Wednesday January 16, 2013

I think that the daily grind of training is taking its toll on me. It's not so much physically because I actually feel pretty good. No current complaints with my back, shoulder, knee or any other major joint. It's more the mental aspect.

Lately, I've just felt like I'm in a rut where I'm always tired and feel like I can't get enough sleep during the week, I'm stressed at work and I'm just kind of bored with the monotony of going to the gym and doing the same thing week in and week out. As a result of all this, sometimes I don't approach my training with the right mindset. One thing I can say about myself is that I'm consistent. I cannot say the last time I trained less than 5 days in a given week. However; the price I pay for never taking a break is that I get burned out like the way I'm describing. I need to figure a way to back off just enough so that I can get my head back in the game!

A. Light Snatch Work
     - Did a few sets of muscle snatches, working up to 3 reps @ 115
     - Finished with 3 sets of Snatch grip D/L working up to 185

B. 3 sets @ 90% of:

15 pull ups

15 push press @ 115 lbs

15 lateral burpees

     - I feared that this would be a brutal WOD. It was. My first set was decent. Then I found myself breaking up the Push Presses and even dropping the barbell several times in rounds 2 and 3. Very disappointed in how this went. I am really terrible at Push Presses and need lots of work here. Honestly, I was even sloppy on some of my reps and probably did not lock out fully.

     - Time: 6:49

50-40-30-20-10 of:

airdyne cals

double unders 

wall balls

     - This one sounded long but other than that did not sound so bad. However; I was still pretty torn up from the first WOD. I pictured myself getting through the WB's unbroken but it was really not even close. My form was all over the place. I threw a couple airballs, caught the ball awkwardly several times and smacked myself in the face like a George Foreman left hook! I rode the airdyne at a pretty lazy pace in hopes of not dying on the Wall balls but they were still real tough. Only got through the last 2 rounds unbroken. Double Unders were easy though.

     - Time: 21:17

Tuesday January 15, 2013

A. Front Squat @ 85%, 1 rep x 5 sets, rest 1 min.

     - All sets at 225#

B1. Deadlift @ 30x0 @ 345 lbs, 1.1 x 5 sets, rest 1 min.

     - Some ugly reps but just glad to be able to do these with a healthy back.

B2. Handstand Push Up, 5-7 reps x 5 sets, rest 1 min.

     - First set 7 reps. All others between 5 and 6. My shoulders are feeling great!! Better than they have in a while. Still suck at HSPU's though and need lots more work.

C1. Overhead Walking Lunges @ 11x1, 8/each leg x 3 sets, rest 1:30

     - All sets at 115#. Bumped the weight up a bit from last week. These didn't get miserable until the last few steps. Felt so damn good to drop the barbell.

C2. GHD Raises Drop Set @ 30x0, 5.5 x 3 sets, rest 1:30.

     - Drop sets with 20# and 10# Dumbbell. Obviously very light weight but I am still just not very efficient at this movement.

Monday January 14, 2013

A. Squat Snatch, 1.1.1.1 x 3 sets, rest 3 min.

     - 135, 155, 165 (f on 4th rep)

     - Form was a little inconsistent today

B. Power Clean, 1.1.1.1 x 3 sets, rest 3 min.

     - 205, 215, 225 (f on 3rd rep)

     - Used split clean for 225# and my technique was a little sketchy.

C. 3 Sets of the following @ 90%:

Airdyne x 40 seconds, rest 4 minutes.

D. 3 Sets of the following @ 90%:

20 Second Prowler Push

10 Burpees

*Rest 4 minutes*

Saturday January 12th, 2013

A. High Bar Back Squat @ 175 lbs plus 40 lbs of chains, 6 sets of 3 reps @ 20x1, rest 1 minute.
     - These felt pretty solid today
B. 15 Minutes Handstand Skill Work
C. 10 Rounds for time of the following:
10 Toes to Bar
2 Power Snatch @ 145 lbs
- Time was 11:16. TTB's were terrible and took forever. Feel like I've regressed on this movement lately. Power snatches went fine. I split snatched and dropped each rep and felt pretty comfortable throughout.

Friday January 11, 2013

Went off the reservation today and did my own thing...

3 Rounds
     - 1,000M Row
     - 20 Push-Ups
     - 20 KB Swings
     - 20 Box Jumps
     * Rest 3:00 between rounds

Time was about 5:40 per round

Wednesday January 9th, 2013

A. 15 Minutes of Skill Work w/ Light Snatch

     - Worked up to 3 reps @ 115#

B. 3 sets of the following @ 90% of:

20 KB Snatch @ 44 lbs(10 each arm)

15 burpees

15 step down box jumps @ 24 inches

     - Time: 6:00 flat. Felt like I moved pretty good through this one.

rest 10 minutes

C. 3 sets of the following @ 90% of:

15 Pull Ups

15 GHD Sit Ups

Row 300 meters

     - Time: 8:17. I had to practically walk across the whole gym to get to the GHD's so that cost some time! Pull-ups were all unbroken.

Tuesday January 8th, 2013

A. Front Squat @ 75%, 2 reps x 5 sets, rest 1 minute.

     - All sets @ 200#

B1. Deadlift @ 80%, 2 reps x 5 sets, rest 1 minute.

     - All sets @ 335#. Still frustrated by how bad I've become at Deadlifting. Used to be a strength....go figure! Guess that's part of the effect of a prolonged back injury. I guess I should just be happy that I can do these now without fear of doing any damage to my back.

B2. Handstand Push Up Kipping, 4-6 reps x 5 sets, rest 1 minute.

     - I got 6 reps on all sets except for last 2 when I got 5 and 4. I could definitely be using a more aggressive kip but I am trying not to have any flexion in my lumbar spine when I am bearing weight on my cervical spine. I'm convinced that this exercise is not great for people with bad backs, lol!

C1. Overhead Walking Lunges, 10 each/leg x 3 sets, rest 1:30

     - Worked with 95#. These felt pretty easy until the last couple of reps when it got tough to hold the weight overhead!

C2. GHD Raises @ 30x1, 12-15 reps x 3 sets, rest 1:30

     - Haven't done these in a while. Hit 12 reps each set.