Saturday, December 25th, 2010

walk up big hill with 40# backpack

Weighted pull-ups with 40# backpack
7 pronated
7 supinated
6 pronated, but with 32# in backpack

Toes To Bar 2x10 strict 1x12 kipping

Kipping Chest to Bar Pull-ups 3x10, used classic kip to try and restrengthen my shoulder girdle and tendons

Wall back down with backpack

then:
1 minute handstand hold with belly to wall

3x10 of wrist conditioning series:
Fingertip push-ups
First Knuckle push-ups on knees
Inward hand placement push-ups
Wrist Push-ups

Friday, December 24th, 2010

Weighted Ring Push-ups 5x10 with 40#backpack

3x10 single arm presses with old 50lbs barbell

10 knee ups
10 straddle ups
10 v-ups
10 leg circles clockwise
10 leg circles counter clockwise

Thursday, December 23rd, 2010

Rest Day

Wednesday, December 22nd, 2010

1 and half of shinny hockey. My god was I rusty, but the most fun I've had in forever.

Tuesday, December 21st, 2010

Rest Day

Monday, December 20th, 2010

Rest Day

Sunday, December 19th, 2010

Rest Day

Saturday, December 18th, 2010

AMRAP in 5minutes
3 ring pull-ups C2B+ 6 Ring Dips+ 3 negative Muscle-ups holding false grip
Reps: 5 rounds even

L-seat 6 sets of 15 seconds L-Seat+ 30 seconds rest

Friday, December 17th, 2010

Rest Day

Thursday, December 15th, 2010

Press
95x5
115x5
140x4
I'm a greedy idiot

Power Snatch
95 from floor, below knee, mid hang, tall, tall, mid hang, below knee, floor
Felt heavy, but moved very fast. Foot hurt a bit so I stopped.

Weighted pull-up 3x6 @ 45lbs
pronated
supinated
pronated
BWx8 C2B, pronated
BWx10 C2B, supinated

3 rounds for time
20 meters of monkey bars (10 each way then turn around)+ 20 V-ups+ 30 (15 each arm) 1 pood Kettlebell swing (largest the gym had)
time: 7:21.....awful

Wednesday, December 15th, 2010

Tuesday, December 14th, 2010

Monday, December 13th, 2010

Gymnastics WOD
Max push-ups in 2 minutes: 71, did 45 to start
Max squats in 90 seconds: 91 (to box at parallel, hip is safe there)
Max L-Hang to bar A.K.A. leg lifts: 10 (on rings)

L-Piull-ups on rings:8+2
A hand full of MUs

Sunday, December 12th, 2010

Lots of handstands throughout the day

HSPUs strict belly to wall
5
2
3
2

21-15-9
L-Seat (reps in seconds held)+ ab wheel roll outs

Saturday, December 11th, 2010

I messed around with the old 50-55lbs bar

seated presses
2x20
Standing
1x7 each arm

later on
same thing, but 1x8 each arm
2x25 each side windmill deadlifts

5 ring MUs

Friday, December 10th, 2010

21-15-9

ring dips+ inverted hang pull-ups

5x10seconds perfect L-Seats

Thursday, December 9nd, 2010

Warm-up
3x3 forward rolls (dizzy)
5 Free Standing handstands

Gymnastics WOD
Belly against wall perform 3minutes of super hollow handstands. Any break in form and immediately do 20 hollow rocks.
Hollow rocks: 80 or 4 breaks

then:
4-6 hours later


Uphill run
time: 5:03, actually never timed this before so I don't know if it's good. It's maybe a 1,000 meters long and completely steeeeeeep and windy uphill run.

then:

Gymnastics WOD
10 sets, resting 60-90seconds between sets of
2 strict C2B Pull-Ups
1 Pull Over and forward roll
1 Super Strict Toes To Bar

Took me awhile to get the hang of the pull over and I pinched my junk on the first 3. also I started doing 200 meter sprints in between rounds and on the 4th one I rolled my left foot extremely hard and it POPPED.Foot felt like it's broken. Happened mid sprint and it was super cold. Hoping it's just ;igaments.

Wednesday, December 8th, 2010

Power Snatch one on the minute for 20 minutes
95
100
105
110
115
120
125
130
135
140
145
145
150
155f
155f
140
140
155f
155 PR, FINALLY
135x5 Hang Power PR

Deadlift 1x5
365f, after 1, the leg strength wasn't there I need to do some partials from ground to knee
225x10 Stiff Legged

Weighted Pull-ups
50#x6 Pronated
35#x8 Supinated to chest
25#x10 Pronated, first 5 to chest

Weighted GHD sit-ups 3x10
25#

Tuseday, December 7th, 2010

5 Handstand attempts
5x10 second L-Seat
Some stretching and a set of ring dips

Monday, December 6th, 2010

Press 3x5
135 for 1 set and then my left shoulder started to hurt so I switched to DBs
60#DBs for 2 sets

Split Clean one on the minute for 20 minutes
150
160
170
180
190
200
205
210
215f, too slow
215f, too slow
215f, just missed it
215f, just missed it, not aggressive enough with the elbows
215f, not even close
205
205
215f
210f
185x2
185x2 Power
185x3 Power
Just Frustrating day with these

then:
Double Under Practice
26 consecutive PR
Did up to 75 with 3 or 4 sets of 10+

Sunday, December 5th, 2010

Warm-Up
10 Pistols to box left leg
10 Pistols to box right leg
run up big hill at home

then:
5 rounds
15 box jumps 18'
10 pull-ups
time: 5:00.75, did C2B first round. Everything unbroken just really slow. Last 2 rounds were my fastest because I got into the groove of the movements, but it also hit my lungs hard.

then:
Gymnastics
Back Lever Single Leg Progression
6 Reps rotating each leg
4 same
2 same and held at bottom for 3 seconds

Hold Pole Lever Leg Lift thingys
3x5 Lower as slow as possible and try to get hips flat on the way up.

Notes: Did a 2 sets of 20 push-ups and a set of 15 ring dips in between the lever stuff. Also did a set of 20 pull-ups after the circuit to try and kip my butterfly kip back. Learned that to keep my hips flat I have to squeeeeeeeeze my buttcheeks and thrust my hips laterally "like in the deepest penetration you can"-Bill Bowerman

Saturday, December 4th, 2010

Rest Day

Literally slept all day

Friday, December 3rd, 2010

Power Snatch Max Double
135x2
140x2
145f, missed second rep, couldn't get under fast enough
145f, missed second rep, left it out in front
145f, missed second rep, same thing, just a smidgen out in front
145f, completely missed second rep, too damn tired
135x3 hang power

then:
5 rounds Untimed
20 GHD sit-ups
15 Double Unders
10 Toes 2 Bar

Notes: Mixed some back extensions in with the sit-ups because my lower back was hurting. Other than the DUs everything was unbroken. DU's were much improved though. I'm able to get consistently 3-5 in a row and the last round I only had to break them up once. I'm also able to stay in one place better and my feet don't need to tuck all the way up.

Thursday, December 2nd, 2010

3 Rounds for time

5 Strict muscle-ups
10 Forward rolls
20 Pistols to a box
10 meters of handstand walks
time: 19:35

5 minutes of handstand practice
Notes: Worked on re-establishing hollowness in my handstand that I lost after the walks.

Wednesday, December 1st, 2010

Hang Power Clean from pins (to save my ailing hands from the last 2 days)
185x5 Easy Easy Easy, and good foot work

Weighted Barbell Jumps
135x5
225x5
275x5
315x5. this was kind of scary

Walk outs and rack supports
275
315
405, I can't believe a person can snatch this

Weighted Lunge
60# DBs in each hand x8
then several attempts at doing Bulgarian split squats with holding 110#DB in front rack support, but couldn't get the coordination to do more than 1 each leg before falling off the bench.

then:
Row + Run intervals
Warm-up 200 meter row then 400 meter run

workout:
500 meter row
rest 3 minutes
400 meter run
rest 3 minutes
500 meter row
rest 3 minutes
400 meter run

Times:
Rows: 1:29 (should have been 1:28, but I lamed out on the last strokes, Damper at 10), 1:35 (Damper at 8)
Runs: Have no idea, but the first 200 meters of each felt very quick

then:
GHD sit-ups
BWx32
10#x15
25#x10
Rested 1 to 2 minutes between each set

SEVERAL HOURS LATER

3x20 second L-Sits

5 minutes of Handstand Practice
Pretty consistent 10-20 second holds

Tuesday, November 30th, 2010

Power Clean to max double
195
205, form was shit though, this always happens after deadlifting
155x5 easy, better footwork and pull under

Various Jerk Practice
135x10 Power Jerk
145x5 Power, Left foot forward, right foot forward, left, right
155x5 same feet
Really felt like this cleaned up a lot of my difficulties in the jerk. When in doubt, go light and practice, practice, practice!

Weighted Pull-up Randomness
35x3 to chest
70x3 to Adam's Apple
BWx12 deadhang to chest

then:
Rowing
warm-up
500 meters in 1:40 on damper 10

TABATA row
Distance: 1036, but I did 9 intervals accidentily. Waaaaaaaaaaayyyyy off PR, even for 8 intervals. Damper was set on 10.

Notes: Had zero energy for the rows, definitely feeling drained from all of the lifting. Going to make tomorrow a conditioning day.

Monday, November 29th, 2010

Deadlift work to a heavy single then 1x5
365 for super fast and easy single
350x5 and all overhand no hook grip baby! Bouldering is making my grip ridiculous.

Press 3x5
130 Went as planned

Hang Power Snatch 5x3...which turned into 3x3
130 Used the shittiest of shitty shit bars. Going to 135 next week for 5x3s, the weight felt fine today.

Ghd Sit-up
BW x30x2
10#x15+ 1 minute plank

Notes: EZ strength day. Deadlifting went very well considering it's been like 2 weeks. Felt rested and relaxed.

Sunday, November 28th, 2010

Rest Day

Saturday, November 27th, 2010

Super late night mid-long run in full sweats, gloves, and hat. Lots of arduous uphill stuff, with intermittent sprintst.

then went to Bar and wanted to do 3x3 bar muscle-ups.

Max Bar Muscle-ups
2, warm-up and testing mechanics
5 PR
4
1, just to make it to 12 and top it off

super strict Toes 2 Bar 1x8

then:
10 minutes of handstand practice
Notes: Was getting a little arched, so after a 20-30 second hold I did a 30 second hold against the wall face postitioned toward the wall. Then did 30 seconds of hollow rocks.

Friday, Novemeber 26th, 2010

Some ab mat sit-ups and couple of handstand holds. Pretty much a rest day

Thursday, November 25th, 2010

20+ second handstand

Ran up big long hill.

10 dead hang C2B pull-ups
run a hard 400 meters

Kipping C2B pull-ups 3x15 rest 2 minutes between each set

2 Bar muscle-ups

Wednesay, November 24th, 2010

5x Super strict skin the cats (as slow as possible)
5x L-hang to invert back to L-hang (as slow as possible)
2x16 ring dips

5 minutes of gymnastic warm-up
5x frog headstand
5x straddle headstand
5x pike headstand

then:
20 minutes of handstand practice
Notes: First 10 minutes I was trying to get back technique and re-orient myself to being inverted. The next 5 minutes I did 2 hold attempts per minute, which gave me enough frequency to to do tiny holds and adapt to my own body weight to the point where I felt light. The last 5 minutes I did one attempt per minute. Required a ton of focus and I was able to keep holds of 10 seconds or more, except for the 2nd last attempt. The last attemept I held for 30+ seconds. Felt extremely calm and at ease inverted and held the hollow position really well.

Tuesday, November 23rd, 2010

Press 5s
110x5
130x5
150x2, could tell from the start that I wouldn't be able to get 5
140x4f,
Alright I need to re-adjust my numbers for this cycle. I took 2 weeks off and shitty diet + inconsistent rest+ lack of a consistent schedule have killed my pressing strength. Going to do a couple of straight sets of 3x5s for the next 2 weeks and see if that brings me back on track.

Power Snatch + Hang Power Snatch work up to near max
125
135
140
I told myself if I was feeling good I would try 155, the big Reds, for a single. I had the right mind set, but it was too much for the day and I just couldn't get underneath it. Did a set of 5 Hang pulls with it right after I failed. It will come soon enough.

Clean and jerk 5x1
155, jerk still sucks, but was better when I got my head fully through

Weighted Pull-up 3x9 (Pronated, Supinated, Pronated)
35# first 7 to chest
35# all 9 to chest
35# first 4 to chest

Weighted Toes To Bar 3x5
7.5#x6
10#
12.5#

Monday, November 22nd, 2010

2x15 ring dips
1x15 inverted pulls

150 abmat sit-ups+ 20 abwheel roll-outs
50 abmat sit-ups+ 1 minute plank
1:30 side plank each side

Sunday, November 21st, 2010

5 minutes of handstand practice

3x20 bar dips

100 abmat situps+ 2minute plank+ 20 ab wheel rollouts
2x25 windmill deadlifts with old home bar

Saturday, November, 20th, 2010

15 Toes To Bar
400 meter run
15 Chest to Bar Pull-ups
400 meter run
12 T2B
400 meter run
12 C2B
400 meter run
9 T2B
400 meter run
9 C2B

Untimed, but all unbroken. 4 Days and only 2 cigarettes, helped made the runs much easier

Friday, Novemeber 19th, 2010

3 hours of bouldering

Made it down to the last move of the blue 0+. Made headway on 2 more routes. Still suck and couldn't get the dyno. Fun stuff

Thursday, November 18th, 2010

Crap load of DU practice

then:
20 DUs
sprint down and up hill at home
500 single unders
sprint down and up hill at home
500 single unders(rope snapped at 200 something)
sprint down and up hill at home

rest a couple of minutes
then:
1 more sprint down and up hill at home for shits and giggles

Wednesday, November 17th, 2010

Deadlift 1x5
345
Used straps for the first 3 because I couldn't tape my thumbs, then said fuck it because they were getting annoying. Shot the hips up on 3 of them, so there was some rounding.

Weighted Pull-up (pronated then supinated)
50#x2x7

Tuesday, November 16th, 2010

Warm-up
Easy 500 meter row in 1:41

Hang Power Clean + Below Knee Power Clean+ Power Clean
165
185
195
200 f, from the floor. Took a 30 second rest and the bar flew so high up it nearly hit me in the chin

Hang Power Snatch 5x3
125 for all 3 sets

3x8 DB press
45# Dumbbells
Using DBs to deload

AMRAP in one minute weighted pull-ups with 25#DB between legs
Reps:15 and the first 8 were C2B

then:
2.4ish mile run
time: approximately 18 minutes. Sloooooooow, but my pacing and form was the best it's been in a while and it was kind of grueling since I haven't been running that much and this is pathetically the farthest I've gone in a while

Monday, November 15th, 2010

HSPU 3 sets with 3 minute rest
6
6
4+1+1

2x 20 push-ups on fist 30 second rest between sets

5:30 minute handstand work
Some good holds, but shoulders felt weak and drained

2x20 bar dip

30 second L-Sit

Sunday, November 14th, 2010

Rest Day

Saturday, November 13th, 2010

15 strict neutral grip c2B pull-ups
5 L-Hang Toes to Bar
12 strict neutral grip c2B pull-ups
10 Toes to Bar
10 strict neutral grip c2B pull-ups

Friday, November 12th, 2010

Rest Day

20 + minutes of handstand practice
then:
200 lunges

Wednesday, November 10th, 2010

warm-up
800+meter run

Hang Power Snatch+ Below Knee Power Snatch+ Power Snatch
(warm-up was 95 from floor, below knee, hang, tall, 2 power snatch balance, tall, hang, below knee, and floor)
125
135 f, from the floor
135 PR for reps

Behind the Neck Jerk to max
165
185
205x1 and EASY
225f, not enough drive
225f, HAD IT, but it came just a bit too forward in the recovery
225f, bad timing
So frustrating, sooo close, but will get it very soon

Jerk Supports 1x3
225

Toes To Bar
10# weighted 2x5
BW 1x10
Supersetted with 2x10 hammer curlz with 40# DBs

then:
15-12-10
Ghd sit-up+ Back Extention

then:
1x15 C2B Pull-ups

Tuesday, November 9th, 2010

Warm-up
1,000 meter row
time: 3:12, surprisingly fast especially since I didn't mean to do it, was just kind of pissed and had a rough day. Damper was set on 10

Power Clean and Jerk 3x3
175 fail, jerk on third
170
180 that's more like it
Not getting the bar back enough on the jerk to keep active shoulder

3x5 weighted lunge with 1 to 2 minute rest in between
135 for all sets

then:
Double under practice

Monday, November 8th, 2010

Bench Press 1s
185x5
205x3
225x2, Wanted 3 but was using the world's shitiest bar. Short, fat, and rotates way too much

Deadlift
335x5, hook grip is killing my thumbs. Need to start taping them.

Weighted Pull-ups (warm-up 5 dead hang to nipple height)
40# pronatedx8
40# supinatedx8
35# pronatedx6+2

then:
2 mile run+ 2 minute plank
Getting that consistent forward lean back and my cadence is getting better. Better concentration today.

Sunday, November 7th, 2010

Rest Day

Saturday, November 6th, 2010

Gymnastic Class at CFCC

Worked on:
headstand
headstand press (where you start with your feet wide and then bring them and your hips up and the close your legs at the top)
headstand pike press 3x3
handstand press against the wall
Lots of cartwheels

Great improvements in my hollow stability and overall tightness!

then many hours later:
Hanstand Push-ups against wall 5x5 (rest 3 minutes between sets)PR for sets and consistency!

Friday, November 5th, 2010

Double Under Practice. Hit a PR of 10 consecutive! They're getting easier and easier!

then:
2 hours of bouldering. First time climbing in a while, did some 0+ and 1+. It was a blast!

Thursday, November 4th, 2010

Press 5,3,1
120x5
140x3
155x2 PR
Happy about this especially since the warm-up sets felt week and slow

Hang Power Snatch 5x3
120 for all 3 sets and EASY

then:
5x each side Windmill deadlift with 40# overhead and 70# deadlift
12x C2B pull-ups
10x 70# side bend each side
12X C2B PUs
5x each arm and 70# single arm cleand and jerk
12x C2B PUs
Untimed

then:
15 minutes of a mix of running then rowing
Just getting some air in the lungs

Wenesday, November 3rd, 2010

Rest Day

Did a couple of handstands and did around 100 push-ups on my fists in sets of 20 and in around 10 minutes.

Tuesday, November 2nd, 2010

Bench Press 3's
175x3
200x3 (was supposed to do this for 5s, but ended up doing 195, so I switched it up)
215x4 PR

Power Snatch to Max, only 3 attempts
140
145 PR tie for power
150 PR...NICE!

then:
AMRAP 40lbs weighted pull-ups in one minute with pronated grip
Reps:12

then:
3 rounds of
20 GHD sit-ups
10 super strict Toes 2 bar
10 Double Unders
5 back and forth 10 yard sprints (10 yards one way, turn 10 back is one rep)

Note: Done untimed. Wanted to get some good core work, work on DUs, and work on my start and super short bursts speed. Hit 4 DUs in a row at one time other wise I would do single, then double, then single, then double and so on.

Monday, November 1st, 2010

2x Power Snatch, 2x Below the Knee Power Snatch, 1x Hang Power snatch for 3 sets
115
120
125

Work up to max Power Clean
155x5
175x1
185x2
200x1
205x1
210 fx2, the first time I mifed it because I kicked the bar out front and the second attempt I didn't get the elbow around fast enough, but I'm definitely strong enough to get it.

Dumbbell step up on bench
1x10 each leg with 50#DBs
1x3 each leg with 75# DBs, wanted to do 5 each, but my grip was dead even with straps
1x7 each leg with 65# DBs

then:
1 mile run
Time: 7 and a couple of seconds
NOTE: All I wanted to do was run this in an easy sub 7, but I clearly over estimated my current lack of conditioning, further more I am so unbelieveably pissed that I missed my goal by a mere second or to. I CAN'T REMEMBER HOW MANY TIMES IN MY LIFE I HAVE FAILED BY ! SECOND, POINT, OR VOTE. ONE DAY I AM GOING TO GET BACK AT LIFE FOR THIS AND CROSS THOSE ROAD BLOCKS SUCCESS, BUT I IMAGINE IT WILL TAKE SOME UNGODLY WILL POWER AND HURT UNBELIEVABLY BAD......I DON'T CARE I'M GOING TO GET IT!

Sunday, October 31st, 2010

Warm-up
100 Single unders
Double Under Practice
400 meter run
50 left legged single unders
50 right legged single unders

Then:
3 Rounds
20 burpees + 20 C2B
Time: 11 something....pathetic, but that's what happens when you smoke and can't breathe after the first 15 burpees

then:
failed at two bar muscle-up attempts. Gave my self punishment of this:

2 rounds
400 meter run+1 Bar Muscle-up

Untimed, but I nailed the muscle-ups and did the second one with gloves on which was a first. Also sprinted HARD the last 200 meters of the second 400.

Saturday, October 30th, 2010

Rest Day

Note: I've been smoking nearly a pack a day of cigarettes. I really Really REALLY need to cut back both for health and finances, but I have to admit it's also been relieving a ton stress and keeping me focused in a big way. Need to remove the crutch at some point

Friday, October 29th, 2010

Jerk to max
185
195 looked and felt like shit
180f,
I dropped the jerk after this because it was just a stupid day for me to do it with no sleep and I was still sore from the power cleans and snatches from the other day, but I wanted to work on getting stuff heavy off my shoulders....sooooo I did;
Push Press 2x4
155
165
170
180

Deadlift 1x5
325, Switched to hook grip after the 2nd or 3rd rep. Killed my thumb

Thursday, October 28th, 2010

Rest Day

Wednesday, October 27th, 2010

Crazy Day
Cycle 3 Week 2

Press
120x3
140x3
150x3 PR

Hang Power Cleans
135x5
165x4
175x3
185x2
200x1
205x1 PR tie
210x1 PR and EASY, could have maybe gotten 220 today, but wanted to keep it to only 3 max attempts

Hang Power Snatch x5x3
115 for all 3 sets

then:
2x10 Windmill Deadlifts with 45#DB overhead and 75#DB deadlift + 10 x preacher curl with 30 lbs on each side (don't know how much the bar weighs, also on second set I did 8 took off the 5s and did 12 more)

then:
32 GHD sit-ups + 60 second side planks

Then many many hours later I did something stupid that actually turned out well

3x5 45# Weighted Pull-up (Wide pronated, supinated, neutral)

Bench( the dumb part):
160x5
180x5
195x7 PR

Arnold press 1x10 with 45#DBs

10x Butterfly pull-ups

Tuesday, October 26th, 2010

Max Dead Hang Pull-ups
20 supinated grip
Wanted 20 and finally got 20, maybe could have squeezed out 1 or 2 more
Rest 2 minutes
Dead Hang pronated x 10

Rest 3 minutes
Toes to bar 1x15, 1x 11+4, 1x8 super strict

Rest 5 minutes
With gloves on 10 kipping c2b + 9 to throat
rest 2 minutes
Failed at a muscle-up and did 5 more C2B without gloves on
rest 2 minutes
1 Bar muscle-up

then:
5 minutes of handstand practice
More consistent holds, but I got lazy on keeping active shoulders near the end and fell a bunch. Need to keep the arms and shoulders completely active throughout the whole kick up
20 push-ups on fists immediately after

then:
30 second L-sit on chairs

Monday, October 25th, 2010

Rest Day or in actuality no rest day at least for the mind

Sunday, October 24th, 2010

100 push-ups throughout a 20 minute period. Done in sets of 20 and on the fists

then:

10 Minute handstand practice
Notes: Not a ton of really long holds (20seconds or more, maybe had 2 of those), but much more consistent holds than I ever have before. Good control on the hands and much less arch, really concentrated on staying tight and keeping hollow

then:
L-Sits on Chairs 3x30 seconds and a perfect 10 second hold with toes pointed

then:
2 minutes of Hollow Rocks

then:
3 minute plank

Saturday, October 23rd, 2010

500 meter row for warm-up

Deadlift
135x5
225x5
275x5
315x5
This is the first time I've gone relatively heavyish in almost 2 years. Felt really solid technique wise and I credit that all to Greg at CFCC for fix my start position and giving me strong cues at the set-up. Weight felt heavy, but was happy that I could maintain an overhand non-hook grip the whole time. Will start doing these more since I can't squat.

Push Jerk+ 2 Jerk
165
Just feeling how my shoulders are doing. Still sore

Seated Arnold Press 1x20
30DBs
Active shoulder recovery

then:
2 mile-run with intermittent sprints. Just getting some air, technique, and shaking out leg soreness from all the lunges.

then:
15x bar dip super super low and 12x dead hang C2B pronated pull-ups

Friday, October 22nd, 2010

Was going to run, but had too much to do and mainly was just not into it. Mind was still restless and I needed something to kick my ass. Which is why I just did the following.......

Ended up digging my 50 lbs old straight curl bar from the parents basement and did 50 lunges steps + 50 step-ups on 12inch coffee table. Then I devised this random crazy workout after

32 curls
50 lunge steps with 50# on my back
75 abmat sit-ups
25 ab wheel roll-out
50 lunge steps
50 abmat sit-ups
25 straight leg deadlifts with 50#
25 ab wheel roll-outs
50 lunge steps
50 abmat sit-ups
25 ab wheel roll-outs
25 straight leg deadlifts
32 curls
then:
32 dips

Legs are JELLY. That one hurt, but I needed it mentally. Shoulders and traps are really sore this week since the hang power cleans.

Thursday, October 21st, 2010

Bench Press 5s
160x5
180x5
200x6 PR at current BW

Power Snatch to max single
125
130
135 f2
These felt absolutely awful. It's hard for me to even get in the set-up. Might just work from the hang from now on.

Hang Snatch Pulls 3x2
135

3x15 side bends with 85lbs DB

Wednesday, October 20th, 2010

Restish Day

Did some stuff throughout the day
3x20 dip

hours later

12 minutes of handstand practice
some good 20+ second holds

then:
75 abmat sit-ups + 25 abwheel roll outs

Tuesday, October 19th, 2010

First Week Cycle 3 of Wendler

Press
100x5
120x5
140x5, Not happy with this, but I also notice I dropped around 5lbs since last week(200-197lbs to 192-190lbs range). Not eating enough.

Low Hang Hang Power Clean 3x3
185
195
200 PR Very happy about this, especially after the press

Low Hang Clean Pulls 2x3
210

Weighted Pull-ups 3x10 @ 27.5lbs )pronated, supinated, pronated) Only got 8 on the last set

Strict (had a box blocking any possible swing behind me) Toes To Bar 3x10

then:
1 mile run warm-up
then:
5x170 meter sprint

Monday, October 18th, 2010

Rest Day

Had a huge accounting test. Also found out I might have Pudenal Nerve Damage, from squats or GHD sit-ups. So until I find out what the deal is no squatting and GHD.

Sunday, October 17th, 2010

Rest Day


Worked on some stretches at night.

Calculating New Percentages for 3rd week of 531 so I don't have to recalculate them for each day

Press at 165, Bench Press at 240
66, 96 @ 40%
82.5, 120 @ 50%
99, 144 @ 60%
107.25, 156 @ 65%
115.5, 168 @ 70%
123.75, 180 @ 75%
132, 192 @ 80%
140.25, 204@ 85%
148.5, 216 @ 90%
156.5, 228 @95%

Tomorrow looks like 100,120, 140 for 5s

Saturday, October 16th, 2010

Hip has been bothering me for a while so I decided to see what my max split lifts were.

Split Snatch to Max
135
145f
20lbs off

Split Clean and J
190
195
210 f2 clean
205 f

Weighted T2b
10# x5
12.5# 2x5

Bentover row on bench
75lbs DBx10
80lbs DBx10

then:
6k Row
Time:24:51
Went slow just to get some wind back. This sucked

Friday, October 15th, 2010

HSPUs
floorx3
big wheel 45sx2
25 plates x2
25 plates x3
floor 2x3

30 Ring muscle-ups for time:
time: 7:41
Almost 3 minutes off a PR, but I did start glide kipping.....it's new

Thursday, October 14th, 2010

Deload Week for press and bench press

Press
65x5
85x5
100x5

Power Snatch 2x3
135f on second rep so I dropped down in weight
125, actually split snathced the second
125
Toyed around with the Split Snatch a bit in warm-ups and on the second set. Defintely feel faster and smoother in it. Perhaps if my left hip keeps bothering me and if the numbers are over 10% higher I'll think about making the switch

Snatch Balance Max for the day
155
Thought about going up, but with 165 and above I get worried about having to dump because I can't dump from overhead or miss in back in the school's rack. So I called it a day, defintely think I could have got 175 and maybe 185.

2 x Max Strict C2B pull-ups and 1 x to throat. Only 2 minutes rest between sets.
11 Supinated
13 Pronated
11 Supinated

then:
1 mile run
rest 10 minutes
1 200 meter sprint

Just getting my lungs back from a rough weekend of smoking way too many cigarettes. Need to quit again, started up again last week.

then:
GHD Sit-ups
20xBW
12x35# plate behind head
15x 25# plate behind head on first 12, but infront on last 3. Not enough rest
15x 25# plate behind head+ 1:30 plank + 30 sec right side plank + 30 sec Left side Plank

Wednesday, October 13th, 2010

Snatch
140
150fx3
145f
135f
Well 140 felt easy and then shit just started getting weird and I failed a lot. After analyzing everything it seems my problem was pulling too early and not pulling under fast enough. Chasing the bar today.

Power Clean and Jerk 1x3
185f, on jerk. Didn't push my head through....dumb
185 maybe the most solid jerk I have ever done. Super fast.
185

then:
9-7-5 mailto:snatch@%20120
15-12-9 Toes 2 Bar
21-15-9 Sit-up to Standing with 12lbs medicine ball
time: 16:10
Started pulling faster underneath and finishing my 2nd pull better

then:
Bar Muscle-up practice with gloves on. Trying to keep my hands healthier.

An hour later
75 abmat sit-ups+25 Abwheel rollouts+50 Hollow Rocks+ 25 Abwheel rollouts

Monday, October 11th, 2010

Bench Press
165x5
190x3
220x2
Used a really crappy bar at school that was fatter and rotated waaaaaay too much. Otherwise probably could have gotten 3

Snatch + Below the knee Snatch x 3sets
130 failed on first set below the knee, pulled forward. Everything else was pretty good. Getting faster getting under and keeping active shoulders

Clean + Hang Clean x 3 sets
185
Easy.

3x6 Weighted pull-ups @50# (supinated, pronated, supinated)
Only got 5 on the last set of pull-ups

then:
TABATA row
Meters: 1023 PR....by a gigantic 3 meters! Although I did feel like I had more in the tank

Note: Feeling kind of crappy. Need to start taking Vitamin D and Fish Oils again

Sunday, October 10th, 2010

3x25 Dips between chairs

Handstand practice

60 second L-sit/tuck sit

Saturday, October 9th, 2010

TABATA
push-ups
sit-up (first 4 interval) leg lifts (last 4 intervals)
lunges (hip too tight and sore to squat)

Friday, October 8th, 2010

Snatch 1x3
145f
145
145f
Too much mind

Behind the Neck Jerk 2x2
185

3x10 Windmill Deadlift 50DB overhead and 90DB

Thursday, October 7th, 2010

Press
115x5
135x3
145x3 PR or at least a PR tie

OHS 3x3
155
165
175 PR 10lbs and easy!

Clean Pull 3x3 at 95% and 1x3 at 80%
205
175 got all of these to chest height

then:
BEAR Complex
3 reps @ 115
7 Reps (or as prescribed) @ 135 PR
2 Reps @ 155.....I was freaking bushwhacked by this point. Could probably get 165 fresh.

then:
15 Back Extensions @ 25# + 30 GHD situps x3 sets (one to two minute rest)

Wednesday, October 6th, 2010

100 Single unders+ 50 single unders left foot+ 50 single unders right foot
+100 single unders+ 5-10 minutes of double under practice + 300 single unders

then:
An hour of yoga

Harder than I thought and I felt refreshed after

then (many hours later):
100 abmat sit-ups+ 20 ab wheel roll outs+ 25 second tuck sit+ 1:30 plank

Tuesday, October 5th, 2010

Power Snatch 1x5
95
115
120
135
140 PR for power I think

Power Clean + Power Jerk x5 sets
165
Slight press out on 2 of the jerks, but mainly do to shoulder tightness and not technique

Weighted Pull-ups 3x10 @ 25# (pronated, supinated, neutral)

then:
Run 1 mile + 2k row+ 1mile run
time: 23:57

Wanted sub 24 and got it. Everything was sub-8. Which is a sloooooow pace, but this was a lung burner and I paced it right.

then: Yoga Stretches

Monday, October 4th, 2010

Week 2 Cycle 2 of Wendler

Bench Press
160x3
185x3
210x5 NOICE!!!!

Snatch+Hang Power Snatch+ Hang Snatch x5 sets @60%
100

Clean+ Hang Power Clean + Jerk @60%
155
Good Jerks

3x15 Toes To Bar

1x15 DB Press with 35#DBs

then:
100 Consectutive single unders
Practice Double Unders for ten minutes

Getting much better at these

Sunday, October 3rd, 2010

Team Workouts for Battle At The Mill

WOD 1
Buy In: This what I did. 30 ring push-ups to abmat then: rotated to 30 GHD sit-ups then: Roatate to Rest then: 30 OHS @ 105 (I did maybe 50 or 60 because the judge didn't count a whole bunch for what I believe to be crossfit BS, but the rules were the rules)
then: 75 C2B pull-ups

Time: 13:46

WOD 2
560 meter run
50 HSPU
560 meter run
100 box jumps at 30 inches/24inches
560 meter run
200 squats
560 meter run
400 DUs
560 meter run

It took us 18 minutes to get the HSPUs done. I did 35 of them and hit failure a good amount.

Time: DNF

Wish we did better, but better luck next time.

Saturday, October 2nd, 2010

Rest Day

Friday, October 1st, 2010

Rest Day

Thursday, September 30th, 2010

20 minutes of handstand work
some good holds finally

then:
Fun Run at home. Hit the pull-up bar for 1x10 normal kipping pull-ups, 1x10 C2B butterfly kip, and 2 Bar Muscle-ups. I pulled to my waist on the second MU. Starting to get CRAZZZZZY height on those now.

then:
50 ab wheel roll outs. Hold for 2 second pause in extended position for the last 10 and for 15 seconds on the last rep.

Wednesday, September 29th, 2010

At School

Snatch heavy Single
155PR tie

Clean and Jerk to heavy single
205

3x5 windmill deadlift with 60DB overhead and 90DB deadlift
1x15 with 45db overhead and 60db deadlift

At CFCC

NEURAL RECHARGE DAY!

Do all of the following for max power and accuracy on EACH REP.

4-6 rounds, 30s at each station:

Broad Jumps

Chest Pass Throws

Vertical Jumps (to touch)

Medball Slams

Squat Jumps

Power Strokes on erg

Rest.

Rounds: 3 rounds to feel jazzed

then:

Gymnastics
worked on handstand

Tuesday, September 28th, 2010

Power Snatch 1x3
135
Felt fast and stuck it tight on first single. Next 2 were smooth, but I need to keep my back tight for speed.

then:
At CFCC

Weighted Pronated Pull-Up to peak set of 1
115

then:
5 Rounds of Cindy for time
5 pull-ups + 10 Hand Release Push-Ups + 15 Squats
time:3:10

Monday, September 27th, 2010

Second Week and Second Cycle of 531

Press
110x3
125x3
140x5PR

OHS
135x5
Hips were too tight to keep squatting.

Weighted pull-ups 3x8 @ 35# (pronated, supinated, pronated)

2x10 GHD sit-up with 35# plate behind head

then:
buy in:50 single unders
then:
20 Double-unders. Strung a couple together. Noice!

Sunday, September 26th, 2010

CFCC workout

2 person workout of:
4 Rounds:
10 Power Clean and drop from the top @115+ 100 meter sprint. Rest as much as neccessary between rounds.

then: Double under practice......god I hate and suck at these

then: Jerk
175x2
175 fail on second rep. Shoulders got tight and couldn't get full extension.

Friday, September 24th, 2010

Week 1 5 3 1 Cycle 2 Percentages based on Bench Press 1RM: 235

Front Squat 2x2
225 for both sets. Working on speed

Bench Press
150x5
170x5
190x7, Happy with this for my current BW

then:
Barbell complex of:
Hang muscle clean+ Hang Power Snatch+ OHS+ Snatch Push Press
Rep scheme was do 1 of each, then 2 of each, then 3...all the way to 5
Weight: 95lbs and it was plenty. Popped my blister on the power snatches of 3s....gross, at 4s the snatch push presses became jerks.....my shoulders are tired

then:
100lbs on back for a 2 minute plank

Thursday, September 23rd, 2010

30 Bar Muscle-Ups
time: 14 minutes and only 27MU. BIG RIP in my right hand next to the one that just healed....UGGGGGGGGGGGGGGGGGGHHHHHH!!!!!

then:
100 abmat sit-ups+ 50 ab wheel rollouts on my knees

Wednesday, September 22nd, 2010

Power Clean from Blocks 3x2
165
175
185
Also did 195 for 1, but wasn't aggressive enough with the elbows to get the second. Felt pretty strong with these.

Bar Dip 3x20

Windmill Deadlift 3x10 with 40# overhead and picking up 65#

then:
1 Mile run
time: Sub 6:30, but not sure of exactness. Was just trying to keep it under 6:30 didn't want to go for sub 6. In a couple of weeks maybe

Tuesday, September 21st, 2010

Jerk work to heavy single and then 80% of that 3x2
200f
200
210 f(2), it's there I just had problems keeping it supported, also fear of dropping the iron
170 3x2, should have been 160....I got greedy....and there were some press outs on these too ugggghhhhhhh!!!!!

Mid Hang Snatch 3x3
115

then:
TABATA row
score: 1020 meters, PR

then:
60 second Handstand against wall
15 second Free Standing Handstand
Did these to help fix the lock out problem I've been having....noticed I stopped doing handstand work after I C+J 215 awhile back

then:
5x double sommersaults

then:
short core circuit
3 rounds of:
20 back extention + 20 GHD sit-ups

Monday, September 20th, 2010

New Wendler Cycle. New 1RM to work off of: PRESS:155
Press
110x5
120x5, should have been 115
130x7 PR, but should've been 135 and I had too much english in my back on

Clean to heavy single
205
215f (2), have the height, but lacked a willingness/fear to catch it deep...at least without bumpers

Dead Hang Pull-ups 3x12 (pronated, supinated C2B, pronated)

then: 3 mile run, untimed, wanted to make it 4 or 5, but Tommy kind of wussed out after 1mile and I didn't feel like making him wait longer

then: 2x6 Weighted Toes 2 Bar with 7.5#DB, 1x10, 15 second L-Hang

Tommy numbers:
Bench: 3x5 @ 85
Squat: 3x5 @ 135
Assisted Pull-Up: 3x5 @ 30# resistance, 1x13 @ 75# resistance, All supinated

Friday, September 17th, 2010

Started training my buddy and fellow filmmaker this week. Currently he's still in the Air Force, but might be getting out soon....does media stuff of course. Anywho, he's broke and the school gym is free and I'm the closest thing to a trainer that he knows. Have him pretty much doing Starting Strength. Mention this because it will change up my schedule at CFCC and I'll be logging his stuff for him, at the very least until I can get him to keep a log book. He listens much better now, he's finally showing some consistentency and dedication. He even texted me the other day that he completely stopped drinking soda. Medium built guy, just needs some muscle and better dieting to get the goals he wants. Will be working out with him on M, W, and Friday. Then at CFCC on T, R, Sunday.

Last Week of First Wendler Cycle

Bench Press 5@40% 5@50% 5@60%
115
135
155
Fast and smoooooooth

Thruster 2x10, 1x5
95
135, wind sucker!
165, this shite is quite heavy, but I could probably do it for 10, but don't want to blow out shoulders for other stuff. Doing these because I caved in and will be doing a crossfit competition. Just for shits and giggles though, more of a fun community thing. I was told there will also be beer and food available.

Bar Dip 2x15, 1x20

then: 2 intervals of 1k row
1st interval: 1:43 sloooooooooow
rest 2 minutes
2nd interval: 1:56, I plead the fifth
Chalking this up to that's it's my fifth or sixth day on, my legs were shot from pistols, and I did some other stuff before. Regardless, still quite off my goal of sub 1:40s and off my PR of 1:38 and 1:43.

then: GHD sit-ups 1x20 with 10# med ball toss to partner, 1x15 with 25# plate behind head, 1x35 with one minute plank right after

Tom stuff:
Press: 3x5 @ 60, up from 50 on Monday
Hang Power Clean: 3x5 @ 65, just taught him this today. I understand why trainers freak out when somebody they coach learns something new. It's pretty cool.
Assisted Dip: 3x15 @ 70lbs resistance

From Wednesday
Low Bar Back Squat: 5x5 @ 115
Bench Press: 3x5 @ 75
Assisted Pull-up: 3x5 @ 40lbs resisted, pronated grip, 1x10 @ 60lbs resistance

Thursday, September 16th, 2010

Workout at CFCC

Deadlift to peak set of 3
295

Still working on form. Today's issue included rounding at the set-up and shooting my hips up. Solved by setting up my feet, then sending the butt back until Ican't go any further, then bend at the hip, grab the bar and rock back toward my heels.

then:
3 Rounds
20 Pistols (used a 14' box) + 20 Good mornings with a 45# plate
Time: 7 something
Pistols are one of my biggest GOATs. Glad to work on them. They felt stonger by the end.

then: 1x10 strict C2B pull-ups pronated and 1x12 C2B pull-ups supinated

Wednesday, September 15th, 2010

Hang Power Snatch 3x3
115

Front Squat to heavy single
225

Windmill Deadlifts (40# overhead, 50# deadlift...only had up to 50) 3x15

then: 4x400 meter run
untimed but felt slow

Tuesday, September 14th, 2010

Workout at CFCC

Weighted Pull-up pronated grip to a peak set of 3
81, used a 5kg plate+11lbs

then: Special death by pull-up. 45# til failure, then start next round with strict, then kipping
7+7 for weighted
10+10 for strict
Didn't do kipping because my hands are still recovering from being rippied and my pinkie can't handle the stress

then: Hang Power clean 2x3
70KG for 2 sets
80 KG x3, did extra rep, wasn't happy with the form on the second. Great to have someone there to spot my form.

then: OHS 10x1
145
Shoulder mobility needs lots of work

Monday, September 13th, 2010

Deload Week for Wendler on the press and bench press

Press
3x5 at 40%, 50%, 60%
75, whoops should have been 55, but meh
75
100

then:
Clean and jerk up to heavy single
200

Also did an exrta jerk at 200 out of the rack, because I had a bit of a press out before.

Snatch balance + 4 OHS
100
135
160f, almost broke my pinkie and ring finger on my right hand. Did these lifts at school and in a power rack. So I was on the metal and couldn't drop. My hand crashed down and got sandwiched on the safety bar. They still think getting bumpers would be dangerous. Sure this wouldn't have happened if I wasn't an ASS and OHSing with metal plates, BUT it also wouldn't happen if they finally got some damn bumper plates already.

then: 25 minute fun run.
Pretty much I run, sprint, jog, run backwards whenever I feel like it. Good for the mind and keeps my running endurance up.

then: GHD sit-ups
10#x15
35#x10, never did it this heavy before
45#x3, could have gotten more, but the plate was too big and awkward to hold
25#x 15
BWx50

Sunday, September 12th, 2010

Went for and excellent hike and then did some bouldering with a good friend. Good times, have to go again soon.

Saturday, September 11th, 2010

Maintenance/Rest Day

Tons of mobilty stuff

Went hiking and jogging up largest hill in Chester County. Then jogged a mile.

3x10 T2B
1x5 L-hang to T2B
3x10 wrist push ups
3x30second L-Sit

Friday, September 10th, 2010

Bench Press: 5(75%), 3 (85%), 1+ (95%)
180x5
200x3
215x3

Side Bends 3x15
80
90
90

Thursday, September 9th, 2010

Worked out at CFCC

Deadlift: To peak set of 5
275
Haven't deadlifted in over a year and a half. This was for technique and shaking rust off.

then: (225#) 15 deadlift + 50 pull-up, 12+40, 9+30, 6+20, 3+10
time:13 something

Big rip in right hand and going to be dealing with serious DOMs in my arms. Could barely extend them afterwards.

Wednesday, September 9th, 2010

Power Snatch 1x3
130 for all sets

Power Clean and Jerk 1x3
170f, sharp pain in my right shoulder

Hang Power Clean 2x3
165
Was going to do a 3rd set, but shoulder was killing me.

Prehab/rehab
1x20 db press with 25#DB

then:
10 x ~100 meter sprints
untimed

Got lots of massaging to my shoulder. Going to take it easy with the overhead stuff for a while.

Tuesday September 7th, 2010

Week 3 of working Wendler 5/3/1 (Using it for Press and Bench Press)

Press (Currently using 145lbs as my 1 rep max for 1st cycle) 5(75%) 3(85%) 1+ (95%)
110x5
125x3
140x4

Weights are starting to feel lighter, but wrist and rotatorcuff mobility need some TLC. BarPath, speed, and ROM were solid.

then: GHD sit-ups 2x 15 @25lbs , 1x45 +2 minute plank directly afterward
Meh, mainly done for body composition

Drove home from city. Rested 2 hours, did some mobility work at hom. Then went to high school gym.

then: Snatch 1x1 @90%, 2x3 @85% (that's 3 sets of 1, I do it Pmenu style or in other words I'm using there formatting)
145 f, originally going to try again, but my hammies, hip flexors are tight and I was moving SLOW
135
135 f both, lazy shoulders and short pull.
135

then:Clean and Jerk 1x3 @85%
Got to 165# and called it a day. Shoulders and back were way too tired from doing all the push-presses and Grace WODs from the week prior. At least, any type of jerking felt weak. Felt like crap from the set-up and all throughout the lift.

then: OHS 5x3
95lbs
115lbs
150lbs x7 (elbow hurt so I dumped)

then: Jrk Supports work up until you learn something
185
205
225 f
225
245f
220
225
235
250
Learned why the front foot ALWAYS goes back first and then the back leg. Also that 250lbs is really F-ing heavy. Recently switched to a right foot forward stance.

Stupid day as far as programming and volume, but I'm young and generally recover well. Needed it mentally more than anything. Really need to stay agressive with the active shoulders in the snatch and just in general.

lots of mobility work, light oly, and interval runs tomorrow

Opening Numbers and Goals

6'2, 190-192 lbs/ 86-87 Kg

Clean and Jerk: 215lbs
Snatch: 155 lbs
Press: 160 lbs
Bench: 245 lbs
Push-Press:195lbs
2 mile run: 13:29
1 mile run: 6:02
5k row:18:59
2k Row: 6:55
Fran: 4:04
Grace: 3:27
Max Weighted Pull-up: 125lbs
Free Standing HSPU: 1
3 Bar Muscle-Ups
Back Lever

Currently working towards:
C+J: 110 Kg
Snatch: 85Kg
Press: BW
Bench: 275lbs
1 Mile Run: Sub 6
10 Bar Muscle-ups+ Strict Bar Muscle-up
Getting a Pistol
60 seond L-Sit
Also some body comp stuff, but that's more subjective than me actually measuring it