deadlift at endurance tempo and rounds of rings and du’s

Friday morning dark and early I made my way, on poor sleep, to the 6:00 am class.

Strength: Deadlift at Tempo

Shanna explained that Friday’s deadlift workout, involving sets of 8 reps at tempo x240 (pull as fast as possible, pause for 2 seconds at top, lower over 4 seconds, do not pause at bottom) was intended to train the endurance capacity of the posterior chain by keeping the involved muscles under the tension of the weight for well over 40 seconds. It was definitely a different, and good, experience. I did not push the weight, but rather, focused entirely on form and felt darn good about what I achieved.

Result: 8 x 95 / 8 x 115 / 8 x 135 / 8 x 155 / 8 x 165 / 8 x 175 / 8 x 185. At least I think that’s what I did. Unless I went up to 195? Whatever.

WOD: Ring Dips and Double Unders

5 rounds of: 30 seconds max reps ring dips / 30 seconds rest / 30 seconds max reps double unders / 30 seconds rest. This WOD is designed, I’d say, to work some of my weakest skills! I tried no bands on the first set of ring dips. Thereafter, I used red bands. That’s the top line of the photo. I usually had to do a lot of single unders in each round just to get the hang of doing a couple of double unders. It got better in rounds 3-5, after I decided to just spend the first 15 seconds doing single unders but it was still ugly.

Results: 90. I wrongly wrote 80 on the whiteboard.

Overall Notes

This workout left me feeling pretty good and, later, kinda shredded. I’ll take it.

Wed: shoulders and dual amraps

Wednesday I made it to the 6:00 am class at CFA: Shoulder Press 5 x 8 and a dual amrap: 2 min amrap 5 deadlifts and 10 double unders, 1 min rest, 2 min amrap 5 ring dips 10 wall balls, 1 min rest, repeat for 3 rounds.

I got my first ever consecutive double unders in this WOD. Big PR day for me, there. Otherwise, kind of an undistinguished morning. Or rather, a morning distinguished by the fire in the belly focus on training I’d like to have. Too little sleep lately; and improper eating; immoderate “cheating” on my “diet”. I have to find a fresh reservoir of resolve! I need to re-focus my diet and get more concrete about my training. But I really haven’t got time to focus at the moment. So, I keep saying training is day by day. During the past few days, though, I have begun to think, maybe this Sunday would be a good time to adopt a fresh “plan” that I can hold myself accountable for.

Shoulder Press

This was all about the “tempo” (3s down, 1s rest down, 1s up, 0s rest up). Slowing down the eccentric phase of the rep results in a much different stimulus! Probably good for me. Results: 8 x 45 / 8 x 65 / 8 x 75 / 8 x 85 / 6 x 95 (f on 7)

WOD: Dual Amrap

I used the max Rx’d weight: 135 lbs. And a 20lb, small and non bouncy medicine ball. And my own jumprope. Averaged out I got a few reps more than 2 rounds per 2 min AMRAP, which meant that I ended up with nearly 7 rounds total for each couplet. Not sure of the exact total.

Open Gym

Nearing the end of an 18 hour fast, I hit the CFA open gym time on Wednesday. Forget about adequate sleep, etc. This is finals. But training goes on.


500 meter row (17-19 strokes/min; 1:48-1:52 split).

Bear Crawl / Crab Walk / Floor Work

5 rounds: 1 min max Double Unders, 30s rest

Dislocates / Mobility

GHD Situps / Squats / push ups / blue band c2b pull ups (10 per)

Strength Work

Back Squat 125 x 11 x 2 @ 30s / set of 10 on round 12 (Volume: 4,000 lbs).

Pull Ups 5 x 3 @ 120s / +0/+2/+3/+5/+8(f on 3) (Volume: 14 pull ups, body weight + 46 lbs)

Ring Dips same +0/+2.5/+5/+7.5(f on 3)/+5(f on 3) (Volume: 13 ring dips, body weight + 47.5 lbs)

Shoulder Press 80 x 8 x 3 @ 45s (Volume: 1,920).

Wednesday Threes

Quick note to catch up on recording my training efforts here.

Warm-Up. Lunges, etc. Dislocates. Mobility. Push-Ups (20); Pull-Ups (10 w/ blue band; 3 dead hang; 3 kipping; those felt surprisingly possible); Overhead Squats (10); Sotts Press w/ PVC (10); Side-Plank (60s per side).

Strength: Hang Power Clean 3-3-3-3-3-3-3. Result: 10 x 45 / 3 x 95 / 3 x 115 / 3 x 125 / 3 x 130 / 3 x 135 / 3 x 140 / 3 x 145. Volume: 3,105. I was not happy with a lot of these reps. Having trouble getting those elbows around fast enough, and with staying in my heels both in the dip and in the catch.

WOD: “Three Amigos.” 3 rounds of: 30 seconds of work / 30 seconds of rest
ring dips (red band); overhead squats with bar weight (45#); ball slams (12 lb).

Result: 170.

Ring Dips and BS

6:00 am workout at CFA today: Warm Up followed by ring dips (sets: 25 x blue band; 10 x red band; 10 x purple band; 5 x no band) and then Back Squat strength progression part III (80% max reps x 4 @ 180s) w/ 140 lbs: x 10, x 10, x 10, x 9. Respectable, and I will be frackin’ sore tomorrow.


Prancing around, dislocates, mobility, cross chops (w/ 30 lbs, 10 per side), push-ups (13), kipping swings (12), front squats (10).

Ring Dips

Wanted to work on form and get some volume in the form of reps, so I grabbed first blue band (x 25) then red (x10) then purple (x10) then found myself kinda stymied on the no bands (x4, toed off for the 5th).

What lifts or movements DON’T represent a point of weakness for me?

Scratch that… trying to remain positive here. I will be sore tomorrow… and stronger.

Back Squat

Time for the part III of the strength progression, following up on sessions from Sep. 7th (part I) and Sep. 14th (part II). These were follow ups to my most recent Back Squat PR day on Aug. 30th (5 x 175 lbs).

80% (140 lbs) x max reps in 30s x 4 @ 180s: 10, 10, 10, 9

Good volume here: 5,460.

Comparing this to where I was over the summer, let’s see.

Nothing spectacular in this session, and no PR in any sense. Previous high-volume single sets of back squats include 12 x 150 (on July 14, 2010 (= 1,800) and 9 x 160 on Aug. 1st, 2010, (= 1,440). But my total volume today far exceeded those training sessions. So, let’s see where this leaves me next week, as I attempt a new 5 rep max PR of 180. That should be doable. And I intend to push ahead quickly thereafter into a new round of work sets.

Training and Nutrition Notes

I went to bed an hour later than planned (10:30 pm) but still got a decent sleep although I barely managed to rouse myself, at 5:35 am, from some of the deepest dream-states of the night. That is one of the problems of training early morning. I have been finding that not eating after the dinner hour seems to contribute to better sleep. I’ve always thought the opposite was the case but now I think proper sleep hygiene demands eliminating coffee during the “PM” part of the day, hitting the sack pretty early, and not bringing food still needing digestion to bed with you at night.

Today while training I began the 6:00 am session at hour 11 of what then became a 13 hour intermittent fast (7:15 pm to 8:15 am).

But I wasn’t COMPLETELY fasting. I’d hydrated well and I was hopped up on “Jack3d” and on 10g worth of “Purple Wraath” BCAAs. I noticed some flushing and burning in my skin, especially on the ears. This was actually the second time that had happened (it happened yesterday too but I didn’t want to mention it in case it wasn’t related to the product); so anyway… now I’m paying attention. Also, I continue to have problems with aftertaste. Artificial is artificial and there’s no getting around it.

On the other hand… when I say “hopped up” I mean it. Wow. It felt pretty good to be alive and in the gym this morning.

Later, I broke my fast with boiled eggs, bacon, and kale (going for lower fat and lower saturated/animal fat overall this week so I didn’t fry anything in bacon grease like I usually do) and had a shake of strawberries, raspberries, hemp-milk and plain plain 100% whey protein.

Training Envy

This week has been lazy. But my will is in the right place. This post concerns my healing process, struggles I’ve been dealing with, and a plan for increasing my ability to perform pull-ups.

Mini Dunk

A repeat of “slam dunk,” and in my weakened, post-surgical recovery phase, I still do something… and of that I’m proud.