4-23-14 to 4-30-14

4-23-14  Day 3 - ABC + 30 min MAP Low %’s

EMOM x 10 mins:

1st - 6-8 sec L Sit on Rings

2nd - 6-8 sec L Sit from bar

+

30 min @ 75% effort:

50 cals AirDyne

20 KBS - 24kg

50 cals Rowing

20 Air Squats

complete. 

4 rds + 1 calorie. 

Day 4 - off

4-25-14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. OHS @ 22X1, 5-4-3-2-1, 2 min - moderate effort

B. Weighted Wide Grip Pronated Chin-up @ 30X0, 2-3 reps x 3 sets, 3 min

C. AMRAP Strict Pronated Chest to Bar x 3 sets, 3 min

D. Row Sprint, 20 sec near all out x 8 sets, 2 min

A. 85,95,105,125,135. Lower half felt fine. Right shoulder felt a bit wonky. 

B. 70x3,75x3,80x2

C. 10,8,7

D. 122m ,125,122,124,127,126,124,122

Day 6 - LBC + 30 min MAP Low %’s

Weighted Side Bridges, 30 sec per side x 5 sets per side, rest as needed b/t

+

30 min @ 75%/moderate effort:

(2k Row buy-in)

30 sec front bridge

20 alternating step-ups onto 20” box

10 right arm hang kb snatch @ 16kg

10 left arm hang kb snatch @ 16kg

8 rounds plus 30s bridge and 20 step-ups. Row at an easy 7:30

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 20X0, 5-5-3-3, 3 min - tap plates to floor at the bottom

B. Front Squat @ 50X1, 4-5 reps x 5 sets, 3 min - moderate

C. DB Split Squats @ 30X0, 6-8/leg x 5 sets, 1 min b/t legs

A. 235x5, 265x5, 305x3, 305x3
B.115,135,155,165,165 all for 5 reps. Felt pretty good. Lower half is fine. 
C. 55#/ h, 70, 80,80, 80.  7 and 6 reps with left leg for last 2 sets. All other sets with 8 per leg. 

4-28-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)

Press @ 11X1, 10-15 reps x 3 sets, 3 min

+

10 x 60 sec AirDyne @ 85-90%/60 sec AirDyne @ 50%

Press 105x12, 105x10, 105x10. 
403 calories on AD.  31/11 early, slowed to ~27/10 late. 

4-29-14 Day 9 - off

4-17-14 to 4-23-14

Week 6

I was traveling Wednesday and rested so workouts are a day behind until Sunday

4-17-14Thursday  Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A. Deadlift, work to a moderate effort single

B. Seated DB OH Press @ 20X0, achieve an accurate 6 RM

C. Weighted Pronated Chin-up @ 30X0, achieve an accurate 6 RM

D. 150 cals @ high effort x 1 effort

A. up to 365 on 31mm bar. Was a bit conservative after tweaking back last week. 

B. 6RM at 65#/h. Think I would have hit 70#. Next set of DBs I had was 80#. 

C. 58#.

D. 5:36. About a 9/10 effort wise. Painful but not outrageous. 

after 1 min 31 cals, 2 min 58, 3 min 87, 4 min 109, 5 min 135.  This was best recollection. It looks like minute 4 was the big let down. 

Friday Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A1. GH Raise @ 22X0, 6-9 tough reps x 5 sets, 1 min

A2. Front Squats @ 50X1, 10 reps x 5 sets, 1 min

B. EMOM x 20 mins:

1st - 6-8 sec L Sit on Rings

2nd - 30 sec Right Arm Farmer Hold with heavy KB or DB

3rd - 6-8 sec L Sit from Bar

4th - 30 sec Left Arm Farmer Hold with heavy KB or DB

D. Posterior Delt/Scap extra work

A1. 10#, 20#, 25#, 25#, 25#.  9 reps for all sets. 
A2. 65,75,85,85,85. Low back fatigued a bit. Certainly could go higher but want to progress slowly with achilles. 

B. complete. Used 88 and 25# KB on farmers hold. I can farmers walk now. 
D. complete. 

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift @ 11X1, work to a moderate effort set of 5

B. 1000m Row @ 1:39/500m x 2 sets, 6-8 min b/t efforts

C. DB Russian Step-ups onto low box, 30/leg x 2 sets, 1 min b/t legs

A. 335. Felt good today. 
B. 3:15.5, 3:16.3, so kept it a bit under the 1:39 pace.  Felt good on both. 7 mins rest. 
C. complete with 35#/h.

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press, work to a max (5 min after last attempt)

B. Press @ 20X0, AMRAP @ 85% RM x 3 sets, 5 min

C. Deadlift @ 11X1, 2 reps @ 225lb per min x 10 mins

D. AirDyne, 60 sec max cals x 1 ball busting effort

A. 165. missed 172 x 3.  Press is so up and down. Hit 180 a couple months ago. 
B. 147 x 3,2,2.  Further proof that press was all messed up today.
C. skipped because I was on 4th day in a row and had deadlifted yesterday. 
D. 38 cals on blue AD rested 8 mins then 47 on black AD. STILL figuring out which AD's read properly for different efforts.  Blue does not read sprints properly. Black does. So 47 is the number but will beat that if done fresh. 

Monday - GHR + Goblet Squat + AD MAP

For time:

100 cals AirDyne

100 Air Squats - hands on back of head

100 cals AirDyne

13:18

April 9 to 15th, 2014. On vacation in Orlando.

Week 5

4-9-14  Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Press @ 50X0, 3-5 reps x 5 sets, 10 sec

A2. AMRAP Strict Pronated Chest to Bar @ 20X0 x 5 sets, 3 min

B. Deadlift @ 3010, 2 tough reps per min x 10 mins

C. 2 minute AirDyne @ 90% effort x 4 sets, 4-6 min b/t - use a rower if gym not equiped

Workout done in hotel facility. subs made.

A1. DB press at tempo x 6 with 50lbs per hand

A2. done on weird pull-up bar.   5-6 per set. 

B. DB dead lift with 35#/h.

C. done on a Life Fitness bike.  45,50,50,42 cals.  

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A1. GH Raise @ 22X0, 6-9 tough reps x 5 sets, 1 min

A2. Goblet Squat @ 20X0, 15 moderate reps x 5 sets, 1 min

B. Strict Knees to Elbows, 50 reps in fewest sets possible - 30 sce rest b/t sets

C. Weighted Side Bridges, 30 sec x 3 sets per side, 30 sec b/t sides

D. Posterior Delt/Scap extra work

A1. subbed weighted good mornings. done with 20-30# DB held across chest. 

A2. 40,45,50 x 3.   Next cycle I think I can back and front squat. 

B. 5 sets.  17, 11, 8,7,7

C. complete with 20# DB added. 

D. complete

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep per 30 sec x 15 mins - control lowering too

B. 800m Row @ 1:39/500m x 4 sets, 5 min b/t efforts

C. Barbell Russian Step-ups on low bench, 20/leg x 3 sets, 1 min b/t legs

A. 245,265,275x3 , 295x 5,315x5.  Tweaked something in my back. First time this has happened. 

B. complete, got tough at end with back being super tight by now.

C. skipped as my back was really bothering me by this point.   

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, 3-2-1-3-2-1, 2 min - no max sets, just increase as reps decrease

B. Deadlift @ 21X1, 4-5 reps x 5 sets, 2 min - try a touch higher 

C. AirDyne, 60 sec @ 97% x 4 sets, rest as needed

D. AirDyne, 10 min EZ Spin

Moved this to Monday to allow back to rest. Was in pretty rough shape Friday and Saturday. Feels much better now, but still tweaked a bit. Done in hotel gym so had to make some mods. 

A. 1-arm DB press x 5-6 reps x 5 sets.  50# per arm.
B. DB suitcase deadlift 50#/h x 5 reps x 5 sets.  Felt ok on back, still a bit sore. 
C. done on LifeFitness bike.   32,33,33,27 calories. Calories are a little harder to come by on this bike. 
D. swim cool down 10 mins. 

Monday - GHR + Goblet Squat + AD MAP

5 sets @ high effort:

15 tough GH Raises

30 sec rest

30 cals AirDyne

30 sec rest

15 moderate Goblet Squats

3 min b/t sets

complete with Good mornings subbed for GH raises and 20 cals ~ 1 minute on LifeFitness bike. 50# goblet squats. 

Week 4. April 2nd, 2014

Week 4

4-2-14 Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Split Press @ 22X2, 5-5-5-3-3, 2 min - stand in a split jerk receiving stance as best you can

A2. Weighted Shoulder Width Pronated Grip Chin-ups @ 20X0, 1-2-3-5-10, 2 min

B. Deadlift @ 5010, 5 moderate reps x 5 sets, 2 min

C. 100 cals @ goal pace x 2 efforts, rest 7-10 min b/t

A1. 115,125,130, 145,145

A2. 90, 80,70, 60, 15

B. 215,225,235,235,235

C. 3:49, 4:19.  done in PM, after doing A and B in AM.  Legs were still sore from Monday's workout, made it hard to keep going. 

Thursday 4-3-14 to 4-8-14 off.  Stomach bug that was rendering me useless and then a day of travel. 

March 26th to March 31, 2014. Week 3

Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Behind the Neck Press @ 33X1, 5 moderate effort reps x 5 sets, 2 min

A2. Weighted Wide Grip Pronated Chin-up @ 20X0, 2 reps x 5 sets, 10 sec

A3. Strict Pronated Chest to Bar Chin-up @ 20X0, 4-5 reps x 5 sets, 2 min

B. Deadlift @ 5010, 7 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 3 min AirDyne goal pace x 3 efforts, rest as needed b/t - try to improve scores from Wednesday, week 1

A1 95,105,115,115,115

A2 70,80,85,85,85

A3. 5,5,5,5,4

B. 185,205,215,215,215

C. 88,87,77 cals.     +3 total cals from last time.  Terrible 3rd set. Nothing left in legs. 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raise @ 30X0, 15-12-9-6, 1:30 min - make it harder each set

B. Goblet Squat @ 20X0, 20 lite reps x 4 sets, rest as needed

C1. Single Arm Farmer Hold @ 40kg, 30 sec per side x 5 sets, 30 sec rest - no rest b/t arms

C2. L Sit from Chin-up Bar, 15 sec x 5 sets, 30 min

D. Posterior Delt/Scap extra work

A. 0, 8,15,25 # .

B. 25,35,45# front squat x 2. 

c1. complete.

c2. complete 5th set got a bit ugly. 

D. complete

Friday - Deadlift slow + Step-up + Row MAP

A. Fat Bar Deadlift Deadlift @ 30X0, 2 moderate effort reps per min x 10 min

B. DB Alternating Step-ups onto low box, 6 minutes continuous - increase load every 2 mins

C. 700m Row @ 1:39/500m x 4 sets, 4 min b/t efforts

A. 245 up to 315
B. 20,30,35# / h
C. 1:38.2, 1:37.9, 1:38.0, 1:38.1.   Not too bad. 

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a single

B. Deadlift @ 3030, 5 moderate reps x 5 sets, rest as needed

C. AirDyne, 50 sec @ 97% x 4 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 175
B. 235, 255, 265,265,265.  Did 15 push-ups after each set. Pec finally feels better. 
C. 37,38,34,33 cals. 
D. complete. 

Monday - GHR + Goblet Squat + AD MAP

A1. GH Raise @ 20X0, 15-20 tough reps x 4 sets, 10 sec

A2. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 10 sec

A3. AirDyne, 50 cals @ high effort x 4 sets, 10 sec

A4. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 4 min

A1. 20,18,18,18
A2. 35#
A3. 1:55, 2:15,2:15, 2:19
A4. 35#
Challenging workout. My legs blew up.

March 19th, 2014

Week 2

3-19-14 Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A. Standing Single Arm KB Press @ 30X3, AMRAP @ 24kg x 3 sets per arm, 1 min b/t arms

B1. Weighted Wide Grip Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 10 sec

B2. Deadlift @ 5010, 10 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 2 min AirDyne goal pace x 5 efforts, rest as needed b/t

A. 8 per arm x 3 sets.

B1. 55# x 5 per set

B2. 185# per set.

C. 58 cals, 55,57,53,55 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raise Drop Set @ 40X0, 5.5 x 5 sets, 2 min - 10 sec rest b/t 5's

B. Goblet Squat @ 3310, 10 lite reps x 5 sets, rest as needed

C1. Weighted Side Bridges, 20 sec x 6 sets per side, 10 sec b/t sides - alternate which side goes first each set

C2. L Sit on Rings, 10 sec x 6 sets, 2 min

D. Posterior Delt/Scap extra work

A. finished with 20# x 5, 10# x 5. 
B. 35# for 3 sets.  Did 45# front squat for 2 sets.  Didn't seem too bad. 
C1. complete with 19# chain
C2. complete
D.  skipped, short on time. Shoulder feeling great, pec still has a bit of ache in dip position.  

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 20 sec x 10 minutes - drop every rep, pick up the load quickly

B. Front Rack Barbell Russian Step-ups on low box, 15/leg x 4 sets, 45 sec b/t legs

C. 600m Row @ 1:39/500m x 5 sets, 3 min b/t efforts

A. started at 185 did most at 285#
B. 55#. Is very awkward on step down so very light loading. 
C. complete, right at 1:39. Got tough but not terrible. 

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a double

B. Deadlift @ 3030, 8 moderate reps x 5 sets, rest as needed

C. AirDyne, 40 sec @ 97% x 5 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 165
B. 185,205,225,225,225
C. 35,34,28,27,26 cals. 
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raise Cluster @ 20X0, 5.5.5 x 3 sets, 3 min - same intensity per set

B. Goblet Squat @ 33X1, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 4 min @ 85-90%/4 min @ 50% x 4 sets

A. 20#,10#,10# each set x 3. 
B. 35,35,45,55,55.  Used barbell front squat for last 3 sets. 
C. 98,97,91,89 calories. 

New Template, :Introducing new movements. 3-12-14 to 3-18-14.

New template 

 3-12-14 Week 1

Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Seated DB OH Press @ 30X0, 6-9 reps x 5 sets, 1:30 min

A2. Weighted Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 1:30 min

B. Deadlift @ 5010, 10 lite reps x 5 sets, 2 min

C. 3 min goal pace x 3 efforts, rest as needed b/t - for 3 mins, keep a pace that is MORE than what you believe you are capable of for 10 mins. Rest as needed, do it again.

A1. 45x9, 55x8, 55x7, 55x7, 55x7

A2. 55x 5, 55x5, 55x5, 55x5, 55x4

B. 135,  155x 4. 

C.  89 cals, 80 cals, 80 cals. Rested 8 minutes between.  Was hoping to keep the output around 90 per set. Didn't quite dig in like I needed to . 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raises, 5 good reps x 5 sets, 1 min - use a tempo that you can handle

B. Goblet Squat @ 5010, 10 lite reps x 5 sets, rest as needed

C. Standing Single Arm Farmer Hold, AMSAP x 1 set per hand @ 88lb KB, 2 min b/t sides

D. Posterior Delt/Scap extra work

A. complete. Use bands for last 4 sets. I have been doing 20-30 GH raises in warm-up for a few weeks so I was ready to increase the difficulty a bit. 
B. 35# x 3, 45x2. 
C. 121s LA,  124s RA
D. complete. 

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 30 sec x 15 minutes - drop every rep, pick up the load slowly, feel the movement, brace, be tight

B. DB Russian Step-ups on low box, 8/leg x 5 sets, 30 sec b/t legs

C. 500m Row @ high effort x 5 sets, 3 min b/t efforts

A. 4 mins at 185, 4 mins at 205, 8 mins at 225.
B. with 20#/h.  Slow controlled. 
C. 1:38.5, 1:37, 1:37.5, 1:35.7, 1:37.4

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a triple

B. Deadlift @ 3030, 10 moderate reps x 5 sets, rest as needed

C. AirDyne, 30 sec @ 97% x 6 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 155
B. 165,185,195,195,195
C. on old bike that doesn't score as well.  31,28,26,26,25,24 cals.   
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raises, 5 good reps x 6 sets, 1 min

B. Goblet Squat @ 5010, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 3 min @ 85-90%/3 min @ 50% x 5 sets

A. 3 sets with band.  3 sets with and 10# plate across chest. 
B. complete @ 45 lbs. Positions feel good. Still slightly compromised from limited left ankle mobility. 
C. 78,75,67,71,72 cals. Yesterday's 30s were good. Today 3 mins, not so good. I'd like to be in the mid 80 cals for these repeats.