Friday August 17th, 2012

The theme for today was "Quality over quantity". I realized that I have been cheating the tempo on my squats and performing the reps at a much slower tempo than Rx'ed. This tempo training frustrates me sometimes because I feel like I want to just lift without having to count "1...2...3...up!" on each rep. However; sometimes you have to suck it up and realize that there is a difference between 'Training' and "Working Out'. Training is hard. It is sometimes monotonous. It is often painful. Working out can be work and can be painful but overall it is recreation. It is something you do for enjoyment. Anyway, here is what today looked like...

A. Front Squat 5 sets of 3-4 reps @ 20x1
     - Like I said, tried to be much more aware of maintaining a quicker tempo so, backed off on the weights and was striving for perfect reps.
     - First set = 165 x 4, 2nd = 185 x 4, 3rd = 195 x 4, 4th = 200 x 4, 5th = 205 x 4

B1. Squat Clean 5-4-3-2-1
     - These felt really good today. Almost all reps were really smooth. Got the bar racked nice and tight on shoulders, elbows high and kept weight back in heels. Only exception was my set of 2 reps where I got a bit sloppy and really had to fight through on recovery.
    - 175 x 5, 185 x 4, 195 x 3, 205 x 2, 210 x 1

B2. Muscle Up Cluster 4.3 x 5 sets
     - These felt kind of tough today for some reason, especially the dip part. However; I focused on keeping my elbows in on each rep and did a pretty good job of this. No misses except on my very last rep of last set!!! Couldn't press up from the bottom.

C1. Front Rack Lunge 6 reps each leg x 4 sets
     - 95, 95, 105, 115. These were not fun. Feel like I'm still pretty awkward w/ this movement.
C2. GHD Hip Extension 30x1 8 reps x 4 sets
     - I actually like doing these. Definitely an important part of P.T. for my lower back.

D. Russian $@#%! Barbell Step-Ups to 20" Box 10 reps each leg x 3 sets
     - 75, 85, 95
     - Yeah, I hate these too. One legged movements are a bitch. I would rather do 50 pistols over 50 of these. Don't know why they are so difficult.

Wednesday

A. Squat Clean and Jerk @ 75% of best squat clean, 1.1.1 x 5 sets, rest 3 minutes.

     - All sets at 185#. This was the right weight to use. I feel like my 

technique was decent and the load was moderately challenging. 

B1. Clean Deadlift @ 30x0, 3 reps x 10 sets, rest 1 minute.

     - 225,235,245,255,265,270,275,280,285,290

     - These got tough due to the # of sets and short rest. Didn't go super 

heavy but I felt like I maintained good form and did not need to wear a weight belt. 
B2. Handstand Push Ups @ 20x0, 3-4 reps x 10 sets, rest 1 minute.

     - These were all over the place as usual. Very frustrating. Just have to 

keep working these.

     1st set = 4 reps @ 1 Abmat, 2nd = 2 reps to floor, 3rd= 2 reps to floor

     4th=4 reps @ 1 Abmat, 5th=4 reps @ 10# bumper plate, 6th,7th,8th, 

9th=3 reps @ 10# Bumper

C1. Db GHD Raise @ 30x0, 6-8 reps x 3 sets, rest 1:30

     - All sets @ 8 reps 

C2. Db Low Incline @ 30x0, 8-10 reps x 3 sets, rest 1:30
     - Incline w/ 3 45# Bumper Plates underneath bench. All sets @ 50#. Shoulders 

felt a little fatigued and inflamed from the HSPU's.

Tuesday August 14th, 2012

Lately I've been loving my Tuesday workouts because they've consisted mostly of low intensity aerobic work and mobility. Good chance to recharge the batteries between strength days. Today's was a little tougher because both aerobic pieces had some high intensity intervals mixed in.

I. 20 minutes of rowing - 1 min. @ 90%, 1 min. @ 50%
     - This was actually tougher than I thought. Came into this thinking that I'd hold a 1:40 pace on the hi-intensity intervals and it was all I could do to hold a 1:50 pace!!! Most of my intervals were at about 1:48/2:05.
     - I feel like my rowing form is as good as it's ever been but I feel like I'm somehow slower if that's possible! Been a while since I really did any rowing @ 100% effort though.

Rest 10 Minutes

II. 20 minutes of Airdyne - 1 min. @ 90%, 1 min. @ 50%
     - Hi-Intensity was about 23 mph (at least I think it was set on mph!) and low intensity was about a 15.

Monday August 13th, 2012

A. Snatch Cluster @ 75%, 1.1.1.1 x 4 sets, rest 3 minutes. 

     - These went OK for the most part. Trying to get rid of the flaw that I have that results in me taking a small step forward on the recovery. I noticed that my footwork sometimes gets all over the place. Need to continue to work on that.

     - 1st set @ 135#

     - 2nd set @ 140#

     - 3rd set @ 145#

     - 4th set@ 150# (missed on 4th rep and then repeated)

B1. High Bar Back Squat @ 30x1, 3-4 reps x 5 sets, rest 3 minutes. 

     - 1st set @ 230 x 3 reps

     - 2nd set @ 235 x 3 reps

     - 3rd set @ 235 x 4 reps

     - 4th set @ 240 x 3 reps

     - 5th set @ 245 (1 rep only). Dropped down to 235# and did 4 reps

      - Kind of disappointed at how these went. Coming in, I thought I should be able to do 245 easy. Getting kind of frustrated with training @ tempo because I can't really calibrate where I'm supposed to be. When I was low bar back squatting without tempo, I was doing sets of 3-5 with 255# without a problem. At my peak, I was hitting about 285-290 for triples. Not sure if the difference is going to High-Bar BS, tempo training or if I'm just plain weaker than I used to be!

B2. Shoulder Width Grip Supinated* Pull Ups AMRAP x 5 sets, rest 3 minutes. * I actually screwed this up and did pronated!

     - 16, 11, 10, 10, 9

C1. DB Split Squats @ 20x1, 6-8 reps x 3 sets, rest 2 minutes. 

     - This is where I started to get really frustrated. I just hate this movement! It's hard, feels awkward and hurts my knee. Feeling like I'm not making progress on it week to week. Maybe I'm expecting too much too soon.

     - 1st set 45# @ 8 reps, 2nd and 3rd set 50# @ 8 reps

C2. Weighted Ring Rows @ 30x0, 6-8 reps x 3 sets, rest 2 minutes.

     - All sets 8 reps with Mir Weight vest. Not sure of the weight. Felt like more than 20# but I could be wrong. 

Saturday August 11th, 2012

A. Close Grip Bench Press @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.

     - This was an unfamiliar movement for me so had to feel out the weights a little bit.

     - 1st set = 155# @ 6 reps

     - 2nd set = 165# @ 6 reps

     - 3rd set = 175# @ 6 reps

     - 4th and 5th sets = 175 @ 5 reps
B1. DB Standing Press @ 30x0, 6-8 reps x  4 sets, rest 2 minutes.

     - all 4 sets 50# x 8 reps
B2. Good Mornings @ 40x0, 8-10 reps x 4 sets, rest 2 minutes.

     - Started @ 95. Worked up to 115#
C. 15 Minutes of rowing @ 60% effort.

     - Forgot what pace I was at. Somewhere between 2:00- 2:05

Friday August 10th , 2012

Decent day today. Feel like I worked my ass off and the weights I chose for each part of the workout were enough to make me struggle but not enough for me to compromise form or cheat the tempo.

A. Front Squat @ 20x1, 4-6 reps x 5 sets, rest 3 minutes.
     - 1st set 5 reps @ 195

     - 2nd set - 6 reps @ 195

     - 3rd set - 4 reps @ 205

     - 4th set - 5 reps @ 205

     - 5th set - 4 reps @ 215

B1. Hang Squat Clean, 5.4.3.2.1, rest 3 minutes.
     - Did the following for weights: 165-175-185-195-205. I actually failed on the 4th rep of my first set. Just lost focus because I was tired. Finished up the set without too much trouble.

     

B2. Muscle Ups, 5-7 reps x 5 sets, rest 3 minutes.

     - These felt tough today and I was definitely not as smooth as I have been in previous workouts. Again, I felt a bit worn down today. It was hot as balls in the gym today and the humidity definitely added to the misery factor. Sets were...7-5-7-6-4

C1. Front Rack Barbell Walking Lunges @ 10x0, 8 each leg x 4 sets, start @ 95 lbs, and work your way up, rest 2 minutes.

     - These sucked. I knew they would. First 2 sets @ 95. Then 105 and 115 in the 3rd and 4th sets.

C2. GHD Raise @ 30x0, 8-10 reps x 4 sets, rest 2 minutes.

     - The only part of the workout that was "easy" !

D. Barbell Russian Steps Ups @ 10x0, 12/ each leg x 3 sets, rest 1:30(rest 30 seconds between legs), start at 65 lbs, and work your way up.

     - These also sucked pretty severely. Weight used was 65,75,85, 95.

Thursday August 9th, 2012

*** REST DAY ****

NOT!!!! (shh...don't tell coach!)

Workout: "Kettlebell 'DT' "

This is a little something I came up with for a KB Class I am teaching this weekend. I had to test the WOD to make sure it is safe for humans.

5 Rounds of
     - 12 Double KB Swings (Russian)
     - 9 Double KB Cleans
     - 6 Jerks

All done with 2 53# KB's

I'm not gonna lie, this was tough. I didn't hit it at 100% but it was still TOUGH! Time was 7:32.