Legs

This morning I decided to skip breakfast, and just shower before heading to the gym so I could train earlier (7:30am). I figured that would save me some time, as I could eat my usual oatmeal afterward while checking my email. However - and this seems bloody obvious now - I ran out of fuel halfway through today's session, and I got fatigued too quickly.

Back squats
95 x 10
115 x 10
125 x 10
135 x 10
145 x 10
155 x 9

I had originally planned on mirroring Paul's routine from last week, scaling his weights by roughly 70%. That would have meant three sets using 95lb, 135lb and 155lb. However, after the first set I remembered that I had done a five set routine with Paul, with 10 reps per set. I decided to switch to that instead. Last month I got to 7 reps at 155lb, so there was a slight improvement today. All reps were a2g. During the heavier sets, I took a brief pause at the top - a couple of breaths - then squatted down again.

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Bulgarian split squats (small bench) 5, 5, 5, 5, 5
95, 115, 130

It's been a long time since I've done BB split squats and it's time I added more variety back into my leg days. At 130lb I was wobbling all over the place and I really struggled to keep my balance, especially when I had my right foot back on the bench. I was so unstable that it actually felt unsafe, so I decided to quit after three sets. I rested a while, then attempted a few reps with 60lb dumbbells instead, but I still didn't feel stable. I think this was due to the aforementioned fatigue. Of course, the 69 barbell squats I did earlier might have contributed to this.

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30 traveling lunges @ 55s

The workout started well, but I'm very disappointed with the poor performance during the split squats. My morning schedule is still inconsistent since the house move, but I don't want that to interfere with my training progress. Maybe I need to reevaluate how I train. I remember reading that Angie Pye simply does the main site WOD each day, and that's all. Perhaps I should do something similar, and train for less time each day, but with more intensity.

Pulling

Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 0, 0

I think I should have spent more time warming up this morning. I arrived at the gym and jumped straight into my workout. My failure with snatches today was more a matter of mental preparation, I think; I didn't have much focus and my mind wasn't very relaxed. This improved as my session progressed, though.

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Wide cable rows
120 x 5
130 x 5
140 x 5
145 x 4
145 x 4

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5 rft:
8 x power cleans @ 115lb
8 x kipping pull-ups
Time = 13:13

Pushing

Alternate sets

Military press @ 75lb - 6, 4, 4, 3, 3
Dumbbell bench press @ 50s - 7, 7, 5, 6, 6

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Clapping push-ups - 8, 7, 6, 7, 7
Incline dumbbell flies @ 25s - 12, 9, 9, 11, 9

This was the first time I did clapping push-ups where my feet left the ground, too. 

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A quick metcon to finish.

RFT: 9-7-5-3
Dips
Push press @ 95lb (starting with a clean at the beginning of each round and after a break)
Time = 6:03

I probably could have gone 10lb heavier with the push presses, although there weren't any unbroken sets. The first 9 reps were broken down into 5 and 4.

Upper body

Personal training with Paul

Clean and press - 10 minutes to find 1RM
Final weight = 125lb (?)

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Rack bench press (7 holes, small bench)
95 x 5 then 20 push ups
115 x 5 then 20 push ups
125 x 5 then 20 push ups
135 x 5 then 20 push ups

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Cable row
100 x 10 then 10 neutral grip pull ups
110 x 10 then 10 neutral grip pull ups
110 x 10 then 10 neutral grip pull ups
110 x 10 then 10 neutral grip pull ups

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Working on strict sit ups, 10 rep sets

Conditioning and Bodyweight

Grace: 30 power cleans and push presses @ 105lb
Time = 8:15

The last time I did Grace - with the same weight - was in late November 2011. Back then, my form was bloody awful, with the bar going in front of me instead of straight overhead. Although I didn't video myself this time - the gym was a bit busy near where I was training, and I feel a bit intrusive if I video people working out near me - but I think my form was damn near perfect today. I could see from the mirror that the bar was overhead each time and that my arms locked out. On top of that, my time this morning was quicker by over 30 seconds, so I'm very pleased with that.

I rested for six or seven minutes because I planned on doing Fran as well, but my left shoulder felt a bit dodgy when I started doing thrusters. It feels fine now, but at the time the Grace push presses had obviously taken their toll.

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RFT:

50 pull-ups (kipping allowed)
Time = 6:14

Rest exactly one minute.

50 dips
Time = 8:01

Legs

Nothing really clicked today. The mind was willing, but the energy just wasn't there.

Front squats
135 x 3
155 x 3
165 x 3
170 x 1
170 x 2

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Deadlifts
175 x 6
195 x 4
225 x 1
255 x 1
275 x 1
295 x 1
310 x 0
310 x 0

With my first attempt at 310lb I nearly completed the lift, but lost my grip when I was almost standing upright. My second attempt barely left the ground, even after a three minute rest.

I felt tired today, and I'm not sure why. Not exercise fatigue - i.e. overtraining - just sleepy. I sometimes get frustrated, not because of inconsistency, but not knowing why my training ability is inconsistent.

Pulling

Complex: 3 power cleans + 3 hang cleans
85, 95, 105, 115, 125 (2 hang cleans)

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Cable rows
120 x 5
130 x 5
140 x 5
150 x 5
160 x 5

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Death by neutral grip pull ups
Score = 9 rounds + 6 reps

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Barbell preacher curls @ 50lb
6, 5, 5, 5, 4

Pushing

Thanksgiving today, and I felt like a lazy bastard and didn't want to go all the way to the gym, so I used my son-in-law's weights in my basement. A bit limited in what I can do, but I didn't want to do too much, anyway.

Alternate sets

Decline bench press
95x 11, 100 x 10, 8, 9, 105 x 8

Dumbbell shoulder press @ 25s
12, 10, 9, 8, 8

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Supersets

Dumbbell flies
20s x 12, 25s x 7, 7, 6, 8

Dumbbell bench press
20s x 12, 25s x 6, 6, 6, 5

Full body

Personal training with Paul

Complex: 1 power clean + 5 front squats
115, 125, 135, 140 (4 squats), 140 (3)

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Alternate drop sets

Weighted pull-ups - 25 x 9, 5, 4, 4
Pull-ups - bw x 3, 4, 3, 3

Military press - 65 x 9, 7, 7, 5
Push press - 65 x 7, 8, 6, 6

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Death by burpees
11 rounds + 9 reps

Conditioning

Okay, let's try again...

5-4-3-2-1
Clean and press @ 110lb
C2B kipping pull-ups x 2
Box jumps @ 24" x 2
Over the bar burpees x 2 (each side = 1 rep)

Time = 14:16

That's one second slower than last time! However, back then my wrists were still causing problems so I'd used two 50lb dumbbells; this time, I went for a 110lb barbell. That box jump crap was still at the back of my mind during the warm-up, but I seemed to be okay during the actual routine. Yeah, it's a little slower - one second! - but the barbell felt tougher than the dumbbells.

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2 round for time:
20 pull-ups (strict!)
50 push-ups

Time = 11:12

Maybe the strict pull-ups do make a difference. Meh! :-) Still, only 13 seconds slower than my target...

Legs

Best use of the Union flag ever!

I should preface this with a note that I cycled for a total of 40 minutes this morning - to and from McD's - about two hours before today's leg session.

Back squats (a2g)
135 x 5
155 x 5
165 x 5
180 x 5
190 x 5 (PR)

Pretty pleased with that. Last time I only managed 3 reps at 190lb. I did a couple of warm-up sets, which felt harder than I expected. I thought I'd put a 25lb bumper on each side, but I'd absentmindedly used 45lb plates! Muppet. Still, that means I did two warm-up sets using the same weight as my first work set.

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50 x deadlifts @ 185lb
15-11-8-8-8 reps = 5:16

I had a pounding pain at the base of my skull during this routine, and it definitely slowed me down. I think it was probably stress and lack of sleep.

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100 x traveling lunges
Time = 3:06

Full body

I'm sorry... what?

Felt pretty wiped out from an active weekend, so I wasn't trying to set an world records today.

Bear complex x 3
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 rack press
65, 75, 80, 85 (2), 85 (2)

With both sets at 85lb I failed with the third rack press. So close!

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Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1

That's one less rep at 95lb than last time, but I think my form was better today. It felt like there were fewer press outs than I often resort to.

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Amrap 12
5 military presses @ 70
10 push presses @ 70
15 push ups
Score = 4 rounds + 5 military presses

I did this a long time ago, improving by only 5 military presses today. Usually, I would be pissed off or frustrated by this but, like I said, I'm bloody exhausted from Saturday's workout and the 5k yesterday. I think I'm going to need a rest day tomorrow.

5k: Run for the Cure

Today I ran the CIBC Breast Cancer Run for the Cure for the fifth consecutive year. I wasn't expecting to run too quickly today because my legs were pretty damn sore following yesterday's personal training session. We got to the run site pretty early, so I had plenty of time to warm up and stretch. That helped tremendously, so I decided to do my best and try for a decent finish time.

I let the main crowd of runners get going for about 10 minutes, so I wouldn't be stuck in the crowd. The first part of the run is the most challenging as it involves a winding, step hill. For some reason I started out pretty quickly - too quickly - and I was already out of breath by the time I got to the top of the hill. I had to slow right down much sooner than I intended, and I thought I'd blown my chance of having at least one decent 5k this year. When I'd got my breath back, I sped up a bit and set a pace that I thought I could maintain consistently. It actually felt so comfortable I wondered if I was running too slowly. Because of the heavy overnight rain, I opted for the road course as it was less likely to b slippery.

I got to the halfway/turn around point and felt like I was in control. (By the way, I didn't check my watch until I crossed the finish line.) I was surprised when I saw the 4k marker because I thought I had much more than only 1k remaining. At that point, I really opened up. For the last section of the run, I went as fast as I could. My strides were really long and my arms were pumping like a friggin' lunatic. God knows what I must have looked like. That hill that felt so tough on the way up proved a different type of challenge going back down. I almost felt like I was going to end up somersaulting down the road as I pounded the asphalt.

I crossed the finish line and stopped my watch, finally checking it to see how I did: 25:47. That's nearly a minute faster than last year, and much quicker than I expected at the start of the day. My memory being as poor as it is, I can't recall what my best time was from previous years, but I'm really pleased with how I ran today, especially after the punishment my legs took yesterday morning. Of course, I'm not looking forward to trying to get out of bed tomorrow...

Full body

I come from a culture that abhors firearms,
but fucking hell...

R-band bench press (blue)
75 x 8, 85 x 8, 95 x 8, 105 x 5

Romanian trap bar deadlift
150 x 8, 170 x 8, 190 x 8, 6

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Glute ham raise
10 (eventually!), 6, 6, 5

Wide pull ups
8, 9, 8, 7

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Amrap 12
Hang power clean and push press @ 75lb
Every time the bar is racked, do 10 burpees
Score = 42 clean and press

Whacked myself in the mouth during the push presses, and now my gums are bleeding. Stupid sports injury #168...

Conditioning

Picture of me - with one-year-old Madi - taken in July 2005. Man boobs!
Compare this to a couple of days ago...

Short of time today - again - so I made up a quick routine that I could do in Stonecroft's gym.

In 20 minutes:
Buy-in - Row 1km

Amrap in remaining time:
10 x sit ups
10 x burpees
10 x air squats (a2g)

Score = 7 rounds + 10 sit ups and 9 burpees

Legs

Lindsay Valenzuela. Dayum, strong girls are hot!

Haven't done this in a while.

Complex - 1 squat clean, 2 front squats (a2g)
95, 105, 115, 125, 130, 135, 140 (F), 140

The last time I did this routine was nearly 11 months ago, when I got up to 130lb but failed at 135lb. Even though I didn't video this, I could tell my form wasn't great for the squat cleans at the heavier weights; my elbows were too low. However, that's difficult to correct midway through the motion, so when I got to the top of the squat clean, I shrugged to correct the position of the bar, which allowed me to improve my grip, then did the front squats with better form. The failed attempt at 140lb was due to my lack of concentration more than anything else, which meant I couldn't power the bar up to my chest and I dropped the bar on the way up. I rested 2 minutes, collected my thoughts, then tried again. Not great, but at least that's a 10lb PR compared to last year.

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Trap bar deadlifts, touch and go
170 x 10
220 x 8
250 x 6
270 x 6
290 x 3

My grip failed during the attempt at a fourth rep at 290lb. Other than that, I was doing okay.

Pulling

Not much time today, so had to keep it short.

Strict pull-ups - 9, 7, 7, 6, 5

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Wide cable rows
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

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Isabel
30 power snatches @ 85lb
Time = 7:40

September 25, 2012

Pushing

Push press - 3, 3, 3, 3, 3, 3, 3
85, 95, 100, 105, 110, 115, 120 (2)

This felt surprisingly comfortable up to 115lb as I got plenty of power and strength into the press. It got tougher from 115lb to the end, though.

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Bench press - 6 holes, small bench. Max reps @ 120lb.
6, 6, 5, 4, 4

As usual, I lifted the bar to and from the safeties. All of these reps were kind of touch and go; the bar didn't bounce, but as soon as I heard a "clink", I started punching back up.  

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For time:
50 dips
50 push ups, feet elevated on Swiss ball
Time = 15:35

The push-ups were much harder than expected, and I never got more than 5 consecutive reps.

Full body

Personal training with Paul

Alternate sets

Back squats - 115 x 10, 125 x 10, 135 x 10, 145 x 10, 155x 7
Military press - 65 x 10, 10, 8, 7, 7

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Wide grip pull-ups - 10, 8, 7, 6
Incline dumbbell bench press - 10, 10, 10, 9

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3 rft:
10 knees to elbows
15 sit-ups
Time = 5:59

Legs

Even though I didn't set the world on fire today, it still hurt like hell.

Superset - front squats/back squats, breaking parallel
115 - 3 & 3
135 - 3 & 3
145 - 3 & 3
155 - 3 & 3
165 - 1 (regular grip)
165 - 2 (crossover grip)

Just couldn't get my act together today. I started off going a2g, but couldn't maintain the depth when the weight started increasing. By 155lb, I was still breaking well below parallel, though. During the first front squat at 165lb, using the proper grip, I felt like I was losing hold of the bar, so I racked it. After resting for a minute, I tried again with a crossover grip, but my balance was off and I started to fall forward coming back up from the third rep. I had to drop the bar on the safeties. I didn't video this, so I can't assess where it started to go wrong.

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Deadlifts (deficit)
140 x 10
185 x 5
210 x 5
230 x 5
255 x 4
270 x 2

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Superset
Leg extension - 3 x 12 @ 95
Traveling lunges - 3 x 6 per leg @ 35s, 40s, 40s