End of Cycle III Workouts (Oct. 29 to Nov. 16)

I still use this blog, just to track my workouts. But seriously, it’s a pain these days just to find the time to record my workouts here. That’s how busy I am. I’ve been keeping a workout log for years now. I’m over the thrill of it. I do this because consistency pays off and persistence pays off. When I have time again, I’ll be posting good stuff, useful to the public. In the meantime, if you stumble in here and wonder why I bother, don’t; don’t wonder and don’t bother. This is for me.

Cycle III/IV, Weeks III–V, Oct. 29th to Nov. 16

Things were getting rough in this period, the 13th to 15th weeks of my 19 week Bijesse-led experiment in Bulgarian lifting technique. It started to feel better right at the end of it. But I had some dark days starting near the end of October.

Cycle III, Week III, Oct. 29th to Nov. 2nd

Monday, Oct. 29th

Warm-Up: 3 rounds, push-ups x 4, chin-ups x 1, KB swings 25 x 35 lbs / Stretching and Mobility.

Press: 10 x 20 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 58, 60 / f x 62 / 3 x 2 x 55

Complex — Clean and Front Squat: 50 kg, 55, 57, 59, 61, 63, 65, 67, 69

Complex — Power Clean and Front Squat: 71 kg, 73, 75, 77, 79, 81

Power Clean: 83 kg / f x 85. Out of time!

Romanian Deadlift: 10 x 85 kg

Wednesday, Oct. 31st

Warm-Up: 3 rounds, push-ups x 4, chin-ups x 1, KB swings 15 x 50 lbs / Stretching and Mobility

Press: 12 x 20 kg / 7 x 30 / 3 x 40 / 1 x 45, 50, 55, 59, 61 / f x 62 / 3 x 2 x 56

Complex — Clean and Front Squat: 50, 55, 60, 65

Complext — Power Clean and Front Squat: 70, 72, 74, 76, 78, 80, 82

Power Clean: 84 / f x 86

Romanian Deadlift: 3 x 5 x 86

Friday, Nov. 2nd

Warm-Up: Movement / then 3 rounds: Push Ups x 4, Chin-Ups x 1, KB Swings 15 x 50 lbs / Stretching and Mobility

Squat: 2 x 5 x 20 kg / 3 x 60 kg / 2 x 70 kg / 1 x 80, 90, 100, 110, 120 (PR! = 264 lbs) / f x 110 / 5 x 60, 65, 70

Clean: 50, 55, 60, 65, 70, 75

Power Clean: 75 / f x 77. WTF? DONE.

Cycle III, Week IV, Nov. 5th to 9th

Monday, Nov. 5th

Warm-Up: Floor Work / Stretching / 3 rounds: 100 single unders, Push-Ups x 4, Chin-Ups (2, 1, 1)

Complex – Clean + Front Squat x 2: 50, 55, 60, 65, 70, 73 / f x 76 (WTF?) / f x 70 (F**K) / no time!

Power Clean: 70, 70

Press: 10 x 20 kg / 5 x 30 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 57, 59 / f x 61

Note to self: “most f**ked workout in a long time.”

Wednesday, Nov. 7th

Skipped Workout. This was the first workout I had skipped in months. I was JUST NOT CAPABLE.

Friday, Nov. 9th

Warm-Up: Floor Work / 3 rounds: KB Swing 10 x 28 kg, Push-Ups x 4 / Stretching

Squat: 2 x 5 x 20 kg / 1 x 60, 70, 80, 90, 100, 110, 116 / f x 121. No time for extra volume.

Press: 10 x 30 kg / 1 x 40, 50, 55, 57, 59, 61, 62 (= 136.4 lbs) / f x 63

Out of time.

Cycle III, Week V, Nov. 12th to 16th

Mon, Nov. 12th

Warm-Up: Box Step Ups / Jump Rope Single Unders / Rowing Machine 2 min / 3 rounds: 20 single unders, push-ups x 4

Press: 10 x 20 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 57, 59 / f x 61 / 3 x 2 x 54

Complex – Power Clean + Front Squat: 2 x 50, 55 / 1 x 60, 65, 70, 73, 76, 79, 81 / f x 83

Romanian Deadlift: 2 x 6 x 90

Complex – Power Clean + Front Squat x 3: 70, 72, 74

Wednesday, Nov. 14th

Warm-Up: “Violence, Vengeance, Death” (Pandora Station) / 3 rounds: 100 single unders, 10 box step ups, push-ups x 4

Squat: 5 x 20 kg / 2 x 60 kg / 1 x 70 kg, 80, 90, 100, 110, 116, 121 (PR), 123 (PR = 270.6) / f x 125 (darn)

Press: 10 x 20 kg / 2 x 40 kg / 1 x 50, 55, 57, 59 / f x 61 (arrgh) / 2 x 2 x 57 / 3 x 5 x 30

Deadlift: 2 x 70 / 1 x 90, 110, 120, 130, 140, 150 ( = 330 lbs ) / f x 160 / 2 x 2 x 140 ( = 308 lbs )

Felt like a solid workout. Happy for the HBBS PR, finally bested my old LBBS PR from January!

Friday, Nov. 16th

On the road… skipped workout. Gonna skip Monday’s workout too! Anyway, I need time to recover from those deadlifts on Wednesday.

That’s It for Cycle III

I promised Zach 19 weeks, and it’s been 15 weeks. He gets 4 more weeks. Then I am switching up the training pattern. I need a change.

cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III.

Monday, 9/24 (Workout I)

Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225
Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x 138.5
Power Clean (KG): 50, 55, 60, 65, 70, 72, 72, 72, 74, 74, 74, 76, 76, 76, 79 / f x 82

Wednesday, 9/26 (Workout II)

Front Squat 2 x 7 x 45 / 3 x 137.5 / 1 x 187.5, 197.5, 207.5, 217.5, 222.5 (PR) / 1 x 200 (stopped because of back pain).
Press 12 x 45 / 3 x 75 / 1 x 95, 110, 123.5, 133.5 / f x 138 / 3 x 115 / 4 x 115.
Power Clean: too much back pain, not enough time.

Friday, 9/28 (Workout III)

Full Rebellion! No Lifting.

Warm-Up: Jump Rope
Skill: Turkish Get Up “3-2-1″ with 35 lb KB. Procedure: 3 minutes max reps, rest 1 min; 2 min max reps, rest 1 min; 1 min max reps. Did not count reps. Got a lot!
Conditioning: 5 minutes, approximately, jump rope single unders x 10, double-unders x 1.
Spring: 3 x 200 meters @ 150 sec. intervals.

I had back pain all week, in my upper-lumbar region, right side. Very painful and stiff. Not pretty. Pretty amazed I got FS PRs on both Monday and Wednesday, in spite of that.

second week of cycle II

Cycle II (Sep 9th–Oct 6th), Week II (Sep 16th to 22nd), Workouts I, II, III.

Mon 9/17
Squat 2 x 5 x 45 / 1 x 135, 185, 215, 230, 245 / f x 260
Press 10 x 45 / 1 x 95, 110, 122.5, 132.5 / f x 140 / Push Press & neg 1 x 140 / 2 x 122.5 / 1 x 122.5 / f x 122.5 (f on 2)
Power Clean (lbs) 1 x 95, 110, 122.5, 132.5, 140 / (kgs) 1 x 70, 72, 74, 76, 78, 83 / f x 85

Wed 9/19

Front Squat: 5 x 45 / 2 x 135, 175 / 1 x 195, 210 / f x 220.
Press: 6 x 45, 75, 95, 105, 110 / 4 x 115 / 1 x 115, 125, 130, 135 / f x 140 / Push Press 1 x 140 & neg / fail on 2nd.
Power Clean: 70, 74, 76, 78 / f x 81. I had only 5 minutes left when doing this.

Fri 9/21

Front Squat: 2 x 5 x 45 / 3 x 135 / 1 x 187.5, 197.5, 207.5, 217.5 (PR) / f x 222.5
Press: 5 x 45 / 5 x 75 / 3 x 95 / 1 x 105, 115, 123.5, 128.5, 133.5 / f x 138.5
Power Clean: 5 x 10 x 50 kg. Conditioning! Also did sets of 50 single under jumpropes between power clean sets.

Not as sharp as week I, but decent. One new PR this week. Not mentioned here: high rep band work for upper body pulling conditioning, done at random times, at home, as doubles or on off days. And swimming, on Thursday, with the kids.

new four (ok, five) week cycle: week I

Cycle II (Sep 9th–Oct 6th), Week I (Sep 9th to 15th), Workouts I, II, III.

Mon 9/10

Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240, 250 / f x 260 / 2 x 2 x 215

Press 5 x 45 / 3 x 75 / 3 x 95 / 1 x 112.5, 122.5, 127.5, 132.5 / f x 137.5 / 2 x 5 x 110

No power cleans. RAN OUT OF TIME.

Wed 9/12

Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240 / f x 250 / 3 x 2 x 205

Press 2 x 5 x 45 / 1 x 97.5, 107.5, 117.5, 127.5, 132.5, 137.5 (PR) / 2 x 2 x 125

Power Clean: 60, 65, 70, 72, 74, 76, 78 / f x 80 / 70, 72, 74, 76 (RAN OUT OF TIME)

Fri 9/14

Front Squat: 5 x 45 / 2 x 95, 135 / 1 x 175, 205, 215 (PR) / f x 225 / 2 x 195, 185

Press: 12 x 45 / 2 x 95, 105, 115, 125 / f x 135

Power Clean: lbs: 95, 105, 115, 125, 135; kg: 70, 72, 74, 76, 78, 80, 70, 72, 74, 76, 78, 80, 82, 84 (PR)

Not a bad week: had PRs in press, Front Squat, and Power Clean.

monday of play week

All about power cleaning this morning. I just felt like playing. I also was coaching Caroline and Melody, so I just fiddled around and took my time.

Warm-Up: some jumprope.

Power Cleans:
5 x 1 x 50 kg
5 x 1 x 60 kg
15 x 1 x 70 kg

Power Clean and Front Squat Complex:
5 x Power Clean x 1 x 70 kg, Front Squat x 2 x 70 kg.

In other words, about 20 reps of Power Clean at 70 kg. I missed a couple in there but I didn’t take good notes on which reps. The later ones of course. I am still sucking at these but I guess I’m getting better.

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.

fasted training

Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began.

Strength

Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, shoulders, hams, quads, calves, forearms.

Squat: 5 x 45 / 5 x 155 / 3 x 205 / 1 x 220 / 8 x 3 x 225 lbs @ 180s. This is a volume PR at 225. {Next Friday: 5 x 3 x 230 lbs @ 180s.}

Power Clean: hang x 3 x 20 kg / 3 x 25 kg / 3 x 50 kg / 1 x 60 kg / 3 x 3 x 62.5 kg. {On Monday do 4 x 3 x 55, 2 x 3 x 65.}

Deadlift, with Fat Bar: 3 x 5 x 170 lbs. Working on grip strength. 175 next Friday.

Exercise

3 rounds: hang clean, static hold in front squat / clean bottom position, about 30 seconds, 5 front squats, all with 25 kgs. 27.5 kgs next Friday.

Chin Ups in squat rack, assisted by Rippetoe band set up, one hole down from Monday: 3 x 12.

Turkish Get Ups: 25 lb KB, switching hands each rep, 5 min continuous.

Kettlebell Swings: 3 x each arm x 12 reps x 35 lbs KB.

This felt awesome. I finished up, had more BCAAs, and continued fasting until 11:00 am (24 1/2 hours).

I have set a couple new PRs in the past 13 days, while simultaneously dropping 10 pounds of bloat. No complaints.

Fasted training is really not a big deal. Warm up properly, have some caffeine and water, BCAAs, and ybf.

from PR to ER

Wednesday, July 27th started out great and ended in the crapper. Worked out, got a PR. Afternoon turned beautiful. Dug a sandcastle with my kids in the sun. It was an afternoon low tide and I went pipoboarding. Everything was awesome until I fell and broke my left radius (forearm).

Workout

400 meter run (50 meter turnaround)
Leg mobility
Shoulder mobility
50 jumping Jacks
10 push ups
10 x 45 x deadlift, clean pull, hang power snatch, ohs

Front squat
5×135, 3 x 170, 1 x 185, 7 x 1 x 195 @ 120 seconds

200 meter run active recovery

5 x 185 (PR)

Shoulder Press and Bent Over Row
3 x 5 at 90, 95, 100

Broken Left Forearm

Many spectacular smooth and in control rides. And then one slip… bam. I knew instantly that I’d snapped one of the bones in my forearm. Calmly… we gathered up our things and went to Seaside, the ER. They took good care of me. My dad and mom came down; a little musical cars followed and then, my dad drove me back to Portland.

Surgery today, Thursday, at 5:00 pm, with Dr. Bueller.

lifting thursday and pipoboarding

Most of today was wet and drizzling. This workout was done in my driveway and on E. Shingle Mill Ln in Arch Cape. Wearing jungle combat boots even for the runs. Barefoot for the pipo boarding of course.

Warm-Up

800 meter run

Mobility (shoulders and hips)

Deadlift:
10 x 45 / 5 x 135 / 3 x 185 / 1 x 220
3 x 5 x 220
Active recovery: 80 meter run between work sets.

2 min rest

Squat:
10 x 45 / 5 x 115 / 3 x 150 / 1 x 175
3 x 5 x 175
Active recovery: 80 meter run between work sets

5 min rest

Front Squat:
2 x 175 / 1 x 195 / 1 x 210 (PR). This was tough but awesome.

5 min rest

Full Clean
2 x 135 / 1 x 155 / 1 x 175 / f x 190 x 4 attempts!
This kind of sucked. The 175 was good. But at first the 190 felt impossible. After attempt #3 I did 10 x 190 x hang clean pull, plus about 5 practice air drops (third pulls). Then on the 4th attempt I did rack it but my left elbow drove into my thigh and my left hand buckled over, then I stalled about 1/5 of the way out of the hole. From this I can see that I have to work on the drop and that there are some good ways to strengthen my second pull.

1 min rest

Press and Row super sets:

Press
3 x 5 @ 75, 80, 85

Bent Over Row
3 x 5 @ 75, 80, 85

Active recovery: 80 meter run between sets

Total running including warm up: about 800+(9×80) or approximately 1 mile.

After this I stripped down just a bit and grabbed a Pipo Board. Pipo Boarding is the North Coast name for skimboarding. I spent about 30 min playing on the shore with it. Lots of very short sprints and balancing on a speeding, gliding disk. It was freaking amazing 62 or 63 degree water today, and the sun was intermittently almost breaking through the white clouds. Bright white, gray, low wind: perfect weather for the Oregon coast.

independence day

Beautiful day. Got a workout in in the driveway during the afternoon.


my beach weightlifting shoes are my jungle boots, and my platform is a dirt, sand and gravel driveway

these wooden squat racks are unstable and crazy, and the iron plates and bar from play it again sports are merely functional, but this is beachfront Arch Cape, so there is a certain ambiance

Warm up: jump rope a few minutes and 2 x 30 meter ‘suicides’ (180 meters total on these… 10, 10, 20, 20, 30, 10, 10, 20, 20, 30)

Basic Strength with light conditioning: work sets — Deadlift 3 x 5 x 215 (alternating sets and active rest movement of one suicide per round); Back squat 3 x 5 x 170 (alternating sets and active rest movement of one suicide per round). I believe I did a total of 8 suicides including the warm-up, at a mellow, ‘active rest’ pace. It kept me producing a nice sweat and elevated heart rate.

Strength/Auxiliary: Front squat 3 x 155 / 1 x 170 / 5 x 180 (PR). Quick and dirty! Super low volume. Shoulder press 5 x 65, 70, 75. Still babying my left shoulder here. Bent over row 5 x 65, 70, 75. I’m convinced that doing these will be good for me.

Finisher: 20 double unders (these sucked!)

It was nice to get a PR wearing my beach weightlifting shoes. And to use the iron down here again.