10.26.14

Run 2min @80%
30sec Walk
90sec@85%
Walk 2min X5 sets

80% each set: 28, 31, 31, 31
85% each set: 24, 27, 27, 26
Right knee was sore when i was warming up with some running so went onto the assault bike.  After the 4th set my right quad started to cramp a little, it's the same one that gets swollen if i don't train for a while and then start training. Not sure if they are connected in any way or realistically I may have been dehydrated.

Food today:

10:30 am - smoothie and sweet potatoe fries

12:00 PM - Apple + almond butter

1:00 PM - 4 chicken thighs + 1.5 cups rice

3:30 PM - Protein shake

7:15PM - 0.7lb grassfed steak, 1.5 cups rice, 2 hot dogs with bbq sauce

10.25.14

AM.

A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 40 reps; SPEED< SPEED< SPEED!

B. Snatch Grip DL; 3 Position work; 6-8 reps; Rest as needed X5 sets

C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets

D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec

D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X4 sets

PM:

3 Rounds for time: 20 Push Press@115# Row 15 cals

Rest 10min

3 rounds for time: 20 Ring dips 10 Burpees

AM:

A. Worked up to 175; then went back down to 125 and worked back up to 145.

B. 95lbs, worked the 3rd position specifically; still needs some work.  Grip played part a part as well, was true gripping.  Have trouble doing hook grip on snatches for multiple reps.

C. 155, 175, 185, 200 (f).  No pop on 200, but i know i can do it.

D1. 20-23 hollow rocks eachset

D2. unbroken each set

Pm:

5:16 - Push Press went 16/4; 10;6;4, 7/6/4/3 Row was 1200-1500 cal/hr each set

4:31 - I was starting round 3 at 2:36 but had nothing left for the dips.  Had to go to doubles and singles at the end.  Chest was giving out even on the burpees, haven't felt like that in a long time muscular wise.  Breathing was fine but pushing was completely done after 2 sets, have a feeling i will be very sore the next few days.

Food today:

9AM Smoothie

1:30 PM Protein shake

3:30 PM Chipotle - douible rice double chicken and guacamole

8:00 PM protein shake + 2 slices of pizza from estes

10 PM Smash burger double big beehive burger w/sweet potatoe fries...we will see if i can eat/finish this but have it ready to go.

10/23/2014

AM:

A. Ecentic Only MU; Acumulate 30 reps perfect form; slow lower!

B. L-Sit on Parrelets; Acumulate 3min

PM:

A1. Back Squat; 3-5 reps; Rest 10sec

A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets

B. Press Clusters; 3.3.3; Rest 20 sec/3min X5 sets

C1. 12 Axel Bar OH Walking lunges@135#; Rest 60sec

B2. 15 Ring Dips; Rest 3min X5 sets

C. Pistol Skill work; 10min Low Volume

D. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based

AM:

A. Complete

B. Complete, was able to hit 16-20 seconds consistently

PM:

A1. Worked dto 275, was pulling on my strained groin/psoaz so skipped.  It's been bothering me for a few months so wanted to play it safe.

A2. Moved to after press clusters

B1. 135lbs for all sets

B2. Box Jumps completed here instead of ring dips (shoulders are torched from the other day)

C. skipped

Lately I"ve been under eating and under recovering BIG TIME.  Jess has been giving me a hard time cause she's eating more than I am the past 3 days.  Just been busy and stressed a bit but should start to get back on track here soon....gotta be careful with how things are until I do, staying healthy is 100% priority.

10/22/14

A. Weighted Pull up; 6-8 reps; Rest 90sec X5 sets

B. Hinge Rows; 8-10 reps; Rest 2min X4 sets

C. Strict Pull up Clusters; 5.5.5.5; Rest 15sec/3min X5 sets

D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets

Results:

A. 35x8, 44x7, 53x6, 53x6, 70x6

B. 10  reps each set

C. Done/unbroken, got tough on sets 3 and 4 on the last couple sets but hung for a second or two and was able to do them.

D. 17.5lb for 6 reps each arm for 4 sets.  Was getting antsy to get out since it was getting late and was hungry, probably could have done more..

Throughout the session my arms were blown up, felt like I had arnold size arms.