Total weight this week (4-19-10)- 22,674 pounds
Total weight last week (4-12-10)- 53,270 pounds
Total weight for contest-337,679 pounds
30 MINUTES OF DEADLIFT
PRESCRIBED WEIGHT FOR WOMEN- 225 POUNDS
OR SCALE THE WEIGHT UP OR DOWN TO A WEIGHT WHERE YOU CAN COMPLETE 1-2 REPS PER MINUTE FOR THE 30 FULL 30 MINUTES.
4-12-10- 120 reps completed in 30 minutes at 225 pounds
I should have scaled up. I went with the 225 pounds and now know about where to go for next time we do this workout. This workout alone accounted for 30,200 pounds without any warmup sets. I think I had the highest total of the day for the box, although there were defintely some of the guys who did more weight for their individual weight.
I like this one.
4 ROUNDS FOR TIME-
200m RUN
15 OHS (55#)
15 PULL-2-INVERTED-HANG
4-13-10- 18.03 (mod- knee-ups for p-2-i-h)
When my running gets better, the time on this one will go down. I liked this one too.
TURKISH GETUPS
10 MINUTES TURKISH GETUPS FOR TIME & WEIGHT - 2 ROUNDS
4-14-10- Round 1- 40# dumb bell- 11 reps
Round 2- 30# dumb bell- 22 reps
I haven'r really liked turkish getups since I injured my shoulder over a year ago. Mainly because I have some stabilization issues with that shoulder when used by itself, combine that with my weak ankle being used on the same rep and it really makes them suck. My ability to do heavier weights just has yet to return. I will hopefully regain that stability on unilateral work and thus make non-unilateral work easier too. Until that day, I will have to deal with lower weight/reps.
ESCALATING DENSITY TRAINING- WEEK 3
10 MINUTES FRONT SQUATS
3 MINUTES REST
20 MINUTES DIPS & PULLUPS
INITIAL FRNT SQUAT WEIGHT IS CHOSEN IN WEEK ONE, THAT WEIGHT IS USED TO GET A MAX REPS IN 10 MINUTES.
THE REST 3 MINUTES
CHOOSE SCALING FOR DIPS AND PULLUPS, ALTERNATE BETWEEN DIPS AND PULLUPS FOR MAX REPS OF EACH IN 20 MINUTES.
EACH WEEK TRY TO INCREASE REPS ON EACH EXERCISE TO REACH AN INCREASE OF 20% OVER WEEK 1. WHEN THE 20% INCREASE IN REPS HAS BEEN MET, THE WEIGHT IS THEN INCREASED BY 5%. THIS CYCLE REPEATS FOR THE DURATION OF THE WEEKS THIS WORKOUT IS COMPLETED.
4-16-10- 140 pound on front squats (60 reps completed)
bench dips (knees bent)- 75 reps
pullups (1.1.3.3)- 72 reps
I hit my 20% on all three exercises this week. I more than over-worked my quads on the squat part of this workout. They were way sore by the time we started the pullup/dip part of the WOD.
FUNCTIONAL SORTS OF STUFF
SLED PUSHES
INCLINE BENCH PRESS (FAT BAR)
4-17-10- incline BP- 50# x 10, 53# x 5, 73# x 5, 83# x 10, 88# x 20
sled push- sled+25# - 1.25 laps, sled+45# - 1.25 laps
I was still completely wiped out from the ED training on Friday. I was having trouble waking up, besides being sore. I have no idea why I could not complete the sled pushes in the backward direction, I was pushing it the exact same way...WHATEVER!
The incline bench was something new in and of itself, then add the fat bar to it to increase difficulty. Who would've thought that a fatter bar would actually effect bench press. Because we don't typically work these muscles in the upper chest isolated, I felt it both at the time and the next day.
CFS #2 (replacing ball slams with KB swings)
3 ROUNDS- FOR TOTAL REPS
WALLBALL 16#
KB SWINGS 16kg
BOX JUMPS 16"
SITUPS
PULLUPS
FOLLOWED BY BACK SQUATS- SETS OF 5
4-19-10- 238 reps (mods- 3.3 on pullups)
BS- 45, 75, 135, 155, 155
I was still a little sore and stiff going into this one. During the second round I could really feel the quads starting to get tired out. That can make both the box jumps and the wallball a little more difficult, the KB swings too although to a lesser degree.
The group except for me opted in for a fourth round.
We followed with back squats I was going to go light, for the quads. I ended up still going pretty light, although not as light as I was going to. These actually worked out some of the soreness/stiffness with these...that made me happy.
THE CHIEF
5 CYCLES OF 3 MINUTES
FOR TOTAL CYCLES
3 POWER CLEANS 95#
6 PUSHUPS
9 SQUATS
4-20-10- 13+3 power cleans
I was shooting to hit 15 rounds, or 3 rounds per minute. I started out doing just over 3 rounds per minute. I did this for rounds 1-2, slowing down a bit for the last three rounds. My damn quads decided they were going to interfere as they still wanted more rest. Next time, I will have the 15 rounds. I have also gained an additional 15 pounds since last time I did this workout. It makes the pushups a bit harder. Although other than I get so tense trying to do good pushups, I tired out my quads quickly there.
FILTHY 50
45 MINUTE CUTOFF
Z'S birthday WOD choice...I tild him he should've been more original
4-21-10- 40.45 (mod- knee ups for knees-2-elbows)
I did better on this WOD than I expected, and was happy about that. I started burpees (which I saved for last) around 28-29 minutes...2-4 minutes faster than I had completed everything except burpees on my fastest time for the first 9 exercises. I was so tired I thought I'd fall asleep during dinner.
SNATCH 3x3
CLEAN & JERK 3x3
FOR WEIGHT
4-23-10- snatch- 95, 100, 105
c& j- 120, 125, 130
I've been working on my snatch and while I did still pull early...overall they felt better. I started at 95 pounds, as I have recently done upto 85 pounds and even almost got the pull on that weight. 95 didn't feel too bad. I went to 100, my previous PR. I felt somewhat good, still need to work on the pull. I'll have to start working on all aspects of my snatch again. The 105 was definitely not pretty, but I did get it overhead 3 times.
I started with the c&j at 120. I knew I'd be able to get that with no problem. I also decided to squat clean even though for 120 I did not have to. I knew I would have to at my highest weight. The 125 was still pretty easy. The 130 OK. I actually might have been able to get 135 for 3. I'll have to try that next time.
ESCALATING DENSITY TRAINING WEEK 4
10 MINUTES FRONT SQUATS
3 MINUTES REST
20 MINUTES DIPS & PULLUPS
INITIAL FRONT SQUAT WEIGHT IS CHOSEN IN WEEK ONE, THAT WEIGHT IS USED TO GET A MAX REPS IN 10 MINUTES.
THEN REST 3 MINUTES
CHOOSE SCALING FOR DIPS AND PULLUPS, ALTERNATE BETWEEN DIPS AND PULLUPS FOR MAX REPS OF EACH IN 20 MINUTES.
EACH WEEK TRY TO INCREASE REPS ON EACH EXERCISE TO REACH AN INCREASE OF 20% OVER WEEK 1. WHEN THE 20% INCREASE IN REPS HAS BEEN MET, THE WEIGHT IS THEN INCREASED BY 5%. THIS CYCLE REPEATS FOR THE DURATION OF THE WEEKS THIS WORKOUT IS COMPLETED.
4-24-10- 147# front squats- 32 reps
pullups- (3.3)- 32 reps
dips- bar (4.2)- 43 reps
I increased my weight by 20% to 147 pounds. I really wroked to both get reps and not over do it again. The pullups need work. I only did 3 reps at a time with one or 2 sets of 2. I didn't want to do any more if I was not going to be able to actually get over the bar.
The dips I started with sets of 3, but felt I could do more. I switched to sets of 5. I did these until I couldn't get to lock-out easily. I probably should've went with assistance of 4 or 4.1 instead of 4.2. O/well, it was a crap shoot. Let's see how I do this coming week.
Sunday, April 25, 2010
Monday, April 12, 2010
Weight lifted this week: 28,919 pounds
Weight lifted towards million: 261,735 pounds
CINDY
AMRAP- 20 MINUTES
5 PULLUPS
10 PUSHUPS
15 SQUATS
4-5-10- 9 rounds + 3 pullups (mods- 3.3 bands on pullups, incline pushups)
I made the pushups easier than last time doing incline... with the extra couple pounds I've put on recently, it has set back my pushups. I did make the pullups harder though. I still got several more rounds in than last time...what does that tell me...my pushups are super slow! As the only modification I had last time was the pullups and they were easier!
POWER CLEANS
5X5
FOR WEIGHT
FOLLOWED BY OVERHEAD SQUAT PRACTICE
4-6-10- PC-105, 110, 115, 120, 120
OHS- 80, 85, 85
The power cleans were OK...I wasn't having a great PC day for sure. The OHS were not supposed to be overly heavy or anything and the weight had to be pulled from the the floor. I power snatched the weight up since I've been working on trying to get that lift better. I did an additional 2x5 on power snatch at 85 pounds too. Overall, I suppose it was OK.
5 ROUNDS FOR TIME
40 DOUBLE UNDERS
30 KB SWINGS 16kg
20 BOX JUMPS 20"
20 MINUTE CUTOFF....
4-7-10- 21.17 3 rounds + box jumps (stepups)
Only one person finished (or at least finished unscaled.) If my double unders had been going well, I may have potentially finished. I spent entirely too much time on them. I didn't help that my shoes both kept coming untied on the DUs, if I didn't stop to tie them, they would wrap around the rope while I was jumping. They were tied in tight double knots every time too. Whatever...next time should hopefully be better.
PRESS 3x1
PUSH PRESS 3x3
PUSH JERK 3x5
FOR WEIGHT
4-9-10- Press- 100, 110 (PR), 115 (PR)
Push press- 120, 125 (PR for 3), 135 (PR for 3)
Push jerk- 135 (PR for 5), 140x1 (PR for 1), 135x3
I was pretty pleased with this. PRs in every round with the 10-15 pound PRs in each lift by the time I was finished!
I have not got 140 in a straight push jerk before (I had done an ugly one or 2 at 135). I have recently got 140 on the split jerk for more than one though.
I should've been able to do the full 5 for the final round of PJs at 135, but got a little in my head as I was going to do a couple of "warmup" reps with a 75# bar and nailed myself in the nose...After the third rep at 135 that round, that was all I could think about and it made that headache it had given me a little more there....along with making my eye a little teary...I know and excuse...but it got in my head and would not leave.
BENCH PRESS
5x5
FOR WEIGHT
FOLLOWED BY 2x8 CLOSE GRIP BENCH PRESS
THEN A FEW RANDOM NON-WEIGHT THINGS FOR 1 HOUR UNTIL THE TEAM WOD STARTED...
5x5 BENCH PRESS (individually)
FOLLOWED BY (teams of 4)
800m RUN
100 THRUSTERS (65/95)
100 PULLUPS
400m RUN
75 THRUSTERS
75 PULLUPS
200m RUN
50 THRUSTERS
50 PULLUPS
(20 minute cutoff for this WOD)
4-10-10- 1st bench WOD- 125, 130, 135x4, 130x4, 125
close grip bench- 95, 95
2nd bench WOD- 85, 85, 90, 90, 90
Team- 49 thrusters - 65#
My first and originally scheduled WOD wasn't great but wasn't bad. I wonder if I had stayed at 130 pounds if I could've gotten 3-4 rounds there???
The close grip stuff felt easy after the fails on 135 and 130. I did some jump rope and GHD situp work during the 9am session. I stayed for the 10am and team WODs solely for Patty as she had asked me too.
My arms were killing me after Friday's WOD and the 8am bench session, so I shared a bar with Patty and did whatever weight she used, working on explosive. I was told to add weight to the bar...might have considered it, but really my arms were ON FIRE and I knew I still had some unknown number of thrusters yet to do.
My team ended up being Michael, John B and JC. One of the boys was allowed to work at the same time as me since we had the only team with only one girl.
Our team didn't seem to be feeling the WOD...I know Michael really wasn't feeling great going in.... I ended up doing 49 thrusters. We only made it just barely into the pullups in the 2nd round. The pullup bars were a madhouse with way too many people for effective use for any one team outside of the "A team"...Not one team actually finished the workout in or under 20 minutes. The "A team" were probably about 15 seconds into the last run when time was called.
There was much discussion about the cutoff time, if it should be there and what it should be. I agreed with Jonathan, this close to game time...the cutoff really need to be more realistic for what to expect in the competition which rarely seems to be over 20 minutes.
Also, the team WODS in the past seem to have all participants working in a specific fashion at the same time...I'll put an example below, or only one participant period working at a time...not one male and one female...but I am not the one running the team training nor it Jonathan although he does get a little say...One sample team WOD below (from last years world cup, this one had a 20 minute cutoff I believe.)
30 wall ball (20#/14#)
300m row
30 box jumps (24" all)
30 KB swings (25kg/16kg)
30 DB push press (40#/25#)
30 Deadlift (225#/155# although one place listed 225/135, I believe it was 155)
It was done in the following fashion:
1. Each team member one at a time completed the 30 wall balls, women first
2. After all wall balls complete the atheletes each start at a station and do the required reps, once all team members are done, they rotate in the order listed, to the next station until all 4 stations are complete.
3. once all 4 stations are complete, they move onto the deadlifts which are completed one athlete at a time, starting with the men.
4. 20 minute cutoff. (reps are monitored by judges)
The only WOD I've seen similar to the ones done recently for us was the final which had the following:
75 squat cleans (below parallel) (1 male/1 female at same time)
150 toes-2-bar (full extension hips/elbows/shoulders at bottom, feet actually touch bar) (one athlete at a time)
150 box jumps (both feet land on box, full hip/knee extension on or over box) (1 male & 1 female same time)
75 heavy thrusters (135/95- below parallel, full hip extension, bar overhead, not out front at top lockout) (1 male & 1 female at same time)
35 muscleups (full turnout at bottom, nothing touching ground, full lockout at top, shoulders directly over hands) (1 atlete at a time)
150 burpees (chest and thighs touch ground at bottom, hand clap overhead while feet in the air, straight up and down...full hip extension at top) (1 male & 1 female)
150 double unders (1 male & 1 female)
Must be done in the order listed...team moves to next exercise together...no pre-staging. Once these are all done...
35# plate OH walking lunges down and back the length of the stadium...(plate must be directly overhead, knee must brush ground...if knee doesn't touch, must go back the distance to last knee touch, full hip extension at top. Clock stops when plate is placed in original place from start.
The team must track their own reps, although there are judges monitoring form and counting reps. Once the team reaches total count, must be verified/confirmed by judge before moving to next station.
Should be interesting....we'll see...
Weight lifted towards million: 261,735 pounds
CINDY
AMRAP- 20 MINUTES
5 PULLUPS
10 PUSHUPS
15 SQUATS
4-5-10- 9 rounds + 3 pullups (mods- 3.3 bands on pullups, incline pushups)
I made the pushups easier than last time doing incline... with the extra couple pounds I've put on recently, it has set back my pushups. I did make the pullups harder though. I still got several more rounds in than last time...what does that tell me...my pushups are super slow! As the only modification I had last time was the pullups and they were easier!
POWER CLEANS
5X5
FOR WEIGHT
FOLLOWED BY OVERHEAD SQUAT PRACTICE
4-6-10- PC-105, 110, 115, 120, 120
OHS- 80, 85, 85
The power cleans were OK...I wasn't having a great PC day for sure. The OHS were not supposed to be overly heavy or anything and the weight had to be pulled from the the floor. I power snatched the weight up since I've been working on trying to get that lift better. I did an additional 2x5 on power snatch at 85 pounds too. Overall, I suppose it was OK.
5 ROUNDS FOR TIME
40 DOUBLE UNDERS
30 KB SWINGS 16kg
20 BOX JUMPS 20"
20 MINUTE CUTOFF....
4-7-10- 21.17 3 rounds + box jumps (stepups)
Only one person finished (or at least finished unscaled.) If my double unders had been going well, I may have potentially finished. I spent entirely too much time on them. I didn't help that my shoes both kept coming untied on the DUs, if I didn't stop to tie them, they would wrap around the rope while I was jumping. They were tied in tight double knots every time too. Whatever...next time should hopefully be better.
PRESS 3x1
PUSH PRESS 3x3
PUSH JERK 3x5
FOR WEIGHT
4-9-10- Press- 100, 110 (PR), 115 (PR)
Push press- 120, 125 (PR for 3), 135 (PR for 3)
Push jerk- 135 (PR for 5), 140x1 (PR for 1), 135x3
I was pretty pleased with this. PRs in every round with the 10-15 pound PRs in each lift by the time I was finished!
I have not got 140 in a straight push jerk before (I had done an ugly one or 2 at 135). I have recently got 140 on the split jerk for more than one though.
I should've been able to do the full 5 for the final round of PJs at 135, but got a little in my head as I was going to do a couple of "warmup" reps with a 75# bar and nailed myself in the nose...After the third rep at 135 that round, that was all I could think about and it made that headache it had given me a little more there....along with making my eye a little teary...I know and excuse...but it got in my head and would not leave.
BENCH PRESS
5x5
FOR WEIGHT
FOLLOWED BY 2x8 CLOSE GRIP BENCH PRESS
THEN A FEW RANDOM NON-WEIGHT THINGS FOR 1 HOUR UNTIL THE TEAM WOD STARTED...
5x5 BENCH PRESS (individually)
FOLLOWED BY (teams of 4)
800m RUN
100 THRUSTERS (65/95)
100 PULLUPS
400m RUN
75 THRUSTERS
75 PULLUPS
200m RUN
50 THRUSTERS
50 PULLUPS
(20 minute cutoff for this WOD)
4-10-10- 1st bench WOD- 125, 130, 135x4, 130x4, 125
close grip bench- 95, 95
2nd bench WOD- 85, 85, 90, 90, 90
Team- 49 thrusters - 65#
My first and originally scheduled WOD wasn't great but wasn't bad. I wonder if I had stayed at 130 pounds if I could've gotten 3-4 rounds there???
The close grip stuff felt easy after the fails on 135 and 130. I did some jump rope and GHD situp work during the 9am session. I stayed for the 10am and team WODs solely for Patty as she had asked me too.
My arms were killing me after Friday's WOD and the 8am bench session, so I shared a bar with Patty and did whatever weight she used, working on explosive. I was told to add weight to the bar...might have considered it, but really my arms were ON FIRE and I knew I still had some unknown number of thrusters yet to do.
My team ended up being Michael, John B and JC. One of the boys was allowed to work at the same time as me since we had the only team with only one girl.
Our team didn't seem to be feeling the WOD...I know Michael really wasn't feeling great going in.... I ended up doing 49 thrusters. We only made it just barely into the pullups in the 2nd round. The pullup bars were a madhouse with way too many people for effective use for any one team outside of the "A team"...Not one team actually finished the workout in or under 20 minutes. The "A team" were probably about 15 seconds into the last run when time was called.
There was much discussion about the cutoff time, if it should be there and what it should be. I agreed with Jonathan, this close to game time...the cutoff really need to be more realistic for what to expect in the competition which rarely seems to be over 20 minutes.
Also, the team WODS in the past seem to have all participants working in a specific fashion at the same time...I'll put an example below, or only one participant period working at a time...not one male and one female...but I am not the one running the team training nor it Jonathan although he does get a little say...One sample team WOD below (from last years world cup, this one had a 20 minute cutoff I believe.)
30 wall ball (20#/14#)
300m row
30 box jumps (24" all)
30 KB swings (25kg/16kg)
30 DB push press (40#/25#)
30 Deadlift (225#/155# although one place listed 225/135, I believe it was 155)
It was done in the following fashion:
1. Each team member one at a time completed the 30 wall balls, women first
2. After all wall balls complete the atheletes each start at a station and do the required reps, once all team members are done, they rotate in the order listed, to the next station until all 4 stations are complete.
3. once all 4 stations are complete, they move onto the deadlifts which are completed one athlete at a time, starting with the men.
4. 20 minute cutoff. (reps are monitored by judges)
The only WOD I've seen similar to the ones done recently for us was the final which had the following:
75 squat cleans (below parallel) (1 male/1 female at same time)
150 toes-2-bar (full extension hips/elbows/shoulders at bottom, feet actually touch bar) (one athlete at a time)
150 box jumps (both feet land on box, full hip/knee extension on or over box) (1 male & 1 female same time)
75 heavy thrusters (135/95- below parallel, full hip extension, bar overhead, not out front at top lockout) (1 male & 1 female at same time)
35 muscleups (full turnout at bottom, nothing touching ground, full lockout at top, shoulders directly over hands) (1 atlete at a time)
150 burpees (chest and thighs touch ground at bottom, hand clap overhead while feet in the air, straight up and down...full hip extension at top) (1 male & 1 female)
150 double unders (1 male & 1 female)
Must be done in the order listed...team moves to next exercise together...no pre-staging. Once these are all done...
35# plate OH walking lunges down and back the length of the stadium...(plate must be directly overhead, knee must brush ground...if knee doesn't touch, must go back the distance to last knee touch, full hip extension at top. Clock stops when plate is placed in original place from start.
The team must track their own reps, although there are judges monitoring form and counting reps. Once the team reaches total count, must be verified/confirmed by judge before moving to next station.
Should be interesting....we'll see...
Saturday, April 3, 2010
Total weight lifted for the week: 38,782 pounds
Total weight lifted towards 1 million: 232,816 pounds
10 MINUTES FRONT SQUATS
(FOR WEIGHT AND REPS)
REST 3 MINUTES
20 ALTERNATING BETWEEN PULLUPS AND DIPS
FOR MAX REPS OF EACH
3-29-10- 140# for 45 reps, 60 reps on both the dips and pullups
(bench dips- knees bent, 1.1.3.3 bands on pullups)
There was no prescribed weight, assistance or type of dips, so everyone was allowed to write this up in the black.
This WOD will be repeated once a week over the next 6 weeks. The goal...after the first workout, is to increase the number of reps performed by 20%. After this has been reached, then the weight on the front squats should be increased by 5%, and the dips and the pullups should be made harder.
I liked this one... although the next day I woke up with both legs sore in the quads and all glutes sore. By the time the WOD rolled around, only the quads in my left leg were still sore...weird.
FUNCTIONAL FOCUS- STRONGMAN STUFF
SLED PULL/DRAG (6 ROUND TRIP LAPS)
SANDBAG CARRIES (BEAR HUG TO HOLD) DON'T KNOW WHAT THE LBS WERE (9 ROUND TRIP LAPS)
TIRE FLIPS (3 ROUND TRIP LAPS)
3-30-10- Time was somewhere in the 21-22 something range. Don't remember
This was done as a team workout. There were only three of us so we only had one team. I worked out with Katy and Devon. I was involved in pretty much the entire thing. The initial plan as set by the others was we would do the sled pull/drag in pairs, sharing the the reps. I ended up being involved in all 6 reps. Next I went to sand bag carries. Katy and Devon had completed about 4. I ended up doing all the remaining carries while the other 2 rested. Katy and Devon made it about 1/3 of the way down on the first tire flip lap while I finished the last sandbag carry at the prodding of Coach. I then jumped in. We were going to rotate 2 flipping, one off and switch each flip...that didn't happen very well either. On either the 2nd or 3rd lap of the flipping I did many flips alone while the other 2 rested. I got to rotate out about 3-6 times during the tire flips.
I was OK with this WOD, glad when it was finished as it was a rough 22ish minutes.
I actually got to the box just before 6pm. I changed my clothes and did 6 rounds of snatch deadlifts, 5 rounds of snatch push press, 3 rounds of power snatch from the hi-hang, 3 rounds of power cleans from the hi-hang and one round of snatch balance.
I worked pretty hard during that half hour. I had plenty of emotional (almost like nervous) energy to burn off. I had just come from a viewing (day prior to the funeral), for a great lady Mrs Beeson. She was one of the librarians at Pomona and her husband was one of the gym teachers and head wrestling coach forever. They were also pretty good friends of the family. I don't deal with death of people I care about very well. Tough day all the way around.
SPLIT JERKS 5x3
TGU 3x1
FOR WEIGHT
3-31-10- Split Jerks- 110, 120, 130, 135, 140
TGU- right only- 3 with 35# dumbbell
left- 6 windmills with 35# dumbbell
I like split jerks. Got a PR with 140. One was fairly close to lockout at landing even. Much better than last time I attempted that weight.
My shoulder hasn't liked TGU's for several months now. I attempted to do a 20kg KB first and I always start with my weak arm, but it just wasn't happening. I even attempted it with the 35# dumbbell, but it still was just not going to happen. That's when I asked if I could do the 3 TGUs on the right side and 6 windmills on the left. Not overly happy with it, Coach agreed.
I was emotionally drained coming into this workout and really feeling physically exhausted because of it. I attended the funeral for Mrs Beeson before coming to this WOD. I went to bed super early for me this night too.
NATE
AMRAP 20 MINUTES
2 MUSCLE UPS
4 HSPU
8 KB SWINGS (24kg)
4-2-10- 10 rounds + 2 muscleups
(pat's transitions, hooked feet)
I don't mind this one too bad. Oddly both times I have done this WOD I was not feeling well. I still managed to add one complete round onto what I did last time and my MU transitions were better and last time I used a big green band with hooked feet for my HSPUs. So harder/better work and an extra round. I can live with that.
After the WOD I tried a band assisted muscle-up on the rings hanging from the pullup bars. I had to bend my knees and lean back to get straight arms to start, but I really wanted to get to that full extension with a false grip to begin. I got a couple of the ones I tried. I wanted to make sure I was actually doing the transition not jumping or faking my way into the dip position. I used a #2 & #3 band on each foot for assistance. I my weight hadn't shot up in the past 2-3 weeks I probably could've done it with less. I am not sure why my weight has jumped, but it's killing me on several of the bodyweight exercises. I now have a couple of "whip marks" from the bands on the back of my left upper arm, where the bands hit when I got out of them without help...oooppps.
DEADLIFTS
5x5
FOR WEIGHT
4-3-10- 235, 255, 255x3, 245, 245x2
My hands were/are killing me. I was having a very hard time holding onto the bar, this started as low as 135#, I thought/hoped it would get better as I warmed up. But no...got worse as the WOD went on. I actually opted to stop 2 sets at less than 5 without even attempting the last reps my hands hurt so bad. By the time the WOD was finished I couldn't even pick up a 10# plate without severe pain. I had trouble opening my protein drink, and it hurt to hold onto the steering wheel to drive. As I was talking to Patty while she was warming up on her DLs, I noticed that not only did my hands hurt but they were pretty swollen.
My initial plans were to do the 800 session doing heavy deadlifts in my usual sumo-stance, then stay for the 900 session if there was room to work on heavy closed-stance. That didn't happen either. I really want to know what is causing the pain/swelling.
Total weight lifted towards 1 million: 232,816 pounds
10 MINUTES FRONT SQUATS
(FOR WEIGHT AND REPS)
REST 3 MINUTES
20 ALTERNATING BETWEEN PULLUPS AND DIPS
FOR MAX REPS OF EACH
3-29-10- 140# for 45 reps, 60 reps on both the dips and pullups
(bench dips- knees bent, 1.1.3.3 bands on pullups)
There was no prescribed weight, assistance or type of dips, so everyone was allowed to write this up in the black.
This WOD will be repeated once a week over the next 6 weeks. The goal...after the first workout, is to increase the number of reps performed by 20%. After this has been reached, then the weight on the front squats should be increased by 5%, and the dips and the pullups should be made harder.
I liked this one... although the next day I woke up with both legs sore in the quads and all glutes sore. By the time the WOD rolled around, only the quads in my left leg were still sore...weird.
FUNCTIONAL FOCUS- STRONGMAN STUFF
SLED PULL/DRAG (6 ROUND TRIP LAPS)
SANDBAG CARRIES (BEAR HUG TO HOLD) DON'T KNOW WHAT THE LBS WERE (9 ROUND TRIP LAPS)
TIRE FLIPS (3 ROUND TRIP LAPS)
3-30-10- Time was somewhere in the 21-22 something range. Don't remember
This was done as a team workout. There were only three of us so we only had one team. I worked out with Katy and Devon. I was involved in pretty much the entire thing. The initial plan as set by the others was we would do the sled pull/drag in pairs, sharing the the reps. I ended up being involved in all 6 reps. Next I went to sand bag carries. Katy and Devon had completed about 4. I ended up doing all the remaining carries while the other 2 rested. Katy and Devon made it about 1/3 of the way down on the first tire flip lap while I finished the last sandbag carry at the prodding of Coach. I then jumped in. We were going to rotate 2 flipping, one off and switch each flip...that didn't happen very well either. On either the 2nd or 3rd lap of the flipping I did many flips alone while the other 2 rested. I got to rotate out about 3-6 times during the tire flips.
I was OK with this WOD, glad when it was finished as it was a rough 22ish minutes.
I actually got to the box just before 6pm. I changed my clothes and did 6 rounds of snatch deadlifts, 5 rounds of snatch push press, 3 rounds of power snatch from the hi-hang, 3 rounds of power cleans from the hi-hang and one round of snatch balance.
I worked pretty hard during that half hour. I had plenty of emotional (almost like nervous) energy to burn off. I had just come from a viewing (day prior to the funeral), for a great lady Mrs Beeson. She was one of the librarians at Pomona and her husband was one of the gym teachers and head wrestling coach forever. They were also pretty good friends of the family. I don't deal with death of people I care about very well. Tough day all the way around.
SPLIT JERKS 5x3
TGU 3x1
FOR WEIGHT
3-31-10- Split Jerks- 110, 120, 130, 135, 140
TGU- right only- 3 with 35# dumbbell
left- 6 windmills with 35# dumbbell
I like split jerks. Got a PR with 140. One was fairly close to lockout at landing even. Much better than last time I attempted that weight.
My shoulder hasn't liked TGU's for several months now. I attempted to do a 20kg KB first and I always start with my weak arm, but it just wasn't happening. I even attempted it with the 35# dumbbell, but it still was just not going to happen. That's when I asked if I could do the 3 TGUs on the right side and 6 windmills on the left. Not overly happy with it, Coach agreed.
I was emotionally drained coming into this workout and really feeling physically exhausted because of it. I attended the funeral for Mrs Beeson before coming to this WOD. I went to bed super early for me this night too.
NATE
AMRAP 20 MINUTES
2 MUSCLE UPS
4 HSPU
8 KB SWINGS (24kg)
4-2-10- 10 rounds + 2 muscleups
(pat's transitions, hooked feet)
I don't mind this one too bad. Oddly both times I have done this WOD I was not feeling well. I still managed to add one complete round onto what I did last time and my MU transitions were better and last time I used a big green band with hooked feet for my HSPUs. So harder/better work and an extra round. I can live with that.
After the WOD I tried a band assisted muscle-up on the rings hanging from the pullup bars. I had to bend my knees and lean back to get straight arms to start, but I really wanted to get to that full extension with a false grip to begin. I got a couple of the ones I tried. I wanted to make sure I was actually doing the transition not jumping or faking my way into the dip position. I used a #2 & #3 band on each foot for assistance. I my weight hadn't shot up in the past 2-3 weeks I probably could've done it with less. I am not sure why my weight has jumped, but it's killing me on several of the bodyweight exercises. I now have a couple of "whip marks" from the bands on the back of my left upper arm, where the bands hit when I got out of them without help...oooppps.
DEADLIFTS
5x5
FOR WEIGHT
4-3-10- 235, 255, 255x3, 245, 245x2
My hands were/are killing me. I was having a very hard time holding onto the bar, this started as low as 135#, I thought/hoped it would get better as I warmed up. But no...got worse as the WOD went on. I actually opted to stop 2 sets at less than 5 without even attempting the last reps my hands hurt so bad. By the time the WOD was finished I couldn't even pick up a 10# plate without severe pain. I had trouble opening my protein drink, and it hurt to hold onto the steering wheel to drive. As I was talking to Patty while she was warming up on her DLs, I noticed that not only did my hands hurt but they were pretty swollen.
My initial plans were to do the 800 session doing heavy deadlifts in my usual sumo-stance, then stay for the 900 session if there was room to work on heavy closed-stance. That didn't happen either. I really want to know what is causing the pain/swelling.
Sunday, March 28, 2010
Total weight lifted this week- 27,399 pounds
Total weight for the million pounds contest- 194,034 pounds
BACK SQUATS 3x5
OH PRESS 5x3
FOR WEIGHT
3-22-10- BS- 185, 200, 210
P- 95, 98, 100, 100(2+1pp), 98
I was pretty happy with the start of the week after completing today's WOD. I got 5 more pounds than I have gotten for 5 consecutive at depth squats in a few months. I've been stopping at 205 on the high end. The 210 felt pretty good too, I probably could've done more and would have if there had been more than 3 sets.
The press I was really happy with. My current 1 rep max for press is 105#. I got one full set of 3 in at 5 pounds less than that. I then got another 2/3 of a set at that same range. All 15 reps were within 10 pounds of that max rep.
Once we finished, I thought I give a single rep at 110# a try. I did get it to about the top of my head, which is higher than last time, but not good enough yet. Soon hopefully I'll get it.
3-23-10- missed due to snow :(
ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SITUPS
FOR TIME
3-24-10- 15.05
I like Annie. I was really hoping for a time at/under 12 minutes, but alas that did not happen. I did get a PR by a whopping 10 seconds. If I can get my DUs going better, I have this one. I know now about how long it took me to do 50 this time, and roughly how long for 40, my 2 worst sets and I could definitely get that time down if I can get consistently better strings.
OVERHEAD SQUATS
5x5
FOR WEIGHT
3-25-10- 105, 115, 115, 120, 120 (4+1)
I went into this one shooting to get a set of 5 at 125. I would have done it too, had I not been so un-steady on my first set of 115. My wrist was the first thing to give out on the last set of 120. Next time that number should go up. These are a great Ab exercise...especially after Annie the previous day.
LYNNE
5 ROUNDS FOR MAX REPS (TOTAL AND EACH ROUND)
BW BENCH PRESS
PULLUPS
3-26-10- Bench press (130#)- 3, 4, 4, 3, 4
Pullups- 6, 6, 4, 6, 8 (1.1.3.3 bands **rnd 1**, 2.2.3.3 bands **rnd 2-5**)
I was pretty disappointed in my performance on this one. Bench press last week felt pretty damn heavy and that was the same tonight. I was actually surprised that I was able to finish the WOD with 130# the way things were going. Last time I did this WOD, I uses 130# and got 5, 5, 5, 4, 4. I really felt like I should've been able to get 5 in all rounds this time. UUUUGGGGHHHH!!!!!!!
Pullups were suckin' major ass. I only got in 6 pullups the first round in the bands I typically use for workouts. I switched to add more assistance in the next 4 rounds and still didn't do better, which should've been the case since the assistance strength was greater. My pullups in general have been sucking lately. Usually if I use the 2.2.3.3 bands I can attain chest to bar pullups, and couldn't even do that for the low number I was able to complete.
This day ended in major frustration.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HANG POWER CLEANS 65#
FRONT SQUAT 65#
RING DIPS
3-27-10- 14.56 ( mods- #4 band on rounds 10, 9, 8, 6, 1. #4+#1 on rounds 7, 5, 4, 3, 2)
I really think my time should've been less on this WOD. The HPCs and FSs were easy. The weight for them, typically my first or second warmup weight.
I did better on the ring dips than I had done in while. I did a total of 34 in just the #4 band, I had to add a #1 for some rounds for a total of 21 done with the extra assistance. Better than the previous couple times I did a ring dip WOD. They felt way better too. These were definitely the slowest of the 3 exercises for me, not only getting in the bands but actaully completing the reps too. I fully expect this one to be easier/better time next time it is done.
Total weight for the million pounds contest- 194,034 pounds
BACK SQUATS 3x5
OH PRESS 5x3
FOR WEIGHT
3-22-10- BS- 185, 200, 210
P- 95, 98, 100, 100(2+1pp), 98
I was pretty happy with the start of the week after completing today's WOD. I got 5 more pounds than I have gotten for 5 consecutive at depth squats in a few months. I've been stopping at 205 on the high end. The 210 felt pretty good too, I probably could've done more and would have if there had been more than 3 sets.
The press I was really happy with. My current 1 rep max for press is 105#. I got one full set of 3 in at 5 pounds less than that. I then got another 2/3 of a set at that same range. All 15 reps were within 10 pounds of that max rep.
Once we finished, I thought I give a single rep at 110# a try. I did get it to about the top of my head, which is higher than last time, but not good enough yet. Soon hopefully I'll get it.
3-23-10- missed due to snow :(
ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SITUPS
FOR TIME
3-24-10- 15.05
I like Annie. I was really hoping for a time at/under 12 minutes, but alas that did not happen. I did get a PR by a whopping 10 seconds. If I can get my DUs going better, I have this one. I know now about how long it took me to do 50 this time, and roughly how long for 40, my 2 worst sets and I could definitely get that time down if I can get consistently better strings.
OVERHEAD SQUATS
5x5
FOR WEIGHT
3-25-10- 105, 115, 115, 120, 120 (4+1)
I went into this one shooting to get a set of 5 at 125. I would have done it too, had I not been so un-steady on my first set of 115. My wrist was the first thing to give out on the last set of 120. Next time that number should go up. These are a great Ab exercise...especially after Annie the previous day.
LYNNE
5 ROUNDS FOR MAX REPS (TOTAL AND EACH ROUND)
BW BENCH PRESS
PULLUPS
3-26-10- Bench press (130#)- 3, 4, 4, 3, 4
Pullups- 6, 6, 4, 6, 8 (1.1.3.3 bands **rnd 1**, 2.2.3.3 bands **rnd 2-5**)
I was pretty disappointed in my performance on this one. Bench press last week felt pretty damn heavy and that was the same tonight. I was actually surprised that I was able to finish the WOD with 130# the way things were going. Last time I did this WOD, I uses 130# and got 5, 5, 5, 4, 4. I really felt like I should've been able to get 5 in all rounds this time. UUUUGGGGHHHH!!!!!!!
Pullups were suckin' major ass. I only got in 6 pullups the first round in the bands I typically use for workouts. I switched to add more assistance in the next 4 rounds and still didn't do better, which should've been the case since the assistance strength was greater. My pullups in general have been sucking lately. Usually if I use the 2.2.3.3 bands I can attain chest to bar pullups, and couldn't even do that for the low number I was able to complete.
This day ended in major frustration.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HANG POWER CLEANS 65#
FRONT SQUAT 65#
RING DIPS
3-27-10- 14.56 ( mods- #4 band on rounds 10, 9, 8, 6, 1. #4+#1 on rounds 7, 5, 4, 3, 2)
I really think my time should've been less on this WOD. The HPCs and FSs were easy. The weight for them, typically my first or second warmup weight.
I did better on the ring dips than I had done in while. I did a total of 34 in just the #4 band, I had to add a #1 for some rounds for a total of 21 done with the extra assistance. Better than the previous couple times I did a ring dip WOD. They felt way better too. These were definitely the slowest of the 3 exercises for me, not only getting in the bands but actaully completing the reps too. I fully expect this one to be easier/better time next time it is done.
Sunday, March 21, 2010
Total weight lifted for the week 18,204 pounds.
Total weight since the beginning of the million# contest...166,635 pounds.
CF STATIONS #2
3 ROUNDS 1 MINUTE EACH,
1 MINUTE REST BETWEEN ROUNDS
WALL BALL 16#
SLAM BALL 16#
SITUPS
BOX JUMPS 16"
PULLUPS
3-15-10- 253 reps (MODS- 1-1-3-3 bands on pullups)
This one doesn't actually have a prescribed, but a suggested weight of 16# for the WB and SB. I thought about doing the 20# for the SB, but decided to stay with the 16...why...don't know. My rep gainers were the SB and situps.
5 ROUNDS
FOR TIME (25 MINUTE CUTOFF)
400m RUN
15 POWER SNATCHES 65#
3-16-10- 24.49 (only 4 of 5 rounds completed)
I like this one. My running has gone to shit compared to my normal slow speed. I actually walked on every round except for the first. I haven't walked as part of my running for the most part since sometime in 2008. I wasn't real happy about that. The snatches were not bad. I was told I could do the run for round 5, but I chose not to as I would have been more irritated that I only had the snatches left to complete the full WOD than 1 full round. Next time. I was still an improvement over last time...as that time I completed all 5 rounds in I think 24 something, only doing 45# for the snatch.
BENCH PRESS 5x5
FOR WEIGHT
3-17-10- 125 all sets (set 4 was 4+1, set 5 was only 3)
We were supposed to pick a weight that we could do for all 5 sets of 5. I was going to use 130#, the weight I used last time I did Lynne, that time I got 3x5 and 2x4. I figured I be able to get that last one in each of the last 2 rounds...It had afterall been a month since Lynne. However...it was a high gravity day. I can usually get 125 for 5 on a regular basis, so the fact that I only got it for 3 rounds without shaking it out, ticked me off a little. I wasn't the only one having that high gravity day...still doesn't make it any easier.
OVERHEAD SQUATS 5x5
FOR WEIGHT
3-09-10- 95, 105 (X4), 105, 110, 115
I started at 95, I knew unless it was another high gravity day that I could all 5 sets here if need be. We have done this WOD before and I got to 110 or 115 and I had made a few changes in form since then. The 95 felt fine. I cleaned it from the floor to start. I went to 105 for the next set, I dropped the weight after 4 and was going to do #5, but I couldn't get the weight back to lock-out, so I couldn't do the weight. I cleaned that set off the floor too. I believe I cleaned this next set of 105 from the floor too. This time I was able to get all 5...was able to keep the shoulder stability the whole time. For the 110 set went to taking my from the rack. I got all 5 here fine, actually felt better than all the previous sets. I went to 115 and again dropped the weight at 4.5-4.75 reps. I was going to clean the weight back up to the rack as 115 is definitely a weight I can power clean. But I only got it to about waist height, then let Coach put it on the rack. I had been told at the 110 round that Coach could help get the bar up to lock-out, I didn't want to use that assistance as if I could do it myself, it's all that much better. I did get the weight to lock-out un-assisted until I dropped it on the last rep. I let Coach re-rack the weight and tried to get to lock-out un assisted again, yet failed. I was expecting just a light bit of assistance...but man, it didn't feel like I helped at all. I got the last rep out pretty easily though.
I previously was stable at the bottom, but unsteady at tht top. I learned how to correct that problem as it seems I was holding my arms/shoulders too far back at the top. I've been working on that and the correction seem to be coming along for the most part. This day however...I was shifting to the right at the bottom of the squat...don't know what that was all about...o/well. Hopefully next time I'll be able to do better.
Saturday was off watching the Mountain Region Sectionals at Camp George West...The athletes there kicked ass!
Total weight since the beginning of the million# contest...166,635 pounds.
CF STATIONS #2
3 ROUNDS 1 MINUTE EACH,
1 MINUTE REST BETWEEN ROUNDS
WALL BALL 16#
SLAM BALL 16#
SITUPS
BOX JUMPS 16"
PULLUPS
3-15-10- 253 reps (MODS- 1-1-3-3 bands on pullups)
This one doesn't actually have a prescribed, but a suggested weight of 16# for the WB and SB. I thought about doing the 20# for the SB, but decided to stay with the 16...why...don't know. My rep gainers were the SB and situps.
5 ROUNDS
FOR TIME (25 MINUTE CUTOFF)
400m RUN
15 POWER SNATCHES 65#
3-16-10- 24.49 (only 4 of 5 rounds completed)
I like this one. My running has gone to shit compared to my normal slow speed. I actually walked on every round except for the first. I haven't walked as part of my running for the most part since sometime in 2008. I wasn't real happy about that. The snatches were not bad. I was told I could do the run for round 5, but I chose not to as I would have been more irritated that I only had the snatches left to complete the full WOD than 1 full round. Next time. I was still an improvement over last time...as that time I completed all 5 rounds in I think 24 something, only doing 45# for the snatch.
BENCH PRESS 5x5
FOR WEIGHT
3-17-10- 125 all sets (set 4 was 4+1, set 5 was only 3)
We were supposed to pick a weight that we could do for all 5 sets of 5. I was going to use 130#, the weight I used last time I did Lynne, that time I got 3x5 and 2x4. I figured I be able to get that last one in each of the last 2 rounds...It had afterall been a month since Lynne. However...it was a high gravity day. I can usually get 125 for 5 on a regular basis, so the fact that I only got it for 3 rounds without shaking it out, ticked me off a little. I wasn't the only one having that high gravity day...still doesn't make it any easier.
OVERHEAD SQUATS 5x5
FOR WEIGHT
3-09-10- 95, 105 (X4), 105, 110, 115
I started at 95, I knew unless it was another high gravity day that I could all 5 sets here if need be. We have done this WOD before and I got to 110 or 115 and I had made a few changes in form since then. The 95 felt fine. I cleaned it from the floor to start. I went to 105 for the next set, I dropped the weight after 4 and was going to do #5, but I couldn't get the weight back to lock-out, so I couldn't do the weight. I cleaned that set off the floor too. I believe I cleaned this next set of 105 from the floor too. This time I was able to get all 5...was able to keep the shoulder stability the whole time. For the 110 set went to taking my from the rack. I got all 5 here fine, actually felt better than all the previous sets. I went to 115 and again dropped the weight at 4.5-4.75 reps. I was going to clean the weight back up to the rack as 115 is definitely a weight I can power clean. But I only got it to about waist height, then let Coach put it on the rack. I had been told at the 110 round that Coach could help get the bar up to lock-out, I didn't want to use that assistance as if I could do it myself, it's all that much better. I did get the weight to lock-out un-assisted until I dropped it on the last rep. I let Coach re-rack the weight and tried to get to lock-out un assisted again, yet failed. I was expecting just a light bit of assistance...but man, it didn't feel like I helped at all. I got the last rep out pretty easily though.
I previously was stable at the bottom, but unsteady at tht top. I learned how to correct that problem as it seems I was holding my arms/shoulders too far back at the top. I've been working on that and the correction seem to be coming along for the most part. This day however...I was shifting to the right at the bottom of the squat...don't know what that was all about...o/well. Hopefully next time I'll be able to do better.
Saturday was off watching the Mountain Region Sectionals at Camp George West...The athletes there kicked ass!
Sunday, March 14, 2010
Total weight for the week- 37,052 pounds.
Total weight for Million Pounds Lifted Contest- 148,431 pounds.
POWER CLEANS-
5x5- FOR WEIGHT
3-8-10- 105, 115, 115, 115 (Group only made it through 4 rounds due to time)
Didn't do as well as I wanted to...but OK.
4 HSPU
8 KB SWINGS (24kg)
12 SITUP PRESS (12kg/HAND)
AS MANY ROUNDS AS POSSIBLE
WORK 8 MINUTES
REST 2 MINUTES
WORK 8 MINUTES
3-9-10- 4 rounds + HSPU + KB swings + 8 situp press (that's 4 frickin' short of 5 rounds)
I missed some time at the beginning of the 2nd round...I had to run to the bathroom (couldn't wait) thought I'd be back out before 2nd round started...
Man the situp presses really made my left shoulder hurt too. Beyond the left shoulder thing, I did think they were a little work, but not bad.
I got all my HSPU with hooked feet (only 2 negatives, which I re-did as full). Not bad considering this was day 3 of not feeling very well.
"30 REPS"
R1- SDLHP (55#)
BOX JUMPS (16")
R2- SDLHP (55#)
HINDU PUSHUPS
ONE CYCLE IS COMPLETION OF ROUNDS 1 AND 2.
3 CYCLES MINIMUM, NO REST PERIODS.
GOAL IS TO COMPLETE 30 REPS IN EACH ROUND.
WITH A CONTINOUS RUNNING CLOCK, DO SDLHPs FOR 1 MINUTE, DO NOT EXCEED 30 REPS. IF ALL 30 REPS ARE COMPLETED, NEXT MINUTE IS A REST PERIOD. IF LESS THAN 30 REPS HAS BEEN MADE, IN THE SECOND MINUTE DO AS MANY REPS AS NEEDED OF THE SELECTED EXERCISE TO COMPLETE 30 REPS FOR THE ROUND. (REPEAT FOR EACH ROUND).
IF ONE OR MORE PERSONS ARE STILL COMPLETING THE 30 REPS/ROUND AT THE END OF CYCLE 3, THEY WILL CONTINUE WORKING UNTIL THEY CANNOT COMPLETE 30 REPS IN THE 2 MINUTE ROUND. ALL OTHERS WILL DO 30 AIR SQUATS EVERY 2 MINUTES.
FOR TOTAL REPS
3-10-10- 170 REPS (only 10 short of starting a 4th cycle.) If my breathing hadn't become an issue in the 3rd cycle, I'd have been able to keep going. I still wasn't feeling great...the SDLHPs were making my shoulder feel like it was on fire, and I almost hurled multiple times.
I actually did not mind this WOD.
21, 15, 9
OVERHEAD SQUATS (95#)
DEADLIFTS (155#)
FOR TIME
3-12-10- 15.57
I actually liked this one. This one did nearly kill me though. Sometime during the previous night my biceps mucles in both arms, although worse in my right, cramped up. The muscles were in hard little balls down near my elbows. I could hardly straighten my arms all they way. Prior to getting to the gym, where I was hoping I'd be able to work the cramps out, I literally had to pull each arm with the other to get them all the way straight. This is not good when both components of the WOD require arms locked out straight.
I asked Coach what he would do and worked on that and trying to get into OH squats while everyone else was doing the days prescribed warmup. It hurt decently doing the DL warmups I did, but killed on the OH squats. It makes it very hard to get good shoulder and arm lockout when your biceps would prefer to have your arms curled up into your body.
I was going to do this as prescribed unless it became a danger of dropping the bar on my head to do so.
The DLs were no problem, the 21 set was unbroken and the others would've been to if my arms could've taken it.
The OH squats, I got to 5 or 7 reps most of the time except when less than that, was required to finish the set. If my arms had not been an issue, I could've done more reps per set fairly easily.
Hopefully I'll be feeling pretty good next time this one comes up so I can get a better time.
FRONT SQUATS-
7x3- FOR WEIGHT
3-13-10- 145, 155, 165, 170, 175, 180, 185
I know my single rep max is currently 200 pounds. I was pretty sure that at some point in the past I was able to do 5 I think around 170-175. I knew the 145, 155, 165 should be no problem. I was not 100% I'd make the 3 unbroken at 185, but I did...awesome. Hopefully that means my 1 RM will be higher next time I try it. We'll see.
My arms were still incredibly sore and it was even harder and more painful to get them straightened out after they tightened down after yesterday's WOD, but luckily, front squats require them to be curled up and not really hold any weight. Otherwise....Saturday morining's WOD would've really sucked.
Total weight for Million Pounds Lifted Contest- 148,431 pounds.
POWER CLEANS-
5x5- FOR WEIGHT
3-8-10- 105, 115, 115, 115 (Group only made it through 4 rounds due to time)
Didn't do as well as I wanted to...but OK.
4 HSPU
8 KB SWINGS (24kg)
12 SITUP PRESS (12kg/HAND)
AS MANY ROUNDS AS POSSIBLE
WORK 8 MINUTES
REST 2 MINUTES
WORK 8 MINUTES
3-9-10- 4 rounds + HSPU + KB swings + 8 situp press (that's 4 frickin' short of 5 rounds)
I missed some time at the beginning of the 2nd round...I had to run to the bathroom (couldn't wait) thought I'd be back out before 2nd round started...
Man the situp presses really made my left shoulder hurt too. Beyond the left shoulder thing, I did think they were a little work, but not bad.
I got all my HSPU with hooked feet (only 2 negatives, which I re-did as full). Not bad considering this was day 3 of not feeling very well.
"30 REPS"
R1- SDLHP (55#)
BOX JUMPS (16")
R2- SDLHP (55#)
HINDU PUSHUPS
ONE CYCLE IS COMPLETION OF ROUNDS 1 AND 2.
3 CYCLES MINIMUM, NO REST PERIODS.
GOAL IS TO COMPLETE 30 REPS IN EACH ROUND.
WITH A CONTINOUS RUNNING CLOCK, DO SDLHPs FOR 1 MINUTE, DO NOT EXCEED 30 REPS. IF ALL 30 REPS ARE COMPLETED, NEXT MINUTE IS A REST PERIOD. IF LESS THAN 30 REPS HAS BEEN MADE, IN THE SECOND MINUTE DO AS MANY REPS AS NEEDED OF THE SELECTED EXERCISE TO COMPLETE 30 REPS FOR THE ROUND. (REPEAT FOR EACH ROUND).
IF ONE OR MORE PERSONS ARE STILL COMPLETING THE 30 REPS/ROUND AT THE END OF CYCLE 3, THEY WILL CONTINUE WORKING UNTIL THEY CANNOT COMPLETE 30 REPS IN THE 2 MINUTE ROUND. ALL OTHERS WILL DO 30 AIR SQUATS EVERY 2 MINUTES.
FOR TOTAL REPS
3-10-10- 170 REPS (only 10 short of starting a 4th cycle.) If my breathing hadn't become an issue in the 3rd cycle, I'd have been able to keep going. I still wasn't feeling great...the SDLHPs were making my shoulder feel like it was on fire, and I almost hurled multiple times.
I actually did not mind this WOD.
21, 15, 9
OVERHEAD SQUATS (95#)
DEADLIFTS (155#)
FOR TIME
3-12-10- 15.57
I actually liked this one. This one did nearly kill me though. Sometime during the previous night my biceps mucles in both arms, although worse in my right, cramped up. The muscles were in hard little balls down near my elbows. I could hardly straighten my arms all they way. Prior to getting to the gym, where I was hoping I'd be able to work the cramps out, I literally had to pull each arm with the other to get them all the way straight. This is not good when both components of the WOD require arms locked out straight.
I asked Coach what he would do and worked on that and trying to get into OH squats while everyone else was doing the days prescribed warmup. It hurt decently doing the DL warmups I did, but killed on the OH squats. It makes it very hard to get good shoulder and arm lockout when your biceps would prefer to have your arms curled up into your body.
I was going to do this as prescribed unless it became a danger of dropping the bar on my head to do so.
The DLs were no problem, the 21 set was unbroken and the others would've been to if my arms could've taken it.
The OH squats, I got to 5 or 7 reps most of the time except when less than that, was required to finish the set. If my arms had not been an issue, I could've done more reps per set fairly easily.
Hopefully I'll be feeling pretty good next time this one comes up so I can get a better time.
FRONT SQUATS-
7x3- FOR WEIGHT
3-13-10- 145, 155, 165, 170, 175, 180, 185
I know my single rep max is currently 200 pounds. I was pretty sure that at some point in the past I was able to do 5 I think around 170-175. I knew the 145, 155, 165 should be no problem. I was not 100% I'd make the 3 unbroken at 185, but I did...awesome. Hopefully that means my 1 RM will be higher next time I try it. We'll see.
My arms were still incredibly sore and it was even harder and more painful to get them straightened out after they tightened down after yesterday's WOD, but luckily, front squats require them to be curled up and not really hold any weight. Otherwise....Saturday morining's WOD would've really sucked.
Sunday, March 7, 2010
Weekly weight lifted total- 21,322.5 pounds (4 days).
Since beginning of contest- 111,679 pounds.
BENCH PRESS
1-10-1-20-1-30
FOR WEIGHT
3-2-10- 1 @ 137.5, 1 @ 145, 1- fail @ 150
10 @ 110, 20 @ 90, 30 @ 80 (25+4+1)
OK, so the singles went pretty good. 145 was a 2 pound PR, I was happy there...happier if I had got the 150, but I had done quite a few bench presses by then. My 10 set probably could've been a little higher, never really exactly sure where to go with these reps set schemes though. 20's I got this, may have been able to do 95 (maybe), 30's I added 10 additional pounds to what I did for 30 last time... should've stuck with the 5 pound add I did on the other multiple sets, but decided to do 10, I would've definitely been able to get through without a broken set. My triceps just did not want me to get all 30 in a row...maybe 80 for 30 next time.
HEAVY HELEN
3 ROUNDS
200m RUN
15 KB SWINGS (24kg)
9 WEIGHTED PULLUPS (25#, or least assisted deadhang)
3-3-10- 11.05 (2-2-3-3 bands)
I don't remember for sure, but I don't think I've actually done "heavy" Helen before. I can live with 11.05. I did however use higher band assistance than normal for my deadhang pullups because my shoulder was pretty sore. I don't know what's up with it....but I need it to get better...now. Hopefully by next time this one comes up I'll be able to go to a slightly less assistance than normal...
PRESS 3x5
TRHUSTERS 3x5
FOR WEIGHT
3-4-10- Press- 95, 95 (x4), 90
Thrusters- 95, 105, 110
If my shoulder hadn't been an issue, my plan had been to get 95 for all 3 sets of 5 on the press or two a 95 and one at 97.5. I think I could've done more on the thrusters too. The squatting of the weight definitely the easy part. The press part was OK, but Coach said my left side was not getting up as high or as fast. The hand position transistion I will need to work on more as it really is better if you are not holding the weight in your hands, especially if you want to do good weight.
BACK SQUATS
5x5
FOR WEIGHT
3-5-10- 175, 185, 195, 205, 215
I was going to start at 185, but I was sharing a bar with Gary and he wanted to start at 175, so for ease of changing weights...I went with it. We went up 10 pounds each round. These felt better than the last 2-3 times we've done them. If I had started at 185, I think I would have tried 220 for the last set, but am OK with these numbers.
This next week...better sleep should be starting....
Since beginning of contest- 111,679 pounds.
BENCH PRESS
1-10-1-20-1-30
FOR WEIGHT
3-2-10- 1 @ 137.5, 1 @ 145, 1- fail @ 150
10 @ 110, 20 @ 90, 30 @ 80 (25+4+1)
OK, so the singles went pretty good. 145 was a 2 pound PR, I was happy there...happier if I had got the 150, but I had done quite a few bench presses by then. My 10 set probably could've been a little higher, never really exactly sure where to go with these reps set schemes though. 20's I got this, may have been able to do 95 (maybe), 30's I added 10 additional pounds to what I did for 30 last time... should've stuck with the 5 pound add I did on the other multiple sets, but decided to do 10, I would've definitely been able to get through without a broken set. My triceps just did not want me to get all 30 in a row...maybe 80 for 30 next time.
HEAVY HELEN
3 ROUNDS
200m RUN
15 KB SWINGS (24kg)
9 WEIGHTED PULLUPS (25#, or least assisted deadhang)
3-3-10- 11.05 (2-2-3-3 bands)
I don't remember for sure, but I don't think I've actually done "heavy" Helen before. I can live with 11.05. I did however use higher band assistance than normal for my deadhang pullups because my shoulder was pretty sore. I don't know what's up with it....but I need it to get better...now. Hopefully by next time this one comes up I'll be able to go to a slightly less assistance than normal...
PRESS 3x5
TRHUSTERS 3x5
FOR WEIGHT
3-4-10- Press- 95, 95 (x4), 90
Thrusters- 95, 105, 110
If my shoulder hadn't been an issue, my plan had been to get 95 for all 3 sets of 5 on the press or two a 95 and one at 97.5. I think I could've done more on the thrusters too. The squatting of the weight definitely the easy part. The press part was OK, but Coach said my left side was not getting up as high or as fast. The hand position transistion I will need to work on more as it really is better if you are not holding the weight in your hands, especially if you want to do good weight.
BACK SQUATS
5x5
FOR WEIGHT
3-5-10- 175, 185, 195, 205, 215
I was going to start at 185, but I was sharing a bar with Gary and he wanted to start at 175, so for ease of changing weights...I went with it. We went up 10 pounds each round. These felt better than the last 2-3 times we've done them. If I had started at 185, I think I would have tried 220 for the last set, but am OK with these numbers.
This next week...better sleep should be starting....
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