Daily score: 6
Workout:
A. Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
95, 100, 105, 110, 120, 125
B. 3 position squat clean (high hang, below knee, mid shin); 3, 3, 3,
2, 2, 2; rest 2 min
45, 55, 65, 70, 75, 80
C. OHS; build to a 3rm
95
+
Row 500m @100%
rest 10 min
x2
1:54
1:52
Super excited about front squatting 125 x 3. That's progress. It felt pretty good too. A little weakness in my upper back but much better than a month ago. 3 position squat cleans were tough because of the reps. It felt like a bit of cardio :). I should have started at a higher weight though and toughed it out. I haven't worked on OH squats in forever and was quite pleased with 95 x 3. It was tough mostly balance and in the wrists. But really felt pretty good. The row...I'm beginning to not love rowing :). It all seems so good for the first 30 seconds then it progressively builds to lungs and muscles burning. And I pull hard but never feel like I go any faster! Ha! Someday I want to do this on water and actually feel like I'm getting somewhere. Thanks!
Friday, February 28, 2014
February 27, 2014
Daily score: 7
Workout:
A. Deadlift; 5x5; rest 2 min
165, 175, 185, 190, 195
B. Clean pulls 5, 5, 3, 3; rest 2 min
135, 145, 155, 165
+
5-10 tng power snatch 55#
Row sprint 45 seconds @100%
rest 5 min
x4 sets
10/ 201m
10/198
7/198
7/200
Pretty happy with 195 x 5 on the dead lift. Was tough but I didn't get the usual right buttock pain and my back felt strong, so very good. Clean pulls were fun, I think it felt a little heavier after deadlifting. I did use straps. The snatch row definitely took my breath away and tired me out but I was recovered after 5 minutes rest. The reason I did 7 instead of 10 on the last 2 was mostly back tightness. Thanks!
Workout:
A. Deadlift; 5x5; rest 2 min
165, 175, 185, 190, 195
B. Clean pulls 5, 5, 3, 3; rest 2 min
135, 145, 155, 165
+
5-10 tng power snatch 55#
Row sprint 45 seconds @100%
rest 5 min
x4 sets
10/ 201m
10/198
7/198
7/200
Pretty happy with 195 x 5 on the dead lift. Was tough but I didn't get the usual right buttock pain and my back felt strong, so very good. Clean pulls were fun, I think it felt a little heavier after deadlifting. I did use straps. The snatch row definitely took my breath away and tired me out but I was recovered after 5 minutes rest. The reason I did 7 instead of 10 on the last 2 was mostly back tightness. Thanks!
Wednesday, February 26, 2014
February 25, 2014
Daily score: 5 - pretty sore from yesterday, quads and shoulders. Didn't sleep much d/t stress about some work stuff.
Workout:
A. Amrap strict pull ups in 5 min
5
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 3-4x5; rest 2 min
26 x 4
30 x 4
35 x 3
35 x 3
35 x 4
C. Split jerk; build to a max from rack
130 (2 attempts at 135, got close :)
D1. Push press; 10-12x4; rest 1 min
65 x 12
75 x 11
85 x 8
80 x 8
D2. Bench press; 10-12x4; rest 2 min
65 x 10
65 x 10
65 x 12
70 x 10
I was all jazzed to do the 5 minutes of strict pull ups. I couldn't believe how long it took me to recover and be able to do another one! I thought I'd be able to do at least 3 a minute. But it came down to just 5 total. Still, 5 is better than none :). Split jerk was more disappointing. I really hoped I'd get 145 again. But it just didn't happen. By push press my arms were feeling tired. I went up in weight too fast and could only squeak out 8 reps on the last 2 sets. Bench press felt heavy. When I was done my arms felt like jello. Thanks!
Workout:
A. Amrap strict pull ups in 5 min
5
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 3-4x5; rest 2 min
26 x 4
30 x 4
35 x 3
35 x 3
35 x 4
C. Split jerk; build to a max from rack
130 (2 attempts at 135, got close :)
D1. Push press; 10-12x4; rest 1 min
65 x 12
75 x 11
85 x 8
80 x 8
D2. Bench press; 10-12x4; rest 2 min
65 x 10
65 x 10
65 x 12
70 x 10
I was all jazzed to do the 5 minutes of strict pull ups. I couldn't believe how long it took me to recover and be able to do another one! I thought I'd be able to do at least 3 a minute. But it came down to just 5 total. Still, 5 is better than none :). Split jerk was more disappointing. I really hoped I'd get 145 again. But it just didn't happen. By push press my arms were feeling tired. I went up in weight too fast and could only squeak out 8 reps on the last 2 sets. Bench press felt heavy. When I was done my arms felt like jello. Thanks!
Monday, February 24, 2014
February 24, 2014
Daily score: 8
Workout:
A. Back squat; 6, 4, 2, 6, 4, 2; rest 2 min
115, 125, 135
125, 135, 145
B. Squat snatch; 3 reps on the min for 10 min @50-60% 1rm
4 x 65#
6 x 60#
+
5 rounds for cumulative work time:
12 thrusters 75#
12 box jumps 24"
rest 90 seconds
15:43 (1:29, 1:36, 1:58, 2:24, 2:16)
I felt really good about the back squats. My form and depth stayed true. I messed up on the snatching because I forgot it was supposed to be 50-60% of my 1RM and did more than that. I ended up taking 5# off after 4 minutes. The WOD killed me :). First and second round were fine, did unbroken. By the third round the 90 second rest felt very brief and I was not feeling like going again. Round 3 I did 9 /3 thrusters. Round 4- 6/2/2/2. Round 5: 7,3,2. And then I felt like dying. The box jumps were fine just felt higher than they should after the thrusters. Was a good one :). Thanks!
Workout:
A. Back squat; 6, 4, 2, 6, 4, 2; rest 2 min
115, 125, 135
125, 135, 145
B. Squat snatch; 3 reps on the min for 10 min @50-60% 1rm
4 x 65#
6 x 60#
+
5 rounds for cumulative work time:
12 thrusters 75#
12 box jumps 24"
rest 90 seconds
15:43 (1:29, 1:36, 1:58, 2:24, 2:16)
I felt really good about the back squats. My form and depth stayed true. I messed up on the snatching because I forgot it was supposed to be 50-60% of my 1RM and did more than that. I ended up taking 5# off after 4 minutes. The WOD killed me :). First and second round were fine, did unbroken. By the third round the 90 second rest felt very brief and I was not feeling like going again. Round 3 I did 9 /3 thrusters. Round 4- 6/2/2/2. Round 5: 7,3,2. And then I felt like dying. The box jumps were fine just felt higher than they should after the thrusters. Was a good one :). Thanks!
Friday, February 21, 2014
February 21, 2014
Daily score: 8
Workout:
A. Clean grip deadlift @31x1; 1-2x5; rest 2 min
185 x 2
195 x 2
200 x 2
210 x 1
210 x 1
B. Push press 2-4x4; rest 2 min
95 x 4
100 x 4
105 x 2
105 x 2
C1. Bench press; 2-3x5; rest 10 seconds
85 x 3 for 5 sets
C2. 12 burpees AFAPx5; rest 3 min
32, 31, 31, 31, 31 seconds
+
double under/oly lifting tech work 30 min
Worked on snatching with my CF coach. Built up to a 80# snatch.
Felt great this morning after a day of rest. The 210 deadlifts were heavy and definitely different to lower slowly versus cranking it up and dropping it. The 105 push press was a slow press for the last 1/4 of the way up. Bench was challenging, the last set I wasn't sure I'd get the 3rd rep. Burpees were uneventful. Snatch work was really kinda frustrating. I just feel like I'm either pulling and jumping and then not getting under it fast enough or I have a muted hip when I just think about diving under. My coach was helpful but I definitely feel like I have a lot of work to do. Thanks!
Workout:
A. Clean grip deadlift @31x1; 1-2x5; rest 2 min
185 x 2
195 x 2
200 x 2
210 x 1
210 x 1
B. Push press 2-4x4; rest 2 min
95 x 4
100 x 4
105 x 2
105 x 2
C1. Bench press; 2-3x5; rest 10 seconds
85 x 3 for 5 sets
C2. 12 burpees AFAPx5; rest 3 min
32, 31, 31, 31, 31 seconds
+
double under/oly lifting tech work 30 min
Worked on snatching with my CF coach. Built up to a 80# snatch.
Felt great this morning after a day of rest. The 210 deadlifts were heavy and definitely different to lower slowly versus cranking it up and dropping it. The 105 push press was a slow press for the last 1/4 of the way up. Bench was challenging, the last set I wasn't sure I'd get the 3rd rep. Burpees were uneventful. Snatch work was really kinda frustrating. I just feel like I'm either pulling and jumping and then not getting under it fast enough or I have a muted hip when I just think about diving under. My coach was helpful but I definitely feel like I have a lot of work to do. Thanks!
Wednesday, February 19, 2014
February 19, 2014
Daily score: 7
Legs are really sore!
Workout:
A. High hang power snatch; build to a 3rm
70#
B. Box jump; build to a max height jump
35.5 inches
+
For time:
30 KBS 1.5 pood
500m row
Legs are really sore!
Workout:
A. High hang power snatch; build to a 3rm
70#
B. Box jump; build to a max height jump
35.5 inches
+
For time:
30 KBS 1.5 pood
500m row
3:50 (KB 1:40, row 1:59)
Snatch work was uneventful. I failed the max box jump once before getting it and then couldn't seem to make myself jump any higher. The 1.5 pood KB swings were heavy by rep 10 and by 19 I couldn't help but set it down. I rested for maybe 10 seconds and then finished the last 11. It took me a few seconds to get started on the rower and by 250 meters I was getting winded. Kinda funny, the first time I've exerted myself for longer than a minute or so in a long while. I'm super sore this evening, mostly legs. Gonna epsom salt bath and call it a day! Thanks!
Tuesday, February 18, 2014
February 18, 2014
Daily score: 6
Workout:
A. Eccentric only weighted pull ups @31J2; 4-5x5; rest 2min
35 x 4
35 x 4
30 x 4
26 x 5
B. Push press; build to a 5rm
100 (failed 105 on 4th rep)
C1. Incline Bench press; 10-12x5; rest 1 min
65 x 10
65 x 11
65 x 10
65 x 11
65 x 10
C2. Standing DB power rows; 10-12x5; rest 1 min bw sides
35 x 12
40 x 10
40 x 12
45 x 10
45 x 10
D. Amrap sets of 3 unbroken toes to bar in 5 min
45
Tired today. Had a minor dental procedure this morning, threw me off I think. I lightened up on the pull-ups because I wasn't really controlling the descent. Squeezing out an 11th rep was pretty shaky on the incline bench. Power rows felt good. T2B was ok, got kinda sloppy. Thanks!
Workout:
A. Eccentric only weighted pull ups @31J2; 4-5x5; rest 2min
35 x 4
35 x 4
30 x 4
26 x 5
B. Push press; build to a 5rm
100 (failed 105 on 4th rep)
C1. Incline Bench press; 10-12x5; rest 1 min
65 x 10
65 x 11
65 x 10
65 x 11
65 x 10
C2. Standing DB power rows; 10-12x5; rest 1 min bw sides
35 x 12
40 x 10
40 x 12
45 x 10
45 x 10
D. Amrap sets of 3 unbroken toes to bar in 5 min
45
Tired today. Had a minor dental procedure this morning, threw me off I think. I lightened up on the pull-ups because I wasn't really controlling the descent. Squeezing out an 11th rep was pretty shaky on the incline bench. Power rows felt good. T2B was ok, got kinda sloppy. Thanks!
February 17, 2014
Daily score: 5
I went skiing today and then worked out after. Legs were pretty beat.
Workout:
A. Back squat clusters 3.3.3x4; rest 30 seconds/rest 3 min
95, 105, 115, 115
B. Front rack barbell walking lunges; 20 continuous alt'ing steps x5; rest 2min
65# for all 5 sets
C. Single leg bench hip thrusts; 12-15x4; rest 1 min bw legs
15 for all sets
D. Single leg DB rdl; 10-12x4; rest 1 min bw sides
I went skiing today and then worked out after. Legs were pretty beat.
Workout:
A. Back squat clusters 3.3.3x4; rest 30 seconds/rest 3 min
95, 105, 115, 115
B. Front rack barbell walking lunges; 20 continuous alt'ing steps x5; rest 2min
65# for all 5 sets
C. Single leg bench hip thrusts; 12-15x4; rest 1 min bw legs
15 for all sets
D. Single leg DB rdl; 10-12x4; rest 1 min bw sides
35 x 11
I know nothing was heavy but it all felt really rough today after skiing. Especially the lunges. The single leg dl's are a little limited by balance for me. But I'm getting better.
35 x 12
40 x 10
40 x 10
Sunday, February 16, 2014
February 15, 2014
Daily score: 5
Admittedly a little hung over this morning. Everything felt a little heavier.
Workout:
A. 1 1/4 back squats 4-6x5; rest 2 min
85 x 4
95 x 5
95 x 5
95 x 4
95 x 4
B. Barbell reverse lunges from platform (2" elevation); 20 alt'ing
steps x5; rest 2 min
65, 75, 75, 75, 75
C. Eccentric only weighted pull up clusters; 1.1.1x5 @as slow of an
eccentric as possible; rest 15 seconds/rest 2 min (increase weight
from last week)
35, 35, 35, 35, 35
D. Bent over supinated barbell rows; 10-12x4; rest 2 min
Admittedly a little hung over this morning. Everything felt a little heavier.
Workout:
A. 1 1/4 back squats 4-6x5; rest 2 min
85 x 4
95 x 5
95 x 5
95 x 4
95 x 4
B. Barbell reverse lunges from platform (2" elevation); 20 alt'ing
steps x5; rest 2 min
65, 75, 75, 75, 75
C. Eccentric only weighted pull up clusters; 1.1.1x5 @as slow of an
eccentric as possible; rest 15 seconds/rest 2 min (increase weight
from last week)
35, 35, 35, 35, 35
D. Bent over supinated barbell rows; 10-12x4; rest 2 min
65 x 10
65 x 12
70 x 10
70 x 10
Like I said above, everything felt a little heavier today. I especially hate the lunges. Not sure if they seemed so much harder because of the platform or because I drank the night before and felt dehydrated. By the third set I really wanted to be somewhere else. The first 10 went okay but after that...
The pull ups felt good. Some were slower than others. The third rep was not a drop but was harder to control. The barbell rows were fine, just a new movement for me. But I think I found a good weight. Thanks!
Thursday, February 13, 2014
February 13, 2014
Daily score: 6
Workout:
A. Clean grip deadlift @31x1; 2-3x5; rest 2 min
175 x 3
180 x 3
185 x 3
185 x 2
185 x 2
B. Push press 4-5x4; rest 2 min
95 x 5
95 x 5
100 x 5
105 x 4
C1. Bench press; 4-5x5; rest 10 seconds
75 x 5
75 x 5
75 x 4
75 x 4
75 x 4
C2. 12 burpees AFAPx5; rest 3 min
32 seconds
32
32
31
31
+
row sprint 45 seconds @100%
rest 4:15
x8 sets
Workout:
A. Clean grip deadlift @31x1; 2-3x5; rest 2 min
175 x 3
180 x 3
185 x 3
185 x 2
185 x 2
B. Push press 4-5x4; rest 2 min
95 x 5
95 x 5
100 x 5
105 x 4
C1. Bench press; 4-5x5; rest 10 seconds
75 x 5
75 x 5
75 x 4
75 x 4
75 x 4
C2. 12 burpees AFAPx5; rest 3 min
32 seconds
32
32
31
31
+
row sprint 45 seconds @100%
rest 4:15
x8 sets
203 meters
203
201
203
201
200
200
203
I was sore this morning. Low back, legs, neck, shoulders...mildly and all over :). The deadlifts felt good at 175, but above that were pretty tough. I had a hard time keep my upper back from curving. Push press was good. I do get stuck at about 3/4 of the way up and have to press it from there. Bench format was fun with the 10 second rest. I stepped back to 4 instead of 5 reps because I really felt like I might fail. Burpees were uneventful as was the rowing. Rest intervals were plenty long and I felt fully recovered. My back did feel tight on the rower...I think d/t the dead lifts. Thanks! Taking tomorrow off :)
Wednesday, February 12, 2014
February 12, 2014
Daily score: 7
Workout:
A1. High hang power snatch 5, 5, 5, 2, 2, 2; rest 10 seconds
55#
A2. 30" box jumps 6 reps x6; rest 3 min
+
10 unbroken heavy KBS
Prowler push 20 seconds @100% (moderate load that still allows fast turnover)
rest 3:30
x8 sets
53# KB, pulled a 180# sled
I was breathing heavy by the end of the snatch series but I think I could have done 5 reps the whole way through. Next time I'll start with more weight. The box jumps are going well. I hit my shin on one today for the first time. Not bad though. The heavy KB got old but I was swinging it much closer to perfection than last week. The 180 sled seemed just right for difficulty and turnover. The rest interval was plenty of time to recover. Thanks!
Tuesday, February 11, 2014
February 11, 2014
Daily score: 7
Workout:
A. Eccentric only weighted pull ups @31J2; 4-5x4; rest 2min
18# x 5
26# x 5
35# x 3
26# x 5
B. Push press; build to a 10rm
65 x 10
75 x 10
80 x 10
85 x 10
C1. Incline Bench press; 10-12x4; rest 1 min
65# x 10 all 4 sets
C2. Standing DB power rows; 10-12x4; rest 1 min bw sides
(https://www.youtube.com/watch?v=FZYSl2yIFkk)
35# x 10
35# x 12
35# x 12
40# x 10
D. Strict toes to bar; amrap unbroken x5; rest 90 seconds
4, 3, 3, 5, 5
I'm starting to love the weighted pull ups :). They make me feel strong. However, 35# was definitely too much. I just couldn't keep the descent slow. The push press was fun. I really thought after doing 65# that I wouldn't be able to do much more. 85# was tough but I made it. The bench press with 65# was tough from the beginning. I truly don't think I would have made an 11th rep. Nothing dramatic with the power rows. T2B: I know these were not pretty. I tried the best I could not to swing at all, and on some of them my feet didn't get all the way to the bar. That's all for now! Thanks! Oh! Wait! I forgot to tell you, I PR'd in San Diego at Invictus on my split jerk. I just did the house workout because they were packed, it was the skill. I split jerked 145#! My previous max was 130#. And it didn't seem that hard. Yay!
Workout:
A. Eccentric only weighted pull ups @31J2; 4-5x4; rest 2min
18# x 5
26# x 5
35# x 3
26# x 5
B. Push press; build to a 10rm
65 x 10
75 x 10
80 x 10
85 x 10
C1. Incline Bench press; 10-12x4; rest 1 min
65# x 10 all 4 sets
C2. Standing DB power rows; 10-12x4; rest 1 min bw sides
(https://www.youtube.com/watch?v=FZYSl2yIFkk)
35# x 10
35# x 12
35# x 12
40# x 10
D. Strict toes to bar; amrap unbroken x5; rest 90 seconds
4, 3, 3, 5, 5
I'm starting to love the weighted pull ups :). They make me feel strong. However, 35# was definitely too much. I just couldn't keep the descent slow. The push press was fun. I really thought after doing 65# that I wouldn't be able to do much more. 85# was tough but I made it. The bench press with 65# was tough from the beginning. I truly don't think I would have made an 11th rep. Nothing dramatic with the power rows. T2B: I know these were not pretty. I tried the best I could not to swing at all, and on some of them my feet didn't get all the way to the bar. That's all for now! Thanks! Oh! Wait! I forgot to tell you, I PR'd in San Diego at Invictus on my split jerk. I just did the house workout because they were packed, it was the skill. I split jerked 145#! My previous max was 130#. And it didn't seem that hard. Yay!
Monday, February 10, 2014
February 10, 2014
Daily score: 6, tired from an early flight back to Portland
Workout:
A. Back squat clusters 3.3.3x3; rest 30 seconds/rest 3 min
1)95 2)105 3)115
B. Front rack barbell walking lunges; 20 continuous alt'ing steps x4; rest 2min
1) 65 2)70 3)75 4)80
C. Single leg bench hip thrusts; 12-15x3; rest 1 min bw legs
(https://www.youtube.com/watch?v=NRN9hrHtaTs)
15 reps x 3
D. Single leg DB rdl; 10-12x3; rest 1 min bw sides
25# x 12
30# x 12
35# x 12
Back squats felt good. Again I can feel both sides pushing more evenly. Next time I'll start with more weight. Walking lunges suck! But I didn't feel like I was going to fail a rep until the last set rep 19, 20. The hip thrusts were awesome. Totally caused burning in my hamstrings. I felt like it was tough but liked it because it seemed like everything was working. I'll start with more weight on the rdl's next time too. They challenged my balance...in a good way. Thanks!
Workout:
A. Back squat clusters 3.3.3x3; rest 30 seconds/rest 3 min
1)95 2)105 3)115
B. Front rack barbell walking lunges; 20 continuous alt'ing steps x4; rest 2min
1) 65 2)70 3)75 4)80
C. Single leg bench hip thrusts; 12-15x3; rest 1 min bw legs
(https://www.youtube.com/watch?v=NRN9hrHtaTs)
15 reps x 3
D. Single leg DB rdl; 10-12x3; rest 1 min bw sides
25# x 12
30# x 12
35# x 12
Back squats felt good. Again I can feel both sides pushing more evenly. Next time I'll start with more weight. Walking lunges suck! But I didn't feel like I was going to fail a rep until the last set rep 19, 20. The hip thrusts were awesome. Totally caused burning in my hamstrings. I felt like it was tough but liked it because it seemed like everything was working. I'll start with more weight on the rdl's next time too. They challenged my balance...in a good way. Thanks!
Thursday, February 6, 2014
February 6, 2014
Daily score: 7
Workout:
A1. High hang power snatch 3, 3, 3, 3, 3; rest 10 seconds
55#
A2. 30" box jumps 6 reps x5; rest 3 min
+
10 unbroken heavy KBS
50#
Prowler push 20 seconds @100% (moderate load that still allows fast turnover)
rest 3:30
x6 sets
Did a sled pull with 160# because we don't have a prowler :(
Felt like an easy workout today. I went over the Burgener warm up with my coach before snatching. I think I could have done a little more weight for the hang snatch, but it did get difficult at the end. The box jumps are getting much less daunting. 6 reps takes me 15-20 seconds. The mini-WOD felt good...long rest, totally ready to go at the beginning of each round. Thanks!
Workout:
A1. High hang power snatch 3, 3, 3, 3, 3; rest 10 seconds
55#
A2. 30" box jumps 6 reps x5; rest 3 min
+
10 unbroken heavy KBS
50#
Prowler push 20 seconds @100% (moderate load that still allows fast turnover)
rest 3:30
x6 sets
Did a sled pull with 160# because we don't have a prowler :(
Felt like an easy workout today. I went over the Burgener warm up with my coach before snatching. I think I could have done a little more weight for the hang snatch, but it did get difficult at the end. The box jumps are getting much less daunting. 6 reps takes me 15-20 seconds. The mini-WOD felt good...long rest, totally ready to go at the beginning of each round. Thanks!
Wednesday, February 5, 2014
February 5, 2014
Daily score: 6
Workout:
A. Eccentric only pull ups @31J2; 9-11x5; rest 2min (unloaded)
9 reps each set
B. Seated single arm neutral grip DB shoulder press @31x3; 12-15x5;
rest 1 min bw arms
25x11
25x10
25x10
25x12
20x14
C1. Incline Bench press; 10-12x3; rest 1 min
55x12
60x12
65x10
C2. Bent over single arm DB rows; 10-12x3; rest 2 min
30x12
35x10
35x10
D. Hollow rocks; accumulate 3 min for time
1 min
30 sec
30 sec
30 sec
30 sec
Enjoyed this workout tonight. Probably because after the first set of feeling strong on eccentric pull ups , I remembered I was supposed to try a strict one. And I got it! So excited. I really didn't think it would be as easy as it was. Or at least it was way easier than a few weeks ago. The rest of the pull ups went well. On the 4th set rep 8 and 9 were kinda sloppy and on the 5th set rep 7-9 were sloppy and hard to hold for 2 at the top. On the shoulder press I messed up and thought it was 10-12 reps. When I figured it out I tried for 12 and ended up having to go down in weight. Theses always feel easy reps 1-7 or so and then get dramatically more difficult. Mostly on the push up. Incline bench was fun, more challenging than level. The rows were uneventful, went up in weight. The hollow rocks weren't as easy as I had thought they may be. Good exercise. And I added the video of the split squats for you to check out. Sorry about my coach in the middle of it :). Thanks!
Workout:
A. Eccentric only pull ups @31J2; 9-11x5; rest 2min (unloaded)
9 reps each set
B. Seated single arm neutral grip DB shoulder press @31x3; 12-15x5;
rest 1 min bw arms
25x11
25x10
25x10
25x12
20x14
C1. Incline Bench press; 10-12x3; rest 1 min
55x12
60x12
65x10
C2. Bent over single arm DB rows; 10-12x3; rest 2 min
30x12
35x10
35x10
D. Hollow rocks; accumulate 3 min for time
1 min
30 sec
30 sec
30 sec
30 sec
Monday, February 3, 2014
February 3, 2014
Daily score: 6
Tired from hosting a super bowl party and then boyfriend being up all night vomiting :(. And I'm a huge Broncos fan so basically depressed and shocked and feel like cussing all the time. Ugh! Stupid game. Thank goodness I can workout :).
Workout:
A. Back squat @32x1; 6-8x5; rest 90 seconds
75x8
85x8
95x8
100x6
100x6
B. Rear foot elevated DB split squats @20x0; 8-10x5/leg; rest 1 min bw legs
30x10
35x8
35x8
35x8
35x8
C. Barbell hip thrusts; 15-20x5; rest 2 min
75x20
85x20
95x20
105x17
105x16
D. Good mornings @33x1; 12-15x5; rest 2 min (increase weight from last week)
55x12
55x15
60x15
65x12
65x12
I feel like I really made some progress today. Figuring out the whole rep scheme thing may have really helped. But I also just felt really good. Squats felt strong and like my legs are giving more of an even effort. Motivated by going up in weight. The split squats were really tough with 35#. The weird thing is they felt harder on the right. And now I have some right sided buttock pain. The same issue I had when running. I think it's piriformis syndrome. It'll be fine once I roll it out, etc. But it's all flared up. The right leg also gets really tight when I'm split squating with the left leg forward. The hip thrust really tired out my back. My low back muscles got really tight. Just in a good way, like they were working. The good-mornings were extra tough with an already tight back. Holding for 3 at the bottom is the hard part. Thanks!
Tired from hosting a super bowl party and then boyfriend being up all night vomiting :(. And I'm a huge Broncos fan so basically depressed and shocked and feel like cussing all the time. Ugh! Stupid game. Thank goodness I can workout :).
Workout:
A. Back squat @32x1; 6-8x5; rest 90 seconds
75x8
85x8
95x8
100x6
100x6
B. Rear foot elevated DB split squats @20x0; 8-10x5/leg; rest 1 min bw legs
30x10
35x8
35x8
35x8
35x8
C. Barbell hip thrusts; 15-20x5; rest 2 min
75x20
85x20
95x20
105x17
105x16
D. Good mornings @33x1; 12-15x5; rest 2 min (increase weight from last week)
55x12
55x15
60x15
65x12
65x12
I feel like I really made some progress today. Figuring out the whole rep scheme thing may have really helped. But I also just felt really good. Squats felt strong and like my legs are giving more of an even effort. Motivated by going up in weight. The split squats were really tough with 35#. The weird thing is they felt harder on the right. And now I have some right sided buttock pain. The same issue I had when running. I think it's piriformis syndrome. It'll be fine once I roll it out, etc. But it's all flared up. The right leg also gets really tight when I'm split squating with the left leg forward. The hip thrust really tired out my back. My low back muscles got really tight. Just in a good way, like they were working. The good-mornings were extra tough with an already tight back. Holding for 3 at the bottom is the hard part. Thanks!
February 1, 2014
Daily score: 7
Workout:
A. 1 1/4 back squats 8-10x5; rest 2 min
65x10
75x10
75x10
75x10
75x10
B. Barbell reverse lunges; 24 alt'ing steps x5; rest 2 min
65# x 5 sets
C. Eccentric only weighted pull ups; 2-3x5 @as slow of an eccentric as
possible); rest 2 min (increase weight from last week)
18# x 3 for all 5 sets
D. Bent over single arm DB rows; 10-12x5; rest 1 min bw arms
30# x 12 all 5 sets
Squats were tough as usual but I'm feeling like I using both sides more evenly. I'm not having as much tension, burning in the right hip. Lunges good, tired legs around rep 20. Pull ups feel like they are improving. 3rd descent is definitely faster than #1 and 2, but controlled. Single arm rows are harder on the left. I think I could go up in weight on the right. I'll go up in weight on everything next time.
Workout:
A. 1 1/4 back squats 8-10x5; rest 2 min
65x10
75x10
75x10
75x10
75x10
B. Barbell reverse lunges; 24 alt'ing steps x5; rest 2 min
65# x 5 sets
C. Eccentric only weighted pull ups; 2-3x5 @as slow of an eccentric as
possible); rest 2 min (increase weight from last week)
18# x 3 for all 5 sets
D. Bent over single arm DB rows; 10-12x5; rest 1 min bw arms
30# x 12 all 5 sets
Squats were tough as usual but I'm feeling like I using both sides more evenly. I'm not having as much tension, burning in the right hip. Lunges good, tired legs around rep 20. Pull ups feel like they are improving. 3rd descent is definitely faster than #1 and 2, but controlled. Single arm rows are harder on the left. I think I could go up in weight on the right. I'll go up in weight on everything next time.
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