Sunday, March 30, 2014

Got work done this week for the job and myself. Good week. The safety bar feels like it's more than 45lb, maybe 65, but I'm going to assume 45lb for all my weights anyways.

#1
A. Safety bar 1 1/4 squats; 10, 8, 6, 10, 8, 6; rest 2 min
Hardest thing....in the world literally my weight went 135,185,205,135,185,205 and I almost didn't make them.


B. Safety bar barbell russian step ups; 18-20 steps x4/leg; rest 90
seconds bw legs (20" box, same foot steps the whole time, then switch
for next set)
Felt like a literal girl. I tried 25's on each side and it wasn't happening after the 1 1/4 squats. I had to put 10's on the side so I guess 65LB.

C. Barbell hip thrusts; 12-15x3; rest 2 min
Worked up to 195lb weird exercise

D. Reverse hypers; 12-15x4; rest 2 min
Don't have a reverse hyper so I just hung on the a GHD backwards and held a 10lb DB between my legs. tough to hold.

#2
Slow heavy sled drag continuous for 30 min (bracket heart rate between
120-150...if it goes higher rest until it falls below)
I try my damnedest to not stop, but I had to for about 5-10secs a couple times, also, I had to turn around since I didn't have a loop to make. I used 65lb
+
Airdyne 20 min z1 legs only
This was great after the sled, seriously it really helped me recover and didn't feel sore the next day.

#3
A. Safety bar good mornings; 5x5; rest 2:30 (heavy)
UH, heavy on this was 135....ya my upper back felt like it was going to break, and I had a serious headache for several days after.


B. Safety bar good mornings @33x1; 6-8x5; rest 2 min
95lb. again, I may opt may not have passedout during this from the lack of blood to my head.


C. GH raises; 8-10x5; rest as needed bw sets
10 every time, these were pretty easy. Really like them when I do them consistently

#4
Legs only airdyne sprint 90 seocnds @100%
slow spin recovery 8 min
x4
The first two sucked, the last two weren't too bad, but I really don't think I went at 100% starting out at all, more like 85% and then ended at 100% to try and keep up the pace CAL/HR was between 1900-1300



Hammies are sore today and mid/upper back is still achy, though I also fell on it screwing around on the parralettes at the 14.5 party after a couple drinks. Sure that is a big part of it.

Elbow is better in day to day movements but it still hurts to try and internally rotate with bent or adduct at all. (I also did some strict very slow MU's at the 14.5 party during a show boating session....not smart, but I don't think it hurt it anymore. The liquor protected me....


Sleep has been shit, I stopped caffeine for a couple days, but I have been drinking alcohol fairly frequently recently. Started back caffeine but am pulling it way back and am going to stop the alcohol all together for a good while starting today.

Mentally, I'm good for my training, there are some other things that are going on that are not positive but when I sit down and think about it, they can't really effect too bad even at the worst case scenario so feeling good. Glad to get all this negative stuff the last couple weeks done and move forward again.


Monday, March 24, 2014

3/19,3/20,3/22

So we went out of town for a wedding and ended up staying for a funeral. With my grandfather passing earlier this month, these last couple weeks have been pretty hectic. We all have our time and I'm fine but it has left a little to be desired in the training department. In addition, tearing something in my elbow hasn't helped. It's is getting better, but it's also pretty obvious it was a serious injury and it will be a while until I'm back to where I feel safe doing any external/internal rotation under load.


3/19
A. Weighted back extensions @2222; 10-12x5; rest 2 min
B. Sandbag walking lunges; 20 continuous alt'ing steps x5; rest 2 min
+
Reverse sled drags
1 min continous heavy load
rest 3 min
x6

A. Worked up to 35lb on this under tha tempo. They were better than last time

B. Sandbag walks, I had to drop the last three sets to 1min rest as I had a potential client that showed up early waiting on me.

Sled drags were after all my classes at TL, around 7:30pm. I used 100lb. which ended up being easy, I think the asphalt at TL is smoother so that made a big difference, because 100lb and my other gym was rough on the rougher asphalt.


Sleep had been mediocre at best. being out of town is always tough.

I've been drinking alcohol a lot...I really want to cut that out, i can feel it effecting my energy and alertness, also, I've been drinking a lot of caffeine...too much. 

3/20
Airdyne sprint (legs only)
1 min @100%
slow spin recover 6 min
x5

These were really tough with just legs. I actually used my hands some on the last sprint. I probably held back more than I should have.

3/22
I had a chance to go train with a friend I've been helping a little over the last year as he gets into strength training.  We just hung out for a couple hours and screwed around outside with some weights. I had a blast, I really miss just screwing around with a training partner. 

Yoke carry 10m 1back squat 10m 1back squat rest 2min x3 @135 then x3 @225, then we did the same thing with front carry and front squat
+
Partner WOD with one working one resting
5 alt rounds each
5Deadlifts@225
7 T2B o a swing set(4x6 wood plank)
9 HSPU
This was really fun. everything unbroken and fast, he had to do handstand holds because he had never been upside down but he did awesome. the grip on the toes to bar was tough but cool to have it a little different from normal
+
200m farmercarry sprints 35lb each hand rest till recovered x3


I won't be bale to train again until tuesday and then I will start what Max wrote for me. Looking forward to training with the new safety squat bar.

Wednesday, March 19, 2014

3/18

Air dyne
30sec leg only 90%
30sec 50%
X10
Man the legs only were tough. I kept the cal/hr at around 1400 with spikes below and above. 

20situps for time rest 2min x3
Each one was about 30sec

Hollow rocks AMSAP rest 2min x3
These were tougher than I thought. I didn't really time instead I went for reps. (Rock back and forth was one rep)
First round was 30 the other 2 were 25. 

I had a couple drinks with dinner tonight. Need to stop doing that but I had wings at a bar...

Sleep was ok. Arm still bothers me in certain positions. I could grip into thing yesterday with out any real pain. Still bothers me but I'm able to. Did a couple push-ups and toes to bar in class for demonstration. 

Monday, March 17, 2014

3/16

"My coach is funny"


Ok so I'll admit I stopped posting on my blog, I've been putting it low on my priority since I've changed my goals and putting other things ahead of my actual training. Still no excuse for not posting and being lazy.



5x15 Glute Ham Raises
These were pretty good, no issue. Quads were still a little sore format he 50 back squats the other day so they sucked being not he pad but other than that, no issues.


100m Slow sled pull Heavy
I didn't know what "heavy" would be on this.
The first two I did 155# and then dropped to 100# as the 155 would have been ugly.


My elbow is still jacked but is already feeling better. I pressed 110 over head today and did a couple strict pull-ups just to see where the grip is. I also did a lot of band work with a little resistance at all angles.

Sleep last night was ok, but Saturday night was bad. we went out for a party and I didn't get to bed til passed 3am