5/31

Bench: 5x185, 3x205, 2x225

Metcon: 12:00 of 10 155# DL, 10 hand release pushups, :10 plank hold - 11 rounds

Arms & shoulders were cashed but no issues with shoulder again. Think I could qualify to be a punter in NFL combine with my 2 reps @ 225.

6/1

DL: 3RM for today, 385. upper back rounding on 3rd rep but no issues with low back.

Metcon: 21-15-9 DL, HPC (both 135#), HSPU (used 3 ab mats). ROM was almost nothing but working on getting comfortable on the wall. Was still difficult and most importantly....no shoulder issues/impingements/discomfort.

6/8

Nothing remarkable this week: 5x3x55# weighted pullups, shuttle runs on a football field, only lighter lifts, couple metcons.

Starting tomorrow schedule will be:
Saturdays Oly lifting with FS work
Sundays pickup hoops
Tuesday CFFB
Thur CFFB

Possibly 1 other day of skill, pullup, shorter sprints/running as needed and as I'm able. Also signed up for a local KB gym and in one session found out how I was doing the swing slightly wrong.

Lifts in the CFFB days: squats, press, bench, PC, occasional DL. Linear progression (3x5 on most lifts). We have prowlers in the gym now.

Timeframe: June, July & August. Tues & Thur are evening times which isn't ideal (I'm old and prefer mornings) but have to cater to gym availability and other people's schedules as well. Probably will see better results lifting at night as I did in winter a bit.

Goals: get stronger, maintain some conditioning, stay healthy/injury free, improve my sprinting/running, get good at strict pullups/chins.

Plans: downloaded Coaches Eye app and will take vids. In September there's the Tactical Strength Challenge that I hope to hit and feel my training plan will help me. I have a long way to go to learn kb snatch though.

6/9

Good workout today:

PC 1-1-1-1-1: 185-205-225-235F-230(PR)

225 PC

PC 3x3 touch & go, 1:00 rest (85% of 1RM, used 195). Lost hook grip after 1st rep and on the way down hammered my thighs with the bar. Used to releasing at higher weights.

Clean Pulls 5x2 @ 120% 1RM, 1:00 rest (used 275). 1st one felt like I was pulling in quicksand.

Prowlers: 5x100 feet (loaded with 180#). On asphalt with some gravel/rocks, took 1 digger. Last 2 runs I was good for about 75 feet, had to restart to finish the length.

Have coaches eye but when I try to send to Youtube or even log into the site it's erroring out (???). Works fine on my phone.

Still have issues on 3rd pull as I feel I'm pulling high enough (catch was wider on 230#). Open to input, may post in Form Check as I'm not sure if any Oly's view my thread.

6/18

DL: worked up to 3x395 today and it felt a lot better than 3x385 earlier this month.

What I've done? A session of heavy clean pulls and have rec'd some instruction on proper kb swings.

Did some eccentric work where a person gives the bell a shove downward as it begins the descent into the next swing. Worked up to 10x36kg on Friday and it really felt better last set than the 1st of 10x24kg. This kb specific gym also has a beast....want to try swings someday. Did some TGU work plus some farmers & rack carries. Excellent supplement for what I'm doing at the moment IMO.

6/19

PC: 5x3x200 (likely 3RM PR, although haven't done much of this work - felt good and was never in danger of a miss)

Metcon: 4 rounds of following cycle

3 times thru:
2 FS @ 80% (used 185)
10 sledgehammer strikes on tire (12# hammers used)
1 ropeclimb

then rest 2:00 between each round

Total time a little over 20:00. sledge strikes were brutal pretty quickly, both on grip and core. Didn't help that it was around 95 w/ humidity for a high. Felt like outside was A/C afterwards and my car showed 90.

6/21

Participating in a Wellness challenge (mostly for promotion for my business) that I did 3 years ago. It's put on by a local business magazine and is sponsored by expected subjects (health ins co, Wellness Council, area gym). Nothing really at stake other than recognition.

3 parts: overall wellness culture with you & your business, blood work & physical component.

Stats currently vs 2009:

Total Cholesterol 159 vs 139
LDL 98 vs. 84
HDL 51 vs. 41
Ratio 3.1 vs. 3.4
Triglycerides 52 vs. 72
Blood Glucose 89 vs. 101
Blood Pressure 108/60 vs. 122/76 ('09 was a bad day I think for BP)
6'1" and 199#, BMI calculates to 26.3 and "Overweight"
Waist 35"

Weight was a few #'s higher that I thought, meh. Attribute incr HDL and lower Glucose to cleaned up diet - limiting processed foods, sugar & crap carbs that I loved (chips). Eat tons of nuts (probably too much, based on wt). Happy overall.

Fitness challenge will be next week or 2 and consist of:
1. Sit & reach (3 attempts)
2. Bodyfat w/ calipers
3. Resting HR compared to HR after 3:00 on roughly 12" stepups
4. Grip strength (measured by some gauge they have)
5. Max pushups in 1:00

That will define fitness They used to use max bench reps @ 85# to a metronome timer instead of pushups. Apparently all the 160# guys complained that it wasn't fair measure.....and those are the same guys who are "training" for this. Yes people really do train for this (heard that from a couple people now).

6/21, part deux

Squat: 3x5x235
Bench: 3x5x175 (starting weight)

Focusing on looking up to keep torso from leaning forward. Helped with depth...will try and video next week.

Changed my bench grip - hands were completely inside the ring on oly bar and moved each hand out 1-2". Felt better on the shoulder of course shortens ROM for 6'1" guy with average length arms. Will continue this.

Condtioning: Tabata mashup, DL & Burpees (8 rds each, alternating exercises throughout)

59 DL (225#), 52 burpees = 111 total. Felt pretty good throughout, surprisingly so on burpees. CFFB weight was listed at 275# but felt I'd get more conditioning with 225.

6/26

Forgot to list basetball games (4 or 5) on Sunday & conditioning workout on Saturday.

6/26

Squat: 3x5x240
Press: 3x5x120

Squat focusing on more upright torso and seems to be helping with depth.

Metcon: 10 rds of 4 PC's (supposed to be 225#, used 165#) and 40 yards sprint. 10:48

Walked back to barbell for PCs. Based on other times I should've gone a bit heavier, maybe 175.

Bench, weighted pullups, sprints today.

6/27

Bench: 3x5x185
Weighted Pullups: 2-2-2-2 35-55-70-80F(1)

Sprints: Every :30 sprint 60 yards (remainder of :30 is rest) x 12 (so 6:00 total)

25 ring dips, 50 toes to bar 8:11

Added 10# from last week for bench. Liking the wider grip (about 2" each hand). Feels better on the shoulder. Sprints were good & tiring.

Didn't squat back to back days - will get that in tomorrow or Saturday a.m.

6/29

Quick session to get squat #2 for the week

3x5x245

kb rows 1x10x50, 2x10x70

6/30

PC: 3x95, 2x135, 1x185-215-235PR-240F (just did the lift off...head games)
PC: 2x1x215 (~90%), 2x1x205 (~85%) 1:00 between
Barbell row: 5x135-155-185
Good Morning: 3x5x120

15 reps C&J (95#) - :44

15 minutes of SMR with lax balls and stretching. Good day.

7/1

CF workout Christine.

3 rounds
500m row
12 bodyweight DL
21 boxjumps (20")

10:30. Finished in < 10:00 last year. Boxjumps were the slowdown, stepped down on most. Guess my achilles' thank me.

Normal hoops canceled and I wanted a conditioning workout and didn't have time to drive to hill for some good repeats.

Took a vid using Coaches Eye and trying to post to Youtube but keeps failing (?). Will post once I can.

Tonight in 100+ degrees will be...interesting.

7/4

PC: 5x3x205

In my garage - wow was it hot. Drenched in the 25 minutes or so I was out there.

7/3

Squat: 3x5x250
Press: 3x5x125

Metcon: 10:00AMRAP of DB complex:
7 bent over rows, 7 hang PC, 7 pushpress
8 rounds completed

Used 35# db's as only other ones we had were 60 or 65#'s and the workout called for 50#. 40-45 would've been appropriate.

It was hot.

7/5

Squat: 3x5x255
Bench: 3x5x190

Both lifts felt great, squats much better than Tues. Us old people apparently like the heat to warm the joints, even shoulders were much more mobile.

Metcon: Race to 120 pushups. Every time your knee touches and you stop, do 10 kb swings (70#, russian). Took me a foreverish 16:10. Pushup endurance is terrible, esp. after bench. Think 9 sets of kb.

[IMG][/IMG] Confirmed hot in here.

so I lost the shirt at 90 pushups. I figure special dispensation due to extreme heat. Was surprisingly liberating. Not likely to be repeated - since I wasn't on any equipment, just a patch of floor.

Confirmed CF log.

But yeah, my garage was 105 yesterday. I sweated for about 90 minutes after my abbreviated workout. One of the problems was there was just no wind here... so hot.

Except for not being able to hold anything due to 45 gallons of sweat, it was not too bad. Oh, wanting to die made it difficult as well.

7/7

Partner workout, guy I know is moving away so about 20 people did in teams of 4:

800m run (together)
200 burpee pullups (as a team, divided however)
800m run (together)

Just shy of 20:00 total. Ran 1st 800m in 3:11, very likely a WR for me. I would've been happy with anything < 4:00. Last one probably 3:30ish. We split the burpee pullups in sets of 5, so 50 total for each of us.

In other news, back to normal I kept my shirt on with 76 degree temps. Will wait for the next time temp > 95 inside + I'm not touching any shared equipment or bench to lose the shirt again, lest I be accused of being:

shirtless wonder

I have too many shirts to worry about saving laundry, plus a wife that does like 2-3 loads/day.

7/8

5 games of hoops, good runs.

7/10

PC: 5x3x210
Press: 3x5x130

Metcon: EMOTM (15:00) 2 PC's at 80% of above (used 170), then max DU's. Was terrible - doubleunders left me in the spring and come back occasionally. Only 1 decent round where I hit 20+ in a minute.

PC felt good, press getting hard on 5th rep. I've been adding 5# per week as we have no micro plates and think I need to scale back to 2.5#.

7/11

Decided working out again 11 hours later was a good plan.

Weighted pullups: 3x5x45#

Metcon: 10-9-8...3-2-1 of PC (135#) and pullups (kipping). 11:23

Really felt the cleans from evening before. Pullups were difficult - this should be < 10:00 workout.

On the plus side my thoracic mobility is much better and my press/bench are benefiting.

7/12

Bench: 3x5x195
Row: 3x5x165

Metcon: 21-15-9 of 225# Backsquat, Dynamic pushup (used 2 45# bumpers on each side, explode out of the pushup to catch with arms fully locked on each plate)

8:44 - subbed 185# for BS. May have gone a little light - did 1st set unbroken. 20RM BS is firmly set at 185#.

Bench felt solid...except for 2nd set where I was a good 6" off center...used a different bar and lost my bearings. Widening my grip on bench still doing wonders as the weight feels good and no shoulder problems.

New guy to our gym showed and I knew he was strong but didn't know how. Did 3x5x305 for bench (maxed in past week at 375) and then did the metcon with 225 in < 8:00. Probably 6'2" and 215ish.

7/15

5 games of pickup hoops (5-0). We had youth & speed on our side today.

7/14

3 position (high hang, hang & ground) power snatch
1-1-1-1-1 75-95-115-125-125

10x2 FS (50% 1RM) with 2 second pause
10x2 HSPU
*about :45 in between sets

Used 125# for FS, 1 abmat for HSPU. Did a :10 wall hold for 4-5 rounds just to get used to the positioning. Was able to work out a few pushups down to the mat, not 2/round.

Finisher: shuttle run plus 25 burpees. 3:02 (fastest time was 2:30, slowest was...3:02 out of 5 people).

7/17

Squat: 3x5x260
Press: 1x5x135, 1x4x135, 1x2x135

Metcon: 6 rounds of 1:00 to complete 5 kb swings (70#) and then shuttle run up to 40 yards, followed by 1:00 rest. 10 burpee penalty for each round > 1:00.

All rounds completed with :05 - :10 to spare.

Fail on press...need micro plates to incr by 2-2.5# per week instead of 5 on the press. Arching back pretty badly on my sets today, more than I should.

7/19

Squat: 3x5x265
Bench: 3x5x200

Narrowed my stance a bit on set #2 and think I like it. Felt stronger out of the hole. Depth was good.

Metcon: 10 rds, :30 each to complete each of the following tasks (so rounds were 1:30)
-2 Powersnatch (I used 95#, worked on getting the bar closer to start 2nd pull)
-12 sledgehammer strikes (10# sledges all we have)
-4 strict pullups (unbroken each round)

Prior to workout went for physical portion of the Executive challenge where I did bloodwork. Consisted of:
-bodyfat with calipers (15%)
-sit & reach flexibility (17 inches on this box)
-resting pulse (60 ??? seems high)
-grip strength (registered 60, no idea what that means)
-3:00 step test up & down onto approx 15" box to a metronome, then check 1:00 pulse immediately following (76)
-max pushups in 1:00, but can't let knees touch BUT only down with chest to 3-4" yoga block. Supposed to go all the way up and I asked if that was elbows locked was told no, don't need to lock elbows but all the way up (??????) Did 60 and really didn't struggle until past 50.

Flexibility wasn't great and think the rest rated Very Good to Excellent on the scoring chart.

Guess I can rest easy since I've been declared "Fit".

Likely extra rest day this week - life with work and attempting to sell our house and purchase a new one in full swing.

3 car garage with plenty of room and wifey on board with home gym expansion. Right now Bar & 190# bumpers, 26# kb, pullup bar & GHD machine. Heavier KB, squat stands, and more weights likely.

Negotiating for new home: me like. Wifey: not
Playing poker: me like. Wifey: not
Coincidence - nope IMO.

7/22

Hoops, 5 games. At start of game 4 my shoes started leaving partial footprints of water with every single step I took. Warm.

7/21

5x1 sequence of halting snatch grip DL, then powersnatch. Worked up to 115x2

3x3 btn snatch grip push press. Only did 65# as rehab as shoulders uncomfortable returning bar to my back.

5x5 1 1/4 frontsquat @ 70% - used 175#. These are rough.

Conditioning: 3 rds: 10 medball cleans, 10 burpees. 3:10

7/24

Warmup: bought new house

Squat: 3x5x270
Death by chinup: 1 strict chin 1st minute, 2 on 2nd, etc. 10 rds + 8 chins

Conditioning: (3) 500m sprints, with work:rest at 1:1. Set rower for 1:40 rest as I couldn't get it to mirror row time. 1:35.8, 1:46, 1:46.7 were my spilts. No fun, especially after squats. Lactic acid.