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 bare minimum

No surfing on Wednesday… all for the best anyway. I got in an abbreviated workout. Just the essentials. Third session in a row where I skipped my chin-ups and dips. The very thought of them makes me ache and quake right now. I am totally spent, here in the middle (or is it really the end?) of my fourth week of the current training cycle.

Warm-Up

5 rounds: 5 burpees @ 60 sec, walking balance of interval / then jogging for 60 sec

Mobility

Main Strength: Squat
5 x 65
3 x 155
1 x 195

Then, @ 5 min intervals:
3 x 215, 3 x 230, 3 x 3 x 205. The 230 was real enough, but semi-ugly in the second and third reps.

Press:
1 x 12 x 70 lbs
3 x 5 x 105 lbs

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.

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

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!