a little Bulgarian in you

Four-Week Cycle I/IV, Week I/IV, Day I/III (Mon)

First full day of working with Zach as my strength program coach. Very excited about it!
Monday of Week I (Aug 6)

Warm-Up: 5 minutes on AirDyne cycle; 2 minutes on rower, mobility work.

Zach Strength Program:

Max Squat (HBBS) 5 x 45# / 5 x 165# / 3 x 195 / 1 x 225 / 1 x 230 / f x 235 (damn) / 3 x 1 x 205 (finisher).

Max Power Clean 3 x 1 x 40kg / 3 x 1 x 50kg / 1 x 60, 60, 65, 65, 70, 72, 74 (ugly), f x 76 (damn), 1 x 70 (sharp).

Max Press 5 x 45# / 12 x 70# / 1 x 110, 110, 115, 120, 125 (2009 PR tie) / 6 x 105 (finisher).

Skill:
3 minutes TGUs alternating arms, 24 kg KB. Result: 6 total reps.

Conditioning of the Day:
“Quickie”
Burpees, 8 reps x 2 @ 40 seconds
Prowler, 40 meters x 2 @ 40 seconds (+90 lbs)
Farmer’s Carry, 40 meters x 2 @ 40 seconds (+2 x 45 lbs DBs)
Gread little COD.

monday afternoon

I don’t like late afternoon workouts but this one was ok. I did not do my chin-ups and ring dips … second skipped workout for those. Surfing is my excuse. After initially planning on doing them after all the rest, they fell to the side, and I squeezed into my wetsuit and went to play in the ocean with Lena.

Monday of Week IV (July 23)

Warm-Up
Burpees 5 x 5 @ 90 second intervals

3 minutes rest

Romanian Deadlift
RDL 10 rounds
5 x 135, 3 x 165, 3 x 175, 7 x 3 x 185.

Press:
1 x 12 x 70 lbs
3 x 5 x 105 lbs

just a little something on a friday

Friday of Week III (July 20). I did what I could today, out in the grey drizzle, late on a Friday afternoon. I skipped Chin-Ups and Dips, mainly because I was so in dread of them, the thought of them made my forearms ache and my mind go dark. I figured, one session subtracted from the month won’t kill me. Maybe I can get the volume back up on Monday. This was a low-volume, low impact day. I felt good about it; it’s been an active week, with training and surfing and sand-work every day M-F. I set a PR in Hang Power Clean, and have brought the HPC up to within 10 lbs of my Power Clean PR, so that will soon budge too, I’d wager.

Warm-Up
5 rounds: 5 burpees @ 90 sec

Strength: Hang Power Clean
5 x 95
3 x 145, 3 x 155, 3 x 160 (PR), 2 x 165 (f on 3), 1 x 165; 7 x 2 x 145 @ 30 sec.

Press:
1 x 12 x 70 lbs
3 x 4 x 105 lbs

how to brutalize yourself

Wednesday I technically did a double, if weightlifting at lunchtime followed by an full surfing session in the late afternoon counts as a double. Leaving me with a brutal, full body fatigue by days end.

Weightlifting

Warm-Up:
5 rounds x 5 burpees @ 90 sec

Chin-Ups and Dips:
Chin-Ups 3 x max reps @ 90 sec (3, 3, 2)
Ring Dips 3 x max reps @ 90 sec (3, 2 & -3, 0 & -5)
Damn, my Chin-Ups and Dips SUCK. Suck suck suck. This time last week I found myself able to manage a set of 5 on chin-ups. That was NOT happening today. I’m used to the fluctuation up and down in my capacities with these movements, but GOD I am frustrated when I get less volume in one session than another. I’m sure it can’t have anything to do with surfing for two hours yesterday, right? LOL.

Main Strength: Squat
5 x 45
5 x 155
Then, @ 5 min intervals: 3 x 205, 3 x 225, 2 x 220 & f on 3, 3 x 210, 3 x 210.

Comment: got the number I wanted, 3 x 225, but man what an ugly 3rd rep. Disappointing performance overall. “I hate squats,” is all I can think, even as I fume and scheme about wanting to get better at them. I sensed today that if I didn’t attempt my heaviest set earlier than the others, I would fail. And indeed, after getting the 225, I wasn’t getting the 220. Anyway, I was kinda pleased to get them, except for the fact that these wimpy squats, so well below where I have been in the past 7 months, make me look and feel weak. Feeling weak in the squats makes me seriously consider Zach B’s recent offer to program my strength lifting for me. But it is also confronting me with my lack of faith in myself.

Press:
1 x 12 x 70 lbs
3 x 4 x 105 lbs
Presses, on the other hand, are going great. I like my method of adding reps and repeating the same workout three times a week. It makes me think I could do something like this with 225 lb HBBS. Lay down a better foundation and drill the movement until my body really really adapts? Anyway, not going to try that right away, but it’s on my mind.

Surfing

I didn’t condition today, but at about 4:15 pm, Ben W. and I set out to surf the ebbing mid-day high-low tide at Indian Beach. We spent about an hour, maybe more, in big surf. 7.5 foot NW swell, low winds, but junky surface. We went to the south end of the beach, paddling past maybe a dozen other surfers. I was often in position but had trouble setting up, and took a bunch of tumbles into the rough surf. I had several battles from inside to outside, and then got washed in to shore near submarine rock. We walked back up the beach, and I gave it one more go, surfing from outside on the north end. I did catch several night rights, and felt good about being there. I was surprisingly able to paddle well… surprising because of yesterday’s session and today’s workout.

This is how you brutalize yourself: lift weights and then surf in the same day, the day after a heavy session. And then keep going. Rest days are for when summer’s through, I guess.

sandy

Friday combined sand work and weightlifting. By the end of the day my entire body was shaking, shredded, exhausted.

My “warm-up” properly speaking was about two hours of moving wheelbarrows full of sand up the berm, and digging a deep sandy hole and building a huge sand pile with the kids down on the beach. I was spent from this, but after a short rest, I knew it was time to lift, so I went and did my work.

Burpees: 5 rounds x 5 burpees @ 90 sec

Chin-Ups and Ring Dips: 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 3, 2) / Ring Dips 3 x max reps @ 90 sec (3, 3, 2 & -2)

Hang Power Clean. These sets were done at 4 minute intervals. 5 x 95 / 3 x 140 / 3 x 145 / 3 x 150 / 3 x 155 / ‘final’ set (1 x 160, f on 2, 1 x 160, 1 x 160) / extra set (2 x 160, f on 3).

So, while I meant to get a HPC 3 x 160, I did not. But I did do five HPC reps at 160, so there’s that stimulus in terms of volume. My movement (i.e. mobility) is for shit in this lift. I guess I need to do more front squats.

Press: 1 x 12 x 70 lbs / 3 x 3 x 105 lbs

The weightlifting *almost* went according to plan. I got my small goals (burpees, chin-ups, dips, and press). But after Wednesday’s failed reps in squats, came today’s failed reps in Hang Power Clean. So I guess I am feeling just a bit beat down. Rest up, and come back Monday, old man.

monday fun

I was fatigued and tired and completely demotivated as I began the workout today, this monday, first workout of week II. Surprisingly, it went entirely according to plan. I have no complaints about what I did or accomplished. It was fun and, I suppose, actually points towards my getting stronger. I got my burpees in, and managed to do a set of 5 on the chin-ups for the first time in months, which was a nice surprise. I added +10 lbs to the RDL over last week and I added reps on the press. All good.

Warm-Up
5 x 90 second intervals: Burpees x 5 & 50 jumprope single unders. When your warm-up is a mini-WOD, you’re eleete by definition. Haterz beware!

3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (5, 4, 2)
Ring Dips 3 x max reps @ 90 sec (3, 2 & -2, 1 & -3)

Romanian Deadlift:
10 rounds @ 90 sec.
5 x 105, 3 x 145, 3 x 155, 7 x 3 x 165.

Press:
1 x 12 x 70 lbs
3 x 3 x 105 lbs

Conditioning: none.

heavy day three

Wow the third day of week I of Summer Surf Safari 2012 was super active and heavy. I was dragging by the end, and ravenous. It was Friday, and Johnny C arrived. I extended by eating and drinking window by 2.5 hours to 10:30 and had a bunch of carby crap and EtOH at the end. But still a great day.

Morning Surf: left at 5:00 am for Indian Beach and got in the water for the first time this summer. There was a WNW 4.6ft at 10 seconds and light wind, but not enough water, as the tide was rapidly receding towards a 10:00 am low. Dad went with me. We didn’t accomplish much, but we tried. That’ the thing. We were, of course, alone in the water.

Morning into afternoon beach work: shoveled and pushed wheelbarrows of heavy wet sand up the hill of the berm many many many pounds, all morning and until about 12:45, until my entire body was shaking.

Then took a water break, had a bite of watermelon, a half and hour rest, and then, before lunch, worked out.

Afternoon workout: This was done according to plan, on the driveway, of course. Fun.
Warm-Up
5 rounds x 5 burpees @ 90 sec

Calisthenics:
3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (4, 3, 2)
Ring Dips 3 x max reps @ 90 sec (2, 1 & -2, 1 & -2)

Main Strength: Hang Power Clean

Power Clean 5 x 3 @ 3 min
5 x 95
3 x 135, 3 x 140, 3 x 145, 3 x 150, 3 x 155. Completed these as planned.

Press:
1 x 12 x 70 lbs
3 x 2 x 105 lbs

Conditioning: none

the ocean’s roar

Four Week Cycle: Surf Safari 2012. Week I, Monday Workout.

Warm-Up: Beach work while on a walk with the kids (high knees, broad jumps, shoulder mobility, karaoke, bear crawls, etc.)

Burpees 5 x 5

15 minutes or so rest, then…

3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 2, 2) / Ring Dips 3 x max reps @ 90 sec (1, -1, -1). I.E. yes, I couldn’t even manage a single dip on rounds 2-3. I did negatives.

Main Strength: RDL 10 rounds @ 90 sec. 5 x 95, 3 x 135, 3 x 145, 7 x 3 x 155. One of those sets of 155 was x 4. Accident!

Press: 1 x 12 x 70 lbs / 3 x 2 x 105 lbs

Conditioning: run to Fire Rock Road and back. Time: 5:42 (.6 miles or 1.0 km; 9.5 minute/mile).

wednesday woes

Workout less focused and intense than I’d like, because I was trying to teach Melody and Caroline the power clean while doing this. But I managed.

Warm-Up: 4 x 200 meter run / 20 jumping jacks / 20 high knees

Shoulder Rehab: y/t/i 3 x 12 x each exercise x 8 lbs

Shoulder Press: 3 x 9 x 35 lbs KBs

Deadlift:
5 x 155, 3 x 225, 2 x 275, 1 x 325, f x 355, 5 x 1 x 315, f x 315 (overhand grip), 4 x 2 x 275 (volume: 6100 lbs, 24 reps, avg 254 lbs/rep).

Burpees: 5 rounds 10 reps
(done in alternating sets with the 4 x 2 x 275 deadlifts)

Chins and Dips
3 rounds max reps
Chins 3, 3, 2
Dips 3, 3, 3

Conditioning:
4 x 200 meter run, alternating with the three rounds of Chins and Dips. Not much of a conditioning workout, really, but it brought my jogging total for the day up to 1 mile. So there’s that.

week four monday

Warm-Up: Burpees: 5 sets of 10, alternating with 4 x 100 meter run, continuous

Shoulder Rehab: side raises 3 x 12 x 8 lbs

Press: 3 x 9 x 35 lbs DBs

Squat
5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / 1 x 230 / 1 x 245 / 5 x 1 x 225 (vol: 3,125; 16 reps; avg: 195 lbs)

Chins and Dips
3 sets Max Reps
Chins 4, 3, 3
Dips 4, 4, 4

Conditioning

10 x 100 jumprope single unders, 90 second intervals