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.

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.

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.

monday like friday

In my program Monday is like Friday is like last Monday. I’m loving the simplicity. The pattern of auxiliary lifts is different but the bones are the same.

Warm-Up. Cycle, floor work, mobility.

Squat: 5 x 45 lbs / 5 x 160 / 3 x 225 / 1 x 245 / 1 x 250 / 5 x 250 lbs (PR)

Power Clean: 5 x 40 kg / 5 x 60 kg / 3 x 65 kg / 3 x 67.5 kg / 3 x 70 kg / 3 x 3 x 50 kg (total volume: 28 reps / 1557.5 kg, avg. load 55).

Bent Over Rows, FatGripz, 3 x 5 x 110 lbs (+2.5 from previous).

Chin-Ups, Rippetoe Band Assist in Rack style (R-BAR style?) (1 hole lower than prior week): 2 x 12 / 1 x 10, f on 11 / 1 x 2. Will repeat hole on Friday.

One Arm Kettlebell Swings: 3 x 18 x each arm x 35 lbs. On the third round I switched between right and left arms in mid-swing on the 18th rep; should have done that each round.

Other than the KB swings, no conditioning.

monday new squat pr

Warm-Up: Airdyne, 5 min or so, floor work of various kinds (high knees, mountain climbers, deadlift walk, karaoke, power skip, bounding), then stretching hips, hams, quads, calves, mobilizing shoulders, forearms, wrists, etc.

Squat: 4 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 1 x 245 / 5 x 245 (PR). Kinda ugly but real.

Power Clean: 5 x 30 kg / 5 x 1 x 55 kg / 2 x 3 x 65 kg / 2 x 65 kg, f on 3 / 3 x 65 kg / 5 x 1 x 50 kg.

Bent Over Barbell Row w/ FatGripz (from floor): 3 x 5 x 107.5.

One Arm Kettlebell Swings: 3 x 15 x each arm x 35 lb KB (90 reps total). Rested about 1 minute between rounds.

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.

big monday

Super early start at ASC. Felt great to be there today.

Warm-Up and Mobility: 500 meters on the C2. Then a variety of things like power skips, high knees, karaoke steps, mountain climbers, ballistic leg swings; and the usual mobilizing stretches.

Squat: 5 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 5 x 240. Hard but not impossible. Almost back into PR territory. It’s taken me 2 months for some reason. I’m ready.

Power Clean: 3 x 40 kg / 3 x 50 kg / 3 x 3 x 60 kg. Decided to go a little lighter today. Form was atrocious. Might back it up further before proceeding on a session by session LP.

Barbell Bent Over Rows w/ FatGripz: 5 x 45 / 3 x 5 x 105

Turkish Get Ups: 5 minutes, switching hands each rep, continuous, 25 lb Kettlebell. Did not count reps.

One Arm Kettlebell Swings: 3 x 25 x each arm x 25 lb KB. Total of 75 swings per arm. Took about 4 minutes rest between sets.

Chin-Ups, Rippetoe style squat rack band assist w/ Orange band; small bar: 3 x 12.

Prowler Pushes: 4 x 40 meter @ 90 lbs on the prowler. Did these with Matt Smith, short jog and rest between rounds.

Birthday PR: new squat 1 RM

So, I’m 43 years old now. Friday AM at the gym I was encouraged by Matt Smith to get a new PR. So I set out after a new 1 RM in the squat. It’s been a long time since I did a day of heavy singles for maximum effort.

Warm-Up: about 200 meters on the C2.

Mobility: Quickly ran through the usual.

Squat: 5 x 45 / 5 x 45 / 5 x 155 / 3 x 225 / 1 x 245 (PR) / 1 x 250 (PR) / 1 x 255 (PR) / 1 x 260 (PR) / 1 x 265 (PR) / 1 x 270 (PR) / f x 275. These felt good. I had to GRIND out the reps on 260, 265, and 270. Slow going through the middle, and, yes, I lost a little bit of extension in the bottom. The failed rep at the end, and the worse reps (255 and 260 were the worst of the successful reps) were too deep. Too deep has always been my problem! Smith helped me check depth on each rep.

To get a sense of my squat progress since my last birthday, as of Jan 6th, 2011, I had a 1 RM of less than 210; it must have been about 205, but I’m not sure when I set that number; probably near the end of 2010.

I then set a squat 1 RM PR on Feb. 18, 2011: 225 lbs.

Two years ago, around the time of my birthday, my back squat 1 RM was 185, and I tried to best it but ended up in a tie, on Jan 5th, 2010. So, I’ve improved my back squat an average of 42.5 lbs per year over the past two years. But technically, birthday to birthday, my squat went from 205 to 270, for an increase of 65 lbs Jan 2011—Jan 2012. If I can continue that rate of improvement, I will likely see my 300 lb back squat this year. And then some.

Power Clean: 1 x 35 kg / 1 x 40 / 1 x 45 / 1 x 50 / 1 x 55 / 1 x 60 / 1 x 65 / f x 70 / 3 x 3 x 70 kg (154 lbs). These were hard. But doable. My form needs work. It’s time to stop increasing by 5 kg per session!

That’s all.

post Christmas strong

Monday after Christmas at the MAC.

Warm Up 2 minute 1/2 Tabata on Airdyne. Good warm up! Need to Tabata more often.

Mobility: hips, shoulders, quads, hams, ankles, calves

Balance platform goblet squat: 5 x 45 lbs. Fun!

Squat: 5 x 145 / 3 x 205 / 1 x 225 / 5 x 235. Not the best or worst reps ever.

Hang Power Cleans: 5 x 20 lbs / 5 x 45 lbs. Proud of myself for keeping it close!

Power Cleans: 1 x 50 kg / 1 x 60 kg / 3 x 3 x 65 kg (143 lbs). Not too bad.

Barbell Bent Over Rows: 3 x 5 x 105 lbs.

the basics

Friday afternoon at the MAC.

Warm-Up: 1250 meter row on the C2, about 5:03

Squat: 5 x 45 / 5 x 135 / 3 x 205 / 1 x 225 / 7 x 3 x 225. This was hard. What I am doing on Fridays right now is trying to get smoother and more powerful with 225. Many of these sets had great first reps, slower second reps, and grinding third reps.

Hang Power Clean (BTK): 5 x 35 lbs / 5 x 45 lbs

Power Clean: 1 x 50 kg / 1 x 55 kg / 3 x 3 x 60 kg. I was able to muscle my way through these, but my form is not too good. Gotta work on pulling all the way into the hip, the explosive fully extended shrug, and fast elbows.

Lying Triceps Extensions, Dumbbells: 3 x 8 x 30 lbs DBs.

Finis