10/29/2010

training 2dae

Alright, don't have anything creative to say today. I trained at the old rutgers stomping ground today with my awesome beautiful girlfriend who has the most angel hair ever. Shout out to steph! (those were her words). I felt uber incredible training with all the weakling shmeaklings back where I used to be. Only problem is I haven't graduated from kitten strength yet. Okay!

Didn't feel like warming up so I didn't YES!

Ok Barbell Clean once Jerk until climax
45 x 5
135 x 5
165 x 5
185 x 3
205 x 1
225 x 1
225 x 9 - new best brotha man. 9 pump chump.

Standing Press
135 x 3
155 x 3
155 x 8 - dunno if thats a best. was tired from the jerks

Lame circuit - wasn't feeling great so I went slow, loser slow.

95lb Thruster x 10 / dips x 10 / 95lb sumo dead high pull x 10 / 10 pullups

3 rounds finished in 6:15. pretty slow. i was pretty beat from spending too much time playing starcraft and then realizing I had studying to do too late at night. Then go to school early. Good times.

10/28/2010

duh...
Dynamic warmup

3 x 60 seconds of pistols followed immediately by 30 seconds of split jumps.

Erg 10 min. 30 on 30 off intervals working technique and power.

10/26/10 and 10/27/10

Feels good to be alive!

yesterday i did some conditioning between classes. School gym has an indoor track. 1/18th of a mile

5 laps + 50 squats + 50 situps + 50 burpees
4 laps + 40 squats + 40 situps + 40 burpees
3 laps + 30 squats + 30 situps + 30 burpees
2 laps + 20 squats + 20 situps + 20 burpees
1 lap + 10 squats + 10 situps + 10 burpees

Finished in 25:38 then ran to class, got there late and sweat like a pig for about an hour. I rule!

Today:

Been doing a better warmup with more stretching. Been getting stiff and hurt some lately.

Deadlift - dead stop no belt/straps
135 x 5, 5
225 x 3
275 x 3
325 x 3
375 x 1
405 x 1
425 x 1
425 x 8 - New best beltless and dead stop. Gonna try 475 for reps in two weeks with belt and straps. Was my previous best about three years ago.

Weighted neutral grip pullup
BW x 5, 5
45 x 5
90 x 3
115 x 3
125 x 3 - PR

Max Ring muscle-ups then immediately to 100 double Unders. 2 sets, got 11 reps in a row on muscleups, big new best
Max Ring pushups then immediately to 100 double Unders. 2 sets, got 30 then 25 reps on pushups.

Was doing the double unders for 15-30 straight before I'd get caught up.

Just realized yesterday that I'm the strongest I've ever been and in the best shape(conditioning) I've ever been. pretty amped about that. I didn't think the two would happen at once. 270 x 3 on the axle and 405 x 15 on deads I'm feeling pretty good. Siked for the next few weeks.

Deload's over

alright,

Deloaded last week. lots of conditioning/whatever I felt like doing/not doing. No deads/pressing.

My blood pressure is up again. 10lbs of weight gain and it still goes up. Very frustrating. Don't know what this means for me. Think its dumb to try to keep my weight up but every time my weight goes up so does my strength.

10/25/2010 - switching to 3 days weights per week and some running/rowing/bodyweight shiz on off days hopefully keep my blood pressure down.

Big dynamic warmup - my flexibility has goes to poop.

Power Clean
135 x 5, 5
185 x 5
205 x 5
225 x 1
235 x 1
245 x 1
255 x miss - personal best is 265, not far off.

14" Box Squat - went too heavy too fast this low, knee started bugging had to cut it short. Rt. knee was coming in on the way up. Gotta keep my knees out.
135 x 5
225 x 5
275 x 3 - felt the knee on rep two. needed to stop rep 3. Knee is fine now. Need to remember good form and check the ego at the door.

10-9-8-7-6-5-4-3-2-1 of 155lb power clean, 24" box jump, toes to bar.
9:35. Conditioning feels solid.

10/17/2010

EVENTS!

Upper body stretches

Axle Clean Once and Press
35 x 5
85 x 5
125 x 5
175 x 3
215 x 2
245 x 1
265 x 1
270 x 3 - bang! on the way up and up

Dumbbell Clean and Press
60 x 5/side
110 x 1/side
140 x 1/side - PR on rt. (missed 150 again on the rt. but getting better)
160 x 1 on left - new PR here too. Good day.

Tire Flip
550 tire + steph sitting on the side x 5 - easy good intro back to tire.

Stone over bar
200lb to 58"
260 x 3 misses at 58" Pretty sure they all would have gone over if I had someone to hold the yoke in place. Not gonna beat myself up over this. Stones feeling strong.

Good day

10/13/2010

I forget what i did yesterday.

Oh ya, good day

Foam roll stretch blah blah

Deadlift
135 x 10, 10
225 x 5
275 x 5
335 x 5
375 x 2
405 x 1 belt and straps on
[B]405 x 15 - new best.[/B]

Yoke
360 x 25'
540 x 25'
640 x 25'
730 x 25'
[B]800 x 15'[/B] - not very far but big best here.

1/2 Cindy - 5 pullups / 10 pushups / 15 bodyweight squats, as many rounds as you can get in 10 minutes.

[B]15 rounds and five pullups[/B] - conditioning is getting better too

10/14/2010

Bench Press
95 x 10
135 x 10
185 x 5
205 x 5
225 x 3
245 x 3
265 x 3
[B]277.5 x 4[/B] - New Best, and yea I put more weight on one side then then other, thats how I roll son. Not the best set, didn't set up right, should have gotten more. Should have put the right weight on the bar too, na

Pullups
Didn't feel like going heavy. Ended up going for max reps [B]@45lbs. Got 20 reps.[/B]

Doom circuit - 60sec. on 30 sec. off - 3 rounds
Double Unders / Ring Bodysaw / Burpee + jump (had to touch the ceiling 2' above my normal reach) / Turkish Getup @60lbs

10/11/2010

Squats are terrible

Hip and shoulder mobility, dynamic warmup, foam roller

Axle Push Press
35 x 5
85 x 5
125 x 5
185 x 3
205 x 7
175 x 14 consistently getting better

Front Squat
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3 - feels terrible. Been training this for months and I think its gotten worse. I may stop doing these for a while. Pulls a ton on my groin, feels bad on the knees

155lb squat clean. 1 rep first minute, 2 reps second minute, 3 reps third and so on until you can't finish prescribed reps in a minute

8 rounds and 5 reps into 9th round and donezo. I may just do squat workouts like this and drop traditional squat work for some time.

10/9/2010

oo oooh!

Stretching

Axle clean once and press
35 x 5
85 x 5
125 x 5
175 x 3
215 x 3
245 x 2
255 x 4 - getting betta!

Dumbbell Clean and Press
60 x 5
110 x 3/side
130 x 1/side
150 x 2 on left side. Missed the other side. Right is usually stronger dunno what happened.

Conditioninging
Rope Climb / box jump / sled drag / burpee with a pullup / shuttle run
40:20 interval 3 rounds.

Had a birthday party at the crib last night.

Highlights include chasing cows for about an hour and having pudding pack races.

10/5/2010

Pitch dark training! Brought some lights out tonight. Looking good out there. Cows were trying to break down the fence. Think they saw something tasty on the other side, or didn't like my music. Suck it cows, listen to Tech n9ne!

Alright.

Stretch the hips, hamstrings and groin

Deadlift - no straps/belt
135 x 10, 5
225 x 5
275 x 3
325 x 3
375 x 3
385 x 13 - Straps and belt next week @405, pretty pumped.

Farmer's Walk - gonna need more weight here.
105/hand x 50'
195/hand x 50'
245/hand x 50'
275/hand x 62' - first time farmers walking this year. Sure it will go up soon. Thought I'd be stronger but I won't be greedy here.

Butt Circuit 45sec. on 15 sec. rest 2 rounds total
40lb Wall Ball to 12' / Double Unders / Pistols / Plank with feet in rings / Lunge Split Jumps

Got about 20-25 wall balls /round. 50ish double unders/ pistols looking good 10-15 / Split jumps 40-45(these suck)

Called it here. Went inside and Got a new PR on mashed potatos.

10/4/85 - Birthday training!

Getting cold outside! Trained in the dark and the rain today. Pretty cool feeling being out there throuhg all that.

Well, didn't really feel like doing heavy snatches today, wasn't motivated. So I started with axle Push Press
125 x 5
175 x 2
195 x 7 - 10lbs and 1 rep up from last week.

Front Squat - deep. Think Ill just keep doing em deep and try and make small increases. Coming to terms with how bad my deep squatting is. I'll probably change my mind next week.
135 x 5
185 x 5
205 x 5 - Funny when you can press more then you can squat. What does this make me?

Crossfit Games 2010 event 1:
9 squat snatches @135 / 9 ring muscleups(full rom)
7 squat snatches @135 / 7 ring muscleups(full rom)
5 squat snatches @135 / 5 ring muscleups(full rom)

8:30 - Would have placed me 35th at this past year's games. What used to be a major weakness of mine(Squat Snatch) is getting much better. I think I can start prioritizing my press again for strongman.

Ate as my food as I could at my birthday dinner (steak and potatoes) and topped the scale at a planet deorbitizing (not sure what I meant here) 186lbs. Damn I'm huge.

Oh, and I got a $125 gift certificate to grasslandbeef.com for my birthday so you guys can feel free to be jealous.

10/1/2010 events

wam bam ham sandwich

Good day today. Trained with one of my classmates at school Dave. Loaded his first atlas stone congrats!

Foam roll, chest + lat static stretches

Axle one clean and jerk
35 x 5
85 x 5
125 x 3
175 x 3
205 x 3
225 x 2
235 x 7 - Big PR - really surprised how fast my axle press came back. That's a new best for sure.

1h Dumbbell clean and press
65 x 5/side
115 x 5/side
135 x 3right, 4 left - new PR but i think i was better at this in the past. Looking forward to some big new bests in the future.

Yoke Squat - I hate squats - 12" pick in case I decide to do NJ strongest man.
180 x 5
270 x 5
360 x 5
450 x 3
540 x 1 - no idea how good this is.

Stones to 47" to yoke
260 x 1 - warmup
260 x 10 - can't believe how fast my strength is coming back