first week of school blues

Cycle I/IV, Week III/IV, Workout III/III.

Brutal. BRUTAL. Effort at school through the roof, level of sleep very low. Difficulty of training, extreme.

Warm-Up: I suppose so.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 230, 240, 250 (max tie) / f x 255 (damn).

Press: 12 x 45 / 1 x 120, 122.5 (off balance, misload), 125 / f x 130 / f x 120 / 2 x 95, 105, 115, 110, 115, 110, 115 / 12 x 95 (rep PR)

Power Clean: 60, 65, 70, 73, 76 / f x 79 / f x 79 / f x 80 / 1 x 75. And ran out of time.

This felt like do-do. Was unable to execute several of Zach’s plans for me. Need sleep. Need rest. Need strength. Need to dial in my diet and stop gaining weight.

hump day of the longest week

Cycle I/IV, Week III/IV, Workout II/III. Wednesday, Aug. 22nd.

Zach wasn’t pleased with my shrugs or my clean pulls at the end of this workout and said: don’t do it again!

Warm-Up: yes.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 210, 235 / f x 250 (darn) / 2 x 135, 155, 175, 195, 215, 225, 230 (ugly).

Press: 12 x 45 / 1 x 105, 110, 115, 120, 125, 130 / f x 135 / 2 x 115, 120, 125 / f x 1 x 135 (darn).

Clean: 4 x 1 x 60kg

Power Clean: 3 x 1 x 60kg / 1 x 70, 74, 76, 80 / f x 82.

Shrugs: 10 x 82 kg / 8 x 90 / 5 x 95

Clean Pull Shrugs: 3 x 1 x 100 / 3 x 1 x 105

get on with it

Monday morning dark and early at Asheville Strength and Conditioning… not ideal in terms of sleep, but it’ll do. Did manage another PR today, so, again, doing something right!

Cycle I/IV, Week III/IV, Workout I/III

Warm-Up: 5 minutes on the AirDyne, mobility work.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 205, 230, 245 / f x 255. Again.

Press: 12 x 45 / 1 x 95, 120, 130 (grinding!) / f x 140 (nose height) / 8 x 105.

Power Clean (kg): 4 x 1 x 60 / 70, 74, 78, 81, 83 (PR) / f x 84 / 3 x 1 x 80.

No conditioning.

week two workouts

Busy week here, and I didn’t take the time to update my workout logs, so, here goes, a 3 for 1. Monday, Wednesday, and Friday, I hit the gym, as scheduled, no problems. I had good success in the gym, too, setting some new maxes and PRs. Zach’s programming is still working out for me!

MONDAY, AUG. 13th

Cycle I/IV, Week I/IV, Workout I/III

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 220, 235, 245 / f x 250. New max.

Press: 12 x 75 / 1 x 115, 120, 130 (PR tie) / f x 135 / 8 x 105

Power Clean (kg): 60, 70, 70, 73, 73, 76, 78, f x 80, f x 80.

No conditioning.

WEDNESDAY, AUG. 15th

Cycle I/IV, Week II/IV, Workout II/III

Squat 5 x 45 / 5 x 155 / 3 x 195 / 1 x 225 / 1 x 240 / 1 x 250 (new max) / 1 x 225 / 1 x 230

Press 12 x 75 / 1 x 120, 135 / 2 x 95, 100, 105, 110, 115, 120 / 1 x 125, f on 2nd rep.

Power Clean 60, 60, 70, 70, 75, 75, f x 80, 80 (PR), 81 (PR), 82 (PR), f x 83.

No conditioning.

FRIDAY, AUG. 17th

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 225, 235, 245 / f x 255.

Press: 12 x 75 / 1 x 125, 135 (PR tie) / 2 x 105, 115, 120, 125 / 1 x 130, f on 2nd rep.

Power Clean: 60, 65, 65, 70, 75, 75, 80, 81, 81, 81, f x 83, 70, 70, 70.

Conditioning: 3 rounds of: 21 KB swings 24kg KB & 10 DB box step ups w/ 25 lbs DBs (50 lbs). Getting out of shape!

must be doing something right

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

Zach’s program was doing me right again on Friday. Another PR, second this week, after such a long hiatus without them. Also, got another new max on squat, pushing my HBBS up towards actual PR territory. This workout was fun and got me thinking I must be doing something right.

Warm-Up: rode the AirDyne for a while.

Squat: 5 x 45 / 5 x 165 / 3 x 195 / 1 x 215, 230, 240 (new max) / f x 250.

Press: 12 x 75 / 1 x 115, 125, 130 (PR tie) / f x 135 / 7 x 105 (new max rep PR).

Power Clean: 3 x 1 x 60kg / 1 x 65, 67, 67, 69, 71, 73, 75, 77, 79 (PR) / f x 81, f x 81.

Additional Work:

Turkish Get Ups: alternating sides, four minutes, max reps, 24kg Kettlebell. Result: 10 reps.

Concept II Rower: four minutes “max distance,” result: 1000 meters exactly. Ok, this was more of a “warm-down” than a conditioning workout or test of max. But it was good for me nevertheless.

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.

friday of “play week”

Got in a quickie, under the direction and supervision of Zach Bijese, at ASC on Friday morning. God it was good to be back! And nice to work with Zach, who is a great guy.

Warm-Up: Airdyne Cycle, about 5 minutes, floor work (emphasizing full mobility of quads, hips, hamstrings, etc), shouler mobility, then, 2 x 40 meter prowler push w/ +50 lbs just to get the heart rate going.

Squat (HBBS): 5 x 45 lbs / 5 x 155 lbs / 1 x 185 / 1 x 215 / 1 x 225 / 1 x 230. Zach stopped me after that, saying this was supposed to be a “quick max” day.

Power Clean: 5 x 40 kg / 2 x 1 x 50 kg / 2 x 1 x 60 kg / 2 x 1 x 63 kg / 2 x 1 x 65 kg / 1 x 67 kg / 1 x 69 kg / 2 x 1 x 70 kg / 2 x 1 x 73 kg / 1 x 75 kg / f x 76 kg. Didn’t quite tie the PR. Zach was coaching me closely through these, which was nice!

Press: 12 x 70 lbs / 6 x 105 lbs (this made Zach frustrated with me, but I wanted it) / 1 x 110 lbs / 1 x 112.5 lbs. This is not a personal best, but is about an 18 month max as far as I know. It’s been a while since I pressed so much!

Zach will be taking over my programming during the next 19 weeks… I am excited to give the boy wonder a chance to help me out. More details later.

wednesday and friday of play week

Yeah, I worked out. I showed up. I trained my athletes. And I worked out.

Workouts were BASIC. I warmed up. And then I power cleaned. A lot. Also a little bit of front squatting, a little bit of hang power snatching, a little bit of clean pulling, shrugging, and on Friday, more than a little bit of hang power cleaning. I did not break any PRs but I put in a lot of reps at 70+ kg.

The exact details escape me now. But this was a play week and all you need to know is I played around power cleaning as much as I could stand.

I did not condition.

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.

last friday

Last Friday in a successful four week training cycle. I like my new, shorter cycle plan. By the end of the fourth week of following the same pattern, I needed the promise of changing tactics, etc. I will post some kind of self-evaluation of it on Sunday. I’ll spend next week mostly playing around with kettlebells and auxiliary lifts (doing some more power clean singles, too) and then embark on the next 4 week cycle, from July 1st to July 28th, a cycle devoted primarily to surfing on the Oregon coast.

This morning I was so tired I didn’t meet my small goal fully (skipped Chin-Ups, Dips, and Burpees on this last day). I regret that now but it was, I guess, just not happening at the gym. I did, however, PR my power clean.

Warm-Up: about 250 jumprope single unders

Shoulder Mobility

Shoulder Rehab side presses 1 x 15 x each Arm x 10 lb. DB / external rotations 3 x 10 x each arm x 10 lb DB

Shoulder Press 3 x 9 x 35 lbs DBs

Power Clean (kg): singles only, obviously…
60, 60, 65, 65, 70, 70, 74, f x 78, f x 78, 70, 75, f x 77, f x 77, 70, 78! (PR), f x 80, then
16 x 1 x 67 @ 45 sec. These felt good. LOTS of volume.

That was all I could muster today!