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.

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. 

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

...Without a dope beat to step to

Another long over due post. I've been living, working, filming, training in that order. Life is fucking awesome right now. wouldn't change it for anything. 2014 is looking really sweet for our entire crew. The open is coming up and this season is going to be great.


Training.

Strict press 1RM
226# PR Failed the first time. came back to hit it.

HSPU 100 for time - 6:20 neck and thoracic waqs wrecked after this.

didn't do the burped row sod


Snatch grip deadlift tempo @4020 3 sets of 5
I worked up to 255. this was tough, last set i used straps.

TnG Power Cleans 3-5EMOM 8min
I went 5,5,3,5,3,5,3,5. Wasn't that I failed i just wanted them to be good and wanted to hold back ever so slightly with my grip. thumb was bothering me and didn't want to rip.

5 rounds for time
15 Power snatch@95
45 DU's
I only did 3 rounds shoulder and back was still jacked from hspu's around 7min all DU's UB.


Airdyne 30sec @85% 30 sec @50% x30
Done. First time doing intervals since the new training design. was tough but felt great afterwards.



I'm a little sore but I've just not been training so my capacity is super low.


Sleep has been not optimal. Lots of traveling and long nights recording, hanging out, etc. still getting in 8hr on average though.

I'm off all supplements except for caffeine and creatine. I'm drinking a butt load of coffee, probably need to cut back but hey, i like it.

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)

12/29

12/29

1Squat clean, 3 Hangsquat clean, 5 Front squats x6 rest 3min
Worked up to 205

Goodmornings 12x5 rest 2min
These were tough at the tempo especially the hold at the bottom(I'm hoping I did that right)
I only worked up to 95lb.

Barbell forward lunges from platform (45lb plate)
20x5 rest 2min @95
These were way harder than normal lunges. Sucked.

GH Raises 6x4 rest 3min
Pretty easy even after all the other stuff.

Food:
12/28
9:30am
1 Egg and deer sausage 2oz.

2pm
Spinach pie(spinach and cheese with breading 4 oz.
Small greek salad
seafood bisque 2 cups

8:30pm
Fajita steak with sausage 8oz.
1cup onions/peppers

12/29
9:30am
3 pieces of really thick bacon (about 4 oz. total)

1pm
(Moes)
1cup beans
4oz steak
onions peppers tomatoes 1cup

8:30pm
Flank steak 6oz.
2oz provolone cheese
1 Artichoke with some mayonnaise sauce
Salad 4 cups with 1/2 cup ranch dressing
Some kind of awesome chocolate covered bacon thing about 2oz.

Pain:
I'm sore in the lower back and the front of the shoulders. Not too bad.

Sleep:
Going well, though my little chest spasm messed with me a little last night