power friday

Friday damn lack of sleep and late night gorging… two things threw me off my game. I did my best despite being a damn fool.

Warm-Up: some light floor work, and shoulder mobility.

How I conducted the workout: I supersetted everything. I put a timer on 5 rounds of 10 minutes and did my burpees, presses, and chin-ups and dips by interspersing sets of them every 10 minutes or so into my power cleans. Below, everything is just listed in terms of total work completed. Intervals between sets varied and nothing was done without supersetting it with something.

Burpees: 5 x 9. These were tight. Plenty of rest (min. 10 min.) between sets.

Presses: 3 x 8 x 35 lbs KBs. First two sets were very hard today!

Chin-Ups: 3, 3, 3.

Dips: 3, 3, 3.

Power Cleans: 50, 55, 60, 65, f x 70, 70, f x 75, 75, 76, f x 77, f x 70, 15 x 1 x 65 kg. Yes that’s right after going to a new high for this training cycle (+3 kg from last week, at 76 kg), and failing on a couple more reps, I did 15 singles at 65 kg. I just felt decent at that weight and wanted to work on form. It was good. Total volume: 1,426 kg. Total reps: 22. Avg 64.8 kg/rep.

No conditioning today. I just could not force myself to go there. I got my small goal and I power cleaned more than last week. Boo-yah.

wham bam

Busy morning at ASC. Two new clients and three old ones. I was lucky to get in the training I did. I hit my small goal (burpees, presses, chin-ups and dips all completed) and I deadlifted more than last Wednesday, so, something must be right with the world.

Warm-Up:
2 rounds of:
40m sprint, 10 knee ups
40m sprint, 10 jumping jacks

Shoulder Rehab: chest flyes 3 x 10 x 8 lbs

Deadlift: 5 x 135, 3 x 205, 1 x 275, 1 x 305, 1 x 335, 1 x 345, 3 x 1 x 315. Vol/reps/avg: 3495/15/233.

Shoulder Press: 3 x 8 x 35 lbs KBs

Conditioning:
5 rounds @ 3 min (total) intervals containing:
burpees x 9 in 1 min interval
Chin-ups x max and Dips x max in 2 min interval.
Chins: 2, 2, 2, 1, 1. Total: 8.
Dips: 2, 2, 2, 2, 2. Total: 10.

third week begins

Third week of my current 4 week cycle started this morning at the gym. I need to sleep more! It’s becoming a glaringly obvious flaw in my training program.

Warm-Up: 4 x suicides @ 20 and 40 meters (120 meters), with 2 x hi knees x 20, 2 x jumping jacks x 20

Shoulder Rehab: y/t/i 3 x 10 x 8 lbs DBs

Press 3 x 8 x 35 lbs DBs

Squat
5 x 45 / 5 x 140 / 3 x 190 / 1 x 210 / 1 x 225 / 1 x 240 (HBBS PR) / 1 x 230 (f on 2) / 2 x 210 / 2 x 215. Total volume: 3,025 in 16 reps / avg: 189 lbs.

Chins and Dips
3, 2, 2. Total: 8.
2, 3, 2. Total: 8.

Conditioning

Set interval to 150 seconds.
Started and ended with box step ups; alternated sets with the burpees.

Overhead Snatch Grip Barbell Box Step Up: 6 rounds x 6 x 70 lbs;
Burpees: 5 rounds x 9.

A good tough one!

so there wednesday

Didn’t get the sleep or rest I needed Tuesday, for coming into Wednesday. Tuesday I did a probably 4 mile walk and then the kids were up all night, it seems, including from 3:00 am on, until I rose at 4:45. I was not grumpy, however. I hit my small goal (did my burpees, presses, chin-ups and dips) and I deadlifted more than last week. My chin-ups were weaker, but my dips were stronger. I even did “conditioning” although it was not a particularly challenging session.

Warm-Up: burpees 5 x 8 @ 2 min intervals. Plus static and dynamic movement and mobility during rest.

Deadlift: 5 x 135, 3 x 155, 3 x 185, 3 x 225, 3 x 245, 1 x 265, 1 x 285, 1 x 305, 1 x 325, 3 x 1 x 295.
Analysis: this week’s total volume was 5170 lbs, in 24 reps, 215 lbs/rep on average.

Shoulder Press: 3 x 7 x 35 lbs KBs

Shoulder Rehab: External Rotations 1 x 15 x each arm x 8 lbs

Dips and Chin-Ups
Dips: 4, 3, 3
Chins: 3, 2, 2 (feeling weak today here)

Conditioning:
10 rounds of 1 minute: Double Kettlebell Swings 6 x 35 lbs KBs in 30 second interval, and push ups x 3 in 30 second interval.

lump of burning fudge

Monday morning. Ugh. You came too too fracking early this week. I felt like a lump of something brown and fairly squishy this morning.

Warm-Up: 4 rounds of suicide run 5, 10, 15, 20 meters (100 meter total), 20 high knees, 20 jumping jacks, continuous.

Shoulder Rehab: Y/T/I, 3 x 10 x each exercise x 8 lbs DBs.

Squats (HBBS): 5 x 135, 3 x 185, 1 x 225, 1 x 230, 1 x 235 (HBBS PR), 2 x 190, 2 x 200, 2 x 205, 2 x 210.

Analysis: highest squat only +5 lbs from last week. Volume today: 3,530 in 19 reps (avg. 185). Last week: 3,340 in 21 reps (avg. 159). It didn’t feel like it but I’ll call today’s workout an improvement over last week’s. I discount the value of the technical PR, by the way, since my 1 RM remains 270. 40 lbs is seeming like a LOOONG way to go to a new all time PR at this point.

Chin-Ups and Dips. Chins: 4, 3, 2. Dips: 1, 2, 2.

Analysis: same volume of chins and +1 dip from last Monday.

Conditioning: 5 rounds at 180 sec. intervals: 8 burpees, 100 jump rope single unders, 7 double Kettlebell Clean and Press x 35 lbs KBs. Brutal. BRUTAL!

So, I got my small goal today and all is well. Try again on Wednesday.

power cleans again

Been a while. A long while. Gotta get a new power clean max on the books.

Warm up: 5 rounds 200 meter run 7 burpees

Side raises
3 x 10 x 8 lbs DBS

Presses
3 x 6 x 35 lb KBs

Power clean (kilos)
50, 55, 60, 65, 70, 71, 72, 60, 60, 60 (kilos)

Conditioning
5 rounds 90 sec int farmers carry suicides, 10, 15, 20 meters, w/ 2 x 60 lbs DBs (=+120 lbs!)

Chin ups / dips x 3 rounds:
3/3
3/2
3/1

This pleased me because it was +3 chins and +1 dips from Wed.

deads on weds

Warm up: 5 rounds at 3 min intervals, 7 burpees and 100 single unders

Deltoid front raise
3 x 20 x alternating arms x 8 lb DBS

Press
3 x 6 x 35 lbs KBS

Deadlift
5 x 135 / 3 x 205 / 1 x 275 / 1 x 295 / 1 x 305 / 1 x 315 / 1 x 275 / 1 x 275.
Analysis: total volume 3,030/14 reps/avg 216.

Dips and Chins
3 rounds, 3 min intervals
Dips: 3, 1, 1
Chins: 2, 2, 2

Conditioning
6 rounds at 90 sec intervals
40 meter prowler push + 100 lbs
5 push ups

I’m back!

Monday morning, Happy Memorial Day. Workout 1/12 in new 4 week cycle. First workout back after the procedure. Felt a little weak and rusty today. Body weight: 202. Sleep: pretty good. This week’s diet: excellent so far.

warm-up

4 rounds: 100 meter run / 20 jumping jacks / 100 meter run / 20 high knees

For the following, I was alternating shoulder rehab sets with squat sets

shoulder rehab

mobility, followed by
external rotations 3 x 8 x each arm x 12 lbs DBs;
press: 3 x 6 x 35 lbs KBs

Squat

Squat (HBBS)
5 x 45 / 5 x 95 / 5 x 135 / 3 x 165 / 2 x 195 lbs
1 x 205, 210, 215, 220, 225, 230 (technically a PR, for HBBS)

Chins and Dips

3 rounds (2 x 2 min interval each)
chin ups: 1 x 3, 3, 3
rest remainder of 2 min interval
dips: 1 x 1, 2, 1
rest remainder of 2 min interval

Conditioning

5 rounds @ 180 seconds
Overhead Barbell Box Step Ups (Snatch Grip) x 65 lbs: 12, 12, 6, 0, 0.
200 m run
7 burpees
— The rounds of box step ups were TOO MUCH. This would have been much more doable at 6 reps per round. I did the equivalent of that.

end of cycle one week early

I had a quick and easy Friday morning workout… doing but little more than a warm up. This was my last workout before a little procedure I would have later this afternoon. Now that I’m recovering from that, I’ll be taking a week off of training, and have a plan worked out for the following training cycle. In fact, it means stopping my current training cycle a week early, and having a true vacation from training … for the first time in months!

ANYWAY I think I knew going into this morning’s workout that, as a final workout in a now seven week training cycle, one in which I had spent over half my time injured, it would be kinda lame. Prophecy fulfilled.

Warm-Up: 4 rounds x 200 meters run + 20 jumping jacks + 20 high knee steps.

Shoulder Rehab: alternating sets of external rotations 3 x 10 x each arm x 10 lbs / shoulder press 3 x 10 x 25 lbs KBs.

Burpees: 5 x 8 @ 60 sec intervals. I.E. 40 more burpees, bringing week’s total to 120.

Chins and Dips: alternating sets Dips: 2, 1, 1 / Chin-Ups: 3, 3, 2 @ 2 minute intervals.

I will share my plans for my rest week and for the next training cycle (starts Sun. May 27) on Sunday.

wednesday beat down

Wednesday morning I almost killed myself! I think. Or, maybe I just worked out hard. I went in with a plan for my “warm-up” … which in retrospect I should have realized would be a killer WOD in itself. I did my plan and then I did the rest, and it was good.

Warm-Up: burpees and prowler pushes on 2 min intervals. Protocol: 5 x 8 burpees alternating sets with 4 x 40 meter prowler push +90 lbs, on a 2 minute interval. Started and ended with burpees, obviously. This was so much more difficult than I thought it would be. I was absolutely spent afterward.

Afterward, I lay down on the floor and suffered for a while. Then did my shoulder rehab work.

Shoulder Rehab: alternating sets of front delt raise: 3 x 10-12 x each arm x 10 lbs DBs / shoulder press: 3 x 11 x 25 lbs KBs.

Romanian Deadlift: 4 x 20 x 85 lbs. This is the third week of this high-rep auxiliary work, which I embarked upon in order to rehab a pulled muscle in my back. It seems to have worked. And it has certainly worked my hams and glutes, too.

So yeah, I didn’t do much today, yet it felt blisteringly hard. Funny how that works.

A note on my “injured” back: the back is basically better. The daily, persistent stiffness and pain that was with me for the first two weeks is gone. I sense that there are weaknesses that may be ongoing, and that it is incumbent upon me to observe the best possible form and to preserve myself from injury by not overdoing volume, etc. I’m not going to be worried about full recovery, though. My week 8 out of 8 has been turned into a rest week because of a minor urological procedure that I’m having done on Friday… and I am quite certain that I’ll be ready to squat and deadlift and powerclean heavier weights during my next cycle, beginning Monday, May 28th.