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)
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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.
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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.