Poach this! (heavy DB routine from Bephf)

http://therewillbesweat.com/post/291203528/who-do-you-appreciate

With the heaviest DB you can, for time:

• 2 Turkish Get Ups (each side)
• 4 DB Snatches (each side)
• 6 DB Rows (each side)
• 8 DB Swings

Repeat 3x

Keep in mind that TGUs shouldn't be rushed too much so if you need to take some time there, do it.

Friday: Mr. Roper

Part 1
Was gonna do "up and run" but didn't get early enough start and my foot's not quite ready for good running anyway. Was gonna work on double unders but after some tryin' I just don't have 'em. It will require non-workout practice time. My rope work is all around pathetic - Can't do fast running-in-place, boxer style jump rope either. I even f up more than a couple times in high rep reg turns!

• 10 pull ups
• 100 rope turns
• 5 pull ups
• 100 rope turns
• 10 chin ups
• 100 rope turns
• 5 chin ups
  
• 100 rope turns

Did this in about 10 min. Them chin ups were way harder than expected since out of practice and i never do 'em!
-------------------

Thursday: Tabatalicious + Something..

Part 1

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

My score: *about* 130 / *about* 91

(Maybe a few more pushups than that actually. The hardest part was keeping count. Tabata pushups straight away are SO much harder. Breaking em up really makes the diff.)
-------

Part 2 ... SHIT!!! Ain't gonna be no Part 2. Fucking work!


Tomorrow, maybe do one of these in the mix with lift.

A Hell's Bells WOD
3 rounds for time of:
12 Push-ups
24 Ketllebell Snatches (use DBs - 24/side or 24 total??)
36 Squats

OR

A CF Football WOD
Complete 3 rounds for time:
12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

Wednesday: Ab-ish in the AM

Part 1 -- Day 4 xmas workout, "Ab-ish":

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m -- My time: 4:07

(right knee was clicking whole time on squats. hope that's not something bad...)
-----------------

Afternoon/evening rest

Tuesday: Simple Jack + Rack Pulls and Core

Part 1: Know Jack (Day 5 of Crossfit Virtuosity's 12 days of xmas workouts)

• 250 jumping jacks for time

Good: 12m, Better: 9m, Best:6m Good: 6m, Better: 4m, Best: 2m

These G/B/B times must be a mistake. I did this in 3 minutes. (it was a bad guess by the poster - I straightened him out)

(Keep in mind, this DID start to hurt my foot after about 150 or so take it slow on other jumpy/runny workouts and allow for better performance once healed on some of them. I was barefoot tho, so maybe will be better with sneaks. We'll see)

----

Part 2: Max Effort Rack Pulls & Core...

Warmed up with 5 pull ups, in-place barbell lunges (95lb x 4/side), 5 pull ups... and a little stretching.

Rack Pulls
Was a mess. Was gonna do 3-3-3-1-1-1 but was so slippery holding onto bar and was so just barely nailing starting weight of 335 with bar starting 2-3 in below knees that I had to move bar up a position (about 2 in above knees) and use towels around the bar to grip. Moved up in weight, hitting about 2/weight up to 375. Was not pleased with form or solidity of peak hold. Not good in all.

Core Circuit
3 rounds of:

• Full contact twists x 10 x 35 on bar
• Back extensions x 10
• Knees-to-elbows x 10
• V-ups x 10

Finished with 5 good dragon flags.

The knees to elbows got TOUGH -- didnt actually touch elbows on a bunch in the last round. Ouch.

Weigh in: 184

from now til xmas!

over next 8 days (until 12/22), do 7 of the 12 days of xmas workouts PLUS lifting on most days (saturday, do "at home 300").

xmas workouts are scheduled around foot injury. Burpees could be worst exercise, followed by tuck jumps, running... things on balls of feet. So delay those and ease into em. Start with jumping jacks as test and pile on the pushup/situp/squat heavy workouts.

See google calendar for exact deets.

Maybe add one of these to weight training routines -- both look nasty, in a good way (want to try em both eventually):

Hell’s Bells
Dumbbell Overhead Squats
10, 10, 10, 10, 10, each arm

30, 20, 10 reps for time of:
1-arm Overhead Walking Lunges, 45lbs
Pull-ups
V-ups

Heavy Metal
Overhead Squats
15, 15, 15

30, 20, 10 reps for time of:
Barbell Overhead Walking Lunges, 95lbs
Pull-ups
V-ups

OR THESE:

Gym-Nasty
Ring Push-ups
5 x Max Reps

Tabata Mat Nasties (a/k/a Jumping Lunges)
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Hell’s Bells
1-arm Dumbbell Bench Press
3 x Max Reps with each arm, 50lbs

Tabata Dumbell Thrusters, 45lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Heavy Metal
Bench Press
5, 5, 5, 5, 5

Tabata Front Squats, 115lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Heavy Metal
Rack Pulls
3, 3, 3, 3, 3

For 10 minutes:
Complete as many Double-Unders as you can. Every time you miss or stop, you must complete 1 round of “Cindy”: 5 kipping Pull-ups, 10 Push-ups, 15 Squats.
Record the number of Double-Unders completed and the numbers of rounds of Cindy completed.

CROSSFIT VIRTUOSITY IS THE SHIT. Good workouts for the menu!
(Try to get all these workouts in over the next few weeks/month)

Monday Shitday/Day of Disappointment? Awms, claptrap

Still on the DL foot-wise so stayed of feet and did upper body isolated lifts - super sets and shit, chest and arms with a little bit of back... won't chart it out exact, but here are the low points:

• I FAILED on bodyweight dips. Basially started with em and couldn't bust 10 on my FIRST set. I used to be able to do around 20 of these (I would say at least 20 as of a month or two ago). Fuuuugggh
• My bench press is as weak as ever.
  
• Preacher curls are even lower -- was only jamming like 4-5 reps at a time tops (less after first set) at 85. That sucks balls. I mean, it's more than enough for a good bicep workout even for someone huge, but it's lower than what I was cranking.

Dips + bench press super sets:

• Dips - 10,7,5
• Bench - 115x7, 135x4, 135x3

(Pathetic)

DB flyes and DB bench press super sets with 25/30 and 50/55

Preacher curl and DB tricep extensions/press downs with 75/85 and 25/120-150

Continued a bunch of DB curls and cross curls with tricep exercises in between

a few sets of T-bars at 90 and 100lb (7-10 reps ea)

a couple of DB akbar sets (90 pounders) til fail - only 10-12 reps I think

Some DB extensions - the laying behind the back chest one...

Some machine chest presses... I wanted to get a few incline bench sets but it was taken the whole time by people rocking DBs so couldnt even just work in... did a couple of sets of machine presses on chest (45/side) and shoulder press (70/side) actually. Also warmed up with some light shoulder lifts which might have been dumb.

We'll see how the chest feels tomorrow. Biceps felt the most beat on.

Weigh in at 185.5

1. Do more dips. Inexcusable. Need to get those fuckers up. Do weighted. Do til fail. Just do em!

2. Do tons of push ups with hopes that it will help bench. Practice bench more often. Add 10 min to you workout twice a week to try to push up that weight. Pyramid one day (maybe MEBB style) and 3x3 the other day to keep it warm.

Next workout still need to be kind to foot, but maybe Deadlift since that's in-place and weight is a little more on heels? Besides that, need to get the shoulders in at one point this week. Plus a bunch of core.

Do my at-home "300" workout at one point this week:
25 pull ups
50 push ups
50 sit ups
50 DB swings (45lb)
100 air squats
25 pull ups

12 Days of Christmas Workouts

12 equipment-free/body weight workouts from Crossfit Virtuosity with "Good, Better, Best" scores to shoot for:

http://www.crossfitvirtuosity.com/articles/12-days-of-christmas-workouts/

[Print out a PDF to take with you!]

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

Day 2: Yay, Burpees!

100 burpees for time.

Good: 17m, Better: 12m, Best: 7m

Day 3: Up And Run

3 rounds for time:
Run 400m
50 sit-ups

Good: 12m, Better: 10m, Best: 8m

{4:07} Day 4: Ab-ish

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m

{3 min} Day 5: Know Jack

250 jumping jacks for time.

Good: 12m, Better: 9m, Best:6m Good: 6m, Better: 4m, Best: 2m

Day 6: As Fast As You Can

10 rounds:
30 second sprint
60 second walk

Day 7: Jump Start

50-40-30-20-10 reps for time:
Tuck jumps
Sit-ups

Good: 16m, Better: 12m, Best: 8m

Day 8: All Together

For time:
100 jumping jacks
75 air squats
50 sit-ups
25 burpees

Good: 14m, Better: 10m, Best: 6m

Day 9: Arms & Legs

5 rounds for time:
10 push-ups
20 walking lunges

Good: 16m, Better: 12m, Best: 8m

Day 10: Go-Stop-Go

For each of 8 intervals, complete 20 seconds of sit-ups and 10 seconds of rest. Count total number of sit-ups completed.

Good: 64, Better: 96, Best: 128

Day 11: Cardio Heaven

3 rounds for time:
200m sprint (about halfway around a city block)
25 push-ups

Good: 14m, Better: 10m, Best: 6m

Day 12: The Finisher

400 steps walking lunges for time.

Good: 20m, Better: 15m, Best: 10m

Once foot is better and can do burpees - add this to menu

"Death by Burpees"

With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.

Thursday: "300" Workout

Been on DL because of foot for way too long. Sucked. Tryin to get back into it with the oddly revered "300 workout". I thought I would have to swap in something for the box jumps because of foot but it wasn't bothering me at all really during the workout (yet it was going up the stairs and it was definitely after the workout in the locker room) -- I guess stress on other parts of the body made the foot more comfortable...go figure.

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
--------
300 Reps Total

Did this as RX'd, plus maybe double the clean and press (35lb DB instead of KB)... I always count one-sided/one-armed exercises as a whole rep = both sides. But everyone I've ever seen do this routine, or pieces of the routine, I think has treated each side as a rep and done 25/side. I don't know if that's what's intended by the creators or not, but after the first 20 reps (both sides, one arm at a time), I realized it was very tedious and taking forever so I doubled up for the duration and just did the last 30 two-handed/two DBs.

That said, the workout was much harder than I thought. Easy exercises like push ups get hard when you go right into them from something else, box jumps are easy when you are doing them but once you stop they catch up with ya, I felt like I was gonna upchuck after completion of the floor wipers, and completing 25 pull ups in any reasonable amount of time on both ends was a struggle (especially back end). I think my total time was around an hour, which is where the true rating of the performance comes in I guess. I had to load weights and set up box jump and risers for the wipers - everything wasn't laid out for me, but I did break a lot for water and during most exercises. (Do better next time - shoot for inside of 30min subtracting 'set up' time if necessary.)

Weigh in: 183

Next workout??: ME DL + vol cleans, pullups, dips & TGUs

Officially on disabled list from foot... also that arm injury near my elbow seemed to come back out of nowhere. Don't know what it is - pinpointed the location, but don't know if it's a tendon or what.

DeadLift

something like:
3 x 245
3 x 275
3 x 295
1 x 345
1 x 355
1 x 365

Cleans: 5 x 5 x 125

DLs and Cleans will depend on how my foot feels - same with TGUs below.

pull ups and dips: 3 x 5 x 25

TGUs: 3 x 3 x 50

Then again, may have to scrap all of this and just do upper body stuff once the arm is right and light-on-the-feet 'cardio' or interval workouts or something... I HATE injuries.

Gained at least 5 pounds this past weekend.... maybe more

Fogo de Chao, Sunday Funday, and now Thanksgiving coming up this week...

I need to step up the workouts and dial back the unhealthy crap.

Friday: Intensity day (sorta)

Dammit! I forgot the weight belt. Wanted to pull it up and dip it down on a 3x5 or even 5x5 -- add it to Volume Day on Monday where it's 'sposed to be.

Squat

1 x 1 x 275 -- hit. slow and tough tho so didn't go for more.

Deadlift

1 x 1 x 365 -- FAIL
1 x 1 x 365 -- FAIL

2 attempts, failed both - had bar up but couldn't get straight and to the top. Felt out 355 but after those 2 attempts was pooped.

For squats and DLs, obv worked up to work weight...

Some core stuff, but had to cut short for time and b/c of crowdedness and stuff. Almost had to deal with someone but just made nice and let it go -- motherfucker getting on me for my sweating!!! IT'S A GYM! PEOPLE GO TO SWEAT!!!

Ran through one round of Core #3 (Ross) then did a *few* more get ups and DL Twists

• TGU x 5/side x 40
• DL Twist x 6/side x 90
• V-ups x 15
  

Weigh in 182

Thursday lengthy liff - the kind of workout to avoid, but i needed to clear my head

My legs were still super sore from basically jumping right in where I left off on Texas method-style squarts so focused just worked the upper body a little, especially shoulders, little bit o akbars... i was gonna end with a core circuit or pair that started with deadlift twists but my legs were too sore to really rock those and i was tired after a solid hour or so of lifting.

Overhead press -- pyramid in 4-5 sets from 10x75 to 1x125

Hang power cleans -- 5 x 5 x 115

Bench press (just for shits and giggles, terrible) -- 7x135, 6x140, 5x145, 3x150, 10x95

Shoulder isolation - 3 rounds of:

• DB press - 10 x 30
• rear delt raises - 10 x 30
• front plate raises - 10 x 10
  
• side plate raises - 10 x 10

(on last round used light DBs and added Y press to side raises)

DB shrugs -- 15+ x 80; 3 x [12-15] x 90

Anything else? I forget. Was sweating GOOD. planned on ending on the eliptical or with core workout but was pooped.

weigh in 181.5

Tuesday Strength: Volume Squats and Making Friends with 70

Squats: 5 x 5 x 215

DB Snatch: 3 x 5/side x 70 (PR)

TGU:

• 3/side x 40
• 1 x 70 -- (PR)

- Last set on squats was TOUGH but I was shocked that I had these.
- Snatchin' was kind of experimental. I never snatched that heavy (never went for 1RM or anything) so kind of happy with it.
- Surprised by TGU too -- the left side was easier than right. Took me two tries to nail the right.

Weigh in: 183

Thursday: Super Sets!

Warmed up with some light squat reps (135lb)

1. Man Makers: 10 x 50lb DBs
(did these in 2 sets of 5 with a few small breaks between some of the reps -- first set of 5 was closer to continuous that second which was more like 2, 1, 1, 1)

2. Pec super set:

• Incline Bench -- [5, 5, 3] x 135
• Knuckle Pushups -- [12, 10, 6]

Boy, the combo burns you fast...

3. Arm super set -- various DB curls and press downs for 5 rounds I think...

4. Twisty, Swingy Finisher:

• 10 Full Contact Twists (35lb on bar)
• 5 DB Swings (60lb)
• 9 FCT
• 6 Swings
• 8 FCT
• 7 Swings
• 7 FCT
• 8 Swings
• 6 FCT
• 9 Swings
• 5 FCT
• 10 Swings

Little in-betweeners included some limited pull ups, dips and a few incline bench reps to make sure weight was kosher.... also some back extensions to help lower back which I angered a little during finisher.

Weigh in: 179.5

Monday: Cosgrove's Evil 8 complex

Cosgrove's Evil 8

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Performed with 90lb: 6-5-4-3-2-1

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

This was really the whole workout today. By the end, my lower back was killing me b/c I guess with some of the straight-legged exercises, as there was some fatigue in later rounds form probably suffered. I think this is supposed to take about 12 minutes and I probably took a tiny bit longer -- partially b/c my ipod came unclipped at one point, partially b/c I forgot to go directly to front squat a few times so was adding extra cleans, partly b/c I might have taken slightly longer than 90 sec on one or two of the breaks where I got water.... eh.

I thought my hamstrings would be the issues so stretched those early. After routine I did some stuff to stretch lower back and that was pretty much it.

Weigh in: 181

Monday: Max Effort Deadlift and *Attempted* GPP to get back to basics

Needed a motivational ego boost and got it with DLs but negated it with a disappointing failure on the serious part of the workout -- GPP. I forgot my little workout plan print out so winged the weights for my M.E. Deadlifts and gosh, I started too heavy. I planned on doing 3x245, 3x265, 3x285 then on to the big stuff (315+) for 1-reppers. Maybe if I did that I could have done more. PRs nonetheless -- I'll take 'em.

Squatty warm up with bar -- some power snatches and squat jumps and overhead squats...

Max Effort Deadlift:

• 3 x 285
• 3 x 295
• 3 x 305
• 1 x 315
  
• 1 x 335 (PR)
  
• 1 x 355 FAIL
• 1 x 345 (PR)
  

ATTEMPT GPP #2 (Ross):

• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Split Jumps x 30 sec (aka Lunge Jumps)
• Burpees x 30 sec
• Jumping Jacks x 30 sec
• Mountain Climbers x 30 sec

Repeat 5x. 30 second break in between rounds.

1st round was good, but at the end of 2nd round my legs were jello from the warm up and deadlifts (also was doing some calf raises and stuff during deadlifts to keep firm in the joints). Gay. God am I out of shape.

To keep heart rate up hit the track for 5 quick rounds of this:

• Run -- 30 seconds
• Backwards jog -- 30 seconds
  

Then went back down to old 5th floor to see what kind of trouble I could get into and saw a rope by the bball court so worked on some double unders (unsuccessfully -- most I can do in a row without messing up is like 4). And then after a few attempts there just cranked out a quick 100 turns, at the end of which, my heart was pounding and chest was hurting -- I'll take that as a bad sign in terms of fitness but a good sign in terms of effectiveness.

Weigh in: 183.5 (ouch)

Tuesday: Fat & Fatigued - Starting From Scratch

I've gained almost 10 pounds (prob all fat) since end of summer. I have lost substantial stamina and I am sure at least a little bit of strength. Eat better. Drink less. Get more sleep. Work out more.

Went to the gym already a little tired with plans of finally conquering that 5 thruster/7 clean/10 SDLHP workout (AMRAP in 20) AND maybe a core session too. I did that many months ago and at least made an effort through the whole 20 min even though only came out with a 5.5 score. ANYWAY, I cranked out 4 rounds in about 8 minutes (after a little stretching, bar pressing and squatting warmup) and I was so out of breath, muscle-fatigued and my forearms were screaming. I guess I could have kept going slowly, massaging my forearms in between reps to keep em from
exploding, but I bailed. And was too tired for a full core circuit workout. VERY disappointing.

Lay off heavy lifting a little and focus on stamina with complexes and other circuits, as well as GPPs and stuff. Incorporate more pull-ups too.

Weighed in at 181.5. Blech.

"I gotta get in shape. Too much sitting has ruined my body. Too much abuse has gone on for too long...."

"I gotta get in shape. Too much sitting has ruined my body. Too much abuse has gone on for too long. From now on there will be 50 pushups each morning, 50 pullups. There will be no more pills, no more bad food, no more destroyers of my body. From now on will be total organization. Every muscle must be tight. " -- Travis Bickle

Menu

CF Football WOD - Complete 3 rounds for time:

• 12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
• 12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
• 12 Push Ups
• 25 Double Unders

outside with my own DB or upstairs by track at Y (if can find decent rope)
----------------------------------------------

Cosgrove's Evil 8

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

85 POUNDS

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
------------------------------------------------

Core Training #8 (Ross E.)

Sequence 1:

• Standing Wheel Rollouts x 5
• Russian Twists x 10/side
• V-ups x 15
• Back Extensions x 12
• High rep set of Chinnies

Sequence 2:

• The Flag x 5
• Russian Twists x 10/side
• V-ups x 15
• Back Extensions x 12
• High rep set of Chinnies

Each sequence is performed twice. Feel free to sub 15 kneeling wheels. If finding wheel is a hassle, do some swiss ball v's or tucks
--------------------------------------------

This AMRAP in 20 WOD:

• Thrusters x 5 x 95
• Hang Power Cleans x 7 x 95
• SDLHP x 10 x 95

--------------------------------------------

From CF Virtuosity:

Hell’s Bells
3 rounds for time of:
12 Push-ups
24 Ketllebell Snatches (use DBs - 24/side or 24 total??)
36 Squats

Heavy Metal
3 rounds for time of:
12 Sumo Deadift High Pulls, 75lbs
24 Push Presses, 75lbs
36 Squats

-----------------------------------------

Heavy Man Makers! -- do like 10 for time with 50lb DBs or something. Will NOT be easy.

Tuesday: Barbell Complex + Core = more?

Cosgrove's Evil 8

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Use 95lb bar. Don't rest the full 90 seconds between rounds if you don't need to.

----

Core Training #8 (Ross E.)

Sequence 1:

• Standing Wheel Rollouts x 5
• Russian Twists x 10/side
• V-ups x 15
• Back Extensions x 12
• High rep set of Chinnies

Sequence 2:

• The Flag x 5
• Russian Twists x 10/side
• V-ups x 15
• Back Extensions x 12
• High rep set of Chinnies

Each sequence is performed twice. If wheel is a hassle, do some bench V/sit ups instead (like V-up, but never actually "down" all the way)

Monday: Strength n such (ME TGU)

Light warm up of stretching (esp. hamstrings) and:

• Pull ups (10, 5)
  
• Push ups (10, 10)
• Squats (10, 10)

Max Effort Turkish Get Ups:

• 3 x 30
• 3 x 40
• 3 x 50
• 1 x 60
• 1 x 70 FAIL
  
• 1 x 70

This wasn't really two full attempts. It was a bad start on the first, then a real attempt for each side, on which I came very close on both and just couldn't keep it up on the thrust toward the peak. I am confident I could get 65 b/c 60 went right up. I felt like 70 was really within my grasp.

AGAIN, flirted with the crazy beast thruster-clean-SDLHP akbar killer but I was pretty beat from the TGUs. Was gonna just do AMRAP in 10 min, but ended up doing 3 rounds of the circuit again, this time the 3 was even harder (!!!).

• Thruster x 5 x 95
• Hang Clean x 7 x 95
• SDLHP x 10 x 95
  

This is ok practice, but all the benefits of this workout are lost if you are not pushing it and getting in the heavy reps -- the benefits being fat burn + delicious akbar soreness.

Finished workout with a few standing twists (45lb plate) and some saxon side bends (10s).

I was beat and sweaty. TGUs are a great workout in and of themselves. BUT...

Weigh in: 182!!!!!!!!
I need to stop eating and start doing "cardio" workouts (well, high intensity fat-burning workouts) more. Ever since the temperature dropped I have been voracious and just stuffing my face like every meal is my last.

week of 10/19 menu / check list

(1-3) Max Effort Black Box:

• Turkish Get Ups (333111)
• Overhead Press (333111)
• Squats (333111)
  

(4) Practice lifts (for strength and experimenting for weight capacity):

• Overhead Squat

(5) One of the complexes from here.

(6) This AMRAP in 20 WOD:

• Thrusters x 5 x 95
• Hang Power Cleans x 7 x 95
• SDLHP x 10 x 95

(7) This Hell's Bells WOD from CF Virtuosity -- 3 rounds for time of:

• 12 Push-ups
• 24 Ketllebell Snatches (sub DBs)
  
• 36 Squats

(8-10) 2-3 of the Ross E core training circuits.

(11-12) At least 2 sprint, interval or other serious fat-burning workouts. 'Tis the season for being a faaaaaaatty. Gotta be careful.

Friday - Good overall lifting day w/ emphasis on shoulders (& ME OHP) -- long workout, long post

I. Warm up -- progressing weight complex (+ pull-ups) -- 3 rounds of:

• pull ups x 5
• Overhead Squat x 6
  
• Barbell Row x 6
• Romanian Deadlifts x 6
• Good mornings x 6

First round with bar (45lb), 2nd round with 75lb, 3rd round with 95lb. Did this one to try new exercises and get used to the movements.

II. Max Effort Overhead Press:

• 5 x 85
• 5 x 95
• 5 x 105
• 3 x 120
• 3 x 130 FAIL (was able to push press it up of course but couldn't bring it down and up)
  
• 3 x 130 FAIL

I think my performance could have been compromised by my chest meat still being hella sore from lifting earlier in the week. I believe 120 might be my previous 1RM so I think I should be able to move 130 one time at least.

III. DB presses & incline bench (too get some blood flow to that muscle group)

• 12 x 35lb DBs
• 8-10 quick reps on the incline with 95lb (barbell)
• 10 x 40lb DBs
• 8-10 quick reps on the incline with 95lb
• 4 x 45lb DBs
• 8-10 quick reps on the incline with 95lb
• "Arnolds" -- 10 x 25lb DBs
  

Also did a couple of light sets of raises but really didn't isolate the posterior or middle deltoids like I should have.

IV. Flirted with this WOD/AMRAP in 20 complex-type thing:

• [Thrusters] x 5 x 95
• Hang Power Cleans x 7 x 95
• SDLHP x 10 x 95

The Thrusters were murder after all the pressin'. Stupid. I should have done this routine first or right after the ME OHPs. I forgot how hard this workout is altogether. It's a speed exercise so after the whole circuit you're dying, heart pounding, etc. Who knows how I would have done even if my shoulders were fresh.

ANYWAY... instead I just did 3 rounds of the circuit substituting Front Squats for the Thrusters.

I must say, my Cleans and SDLHPs were nice and fast (whole circuit was a pretty fast rip I guess). Of course, I only did 3 rounds with water breaks in between. If I was going for max # of rounds in 20 it might be a different story!

V. Core Training #3 (from Ross E.):

• Turkish Get Ups x 5/side x 30lb
  
• Deadlift Twists x 6/side x 90lb
• V-ups x 15
• Repeat above 3x
  
• Finish with Plank for time (1 minute)

This is Rx'd as "Repeat 3-5x" -- I did the lowest number of circuits b/c those TGUs were fucking hard! I was shocked. Each set was grueling by the time I got to the 5th rep... with light weight. Maybe it was the rest of the workout that had me trippin...

Overall, this workout was good I think. Took a lot of time and lacked serious intensity (the 3-part circuit alone would have been better maybe, or a 12 minute complex plus core and something else), but I touched every major muscle group for sure (even arms with some DB curl in-betweeners and SDLHPs). I wish I hit the upper back a bit more -- since I didn't get the 20-min jobby in I should have done some shrugs, and also maybe some heavy T-bars or something).

Weigh in: 178.5
It's amazing how much slower it is losing weight than gaining weight. I gained 5-7 pounds in 5 days of eating everything and not exercising. Seems to be slower coming off. Although I did stuff my FAT FACE last night with like 5 chicken tenders, a 3-egg ham & cheese omelet and a can o' beans. (took a poke off a spliff - that's what happens)

Wednesday: takin' it where I can get it ("cardio" I guess - blech)

Attempted Work Capacity 101 since I was pressed for time but did not have it. Everything was working against me on the burpees -- foot injury (which I think I exacerbated) and pec fatigue from yesterday's liftin'. Did 2 rounds in like 3 and a little change -- got slowed down a ton on second round of burpees. Couldn't go on though. Was not worth it.

So.... since I was hurting for time, and my goals were sweat + heart rate, I just jumped on the eliptical and went hard for 15 min which actually did the trick.

For finisher I wanted to check out deadlift twists (I want to start doing some of the Ross Rx'd core drills):

• DL Twist: 1 x 6/side x 90
• DB Swing: 1 x 10 x 70

That's it. Shitty but sweated my ass off and got heart pumping a few times.

Weigh in: 179.5

Tuesday: Max Effort TGU

Max effort Turkish Get Ups:

• 5 x 25
• 5 x 30
• 5 x 35
• 3 x 40
• 3 x 50
• 3 x 60 FAIL (got 1 on the left and 2 on the right... might have been able to do all 3 on my strong side... It's a PR, which is nice. Problem remains keeping weight up at the peak and then on the come down... shoulders give first!)
  

Did some bench and remain le fagot -- like 11x95, 8x135, 3x135, 3x135), but was mixing in DB flyes (10x25) in between. Also was doing some dips in between and those were tough as shit -- not getting big #'s due to the other chesties. Couldn't get on the incline bench like I wanted b/c the old lady was on it.

Hit the preacher curls and the french presses and the DB cross curls for forearms and a few sets of press downs... just beat on the bi's and tri's as planned.

In-betweeners were some pull ups, dips, DB bench presses.

TGUs were probably workout enough so I am kind of satisfied with those plus the more isolation exercises. I think I need to focus on push-ups as my exercise of choice to build chest strength.

Weigh in: 181 !!!!! -- 5 days straight of overeating has taken its toll. Back to a strict meat, eggs and veggies diet with a little bit of fruit and some nuts here and there. Ice cream is going in the trash.

(still gonna have a post-workout protein powder tho b/c of the stress on the arm muscles -- they needs some healing)

Plan for week (10/13 -->)

One day ---

TUESDAY: TGU - Max effort - 5-5-5-3-3-3 - rest of workout: arms (below shoulder) and chest

WEDNESDAY: Intervals or some sort of intense ICT (swings and lower back/legs ok for weights, but besides that do unweighted/body weight exercises)

THURSDAY: OHP - Max effort - 5-5-5-3-3-3 - rest of workout: shoulders and upper back.

• presses & raises
  
• isolate rear delts as much as possible
• circuit with SDLHPs and Cleans to thrash the Akbars -- Complete as many rounds as possible 20 minutes of:
  • 95 pound Thruster, 5 reps
  • 95 pound Hang Powercleans, 7 reps
  • 95 pound Sumo Deadlift High-pull, 10 rep
  • (BEAT LAST PERFORMANCE BY A LOT -- SHOULDN'T BE HARD)
    

FRIDAY: OHS - Max effort - 5-5-5-3-3-3 - this is leg day but gonna rock the full body OHS b/c I need to practice these. I won't be able to maintain max weight b/c of Thursday's workout but this will be adequate practice for when I am on a Mon-Wed-Fri schedule next week and go for 1RM. (Can fill rest of workout with core work and maybe a GPP or sprintervals.)

Wenesday: Core + a little back (and maybe some sorta footless cardio)

1. Dan's Kung FU warm up from last week but up the weight for the swings to 55lb (from 35) and sub in push ups instead of burpees b/c of foot.

20, 15, 10, 5 of the following (for time):

• DB Swings (55lb)
• Push ups
• V-ups

4:25 but the V-ups were UGLY (mostly after 1st set... like skeptical if they should count ugly -- bent knees, varying movement of legs altogether... eh)

---
2. Twisty decline sit ups -- tried the plate moving game on the decline bench with 10 pounders (very hard without falling on bench to rest at bottom, which I guess is name of the game)... then did a bunch more just back and forth without touching at bottom (no weights).

3. Super set pull-ups and light T-bar (since I haven't done in forever).

• pull ups x 8; t-bar x 10 (70lb); pull ups x 5; t-bar x 10; pull ups x 3; t-bar x 9
  

I did't HAVE NO PULL UPS today. Didn't HAVE 'em.

4. Core wasn't feelin' worked enough so did like 150 fast ball crunches

5. Lame eliptical burnout -- was actually pretty tired from this very quick workout, so 10 min with some moderate resistance on the eliptical actually had me feelin it.

Weigh in: 176

Tuesday: Max Effort Dips +

warmed up with some stretches/arm rotations, jumping jacks, burpees (burpees hurt ma foot - bad idea, oh well)

ME Weighted Dips:

• 3 x 30
• 3 x 35
• 3 x 40
• 1 x 50
• 1 x 60
• 2 x 70
• 1 x 80 (felt about max - 2 wouldn't have happened)

After completion I cranked out 10 unweighted just to see how burnt I was (turns out not so much).

Think I am going about this wrong (with the max effort dips, chin ups, etc) -- Maybe I should be doing 5-5-5-3-3-3 only. Ask Bephf, but I feel like 1RMs on these exercises are kinda pointless and if I did the 5/3 scheme, I might have been able to come close to same weights (if I was strategic about build up).

Rest of workout was assortment.

Tried those Abdominal DB Bench Presses -- went down for 2 handed with 4o's - HELL to the NO. Did the 2-armed with 20's (maybe did one set of 5 with 30's - I forget exactly). Did a few sets one-handed (5/side then pass) with 30's, 35's, 40's and 45's... didn't want to go too high not b/c I couldn't push the weight but b/c this exercise is murder on the lower back. In fact, I am not convinced it's even great for abs - the lower back seems to be the part of the body that's most stressed.

Did some DB shoulder presses and raises, some varied DB curls, some cable press downs... just giving the upper body a little bet of attention since I been neglectful due to injury.

The injury seems better -- well after the workout, there was some extremely minor dull discomfort, but no pain whatsoever during workout and not bad pain at all even after... I think we're good. Now for the foot to heal so I can leave some liquid ham on a track.

Ended with some DB akbars with the 100s -- sets varied due to grip... was like 12, 8, 5, 10 or some such nonsense. might have been 5 sets..

Also did a few pull ups and some upright light bar rows just as in betweeners...

Weigh in: 176

...

When foot feels better, ME Deadlift:

• 3 x 245
• 3 x 265
• 3 x 285
• 1 x 315
  
• 1 x 325
• 1 x 335
  
• -- keep going til fail
  

Thursday: Core stuff / Front Squats

Not a great core session b/c no soreness, but got to mess around with some weights while laying off the arm...

Front Squats:

• Age x Weight = 31 (4,4,4,4,4,4,4,3) x 175
  

(this was good practice -- every rep was solid and super low)

Sit ups (slight decline) and back extensions:

• 50 sit ups
• 30 back extensions
• 30 sit ups
• 20 back extensions
• 20 sit ups
• 10 back extensions
• 10 sit ups
• 10 back extensions

Laid off arm, but stopped thinking about it and I think I bothered it a little when popping off the sit up bench... also, some dickface jumped on the back extension thing before my last set and so I didn't break my flow, I threw my towel over the bar for a few towel grip knees-to-elbows and that didn't make arm feel great. But pain subsided not too long after the gym.

Weigh in: 175.5

Wednesday: Some Rope Work + Some Runnin'

Jogged just over a mile to and around Rock Creek workout area.

Practiced a little rope technique and double-unders (and figured out how much to shorten the new rope)... wasn't good terrain -- not very flat, grass and leaves and stuff...

Did this little jammer til it got got very dark--
Three Rounds of:

• 100 rope turns
• hill sprint (about 50m) .. (jog back down)
  

Jogged home...

Lotta jogging but at least rope work added some intensity. I like the rope>sprint combo if avoiding arm use (like burpee to sprint combo sorta). Next time do like 10 rounds if you can get out with daylight.

Do these 3 WODs once arm is better

abdominal one-arm bench press (and variations)

Benny1368: ooooohhh

Benny1368: http://iwonbigbro-training.blogspot.com/2009/05/abdominal-one-arm-bench-press.html

Benny1368: looks like good exercise

Benny1368: i would do with 2 DBs or maybe 5/arm back and forth more times

Bephf: try it

Bephf: once you regain use of your upper half

Benny1368: or i would pass DB back and forth (dangerous, but better core workout)

Benny1368: press up, pass at peak, back and forth

Benny1368: could prob get similar effect by using 2 BDs but pressing em one at a time

-------------------------------------------------

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

--------------------------------------------

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 rep

(BEAT LAST PERFORMANCE)

--------------------------------------------

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

--------------------------------------------

"Long division, 603 style"

603 WOD

• Overhead squat (OHS) a total of 20 x your body weight (BW), for time

For example, at a BW of 180#, that’s 80 reps with a 45# bar, or 20 reps with 180#, or any combination in between. Sorry for the complex math (no, not really). Here’s the equation: (20 x body weight) / OHS weight = # Reps. Do ‘em. Fast. Record BW, weight on the bar, and time.

FOR ME (BW=175; total poundage=3,500lb):

• 8 x 95
• 8 x 95
• 8 x 95
• 8 x 95
• 5 x 95
  

--------------------------------------------

Per Bephf:

Hybrid Tabata Intervals

Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises, in a circuit:

• Burpees (#,#,#,#,#,#,#,#)
• Mountain Climbers
• Pushups (#,#,#,#,#,#,#,#)
• Squats (#,#,#,#,#,#,#,#)
• Chinnies

Repeat circuit 8x for 20 minutes total.

Goal is to significantly increase push up #'s from other Tabata push up sessions.... go fast!

Tuesday: AM mile + PM somethin

Ran home from la chica's -- 1 mile -- just to wake up and get blood moving. Will need some sort of PM workout. Sprints and core I guess.

On side note, I am wondering if some sort of high rep squat challenge might be in order. Unfortunately, crooking my arm back in squat position and handling the plates might be bad for arm and hurt it.

I guess challenge would be how many 135s can do in 10 min, or how many body weight (175) can do 3 x F or something...

Monday: quick run... BAH!!!

Laying off the arm. It was sensitive to any sort of use, so that means:

• No lifting
• No push ups/burpees
• No pull ups/chin ups
• No sports even (like bball)

Have to stay on the legs -- running and jumping... maybe some sprinting... maybe some no-arm core work.

Was very pressed for time Monday night so just ran a mile to do SOMETHING and get the blood flowing, although 8 min of un-intense work is practically useless...

Friday: Step Lively, Rock Steady, Squat Heavy

stretched and warmed up with some back and front squats at 135

1. Max Effort Squat:

• 3 x 225
• 3 x 245
• 3 x 255
• 1 x 275 FAIL
• 1 x 275
• 1 x 285 FAIL
  

Wasn't happy and the ones I hit probably were not quite low enough (far from parallel). Continued for some extra strength building:

• 3 x 3 x 225

* Arm started to hurt just from handling the plates and crooking it back in the squat position. But, foolishly, I decided to press on because I didn't want to sacrifice the work out and some of the exercises were not friendly. I am officially on the DL for at least a few days -- icing the arm and will refrain from lifting. Any weekend workouts will be running, sprinting, jumping and/or core.

2. Circuit -- conditioning with back focus:

• Hanging Cleans: 5 x 115
• DB Snatch: 5/arm x 50
• DB Swing: 5/arm x 50

Repeated 3x. Wanted to do 4 for total of 100 reps but my arm hurt too much to go on. What mostly exacerbated the arm pain was practicing the Hang Clean to find the best weight for the ciruit. Did a couple at 135 and then realized that was way too heavy. The Cleans probably further hurt my arm, but all these exercises probably didn't help.

Also did a little bit of full extension cable 'wolverines' and some DB raises (chest/lats) on the ball as in-betweeners.

3. Core finisher:
Was kind of a weak finisher b/c my arm hurt -- did a bunch of crunches and knee hugs and leg lifts and ball exercises....

Weigh in: 175.5

I feel dumb.

Thursday: Crappy Workout

Was pressed for time so plan was just to crank out that Circuit Act 2 workout but I wasn't ready for it. Between hammered leg meat and the fact that I was a lethargic stuffed piglet from too much eating today, I knew it would be tough, but the real problem was that I overdid it, with no strategy or eye toward completion. I could have paced myself and still worked hard for an efficient workout that maximized reps BY completing all 3 rounds. Instead I gassed out and quit, basically relegating this to my "warm up." At my level I should have probably stayed under 20 for each exercise and not dug in as fast or hard as I did on Mountain Climbers. Did the 2nd round burpees just for shits.

Circuit:

• Burpees x 60 sec (24, 15, X)
• Mountain Climbers x 60 sec
• Jumping Squats (45lb bar) x 60 sec (23, X, X)
  
• Dumbbell Swings (55lb) x 60 sec (23, X, X)
• Barbell Thrusters (45lb) x 60 sec (15, X, X)
  

Fokk.

Rest of workout consisted of light lifting with heavy reps, mostly with DBs, and mostly focused on arms and chest, just to keep the heart pumping and the sweat pouring for as much time as I could.

Tried to finish up with a quick, light run. But my calf spasmed out 2-3 minutes in. I am going to have to accept that I am essentially disabled b/c of these calf spasms and I cannot use a treadmill. It sucks.

Weigh in: 177.5

What a shitty disappointment this whole thing was. I will try that circuit again next week and I think I can kill it. Just need to be up for it mentally and physically.

Tomorrow -- Squat strength workout + some back and core action...

Circuit from Beph: "Circuit Act 2"

http://therewillbesweat.com/post/194613203/circuit-act-2-back-in-the-habit

I am anxious to try this wonderful looking circuit as soon as my legs feel up to it.

• Burpees x 60 sec (#, #, #)
• Mountain Climbers x 60 sec
• Jumping Squats (45lb) x 60 sec (#, #, #) -- throw empty bar over back and do half-squats (focus on jump)
  
• Dumbbell Swings (55lb) x 60 sec (#, #, #)
• Barbell Thrusters (45lb) x 60 sec (#, #, #) -- empty bar again
  

Repeat 3x, resting 60 sec between rounds.

Wednesday: Rest + Max Effort Chin Ups

Strength and Rest in the same day. How can it be? I had to miss gym (work!!), had to run home and got trapped until too late to be up for run or park workout. Was frustrated about it and said 'fuck it' and did MEBB upper body day at home at night with dumbbell, a strap apparatus I made out of two belts and my doorway pull up bar. (without accompanying workout)

Max Effort Weighted Chin Ups:

• 3 x 30
• 3 x 35
• 3 x 40
• 1 x 50
• 1 x 60 FAIL
• 1 x 60 FAIL
• 1 x 55 FAIL

BAH!!!! I probably could have done 55 if I had not tried 60 twice first.

I am still stiff in the quads but not as much in the chest. Thursday will get something good in there.

Tuesday: Sweet 16 plus core

Warrior Challenge: The Sweet 16 (Ross E.)

• Tabata Heavy Bag
  
• Tabata Air Squats (18, 16, 16, 14, 14, 14, 13, 13)
  
• Tabata Heavy Bag
• Tabata Pushups (13, 10, 8, 6, 4, 6, 4, 5)
  

Push ups were hard as hell -- maybe b/c of the DB benching in my circuit from yesterday? I felt fatigued starting first set.

A little bit o' core:

• Barbell Punches x 5/side (50lb on bar)
• Full Contact Twists (sort of) x 10 with 50lb on bar it's a struggle and don't keep the arms straight enough
• Weighted Side Bends x 10 x 45lb plate
• Weighted exercise bar behind head "twist" sit up x 10/side

Only repeated 2x and left off the last exercise on second b/c I was uncomfortable and that motion was totally awkward anyway (more sore b/c of my crunches and stuff from yesterday I think)

(NOTE on Punches and Full Contact Twists: I like to do these together -- it's convenient. But weights differ. 50lb on bar is too much for twists but much less is not enough for punches. Gotta find happy medium. It's 35 or 40.)

I bailed on the core circuit b/c 1. I was pressed for time, 2. the weight room was in disarray with the stuff I was using all over the place and 3. too many people in my way. Also, my arm was hurting, which brings me to...

Injury Report: This morning on my pull up bar at home (first set of 5 I cranked out) I hurt something in my arm -- thought it was tendon area in front of elbow. Didn't hurt rest of day but I think the push ups in the Tabata drill exacerbated a little -- still could not tell if it was tricep, elbow or what, but now I think it's mainly focused in outside lower tricep or one of those tendons over there. I have had similar pain before and expect it to go away. Initial stiffness that caused injury was probably from DB r0ws in my circuit yesterday. I will have to work around this for my upper body MEBB tomorrow -- I wanted to do Weighted Dips but that might not be good now. (I bet I also exacerbated with the Full Contact Twists, maybe the Punches)

Excuses aside -- what a fucking waste. I really wanted to get a core blaster in but I just couldn't find the right groove for a good, flowing circuit. Will make up for it next time. These are exercises you can do every day.

Weigh in: 175.5

Monday: ME TGU + DB Circuit + Core

Max Effort Turkish Get Ups:

• 3 x 30
• 3 x 35
• 3 x 40
• 1 x 50
• 1 x 60 FAIL
• 1 x 55
• 1 x 60 FAIL
  

Circuit:

• pull ups x 5
• thrusters x 5 x 40lb DBs (should have done 50s)
• one-arm rows x 5/side x 70
• one-arm bench press x 5/side x 60 (was heavy -- dropped down to 55 after 1st set)

Repeat 3x

Core drill (12345):

• 10 V-ups
• 20 ab wheel rollouts (knees)
  
• 30 ball crunches (slightly more b/c was going fast -- more like 35 on both)
• 40 second side plank hold/side (Failed -- only got about 30 each side)
• 50 second straight plank hold

Repeat 2x

Weigh in: just shy of 176

Saturday: Attempts at some PRs and some practice lifts (+ other things to make the workout count)

Ugh.

Squat PR attempt:

My squat strength is gone. I think my PR is 285 (with thoughts that I could prob go higher) but the most I could do today was 245. Tried 275 and it wasn't happening. I might need to get back onto some 2-3 squat days/week program. 5x5's or something. I am appalled and ashamed.

Push Press PR attempt: great success

Hit 165, a new PR. Giddy up. Tried 175 -- nope. Then tried 170 -- nope. Can't say I am chuffed but I am definitely not disappointed.

Did some pull ups... some shoulder lifts (DB raises - not too intense)... some dips... and played with some other stuff like one-legged squats (CANNOT do em without holding on to something for stability -- don't have anywhere near the balance I need)

Did a couple of sets of combo push up/SDLHP (2 x 10 x 80) -- great exercise. Gets heart thumping. Shoulda squeezed out another set in retrospect.

Bunch of core exercises, scattered sets here and there, some more than once. Today was a play around and bounce around in the weight room day. Spent a solid chunk of time there.

Core stuff:

• Back extensions
• Sit ups (unweighted and weighted)
  
• Side crunches/bends on extension thing
• Saxon side bends
• Russian twists

Also practiced Turkish Get Ups... Did first one with 30lb then did a few with 40lb, which is probably the most I've ever done. It felt like that would be close to my max weight but my ability to complete the exercise with a decent DB has magically arrived. So now I will work on pushing up that weight.

Almost forgot -- finished with 10 min on the eliptical with high resistance (rando) to burn some more E.

Weigh in: 173 -- normally would be happy but I care much less when I feel my strength is not on the rise.



Okay - off to eat some chicken

Tuesday: Back in it with some MEBB strengthy strength

Have had a ROUGH month, between busy work days, some sickness, too much hecticness on the weekends, and prob a few other lame excuses. I let fitness slip down my priority list, but that is DONE.

Back to school time: 6 days a week ideally, 4 on a slack week. Goal is:

• 3 days of heavy lifting (MEBB or other focused strength training)
  
• sprinting OR intervals at least twice a week
• at least one good GPP, Warrior Challenge or ass kicking WOD every week
• some other conditioning thrown in there (with weights and without)

TODAY'S WORKOUT:
Warmed up with some stretches and some bar (45lb) thrusters and overhead squats to get the blood flowing and then warmed up with some 135lb DLs before work set.

MEBB Deadlift:

• 3 x 225
• 3 x 245
• 3 x 265
• 1 x 295
• 1 x 305
• 1 x 315 (PR)... I should have kept going to see where I broke. It was heavy, but I did it with no trouble. Same rep routine next time and keep going until fail.

Weighted Pull-ups and Dips (3 x F) with 30+lb (used 2 10lb plates on chain that was at least 10lb):

• Pull ups: 4, 2, 4
• Dips: 7, 6, 5

(did these alternating... prob could have squeezed out more dips. Pull ups are still my nemesis)

Finished with a few sets of DB bench presses and some extra push ups and pull ups at the very end...

• 10 x 40
• 10 x 50
• 10 x 55
  

Weigh in: 174.5

Wednesday - gettin back into liftin' -- depressing performance but good workout

Warm up:

• 10 burpees
• 10 jumping jacks
• 10 knuckle push ups
• 10 knee tucks
• samson stretch

Repeat 2x

Played around with some chains just to see if they worked for strapping DBs to me - better move might be plates now that I think of it. Chain prob 10lb, 20lb DB - some pull ups and dips.

MEBB Push Press:

• 5 x 105
• 5 x 115
• 5 x 125
• 3 x 135
• 3 x 145 -- FAIL
  
• 3 x 155

Dammit. I couldn't get 145 up once. a few weeks off and strengh is lost!

Light squats, front and back, for form.... with the 145..

Some extra shoulders and arms -- alternating tricep push downs, preacher curls, DB presses, etc.... was lifting pretty light and didn't feel great. Only heavy effort was the push downs but was failing on the full weight rack (190 I think), which I can usually do a few times. was doing like 8 reps at 170 or something.

DB shrugs: 3 x 12ish x 100

Full contact twists: 3 x 10 x 25 on bar, with BB punches alternating and one set of side bends w/ 45lb plate.

weigh in: 177

Wednesday: Crossfit Virtuosity's "Murph" -- FAIL

“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

FAIL

The first mile felt great. Didn't even really take a breather before jumping into the circuit (5/10/15) which I was supposed to complete 20x before the finishing run. After 7 rounds I could not go on due to dehydration.

I don't think I had a drop of moisture in my mouth or throat... I felt dangerously dehydrated. Confirmed that I was when on walk home, I ran it up one of the big hills and then got a sharp cramp. Then a few blocks later, got dehydration headache... Was shaky and half dead by the time I got home.

A bunch of water and a banana later and I was feeling better, but DON'T TRY A ROUTINE LIKE THIS OUTSIDE IN THE SUN WITHOUT WATER. (Lesson for the future.)

Side note: I was making good time - very continuous. But pull-ups were getting hard. Even with water, I might not have had a tough time finishing those.

Note on MEBB

As soon as gym is open again, get on this.

Full body:
Dead lift
3 x 225, 3 x 245, 3 x 265, 1 x 295, 1 x 305, 1 x 315

(what else? cleans and snatches for max weight might not be smart)

Upper body:
Push Press
5 x 105, 5 x 115, 5 x 125, 3 x 135, 3 x 145, 3 x 155;
3 x 120, 3 x 130, 3 x 140, 1 x 150, 1 x 160, 1 x 170

Bench Press
5 x 130, 5 x 140, 5 x 150, 3 x 165, 3 x 175, 3 x 185;
3 x 150, 3 x 160, 3 x 170, 1 x 185, 1 x 195, 1 x 205

Lower body:
Squats
5 x 225, 5 x 235, 5 x 245, 3 x 265, 3 x 275, 3 x 285
3 x 225, 3 x 245, 3 x 265, 1 x 285, 1 x 295, 1 x 305

Abandoning Texas Method (for now)

Texas Method is neat but it's too limiting and regimented and my schedule is too in flux. To maintain strength and try to build some weight capacity, I will do some loose variation Black Box max-outs 2-3 times a week... and I will prob keep the once-a-week schedule on weighted dips and pull-ups, and maybe even deadlifts... But will vary my workouts a bit more.

http://board.crossfit.com/showthread.php?t=23249

http://coachrut.blogspot.com/2008/11/next-nine-weeks.html


Squarrrrrrrts:

Bephf: 5 x 225, 5 x 235, 5 x 245, 3 x 265, 3 x 275, 3 x 285

Bephf: try to set new records

Bephf: then assuming you hit 275 and fail at 285

Bephf: next week: 3 x 225, 3 x 245, 3 x 265, 1 x 285, 1 x 295, 1 x 305

so for Bench:
5 x 130, 5 x 140, 5 x 150, 3 x 165, 3 x 175, 3 x 185;
3 x 150, 3 x 160, 3 x 170, 1 x 185, 1 x 195, 1 x 205

Push Press:
5 x 105, 5 x 115, 5 x 125, 3 x 135, 3 x 145, 3 x 155;
3 x 120, 3 x 130, 3 x 140, 1 x 150, 1 x 160, 1 x 170

These are big weights -- Not expecting to hit these maxes unless feelin' strong

Monday/Tuesday RX: Texas Method Volume Day

Ugh... May not make it to gym today (Monday) with meetings at work and then baseball game right in the middle of the afternoon. If not, will have to run adjustment on Texas Method schedule like last week, with full volume on Tuesday, Row recovery on Thursday (with Press recovery okay for Wednesday OR Thursday since it's a Bench week).

Texas Method Volume

Squats: 5 x 5 x 220

Bench: 5 x 5 x 145

Rows: 5 x 5 x 145

Weighted Dips: 3 x 5 x 25

Weighted Pull-ups: 3 x 5 x 25

Friday: TX Method Intensity Day + lil bit of conditioning

Squats: 1 x 1 x 275

Push Press: 1 x 2 x 145

(careful... kind of hurt wrist here -- maintain control when bringing bar down)

Deadlift: 1 x 3 x 265

CIRCUIT:

• DB Snatches 5/side x 50lb
  
• Barbell punches 5/side x 35lb on bar (light)
• Standing twists (not quite full contact) 10 x 35 on bar
• DB thrusters 5 x 35lb DBs
  

Repeat 3x

DB Akbars: 3 x 10-15 x 100


Weigh: 176.5

NUTRITION/DIET REALITY CHECK TIME!!!!!!!!!

August 20, 2009

In the last week or just over I have had:

• 2 burritos
• pasta
• chinese (w/ fried rice)
• a few lunches with chinese-style grub, including a little lo mein, rice
  
• BINGED on bbq food at a beer tasting event, and washed it down with sweet, hoppy beer
• A good amount of milk (w/ coffee, cereal...)

The result: weighed in today at 180lb for the first time in months.

NUTRITION IS IMPORTANT!

I have to admit, I was getting pretty sick of my pseudo-paleo diet... almost 100% spinach, broccoli, chicken, steak and eggs, plus some almonds, fruit, other veggies like peppers -- with the OCCASIONAL cheats very few times a week. But it was helping me keep my weight down for sure. I noticed that pics of me from the last pool party looked AWFUL and I didn't even correct my eating this week. NO MORE.

RX:

• NO Pasta, Rice, Starch ... VERY Little Grain... (occasional sweet potato or yam is exception)
  
• NO Dairy At All
  
  • Finish your milk today, for tomorrow is a new leaf-- spill or give away whats there
  • No more milk in coffee -- back to black
  • What granola and cereal you have left, eat with kefir or probiotic yogurt, and then when that's gone, NO dairy at all
• CUT BACK On Beer
  
  • Try to avoid it as much as possible
  • ONLY drink light beer when you gotta, preferably Miller Lite -- nothing high cal
• AVOID Fried Food (not religiously, but definitely make it a rarity)
  
  
  

Thursday: Recovery (Bench) + Warrior Challenge + *maybe* Core

"Recovery Day" Bench: 3 x 3 x 145

"Recovery Day" Row: 3 x 3 x 145

Warrior Challenge V: FAST AND FURIOUS

• 10 pull ups
• 10 DB swings/arm (30lb)
  
• 10 plyo push ups
• 10 knee tucks

AMRAP in 20 min: 6

Ass-kicker, and the biggest of all was the pull-ups, as expected. If I was a pull-up champ and not a pull-up chump I could have gotten more rounds. Some of my pull-ups were ug-ly, and I switched around between regs (wider grip), neutrals, switched hands and chin-ups. Did a bunch of 'em chin-up style but this was actually more intentional than cheating (I wanted to get a wee bit of bicep work in). Every other exercise was easy enough although the plyo push-ups got difficult at the end. The goddamn pull-ups were hard almost right away.

• I took a few trips to the water fountain between rounds...
• I killed 4 rounds inside the first 10 min, so the slow down was apparent
  

Core (+ little bit o legs)

• 10 Full contact twists (25lb on bar)
  
• 10 v-ups
• 10 russian twists (10lb plate, had to balance on reg bench)
  
• 10 back extensions
• 10 side extensions/side

Only did 2x because was slow going -- people were in my way and where I needed to be. Frustrating. Finished with one more 10 repper on the standing twists but sans legs -- much better exercise in my opinion.

Note on the full contacts: This exercise blows goats. The more you incorporate your legs, the less weight you can do and the clumsier the exercise gets. It's not *hard* per se, it's clumsy. And even though you need to drop weight (I was doing the "legless" version with twice the weight on Saturday), it's no more strenuous on the core. The standing version with the 25lb -- fast and explosive -- was much more murder on my core than the full contact, straight arm, lungy thing.

Felts some general aches and pains during core set -- during the V-ups in particular, in my back... I hope I am okay for intensity day tomorrow.

Weigh in: 180!!!!

Wed... WHY did I not bring Gymboss??? NEED intervals, GPP, timed circuits...

Tomorrow will be intervals and maybe a nice GPP + core. Today: bench 'recovery' and some other stuff to get the heart pounding...

(Friday: "Intensity" plus shoulders and weight exercise conditioning -- arms, TRAPZZZ...)

Terrible Tuesday Texas Method FAILURES and Adjustments

Had to go all out of order b/c some dude was all up in my cage! That could have been contributing factor to squat failures -- now I see why you do the big ones first!

Weighted pull ups: 3 x 5 x 20

Weighted dips: 3 x 5 x 20

Barbell Rows: 5 x 5 x 145 FAIL (came close to failure on 4th set and def failed on 5th)

Squats: 5 x 5 x 215 FAIL (did one set after warming up to it and it felt way too heavy so just called it a day on the squats... I didn't have it in me)

Push Press: 5 x 5 x 110

Elliptical Intervals: 2 min fast, 1 min slow for 10 min (with last min at slower pace). "Fast" was around 11.5-12 mph or a little over, which was tough to maintain with the hills/resistance, and "slow"was around 6 (5.5-6.5)...

Weigh in: 178 (ick)

Here's how we're gonna fix Texas Method this week and get back on track:

Week 3

Tuesday: Squat fail (skip program for rest of week); Row fail (repeat weight), Push Press on track

Wednesday: Bench Press recovery on track

Thursday: Barbell Row repeat weight "recovery"

Friday: MEBB Squat for 1x1 max 275 (on track w/TM); Push Press on track; Deadlift on track

Saturday: Texas Method Strength Intensity

Squats: 1 x 2 x 255

Bench: 1 x 1 x 195 (lil help from spotter I think... he said it was kosher, but not sure about this)

Deadlift: 1 x 2 x 275

Core circuit:

• 10 standing barbell twists (50lb on bar) -- greatest exercise ever
• 10/side weighted side bends (45lb)
• 10 knees-to-elbows
• 15 weighted sit ups (45lb)

Repeat 3x

Finisher -- DB Swings: 2 x 15 x 60

Wednesday: TX Method Recovery plus some building/conditioning work

Was kind of sore I guess... see the gripes below

Warm up with burpees, light thrusters

------Texas Method: Recovery------------

Front Squat: 3 x 3 x 185 -- FAIL. Felt too heavy for me to do reps after I did one. So just did regular back squats, which if you ask me, is more in tune with a 'recovery' scheme anyway. Honestly, this felt really heavy on my back too -- not so much during the squats, just at rest, on my back. Uncomfortably heavy... ugh

Push Press: 3 x 3 x 105

Barbell Row: 3 x 3 x 140 (Top of left thigh was hurting for these -- weird)

-------rest of workout--------------------------

Blasted the arms -- no need to detail too thoroughly, but basically an assortment of DB curls, preacher curling at max 85 (after, so kept under max), french pressing at max 75 which was too light bc that's still a high-volume reps weight and I can do much much more, cable pressing at 150 which is also too light to max since I rep 10 -- I can do the full load on these so should always work up to that weight... Did exercises in pairs/supersets with 1 bi/1 tri each.

Deltoid raises - variety

Plyo cable pulls for rear delts (some with full arm extensions -- lighter weight)

DB shrugs (90lb... couldnt find 100's and 110/120 seemed ambitious)

Finish: Tabata Situps (17, 15, 14, 10...doesn't really matter after that - lotta struggle, lotta cheatin... all good tho)

Weigh in: 174.5

This workout doesn't look good on paper but it felt great. Had heart going and sweat pouring the whole time... went from exercise to exercise fast and squeezed a lot of work into an hour pretty much even.

week plan

Tues - intervals -- BAH! Forced rest day due to schedule

Wed - recovery day + shoulders, back and arms (and possibly core or swing finisher)

Thurs - intervals + core

Friday - Intensity plus conditioning with weights.

Monday: TX Method Volume Day

Texas Method Strength Training for Intermediate Lifters

Squats: 5 x 5 x 210

Bench: 5 x 5 x 145 (hard... cheated on a few)

Barbell Row: 5 x 5 x 140

Weighted Dips: 3 x 5 x 15

Weighted Pull-ups: 3 x 5 x 15

Note on weighted dips/pulls: the jury-rigged system with the strap & dumbbell I am using is not going to work as the weight gets heavier. Need a belt or sturdy rope to figure something else out.

Weigh in: 174

Friday: TMS Intensity Day (and calf spasm day)

For 1RM:

Squat: 1 x 2 x 265 (Did 2 because I was not satisfied with first -- not low enough. The second one was lower but probably still not *quite* low enough... was nervous of failure since it feels terrible.)

Push Press: 1 x 1 x 155 (Took 3 attempts. I KNEW I could do it, just wasn't feeling my strongest when I walked into gym and needed to pump myself up a bit -- got some Pharoah Monch in the head phones and then killed it.)

Dead Lift: 1 x 1 x 285 (Tres facile. I am starting too low here probably, but since I care the least about this lift I'm not that concerned.)

Onto rest of work out...

Standing Barbell Twists: 3 x 10 x 35 (on bar)

Man Makers: 3 x 5 x 35s (These were tough today)

Standing Barbell Twists (again): 3 x 10 x 35 (on bar)

Monkeyed around a little bit with a quick couple of circuits of 5 pull ups, 15 med ball slams, 30 rope quick rope turns... boring.

Tried to run it out (with plan of doing core after) and .2 miles in, both my calves started shouting at me like they were gonna seize so I quit. Not happy about this. I feel like I have a goddamn handicap.

Walked it off and and shot around on the court for a bit.

Weigh in: 173

Thursday AM: Conditioning

At home:

100 push ups (pretty big break midway between 50's, was checkin' e-mail and crap)

At gym:

Warm up: 2 rounds of 10 burpees, 10 air squats

With 60lb bar, in combo motion, 21 reps of:

• push up (on bar)
• power clean/dead lift to clean
• press
• behind the head tricep extension (on some reps, was a little sloppy and came out more of a behind the head press)

This took a little longer than I would have liked.

"Explosive" Circuit:

• DB Snatch x 5/side x 50
• DB Swing x 5/side x 50
• Barbell "punch" x 5/side x 50 on bar

Repeat 3x. Rested 30-60 sec between rounds. Meant to include One-arm DB Row as well but forgot.

Some shoulder tweakers -- light, just because the Texas Method presses this week are all single motion and won't help the deltoid definition that a few quick sets of isolating lifts will. Only did 2 sets of 10 for each though b/c didn't want to overdo it the day before push press intensity day -- I want a PR tomorrow! Hopefully this will actually help b/c of blood flow (missed 'recovery' this week since I started the program on Tues.).

Arms super set (alternating):

• Preacher curls -- 75 x 10, 85 x 7, 90 x 6, 90 x 3
• Tricep push downs -- 120 x 10, 130 x 10, 140 x 10 (let some other guys get the cables so didn't work up to where I had to lower reps... should have started at 130 or 140)

2 sets of cable flyes (not sure weight -- just jumped in on some other dudes' sets to try em out... my form was sloppy).

Oh, and some Admiral Fishfaces with 90's -- 3 sets of 10-15.

Core circuit -- not strict counting.

• Knees-to-Elbows x 10
• Weighted Decline Sit-Ups <15>
• Weighted Decline Russian Twists <15>

Repeat 2x. On first round I did 15 sit ups and second I did 11, on both rounds of RTs I did 13 or so I think.

Weigh in: 175 ... AM weigh in so don't put much stock in it. Gotta get the weight on decline again. If I can get to the gym again in the afternoon, TABATA INTERVALS (including heavy bag, so buy some knuckle tape -- maybe burpees, bag and chinnies -- no legs, as they will interfere with intensity squat).

Tuesday: TMS Volume Day #1

Squat: 5 x 5 x 205

OH/Push Press: 5 x 5 x 105

Barbell Row: 5 x 5 x 135

Weighted Dips: 3 x 5 x 10

Weighted Pull-ups: 3 x 5 x 10

Weighted Back Extensions: 3 x 10 x 25 (ow -- at the time, the hams get strained but i know i is gonna feel it in my back meat)

Quick core: v-ups, various crunches, leg lifts, chinnies, non-weighted russian twists, side plank holds (2x on most of these)

Weigh in: 177

Hardest thing was back extensions - mighta hurt myself a bit there and then exacerbated with twists or something b/c side/back hurts a bit. This was nostalgic from the 5x5 beanslift days. Everything was easily doable but felt a *little* strained on final set so I guess I started on good weights - not my max 5x5 weight probably but good start for building program.

Get creative and get some interval work in next two days. On Friday Intensity Day, max out on the lifts and then tackle the dumbbell bear, the 50 man maker challenge with increased weight or some sort of circuit with man makers in them (Burpees, Man Makers, knees->elbows, sit ups maybe?)

Texas Method Intermediate Strength Training

This is how I gwon squat 300: http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/

Have spreadsheet all cooked up... will stay strict on squats (except may do reg back squats on recovery days instead of fronts). For other lifts, may play a little loose -- main goals here:

• SQUAT 300lb! (even if it's 1RM... my spreadsheet structure puts me at 305-310 for 1RM at the end of 10 weeks)
• BENCH 200+lb for reps
• PUSH PRESS close to 180 and OVERHEAD PRESS 135+ for reps

NOT an appropriate use of my work's FTP server -- spreadsheet: http://site.pfaw.org/ben/Beans.texas.method.xls

(use this link going forward: http://spreadsheets.google.com/ccc?key=0AmRrnbT6m3QfdFRKTGVWSkdCQmMwTzBuZ1hBdVVLZ3c&hl=en)

Monday: MEBB Bench + Rope/Bag/Sprint Circuit + Resolution

MEBB Bench Press:

• 3 x 135
• 3 x 145
• 3 x 155
• 1 x 165
• 1 x 175
• 1 x 185
• 1 x 195* (PR as far as I remember)

* I grabbed a spotter for 185 and 195... 185 went up easy but he def helped stabilize a tiny bit on 195. He said it was good and to count it, so I am, but it gets a *.

Circuit:

• Jump rope fast -- 30 sec
• Heavy bag combos -- 30 sec
• Jumping lunges -- 30 sec
  
• Heavy bag combos -- 30 sec
• Sprint once around track (a bit under 100m)
• Rest for the duration of one more 30 sec interval on top of the sprint one.
  

Repeat 6x.

(Stupid jump rope was broken -- must procure better one with 2 handles next time. Oh, and tape up the knuckles with medica/athletic tape before working the bag, dummy. I like having skin on my knuckles.)

Weigh in: 179 - Gained a full 5 pounds since Friday, and it was from:

• Friday late night jumbo slice AND Macky D's
• All night food binge from camping - burgers, sandwiches, dogs, chicken and too many smores
• late night pint of ice cream on Sunday
• beer beer beer beer beer

Gawt know the beer ain't goin nowhere in the summa time. But eat healthy all week. Lose the new weight before the weekend. Avoid the smoking stuff that causes munchies. And get in some good fat burning workouts. It is resolved.

Friday -- MEBB Squat and Medium Intensity Conditioning

Warm up: 5 burpees/5 pull ups, 3x

MEBB Back Squats:

• 3 x 205
• 3 x 215
• 3 x 225
• 1 x 235
• 1 x 245
• 1 x 255
• 1 x 265 -- FAIL (two attempts)

Ugh -- I did 255 with ease and I got nice and LOW. It felt great. I knew I had 265 and thought I would even keep going. I guess I was being strict about gettin' low and all, but it felt crappy to fail on 265 after I had just easily made 255 my bitch. Next time I try this I may structure it so 275 is at the top of the drill.

Akbar blaster combo (SDLHP + Cleans) CIRCUIT -- 10, 8, 6, 4, 2:

• Sumo Deadlift High-pull (95lb)
• Hang Clean (95lb)
• Dips

I was disappointed with this too. I had meant to add in some knees to elbows when I thought of this earlier AND I really should have doubled the volume and done 10,9,8,7,6,5,4,3,2,1, maybe splitting up the SDLHPs and cleans with the body weight exercises. Do the full fucker next time and do it for time.

Some bicep and tricep sets, alternating, on the cables...

Lazy core finisher:

• 5 knees-to-elbows
• 10 weighted sit ups (45lb)

Repeat 3x.

Weigh in: 174

INJURY REPORT - July 31, 2009

Elbow -- I think it's fractured... from the spill during the limbo contest like 2 weeks ago. Still hurts to the touch (a lot) -- more noticeable now than then. Full range of motion, but every time I bump it or lean on it it's like YOW!! ... not good. Must avoid x-rays (will cost $ I don't have) -- give it a few more days.

Infection: Pink eye >> mild sinus infection >> some sort of throat thingy.

Head hurts -- to the touch. Could I have rubbed my eye that bad the first night or could the infection be causing my brow/front of forehead to hurt to the touch as if I headbutted something? Very strange. I know I didn't actually headbut anything or wipe out on my head.

Think that's it for now. Could be worse.