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.

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.

mild saturday session

Spent an hour and a half or so at the gym on Saturday morning. Didn’t do much. Just a couple of auxiliary odds and ends. Had fun though.

Warm-Up: airdyne, jump rope, floor work, mobility.

Kettlebell Clean and Press, Two Handed: 3 x 12 x 25 lbs KBs

Kettlebell Turkish Get Ups, alternating arms: 5 minutes for reps x 35 lb KB. No idea how many reps.

Prowler Pushes: 2 x 2 x 80 meters w/ 50 lbs on prowler.

This exercise was done in a fasted state, between about hour 15 to hour 16.5 of the fast. Broke the fast nicely after 17 hours w/ 3 thick strips of bacon, about 3 oz of smoked salmon, 3 eggs more or less deep fried in bacon grease, and a package of plain instant oatmeal (hey, that’s not paleo! No shit. I needed the 3g of fiber and the 16g of starch, brother).

I still have a pretty bad head cold, unfortunately.

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.

even bigger wednesday

Early start at ASC.

Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching.

Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR).

During deadlift and press work: many practice reps of KB cleans, ? # of reps, 15 lbs KB. Lots of reps. Not comfortable with the movement yet.

Press: 10 x 45 / 5 x 65 / 5 x 80 / 3 x 5 x 95.

Back Squat: 4 x 8 x 105 lbs. +10 lbs from the last such session (in PDX last month; I think it was 3 weeks ago). Because they are so light, right now these additional Wednesday squats aren’t really about getting additional volume. Rather, they are about mastering the movement. I am manipulating the time under tension to strengthen all the auxiliary muscles involved. (Don’t you dare call this lifting at tempo. I refuse to quantify the reps in a false way in the manner of “tempo” lifting.) I used a very slow, controlled descent, knees out, back in full extension, striving for “perfect” depth, looking for that feeling of a loaded hamstring and a bounce, followed by a dynamic push out of the hole. My goal with these Wednesday squats is to very gradually increase the total load over time and to reap the benefits of greasing the groove on my max effort sessions.

Turkish Get Ups: 5 min, switching arms each rep, 25 lb Kettlebell.

3 rounds of: 20 kilogram bar x 1 x hang snatch, then snatch/ohs bottom position static hold (roughly 30 seconds), 5 x OHS, snatch/ohs bottom position hold (about 30 seconds), finish. About 2 minutes recovery. So: 3 hang snatches, 3 minutes in bottom position, Overhead Squat: 3 x 5 x 45.

Shoulders were feeling it at the end of the workout!

I am nothing if not persistent

Persistence is the key. You can say it’s hard work. But the harder thing is to persist. You can say it is talent. But just showing up is more important. Getting in reps. I keep showing up. For some reason I keep showing up, and doing work, and slowly but surely, I’ll attain my goals.

Friday AM early, at Asheville Strength and Conditioning.

Warm-Up: some agility drills, then about 5 minutes on the Airdyne.

Mobility work: shoulders, quads, hams, calves, ankles.

Squat: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / inordinately long break / 1 x 215 / 9 x 2 x 225, done on 2-3 minute intervals. The emphasis here was on having a very controlled descent, finding the full depth of the bottom, and then driving out of the hole while keeping the lumbar in extension. I found I had to correct my knees on a couple of reps, and out of the 18 reps there were probably 2 where I lost back extension. But mostly, they were really great. This cheered me up a lot.

Power Clean: 2 x 3 x 25 kg / 1 x 3 x 40 kg / 3 x 3 x 50 kg (110 lbs). These are starting to be a little less ugly. I did the power cleans between sets of squats, so I had a light sweat going most of the time.

Wrist Curls: 1 x 7 x 10 lbs fat grips, pronated and supinated. I had a little bit of wrist pain from these so I decided to can them today.

Turkish Get Ups: 1 x 5 x each arm x 25 lb KB.

Kettlebell Swings: 3 x 21 x 24 kg (52.8 lbs). Why? Why do I love KB Swings? The damn KBs are growing on me, that’s for sure.

Get Up Row Up

Established a 3RM of 45 for TGUs and put in a 2200 meter row with 30 TGUs at 35 lbs (15 per arm). Not a bad Saturday AM 4th WOD of the week.