Thursday - Strength and Conditioning

You might be a red neck totally out of shape if you get super nauseous every time you work out. That said, I gotta get back to basics. Minimalist approach might be best as long as things are getting done.

Today was okay. Tomorrow, God willing, running intervals and core. If not this weekend, kick off next week with a GPP (gotta get in the habit of one good GPP a week -- and working out more than once, twice, or 0 times per week - FFUUUU...)

1. Max Effort Hang Clean and Press (3/1 - just to see what my max is)

• 3 x 110#
• 3 x 120#
• 3 x 130#
• 1 x 140#
• 1 x 150#
  
• 1 x 160# (PR)
  
• 1 x 170# FAIL
• 1 x 170# FAIL

Could not get the clean at 170. Burned 10 reps on 80# to finish.

2. Weighted DB Conditioning Circuit - all with 50lb DB

• one-arm snatch x 5/side
• one-arm swing x 5/side
• one-arm row x 5/side
• one-arm bench press x 5/side

Repeat 3x.

Funny how the benches were kind of tough (the hardest thing) and for the snatches/swings, 50lb felt light as a feather. Still was a burner. Included the swings because the smerl of my back has been bothering me - particularly the right side - and I need to do some lower back strengthening. It actually bothers me a bit after my clean/presses whenever I do those but answer is not fear, it's strength!

Weigh in: 189.5!!!!!! fat

Tuesday -- Make up day (shoulders/arms/lil' back) - PART 1

Never got that last one in, but that was planned really crappy anyway (would take over 2 hours) -- so did part 1 today and will also do arms on Friday (as well as either light pressing -- maybe as part of man-makers or thrusters or something -- OR handstand push-ups). Will make up the core elsewhere -- need to get at least 2 core sessions in this week.

Warm up: Concept2 rower for 10 min

Hang Clean & Press:

• 80# x 10
  
• 140# x 4
  
• 115# x 7

Arm/back circuit (3x):

• DB Curls (35, 40, 30) x 4-10
  
• DB Tricep Press (up/behind back) (20, 30, 30) x 5-12
  
• Barbell Row (115) x 7
  
• DB Shrugs (80) x10-15
  

Ignore stupid weights on curls and shit -- those aren't lifts I clock.

Couple of rounds of iso-delt raises (+ reverse flys), some pull ups...

Everything was a struggle. Blech. AND I took a 5hr energy earlier -- so much for that. Even though I will try again b/c who knows how bad it woulda been otherwise.

Weigh in: 188.5 (Blech!)

/Friday/i mean Saturday - shoulder strength, arm blast, back + core

Today is a long one. Looking at 1.5-2 hours gym time not including locker room and walk. Don't overdo it on the weight in the circuits. The sets can be low-mid rep, but complete the sets for lots of reps total on the day. This is gonna leave a mark!

RX:

Warm up - concept 2 (get those legs right)

Part 1:
Clean and Press:

• warm up with some reps @ 80 or 90
• 140 x F
  
• 150 x F
• cool down with higher rep burnout @ 80 or 90 (til F basically)

---
take a quick rest for muscles if needed; maybe hit elliptical for 2-3 min or treadmill for a 2-3 min jog...
---

Part 2:
Arm + Back circuit (3x):

• DB curls
• Behind head DB tricep press (2 hand or 1 hand)
• Barbell row
• DB shrugs

Arm + Shoulder circuit (3x):

• Bar curls
• French press
• rear delt iso with the cables and/or DBs
• plate or DB raises (lateral+front)

End with 2 sets of light bent-over DB tricep raises

-----
take a break, lay down, throw up, drink water, whatever.... if energy is there, jog it out for a min or two
-----

Core circuit, weight and #rounds tailored to where the fuel gauge is at.

• Russian twists (if that lady isn't completely hogging the sit up bench as usual)
• Sit ups (weighted?)
• Reverse lunge and twists (w/ plate)
• Back extensions

SORENESS + a note...

I missed the damn gym/workout yesterday bc too busy at work and then had 7pm meeting so wasn't even all done til after 8 and was pooped, hungry and beaten down. I think that might be contributing factor to the crippling soreness I am dealing with in my leg and butt meat from Wednesday's workout. It feels like the lower half of my body was beaten with a hammer. I need to try to deal with this somehow in advance of today's lift. I also need to make sure I throw in some good core work to the routine. Will need a lot of time in the ol' Y today.

Note: This soreness is a sign that I need to get back into squat shape at least a little more. 3x a week is much, but at least once a week would be great if I can actually work out 4+ times a week, and twice a week (one time heavy) would be great. Along these lines, I really need to remember where my bread's buttered and start deadlifting again too (at least once a week).

Wednesday ?merr?? -- dammit, i shoulda done a cinco de mayo-themed thing!

Well... guess I did a Cinco kind of thing this morning: several sets of 5 pull-ups (I think 5 or 6 sets total) just as I was in and out of bathroom, shaving, getting ready, etc., plus a set of 5 40lb Man Makers. SO, the 5-rep thing was Cinco-ish. I am going to make sure that every time I can, I am going to at least do some of this monkeying around in the morning. I NEED to get my pull-ups up, but besides that, even a quick GPP or timed burpees or something is a good way to start day...

PART I:
Warmed up with some stretching and air squats ("limbering")

1. "Warm Up" Circuit -- light squats and swings -- 3 ROUNDS:

• Squats x 10 x [135, 155, 175]
  
• DB Swings x 20 x 35#

Bench warm up -- 20 x bar, 10 x 95# >>
2. Bench-y Circuit (to feel out the motion post-injury) -- 3 ROUNDS:

• Bench x 125# x [6, 5, 3] -- last set was total FAIL (needed help with bar, blech)
• Barbell Curl x 10 x 60#
• Dips x F [6, 4, 5]

I would have done 4 rounds if not for the bench fail. To be fair I haven't benched in FOREVER, and I did warm-up set.

PART II:

For time:

• 400 meter run (5x around Y track)
• 20 push-ups
• 30 air squats
• 40 sit-ups
• 400 meter run

7 minutes... had pretty leisurely pace around track (after squatting and whatnot legs felt like they weighed 100lb each on the run).

Weigh in: 187.5

Thurs: MetCon + Core
Friday: Move Weight on Clean&Press, then do a real arm burner (bi's/tri's), maybe some rear delt sets too.

BY THE WAY: those Dip numbers SUCK SUCK SUCK!!! WTF???

Monday: Continuing to Struggle :( ... ADD, some snatch 'ems

Energy levels continue to be a MAJOR problem. I don't know if it's the humidity (which is extreme) or if I need to start taking those 5hr energy shots or what... I think I am going to try to start getting in wake-up workouts (at home or the gym) to see if that makes a difference.

Pull ups

• weighted x 3 x 25#
• close grip x 5
• weighted x 3 x 25#
• close grip x 5
• regular (wider grip) x 3

These suck... get em into the daily routine. (Doesn't help that I have 15-20 more pounds on my body to pull up)

Taste of this CF Football WOD:
As RX'd:
AMRAP in 10 min:

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

I was just gassed after 3 rounds (which I did in about 4 min). I used RX'd weight -- 70lb DB. Will do this as RX'd for max rounds later this week or next week.

15 min on the elliptical

Weigh in: 189