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.

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

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!

buckethead

Oof, my aching brain. Friday morning after a night of evil late night TV and diet-breaking snacking. Not enough sleep. I should have taken better care of myself. I felt like an invalid this morning. Like I could barely move. Like I was suspended in aspic. Like I had my head stuck in a bucket.

But training goes on. I executed my plan, with whatever lack of lustre.
Warm-Up: 5 rounds 8 burpees, 4 rounds: 200 meter run, alternating, continuous.

Shoulder Mobility

Shoulder Rehab: external rotations, 3 x 15 x each arm x 8 lbs DBs

Front Squat
warm-up 5 x 45, 1 x 135, 1 x 165, 1 x 175, 5 x 1 x 185

Superset work sets of F.S. with:

Shoulder Press 3 x 7 x 35 lbs DBs

Power Clean
55, 60, 65, 67, 69, f x 71, 71, 73, f x 75, f x 75, 65, 65, 65.
Higher total volume than last week: 655 vs. 623 kg

Chins & Dips
3 sets each, max reps
Chins: 3, 2, 1. These felt so weak! And compared to last week, they were (6 vs. 9 reps).
Dips; 3, 3, 2. These were better than expected (8 reps vs. 6 last week).

Conditioning
10 rounds @ 90 second intervals: Farmer’s Carry 130# (2 x 65 lbs DBs) x 40 meters.

This was not really a metabolic conditioning workout. The rest interval was far too long for that. But it was a good heavy stress on the system nonetheless.

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.