How the hell did I get a week behind? L.A.Z.Y. Back to the grind...
I managed to lose the sheet I wrote last Friday's numbers on, so this is my best recollection.
A: Floor press
w-upx5 44
w-upx3 64
w-upx2 74
5x3 93 - 120 - 132 - 135- 145
These felt pretty damn solid.
B: Depth jumps
Again, we worked up to a 1RM first (24" plus ... I don't remember. I know I have that paper somewhere... update to follow.), then took Ricky's rough estimation of 30% off the top.
7x1 @30%ish (I'll get back to you.)
C: DB crossover stepups (20" box)
3x12 each leg w/ 25# DB
No creepy eye contact or synchronization this time... (see 2:30)
D1: Swiss ball plank holds
2x40 sec (ok, so the first one was only :30.. but it's Ricky's fault. I swear.)
superset w/
D2: Swiss ball hip extension/leg curls
2 x 12
Plank holds were shaky as hell, but not necessarily hard. I definitely felt the hip ext/leg curls a lot more this week - my hamstrings were shot.
Thursday, November 11, 2010
Thursday, November 4, 2010
Log 11/3
I really really wanted to skip Barbell class yesterday. I don't know why. I just didn't. want. to. go. anywhere. But I had to go to work after class anyways, and I knew I'd be mad at myself if I didn't, not to mention to lazy today to make it up. So I dragged my sorry ass in 5 minutes late and, as I suspected, was happy I did.
A: Zercher squat - I ditched the PVC this week, because I was sharing a rack with Shelley and she set up without it. As a result, I got a shit-ton more weight on the bar. 164 felt just right - pretty damn heavy, but just before total form break-down.
w-upx5 64
w-upx3 88
w-upx2 115
5x3 120-132-142-154-164
Between sets, we did a little lacrosse ball torture on the hamstrings. Good stuff.
B: Pause press w/bands
We started out at the same weight as last week, and then were allowed to add weight at Ricky's whim. (Okay, not so much at his whim as when he thought we were getting enough speed.)
8x2
33-38-38-38-38-38(this felt awesome! I drew a star instead of a checkmark)-43-43
C: Rope climbs
3x6 - The foot lock felt a lot more natural this week. Win.
D: Med-ball clean/wall ball
3x30
The first round felt super bad-ass. Unbroken, fast, and easy. The next round was not fun at all - made it in 21 reps and then my legs just stopped listening to my brain entirely for about 10 seconds. The third round was just hellish. One at a time for over half, though I didn't really rest so much as let the ball fall, settle, and then right back at it. I guess I'm making progress with the mental game, but part of me would rather just have it be easy. All the time.
E1: Supine glute-ham holds
2x15 sec
E2: Supine hip extensions (on swiss ball)
2x12 w/ 50# DB
Not much to say about these - not terrible. The glute-ham holds were tough as I expected, but doable. Hip extensions were slightly awkward, but not difficult.
Good news! No more clean/wall balls! I'm looking forward to seeing what our accessory work will be next week. Not to mention, super excited for depth jumps on Friday.
A: Zercher squat - I ditched the PVC this week, because I was sharing a rack with Shelley and she set up without it. As a result, I got a shit-ton more weight on the bar. 164 felt just right - pretty damn heavy, but just before total form break-down.
w-upx5 64
w-upx3 88
w-upx2 115
5x3 120-132-142-154-164
Between sets, we did a little lacrosse ball torture on the hamstrings. Good stuff.
B: Pause press w/bands
We started out at the same weight as last week, and then were allowed to add weight at Ricky's whim. (Okay, not so much at his whim as when he thought we were getting enough speed.)
8x2
33-38-38-38-38-38(this felt awesome! I drew a star instead of a checkmark)-43-43
C: Rope climbs
3x6 - The foot lock felt a lot more natural this week. Win.
D: Med-ball clean/wall ball
3x30
The first round felt super bad-ass. Unbroken, fast, and easy. The next round was not fun at all - made it in 21 reps and then my legs just stopped listening to my brain entirely for about 10 seconds. The third round was just hellish. One at a time for over half, though I didn't really rest so much as let the ball fall, settle, and then right back at it. I guess I'm making progress with the mental game, but part of me would rather just have it be easy. All the time.
E1: Supine glute-ham holds
2x15 sec
E2: Supine hip extensions (on swiss ball)
2x12 w/ 50# DB
Not much to say about these - not terrible. The glute-ham holds were tough as I expected, but doable. Hip extensions were slightly awkward, but not difficult.
Good news! No more clean/wall balls! I'm looking forward to seeing what our accessory work will be next week. Not to mention, super excited for depth jumps on Friday.
Monday, November 1, 2010
Log 11/1
Banner. freaking. day. With the exception of the external/internal rotation, everything was dramatically improved this week. Love love love.
A: Hang clean
w-upx5 74
w-upx3 88
w-upx2 110
5x5 125 - 132 - 142 - 147 - 154
The 147s were a little slow - didn't get under very well, and the elbows were sluggish. I got my shit together for the 154s though. On the first rep, I forgot to release my right hook grip, but the elbows were fast for both reps and #2 felt pretty solid. My knees didn't even point in too much, like they tend to do on heavy power cleans.
B: Box squat
12x2 120#
These felt so much better this week - my third set was a tiny bit wobbly as I stood up, but overall I managed to reach back while staying relatively upright (probably could have been a little better but not bad), keep my knees out, and stand up fast. I even remembered to "spread the floor" with my feet, which is always a tricky cue for me. Beginning to really like these.
C1: Ring push-ups
3xmax reps 14-10-10 (hell. yes.)
superset w/
C2: Strict pull-ups
3xmax reps 7 - 6 - 5 (I was hoping to hold 7s across, but I'll gladly take this, too.)
D1: DB supine ext/int rotation
2x12 5# (started the first set w/10s, but switched to a 5# plate because my shoulders were all over the place. lots of junk going on in there)
superset w/
D2: Glute-ham raises
2x10 These finally feel e.a.s.y. Maybe those leg curls were worth it after all. Maybe.
No conditioning. I should have asked about it, but I was afraid Ricky would make us do this. Maybe I'll do something tomorrow on my own as penance.
Or not.
Whatever.
A: Hang clean
w-upx5 74
w-upx3 88
w-upx2 110
5x5 125 - 132 - 142 - 147 - 154
The 147s were a little slow - didn't get under very well, and the elbows were sluggish. I got my shit together for the 154s though. On the first rep, I forgot to release my right hook grip, but the elbows were fast for both reps and #2 felt pretty solid. My knees didn't even point in too much, like they tend to do on heavy power cleans.
B: Box squat
12x2 120#
These felt so much better this week - my third set was a tiny bit wobbly as I stood up, but overall I managed to reach back while staying relatively upright (probably could have been a little better but not bad), keep my knees out, and stand up fast. I even remembered to "spread the floor" with my feet, which is always a tricky cue for me. Beginning to really like these.
C1: Ring push-ups
3xmax reps 14-10-10 (hell. yes.)
superset w/
C2: Strict pull-ups
3xmax reps 7 - 6 - 5 (I was hoping to hold 7s across, but I'll gladly take this, too.)
D1: DB supine ext/int rotation
2x12 5# (started the first set w/10s, but switched to a 5# plate because my shoulders were all over the place. lots of junk going on in there)
superset w/
D2: Glute-ham raises
2x10 These finally feel e.a.s.y. Maybe those leg curls were worth it after all. Maybe.
No conditioning. I should have asked about it, but I was afraid Ricky would make us do this. Maybe I'll do something tomorrow on my own as penance.
Or not.
Whatever.
Sunday, October 31, 2010
Sunday Funday: a day early
Saturday, we showed up for the Halloween WOD at CFO just to watch. Because 1) I'm too lazy and uninterested to find a costume (required to do the WOD), and 2) I don't have any interest in doing Cindy. Ever. 20 minutes of bodyweight hell.
I could also add a very legitimate 3) My legs were destroyed from this week. That stupid metcon on Thursday pushed me a bit over the edge, I think. My hip flexors were super tight and every time I sat down for more than 30 seconds, I had a hard time walking again.
After a delicious, yet depressing breakfast at Farmhouse (delicious because my omelette had 3 kinds of pork. depressing because everyone around me was literally speeding toward their inevitably untimely deaths with plate after plate of insulin resistance. Rule #1 for living past 40: soda is not a breakfast drink.), we headed to UNO for some Ultimate Frisbee. Maybe not the best idea with my legs the way they were, but it felt good to move around. They didn't feel bad while I was moving, but every time I stopped, they were talking to me.
Add some post-game lunch and adult beverages followed by an evening of football and ribs, and we had ourselves a nice little Saturday. A little ice cream hangover this morning, but otherwise feeling pretty damn good. Now I just have to find the motivation to plan some food for the week, go grocery shopping, and otherwise be at least minimally productive. Meh.
I could also add a very legitimate 3) My legs were destroyed from this week. That stupid metcon on Thursday pushed me a bit over the edge, I think. My hip flexors were super tight and every time I sat down for more than 30 seconds, I had a hard time walking again.
After a delicious, yet depressing breakfast at Farmhouse (delicious because my omelette had 3 kinds of pork. depressing because everyone around me was literally speeding toward their inevitably untimely deaths with plate after plate of insulin resistance. Rule #1 for living past 40: soda is not a breakfast drink.), we headed to UNO for some Ultimate Frisbee. Maybe not the best idea with my legs the way they were, but it felt good to move around. They didn't feel bad while I was moving, but every time I stopped, they were talking to me.
Add some post-game lunch and adult beverages followed by an evening of football and ribs, and we had ourselves a nice little Saturday. A little ice cream hangover this morning, but otherwise feeling pretty damn good. Now I just have to find the motivation to plan some food for the week, go grocery shopping, and otherwise be at least minimally productive. Meh.
Log 10/29
Update: Ricky posted a video of today's class...
Another new batch of exercises - and it's a good one. Friday = favorite, once again.
A: Floor press
w-upx5 44
w-upx3 54
w-upx2 64
5x5 74 - 93 - 120 - 130 - 135
I think I could maybe have squeezed out 140, but 135 was plenty heavy for the first time around.
B: Seated box jumps
We worked up to a quick 1RM first (24" plus 4 red bumpers and 1 green for me. No idea what the total inches would be.), then took Ricky's rough estimation of 30% off the top. Not terribly scientific, but it did end up being just the right height for practicing the movement.
7x1 @30%ish (24" plus 3 reds and a yellow)
C: DB crossover stepups (20" box)
3x10 each leg w/ 25# DB
Not as bad as I thought they would be. I just need to concentrate on always keeping my shoulders and hips square with the box - I stayed square for the majority of the time, but had a tendency to let my mind wander (shocking) and then I'd start to drift to the side.
D1: Swiss ball plank holds
2x30 sec
superset w/
D2: Swiss ball hip extension/leg curls
2x10
The plank holds were not anywhere near as hard as I expected - my arms were shaky just from the instability of the ball, but the actual plank hold was not difficult. Ditto for the hip extension/leg curls.
Conditioning:
5rds
5 each arm of single-arm split snatch (35# DB)
10 pushups w/release (release hands at bottom and touch elbows to the floor)
20 sec (or "until [my] mood improves." Don't hold your breath, Ricky.)
As expected, the pushups were the hardest part. That, and remembering to split with my right foot forward when my left arm was overhead. Splitting with the left foot feels much more natural to me, and every time I started with the left arm, the first rep was with the left foot. Awkward. Pushups got tough for the last 2 rounds - they slowed down a bit, but I never had to stop.
Another new batch of exercises - and it's a good one. Friday = favorite, once again.
A: Floor press
w-upx5 44
w-upx3 54
w-upx2 64
5x5 74 - 93 - 120 - 130 - 135
I think I could maybe have squeezed out 140, but 135 was plenty heavy for the first time around.
B: Seated box jumps
We worked up to a quick 1RM first (24" plus 4 red bumpers and 1 green for me. No idea what the total inches would be.), then took Ricky's rough estimation of 30% off the top. Not terribly scientific, but it did end up being just the right height for practicing the movement.
7x1 @30%ish (24" plus 3 reds and a yellow)
C: DB crossover stepups (20" box)
3x10 each leg w/ 25# DB
Not as bad as I thought they would be. I just need to concentrate on always keeping my shoulders and hips square with the box - I stayed square for the majority of the time, but had a tendency to let my mind wander (shocking) and then I'd start to drift to the side.
D1: Swiss ball plank holds
2x30 sec
superset w/
D2: Swiss ball hip extension/leg curls
2x10
The plank holds were not anywhere near as hard as I expected - my arms were shaky just from the instability of the ball, but the actual plank hold was not difficult. Ditto for the hip extension/leg curls.
Conditioning:
5rds
5 each arm of single-arm split snatch (35# DB)
10 pushups w/release (release hands at bottom and touch elbows to the floor)
20 sec (or "until [my] mood improves." Don't hold your breath, Ricky.)
As expected, the pushups were the hardest part. That, and remembering to split with my right foot forward when my left arm was overhead. Splitting with the left foot feels much more natural to me, and every time I started with the left arm, the first rep was with the left foot. Awkward. Pushups got tough for the last 2 rounds - they slowed down a bit, but I never had to stop.
Thursday, October 28, 2010
Scaring the members
I ended up staying at work today for a 10:30 lesson, which gave me an extra hour-plus to kill. My legs and hips are a little tight and sore from the squat-mania this week, so I thought I'd head over to the fitness center and do a little something quick to loosen them up. The set-up in there is not particularly convenient for the things I like to do, so I designed it around what would be in the least crowded (with machines) area, but would still make me feel bad-ass. Because that's important, I guess. I wanted to do double-unders and pistols, but the legs were not feeling the pistols. (Why I thought they would, I have no idea.) So, for some unknown reason, I switched them out for single-arm DB overhead squats. Because OHS always make me feel awesome. Always. Didn't necessarily make my legs feel better, but it wasn't terrible either, and it got my heart rate up plenty.
I went with 25# mainly because it was the heaviest dumbbell on the side of the gym where I was set up. I could have walked all of 40 m to get something heavier, but decided against it. 30 or 35 would have been a good weight if I wanted to kill it, but I didn't feel the need to push the legs or the shoulders any harder than necessary today.
50-40-30-20-10
double-unders
10-8-6-4-2 (each arm)
single-arm DB OHS (25#)
5:29
Double-unders felt pretty good but not rock solid. The second round tripped me up a bit, but I did a better job than usual of stopping to take a couple breaths, calming down the nerves a hair, and then jumping right back in. When DUs go south, I tend to get frustrated and it all goes downhill fast. The last half of 40 was smooth, and 30-20-10 were more of the same. The squats felt pretty good - it wasn't super-light, but my shoulders and core were definitely not challenged. My tired old legs were glad I stayed light, though.
Cooled down with a really easy 500m row (2:15ish, I think) and headed back to get ready for the lesson. Still had 20 minutes left, and it felt obscenely hot in there after the workout, so I swam a bit - mostly breaststroke and some kicking with fins. Tried to take it nice and easy.... pretty easy, since I suck at swimming. I actually ended up swimming longer than I have in probably a year. Not that says much, but I think being warmed up helped a lot.
I went with 25# mainly because it was the heaviest dumbbell on the side of the gym where I was set up. I could have walked all of 40 m to get something heavier, but decided against it. 30 or 35 would have been a good weight if I wanted to kill it, but I didn't feel the need to push the legs or the shoulders any harder than necessary today.
50-40-30-20-10
double-unders
10-8-6-4-2 (each arm)
single-arm DB OHS (25#)
5:29
Double-unders felt pretty good but not rock solid. The second round tripped me up a bit, but I did a better job than usual of stopping to take a couple breaths, calming down the nerves a hair, and then jumping right back in. When DUs go south, I tend to get frustrated and it all goes downhill fast. The last half of 40 was smooth, and 30-20-10 were more of the same. The squats felt pretty good - it wasn't super-light, but my shoulders and core were definitely not challenged. My tired old legs were glad I stayed light, though.
Cooled down with a really easy 500m row (2:15ish, I think) and headed back to get ready for the lesson. Still had 20 minutes left, and it felt obscenely hot in there after the workout, so I swam a bit - mostly breaststroke and some kicking with fins. Tried to take it nice and easy.... pretty easy, since I suck at swimming. I actually ended up swimming longer than I have in probably a year. Not that says much, but I think being warmed up helped a lot.
Log 10/27
A: Zercher squat (I had a PVC pipe over the middle of the barbell - made it more comfortable to hold, but put the load out further in front of my midline, which made it much more difficult to move any appreciable amount of weight. I didn't choose it so much for the comfort as for the increased challenge to my core strength and balance. I'd really really really like to think I could have moved quite a bit more weight without it. Please let that be true. Please.)
w-upx5 44
w-upx3 64
w-upx2 88 (here's where it starts to get heavy. already. awesome.)
5x5 93 - 103 - 103 - 108 - 113
The zerchers actually felt better in the 4th and 5th set than in the 2nd and 3rd. I think my body was just adapting to the new movement. I know my ego still won't like my numbers for next week's 5x3, but I think I can get quite a bit more now that my body knows what to do.
B: Pause press w/purple bands
8x3 @ 33# - These were supposed to work initial speed out of the bottom - no rebound on 2nd and 3rd reps. My long arms did some funky things on the lock-out, and it was hard for me to keep the speed through, but the last few sets were starting to feel pretty decent. These should be a lot better next week, too.
C: Rope climbs
4x4 w/ foot lock, 90 sec. rest between sets - I've tried the foot lock a couple times before, without much luck. Went okay this time - my second set was a little sloppy and I jumped down a couple times instead of lowering, but the third and 4th were starting to feel a little more natural and the lowering was more fluid, too. I get a good lock in - just need to trust it more. The lowering still needs plenty of work.
D: Med-ball clean/wall ball (because our legs just really haven't done any work at all this week.)
3x20 (14#) w/60s rest between sets - Actually, not as bad as I thought in the lactic acid department, but metabolically I was a little wrecked at the end. Perfect, since we don't do conditioning on Wednesdays. Definitely not looking forward to 30s next week.
We also had on our program for today some supine glute-ham holds (whatever those are. my google-fu is too lazy to figure it out today.) and supine hip extensions, but ran out of time. With any luck, those will replace clean/wall balls next week. Fingers crossed.
w-upx5 44
w-upx3 64
w-upx2 88 (here's where it starts to get heavy. already. awesome.)
5x5 93 - 103 - 103 - 108 - 113
The zerchers actually felt better in the 4th and 5th set than in the 2nd and 3rd. I think my body was just adapting to the new movement. I know my ego still won't like my numbers for next week's 5x3, but I think I can get quite a bit more now that my body knows what to do.
B: Pause press w/purple bands
8x3 @ 33# - These were supposed to work initial speed out of the bottom - no rebound on 2nd and 3rd reps. My long arms did some funky things on the lock-out, and it was hard for me to keep the speed through, but the last few sets were starting to feel pretty decent. These should be a lot better next week, too.
C: Rope climbs
4x4 w/ foot lock, 90 sec. rest between sets - I've tried the foot lock a couple times before, without much luck. Went okay this time - my second set was a little sloppy and I jumped down a couple times instead of lowering, but the third and 4th were starting to feel a little more natural and the lowering was more fluid, too. I get a good lock in - just need to trust it more. The lowering still needs plenty of work.
D: Med-ball clean/wall ball (because our legs just really haven't done any work at all this week.)
3x20 (14#) w/60s rest between sets - Actually, not as bad as I thought in the lactic acid department, but metabolically I was a little wrecked at the end. Perfect, since we don't do conditioning on Wednesdays. Definitely not looking forward to 30s next week.
We also had on our program for today some supine glute-ham holds (whatever those are. my google-fu is too lazy to figure it out today.) and supine hip extensions, but ran out of time. With any luck, those will replace clean/wall balls next week. Fingers crossed.
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