Thursday, February 28, 2013

Training: 2/28/2013

HRV: 98 (-3/green)
HR: 53

Notes: I woke up with morning feeling pretty good.  As I warmed up, everything felt pretty heavy.  My brain was under some fatigue.  Back squats felt fairly heavy.  Didn't push it too hard here but I went a bit heavier than last week on the 330lb. double.

Cleans are getting better, but I am still having trouble standing up with the heavier weights.  Noticed I was pulling straight up off the floor instead of getting the bar back into my heels. This was throwing off my catch.  I missed 270lbs. three times, but once I stayed back I was able to hit it on the fourth attempt.  

Clean pulls felt good and I practiced geting the bar back and staying back through the pull.  Front squats were tough but I felt I got some good work in there.  With my head hurting the entire workout, I was happy with some of the weights I hit.

Rest Day: 2/27/2013

HRV: 101 (-1/green)
HR: 48

Notes: Feeling good on my day off.  Body feels good.

Tuesday, February 26, 2013

Training: 2/26/2013

HRV: 103 (+5/green)
HR: 49

AM Training:
A. Deadlift: 4 x 2,2,1,5; rest 5 min (405,430,455,405)
B. Snatch Pull: 3 x 1.1.1; rest 15 sec/3 min (225,235,255)
C1. One Arm DB Rows: 3 x 4-6 @20X1, rest 60 sec (90,95,100)
C2. GHD Raise: 3 x 20 @10X0, rest 60 sec (20x30
C3. 2 DB Side Bends: 3 x 15-20 @1010, rest 2 min (90,95,100)

PM Training:
10 min AD/mixed mobility warmup
Airdyne 40 sec @85%/20 sec @50% x 18
(take a 3 min rest off AD b/t set 9 & 10) 
AD 10 min @Z1

Notes:  Felt night and day better after a good night's sleep.  Got back to basics and got to sleep on time and took it easy yesterday.  Woke up at 6:30, ate and then after doing some work, headed to the gym.

Warmed up with a little bit of mobility and then got to lifting.  I usually don't do too much prior to deadlifts other than get the back and hips warm.  The build up in sets is enough to get the blood flowing.  Went heavier than I have ever gone before on set of 2,1, and 5.  Felt pretty damn good today.

Snatch pulls felt great today and I am finally getting that sequence down pat.  Went heavier on all the excessary movements.

Intervals were once again tough.  I found that the second set was easier than the first.  I will remember this when needing to do intervals going forward (warm up with intervals for intervals).

Rest Day: 2/25/2013

HRV: 97 (-4/amber)
HR: 53

Notes: Feeling a bit down today.  Talked to my coach in the evening and re-affirmed by thoughts on what was going on (cns is down because of all the heavy training).  Got a massage today so hopefully that helps a bit to recover for Tuesday's training session.

Monday, February 25, 2013

Training: 2/24/2013

HRV: 100 (+1/green)
HR: 48


A. Back Squat: 2 x 2-3 @80-90%; rest 3 min (315,325)
B. Clean: 5 x 1; rest 4 min (265,270(f),272.5(f),280(f),282.5(f))
C. Clean Pull: 3 x 1.1.1; rest 15 sec/4 min (265,275,285)
D. Back Squat: 2 x 2 @80-90%; rest 3 min (315,335(1))

Notes: I flip flopped my weekend workouts because I wanted to workout with Jason on Sunday. That combined with a long work weekend left me feeling a little weak, but I was pretty fired up so I was not going to let that stop me from going hard.

Back squats felt slow on the first go around.  Even though I was able to go heavier than last week, they felt heavy.

The pull in the clean felt good.  I felt like it was getting good height and I was catching pretty well, but as the weights got heavier I just got buckled and couldn't get out of the hole.  Again this could have been from the fatigue of the last few days, but I don't see the numbers going up here like they are on my other classic lifts (ie: push press, back squat, deadlift).  The clean has a big mental acuity component, but I should be able to at least clean 270lbs. on an average day.  I think I need to get my front squat stronger.

Clean pulls were okay.  I was trying to focus on dropping the hips under the bar without throwing the shoulders back.  It is getting more and more comfortable.

On the second go around on back squats, I didn't have much left.  Frustrated by missing the second rep of 335lbs..  

I have been working more this month than last month so I know overall stress is a little higher but I still need to continue to grind hard.  Today was a frustrating day.  Just didn't perform all around like I wanted to.  I just have to take my medicine, and remind myself that there are always highs and lows in training.

Saturday, February 23, 2013

Training: 2/23/2013

HRV: 100 (-4/green)
HR: 50


A. Split Jerk: 1 EMOM for 10 min @85% of 1RM (265lbs.)
B1. Push Press: 3 x 5,3,5 @11X1, rest 2 min (235,260,250)
B2. Lean Away Chins: 3 x 4-6 @50X0, rest 2 min (6,5,5)
C1. Ring Dips: 3 x 3-5 @22X1, rest 60 sec (53,55.5,58)
C2. 30 deg. Incline Powell Raise: 3 x 6-8 @3020, rest 60 sec b/t arms & after (25x3)

Notes: Didn't sleep very well last night.  Kept thinking I was coaching a class in my bed.  I was a bit tired warming up and weights felt fairly heavy in my hands.  I have been hitting a new thoracic activation exercise and getting the bar back is getting a lot easier.  

Split jerks felt good.  Didn't have much trouble locking them out.  Push presses were heavy but I was able to go heavier than last week on both the set of 3 and 5.  Lean away chin-ups felt good and I easily held the tempo.  

Tough to full lock the ring dips out without letting the elbow slide out of the strap.  Focused on keeping elbows in and forearm vertical.  Went heavier on powell raises and was able to complete all reps.  

Body felt good after the workout.  Ready for the show down tomorrow.......

Friday, February 22, 2013

Rest Day: 2/22/2013

HRV: 104 (+8/green)
HR: 51

Notes: Slept in today.  Feeling pretty good.  Body is feeling better overall.  Ready to get back to training tomorrow.

Thursday, February 21, 2013

Training: 2/21/2013

HRV: 96 (-5/amber)
HR: 51

AM Training:
A. Snatch: 2,2,1,1,1; rest 4min (185,197.5,207.5(fx2), 207.5)
B. Snatch Pulls: 3x1.1.1; rest 15sec/rest 3min (215,235,255)
C. Snatch Grip RDL: 2x3-5 @ 41x1; rest 2min (185,205)
D1. SA DB Rows: 4x4-6 @ 20x1; rest 60sec (90lbs.)
D2. GH Raises: 4x20; rest 60sec (complete)
D3. SA Side Bend: 4x12/12; rest 60sec (90lbs.)

Notes: Woke up feeling okay.  As I got to the gym and warmed-up I notice my back was tight and my shoulders were fatigued.  I was bumping the bar out a bit during my snatches (noticed afterward I was bringing my hips into the bar too much and not dropping them down straight through my heels).  Shoulder fatigue was evident when I dropped my first single on my neck.  Didn't feel real heavy, just annoyed that I couldn't catch the weight.  Came back and hit 207.5, but it was ugly.  Without exposure to snatches, its hard to come out and hit big weights.  Need more practice here.

For the snatch pulls, I focused on a vertical bar path after contact.  Again, I was bumping the bar forward.  Need to sit into heels as I extend up.  RDLs weren't too bad.  Focused on using lats to keep bar close. 

I switched the 2 DB side bends to single arm since I didn't feel them last week.  GH raises once again smoked my hamstrings.  Focused on using scap on the rows.  Overall I am happy that I was able to pull out 197.5 for a double, but I am dissapointed that I am still bumping the bar forward.  I am getting the height but I can't catch it.

PM Training:
3 sets:
16min HICT on Versa Climber (40-60lb. weight vest)
5min rest
40 RPM

Notes: God this sucked.  I was pretty wiped by the end of the day, and when I jumped on for the first set, I knew this was going to be a long workout.  Second set was brutal.  My blood pressure dropped during the first couple of minutes (must have consumed too much sugar prior to this workout).  When I felt like absolute crap,  I told myself, "I should keep going, it can't get worse than this.  Just go three more steps."  Finished off the last set with 60lbs. of weight vest.  More than I have ever done before.

Rest Day: 2/20/2013

HRV: 101 (-/green)
HR: 52

Notes: I feel beaten up today.

Wednesday, February 20, 2013

Training: 2/19/2013

HRV: 101 (-2/green)
HR: 52


A. Split Jerk: 1 EMOM for 10 min @80% of 1RM (250lbs.)
B1. Push Press: 5 x 5,3,5,3,5 @11X1, rest 2 min (215,245,235,267.5(1),245)
B2. Lean Away Chins: 5 x 4-6 @50X0, rest 2 min (5,5,5,5,5)
C1. Ring Dips: 4 x 3-5 @22X1, rest 60 sec (44,55(4),55(3),55(4))
C2. 30 deg. Incline Powell Raise: 4 x 8-10 @3020, rest 60 sec b/t arms & after (20lbs.)

Notes: Felt pretty good today going into my workout, but my lats and upper back were still really sore from Saturday.  Warmed up with some dynamic mobility, crosswalks, and behind the neck split jerks (in order to reenforce proper bar positioning).  Split jerk felt pretty good today though my legs were a little tired from squats the day prior.  Went heavier on push presses than last week, but I think I went a little too heavy on my second set of 3 push presses.  Chin-ups felt very good today and I figured out the tension that I needed in order to keep a good body line.  

I decided to make sure that my ring dip form needed to be reformed since I have always had some shoulder pain on ring dips.  I focused on getting the shoulders externally rotated and keeping the elbows tight to the sides.  On the decent I kept my forearms vertical and hinged from the shoulder.  Powell raises were burning my upper back and rhomboids.

Monday, February 18, 2013

Training: 2/17/2013

HRV: 103 (+4/green)
HR: 50

Notes: The front of my neck is so sore from deadlifts I feel nauseous.  

Training: 2/18/2013

HRV: 102 (-2/green)
HR: 48

A. Back Squat: 2 x 2-3 @80-85%; rest 3 min (295,315)
B. Clean: 5 x 3,2,2,1,1; rest 4 min (245,255,265(1), 280 (fx2))
C. Clean Pull: 3 x; rest 15 sec/4 min (275,285,290)
D. Back Squat: 4 x 2-3 @80-85%; rest 3 min (315, 320, 322.5(2), 322.5(2))

Notes: Still a bit fatigued from from the weekend workouts.  Very cold this morning so it was challenging to warm up, but I didn't let it stop me from getting to work.  First set of back squats felt good, but I knew my legs and back hadn't recovered completely from Saturday.  I pushed hard today, knowing that every workout is important (and my HRV was green).  

Cleans felt good today.  The pull was strong and precise today, and I was racking the bar nicely.  
My sticking point was right above parallel today, and I think it was just because my brain was not firing right yet.  Focused on dropping the hip down and back as I continued up through the pull.  Felt good.

On second time around on back squats, I tried to go heavier than last week.  Was able to hit 320 for 3, a weight that I failed at last week.  Hit 322.5lbs. x 2 for 2 sets.  After I got done with my workout, I realized my lower lats were SMOKED from deadlifts on Saturday.  I have never been that sore the area.

PM Training:
10 min AD/mixed mobility warmup
Airdyne 40 sec @85%/20 sec @50% x 15 
AD 10 min @Z1
Avg. Watts: 394

Notes:  The other day, I accidently did 15 sets instead of 12 sets.  Today, I decided to move tomorrow's afternoon workout to today because I am going to be slammed with work on Tuesday.  Felt a bit better this time around, but the increase in time @ 85% and the decrease in rest time is just brutal.

Saturday, February 16, 2013

Training: 2/16/2013

HRV: 99 (-3/green)
HR: 50

AM Training:
A. Deadlift: 5 x 3,2,1,1,1; rest 5 min (405, 425, 437.5, 445(f), 450)
B. Snatch Pull: 3 x; rest 15 sec/3 min (205,220,230)
C1. One Arm DB Rows: 3 x 4-6 @20X1, rest 60 sec (90lbs.)
C2. GHD Raise: 3 x 20 @10X0, rest 60 sec (3x20)
C3. 2 DB Side Bends: 3 x 10-12 @1010, rest 2 min (70lb./h)

Notes: Woke up and got right to the gym because I was coaching in the morning.  Wasn't feeling very fired up heading into the workout, but I knew this was an opportunity to get closer to my overall strength goals.  I have been working on deadlifts off the podium with chains over the past  few weeks, so I was curious to see how that would feel without either of those training tools.  The triple, double, and first single felt good.  Missed 445 because I set my hips too high.  Noticed that on all my pulls I have some rounding in the mid/lower back but I felt strong in the hips.  Maybe I don't have enough leg drive?  50lbs. away from my goal.  Need to keep moving forward.

Accidently did an extra 2 reps/set on the snatch pulls.  First set I felt I was banging the bar out, but I reminded myself to drop the hips and launch the bar.  GH raises felt good, as did the rows.  Wasn't sure how to do the 2 DB side bends so I put a 32kg kb in each hand and bent side to side.    

PM Training:
10 min AD/mixed mobility warmup
Airdyne 40 sec @85%/20 sec @50% x 12 (15)
AD 10 min @Z1
Avg. Watts: 380

Notes: Hit this workout later in the afternoon and I was feeling a bit fatigued.  I also didn't digest my lunch yet.  Legs were fatigued, but I think it was my heart rate that was limiter today.  I just couldn't sustain the power output that I was hitting on the 30/30s the weak prior.  I suppose the increase in time and decrease in rest really crushed me.

Friday, February 15, 2013

Rest Day: 2/15/2013

HRV: 102 (+1/green)
HR: 53

Notes: Slept like absolute crap last night.  Hopefully I will be able to get a better night's sleep tonight.  

Training: 2/14/2013

HRV: 101 (-2/green)
HR: 51

AM Training:

A. Split Jerk: work to a heavy single (310lbs.)
B. Split Jerk: 1 EMOM for 10 min @75% of "A" (235lbs.)
C1. Push Press: 4 x 5,3,5,3 @11X1, rest 2 min (205,230,225,255)
C2. Lean Away Chins: 4 x 4-6 @50X0, rest 2 min (5,5,4,5)
D. 30 deg. Incline Powell Raise: 4 x 8-10 @3020, rest 90 sec (one set: 20lbs.)

PM Training:
Versa-Climber 3 x 14 min; rest 5 min. (low RPM, high resistance) 
Lat/Tricep mobility
RPM: 30-40

Notes: Woke up this morning, got some work done by Dr. Khatami and then headed to the gym.    Hit the lat mobility that my coach gave me and my shoulders felt very good.  I was able to get in a solid overhead position.  Felt good warming up the split jerk.  Hit a personal best at 310lbs. but then tried 317.5lbs. close to 20 times and missed every time.  Looking back at the video, my dip and drive looked good but I just wasn't getting my head through.  I fixed this problem went I went back down in weight on the EMOM.  Push presses felt heavy after the split jerks but I was able to put up some decent weight.  Next week I will go heavier as I don't think my shoulders will be quite as fatigued after split jerks.  

Finally able to do lean away chin-ups properly.  Limiter was my abs which fatigued after a few reps.  Didn't have time to get all sets of powell raises in.

Versa climber went well.  Tried to go fast on each rep and then paused for a full second before going into the next rep.  Wasn't too bad but I performed it with a 40lb. weight vest so I was dripping in sweat.

Wednesday, February 13, 2013

Training: 2/13/2013

HRV: 103 (+8/green)
HR: 50

A. Back Squat: 2x2-3 @ 80-85%; rest 3min (275,305)
B. Cleans: 3,3,2,2; rest 3min (225,240(2),250,260)
C. Clean Pulls: 3x1.; rest 4min (260,285,295)
D. Back Squat: 3x2-3 @ 80-85%; rest 3min (310,320(2),320(2))

Notes: After two days off, I was ready to train.  I was a little tired going into training, but once I got warm I was ready to rock.  I feel so much more comfortable back squatting than I do front squatting so it was great to get back to doing what I love to do.  Kept it moderate in weight on the first time around with back squats.  305 for 3 was pretty easy so I moved on to cleans.

Pull was feeling good today.  Not great, but good.  225 felt pretty heavy standing up, but I was get good pull and trajectory on the bar.  Got caught forward a hair on the 3rd clean of 240, and when I tried to hit it on the fourth attempt, I didn't have the legs.  I was pissed after this and went after 250 and 260.  Pull felt good on 250, and when I got into 260 I asked Jason to try and distract me as much as possible with banter.  This will often throw me off.  I have to be able to use that as fire or even shut it out completely.  I have to be able to play my own game.  I was patient on the last rep even though it was forward.  That was a good save for me.

In the clean pulls, I really focused on not bumping the bar out.  I might be getting over the bar a little too much causing my shoulders to swing back as I bring my hips up and through.  Have to get used to the pull, but I will have plenty of exposure over the next few weeks.  I need to be a little more vertical off the floor I think.

Second time around on back squats, I had to stay focused.  My mind was already pretty spent after all of the heavy lifting so I got re-motivated and went after it.  310 felt good, but on the second rep on 320, I got out of position and this cost me my third rep.  Came back and made another double with 320.  My hip capsules are sore, but I am pretty happy with today's training.

Tuesday, February 12, 2013

Rest Day: 2/12/2013

HRV: 95 (-6/green)
HR: 53

Notes: Got home late from work and probably ate too much.  Iffy night's sleep.

Monday, February 11, 2013

Rest Day: 2/11/2013

HRV: 102 (green/+2)
HR: 49

Notes: Cookie time.......

Sunday, February 10, 2013

Training: 2/10/2013

HRV: 99 (-/green)
HR: 50

AM Training:
10 min AD/mixed mobility warmup
Airdyne 30 sec @85%/30 sec @50% x 30 
AD 10 min @Z1

Notes: Woke up and got to the gym to hit this one.  Warmed up with 8min of mixed work and then did 30/30 on the AD increasing the intensity to warm the legs up.  I tried to keep the wattage at 424 for all sets.  I was unsuccessful on 4 of the 30 sets due to lack power output, not so much breathing.  Felt pretty goo afterward but legs were smoked.

PM Training:
A1. Bench Press: 4 x 5,3,1,5; rest 2 min (255,275,305,275)
A2. Wtd Chin Up: 4 x 5,3,1,5; rest 2 min (73,87,105,84(4))
B. 30 Muscle ups into HSPU, not for for time. (performed in doubles in about 25min)
C. Single Arm Scap Retractions: 3 x 4-5 @5 sec holds/arm; rest 45 sec b/t arms (complete)
D. Seated DB External Rotations, elbow on knee: 4 x 6-8 @2010, rest 60 sec (25lbs.-8,6,6,6,)

Notes: Was pretty beat heading into this workout, long day with work.  Was able to warm-up pretty quickly as is common when I train doubles.  Arms and shoulders were a bit fatigued but I was able to move heavy weight today.  Chin-ups have been getting stronger.  Limiter was the top of range of motion but it definitely feels stronger.  Didn't have too much trouble on the muscle up ring handstand pushups.  Just wanted to pace them in order to do solid reps....and not kill myself.  Felt good overall.  SA scap retractions were tough because my hands are pretty beat up. External rotations was tough.

Saturday, February 9, 2013

Training: 2/9/2013

HRV: 99 (+6/green)
HR: 50

AM Training:
A. Clean Grip DL off podium w/chains: 6 x 4,3,2,2,1,1 @3111; rest 4 min (335, 355(2), 355, 360, 367.5, 372.5)
B. Farmer's Walk: 4 x ~20 sec (heavy); rest 90 sec (160lbs./h)

PM Training:
A. Deadlift from Rack Pins: 5 x 3-5 @31X1, rest 3 min (365,385,405,425,455(3))
notes-bar just above patella, use straps 
B1. BB Fwd Lunge: 3 x 16-20 alt'ng @20X0, rest 90 sec (135,145,155)
B2. GHD Raise: 3 x 3-5 wtd; rest 90 sec (30, 35, 40)

Notes: Felt much better today.  My resting heart rate was back to normal which gave me confidence getting back into training today.  I shifted my workouts back a day, so I was deadlifting on Saturday morning instead of Airdyne intervals.  I haven't lifted early like this in quite some time, so it took my brain a little while to get jump started.  I adjusted the chains from last week so that there was a true 80lbs. of extra weight at the top of the movement (some of the chain was on the ground last week).  Deadlifts felt good today and I was able to go heavier than last week.  It still seems with the deficit that I am weaker in my upper/middle back which causes a lot of rounding.  I don't really feel any pressure in my back as I am loading the hips and squeezing my glutes to open them up.  Weird, I would have looked at the way I am deadlifting a while ago and thought that this would kill my back.   Went heavier on farmer's carry than last week.

Second session is always a bit easier for me.  I suppose the body is already loosened up from the previous training session.  Went heavier than last week on all movements and went to failure on the last set of deadlift locked outs.  GH raises felt strong today.  Good day of training, tomorrow is going to be rough!

Friday, February 8, 2013

Training: 2/8/2013

HRV: 93 (-1/red)
HR: 59

Notes: Another red day.  I had a double scheduled today but I will heed the warning of my HRV and hit this workout tomorrow.

Rest Day: 2/7/2013

HRV: 95 (+1/red)
HR: 57

Notes: HRV was red today.  Maybe overdid it on the airdyne the day before.  Felt okay throughout the day but made sure to eat properly and get some extra rest.

Wednesday, February 6, 2013

Training: 2/6/2013

HRV: 94 (-8/amber)
HR: 57

A. Clean and Jerk: 8x1; rest 3min (235,245,255,265,275,282.5(fx3)
B1. SA Torso Row: 5x8,6,4,4,8 @ 30x0; rest 90sec (65,80,96,114,90)
B2. GHD Situps: 5x25; rest 90sec (unbroken x 5)

Notes: Body is pretty smoked from yesterday's training.  Body and mind I suppose.  Just no fire today.  Got a decent night's sleep but just didn't have pop.  Went to the doc then got to the gym to get my workout started.  

Got right in and got to clean and jerks.  No need to waste my time with mobility when my body just felt like crap.  Didn't matter how much mobility I did, my brain wasn't coming around.

On my way up, my pull felt great.  So much better than last week.  I still have the thoughts in my head from Monday's power cleans.  I was going forward a little bit, but that was just because I am not yet used to the pull.  The catch felt so much cleaner, all the way up to 275.  282.5 had good height, but was a hair forward each time.  I have that weight next time.  

Went heavier than last week on rows and they felt pretty good.  Situps went okay, no problem with the extra set.  Today was a bit of a let down, but I have to keep reminding myself that you have to keep grinding.  I jumped up 5 lbs. since last week and with the tweak in my technique, I am setting myself up for bigger numbers.  Time for a day off, my brain hurts.  

Training: 2/5/2013

HRV: 103 (+3/green)
HR: 50

AM Training:

Run 5k @ 80%
Time: 22:01

Notes: woke up for an appointment and then got this workout in.  I haven't run in quite sometime so I was interested in how this would feel.  I was a bit sore from yesterday, and I definitely felt it in my hamstrings when I was running.  My HR was under 170 for most of the run, but the biggest limiting factor was body fatigue.  I was just hurting all over from training the day before.  Obviously, I wasn't trying to push it, but I don't know how much faster I could have gone based on how my body felt.  Hopefully, the afternoon session will go a bit better on the Airdyne.  

PM Training:


50 cals @85%/rest 90 sec x 10

Avg. between: 1:50 - 2:00 (depended mostly on how many cals I racked up in the first 30sec)

Notes:  This workout sucked.  My brain and body were hurting from the run in the morning.  I warmed up much better than last week for this and I was able to go 15sec faster on most sets.  My HR was higher however and the last couple of sets it crept to 186 BPM.  I didn't feel systemically lactic, jut bad burning in my legs.  I might have over done it a bit on this workout, but I wanted to push my limits today.  One thing I did notice is that my HR got back under 135 BPM in the 90sec rest.  Looked good, felt horrible.

Monday, February 4, 2013

Training: 2/4/2013

HRV: 100 (-6/green)
HR: 52

A. Front Squat: 6 x 3,2,1,3,2,1 @20X2; rest 4 min  (265,285,300(f),277.5,297.5(f)x2)
notes-try to increase from last week
B. Power Clean clusters: 3 x; rest 20 sec/3 min (235(f), 235,245,255)
C. Back Squat: 3 x 6-8,12-15, 20 @30X0, rest 2 min  (205,165,135)

Notes:  Got to bed late last night due to the super bowl going late.  Didn't get a good night's sleep and felt it when I woke up.  Just lacked the pop I usually get when I sleep well.

Headed to the gym to warm-up and felt sluggish.  Body was still beaten down from the weekend but it wasn't a joint soreness, just muscular.  Front squats didn't feel too bad warming up, but I have found that I have a tendency of just bending the knees and not loading the hips in the front squat.  This leads to lack of tension in the bottom of my squat.  I don't have the sufficient body mechanics to drop straight down.  I need to push back slightly.  I couldn't push big weight today,  just couldn't stay in proper position when it got heavy.  I was, however, to go heavier than I did last week for 3, so that was a plus.

Going into power cleans, I didn't know what to expect.  Have seeing how fried I was during the front squats, I wasn't expecting much on the clusters.  As I built up I noticed I was having trouble getting the elbows around, which meant my pull was off.  I through 235 on for my first set and after barely making the first two, I missed the third.   I tried the weight again, and then something clicked with my technique.  All of a sudden the bar was getting weightless and I was able to get them around.  Instantly I had a re-newed confidence in the workout.  I pumped up to 245 and it went up easier than the set before.  I really went for it on the last set with 255.  The pulls felt great but I think I was a little deep on a couple reps.  Either way, I think this was a real break-through with my pull.  My mental cue, "Instead of trying to lean with the bar back, leave the shoulders and drop the hips under the bar as you continue on the upward path."  I need to rehearse this OVER AND OVER!!!!

Back squats sucked.  This tempo is brutal with any weight, so I played it conservative so that I could actually make it through all sets without my lower back blowing up.  I made it, barely.

Sunday, February 3, 2013

Rest Day: 2/3/2013

HRV: 106 (+5/amber)
HR: 49

Notes: Woke up a little early.  Body is sore today, but in a good way.  Feeling good.

Saturday, February 2, 2013

Training: 2/2/2013

HRV: 102 (-1/green)
HR: 53

AM Training:

10 min AD/mixed mobility warmup
Airdyne 30 sec @85%/30 sec @50% x 22 sets
AD 10 min @Z1

Notes: I was pretty sore getting out of bed this morning, but it was a good sore.  Nothing in the joints, just muscles.  Felt good warming up.  First 8 sets my quads were burning bad, and I was holding 424 watts.  The remaining sets felt better and I was holding 439 watts.  Heart rate maxed out at 174 watts.  Didn't feel lactic, just localized fatigue.

PM Training:
A1. Bench Press: 4 x 6,4,2,6; rest 2 min (235,255,280(4),255)
A2. Wtd Chin Up: 4 x 6,4,2,6; rest 2 min (49,64,90,64)
B. 30 Muscle ups for time. (kipping is fine) (4:50)
C. Complete 50 EROM HSPU (off 45lb plate), not for time. (complete in 9:50)
D. Single Arm Scap Retractions: 3 x 3-4 @5 sec holds/arm; rest 45 sec b/t arms
E. Seated DB External Rotations, elbow on knee: 4 x 6-8 @2010, rest 60 sec (25lbs.)

Notes: Hit this workout in the early evening and felt good.  Didn't take very long to warm-up as I was pretty fired up.  Went a little light on the set of 2, so I went with it for 4 so I didn't waste the set.  Chin-ups felt good today.  

30 muscle ups for time was tough.  I haven't done a kipping muscle up workout since October, so I was fired up for this one.  Did the first set without a false grip, but then switched to a false grip for most of the rest of the reps.  Missed about 4 reps not getting through the rings.  Just couldn't get enough pull-through with tired lats.  I am pleased with the results, but I want to be under 4min by this summer.  I know I just need some more exposure.  HSPU felt good though my shoulders were tired.  SA scap retractions felt better today, and db external rotations were good. 

Friday, February 1, 2013

Training: 2/1/2013

HRV: 104 (+1/red)
HR: 44

AM Training:
A. Clean Grip DL off podium w/chains: 6 x 5,4,3,2,1,1 @3111; rest 4 min (295,
B. Farmer's Walk: 4 x ~20 sec (heavy); rest 90 sec

Notes: Felt good this morning.  Slept straight through the night and was ready to train.  Warmed up with some dynamic stretching and a bit of posterior chain exercises to get ready for deadlifts.  Changed up the hip positioning today and it seemed to help.  Hips were set back a bit and a little lower.  Missed 365lbs. but came back to hit it.  I think my starting position was off.

Added some plates and chains to kettle bells for heavy farmer's walks.

PM Training:
A. Deadlift from Rack Pins: 5 x 3-5 @31X1, rest 3 min (335,355,375,390,405)
notes-bar just above patella, use straps
B1. BB Fwd Lunge: 3 x 16-20 alt'ng @20X0, rest 90 sec (95,105,135)
B2. Wtd. GH Raises: 3x5-7; rest 90sec (15,20,30)

Notes: Hit this one about 5 hours after the first workout.  Felt very good going into this workout and didn't take me long to warm-up.  The tops of my knees were bruised from this morning's deadlifts so that threw me off, but I felt good with the lock outs.  I kept my hips back and drove them through the bar.  Lunges lit up my glutes.  GH raises crushed my hamstrings.  I made sure to roll them out afterward to get rid of the tightness.  Tough day, but feel really good.

Rest Day: 1/31/2013

HRV: 103 (+1/green)
HR: 51

Notes: Body feeling good.