Definitely an off day and I had some serious shoulder burnout. Held sets of 25 until about halfway through then fell apart and was on the struggle bus the last 75. I don't think I've ever done just Karen but I've finished 150 walballs quicker during the open workouts. I definitely want to revisit this one in the future.
Monday, August 31, 2015
Saturday, August 29, 2015
8/29/2015
30min Row
7219 meters
Avg. HR - 86
Peak HR - 122
Avg. 500m - 2:04.7
10 minutes seems like more than enough time on the rower in my opinion. Never got off the rower but I did take a few 10 second breaks here and there.
Friday, August 28, 2015
8/28/2015
A1. 3min AMRAP Strict C2B Pull-Ups - 21
My goal was to get some consistent sets of 3-5 in rather than singles, which I did until the last three reps, and get at least 20.
A2. 3min AMRAP Butterfly C2B Pull-Ups - 33
Again, consistent sets and at least 30. He up with sets of 5 to 25 reps, sets of threes and a set of two until the end with a few regular pull-ups mixed in there.
B1. 3min AMRAP of Strict HSPU - 15
I was hoping for 12, definitely had problems with triceps burnout pretty quickly and had some pretty ugly looking ones in there.
B2. 3min AMRAP of Kipping HSPU - 19
All the triceps burnout. Had some trouble getting organized and in a good position against the wall on a few reps as well but I was rushing it a bit on the set up.
Being built like the wacky inflatable tube man from family guy doesn't help.
3 Sets w/ 6min rest between sets
:30sec airdyne
:30sec burpees
:30sec 70lb kb swings
Set 1: 28/11/14
Set 2: 25/12/12
Set 3: 23/10/11
This hurt, a lot. Pretty mean to put the airdyne first.
Wednesday, August 26, 2015
8/26/2015
This quickly became the most frustrating and disappointing days in the gym I've had in probably ever. Warming up for A and B felt smooth, aside from my back being a little tight from the past few days nothing was an issue. But, I never made it past 185lbs for A, B was an absolute shitshow. Missed 195 probably 10 times, some of which were power snatches because I was so pissed at missing that many times. One of the members turned my clock off so I have no idea what my time was on B, I'd guess pretty slow. I missed probably as many as I made for B. I had no problem getting the weight high enough to drop underneath the bar for both A and B but couldn't handle the catch to save my life. Between my entire back collapsing or my left arm collapsing it was infuriating.
A. 1RM Snatch - 185
No bueno
B. 20 Snatches for time @ 77% of A (145lbs)
This took at least 12 minutes. One of the members decided to shut off the clock I was using. I think I was at rep 15 with about 4:15 gone. Could not for the life of me catch anything, worst part is this isn't that heavy so I can't use that excuse as to why I was missing so many.
Waiter's Carry
Bridge Push-ups
Pancake Split
Split
A. 1RM Snatch - 185
No bueno
B. 20 Snatches for time @ 77% of A (145lbs)
This took at least 12 minutes. One of the members decided to shut off the clock I was using. I think I was at rep 15 with about 4:15 gone. Could not for the life of me catch anything, worst part is this isn't that heavy so I can't use that excuse as to why I was missing so many.
Waiter's Carry
Bridge Push-ups
Pancake Split
Split
Tuesday, August 25, 2015
8/25/2015
A. Shoulder Press 1RM - 160lbs
This was a huge struggle, 155# felt pretty easy comparatively. My triceps felt weak, my left shoulder in particular even more so. The initial movement off my shoulders was excruciatingly slow and for the last few inches my left shoulder did not want to cooperate at all.
B. Split Jerk 1RM - 260lbs
Despite the problems I had with the strict press, this felt surprisingly good. The only time I've gotten close to this was during a 1RM clean and jerk attempt and it was ugly as shit. This however, felt pretty good.
https://www.youtube.com/watch?v=53uln-ibI_8
C. 1RM Weighted Ring Dip - 85lbs
Pretty surprised with this, I think of strength in my triceps as a weakness and I wasn't expecting to get this much weight.
D. 1RM Weighted Pull-up - 100lbs
This was pretty sweet.
As Chubbs Peterson would say, 'It's all in the hips.' Mine, along with my back, were pretty tight today despite trying to loosen them up
Cossack Squats
Hawaiian Squats
Sloppy BJs
This was a huge struggle, 155# felt pretty easy comparatively. My triceps felt weak, my left shoulder in particular even more so. The initial movement off my shoulders was excruciatingly slow and for the last few inches my left shoulder did not want to cooperate at all.
B. Split Jerk 1RM - 260lbs
Despite the problems I had with the strict press, this felt surprisingly good. The only time I've gotten close to this was during a 1RM clean and jerk attempt and it was ugly as shit. This however, felt pretty good.
https://www.youtube.com/watch?v=53uln-ibI_8
C. 1RM Weighted Ring Dip - 85lbs
Pretty surprised with this, I think of strength in my triceps as a weakness and I wasn't expecting to get this much weight.
D. 1RM Weighted Pull-up - 100lbs
This was pretty sweet.
As Chubbs Peterson would say, 'It's all in the hips.' Mine, along with my back, were pretty tight today despite trying to loosen them up
Cossack Squats
Hawaiian Squats
Sloppy BJs
Monday, August 24, 2015
08/24/2015
A. Deadlift 1RM - 455
This was as high as I could go and feel comfortable with the mechanics of the lift. That being said, I don't deadlift very often.
B. Sorensen Hold - 46.5 seconds
Glutes were toasty after this one.
C. 1 Leg RDLs
I have literally never tried these until today and stuck with a barbell.
https://www.youtube.com/watch?v=kWsEderhFao
10 min AMRAP - 105 reps
5,5,5,5,10,10,10,10,15,15,15,15,.....
deadlifts (225#), OHS (135#), box jumps (24'), alternating pistols
Not happy with how this went. I honestly don't feel like I accomplished much with the programming today, specifically for this workout and in general. This combo of movements fried my legs. I felt like I had no strength whatsoever. Quick and deep describe how this workout buried me. Not because of how tired I was after, but because of how it affected the OHS and how long it took me to get through the set of 15. Guess I found something else I can improve on.
This was as high as I could go and feel comfortable with the mechanics of the lift. That being said, I don't deadlift very often.
B. Sorensen Hold - 46.5 seconds
Glutes were toasty after this one.
C. 1 Leg RDLs
I have literally never tried these until today and stuck with a barbell.
https://www.youtube.com/watch?v=kWsEderhFao
10 min AMRAP - 105 reps
5,5,5,5,10,10,10,10,15,15,15,15,.....
deadlifts (225#), OHS (135#), box jumps (24'), alternating pistols
Not happy with how this went. I honestly don't feel like I accomplished much with the programming today, specifically for this workout and in general. This combo of movements fried my legs. I felt like I had no strength whatsoever. Quick and deep describe how this workout buried me. Not because of how tired I was after, but because of how it affected the OHS and how long it took me to get through the set of 15. Guess I found something else I can improve on.
Saturday, August 22, 2015
8/22/2015
A. 1RM Squat Clean - 275lbs
This felt good, it did feel like I did a bit of a Superman/Stripper pull off the floor. Last time I tried this I went full Quasimodo trying to stand up, this time it was a lot better.
https://www.youtube.com/watch?v=8Diq_--gSBA
B. 1RM Front Squat - 295lbs
This felt really, really ugly and it was a big struggle. Not happy at all with how it felt.
C. Front Rack Walking Lunge - 135lbs
https://www.youtube.com/watch?v=NYwlxu2VIXc
D. Feet Together OHS
https://www.youtube.com/watch?v=B15bAvkOWmk
I tried working with a few different grip widths before filming this, I need some work with shoulder flexibility to ensure that if I go narrower I don't have a disgusting amount of shoulder rotation to try and compensate.
E. KB OHS
Went light because I'm horrible with these.
https://www.youtube.com/watch?v=ST4FALZ8b00
Row 10sec, Rest 3min
1:18, 1:16, 1:14 definitely could've done better on the first two sets
2K row - 7:11
Max HR - 144
Avge HR - 112
Avge Watts - 255
Max Watts - 280
I forgot to record the calories, my b dawg. Shaved a couple seconds off my last 2k time, which is always a plus. I thought the first 1k went well and I held a good pace but died the last 750m or so. I had no power in my legs. I was riding the struggle bus hardcore that last 750m.
Food:
Breakfast @ 0930: 2 croissant, greek yogurt w/ blueberries - 440 calories
Snack @ 1330: BSN syntha 6 w/ 2 cups whole milk - 500 calories
Lunch @ 1430: 4 Rivers Smokehouse (guessing on this one) brisket, corn bread, sweet potato casserole, mac and cheese - 943 calories
Snack @ 1850: greek yogurt w/ raspberries and trail mix - 226 calories
Dinner @ 2031: Tan's Asian Cafe spicy ass pork, white rice, sweet potato dumplings - 883 calories
Total - 3027 (410g Carbs/92g Fats/166g Protein) myfitnesspal still bothers me with some of these ratios and calorie counts.
This felt good, it did feel like I did a bit of a Superman/Stripper pull off the floor. Last time I tried this I went full Quasimodo trying to stand up, this time it was a lot better.
https://www.youtube.com/watch?v=8Diq_--gSBA
B. 1RM Front Squat - 295lbs
This felt really, really ugly and it was a big struggle. Not happy at all with how it felt.
C. Front Rack Walking Lunge - 135lbs
https://www.youtube.com/watch?v=NYwlxu2VIXc
D. Feet Together OHS
https://www.youtube.com/watch?v=B15bAvkOWmk
I tried working with a few different grip widths before filming this, I need some work with shoulder flexibility to ensure that if I go narrower I don't have a disgusting amount of shoulder rotation to try and compensate.
E. KB OHS
Went light because I'm horrible with these.
https://www.youtube.com/watch?v=ST4FALZ8b00
Row 10sec, Rest 3min
1:18, 1:16, 1:14 definitely could've done better on the first two sets
2K row - 7:11
Max HR - 144
Avge HR - 112
Avge Watts - 255
Max Watts - 280
I forgot to record the calories, my b dawg. Shaved a couple seconds off my last 2k time, which is always a plus. I thought the first 1k went well and I held a good pace but died the last 750m or so. I had no power in my legs. I was riding the struggle bus hardcore that last 750m.
Food:
Breakfast @ 0930: 2 croissant, greek yogurt w/ blueberries - 440 calories
Snack @ 1330: BSN syntha 6 w/ 2 cups whole milk - 500 calories
Lunch @ 1430: 4 Rivers Smokehouse (guessing on this one) brisket, corn bread, sweet potato casserole, mac and cheese - 943 calories
Snack @ 1850: greek yogurt w/ raspberries and trail mix - 226 calories
Dinner @ 2031: Tan's Asian Cafe spicy ass pork, white rice, sweet potato dumplings - 883 calories
Total - 3027 (410g Carbs/92g Fats/166g Protein) myfitnesspal still bothers me with some of these ratios and calorie counts.
Friday, August 21, 2015
8/21/2015
A1. 3min AMRAP Strict MU - 7
Stuck with singles for this one. I've never tried an AMRAP of strict MU so I can't say I'm happy or disappointed with this. The turnover from the pull into the dip became harder than I thought it would.
A2. 2min AMRAP kipping MU - 13
Definitely thought I'd get more than this. I was going for 15, ended up failing once due to the same problem as the strict MU. I've been having trouble controlling the rings lately but did well during this.
B1. Freestanding HS hold AMSAP - about 20 seconds - one attempt
https://www.youtube.com/watch?v=RYLipkdzmL4
I would have liked to have stayed in one place, obviously, but I was ok with how this went. Definitely looking to improve on this and anything involving handstands in general.
B2. Handstand Walk for max distance - 20ft ish - one attempt
https://www.youtube.com/watch?v=RQkr395Yl2k
The rig in the background is about 20ft. While not visible, I was getting close to a chalk bucket and a barbell towards the end of this attempt and it threw me off a bit. Otherwise, I've come quite a ways with this and its becoming much more consistent.
Support Hold
Planche Lean w/ Feet Elevated
Quack, Quack, Mr. Ducksworth
Food:
Breakfast @ 0945: 3 scrambled eggs, 1 avocado, 4 slices of bacon, 1oz cheddar - 647 calories
Snack @ 1600: 10 oreos (I regret nothing), 2 cups of whole milk - 790 calories
Dinner @ 2100: 2 Burger Fi double cheeseburgers w/ a fried egg, bacon, american cheese, and jalapenos - 1632 calories
Total: 3068 Calories (220g Carbs/181g Fats/173g Protein) - figured out you can scan bar codes using the myfitnesspal app, will be doing that in the hopes this comes out more accurate than guess work.
Stuck with singles for this one. I've never tried an AMRAP of strict MU so I can't say I'm happy or disappointed with this. The turnover from the pull into the dip became harder than I thought it would.
A2. 2min AMRAP kipping MU - 13
Definitely thought I'd get more than this. I was going for 15, ended up failing once due to the same problem as the strict MU. I've been having trouble controlling the rings lately but did well during this.
B1. Freestanding HS hold AMSAP - about 20 seconds - one attempt
https://www.youtube.com/watch?v=RYLipkdzmL4
I would have liked to have stayed in one place, obviously, but I was ok with how this went. Definitely looking to improve on this and anything involving handstands in general.
B2. Handstand Walk for max distance - 20ft ish - one attempt
https://www.youtube.com/watch?v=RQkr395Yl2k
The rig in the background is about 20ft. While not visible, I was getting close to a chalk bucket and a barbell towards the end of this attempt and it threw me off a bit. Otherwise, I've come quite a ways with this and its becoming much more consistent.
Support Hold
Planche Lean w/ Feet Elevated
Quack, Quack, Mr. Ducksworth
Food:
Breakfast @ 0945: 3 scrambled eggs, 1 avocado, 4 slices of bacon, 1oz cheddar - 647 calories
Snack @ 1600: 10 oreos (I regret nothing), 2 cups of whole milk - 790 calories
Dinner @ 2100: 2 Burger Fi double cheeseburgers w/ a fried egg, bacon, american cheese, and jalapenos - 1632 calories
Total: 3068 Calories (220g Carbs/181g Fats/173g Protein) - figured out you can scan bar codes using the myfitnesspal app, will be doing that in the hopes this comes out more accurate than guess work.
Thursday, August 20, 2015
8/20/2015
A. Build to 1RM Back Squat - 345
I was pretty happy with this considering the lack of sleep and working all day. I had to grind it out but throughout the squat my positioning felt good.
B. AMRAP @ 85% (295) of A @ 30x1 Tempo - 5 reps
Then this happened.
C. Shrimp Squats
Not a fan, not a fan at all.
Left Leg - https://www.youtube.com/watch?v=tFq0Zld5ams
Right Leg - https://www.youtube.com/watch?v=u-YU_aAwJsI
D. Pistols
I don't dislike these
Left Leg - https://www.youtube.com/watch?v=RBE45nFnbgY
Right Leg - https://www.youtube.com/watch?v=qjerZSSMKUk
9 min AMRAP - 6 rounds + 9 reps (with a special cameo by Jon)
3 power cleans
3 hang squat cleans
3 thrusters
30 dubs
https://www.youtube.com/watch?v=HwQruq7nl6Q
Aside from wanting to 'do better next time' I was happy I went through the last power clean, all the squat cleans, and the thrusters without dropping the bar. Doing this alone sucked ass but I got through it. My legs felt like jello almost immediately. After watching the video I realized the 'breaks' I took were a lot longer than I thought while I was doing the workout. On average I screw up dubs twice a workout. But, this was a fun one. Looking forward to more.
Food:
Breakfast @ 0500: Bagel w/ 1 over easy egg, Syntha-6 w/ 2 cups whole milk - 810 calories
Lunch @ 1230: 12oz chicken breast, 1/2 cup green beans, 140g spaghetti, 1 square corn bread, 2 cups veggie medley - 787 calories
Snack @ 1515: 7oz greek yogurt, 1tbsp honey, 1.5 oz publix trail mix - 327 calories
Dinner @ 2100: 8oz grilled steak, 4 spears asparagus, 1 potato's worth of french fries,
creme brulee - 1087 calories (over priced restaurant that underdelivered on everything and I feel like I wasted a meal.)
Total - 3011 calories (249g Carbs/125g Fat/233g Protein) - those ratios honestly don't sound right but I'm just going with what myfitnesspal spat out.
Aside from breakfast and a snack all of that is a best guess. I ate lunch at the hospital and was just trying to shovel as much food in my mouth as I could during the 15min I had for lunch.
I was pretty happy with this considering the lack of sleep and working all day. I had to grind it out but throughout the squat my positioning felt good.
B. AMRAP @ 85% (295) of A @ 30x1 Tempo - 5 reps
Then this happened.
C. Shrimp Squats
Not a fan, not a fan at all.
Left Leg - https://www.youtube.com/watch?v=tFq0Zld5ams
Right Leg - https://www.youtube.com/watch?v=u-YU_aAwJsI
D. Pistols
I don't dislike these
Left Leg - https://www.youtube.com/watch?v=RBE45nFnbgY
Right Leg - https://www.youtube.com/watch?v=qjerZSSMKUk
9 min AMRAP - 6 rounds + 9 reps (with a special cameo by Jon)
3 power cleans
3 hang squat cleans
3 thrusters
30 dubs
https://www.youtube.com/watch?v=HwQruq7nl6Q
Aside from wanting to 'do better next time' I was happy I went through the last power clean, all the squat cleans, and the thrusters without dropping the bar. Doing this alone sucked ass but I got through it. My legs felt like jello almost immediately. After watching the video I realized the 'breaks' I took were a lot longer than I thought while I was doing the workout. On average I screw up dubs twice a workout. But, this was a fun one. Looking forward to more.
Food:
Breakfast @ 0500: Bagel w/ 1 over easy egg, Syntha-6 w/ 2 cups whole milk - 810 calories
Lunch @ 1230: 12oz chicken breast, 1/2 cup green beans, 140g spaghetti, 1 square corn bread, 2 cups veggie medley - 787 calories
Snack @ 1515: 7oz greek yogurt, 1tbsp honey, 1.5 oz publix trail mix - 327 calories
Dinner @ 2100: 8oz grilled steak, 4 spears asparagus, 1 potato's worth of french fries,
creme brulee - 1087 calories (over priced restaurant that underdelivered on everything and I feel like I wasted a meal.)
Total - 3011 calories (249g Carbs/125g Fat/233g Protein) - those ratios honestly don't sound right but I'm just going with what myfitnesspal spat out.
Aside from breakfast and a snack all of that is a best guess. I ate lunch at the hospital and was just trying to shovel as much food in my mouth as I could during the 15min I had for lunch.
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