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Tuesday, November 30, 2010


11/29/2010 - hate doing this but need to take some time off from heavy lower stuff to let my foot heal. Don't want to be a cripple forever.

long dynamic warmup

Pistol warmups and then hit 16 in a row on my left leg. Nice technique and deep. Right Side ankle is too tight to get low, need to work on this.

Couple technique sets of squat cleans

AMRAP 12 minutes

2 rope climbs / 4 thrusters at 95lbs / 8 toes to bar. Don't know how many I did lost count. Around 9. Babying my foot, still managed to tweak it a bit. LAME!

Dragon Flags 3 x 8 - freakin tough

Foam Roll my right IT band. Its tight and it makes my right knee hurt. Foam roll feels terrible.


Whoa, look who got on a new program. Got a little tired of the last program. This one has more weights and less Met-con. Trying to get my lifts up through the winter.

Max Effort Upper

Long dynamic warmup and static stretch upper and lower

Axle Bench Press
85 x 10
125 x 10
175 x 6, 1
195 x 3
215 x 3
235 x 3
255 x 3
280 x 3
285 x 3 - PR here for bench, first time trying axle. Haven't benched in a month and I do this, ridiculous.

Ring Recline Row
Bodyweight x 15
25lbs x 12
45 x 12
70 x 12

Bodyweight x 15
45lbs x 12
70 x 12
90 x 12
115 x 8 not sure what my old bests for this are.

Cable Facepull 3 x 15 @ 50lbs.

back to a more weight oriented week. pretty pumped for this.

Saturday, November 27, 2010


Maybe the worst workout ever.

Foot is still all jacked up and don't think it has been healing. Wasn't able to do push jerks today and it bothered the hell out of me

Long ass dynamic warmup - its cold as shit outside
Worked up to a couple sets of 225 x 1 - all felt very heavy.

Did some ring bodysaws afterwards.

Foot's killing me now. Time to take some time off my lower body and do some rehab. The benefits of being in physical therapy school!

In other news I killed my first chicken today. Took all the feathers off. Pretty incredible. Gives you a lot of respect for all of the food that we eat. Makes you think twice next time you try to eat as much meat as possible.

Wednesday, November 24, 2010


Well, not the best day today.

Long dynamic warmup - getting cold outside

135 x 5, 5
225 x 5, 3
275 x 3
325 x 3
395 x 1
430 x 5, 2, 1 - 30 seconds rest between sets - wanted 5,4,3,2,1 but was too heavy, won't try that again. Think I could have banged out a straight set of 7reps at that weight if I wanted to.

Weighted pullups - neutral grip
BW x 5, 5
35 x 5
70 x 3
95 x 2
120 x 4 - PR. Felt pretty light and doable. Not kidney bursting.


30sec squat jumps (2ft touch above head) 30 sec. ring dips 30 sec rest 30 sec burpees(2ft touch overhead) 30 seconds pullups

2 sets 2 min rest between. Was getting 15-25 squat jumps, 25-35 dips, 10ish burpees and 14 pullups per set.


Monday, November 22, 2010

11/22/2010 training

Well glad the deload week is over, God that was boring. My foot is still a mess but the training today didn't bother it.

Long dynamic warmup and static stretch

Power Clean from floor
95 x 5, 5
135 x 5
185 x 5
205 x 5
235 x 5
250 x 5 both PRs here. Don't usually clean a straight bar. I've always been better at hang cleans. Pretty happy with this for now.

Front squat to 14" box
135 x 5
185 x 5
225 x 5
255 x 5
225 + green and blue bands x 4 - holy crap. Hard at the top.

Met-con - 8 minute AMRAP - 4 Handstand pushups / 8 x 72lb DB swings / 12 situps

9 rounds and 2 handstand pushups

Supposed to do the situps on the glute ham raise but I don't have one. Regulars will have to do. All time highs in strength and conditioning lately. Pretty amped. Must have been those two seven eleven spicy bites with chili and cheese i ate saturday night after not washing my hands and doing handstands at the bar.

Steph flipped the 450 tire for 5 reps today too. Pretty sweet.

Thursday, November 18, 2010

deload is boring

Well, I'll start with some backstory.

Tuesday night, party at a friends. Lots of drinking, a couple hours of wrestling and then got lost outside. Couldn't find my way back to the apartment so I ran home. 10.7 miles.


Anyway, my foot is all messed up, no surprise there. Deload week has been a bit boring, today was fun. Been training with an old friend of mine, Matt.

Dynamic warmup

Some muscleup practice

Weighted pullups
warmups then...
100 x 6 - dunno if this is a best

Some interval work. 30 on 30 off the whole time
Ring dips / handstand pushups / ring pushups / Toes to bar / situps / knees to elbows
2 sets then done. Thats all.

Saturday, November 13, 2010

whoopin it


Long dynamic warmup

Barbell Clean Once and Jerk for reps
95 x 5, 5, 5
135 x 3, 3
185 x 2
225 x 2 Belt on
245 x 1
250 x 5 - new best.

Barbell Standing Press w/belt
135 x 5
135 x 16

12 minute AMRAP - 35lb DB thruster / 1 rope climb ascent 15ft.

14 rounds and 5 thrusters. Happy with that. Best time on was spealer with 15 rounds and 9 thrusters.
Wanted to post my diet the next couple days. Lately my diet has gone to shart. Trying to figure out why im having heart palpatations also.

2 eggs fried in olive oil
1 hass avocado

2 serving steel cut oats
1/3 cup raisins
1/4 cup walnuts
1TBSP honey

12 oz 2% milk

Something like 1200-1300kcal.

Off to the doctor, then training.

handful chocolate covered almonds
1 apple

Training ( used to drink a carb/bcaa drink but cut it due to heart palps)

2 sweet potatos
1 pork chop

Indian food for dinner
Half of a spicy pork dish w/2 naan breads


Yogurt with honey and blueberries

2 handful raw almonds

2 eggs
1 avocado
1 glass 2%milk

Friday, November 12, 2010

11/12/2010 and 11/11/2010

11/11/2010 - Deadlifts!

Not much of a warm up. Mike came early and I dove in with him
225 x 5, 5
315 x 3, 3 - eh, should have started lighter, but hey whatever.
365 x 3
415 x 1 - belt on
465 x 1
475 x 5 - dead stop reps new best here. Feeling good.

15 Handstand pushups
5 x 45lb pullups
30 ring dips
10 x 45lb pullups
60 pushups
15 x 45lb pullups
30 ring dips
10 x 45lb pullups
15 Handstand pushups
5 x 45lb pullups

Don't know what time I finished, forgot to check.


Nice long dynamic warm up

500m row then immediately 800m run x 2 - 4:40 and 4:50 - 5 min rest between. Little slow on the rowing and running.

Static Stretch

Tuesday, November 9, 2010


Training in solitude.

Trained out in the dark by myself today. Its getting cold! Fun feeling being out there by yourself, its just tough to get moving.

Nice long dynamic warmup foam roll and stretch

14" Box Squats(+bands)
45 x 5, 5
135 x 3
135 + purples x 3
135 + purples + greens x 3
185 + purples + greens x 3
205 + purples + greens x 3
225 + purples + greens x 1
225 + purples + greens + blues x 1 - my setup is not as good as I'd like it. After the blues were added the squat rack comes off the floor with the pick off the rack. Had to put more weight on it to hold it down. Really feeling like this hits one of my major weaknesses, upper back strength.

Squat Cleans - didn't go too heavy on the box squats so I could do these bad boys
95 x 5, 5
115 x 3
135 x 1, 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
245 x 1 - surprised by how good these felt. typically feel terrible. The last two sets were very slow and my upper back rounded. Prolly had some more in the tank but the reps would have looked horrendous.

Met-con: Got this from Mickey. AMRAP 15min.
95lb hang squat clean x 10 / burpee pullups x 10

9 rounds 10 squat cleans and 6 burpee pullups. Dead tired. Happy with that.

I know I sound crazy because I'm in PT school and learning all this crazy kinsesiology and biomechanics but I'm finding that I bare more weight on my left leg. Partly because my rt. knee gets tender sometimes but its making my left hip really tight. Thought that was relevant to note.

Saturday, November 6, 2010


get that posting rolling

11/5/2010 - Trained with my buddies Mike and Margie at giant fitness. World class training facility near school(not really)

Clean once and push jerk
140 x 5, 5
170 x 3
210 x 3
230 x 1
240 x 1
240 x 6 - not especially happy with this. Bar didn't spin at all, was thick, and someone kicked some sand into my vagina before the set.

Was feeling sharty after the last set so I didn't push any standing press

Conditioning: 12 minute AMRAP
5 handstand pushups / 10 overhead swings @ 55lbs / 15 x 30" box jumps

Finished 9 rounds 10 swings and 14 jumps. Then soiled myself.


Did a nice long warmup with foam rolling

3/5th of a "Barbara"
20 pullups / 30 pushups / 40 situps / 50 squats rest 3 minutes between rounds. Did three total rounds.

First set 2:38. Second set 2:38. Third set 2:58 - pretty happy with the times. Tough day yesterday so I didn't shoot for the normal 5. Thought it was a little bit too much volume.

Oh ya, my girlfriend Steph flipped a 450lb tire today. Holding it down for the women.

Monday, November 1, 2010


Well I hate snatches but forced myself to do them today anyway.

Dynamic warmup

Squat Snatch
Ended with 175 x 2, should have had 3 but don't feel motivated for these. strength is still good here(thats relative)

Dynamic 14" box squat 8 x 2 @ 155lbs (hurt my knee last week here so im taking it light - bands next week)

20 minute AMRAP from hell
10 squat snatches @95lbs / 10 knees to elbows / 10 ring dips

Did 9 rounds. Then ate some sweet potato pie, mmmmmm.