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.  

7/27/2014

3 sets:
40 Russian KBS 1.5pd
4 Front squat 185
30 Russian KBS 1.5pd
6 Front squat 185
20 Russian KBS 1.5pd
8 Front squat 185
10 Russian KBS 1.5pd
Rest 3 minutes

Completed.  Got food poisoning Friday afternoon and felt awful yesterday so didn't work out or eat.  Been hustling and bustling to get everything out of the gym, squeezed in a workout today with what i had left...which wasn't much.  Pulled my left glute on a KBS...think i'm going to take this week off and wait till i'm in Utah to work out again.  Try to let some of the strains heal.  Got everything out but a squat rack and went to get the bar into my car...and it won't fit unless both seats are down.  That won't work once i have everything in there unfortunately so going to try to sell it last minute....sorry Garry....I lub you....

7/24/2014

Part 1:

A1- pull-ups @41x1 x4, 60s, 5 sets 25lb - scap retract pull ups

A2- kb press from rack position @31x1, 8 reps ea, 60s, 5 sets 55lb kb, 7 reps last 2 sets

B. Crossover Symmetry - Iron scap complete

Part 2:

A. Pause Back Squat 5 sets of 2 255, 285, 305, 320, 340

+

20 Squat clean for time @ 185 2:33

Starting to get some tick tack injuries.  Both calves fired up lately, left bicep pulled i believe.  Just going to try to keep building a solid foundation and not push things too much with the multitude of injuries as well as stress from moving/selling everything.  Tried bottom up squats but bothered my groin/ab, so did pause squats.  REALLLY happy with back squats tonight, 340 felt super easy.  Those are coming back.  Did the first 10 singles of squat cleans in 60s, next 10 took 1:30 tho, i just didn't want to 'hurt' so took it easy on those.  Upper back has been really sore, but in a good way.  

7/23/2014

A- clean pulls- 3x3, 2min 215, 245, 265

B- SGDL- @41x1 3x3, 2min rest 255

C- rdl x6, 3 sets, 2min rest 255

+

10 sets on 90

150m row

10 push press 95lb

complete, faster row times this time 28.6-31.7