Monday, April 21, 2014

Rest Day: 4/20/2014

Notes: Worked on my split jerk today.  Built up a bit and worked on getting my chest through.  Shoulder mobility over head needs to improve so I can get into a better lock out.  Worked on my pull a bit too.  Need to work on sitting and extending up.

Training: 4/19/2014

A. Strict Muscle-Ups: accumulate 12 reps, note time to complete & sets (but, don't think of it as "for time" - just want to see where this is at) 
Time: 2:48
7 rounds:
1 No Ft Rope Climb 15'
Time: 8:44
For 40 min:
AD Sprint hard the first 7 sec of every minute; easy spin the remainder of the minute
Walk 10 min cooldown
Complete (around 900watts each sprint)

Notes: Woke up and got right to the gym for this session.  Warmed up quickly with some dynamic mobility and then got to the muscle ups.  I felt heavier than I used to. Hit 5/2/2/2/1 for reps.

Rope climbs felt pretty good and I switched up my technique to work on some kipping.  HSPU weren't too bad though I could have kept a better spine angle.

No issues with the airdyne today.

Training: 4/18/2014

A. Power Clean + Jerk: 5 x 2+1; rest 3 min (235,245,255,265(1),265(f),255)
B. Front Squat: 5 x 2,2,1,1,1 @22X1, rest 2-3 min - ensure concentric bar speed stays up(235,245,255,265,275)
C1. BB Reverse Lunge: 3 x 6-8/leg @21X0, rest 1 min b/t legs (145,165,195)
C2. Banded Good Mornings: 3 x 15 @3030, rest 1 min (purple band)
D. BB Hip Thrusts: 2 x 10-12 @2111, rest 2 min (185,215)

Notes: Mind felt good but didn't have legs today.  I think the tempo work has been taking its toll.  I just realized that I haven't done much "training" and have done more testing over the last two months.  Had no pull today for power cleans.  Worked with it a bit and then moved on as I was frustrated.  Front squats were heavy today.  No legs.  Reverse lunges were better and I hit a PR for 8.  Hip thrusts were exhausting.

Went back worked on my technique a little bit afterward.  Need work on my jerk as I am not getting my chest through.

Sunday, April 20, 2014

Rest Day: 4/17/2014

Notes: Nothing to note here.  Just eat and rest.

Training: 4/16/2014

A. Snatch Balance: 5 x 3,2,2,1,1; rest 2 min (185,205,225,240,255)
B. Snatch: 6-8 x 1 @80-85%1RM, rest 2-3 min (190,190,200,200,205,215(f),205)
C1. Half Kneeling KB/DB One Arm Presses: 4 x 6-8 @31X1, rest 1 min b/t arms (50x7reps)
C2. Strict L-Pullups: 4 x amrap(-2); rest 2 min (5x4)
D. DB Push Press: 3 x 8-12 @30X3, rest 90 sec (3 sec hold OH each rep) (30lbs.)

Notes: I was a bit tired today. Hip flexors were fatigued and didn't have the same pop as last week.  Getting more and more comfortable with the snatch balance and hit a PR at 255lbs. today.  Need to keep working on  the shoulder flexibility.

Snatch was ok but not as good as last week.  Don't think I was pushing with my legs long enough when the weight started to get heavy.  Went a little over the 85% but went back down for a solid single at 205lbs.

Shoulders were pretty roasted for the OH work.  Left shoulder is definitely weaker.  Triceps were smoked by the push presses and I am dealing with a weak lock out due to shoulder tightness.

Training: 4/15/2014

40min AMRAP Prowler Push:
55m w/ 50lbs.
Reps: 13 (+1 from last week)
Avg. HR: 134 BPM
Peak HR: 162 BPM

Notes: These felt better than last week.  Even though I only got one more rep, it takes about 3.5 minutes for HR to return to 110 BPM.  I am thinking maybe I should increase weight on prowler since my HR isn't getting too high?

Hip flexors were roasted afterward.

Training: 4/14/2014

A. Deadlift: 5 x 4-5 @41X1, rest 4 min (275,315,345,365,385(4))
B. BB Hip Thrusts: 4 x 8-10 @2111, rest 2 min (185,215,225,235)
C1. BB Reverse Lunge: 4 x 6-8/leg @21X0, rest 1 min b/t legs (135,145,165,185)
C2. Banded Good Mornings: 4 x 15 @3030, rest 1 min (purple band)

Notes: Pretty good energy today.  New deadlift technique felt good and bar was coming right off the ground.  BB hip thrusts felt good though the set up was akward on my upper back.  PR on reverse lunges.  Tweaked the emphasis and they feel better.  All good on banded good mornings.

Sunday, April 13, 2014

Rest Day: 4/13/2014

Notes: Left glute/hip is tight today.  Need to loosen that up.  I have stopped drinking the orange juice and energy seems much better throughout the day.

Training: 4/12/2014

A. CG Bench Press: build to a heavy single (285lbs.)
B. Wtd Chin-Up: build to a heavy single (100.5lbs.-BWT: 186.5)
For 40 min:
AD Sprint hard the first 7 sec of every minute; easy spin the remainder of the minute
Walk 10 min cooldown

Notes: got this in in the morning.  Energy wasn't great, perhaps something with blood sugar.  Haven't bench pressed in over a month.  Hit 285 and then jumped to 300.  Missed there so went back down to 295 and barely missed.  Shoulders felt good with this however.  Moved to weighted chin-ups.  Increased shoulder mobility has definitely helped with pullups as I feel the elbows end in a much better position. 

Airdyne work to finish the session off.  Didn't have cals/watts so just went my perceived effort. 

Training: 4/11/2014

A. Front Squat: 5 x 2 @22X1, rest 3 min - ensure concentric bar speed stays up (245,255,265,275,285(1))
B1. BB Reverse Lunge: 3 x 6-8/leg @21X0, rest 1 min b/t legs (135,145,160)
B2. Banded Good Mornings: 3 x 12 @3030, rest 1 min (purple)
C. BB Hip Thrusts: 2 x 10-12 @2111, rest 2 min (155,205)

Notes: Trained up at CFBB in the evening hoping that my energy levels would be better.  Felt pretty good in the evening and warmed up with a heavy single clean and jerk.  Pull felt light off the ground but my brain just wasn't there in the catch.  I have been trying orange juice this last week to keep liver glycogen topped off but I think it's having a negative effect on blood sugar maintenance as I have been tired after drinking it.  

Front squats felt tough today.  Just didn't have it in my legs.  Hit some solid weight but couldn't get the tension into my quads to extend my knees.  Reverse lunges were tougher than the other day but right side felt better than last time.  Banded good mornings felt good.  Bench was too high on the BB Hip thrusts.  Back was aggravated afterward. 

Saturday, April 12, 2014

Rest Day: 4/10/2014

Notes: Boy are my abs sore from yesterday.  Also, my hip flexors are very tight from the prowler sprints.  I have also mean tinkering around with orange juice to bump up cals.  I think this might be effecting my energy levels.

Training: 4/9/2014

A. Snatch Balance: 5 x 3,3,2,2,2; rest 2 min (175,185,195,215,225)
B. Snatch: 4-6 x 2 @75-80%1RM, rest 2-3 min (175x2,185x2,195,205(PR))
C1. Half Kneeling KB/DB One Arm Presses: 4 x 6-8 @31X1, rest 1 min b/t arms (40,40,50,50)
C2. Strict L-Pullups: 4 x amrap(-2); rest 2 min (5,5,5,5,5)
D. DB Push Press: 3 x 8-12 @30X3, rest 90 sec (3 sec hold OH each rep) (50(6),40(8),40(6))

Notes: Mentally felt good today and was looking forward to getting some solid work in.  My hamstrings and hip flexors were smoked from prowler sprints.  Snatch balance felt good.  Worked on locking out my arms while pushing myself down instead of driving the bar forward.  Went over to the snatch where my pull felt very good today and the weights felt light off the floor.  Built up with perfect technique and hit one set over where I should have gone for an easy PR double @ 205lbs..  Half kneeling press were harder on my left arm than my right.  Anterior portion of my left shoulder feels tighter and it effects the tracking. Core was working really hard here to stay stable.  L-pullups felt good and I was able to use my lats and get the elbows behind my body very easily.  Triceps were roasted so the DB push press were rough.  Definitely started compensating with my lower back to keep the weights overhead.  Good training session.  

Wednesday, April 9, 2014

Training: 4/8/2014

Run and dynamic running drills
AMRAP in 40 min:
High Handle Prowler Push 15 sec* @90-95%
rest until HR drops below 110bpm b/f next push
Walk 10 min cooldown

*keep it light so there is high turnover. Mark start and finish points on the first rep, then simply use this distance instead of timing it. Count how many reps you get. Also, get av. & peak HR for the 40'.

Reps: 12

Notes: Warmed up with dynamic mobility and made sure to have some gatorade on hand as this was going to be a long workout.  The humidity is kicking into full gear down here already so the heat was rough.  I was tested the 15" interval with an empty prowler and found 60m was just about right for the distance.  I loaded up 50lbs. and got to work.  Heart rate came down within 2 minutes for the first few sets, but then it took longer towards the end of the workout, about 4:30.  This started sucking half way through, but all in all I got some good work in.  

Monday, April 7, 2014

Training: 4/7/2014

A. Deadlift: Build to Max (450lbs.)
B. BB Hip Thrusts: 4x10-12 @ 2111; rest 2min (135,155,185,225)
C1. BB Reverse Lunges: 3x6-8/leg @ 21x0; rest 60sec b/t legs (135,145,155)
C2. Banded Good Mornings: 3x12 @ 3030; rest 60sec (purple)

Notes: Monday's aren't usually my strongest day.  This Monday was after a week off from training, so I was pretty fired up to train, but I also knew to closely monitor how I was feeling and not push too hard.  

Deadlift technique felt okay.  Tried to drive with my legs as much as I could off the floor, but I was dumping forward a bit as the weight got heavier.  Upper back needs to stay stronger off the floor.  Need to do better off the floor as this will cook my lower back.  Hitting 450 after being off for a week and not being exposed to heavy deadlifts is a good sign.  My goal is 500lbs. by the end of the year.  I have never done BB Hip Thrusts during work sets.  Man were my lower glutes on fire here.

Reverse lunges felt good.  Right leg is a lot weaker than the left.  Since this was a posterior chain dominant workout, I kept most of my bodyweight on my front leg and drove through my heal to stand up.  My glutes were working hard on this.

Wasn't sure how the banded good mornings would feel.  Glutes were lit up here and I was pretty taxed from trying not to overextend as I came up.  I through in some thoracic work also by keeping my hands behind my head.

Good first day back.  Need to eat and sleep.  Repeat.

Wednesday, April 2, 2014

Rest 3/29/2014-4/6/2014

Notes: Taking a full 10 days off before getting back into the gym.  No mobility, execessory work, etc.  Just rest and eating.

Training: 3/28/2014

Open Workout 14.5
Time: 11:23

Notes: Haven't gotten great sleep over the last two days so wasn't feeling amazing, but felt good.  Plan for the workout was to break the reps into two sets right from the beginning and stay consistent throughout the workout.  No big rests, just grind.  I have done thruster burpee workouts in the past (tuesday was the last one), so I wasn't too afraid of the pain.  I knew it would come, but I also knew I could deal with it.  

Started to hurt bad during the set of 15 burpees.  The BH burpees were just slow and relentless.  Laid down the hammer in the set of 6.  Really happy with strategy, pacing, and execution.  Not sure how much faster I could have done this one.

Open complete.  Time to rest.

Rest Day: 3/27/2014

Notes: Ready for last open workout.

Training: 3/26/2014

2 rounds
AD 3 min easy/moderate
Ido's Sqt Seq 2.0
AD 60 sec @97% x 1 (42 cals)
--rest 3 min--
AD 30 sec @90% aerobic/30 sec @50% x 10 (avg. 394 watts)
--3 min rest--
AD 60 sec @85%aerobic/60 sec @50% x 5 (avg. 355)

Notes: Got this done in the afternoon.  Worked on some lifting before hand to get my self warm.  Pull off the ground felt much better.