Review of The New Rules of Lifting - Strength II
I haven't finished all of phase II yet but I wanted to write my thoughts on workout A - Squat day right now and I'll update the other days as I finish them this week and next week.
The New Rules of Lifting - Strength II - Workout A:
-Squat - I started too conservatively with my numbers due to starting too aggressively in Strength I. I started out at 225# x 4 and by the end I went up to 290 # x 4 and I most likely could have gone a little bit higher. I should have started at around 270? This way I wouldn't have had this huge jump between workouts. This was done low-bar style.
-1/4 squats - I started WAAAAY too conservatively here, I ended up at 405 and felt like I could have done at least 50 pounds more. I started out at 315 and probably could have started closer to my 1 RM for squat at 350.
Workout B:
-Barbell Row - I felt like I had a pretty good progression for this, I tried to cut corners and do a little less ramping on the warmup but I think this might have been a mistake because I usually didn't feel "good" until my 2nd heavy set. I'll try to do a little bit more of a warmup for Strength III.
-Bench Press - Same comments as above. I probably should have asked for a spot more often and my poundages would have been a little higher, I'll definitley ask for spots on III.
Workout C:
-Deadlifts - I felt I had a decent progression going I maybe could have started 10-20#'s heavier in the first week.
-Rack Deadlifts - This was a lot harder than 1/4 squats, why??? I was able to 1/4 squat over my 1RM for squat but I was only able to rack deadlift a little bit over my 1RM?
-Bulgarian split squats - still a terrible exercise but at least I'm getting better at them.
Workout D:
- This was definitley the least favorite workout out of all 4 workouts, this day was just kind of boring I guess.
-Push Press - Decent progression but I'm thinking I might diverge from barbell overhead stuff for a while. I was definitely feeling twinges after a few reps on the higher rep schemes.
-Pullups - Still weaker than my chins but it's getting close.
Overall:
I liked Strength II because I didn't rush my weights as much and kill myself the first week out like I did with Strength I. Right now though I'm debating whether or not I'll do Strength III because the overhead press is giving me some shoulder annoyances. I'm scheduled to take this week off I may take 2 and see how I feel at the end.
Monday, February 26, 2007
February 26, 2007
February 26, 2007
Crossfit Challenge in Alexandria, VA
Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round
Samson stretch
elbow to ankle stretch
piriformis stretch
Reviewed squats, pushups, situps, jumping pullup/chin
As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats
I completed 12 rounds + 6 pushups and 8 jumping pullups
Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off
Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.
Crossfit Challenge in Alexandria, VA
Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round
Samson stretch
elbow to ankle stretch
piriformis stretch
Reviewed squats, pushups, situps, jumping pullup/chin
As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats
I completed 12 rounds + 6 pushups and 8 jumping pullups
Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off
Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.
February 25, 2007
February 25, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's
5 kb snatch + 5 1H swings + 10 burpees w/ 12 kg kb
bootstrapper - 12 kg x 10, 12 kg x 10
Tabata goblet squat - 24 kg kb - 14, 9, 10, 8, 8, 6, 6, 6
band traction
band dislocates - 5, 5
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's
5 kb snatch + 5 1H swings + 10 burpees w/ 12 kg kb
bootstrapper - 12 kg x 10, 12 kg x 10
Tabata goblet squat - 24 kg kb - 14, 9, 10, 8, 8, 6, 6, 6
band traction
band dislocates - 5, 5
February 22, 2007
February 22, 2007
Semi specific warmup
Burgener Warmup - 45 x 1
Push press - 45 x, 95 x 3, 135 x 1, 170 x 4, 170 x 4, 135 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 3, 3, 35 x 4, 37.5 x 4, 12.5 x 8, BW x 12
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12
upperbody russian twist - 35 x 6, 35 x 6
Treadmill @1% -
5 minute warmup @4mph
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, I felt a bit of a twinge in my shoulder on the 135 and 95 so during the 95 I stopped. This twinging has been happening with the barbell overhead stuff so I may sub or cut this movement out entirely.
-Pullups - 37.5 was hard but 40 was probably possible.
-Cable Row- Stay
-Incline DB Press - Stay
Semi specific warmup
Burgener Warmup - 45 x 1
Push press - 45 x, 95 x 3, 135 x 1, 170 x 4, 170 x 4, 135 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 3, 3, 35 x 4, 37.5 x 4, 12.5 x 8, BW x 12
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12
upperbody russian twist - 35 x 6, 35 x 6
Treadmill @1% -
5 minute warmup @4mph
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, I felt a bit of a twinge in my shoulder on the 135 and 95 so during the 95 I stopped. This twinging has been happening with the barbell overhead stuff so I may sub or cut this movement out entirely.
-Pullups - 37.5 was hard but 40 was probably possible.
-Cable Row- Stay
-Incline DB Press - Stay
Thursday, February 22, 2007
February 21, 2007
February 21, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's
1 leg squat on bench - 8 left, 8 right
1 legged romanian deadlift - 15#DB's x 5L/R
Steve Shafley's kb complex:
goblet squat +
bootstrapper +
crush press +
2H swing
First round: 12 kg kb
20, 10, 10, 20
Second round: 24 kg kb
15, 5, 10, 15
bootstrapper - 12 kg x 10, x 10
Notes:
-CPMP- completed in 3:32, the goal is to finish under 7 min.
-CP Prehab- I upped the reps to 8 and still finished under 5 minutes, the goal is done in 8 minutes.
-S.S's complex - Pretty good complex but jumping up to 24 kg's was a mistake on the bootstrapper, I felt like I had very little control on those 5 reps. So I added more practice at the end.
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 8 Y's, 8 T's
1 leg squat on bench - 8 left, 8 right
1 legged romanian deadlift - 15#DB's x 5L/R
Steve Shafley's kb complex:
goblet squat +
bootstrapper +
crush press +
2H swing
First round: 12 kg kb
20, 10, 10, 20
Second round: 24 kg kb
15, 5, 10, 15
bootstrapper - 12 kg x 10, x 10
Notes:
-CPMP- completed in 3:32, the goal is to finish under 7 min.
-CP Prehab- I upped the reps to 8 and still finished under 5 minutes, the goal is done in 8 minutes.
-S.S's complex - Pretty good complex but jumping up to 24 kg's was a mistake on the bootstrapper, I felt like I had very little control on those 5 reps. So I added more practice at the end.
Tuesday, February 20, 2007
February 20, 2007
February 20, 2007
Semi Specific warmup
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0
bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raises - 6, 5
Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.
Semi Specific warmup
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0
bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raises - 6, 5
Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.
February 19, 2007
February 19, 2007
Band Dislocates - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
band pushup - 5, 5, 5
behind the neck band pulldown - 10, 10, 10
foam rolling - 20 minutes - concentrated on back
Band Dislocates - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
band pushup - 5, 5, 5
behind the neck band pulldown - 10, 10, 10
foam rolling - 20 minutes - concentrated on back
February 18, 2007
February 18, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6
Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5
Notes:
-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
KB Complex - 24 kg KB - Done all of left side then all of right side
suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6
Same complex but alternating sides each exercise:
suitcase deadlift x 5
clean x 5
hand to hand swing x 10
snatch x 5
ohs x 5
Notes:
-KB complex derived from reading about different KB and barbell complexes the last few days and I tried it all on one side first and that was taxing on my grip near the end. So I tried it by alternating sides and that was more met-con and a lot less taxing on my grip.
February 16, 2007
February 16, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 165 x 12
(superset with full rest - 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12
chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12
upper body russian twist - 30 x 6L/R, 30 x 6L/R
Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 165 x 12
(superset with full rest - 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12
chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12
upper body russian twist - 30 x 6L/R, 30 x 6L/R
Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12
Thursday, February 15, 2007
February 15, 2007
February 15, 2007
Interval Run @ 1% Incline -
5 minutes @ 4 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
5 minutes @ 4 mph
Total distance = 1.83 miles
Messed around with the rings nothing too set in stone, tried the false grip, some dips, some l-sits, l-pullups, skin the cats.
Sauna - 5 minutes - aimed for 10 but got bored.
Interval Run @ 1% Incline -
5 minutes @ 4 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
1 minute @ 8.6 mph
2 minutes @ 7.2 mph
5 minutes @ 4 mph
Total distance = 1.83 miles
Messed around with the rings nothing too set in stone, tried the false grip, some dips, some l-sits, l-pullups, skin the cats.
Sauna - 5 minutes - aimed for 10 but got bored.
February 14, 2007
February 13, 2007
Rest- Federal Government closed down early
February 14, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
2 Rounds:
Deck KB Snatch - 24 kg x 4 per side
Alternating KB lunge - 24 kg x 4 per side
8 tuck jumps - maximizing rebound
1:11, 1:39
2 hand KB Swing - 24 KG x 100 swings in 8:01 - 20, 20, 20,20,14,6
stick dislocates - 5, 5, 5,
band dislocates - 3, 3, 4, 3, 3
TGU(OHS style) - alternating sides - 12kg x 3 L/R
windmill - 12kg x 3 L/R, 24 kg x 3 L/R, 24 kg x 3 L/R
20 minutes foam rolling - emphasized hamstrings/back
20 minutes of tennis ball rolling - lower body
20 minutes of soft tissue work - traps, middle back
Notes:
-Supposed to be Workout B but stuck at home, car is iced in the parking lot and apparently the condo association isn't planning on icing and plowing the lot????
-Snatch/Lunge/Jump - Modification from Coach Rut's WOD on 1/8/2007, Supposed to be 7 rounds but my lower back felt like it was on fire after the 2nd round so I stopped, it's days like this where I wonder if this is even remotely normal for heavy deadlifts and/or squats have this effect for days later.
-100 kb swings - Wanted to do more metcon without setting my lower back off
Rest- Federal Government closed down early
February 14, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's
2 Rounds:
Deck KB Snatch - 24 kg x 4 per side
Alternating KB lunge - 24 kg x 4 per side
8 tuck jumps - maximizing rebound
1:11, 1:39
2 hand KB Swing - 24 KG x 100 swings in 8:01 - 20, 20, 20,20,14,6
stick dislocates - 5, 5, 5,
band dislocates - 3, 3, 4, 3, 3
TGU(OHS style) - alternating sides - 12kg x 3 L/R
windmill - 12kg x 3 L/R, 24 kg x 3 L/R, 24 kg x 3 L/R
20 minutes foam rolling - emphasized hamstrings/back
20 minutes of tennis ball rolling - lower body
20 minutes of soft tissue work - traps, middle back
Notes:
-Supposed to be Workout B but stuck at home, car is iced in the parking lot and apparently the condo association isn't planning on icing and plowing the lot????
-Snatch/Lunge/Jump - Modification from Coach Rut's WOD on 1/8/2007, Supposed to be 7 rounds but my lower back felt like it was on fire after the 2nd round so I stopped, it's days like this where I wonder if this is even remotely normal for heavy deadlifts and/or squats have this effect for days later.
-100 kb swings - Wanted to do more metcon without setting my lower back off
Monday, February 12, 2007
February 12, 2007
February 12, 2007
Core Performance Movement Prep
neutral grip face pull - 30 x15, 40 x 15, 40 x 15
band pushup - 10, 10, 10
ball crunch - 25 x 6, 35 x 6
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 290 x 4, 290 x 4, 290 x 2/2, 195 x 16
1/4 squat - (201 tempo) - 375 x 3, 385 x 3, 405 x 3
good morning - (201 tempo) - 105 x 10, 115 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20
Row @ 5 - 2K - 7:29.5!!!!! PR by 15 seconds!!!@#!@#!@!!! My first 2K was 7:48 and my best 2K is 7:44
Rest 3:00
5 minutes of burpees
40 reps total - I was still gasping for breath from the row when I started these.
Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 3001
-1/4 squats - 405 wasn't even that bad I could have probably made 405+ easily
-Good mornings - 115 was heavy for 10 but doable
-Hammer lunge - 10#'s was good, need to work on lunging backwards
-2K Row -I CRUSHED my old 2K time today, I was iffy on even doing this today after my heavy leg day and decided I needed to stop being such a baby and just do it. I was wasted after this effort though.
-Burpees- I was supposed to only rest 2 minutes after the row and then do the burpees but I took an extra minute and the burpees still wrecked me. Originally I was shooting for 10/minute but after the first minute I had to pull the pace back a little bit and managed to pull out another 30 in the remaining 4 minutes.
Core Performance Movement Prep
neutral grip face pull - 30 x15, 40 x 15, 40 x 15
band pushup - 10, 10, 10
ball crunch - 25 x 6, 35 x 6
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 290 x 4, 290 x 4, 290 x 2/2, 195 x 16
1/4 squat - (201 tempo) - 375 x 3, 385 x 3, 405 x 3
good morning - (201 tempo) - 105 x 10, 115 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20
Row @ 5 - 2K - 7:29.5!!!!! PR by 15 seconds!!!@#!@#!@!!! My first 2K was 7:48 and my best 2K is 7:44
Rest 3:00
5 minutes of burpees
40 reps total - I was still gasping for breath from the row when I started these.
Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 3001
-1/4 squats - 405 wasn't even that bad I could have probably made 405+ easily
-Good mornings - 115 was heavy for 10 but doable
-Hammer lunge - 10#'s was good, need to work on lunging backwards
-2K Row -I CRUSHED my old 2K time today, I was iffy on even doing this today after my heavy leg day and decided I needed to stop being such a baby and just do it. I was wasted after this effort though.
-Burpees- I was supposed to only rest 2 minutes after the row and then do the burpees but I took an extra minute and the burpees still wrecked me. Originally I was shooting for 10/minute but after the first minute I had to pull the pace back a little bit and managed to pull out another 30 in the remaining 4 minutes.
February 9-11, 2007
February 9, 2007
Rest- Supposed to be heavy squat day but had to go home early to watch the baby. Sometimes I get annoyed when I miss workouts and I tried to take it in stride and remind myself about AC's quote:
"Your body can't differentiate between stressors. Stress is like water from hundreds of taps flowing into a bathtub. Financial stress, relationships, health, and training stress are all different taps. When all the other taps are flowing full blast, turn down the training tap a little bit so your tub doesn't overflow."
February 10, 2007
Rest - Watched the kids all day, by the end of the day all I wanted to do was be in a dark and quiet room with no crying/fighting or whining.
February 11, 2007
Foam Roller - Total body 30 minutes - Lats are still really sore but foam rolling them is mind numbingly painful must do more lat rolling along with calf rolling. Tried to take it easy on my legs since I knew I was doing heavy squatting on Monday.
Rest- Supposed to be heavy squat day but had to go home early to watch the baby. Sometimes I get annoyed when I miss workouts and I tried to take it in stride and remind myself about AC's quote:
"Your body can't differentiate between stressors. Stress is like water from hundreds of taps flowing into a bathtub. Financial stress, relationships, health, and training stress are all different taps. When all the other taps are flowing full blast, turn down the training tap a little bit so your tub doesn't overflow."
February 10, 2007
Rest - Watched the kids all day, by the end of the day all I wanted to do was be in a dark and quiet room with no crying/fighting or whining.
February 11, 2007
Foam Roller - Total body 30 minutes - Lats are still really sore but foam rolling them is mind numbingly painful must do more lat rolling along with calf rolling. Tried to take it easy on my legs since I knew I was doing heavy squatting on Monday.
Thursday, February 08, 2007
February 8, 2007
February 8, 2007
running drills form CFJ Sep. '06
Semi specific warmup
Burgener Warmup - 45 x 1
OHS - stick x 12
Push press - 45 x, 95 x 3, 135 x 1, 165 x 4, 165 x 4, 135 x 8, 105 x 12
(Superset with full rest - 180 seconds)
pullups - 3, 3, 1, 30 x 4, 30 x 4, 10 x 8, BW x 12(broken)
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12
upperbody russian twist - 25 x 6, 25 x 6
Treadmill @1% -
5 minute warmup @4mph
1 minute sprint @ 10 mph
2 minute run @ 7 mph
30 sec spring @ 10 mph
1 minute run @ 7 mph
Total distance = 0.95 miles
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, 135 go up to 140, stay at 105 for 12
-Pullups - Go up to 35 for set of 4, and stay for set of 8
-Cable Row- Stay
-Incline DB Press - Stay
-Running - Had to get back to work wasted some time early on running my mouth, I really need to start running more conistently at least one time a week.
running drills form CFJ Sep. '06
Semi specific warmup
Burgener Warmup - 45 x 1
OHS - stick x 12
Push press - 45 x, 95 x 3, 135 x 1, 165 x 4, 165 x 4, 135 x 8, 105 x 12
(Superset with full rest - 180 seconds)
pullups - 3, 3, 1, 30 x 4, 30 x 4, 10 x 8, BW x 12(broken)
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12
upperbody russian twist - 25 x 6, 25 x 6
Treadmill @1% -
5 minute warmup @4mph
1 minute sprint @ 10 mph
2 minute run @ 7 mph
30 sec spring @ 10 mph
1 minute run @ 7 mph
Total distance = 0.95 miles
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, 135 go up to 140, stay at 105 for 12
-Pullups - Go up to 35 for set of 4, and stay for set of 8
-Cable Row- Stay
-Incline DB Press - Stay
-Running - Had to get back to work wasted some time early on running my mouth, I really need to start running more conistently at least one time a week.
February 7, 2007
1H KB swing - 12kg x 10L/R, 12 kg x 15L/R, 24 kg x 10L/R
Windmill - 12 kg x 3L/R, 12 kg x 3L/R, 24 kg x 3L/R
walking swing - 12 kg - 5 forward, 5 backward
Slingshot - 12 kg x 12 CL/CCL, 24 kg x 12 CL/CCL
30 minutes foam rolling all lower body
Notes:
Just a light workout, it was supposed to be workout D but I stayed home today due to my wifes' doctors appointment. Back got tight on the heavy swings.
Windmill - 12 kg x 3L/R, 12 kg x 3L/R, 24 kg x 3L/R
walking swing - 12 kg - 5 forward, 5 backward
Slingshot - 12 kg x 12 CL/CCL, 24 kg x 12 CL/CCL
30 minutes foam rolling all lower body
Notes:
Just a light workout, it was supposed to be workout D but I stayed home today due to my wifes' doctors appointment. Back got tight on the heavy swings.
February 6, 2007
February 6, 2007
Row @ 5 - 400m - 2:00
Core Performance Movement Prep
Burgerner warmup - 45 x 2
ankle/hip mobility
snatch - 45 x 3, 95 x 1
split snatch - 45 x 2, 45 x 4
split clean - 45 x 2
clean - 45 x 2
Coach Rut WOD
Row with Traveling Burpee
7 Rounds for Time:
Row 400 M
Traveling Burpee 4 reps
Rower was set at 5
Total time - 15:51
Individual round times: 1:56, 2:15, 2:09, 2:20, 2:22, 2:31, 2:19
ankle/hip mobility
stick dislocates - 5, 5, 5, 5, 3
x band walk - 4 L/R, 4 L/R, 4 L/R
Band pulls - upper and lower body
1/2 Tabata plank - 4/8 intervals
Notes:
Snatch - I was just messing around today while waiting for the rower to open up lower back was tight from deadlifts so I just used the bar. Split style felt very weird just wanted to try it out.
Row with traveling burpee - I spent about 10-15 seconds messing with the feet straps so that was added rest time, I tried it without using the foot straps and it felt really awkward.
Tabata planks - OUCH my stomach spasmed and just felt like one huge cramp.
Row @ 5 - 400m - 2:00
Core Performance Movement Prep
Burgerner warmup - 45 x 2
ankle/hip mobility
snatch - 45 x 3, 95 x 1
split snatch - 45 x 2, 45 x 4
split clean - 45 x 2
clean - 45 x 2
Coach Rut WOD
Row with Traveling Burpee
7 Rounds for Time:
Row 400 M
Traveling Burpee 4 reps
Rower was set at 5
Total time - 15:51
Individual round times: 1:56, 2:15, 2:09, 2:20, 2:22, 2:31, 2:19
ankle/hip mobility
stick dislocates - 5, 5, 5, 5, 3
x band walk - 4 L/R, 4 L/R, 4 L/R
Band pulls - upper and lower body
1/2 Tabata plank - 4/8 intervals
Notes:
Snatch - I was just messing around today while waiting for the rower to open up lower back was tight from deadlifts so I just used the bar. Split style felt very weird just wanted to try it out.
Row with traveling burpee - I spent about 10-15 seconds messing with the feet straps so that was added rest time, I tried it without using the foot straps and it felt really awkward.
Tabata planks - OUCH my stomach spasmed and just felt like one huge cramp.
Reading Goal for February
Last year sometime Alwyn Cosgrove wrote something talking about his reading habits and how he tries to read 1 fitness related or business related book a week. After thinking about this and thinking of how much better off a person would be if they stuck by that simple rule. Starting this month I'm going to read 1 fitness related book per month, along with my sci-fi books that I can't stay away from!
January 2007 - Lights Out
Reading right now - Core Performance Essentials and Spin. After I finish those books I'll post a review here.
January 2007 - Lights Out
Reading right now - Core Performance Essentials and Spin. After I finish those books I'll post a review here.
Monday, February 05, 2007
February 5, 2007
February 5. 2007
Row @ 5 - 500m - 1:48
Core Performance Movement Prep
scap pushup - 15
X-band walk - 4 L/R
hanging leg raises - 6, 6
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 290 x 4, 295 x 4, 300 x 4
snatch grip deadlift - 135 x 12
rack DL - 365 x 3, 365 x 3, 365 x 1
bulgarian split squat -20 x 10, 25 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
face pull - 40 x 15, 40 x 15
Row @ 5 - 2000m - 7:44 a 4 second improvement over 1/22/2007
224 Avg Watt
1st 500m - 1:50.2
2nd 500m - 1:56.6
3rd 500m - 2:00.9
4th 500m - 1:56.2
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. I'll try to go up to 305 or 310 next time
-Rack Deadlifts - 1st set was kind of shaky, the 2nd set was great the 3rd set I felt weak so I stopped rather than try to deadlift with poor form.
-Bulgarian Split squat - 25 was a good weight, perhaps start with 25 next time and go up to 30?
-Face pull - done with pronated grip it was supposed to be done with a nuetral grip though...oops
-2K Row - I need to row more the correct rowing form is still not intuitive, I'm still struggling to make sure I drive more with my legs before pulling with my arms. I'm also rushing the recovery too much. I do like my 4 second improvement though, I'd say that the raching start helped with that a little
Row @ 5 - 500m - 1:48
Core Performance Movement Prep
scap pushup - 15
X-band walk - 4 L/R
hanging leg raises - 6, 6
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 290 x 4, 295 x 4, 300 x 4
snatch grip deadlift - 135 x 12
rack DL - 365 x 3, 365 x 3, 365 x 1
bulgarian split squat -20 x 10, 25 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
face pull - 40 x 15, 40 x 15
Row @ 5 - 2000m - 7:44 a 4 second improvement over 1/22/2007
224 Avg Watt
1st 500m - 1:50.2
2nd 500m - 1:56.6
3rd 500m - 2:00.9
4th 500m - 1:56.2
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. I'll try to go up to 305 or 310 next time
-Rack Deadlifts - 1st set was kind of shaky, the 2nd set was great the 3rd set I felt weak so I stopped rather than try to deadlift with poor form.
-Bulgarian Split squat - 25 was a good weight, perhaps start with 25 next time and go up to 30?
-Face pull - done with pronated grip it was supposed to be done with a nuetral grip though...oops
-2K Row - I need to row more the correct rowing form is still not intuitive, I'm still struggling to make sure I drive more with my legs before pulling with my arms. I'm also rushing the recovery too much. I do like my 4 second improvement though, I'd say that the raching start helped with that a little
February 2, 2007
February 2, 2007
KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10
"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill
5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!
1H snatch
1H clean
1H swing
5 reps w/ 24KG KB
DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1
bar dislocates - 5, 5, 5, 5
Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.
KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10
"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill
5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!
1H snatch
1H clean
1H swing
5 reps w/ 24KG KB
DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1
bar dislocates - 5, 5, 5, 5
Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.
Thursday, February 01, 2007
February 1, 2007
February 1, 2007
I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.
I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.
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