Left to my own devices...

So....I lifted weights today. I couldn't take it anymore. I was slow, I was smart, and I didn't go overboard....at least I don't think so.



Snatch
Worked up to 80kg for triples then did 90 for a couple singles

Clean and jerk
Worked up to 133 for a single

Then I left and went to my other gym....saw a bar and had to snatch again.

Snatch
Worked back up to 105kg for a single

Back Squat
Worked up to 345lb for a triple. These felt great. My chest didn't dip at all. The 1 1/4 safety bar squats have helped a lot. Need to keep those on the roster as much as I hate them


Pain in the elbow was pretty much null. I could tell it was there and there was one snatch, I felt it a bit. but not scary, or straight painful. I actually got more pain while being silly dancing during my 4:30 class than with 300 Overhead.

Slept like absolute dick last night. Too much caffeine in the afternoon and too much on my mind sucked, plus Elises alarm went off at 6am which is super early for me. I got up  and sat on the couch and proceeded to watch star wars before passing out and not waking up til almost 11am. at least mad me feel better. Should sleep well tonight.

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.

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: