Notes from Week of 2/22 and mini resolution re: fat burning

• 5 consecutive days of structures workouts more or less as RX'd (alternating lift/strength days and interval-based metabolic conditioning)
• increased deadlift 1RM to 385lb but still shy of goal
• hit TGU goal (80lb)
• got beat by bad strategy on one workout
• eating habits fell off late in week (thurs-sat)
  

Recently, priority has been to get strength back and hit goals on some big lifts - a noble pursuit but it's not helping with what really SHOULD be my #1 priority: weight loss in the form of fat loss.

LOSE WEIGHT:
My summer weight was around 173 give or take a pound or two and including some fluctuations. I am touching 190 right now. I can accept that with some of the lifts I am doing, I will be putting on some muscle mass, but how much can I really be slapping on my arms, shoulders, core, or even back? Like 5-10 pounds over next 3 months or so, max?

Even at my summer weight, I could have stood to be free of another 10-15 pounds EASILY. I'm dense, but still, only like 5'8." My goal weight to hit and hold by the Summer (before Memorial Day) is 175.

STOP THE FLUCTUATION:
If the weight is not going in the downward direction, it should be level, and it certainly should not jump drastically from week to week or even day to day. In FOUR days, I lost 4-5 pounds and the gained back about 6. That is insane.

DIET:
Worst thing ever and last resort... gonna have to start not only eating better, but eating less. I am a man of large appetites across the board, but I need to learn to stop stuffing my face. Even when I am eating very healthy foods, I am just shoveling it away in too much quantity.

And finally...

PRIORITIES:
I did a few good things this week, and getting back strength is a good task to play around with now since snow is still on the ground and stuff. But let's face it -- would I rather Deadlift over 400 pounds and Squat over 300, or would I rather be lean and mean. They are not mutually exclusive at all, but there are only so many days in the week and I think as we ease in to the Spring, my priorities need to shift away from strength and more toward conditioning, with an eye toward the superficial I hate to say. I feel excellent right now. Strong and fit. But I look fat and gross, and that's keeping me from enjoying the other stuff.

Try to keep more or less to this week's lifting RX, BUT be ready to start deadlifting, TGUing and maybe even Squatting once every two weeks instead of once or more every week.

Week of 3/1 -- Basic RX list

• Clean and Press -- same weights as last time for good sets
  
  
  • on same day, do some thrusters (can space em out), some SDLHP or upright rows, some shrugs and some delt isolators like raises with DBs or cables and crank out a few sets on the rear delt machine on way to locker room
  • maybe do some more explosive stuff here too w/ barbell punches and shit...
    
    
• Weighted dips and pull ups
  
  
• weighted chin ups (with some space between this and weighted pull ups)
  
  
• Tumminello's Weight Plate Metabolic Circuit
  
  
• Core work with weighted sit ups, twists, russian twists, and o so much more
  
  
• Deadlift Heavy, TGU Heavy (80 again cleaner), Squat Heavy

(Can sneak in some of the lifts over weekend if need be -- maybe deadlift and weighted chins..)

Friday - Strength and Burn: Goal Pudding and Humble Pie

Lesson: Eat Right. Weighed in at 186.5 -- undid all my weight loss work this week with a crappy (SHITTTYYY) dinner at a crap shack ghetto diner that was out of every single healthy(ish) option on the menu. (and a bread-heavy sandwich for lunch today) dammit.

This was worst workout of the week, but was good week in all. Will conquer the failed complex (below) next week and try to eat better.

1. Warm up on concept 2 (10 min)

Continue to have fun with this although it will probably be short lived -- varying the way I pull back the bar (side/twist, curl, overhand, underhand, stacked/vert but to center, etc).

2. Strength lifts

Turkish Get Up

• 3 x 45
• 2 x 55
• 1 x 65
• 1 x 80 (PR)

Got it! I forgot my gym don't have 75lb DBs (skips from 70 to 80, so I had to as well). At the VERY end of each side on the PR I kind of collapsed with weight/dropped it to side. So I will try again at same weight for cleaner reps next time. But I'm counting it. (If I can keep good form all the way through to ground that will be great since that's a lot more weight than I can press or bench w/ one hand.

Hand Stand Push-up [practice]

• 1 x 1
• 1 x 1 FAIL

Barely got the one rep one time... practice these at home outside of other workouts...

1-arm DB Floor Press x 6/side x 60? (forgot weight -d'oh!)
Bench x 5 x 135 grrr... was going to pop off a few sets at more reps or more weight but right shoulder started hurting and clicking a little so I stopped right there - was NOT worth tempting fate w/ my shoulder for the bench when I have the centerpiece of my whole current regiment coming up on Monday (Clean and Press).

3. Circuit training

Tumminello's Weight Plate Metabolic Circuit -- with a 45lb plate:

• Overhead Squat x 6-8
• Swings (like kettlebell swings) x 6-8
• Bentover Row x 8-10 (fast)
• Reverse Lunge and Twist x 8-10 total
• Diagonal Chops x 6-8 each side (down to up, full contact twist style in legs, finishing rep with chest nice and high)
  [Complete 5 rounds; 90 sec rest between rounds.]

FUCK! FAILLLLLURRRE. Only finished 2 rounds.

I thought this would be easy with max reps since Cosgrove's Evil 8 complex from same web page was kind of a cake walk, bit nooooo, this was awful. The first 2 movements are easy and then the lunges are where it starts to wear you down, and it doesn't stop there. Try this next week without any big lifts or anything first. I can definitely do this with a full tank -- just after those TGUs, and with sore legs from rest of week, I was kind of gassed.

Wanted to do quick finisher on rear delt machine but totally forgot - get that nonsense in on Monday after workout since it's right near locker room.

Thursday GPPish circuit

1. GPP
Repeat 5x

• Ground and Pound x 30 sec
• Lunge Jumps x 30 sec (1st 3 rounds... last 2 rounds did Grasshoppers instead b/c my quads were sore and I just was gassin' out on the lunges ... wahhh)
  
• Heavy Bag x 30 sec
• Jump Rope x 30 sec

Rest 30 sec between rounds, making total time 15 min.

I had RX'd this with Shouldering the detached heavy bag as well, but before I started circuit, I tried a few to feel out weight (which was prob 70-80lb) and I busted the bag open at the zipper seam. Couldn't fix b/c the actual zipper handle was broken :( Still used for Ground and Pound and "beat the stuffing out of it" good.

No skin on the knuckles -- things that require hands (like jump rope) don't mix well with bag work since the fingerless gloves don't offer much in the way 0f skin protection.

2. Core circuit

• Deadlift Twist x 6/side x 90lb
• Full Contact Twist x 6 x 50lb on bar
• Weighted Side Bends x 10/side x 45lb plate
• V-ups x 10

Repeat 3x.

I was playing this one by ear and would have done more rounds but the DL Twists were kind of brutal (maybe b/c of leg soreness) - actually, everything was kind of brutal except the V-ups which were easy. I should have done 15-20 V-up sets and maybe 10 FCTs instead of 6. Oh well, next time.

Finished with some knee hugs and chinnies.

Weigh in: 183.5

Regularity is KING. If I can drop a pound or two a day, I will be back in fighting shape in no time.

Wednesday: Strengthy lifts +

1. Warm up on the ol' Concept2 rower upstairs (10 min)

I found my new warm up. This is awesome. It's perfect -- not a huge heart rate jammer, but it gets the sweat coming out, doesn't really tire you out and you can vary your rowing style in cool, experimental ways! Curl the bar instead of pulling it back for great bicep exercise -- I did that for like 3 minutes in the front and then for the final minute (you can just do palm-up row to get the biceps involved a *little bit* while still keeping the back muschles involved)... hooray!

2. Back Squat

• warm up
  
  • bar reps (like 10)
    
  • 2 x 5 x 135
  • 1 x 5 x 185
• 4 x 3 x 225

3. Deadlift

• warm up
  
  • 1 x 5 x 135
  • 1 x 3 x 225
• 4 x 2 x 315

Wanted to go for heavier, like 3 x 3 x 350, but I was feeling this out and even 3-reppers are tough after getting over 300. Actually, the first work weight set was probably the hardest. I felt like on 2nd and 3rd sets I could have gotten a 3rd rep at least. This was right weight for today though, after the squats (and after yesterday's burpees).

4. Weighted pull ups and dips (alternating for 3 rounds)

• Pull ups @ 20lb -- 5, 4, 3
• Dips @ 20lb -- 7, 5, 4

This is crap. I think I was up to 3 x 5 x 30 on each when I was doing TX method (probably could have done more on dips) -- do same weight next time... actually, same weight until you can complete at least 3 x 5 for both. (Not sure how much chain/belt weighs -- maybe 5lb, but not counting.)

5. Some fat bar (power) curls

• 3 x 9 x 75
  

These were hard -- used the long bar and that's always harder anyway b/c of weight distribution.

Tinkered around to cool off but nothing worth counting...

Weigh in: 185.25

3 good ones in a row. Keep it up.

Starting *next week* another workout for the rotation...

I am not quite ready to start reading US Weekly or People Magazine, and I admit this is kind of embarrassing, but over the next 3-4 weeks (starting next week), try to squeeze in one of these 'celebrity workouts' from Men's Health once a week.

I'm really only interested in trying the Jason Statham and Hugh Jackman workouts b/c they look like they can be fairly brutal (Statham's in particular). Look at some of the other workouts tho for the hulks or athletes on the list for exercise ideas. For instance, the Tiki Barber workout looks kind of weak but the Bar Carry exercise in there looks pretty sweet and I will poach.

Just try these for new ideas... keep what you like and nuke the rest, but the RX'd structures at least provide some sort of "challenge" I guess.

Tuesday: Burpee/Sit-Up/SPRINT

Time this homemade concoction and then test it again in a few weeks to see if time improves.

For time:

• 25 Burpees
• 50 Sit ups
• Sprint 1 lap full throttle on Y track (just shy of 100M)
• 20 Burpees
• 40 Sit ups
• Sprint 1 lap
  
• 15 Burpees
• 30 Sit ups
• Sprint 1 lap
  
• 10 Burpees
• 20 Sit ups
• Sprint 1 lap
  
• 5 Burpees
• 10 Sit ups
• Sprint 1 lap
  

18:10 is the time to beat.

I'm so out of shape right now that it should be easy to beat (that was 18 minutes of pain)... once I get back my burpee ability circa early summer, it should flow better. Should have had more running/sprinting maybe. Oh well - gotta beat this time on THIS routine now. Try to shave off a solid 2-4 minutes on next performance. Should be doable.

Weigh in: 187.5

Monday: ADD, no benchmarks hit, good workout tho

Failed on only RX'd part of workout but still got a decent lifting w0rkout and a very good sweat. Will make the best of it.

Warm up: Some plyo push ups, knee tucks, a few 145lb snatch grip deadlifts and all manner of empty bar movements (cleans, presses in front and in back of noggin, overhead squat and lunge)

Hang Power Clean and Press
Eased in with a few reps of 90... was not feeling 100%, and first attempted set at work weight failed on 2nd rep -- just half-assed it. Actual sets:

• 145 x F: 4 (ouch-- could have hit 5 or 6 for sure but palm sweat got me)
• 145 x F: 2 (second attempt sucked too and was barely legit as second rep was struggle to press it up)
• 90 x 10 (Failure or close to)

Fuck. Same weight next week. Use the chalk next time.

Rest of workout focused on shoulders and some akbars to make up for poor C&P performance. Idea is a decent shoulder workout plus handstand push ups on Friday and will be ready to perform well on C&P next Monday or so.

Did sets in rotations for 2 full loops with cable exercises and some Y-presses tossed in...
Shoulders: Seated DB presses with 40lb DBs ... front and lateral raises with 15lb DBs ... rear delt raises with 30 and 35lb DBs ... some cable raises and presses ...
Akbars: 2 x 15 x 90lb DB Shrugs; 1 set of 7 or 8 upright rows at 80#

Was going to finish lifting with weighted pull ups and dips but the apparatuses were always in use it seemed and I was kind of tired for good showing on those anyway -- will do on Wednesday I guess. Did a couple of sets on the upright bench instead (5x135; 9x95).

Sloppy ADD Core finish consisting of V-ups, leg lifts, knee hugs, hollow rocks, plank holds (reg and each side), super mans, whatever that crap is called with the leg back and arm forward (on knee), and some stretching and dive bomber push ups. (will do something better with weights next time)

WEIGH IN: 187.5.... Oh my garsh!

Burn. Fat. This. Week. weightless/bodyweight/fast routine and later, on Wed or Friday after big lifts do a complex AND possibly a strong weighted metcon circuit to finish.

week of 2/22 -- Easily doable RX

Must-do big lifts:

• Hang Clean and Press (145/155 + back off set)
• Turkish Get Up 1RM 80lb+
• Deadlift heavy reps (like 3x3 at 350lb+)
• Squats just to ease back in -- maybe 5x5 or 4x3 heavy

Conditioning

• at least one workout with sprints
• at least one conditioning workout with the basics (pull ups, push ups, squats, etc)

Core training

• core work at least 2 days

Getting a little more specific -- hopefully I can stick to this.

Because of my goal to eventually conquer "Fran," and also just b/c it's a good idea anyway, it's time to start incorporating some explosive movements, probably most often on Clean and Press Day (snatch, thruster, barbell punch, plyo push/pull ups ... maybe swing, SDLHP and fast rows). This week, let's get it in on Friday.

WEDNESDAY: Squats and Deadlift ... hopefully squats won't wreck me on Thrusters come Friday and Deadlifts won't make my back too stiff to snatch heavy.

THURSDAY: Interval training or other weightless conditioning + GOOD CORE CIRCUIT (poss with weights)

FRIDAY:

• warm up on concept 2
• TGUs
• Handstand push up/s (maybe at home in AM)
  
• Tumminello's Weight Plate Metabolic Circuit -- with a 45lb plate:
  
  • Overhead Squat x 6-8
  • Swings (like kettlebell swings) x 6-8
  • Bentover Row x 8-10 (fast)
  • Reverse Lunge and Twist x 8-10 total
  • Diagonal Chops x 6-8 each side (down to up, full contact twist style in legs, finishing rep with chest nice and high)
    [Complete 5 rounds; 90 sec rest between rounds.]
    
    
• Finish on the bench -- need to up my skills ....
  ALSO, if for some reason the weight plate complex doesn't burn enough fuel, rip off some explosive sets of DB snatches, barbell punches and thrusters...
  

MENU (complexes, circuits and WODs from CF and other sites)

Fr CFV

6×400m, 2 minute rest between each interval.

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

For time:
400m Run
30 Pull-ups
30 Box Jumps
30 Push-ups
400m Run

-------

Two from CF Football:

Complete as many rounds as possible in 10 minutes:

5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

Complete 7 rounds for time of:

3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box

* This second requires having HSPs to the tune of 7 x 6 (pretty insane, but hopefully one day!!!!)

---

from Hells Bells:

Three rounds for time of:
15 Hang Power Cleans, 135lbs
15 Burpees

http://media.crossfit.com/cf-video/CrossFit_lipson_hangcleanburpee.mov

Hell’s Bells
Kettlebell Swings unbroken sets, 24kg
21, 18, 15, 12, 9, 6, 3

OR

1-arm press
1, 1, 1, 1, 1

OR

Another strengthy lift...

PLUS

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Weighted Sit-ups, 45lbs
Burpees

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

3 rounds for time:

• 400m run
• 20 box jumps
• 10 pull-ups

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

Barbell Complex: 3 x 8 each of,

• Rows
• Cleans
• Front Squats
• Military Presses
• Back Squats
• Good Mornings

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

Endurance running from CF virtuosity:

6×200m sprint, 60 second rest

and/or

6 rounds for time
200m run
10 jumping lunges

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

From Hells Bells
3 rounds for time of:
400m Run
21 Dumbbell Thrusters, 35lbs

Heavy Metal
Perform 6 rounds of:
15 unbroken Overhead Squats
20 unbroken Double Unders
rest as needed.

Tabata Mashup:
Pull-ups
Push-ups
Squats

This Tabata workout is 20 seconds of work followed by 10 seconds of rest for 24 intervals. Switch exercises every interval. Your score is the total number of reps performed for each exercise.

================

http://www.crossfitfootball.com/blog.php?id=9290

Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

*Strict Dips are performed without kicking your legs to gain extension, as in a Kipping Ring Dip. If you can not do Ring Dips without kipping it best to do Stict Dips on a stable bar. No need to increase the reps if doing Bar Dips.

*For a dip to count as a rep your chest must touch your hands at the bottom of the dip and return to a locked out position.

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

21-15-9 reps of each of the following:

• 75# SDHP
• BWSquats
• 75#Pushpress
• pushups

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

• Snatch: 1 x 80/side (or more)
• Fast DB Row: 3 x 80/side
• Barbell Punch: 5 x whatever/side
• Thrusters: 7 x 95

-----

This sounds scientific...

Hell’s Bells at 12:30pm
Overhead Squat
In 15 Minutes find your best set of 3

In 7 minutes:
800m Run
Complete as many Overhead Squats as you can at 60% of your best set of 3 from above.

OR--

Heavy Metal at 6:00pm
Overhead Squat
In 15 Minutes find your best set of 3

In 7 minutes:
800m Run
Complete as many Overhead Squats as you can at 60% of your best set of 3 from above.

=================

From CF Virtuosity:

“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

note time for each of five rounds
----

Hell’s Bells
Complete as many rounds as possible in 20 minutes of:
8 left arm Dumbbell Snatch, 35lbs
8 left arm Overhead Squats, 35lbs
8 Pull-ups
8 right arm Dumbbell Snatch, 35lbs
8 right arm Overhead Squat, 35lbs
8 Pull-ups

Heavy Metal
“The Beast”
Complete as many rounds as possible in 20 minutes of the barbell complex:
Power Clean
Front Squat
Push Press
Back Squat
Snatch Grip Push Press
Overhead Squat

Men use 95lbs. Women use 65lbs. Once the bar is picked up it cannot be put down until the whole complex is completed. Putting the bar down prematurely is a foul and will disqualify the round and the athlete will have to start over from the power clean.

Gym-Nasty

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats

--

from CF Football:

(basically Bear complex)

Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Rest 90 seconds between sets.

Post number of total drops and weight used to comments.

---

Hell’s Bells
Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm

5 rounds for time of:

• 10 Burpees
• 20 Double-unders

-------

"Lynne"

Five rounds for max reps of:

• Body weight bench press
• Pull-ups

Score is # reps.
---

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.

-----

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

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

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

-----

"DUMBBELL BEAR" COMPLEX:

Every minute on the minute for 20 minutes perform the following:

• 5 Deadlifts
• 5 Hang Cleans
• 5 Thrusters

As rxed, the load should equal 45% of body weight (which would be 35lb or 40lb DBs for me depending where my weight is on a given day). I've completed it like a champ with great, steady time for each round and good rest at 25lb DBs.

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

THE INTERVAL CHALLENGE (courtesy of Ross):

• 12 Burpees
• 24 Pushups
• 36 Bodyweight Squats
• 400m Run

Complete 4x. Time it.

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

The "300" Workout:

• Pullups - 25 reps
• Deadlifts with 135 lbs - 50 reps
• Pushups - 50 reps
• 24-inch Box jumps - 50 reps
• Floor wipers - 50 reps
• Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
• Pullups - 25 reps

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

A Bephf concoction:

Load up the bar with 95lb

• 20 pushups, holding bar
• 20 rows
• 20 cleans
• 20 presses
  

Complete 3x.

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

"Jumping Around" (courtesy of Bephf):

• 20 Double-Unders
• 10 Burpees
• 5 Box Jumps

Repeat 10x.

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

ANY of these are awesome, but would likely have to replace the run with something else (burpees or rope probably)

Gym-Nasty at 12:30pm
10 rounds for time:
Run 150m
10 Box Jumps
20 Situps

Hell’s Bells at 6:00pm
10 rounds for time:
Run 150m
10 Kettlebell Swings
20 Situps

Heavy Metal at 7:30am & 7:00pm
10 rounds for time:
Run 150m
10 Hang Power Cleans 95lbs
20 Situps

Thursday: Chasing Fourhunnit

Hitting a wall in front of 400lb on that Deadlift, but hadn't lifted at all in 3 weeks and barely for a while before that (so much for my February resolution - disrupted by blizzards. good thing I gave up excuses for Lent)...

As RX'd by science

Warm up

• DB swings (55lb)
  
• stretching of legs and hips
  
• some quick bar rows to get back muscles warm
  

Deadlift

• 2 x 5 x 185
• 1 x 5 x 245
• 1 x 3 x 280
• 1 x 1 x 300
• 1 x 1 x 320
• 1 x 1 x 340
• 1 x 1 x 385 (PR)
• 1 x 1 x 400 FAIL
• 1 x 1 x 400 FAIL

Very frustrating. I didn't go too big here. 385 was TOUGH so going to 395 would have failed too probably, and if I was going to 395, why not 4. I took like a 4-5 min break and moved around, stretched, sat down a bit and tried to collect my CNS before 400 attempt. I just didn't have it though. I thought I had pinpointed the breakdown being in my upper body (lower back maybe) but my legs didn't want to push it up either on second attempt.

Trainer at gym (dude who puts up WEIGHT) suggested trying to get reps on like 365 or so (said maybe 3x3) and that would open it up. That makes sense. Reps on heavy Deadlifts are so hard tho b/c you gotta go down so slow and delicately to navigate your legs and maintain form. Oh well - good thing I gave up excuses.

Hit some clownish super sets of preacher curls and cable press downs on my way out for the shit of it.

Weigh in: 185.5 .. FAAAAAAAAAAAAAAAAAAAAAAAAAATTTTTTYYYYYYYY

5 reasons to build a sandbag

http://therewillbesweat.com/post/393038584/sandbag-murder

http://therewillbesweat.com/post/350162722/25-repetition-roulette-sandbag-workout

http://therewillbesweat.com/post/389793937/sandbag-circuit

http://therewillbesweat.com/post/373501694/storch-it-out

http://therewillbesweat.com/post/354920268/quick-strength-circuit

Reason #6: Overhead holds

RX for Deadlift PR

Warm up

• DB swings
  
• lots of stretching (especially in hips and legs - hamstrings, quads...)
• some lighter lifts to get lats and traps warm

Deadlift

• 2 x 5 x 185
• 1 x 5 x 245
• 1 x 3 x 280
• 1 x 1 x 300
• 1 x 1 x 320
• 1 x 1 x 340
• 1 x 1 x 385
• 1 x 1 x 400

This is more than a little bit time consuming but it's apparently the recipe for success. If failure occurs at any time, try again with same weights the following week.

Shameful Wednesday :( ... conditioning (AM); strength (PM)

AM

Because I missed conditioning day yesterday, started off the morning with Work Capacity 101 at home. Only finished a miserable 5 rounds for total completion. Burpees is what got me (I am really out of burpee shape). Lungs were on fire and head was pounding so I didn't race to finish 6th round in the last minutes although I probably could/should have. Rested too long before 5th round.

WC 101 -- AMRAP 20 min:

• 5 pull ups
• 10 med ball slams (substituted 10 35# DB swings)
• 15 burpees
• 20 jumping jacks

(compounded shame: did much in view of mirror -- lotta belly fat hangin down on them swings. eek)
------------------------------------

PM:

Making it to gym was really tough and only thing I really needed to go in for would be TGU PR. But can still go for a PR if it's not a 1RM!!!!

3-rep max PR (focus on form on the way up):

• 5 x 35
  
• 5 x 45
• 3 x 55
• 3 x 65 (that's all the weight I got, with an precariously barely-twisted bolt, unless i can tie some crap to the DB)

Dropped the weight to shoulder on the 3rd rep/left side on my way down but it was close enough to the finish that I'll count it (esp since I do left first and the right side was clean)

PR Science

http://www.elitefts.com/documents/warm_up_to_prs.htm

Monday Strength (and plan for next few strength workouts)

First time back in gym in like 3 weeks...

Hang Power Clean and Press

• 7 x 135
• 2 x 145
• 10 x 90

Not the best continuation of last time I tried this. Was going for 8 or more on first set of 135 but was lazy on the 8th rep and twisted my wrist funny causing failure :(

Deadlift

• 5 x 135
• 3 x 225
• 1 x 315
• 1 x 405 FAIL
• 1 x 405 FAIL

I was going straight for the business here to get my PR but was falling short. I want 400. I can taste 400. If I do Deadlift first at the top of the workout, I will get 400. (First lift was max effort.)

Finished workout with some bullshit curls and raises. I was tired and pressed for time, both!

Weigh in: 184

RX for next few strength workouts:

Next one

• start with TGU max effort (aim for PR -- 75 or 80)
• Pull ups and Dips
• MAYBE Rows
  
• Do some serious arm work after

One after that

• start with Deadlift max effort again... get the PR (even if shy of 400)
• Squats 3 x 6 x 225 (to warm up the muschles and get back in for max effort next week)
• MAYBE Bench Press
• One set handstand push ups for max reps (1, 2, whatever)

One after that (next week)

• start with Squat max effots (go for 1RM/PR)
• Power Clean and Press (go for 8 x 145, then 155 to fail, clean up with 10-15 reps on lighter weight)
  

FEBRUARY: Not Just for Black History and Presidents Anymore...

It's February, and in addition to Black History Month and a couple o' presidential birthdays, it's a month for rededicating oneself to workout discipline and hitting goals... or at least that's what I'm doing. Wrote a blog about it. Like to hear it? Here it go.

Here's the basic plan:

• Alternating workouts -- strength/metcon
• Aim for 5 workouts/week

"Strength" workouts shall consist of big lifts for PRs + some rep work to get in the volume needed for increasing strength and prep the muscles for the intensity/PR attempt days...

"Metcon" shall consist of ALL manner of weighted and unweighted conditioning workouts including metcon circuits, complexes, GPP, intervals and all workouts based on running, jumping or rowing.

Throw in core training 2-3 (or more) times a week on top of other workouts.

Goals for month are simple:

• Deadlift 400
• Squat 300
• TGU 80
• Grow the guns*
• 15 pull-ups unbroken (20 by end of March)
  

* Re: the "guns" goal, on strength days, there's no need to be shy about adding in some muscle development lifts after the actual strength portion. Finishing with bicep/tricep work once or twice a week won't hurt nobody. Shoulders will be accounted for in strength lifts...

Another goal -- limit the bullshit commentary and musings on the log. I'm never gonna read all those damn notes anyway. It's the numbers and the workouts that matter.