Today's workout:

A. 8 sets of 3 reps on 1 minute rest. 185 lbs plus 40 lbs of chains. Emphasis on speed.

B. work up to a tough double in squat with short rest

C. 1-5 UB hang squat clean ladder x 4 for time - 185#/135#

first set only. took 3:11. total time was 19:58. grip became the limiting factor.

Christmas Day 500m Row

7 am on Christmas, Mandy and Sean still sleeping. Not much time to workout so a quick warm-up and a 500 meter row was it for the day. Time of 1:21.7. PR effort. I want 1:20 someday. Still have a big chunk to knock it down that low but it's on the radar now.

Front Squat PR

Front Squat at 300 lbs. It's a 15 lb PR but my form looks extra sloppy. This is why I video my lifts so I can make corrections to things. That said I'm pleased to hit 300 lbs without strength gains as my primary focus right now.

A few days after this we tested 10 minutes for max calories on the Airdyne. I got 245 which was a 2 calorie PR. I used short hard bursts intervals. Next time I will try a more consistent approach and shoot for 250 by going for a ~1550 cal/hr pace throughout.

Deadlift at 485

Below is a couple training videos. The first is a dead lift at 485. I hit 495 after but the music in the background has some lyrics that may be offensive to some so I'm refraining from posting that. A dead lift of 500 has been a long term goal of mine to accomplish. I knew I could get there quicker if I devoted myself to it, but I wanted to be able to deadlift 500lbs while still being fit enough to able to comfortably run a mile in under 6 minutes. Current mile time is ~ 5:40 so next time we go for a deadlift PR I hope to hit the 500 mark. At this point it will be time to set new goals.

This second video is a set of 5 deadlifts at 345 lbs at a Tap and Go pace followed by 20 seconds of sprinting on the Airdyne. This was repeated for 4 sets with 5 minutes rest between sets. I hit 325,345,365 and 375 for the deadlift weights and 21,20,18 and 15 calories on the bike. The Tap and Go pace means no pausing at the bottom.