1/26 "Alchemy applications for your everyday life"

I am so happy and grateful now that I have found that my goals are achievable and all of the things I have hoped for yet thought were unattainable, are in reach. 

"When you want something, all of the universe conspires in helping you to achieve it"

I am more excited about helping those around me achieve what they want more than I ever was about getting the things rest of the world told me I needed. Realizing this and that I have the power to help them achieve their goals while at the same time achieving mine is one of the greatest things I can imagine. My hope is that through my efforts, I am able to meet and get to know more people that feel the same way and I know this will happen because it has already started!

"Your thoughts and your feelings create your life"

If you are reading this and thinking "what is he talking about?" Go back and start this blog from the beginning or simply ask me. Bottom line, I'm talking about getting all the things in life you really want. The only way to do this is to find your goals (Make sure they are YOUR goals and not ones people around you said you needed to have), Declare to yourself and everyone around you that you are going to achieve those goals, and then follow through everyday of your life with those positive thoughts and feeling in your head.  This sounds so simple but the last part is almost never done to completion. To me this is because it is never really finished. It is a life change that you have to embrace constantly and indefinitely.

Enough hippie crap Heres yesterday's training 

I went in with a laid back attitude as my hamstring were still rocked from training the other day.

A. Squat clean; build to a max

Hit a 342# Clean PR This was awesome as I haven't maxed out in front squats, back squats, or cleans in at least a month. maybe two... This was pretty much my old Front squat max BTW.

B. 20 squat cleans for time @80% of A

With my hamstrings still rocked, I did 20 reps but they were single and not for time. Was probably about 10-15min.
+
15 min amrap:
20 walking lunges 155#
5 muscle ups

I also did this as three rounds not for time. I didn't push at all because the lunges were obviously not helping my Hammies.

Today I feel great. I feel like coming in and doing the work but scaling down the intensity was a good idea as I feel much better today. The moving around in the area helped my recovery. Doing yoga today and a met con tomorrow.

Sleep report:Slept well last night. the night before was a bit late but over all things are good in the regard.

Pain report: My back is a bit sore from heavy cleans and my hamstrings still feel tender but no complaints, all normal "good sore" stuff

Here is my Clean PR:

12/30,1/2,1/4

Falling behind posting. New year, and all that crap. Excuses…

12/30

Split jerk 1 rep every 30sec for 30 reps @65%

I did this at 235lb. Not bad

CTB strict AMRAP rest 2:30 x5

I did these strict instead of kipping as my shoulder was a little loose after all the jerks.

end up around 10 each time

Burpees 20 AFAP x3 rest 3min

I was also suppose to do box jumps and toes to bar but didn because of time and shoulder bugging me

1/2

Squat snatch 1RM

277lb. All time PR really happy as last time I hit a PR was 275 and I was only weightlifting and I was hurting everywhere and beat up constantly. I felt fresh like a daisy before and afterwards. Good feeling knowing you can be health and strong at the same time.

OHS 3x3 rest 3min

I only did 205 on this. Saving the shoulders again.

Back Squat 5x5 rest 3min

I only did 315 on this. I haven't been doing heavy squats a lot and this was fairly difficult but I was focusing on zero knee valgus, maintaining heel drive and not hiking my ass up to get the hamstring into it. These things have always been where I revert to when the weight gets heavy and I want to change that.

I messed around with some hang squat cleans a little but decided the ladder AMRAP that was programmed was most likely not going to happen without quite a bit of poor form and bad kind of pain.

1/3 

I did the yoga class. Man this shit is awesome. I especially recommend it to any athlete that trains at high volume. If I could get every one of my big dawns doing this, we would see enough PR's in lifts from improved mobility, to make your head spin.

1/4

Pushpress clusters 5.5.5x5 rest 45sec; rest 3min

did this at 135lb. Probably a little light but felt good

2 Weighted strict pullups @20lb. rest 20sec

10 UB CTB pullups rest 40sec

7 MU's for time rest 5min

x5

I only did 4 rounds of this because my shoulder started giving me those early warning signs.

I skipped the ring dips as thats what bothered my shoulder

Tabata sit-ups

highest was 13, lowest was 10

Ask Coach: I know you said you really wanted me being hyper aware of my body and not letting my ego dictate my volume/numbers etc. Am I doing this right? I sometimes feel bad for not doing the things that are in the design. It's like a little angel and devil on each side of my shoulder. I know what I would tell my General health clients, but wanted to verify with you.

Pain report: It turns out that years of beating the shit out of myself has left me with a pretty good knowledge of what not pushing the limit feels like. Funny. I've been holding back when I get the signs of something going south so there's really no pain. Of course there is some soreness but the good kind and not much of it.

Sleep: last couple nights I have been doing poorly on hitting the sack early but that will change as the holiday schedule ends and things go back to normal.

Food:

1/3

10am 3 egg omelet with bacon, cheese and mushrooms

2pm 2 cups of lintel bean soup, 6oz. of chick with feta, and spinach and about 6 cups of salad with olives, tomatoes, onions, and feta.

8:30pm 10 hotwings and about 6 cups of a caesar salad

9:30pm 2pieces of key lime pie

1/4

9:30am 2 eggs with sharp white cheddar

2:30pm Bout to go cook a bacon wrapped pork tenderloin(8oz) with collard greens and black eyed peas (about 2 cups of each)