Wednesday, July 23, 2014

Training: 7/20/2014

Notes: Upper body is sore from yesterday's training.

Training: 7/19/2014

A. Incline Bench Press: build to a max (240lbs.)
B. Strict MUs: 1 rep every 30 sec for 10 min (complete)
C. Axle bar Pendlay Row: 2 x 3-5 @21X0, rest 3 min (115x2)
Time: 4:14

Notes: Feeling a little tired going into today's training.  Couldn't really get warm.  Bench press felt heavy after yesterday's long aerobic interval training (triceps and chest were sore).  I have never maxed my incline bench press before.  This number is much higher than my power snatch.  Strict muscle ups were not easy today, but no misses.  Pendlay rows felt good.  

Tester went pretty well.  I need to work on my HSPU kip.  I seem to be using my arms a lot for this movement and the kip does not feel explosive.  C2B felt good.  Burpees were decently fast.  Time could have been better with better HSPU.

Training: 7/18/2014

4 rounds:
on a 2 min timer,
Row 400m @90%, then
amrap KBS 53lbs in time remaining
rest 2 min
on a 2 min timer,
Row 400m @90%, then
amrap Burpees in time remaining
rest 10 min

Think working around anaerobic threshold on these, they aren't lactic endurance intervals.

Notes: Ate a little too close to training today.  I was feeling it in my upper chest during these intervals.  Overall however, I gave a very good effort and was happy with row pacing and output on the KB swings and Burpees.  I was able to recover between efforts effectively.  I really love and hate these intervals. 

Rest Day: 7/17/2014

Notes: Feeling good after yesterday's training session.

Training: 7/16/2014

AM Training:
Row 5 min easy
HICT Row 20 min @HR<150 10="" br="" damper="" sr="">
Notes: Completed right when I got up.  I know that the morning session allows me to warm up for the PM session a lot easier.

PM Training:
A. Split Jerk: build to a heavy single w/solid technique, then
B. 8-10 singles @~85% of A.
C. Alt. EMOM for 12 min:
even - Push Press x 8 TnG (add per set)
odd - 8 C2B
D. Strict HSPU: 5 x max reps unbroken, rest 90 sec

Notes: Great training session.  Felt awesome going in and there was no let down.  Made sure to open up the shoulders in both flexion and extension.  Lats were tight but they loosened up over time.  Called it at 300lbs. as this felt heavy and the lock out was solid.  The drop down singles gave me an opportunity to really work on the leg drive.  The focus for today was back knee down.  EMOM went great.  C2B felt awesome.  Thoracic mobility has been helping a lot.  Strict HSPU felt good. 

Training: 7/15/2014

Row 10 min @Z1
Row 2000m @HR~160bpm/rest 4 min x 2
--rest 10 min--
Row 2000m @HR~160bpm/rest 4 min x 2
10 min cooldown

Notes: Warmed up for the full 10 minutes.  Strapped on my HR monitor and got going.  The first interval was probably the worst because it always takes time for your mind to settle in and accept the fact that you will be on the rower for a while.  Heart rate creep caused the time to go up so I was probably able to hold a 2:04 pace at the 160 BPM.  Continuing to build the volume and lower heart rates.  

Thursday, July 17, 2014

Training: 7/14/2014

A. Squat Clean ladder: begin @185lbs, add 10lbs until failure. (you choose rest b/t attempts) (265lbs.)
B. Back Squat: 2 x max reps to failure, rest 10 min b/t sets - use same wt. as last week & try for more reps (3/4)
C1. Incline Bench Press (bar, ~45 degrees): 4 x 4,3,2,1; rest 90 sec (185,195,205,235)

C2. Axle bar Pendlay Row: 4 x 3-5 @21X0, rest 90 sec (105,120x3)

Notes: Feeling a bit lethargic today after a rough night of sleep.  I may have eaten a bit too much chocolate before going to bed. Came in and got my hips and ankles good and warm before starting my first clean at 185.  Pull felt good today, but trying to stand up with 275, I just didn't quite have the brain power.  

Back squats felt heavy.  More reps than last time but I am definitely weak in my legs.  

Incline bench press continues to get stronger.  Axle bar felt good, though I don't know if I am progressing just yet.

Rest Day: 7/13/2014

Notes: Feeling good today. 

Training: 7/12/2014

2 rounds thru all:
AMRAP in 5 min @85%:
Run 100m
3 Wall Walks
30 DUs
--2:30' recovery--
AMRAP in 5 min @85%:
Row 150m
10 Thrusters 95lbs
10 Burpees over Bar
--2:30' recovery--
AMRAP in 5 min @85%:
AD 15 cals
30m Single Arm Farmer's Walk L 70lb
30m Single Arm Farmer's Walk R 70lb

--10 min recovery--
Results below

Notes: Warmed up for 10min Z1 mixed and then did about 15minutes of mobility.  Chris trained with me in this workout and I enjoyed it.  I am a big believer in going at "your" 85% but I think when training alone you are tricked into believing that some things might be more difficult than with others.  It's not the push to go harder, it's the peace of mind that someone else is going fast, I can go fast.  Wall walks felt awesome (best they ever felt).  Double unders got better from set to set.  

The thruster/burpee sucked...bad.  Just tried to keep everything under control during this portion and not spill over.  The power output isn't there yet, but it was good to test the waters.  

Airdyne felt good (performed on new airdyne).  Farmers walks weren't too bad.  Overall I was happy with how things felt today, as I improved from the first set to the second set.

Training: 7/11/2014

A. Snatch Balance + Hang Snatch + Snatch: 4-6 x 1+1+1; rest 2-3 min (165,175,175,175,185)
B1. OHS: 3 x 2-3 @3221; rest 2 min (165,185,205)
B2. Strict MU: 3 x amrap in 1 min; rest 2 min (6,5,5)
C1. Incline Bench Press (bar, ~45 degrees): 2 x 4-6; rest 90 sec (185,195)

C2. Axle bar Pendlay Row: 2 x 3-5 @21X0, rest 90 sec (115,115)

Notes: Shoulders were tight today, and my hip flexors were sore.  Had some issues early on in the complex but as I loosened up my shoulders, things started clicking.  Need to keep this in mind.  Wish I didn't waste so much energy or fighting my mobility. Oh well.  OHS felt good today.  Went heaviest this cycle.  Strict muscle ups felt tough today because shoulders were fatigued.  Incline bench press was good.  A little sore in my right shoulder.  This seems to be the shoulder that has issues in locking the shoulder in a stable position.  Rows, no issues.

Thursday, July 10, 2014

Rest Day: 7/10/2014

Notes: Left hip is a little tender.  Upper back is feeling better today.

Training: 7/9/2014

A. Power Clean: 1 rep every 90 sec for 15 singles, wave load up to a heavy single
3 rounds:
on a 2 min timer,
Row 400m @90%, then
amrap KBS 53lbs in time remaining
rest 2 min
on a 2 min timer,
Row 400m @90%, then
amrap Burpees in time remaining
rest 10 min

Notes: Power clean felt better by the rep.  My problems have stemmed from the bar not coming off the floor properly.  Specifically, the bar doesn't come back and I can't load.  If I allow the shoulders to come over the bar, I feel so much more balance and power.  The difference is amazing.  20-30lbs. amazing.  Missed 265lbs (squat clean) the first time, but I went down and then back up to 265 and nailed it.  Might have had some more in me, but I finished on a solid rep.

I was a little apprehensive going into the conditioning piece but it felt great.  I don't know if it has been the conditioning on the airdyne, the HICT from the day before, or the fact that I have been opening my thoracic, but this just felt money.  Kept the rows at 1:45 and then got right into the other piece quickly.  Felt pretty good after each set and not doubled over, just breathing heavy.  Awesome training session today.

Training: 7/8/2014

Row 5 min easy
HICT Row 15 min @HR<150 10="" br="" damper="" sr="">--5 min recovery-- accumulate Back Support time--
HICT Row 15 min @HR<150 10="" br="" damper="" sr="">+
mobility work
(thoracic mobility x 20min)

Notes: Felt pretty good on the rower though I think I need some technique work.  My pull feels very inefficient right now.  Need to use my legs more.  Heart rate was around 145-155 BPM the entire time.  First 10minutes were bad, then it got easier from there.

Felt pretty good afterward and worked on dropping my back knee in the jerk.

Training: 7/7/2014

A. Squat Clean + Jerk: 5 x 1+2; rest 3 min (225,235,245,255,265)
B. Back Squat: 2 x max reps to failure, rest 10 min b/t sets - use 80%1RM (295lbs.-2/3reps)
notes-use cage to spot. You can pause at the top on these. Stay safe!
C1. Axle bar Pendlay Row: 4 x 3-5 @21X0, rest 1 min (105x4)
C2. Incline Bench Press (bar, ~45 degrees): 4 x 4-6 @30X1, rest 1 min (165,175,185,190)
C3. Negative GHD raises: 4 x 8 @50A0, rest 2 min (or Full GHD 4 x max w/o extension) (6-10 concentrics/set)

Notes: Was a bit tired going into today's training.  It's monday, and I am still feeling the effects from a tough day of training from Saturday.  Still, I continue to improve on the lifts.  Getting the bar back off the floor has been progressively improving my pull.  Now I need to find that sweet spot of allowing the shoulders to come over the bar and not letting my hips shoot up too much.  

Started out with 225 and worked up to 265 + 2 Jerks. Man I need to work on my jerk technique.  I need to get that back knee down.  I am shooting my foot back and that is preventing me from dropping under the bar.  It is also causing me to turn my back foot out and putting a lot of stress on the outside of my knee.  

Back squat went terribly.  I haven't squatted heavy in months and putting 80% on the bar felt very heavy.  Also, getting into the bottom position, the space in between my vertebrae started to feel sensitive, so I proceeded with caution.  I need to get my squat back up.....

Axle bar rows felt good.  Still a bit weak just at the top.  Incline bench press felt good and went heavier than last time.  Was able to get some solid GH raises in.

Monday, July 7, 2014

Rest Day: 7/6/2014

Notes: Tired today.

Training: 7/5/2014

Olympic Lifting Simulation (220/275lbs.)
10min Max Calorie Airdyne
219 Cals

Notes: Today was the first annual Lift 4 Jim team weightlifting competition.  2 teams of 4 competed for combined sinclair total.  I was coach/lifter today, but I felt confident in my abilities to turn it on when needed.  I warmed up in about 15minutes and went 45/135/165/185 before taking my first attempt at 195. Make. 205. Make. 220. Make.

My back was feeling a bit wonky after the snatch.  I decided as I warmed up for the clean and jerk that if it didn't loosen up, I would bow out.  I did a little mobilization on the foam roller and it felt good warming up.  I built to 255 in the pits in about 4 lifts and went out and hit my opener at 265.  Legs are definitely not as strong as they were a couple of months ago.  missed 275 because the bar was a little forward.  Came out for my third attempt and had to grind through the clean.  Made the jerk with an ugly back leg.  Definitely happy with my overall lifting, especially since this hasn't been a focus.  Are the numbers where I would like them to be? No. But I take solace in the fact that I didn't have any anxiety and I was able to perform without caffeine.

I was feeling tired after the simulation but I knew I needed to do my 10min max calorie airdyne.  Warmed up with 5minutes of 40sec/20sec at my race pace, did some foam rolling, and then went to work.

Pacing was great.  I kept the RPE at 8 for the first half, then turned it on and kept the pedals moving on the second half.  219 is pretty low relative to my last two attempt (232/225) but given the circumstances, and just how it felt overall, I am pretty happy with it.

Training: 7/4/2014

A1. Power Clean: 3 x 1.1.1; rest 15 sec/3 min
A2. Strict MUs: 3 x 2.2; rest 15 sec/3 min
B1. Axle bar Pendlay Row: 2 x 4-6 @21X0, rest 1 min
B2. Incline Bench Press (bar, ~45 degrees): 2 x 6-8 @30X1, rest 1 min

B3. Negative GHD raises: 2 x 6-8 @50A0, rest 2 min (test out if concentric is possible toady also)

Notes: Felt fairly good going into training today though my quads were still fatigued from ox back squats.  Found a great thoracic opener that I feel is really allowing me to take the stress off my lower back.  Finally starting to get the bar back off the floor, which has been my achilles heal as of late with my pull.  The bar is getting back to me in the catch position and I hit 245 for my final set which is the heaviest that I have done since hurting my back.  Muscle ups were okay though I had some soreness from pullups last time.  

Kept it lighter on the pendlay rows so that I could feel the shoulder blades coming together.  This is the first time I have felt the "burn" in my lower rhomboids and I think it's because I am beginning to be able to utilize that ROM with my thoracic more open.  Bench press felt good and I focused on keeping shoulders back and extending from elbows.  Did a few concentrics in the GH today.  Hips looked neutral and I can only attribute the change to my thoracic being more mobile.

Rest Day: 7/3/2014

Notes: Feeling good though my upper back has a rib out.

Training: 7/2/2013

A1. OHS: 3 x 4-5 @3221; rest 2 min (145,155,175(4))
A2. Strict Pullup cluster: 3 x amrap.amrap; rest 30 sec b/t amraps, 2 min after (8/5,8/5,8/4)
B. "Oxidative" Back Squats: 6 x 40 sec(10 reps) @2020; rest 40 sec 
--8 min active rest--
"Oxidative" Back Squats: 6 x 40 sec(10 reps) @2020; rest 40 sec 

(same wts. as last week)

Notes: Had moderate energy going into the gym.  Warming up for OH squats, I felt my hip flexors at the bottom of my squat tight and sore.  Need to work on them a bit more.  Thoracic extension is coming along but I need to figure out some good warm-up methods.  Strict pullups felt okay though I was definitely fatigued from last time we did muscle ups.

Ox back squats were pretty brutal today.  Legs are a bit beaten down so it sucked.  Didn't have as much pain in my hip flexors this time around.

Saturday, July 5, 2014

Training: 7/1/2014

AM Training:
50 min Z1 - your choice, but include ~20 min on the AD & accumulate ~2:30' Ring Support

PM Training:
AD 10 min warmup
AD 40 sec @90%/20 sec @50% x 15
Avg. Watts: 344
--5 min recovery--

AD 5 min @80% x 1
Cals: 98

Notes: Woke up and went right to the gym where I did 20min airdyne, 10min row, 20 min airdyne for my z1 work.  Felt good afterward.

Hit the second workout about 6 hours later.  Warmed up on the airdyne for about 5min before getting into the intervals.  This was the first time I use the big fan airdyne for intervals since I plan on using it for my ten minute time trial on Saturday.  Definitely had some more burning the quads than the smaller fanned bike.  Lungs were not the limiter here.  Happy with the output given the higher work to rest ratio.

5min @ 80% went okay.  I am hoping for 115 cals for the first 5 minutes this weekend, but we shall see.....

Tuesday, July 1, 2014

Training: 6/30/2014

A. Power Clean + Jerk: 5 x 1+2; rest 3 min (225,235,235,240,245)
B. Front Squat: 3 x 7-9 @31X0, rest 2 min (135,135,145)
notes-moderate loads, keep concentric bar speed up
C1. Axle bar Pendlay Row: 4 x 4-6 @21X0, rest 1 min (125,105,105,105)
C2. Incline Bench Press (bar, ~45 degrees): 4 x 6-8 @30X1, rest 1 min (135,145,145,155)
C3. Negative GHD raises: 4 x 7 @50A0, rest 2 min (complete)

Notes: Pull is feeing better today, though height and speed under the bar left something to be desired.  My jerk on the other hand felt awesome today.  I was focusing on my aggressive with the arm drive but driving down.  Felt solid.

Had an epiphany on my front squats.  I need to allow my hips to be closer to my heels, but I need to keep my body weight in my heels.  This thought allowed me to drive effectively with my legs.  Wrists were bothering my with the higher repetitions so I switched to straps.  

Axle rows were okay.  I dropped the weight a little so I could focus on a more effective scapular retraction which I think is very weak.  Bench press felt good though I felt my shoulders coming forward a bit on a few reps.  I need to extend the arms without that happening.  Still working on keeping the hips tucked on the GH negatives. 

Though I was feeling tired going into training, it was overall a descent training session. 

Rest Day: 6/29/2014

Notes: Lots of work to do today.  Body feels good but I am definitely tired.

Saturday, June 28, 2014

Training: 6/25/2014

A. Snatch Balance: 1-2 EMOM for 10 min
B1. OHS: 3 x 4-5 @3221; rest 2 min
B2. Strict Pullup cluster: 3 x amrap.amrap; rest 30 sec b/t amraps, 2 min after
C. "Oxidative" Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec 
--8 min active rest--
"Oxidative" Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec 

(same wts. as last week)

Notes: Felt good going into today's workout.  Snatch balance was okay though my legs were pretty sore from Monday's training session.  Lock outs felt good on snatch balance.  Focused on staying back with the shoulders on OHS and that helped lock the shoulders in place.  Wrists hurt a bit, but I can tell they are getting stronger too.  Pullups felt okay though my forearms were overtaxed.  Back squats were rough today.

Training: 6/28/2014

10min Z1 Airdyne
5 sets:
10 KB Swings (24kg)
4min Airdyne @ 80% ~160 BPM
-rest 4min
Cals 77,73,73,72,69
10min Row Easy w/ 20sec support every 3min

Notes: Felt pretty good this morning despite getting a rough night's sleep.  Warmed up with the airdyne and then did a little foam rolling before hitting it.  I wore my HR monitor for this so I would keep the intensity in check and stay aerobic.  All sets felt good though my HR was creeping up from set to set, which caused the cals to decrease.  I am getting more comfortable with longer airdyne intervals now.  Also to note, I did this on a "big fan" airdyne, so the cals were definitely higher.  Finished up with the row and supine support and ring supports.

Training: 6/27/2014

A. Snatch: 8x1; rest 90sec (wave load) (175-200(f))
B. Strict Muscle Ups: 4x3-4; rest 3min (3,3,3,4)
C1. Single Arm DB Rows: 2x6-8 @ 20x0; rest 1min b/t arms (60,70)
C2. Incline DB Bench Press: 2x8-10 @ 30x0; rest 90sec (60,60)
4 rounds (not for time)
5 Bar Pull To Inversion

Notes: Felt pretty good going into my workout but my pull is crap right now.  Hit the heaviest snatch since hurting my back at 195, that was the only positive there.  Rather than spending tons of time here, I moved onto the muscle ups.  Hit solid sets and was able to eek out 4 reps on my last set.  Single arms DB rows were heavier than last time and the focus was on pulling the scap toward the midline.  Incline press was good.

Bar ring inversion were challenging.  It was difficult to invert myself in the first place, and then from there it was challenging to engage my back to slow me down.  Also, being in that kind of piked position put lots of stress on my L-S joint.  HSPU were rough on the triceps. But did most sets in 5s.

Rest Day: 6/26/2014

Notes: Lots of work today.  Going to need some extra rest after today.

Training: 6/25/2014

(video to come)

A. Snatch Balance: 1-2 EMOM x 10min (135-215)
B1. OHS: 3x4-5 @ 3221; rest 90sec (135,145,165)
B2. Strict Pullup Cluster: 3xAMRAP.AMRAP; rest 30sec; then rest 90sec (7/6,7/5,7/6)
C. Oxidative Back Squats: 5x40sec (10reps) @ 2020; rest 40sec only
-rest 8min
x 2 sets
Complete w/ 100lbs.

Notes: Felt pretty good going into training.  I have gone almost two weeks without caffeine and I am finally getting over the hump of not having to rely on it.  I am getting more consistent with sleep and eating and I am relying on good habits instead of stimulants.  

Snatch balance felt pretty good though hitting that many reps that quickly made my quads fatigue quickly.  Kept building and hit most sets with 155 but jumps up in the later minutes.  OHS felt surprisingly sturdy.  Pulling the shoulders back and getting the arm pits forward felt good.  Wasn't fighting the bottom position either as my ankles felt pretty mobile.  Hips flexors were absolutely destroyed afterward, possible because I didn't warm them up sufficiently.  Pullups felt pretty good.  Grip and biceps seemed to be the limiter here.  

Back squats were tough.  Tried not to lock out at the top in order to create more tension in the quads.  My legs were smoked afterward.  No lower back pain.