Saturday, November 12, 2016

Morning weight - 285.6#

A
Power Snatch - build to moderate TnG double for the day; rest as needed 

Result - 235#

This was probably about all I had in me for a double. The second rep was pretty close to a squat snatch. Had to consult with a "true" weightlifter to be sure it was a power snatch and not a squat snatch (we rewatched it several times on the security camera at the gym). Power didn't feel great, but I didn't feel super weak, which is good, I think.

B
Snatch Pull - 3 x 1.1.1; rest 10sec + 2min (110-115% of "A", use straps) 

Result - 275# across

This was a little over 115% but I wanted to get that feel for 275# in my hands, again. I think, with moderate consistency, I can get 275# back over my head at some point in my life. Not a huge deal if I do or don't, so long as I keep starting to look pretty.  

C
BB Shoulder Press - build to moderate 5 for the day; rest as needed 

Result - 135 / 155 / 165 / 175 / 185

Stopped at 185#. It wasn't a 5RM but it wasn't easy either. that fifth rep required some work. Not going to lie, I was a little bummed afterward because, earlier in the spring, I was hitting 225# for 4-5 and probably could have done it a few more times. It's alright, though. I haven't done much pressing stuff for strength is a good while.  

D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec 

Result - 65# across (heaviest we have)

E
Medball Rotational Hammer Throw - 3 x 5-6 ea side; rest 60sec (slow/controlled)

20# across, I love this movement.

Kyle - 
I'm going to start putting things into the Google Sheets, again, for the food tracking, if that's ok. I'm feeling pretty good on this stuff. Really excited to start seeing significant results in a few more weeks! 

Tuesday, November 8 - Friday, November 11

Tuesday, November 8

Morning weight - 286.6#

Wasn't able to train with the class today. Had a lot going on with the gym and homework. I just repeated yesterday's AB stuff + 100 burpees, that way I hit something. As mentioned before, I am enjoying the "business day" eating protocol more than the weekend protocol, but I'm still trying to fine tune it with timing of my work schedule (which is continuously fluctuating at the moment) and understanding how to properly prep for the weekend. The mornings are coming together quite nicely. I'm able to hit a significant amount of protein, fat, and 5 or less CHO in the morning. I've figured out a wicked coconut oil, eggs, bacon, cheese, and spinach scramble, 100g+ of fat in that bad boy.

Wednesday, November 9

Morning weight - 285.0#

30 min AB @ EN1 + Row @ EN1
+
100 burpees with a group of people (last day)

Burpee Result - 7:53

So this was neat. The last time I did 100 burpees in under 8 minutes was when i was training with Preston and I was weighing in around 265# (7 minutes of burpees tester, got 100 on the nose). Now, here I am 20# heavier getting almost the exact same score. Interesting. 

Thursday, November 10

Morning weight - 285.2#

3 rounds for time w/ a 100m farmers carry between rounds
21-15-9 calories on the rower
12-9-6 calories on the AB

Result - 25:46

I feel bad for the members on this one. This was a doozy and a lot of them didn't finish in under 30 minutes. Then again, we have a lot of older people in the gym and they all miss the concept of the bike and how to pace properly on it. Thankfully, due to my back complications, Kyle has taught me well on the bike. 

Friday, November 11

Morning weight - 286.2#

AM
Position Specific Breathing (can be done w/ breathing mask or power-lung by feel) 
*10-15 Breaths in bottom of squat @3131 cadence (3 in / 1 hold / 3 out / 1 hold) 
*10-15 Breaths in quadruped position @3131 cadence 
*10-15 Breaths in deadlift setup position @3131 cadence x1-2 rounds by feel / time

PM (with other coaches)
4 min AMRAP
5 hang squat snatch @ 135#
10 lateral bar burpees
+
2 min rest
+
4 min AMRAP
10 power cleans @ 135#
20 pull-ups
+
2 min rest
+
4 min AMRAP
15 box jump overs @ 24"
30 wallball @ 20#/10'

1st 4 min
Result - 2 rounds even (UB rebound hang squat snatch both rounds)

2nd 4 min
Result - 2 rounds even (UB each time, RD1 = UB butterfly PU (PR), RD2 = 10/5/5 butterfly PU)

3rd 4 min
Result - 1+16 

Really freaking surprised with the butterfly pull-ups. First time I've ever done 20 UB butterfly pull-ups in my life. I've done more than 20 pull-ups at one time but they were all kipping, not butterfly, and they felt really freaking smooth. 

Side note, I hit 3 ring MU leading into this WOD. Not UB, but 3 singles. First time I've hit a MU since I first moved out to FL. Fucking. Finally.   

Monday, November 7, 2016

AM 
AB - 10min progressive warm-up 
+ 
AB - 30sec @ 70-75% (300W-400W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 75-80%(400W-500W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 80-85% (500W-600W)
AB - 30sec @ easy spin 
reocvery 
AB - 30sec @ 85-90% (600W-700W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 90-95% (700W-800W
AB - 30sec @ easy spin 
recovery 
Rest 3-5min x3 
+ 
AB - 10min progressive cool-down 

Set the wattage a little lower this time because I was feeling pretty drained from the weekend and from a very, very long day. 

PM 
EMOM for 15min 
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support *These are improving*
Min 2 - 25-30sec Shoudler Extension Plank *Not too terrible, but provided a significant challenge with keeping hips up
Min-3 - 30-35sec WF HS Hold in Hollow 
+ 
EMOM for 15min 
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang *I still suck at this
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position)
 Min-3 - 30-35sec 2-arm Farmers Carry @ 2p

 Food was a little off today. Struggled to keep it sub 20g because I caved at a small package of chocolate PB granola.

Weekend Carb-repletion #2

Saturday, November 5, 2015

Morning weight - 287.4

AM
WOD with Class (owner's request)
In teams of 3
3 rounds w/ 2 min rest between rounds
300m sled push @ 90# (exclude sled weight)
60 calories AB
300m sled push @ 90#
60 dubs (I did not do any of these due to achilles)
+
HSPU Seminar

PM
A
Push Jerk x2 + Split Jerk x2 - build to moderate complex for the day; rest as needed

Result - ended at 275#

Unfortunately, this felt pretty damn heavy. I feel like I have lost a significant amount of strength and power, but I know that that's okay.  

B
KB 2-arm Front Rack RLE Split Squat @31x1 - 4 x 6-8 ea leg; rest 60sec b/t legs 

Result - 35# across for all

C1
DB 2-arm Neutral Grip Press @21x1 - 4 x 8-10; rest 60sec (tough) 

Result - 65# across (heaviest we have...could have gone significantly heavier so I focused hard on tempo)

C2
Prone Grip Pull-up - 4 x AMRAP in 2 sets; rest 60sec (rest 20sec b/t sets) 

Result - 4 / 5 / 4 / 7

C3
DB 2-arm Renegade Row - 4 x 10-12 alt; rest 60sec (moderate)

Result - 45# across

 

Sunday, November 6, 2016

Morning weight - 288.8

AM Swim - 60min Self-directed (sub AB / Row / Ski if no pool available)

Decided to bike for 60 min. Still don't have access to a decent pool, yet. I'll get to it eventually.

PM A
Clean Pull from blocks (4" off ground) - 4 x 1.1.1; rest 15sec + 90sec (build) 

Result - 275 / 295 / 315 / 335

B
Bent-over Straight-leg Sled Drag - 4 x 60sec continuous; rest 60sec (mod-heavy, continuous) 

Result - 4 x 45# plates on sled

C
DB 2-arm Walking Deadlift - 3 x 12-14 alt steps; rest 60sec

Result - 65# in each (heaviest we have)
+ 20min AMRAP
300m sled push @ 180# (grinding steps)
300m stone carry (we don't have sandbags)

Result - 2 + 300m 

Well this was interesting. Fun, but interesting.   

I'm not going to lie, I really don't like the weekends. My stomach feels terrible by the end of it. One would think that I would enjoy eating a lot of carbs since I don't get many during the week, but the 500g just rips me up. It's probably the carbs I'm ingesting, honestly. I did pound an entire large pizza on Saturday (BBQ chicken and bacon). Shit was delicious, but my stomach paid the price. 
Good news is my body weight is still consistently under 290#. Not by much, but it's still under. I feel good during the week and it's a good challenge to try to get all the nutrients in. 

Friday, November 4, 2016

Morning weight: 287.4

AM
100 burpees not for time

PM
Breathing - lying on your back with bent knees, place your hands on your belly and perform 20 breaths, relaxed inhale with slightly forced exhale. Build "speed" as you go...at the end of each set you should feel slightly light-headed and "flushed". Rest 1-2 min and repeat twice.


Food

Felt pretty good at the end of this week. I'm enojying the week eating more than the weekend eating.

Thursday, November 3, 2016

Morning weight: 288.1#

100 burpees NOT for time
+
1 hour low-intensive mobility

Wasn't feeling the best this day. I think a lot of it had to with emotional well-being after leaving my kids and wife. It has just now stopped really bothering me. Unfortunately for the gym, it was very noticeable that I was having a rough time. Therefore, after a good talk with my boss and a fellow employee, I think I came back into the right mindset. Anyway, this was day 16 out of 22 for the 100 burpee challenge. I'll be done with that on November 9. 
I'm feeling pretty good, from an energy standpoint. There have been times where I've really been tempted to order a pizza or something that has a shit ton of calories and not taking into account what is in it. Luckily, I have yet to do that...but I may get one this weekend unless told otherwise...then again, it will probably rip up my stomach so maybe I won't. 
 Lastly, Achilles is getting better. It's finally to the point where I can stretch it some without it creating debilitating pain or provide the perception that it's going to rupture. 

Past 3 Days

Monday, October 31, 2016
AM 

Bodyweight: 288.8#
 
AB - 10min progressive warm-up 
+ 
AB - 20sec @ 90-95% (Goal: 1000W+ for each round)
AB - 60sec @ easy spin 
recovery 
x4 rounds 
Rest 3-5min x3 sets 
+ 
AB - 10min progressive cool-down 

Definitely did not achieve the 1000W goal. I did for the first round but the rest was between 700W - 900W. The pump in the quads is real!

PM 
A
False Grip Rings Pull-up x3 + Ring Support x10-12sec - 3 sets of the complex; rest as needed 

Still struggle significantly with holding false-grip. 

B
Strict HSPU x5 + HS Hold x20-25sec - 3 sets of the complex; rest as needed 

HSPU were UB every round.

C
Prone Grip CTB Pull-up x3 + Chin-over-bar Hang x10-12sec - 3 sets of the complex; rest as needed 

Strict C2B were a significant struggle. 

D
Rings Push-up x10 + Rings FLR w/ RTO x35-40sec - 3 sets of the complex; rest as needed
+
100 burpees with Rachel NOT for time

Food was a little off because I was still with the family in south Florida. It's difficult accessing good food when all my parents have is bread, cereal, candy, alcohol, popcorn, etc. Don't get me wrong, there were some good choices, but they were slim. Also, I cut the auxiliary work to 3 sets because I didn't want to be away from Rachel or the girls for very long at all. I woke up really early to hit the bike at a local gym (luckily they had an assault bike).

Tuesday, November 1, 2016

I didn't really do anything this day nor did I eat very well and I will attribute it all to sadness. The morning of this day I say "goodbye" to my daughters and to Rachel. I fucking hated this. To me, this is the worst feeling knowing that Evelyn is going to be looking for me and I will be nowhere to be found (this did end up happening). It's absolutely heartbreaking. Part of me felt like I was abandoning my family, but Rachel does a good job of reassuring to me that what I'm doing is better for our family's future. Anyway, this is my hypothesis as to why I did not train nor eat well this day. 


Wednesday, November 2, 2016

Bodyweight: 287.6
 
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time

This day was a little better from the food standpoint. I'm still struggling to find the foods that will really elevate the fat content of the daily intake. Carbs are in everything, man. So frustrating. But, from a positive light, I'm really learning what's truly in each portion of food and I'm not needing to rely on supplements...yet haha. I still need to purchase MCT oil.