Wed May 11, 2016

4 mi run

Superset:
Pullups 10, 10, 8
Pushups 25, 25, 18


Fri May 14, 2016

Superset
DB BP: 2x12x75, 1x9x75
DB Row: 3x15x75

Superset
Weighted chins: 3x5x25
Seated DB shoulder press: 2x7x50, 1x5x50

21-15-9
KB swing @ 53#
Pushups
5:28


Pretty ****ty week of fitness. Busy with work so crammed in what I could.

Going to a weightlifting class at my gym today; excited about that.

Sunday May 14, 2016

Weightlifting Seminar was good. Kept everything light and drilled technique. Triples of snatch pulls, hang snatches, pause snatches. Then triples of cleans and split jerks.

My biggest problem is keeping tension in my arms. I haven't figured out how to engage lats without creating tension in my upper arm/tricep. It causes me to pull early. I need to just keep drilling this.

Wasn't much of a workout, so went back to the gym with a buddy later and hit:

Pullups 3x10

OHP
2x4x125
3x125
10x95

DL
5x275
2x325
8x275

Superset (45 sec work, 15 sec rest)
3x battle ropes
3x planks

Sunday May 15, 2016

Long KB metcon

BP
4x8x185
1x7x185

Weighted Planks
45 sec x 90
35 sec x 90

Hungover. Got through it.

Mon May 16, 2016

Front Squat
9x185
9x195
8x205
9x195

8 min metcon

Meh. Front squats not feeling great. Experimented with more of a grip on the bar today. Usually I just have two fingertips on it; today I had most of 3 fingers wrapped around it. A bit more stable. Was deeper in my neck, which was super uncomfortable, but maybe that's the correct position. I hate front squats. I need to squat more often and heavier.

Since I'm not really satisfied with my performance lately (lifting and aesthetics) I decided to start logging food. I suspect my biggest leak is alcohol. I think even switching from the craft beers I like to booze/wine will make an appreciable difference. I also eat most of my meals from restaurants so will be having to estimate fair amount.

Not sure if I'll log everything here or not, but I'll start that way. Feedback on everything (foods, calories, macros) very much welcome.

Today:

Breakfast: Yogurt w/ granola & blackberries. Coffee.
Lunch: Grilled chicken breast w/ mashed potato, broccoli, carrots, asparagus.
Snacks: Half PB sando w cup of milk. Whole milk latte. Protein shake.
Dinner: Halibut w/ rice, coconut milk, Thai green curry paste. Slice of cheese.

Totals: 2250 cals.
178g carb
83g fat
198g protein

Overall a fairly standard day for me foodwise. Dinner a bit healthier than normal as we cooked at home, which really only happens once/week or so. We try not to drink Mon or Tues (sounds kinda pathetic written out) so that helps too.

I realize yogurt/granola/fruit is a total fish "healthy" breakfast. Indeed the macros look terrible when I log em. I eat it rarely. It's free and convenient at work. The best option I have there is hardboiled eggs, which I sometimes eat with salt/pepper/Siracha, but I really don't enjoy those. Sometimes I'll do a half PB sando for breakfast too. I've contemplated waking up 15 min earlier to grab an omelette instead, which costs additional time and money but may be a better way to go.

The rest of last week's fitness was a rowing class on Wed and a hot yoga class on Thurs. Both were work events. The rowing class was lame. I liked the hot yoga. I like the idea of doing yoga 1-2x/wk in theory but hard to see when I would do it.

Then buddy's bachelor party over the weekend. Zero fitness. All of the food and booze.

Mon May 23, 2016

HBBS
4x9x235

15 min AMRAP:
5 strict press @ 95#
5 strict pull-ups
20" weighted step-ups @ 95#

Another ****ty work week coming up. Will squeeze in what I can in the mornings. Will be more cardio than lifting. C'est la vie.

Tue May 24, 2016

DB BP 2x11x75, 1x10x75
DB Bentover Row 3x14x75

3 rounds:
21 KB swings
15 pushups
9 chinups


Wed May 25, 2016
Boxing lesson with a buddy and a private trainer

Good conditioning work. Fun to do something new.

Went away for the long weekend with my family. Awesome time. Got in a couple good bodyweight circuits and a 5 mile hike.

Tue May 31, 2016

Front Squat
4x7x198

Weighted Chinups
5x35
2x5x53

10 min metcon

Front squat weight was pretty light but it was what the programming called for (75% of 1RM). I'd typically attempt a slightly heavier set but low on sleep so just kept it there. For the best after seeing vid -- the weight came forward on the later reps.

Front Squat 2x7x198 set 2

Thu Jun 2, 2016

HBBS
3x5x264

BP
1x4x209
2x5x202
2x4x202

Weighted Pullups
1x5x26
4x5x30


Haven't been lifting enough. Should have been a light day; everything felt heavy. Bench sucked. Onward.

Sat Jun 4, 2016

Spin class

Superset
Pullups 10, 10, 9
Ring Dips 10, 8, 7

Away for the weekend for a family wedding. Squeezed this in.

Mon Jun 6, 2016

Track workout
6x400m run

Splits were:
1:14
1:16
1:17
1:19
1:20
1:23

I went every 3 min, so a ~1.3:1 rest:work ratio.

Pullups 10, 7, 6
Dips 12, 12, 10

Wow. The running was one of the more uncomfortable workouts in awhile. I thought my 400m time would be closer to 1:05-1:10, so this was a bit disappointing!

Should have lifted but missed my crossfit class and was a lovely evening so took advantage of that. Will lift tomorrow.

Tue Jun 7, 2016

Front Squat
4x7x207

OHP
4x5x121

Weighted chinups
2x5x53
2x4x53


All fine. Happy to complete all the front squat and OHP reps. I hate high rep front squats. Form starts to break down on later reps -- torso gets pulled forward by the bar, which puts the weight on my fingertips, which becomes the bottleneck for completing the lift. Hopefully time under tension improves it.

Pressed in my lifters which I don't normally do. Balance was a little off. Came up on my toes on last few reps.

Wed Jun 8, 2016

Run and park workout w some guys from work

Fri Jun 10, 2016

Crossfit

Superset:
Behind-the-neck snatch grip press
6x95, 6x100, 5x100

Weighted Pullups
6x20, 6x20, 4x20

7 minute metcon

Blah. Underslept this week and felt crappy both workouts. Very little rest between press/pullup sets today -- started a set every minute on the minute, alternating exercises, so ~30 sec rest btw work. Continue to be somewhat disappointed in the crossfit programming as I often feel like we could have fit more work into the hour, but I only end up doing the programmed wods with a class 1x/wk or so, so not a big deal.

Sun Jun 12, 2016

BP
4x205
5x205
5x200

Weighted Chins
5x40
5x45
5x50
5x50

Track workout with a friend
2 rounds:
Run 400m
90 sec AMRAP pushups
Run 400m
90 sec AMRAP situps
Run 400m
90 sec AMRAP air squats

Quick and dirty.

Mon Jun 13, 2016

HBBS
5x235
5x265
5x265
5x265
5x245

15 min AMRAP
5 OHP @ 95
5 strict pullups
20 front rack lunges @ 95 (10L/10R)

Good enough. One of the coaches gave me a good tip on 3rd set of squats -- in my effort to aggressively attack the lift and bounce out of the hole, I was dropping too fast with the bar instead of a tight controlled descent. It felt better on the next two sets.

Less rest than I usually take between squat sets (~2.5 min) which explains why a lighter day was still difficult.

Tue Jun 14, 2016

BP
5x5x205

Superset
Weighted Pullups @ 26#: 5, 5, 4
Weighted dips @ 26#: 10, 8, 6

Quick in and out. Wasn't close to failing any reps on bench which is good.

Wed Jun 15, 2016

Park workout w some guys from workout. Lots of stuff.

Fri Jun 17, 2016

Superset
Strict chest-to-bar pullups 5x5
L sit 5x30 sec

Elizabeth
21-15-9
Squat cleans @ 135#
Ring dips
11:33

Sat Jun 18, 2016

20 min metcon of running and very light squats
Lots of mobility and stretching

Sun Jun 19, 2016

Beach workout with brother-in-law:

3 rds
Run 800m
10 pullups
20 pushups w rotation
25 TRX rows
20 thrusters 15# DBs
10 TRX T-rows
10 TRX T-rows
10 Turkish getups w 15# DB (5L/5R)

All fun but log is getting boring and lacking lifting. The conditioning work and light stuff probably not terrible for summer. My preference for working out with friends versus lifting alone is massive these days.

Mon Jun 20, 2016

Front Squat
5x5x215

10 min metcon w/ bunch of handstand pushups


Fine. During FS I need to work on keeping chest and upper back from rolling forward. But I was happy to complete the work on pretty short rest (~90 sec btw sets).

Metcon was good. I like HSPU. I kinda suck at them so would like to improve. Need more overhead strength.

Tue Jun 21, 2016

5 mi run

Pullups
10, 10, 7

DB OHP
10x35
8x40
6x45

Thu Jun 23, 2016

Superset:
DB BP 3x11x75
DB Bentover Row 3x15x75

3 rounds:
20 pushups
15 Double KB cleans @ 44
10 Double KB Push Press @ 44
5 chinups

Took ~16 min. Got the sweat and the pump I was looking for.

Sun Jun 26, 2016

HBBS
5x285
1x300
5x270
5x270

Superset
Weighted Chinups 3x5x44
OHP 3x4x125

Superset
Pullups 9, 9, 9
Pushups 25, 25, 23
Parallel bar leg raises 15, 15, 15


Mixed emotions on the squats. Programming called for 1x5x85%, 1x3x90%, 1x1x95%. My lifetime 1RM is 335, set a little over a year ago. I know I'm a bit weaker today than I was then. I was very happy to hit the 5x85% (285), which ties my 5RM. I didn't expect to complete the set and grinded it out nicely. The triple attempt sucked unfortunately; only got 1 rep (vid below). Instead of staying heavy I dropped to get some volume in. I was drinking at a bachelor party all weekend -- I ate all the food which helped today I'm sure, but haven't slept much the last 3 nights.

Mon Jun 27, 2016

HBBS
2x301 (PR)
1x297

2000m row
7:14.8 (PR)

Squat programming was to work to a heavy triple. My 3RM is 295 so I wanted to try to PR it. My 2nd rep at 301 was a monster grind; my 3rd couldn't out of the hole. I still think it's a PR by technicality for a 2RM since I never attempt heavy doubles. I was gassed for my next attempt. I made up a programmed squat day from last week yesterday, so my legs were maybe a bit tired today (though felt fine).

2000m row was fine. I dread 2k rows; can't remember the last one I did at max effort. I think this is a PR for me. I came out of the gates at around a 1:42-1:45/500m pace for the first 250m, held 1:48-1:50 for the bulk of the remainder, trailing as high as 1:52 for a couple hundred meters in the 1100-1400 area, and turned it on for the last 300m, averaging 1:42-1:45. The amount I had left in the tank at the end suggested I could have endured more discomfort and pushed harder for the rest. Ugh.

Thu Jun 30, 2016

A.1. DB BP
2x12x75
2x10x75

A.2. DB Bent-Over Row
3x15x75
1x13x75

B.1. Seated DB Shoulder Press
2x7x50
6x50

B.2. Pullups
3x7

C.1. DB Farmers' carry
4 x 50' x 75

C.2. Pushups
4x15


Fri Jul 1, 2016

Muscle up practice

Metcon w/ snatches

Deadlift
5x315
7x275


Highlight of the two sessions was getting my first muscle up. I think I've been strong enough to get one for awhile but have never spent the time to learn the proper technique.

Also happy to get some snatch work in, even in lolcrossfit format. Haven't deadlifted in awhile so just got some medium-weight reps in.

Sat Jul 2, 2016

BP
5x185
5x195
2x5x205
4x205

Push Press
10x95
6x115
3x135
3x145
3x155

Track workout:
2 rounds:
35 pushups
60 bad dogs (30 L/30 R)
45 situps
70 air squats

Between each exercise:
5 burpees
400m run
5 burpees


Then:
Pullups 8, 8, 7


Nice morning with a friend.

Mon Juul 4, 2016

HBBS
5x265
5x270
5x270
4x270

OHP
3x4x125
3x125

Superset
Weighted Pullups 4x5x31
Weighted Dips 4x10x31