Strict Disappearance

Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.

Warm-up

  • 200m Run
  • 20 Hand Release Push-ups
  • 200m Run
  • 15 Good Mornings (PVC)
  • 200m Run
  • 10 Fat Bar Strict Pull-ups

Strength

Deadlift

  • 10×45#
  • 10×115
  • 5×165
  • 5×205
  • 5×235
  • 5x5x265

Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.

Conditioning

Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.

10:00 EMOM (alt)

  • 5 Bench Press (185#)
  • 10 Strict Pull-ups

Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!

Active Life – Bulletproof Shoulders 17

Since I was already warm and due to time, I skipped the warm-up, which would have been…

3 Rounds

  • 10/10 Single Arm RKB Swing
  • 10/10 Single Arm Suitcase Deadlift

Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.

3 Rounds

  • 90m Farmer Carry (32kg + 40kg)
  • Nerve Flossing – 10 palms down and palms up
  • 45s Rest

Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

  • 1:00 Airdyne
  • 10 Air Squats
  • 10 Shoulder Rolls (PVC)
  • 10 Good Mornings (PVC)

Strength

Back Squats

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 3×195
  • 5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

  • 30 DU
  • 15 Power Cleans (115#)
  • 30 DU
  • 15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Return of the Squat

Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.

Active Life – Bulletproof Shoulders 1

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Yoga Push-up

Was supposed to be 3. Whoops.

Single Arm Shoulder Press

  • 2 Sets 6/6 x 30# DB
  • 10/10 x 40# DB
  • 10/10 x 44# KB

Maybe should have tried for the 50# DB, but class was about to start.

Warm-up

  • 1:00 Assault Bike
  • 15 Good Mornings (PVC)
  • 1:00 Assault Bike
  • 30 Air Squats
  • 1:00 Assault Bike
  • 5/5 World’s Greatest Stretch

Strength

Tempo Front Squats (5 second descent)

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×165

I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.

Conditioning

3 Rounds

  • 10 Deadlifts (245#)
  • 50 Double Unders

Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.

Gymnastics

  • 3×10 Bar Taps
  • Dead Hang Stretch

Seemed to be able to get a little deeper into extension in the kip swings.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

garage-bluetooth-speaker.jpg

Active Life – Single Leg Bias

Warm-up

  • 10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

  • 12 One Arm Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

  • 5×135#
  • 5×185
  • 5×205
  • 5×225
  • 3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

plate-drop.jpg

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit-up (45# DB)
  • 8/8 1 Arm RKB Swing (70#)
  • 8 Evil Wheels
  • 8 Good Morning (125#)
  • 30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.

All Unbroken

On Tuesday I traveled back from up north and chilled for my 38th birthday. Yesterday I ended up getting busy organizing some areas of the house and putting together a big haul of clothes to donate. So it ended up being another rest day. Went to the 4:30 class today.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

  • 8/8 Eccentric Ankle Dorsiflexion

Workout

  • 10/10 Single Leg Deadlift
    • 45#
    • 95#
    • 3 Sets @ 125#

Class Warm-up

5 Sets

  • 4 Snatch Pull
  • 3 Tall Muscle Snatch
  • 2 OHS
  • 2 Hang Power Snatch

I did 3 sets with 45# and 2 with 75#.

Weightlifting

1-1-1 Snatch High Pull + Hang Snatch

  • 95#
  • 105
  • 115
  • 135
  • 145
  • 155
  • 165

Conditioning

27-21-15-9

  • Wall Ball (20#, 10′)
  • MB Sit-up (20#)
  • Step-up (24″)
  • Push Press (75#)
  • Row calories

Kept everything unbroken. Good mix of movements to keep things moving. Finished in 19:12.

Active Life – Back Max

3 Rounds

  • 100m/100m 1 Arm Farmer Carry (62#)
  • 5 Pallof Press Series (blue band, 2 breath hold)
  • 5 Evil Wheels
  • 12 Good Morning (95#)

I only did 5 of the Pallof Presses at each of the 4 positions today, so ended up being 20 per round total instead of the ridiculousness that was 5 series of 3 per position. In the last round of evil wheels I slowed down on each rep. Need to start doing that all the time.

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

heater-back-in-action.jpg

Active Life – Single-leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25# plate)
  • 10 Groiners

Workout – 3 Sets

  • 10/10 Front Rack Box Step Ups (24″, 95#)
  • 1:00 Rest between legs

Challenging!

Conditioning

  • 25 Burpees
  • 25 T2B
  • 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max – 3 Rounds

  • 5x Pallof Series (blue band)
  • 100m/100m 1 Arm Farmer Carry (70#)
  • 5 Evil Wheels
  • 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

Sunday at the Bar

Out in the garage after 11. Can still feel sore quads and for about a week I’ve been feeling something in my left leg which seems to be almost exactly like what I had when I couldn’t do pistols for the better part of a year. Good news is I was able to do them the other day after this had already started. Something to keep an eye on.

Snatch

jay-z-dirt

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • 2x1x195

Tried to shut off my brain on the last three. Always a good day when I don’t miss a snatch.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×205
  • 1×215
  • 1×230
  • 1×245
  • 2x1x260

Jerks felt weak and slow.

Front Squat

  • 3×225#
  • 3×255
  • 3x3x275

Good Morning

  • 3x5x155#

Stiff low back so didn’t increase. Decided to skip any extra work since I took my time today.

That’s a wrap on 3 “weeks” of the OTM program. Week 4 is a deload week, which I’m not sure I need since I’m only doing 2-3 lifting days a week instead of getting all 5 in. I’ll take it though. Will be nice to speed through the lifts and have some more time for abs and accessory work.