max of 314.5#, below my actual max of 325#. Afterwards Kevin mentioned that I’m really leaning forward on my back squats. Now it makes sense why I’ve been struggling so much. Will have to work on fixing that next back squat session.

Pullovers

Did a couple of quick sets while waiting for Matt. 2 Sets of 20 with a 45# DB.

WOD

10 Rounds

  • 150m Run
  • 7 OHS (75#)

Scaled down the OHS from 95# so I could do them all unbroken and not have the WOD take forever. Finished in 11:27.

Finisher

Slow 8:00 on the rower.