Doh!

11 Dec 12

Basketball day! We played 3 games of 4 on 4. It was pretty fun, but I rolled my ankle pretty hard in the second game. It's pretty swollen and stiff, but doesn't hurt that bad. I think all my strength and mobility work I've been doing really helps my recovery. Gonna take it easy the rest of the week. No Oly lifts, and no plyos but still gonna deadlift and do my assistance work.

Here's a look:

Well, I've been slack on updating.  I have supplemented my weight training with lunch time basketball workouts.  They are pretty fun, sprints, shooting, ball handling, etc.  I also had some dunk attempts, check it out:

These were on the 10' goal.  I suck at jumping with the ball and I need to practice that a lot more.

This goal is about 9'6".  I was putting it down pretty easy on this goal.

29 Nov 12

Basketball Day!!! We had 8 and got 3 or 4 games in. It was fun. I didn't play great and was a little sluggish but it was still fun.

30 Nov 12

Power Clean + Jerk

6 x 2 - 155 EMOM

This weight was perfect. It was tough, but I could still move it fast and clean.

Deadlift

5 x 155

5 x 175

5 x 195

10 x 215

10 x 215

10+5 x 215

Big volume on deadlift just saps the energy out of me. I also planned some assistance exercise, and guess what I didn't do!!! UGH! Why do I suck at those!?!?

Side note, I'm putting a program together for my Dad who is 61. so this morning i made some videos of stuff that he will be doing, so that took some time. However, that does not excuse my not doing my assistance work.

1 Dec 12

Snatch

6 x 2 EMOM - 115

Good weight. I could throw it hard, but not lose much speed.

Press

5 x 90

5 x 105

10 x 110

10 x 110

10+5 x 110

Upper Assistance

3 rds of 10 ea

Pullups

Cable Flyes

Then I had to do PT with my reserve unit. Which is kind of a joke, so I got up early and got a workout in. We did 50 pushups, 50 situps, and a 2 mile run. Anyhow.

2 Dec 12

Rest day.

3 Dec 12

Wtd Box Jumps

24" Box - Work up to 1RM

10#, 25#, 35#, 45#

The last one was tough, but not bad.

Hang C&J

3 x 5 - 125, 135, 140

Did full range of motion front squats. Those are tough, but good for me.

Squats

5 x 140

3 x 170

1 x 200

12 x 215

GHR

1 x 10

4 Dec 12

Basketball Day!!! Got to play 4 games of full court 5 on 5 this morning! Only won one game! I'm just playing slowly. I need to put some time in on the court before our season starts up next month. I think I will start working out at lunch a couple of times a week before the season starts. I'll put together a plan that includes ball handling, shooting, and conditioning drills that take about 45 min total (so I can have time to get back to work!). I'll start tomorrow and let you know how it goes. I only tried to grab the rim once today, at the end, and easily hang with two hands. I'm also getting a lot more rebounds and blocks so I can tell I'm more explosive. Just need to get a little more!

5 Dec 12

Week 3 of Juggernaut 2.0 10's Wave

Hang Power Snatch

3 x 5 - 100, 105, 110

Felt pretty good. I am able to throw it high every time. Time to start adding more weight!

Bench

5 - 105

5 - 135

3 - 155

3 - 175

12 - 190

Felt good about that, maybe could have gotten one or two more but decided not to push it to failure.

Ring Dips

3 x AMRAP

10/10/10

Double digits every time! Boo yah! 

Once again, ran out of time to complete my WOD. I've got to get more motivated when I start off. I'm just dragging between exercises and that is wasting a ton of time.

5 Dec 12 (Cont.)

Basketball Lunch Workout

Form Shooting

40 Shots - Controlled, and focus on form. Progressively move out.

Made most of them.

Figure 8 Conditioning

4 x 30s on/ 30s off - Basically AMRAP 30 yd sprints.

7/7/6.5/6.25

Busted my butt once, had to do it on grass cause the court was wet and slick. I think I can do better, but I don't know about getting to 8 reps.

Free Throws Rd 1

8/10

Choked on one shot, just stopped focusing.

Broad Jumps

1 x 5

9', 9', 9'-4", 9'-6", 9'-3"

Didn't have a tape, but stepped it off. This is about right.

Lane Slides

3 x 30s on/ 30s off - Defensive slide across the lane AMRAP

20/20/20

Sliding a bit, but ran out of steam after about 15 or so.

Free Throws 2

9/10

Perimeter Shooting off the pass

16/30

Not bad, first time on this court.

Free Throws 3

9/10

Ran out of time, plus it was wet, and I had never done this before so I was moving a little slow from exercise to exercise. I had 5 more things planned to do, but I see now that my plan was way too ambitious. I will split my two workouts into 3 and do a different one M/W/F. Got a good sweat going and got in a lot of shooting, even if the conditions were less than ideal.

6 Dec 12

Basketball Day!!! Played with my "other" group. It was fun, we played several games of 4 on 4 full court. Played pretty well. I need to start pushing myself harder during these games so I can get in better game shape. It was a lot of fun though.

7 Dec 12

Juggernaut 2.0 10s Wave

Hang Power C&J

6 x 2 - 145 EMOM

Good weight. Felt heavy at first, but got into later.

Deadlift

5 x 145

5 x 170

3 x 190

3 x 225

12 x 235

I was shooting for 12 so I'm happy. Probably could have gotten a few more, but I'm glad I didn't. My back would be killing me if I pushed it further.

Once again, I skipped my assistance work. ugh, not sure why I always bail on them but I just do. I need to do a better job of that.

Lunch BBall Workout

Agility Ladder

3 Rds

Good warmup. Not convinced on these yet, but I'll give them a go.

Fast Break Jumpers/Layups

10 Shots

I only made like 6! My heart was pounding, it really took a lot out of me! And this was a short court. I definitely need to work on running the floor!

Free Throws

10 Shots

7/10, ugh, whatever.

30 yd Sprints

6 Reps

3.44 s was my fastest. Not sure of the distance though, stepped it off and ran it in the grass. 

Spider Dribble

3 x 30 s

Pretty tough. Had a good sweat going and slowed down a lot by the end of each set.

Free Throws

10 Shots

3/10

WTC!!! I guess my arms were tired from the dribbling drill.

Perimeter Moves

30 Shots

15, I think. Lost count. Tried to mix it up. I did a lot of jab steps, pullups, crossovers, etc. I also got some good dunks in. The goal was about 9.5' I think. Didn't measure it. I had to work hard to dunk it, but by the end I got it with two hands off a drop step.

Free Throws

10 Shots

8/10

Wasn't too tired on these and was able to relax. 

Pretty good little workout. I was actually late getting back to work though so I need to time it better. Try to get out there earlier.

8 Dec 12

Juggernaut 2.0 10s Wave

Snatch

6 x 2 - 120 EMOM

A little heavy but not bad. My back is pretty sore from deadlifting or so much jumping yesterday. Maybe a combination of both.

Press

5 x 85

5 x 100

3 x 115

15 x 125

Felt good about that, but my back is pretty tight. Tried rolling and stretching but I'm going to need a day or two to let it loosen up.

I once again punked out on my assistance work. In my defense, my back is pretty sore, and I don't need to push it. Still feel like a punk though.

9 Dec 12

Rest Day. Did 100 pushups, just messing around with my little girl.

10 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Day 1

Box Jumps

6 x 3 - 24" EMOM

Felt good, tried doing them while landing on straight legs. My back is still a little tight.

C&J

5 x 3 - 115, 120, 125

Threw it as high as possible. Easily catching in front rack.

Squat

4 x 8 - 195

1 x 8+4 - 195

Felt pretty good about these too. My back is still pretty tight and sore, but I think it's getting better.

GHR

3 x 10

Figured out a good way to do these (finally). I put some foam on my squat rack which helped with doing these a lot.

I think I figured out what is aggravating my lower back. I have been doing a lot of jumping (compared to normal) on concrete. Just need to allow for more recovery.

10 Dec 12 (Cont.)

Lunch BBall Workout

NBA Agility Test

5 reps - 11.35 s, 10.94 s, 10.87 s, 10.16 s, 10.22 s

Felt pretty good about these.  Not bad.

Free Throws

7/10

ahhh

Fast Break Layups/Jumpers

6/10

These are still pretty tough for some reason.

RVJ Check

3 attempts

Highest=30"

SVJ Check

3 Attempts

Highest=24"

Suicides

3 Reps - 23.88 s, 24.06 s, 24.12 s

The court I use is pretty short, probably only 65 ft long as opposed to a full 90 ft court, so take these times with a grain of salt.  Whew!  Those suck!

Free Throws

9/10

More like it!!!

I also did several dunks on the 9'6" throughout.  It was fun, and I'm hoping that will help me get over a 10' goal.

What I've been up to lately...

28 Nov 12

Juggernaut 2.0

10s Wave - Week 2 - Intensification

Snatch

3 x 5 - 90, 100, 105

Weight felt pretty good. I bet I could do it easier if I would do a more comprehensive warmup. I'm just so slow in the morning to get going.

Bench

5 - 140

5 - 155

2 x 10 - 170

1 x 10+3 - 170

Once again, this volume just sucks the energy out of me. I can't remember the last time I did sets of 10 (before last week of course!).

Ring Dips

3 x AMRAP

7/7/10

Woohoo! Double digits. These are still pretty tough though.

I should have done a METCON but I am so freakin lazy in the mornings! Plus, my legs are still pretty much jello from Monday and basketball on Tuesday.

27 Nov 12

Basketball Day!!! We played 3 on 3 full court (on the short court). Quite a bit of running but still fun. My bro-in-law came out for the first time since he had a cyst removed from his arse. He did pretty good, but was breathing hard! Good times.

26 Nov 12

I actually did some foam rolling, and leg swings to warmup!!! I'm on a roll with that. I always feel better when I take the time to warmup.

Wtd Box Jumps

5 x 2 - 10# on 24" box, Rest=60s

Felt pretty easy. Not quite straight leg landing, but pretty close.

Clean & Jerk

3 x 5 - 115, 120, 130

Not bad weight. Doing sets of 5 is a lot though. 

Squats

5 - 155

5 - 180

2 x 10 - 190

1 x 10+8 - 190

Felt good about the range of motion. The weight was light, but I guess it's supposed to be.

GHR

3 x 10

Used my hands a bit, but actually finished them all.

Good workout.

24 - 25 Nov 12

No workouts. Played with the fam, and hung out. Traveled on Sunday back home.

23 Nov 12 (cont.)

Played 18 holes with my Dad and two Brothers-in-law. Me and Pops whooped em, as usual. Granted, my dad certainly carries our team, but I did get a crucial birdie on a par 3 that they bogeyed. Booyah!

23 Nov 12

I went to Crossfit Intrigue in my hometown, Wetumpka, AL. It was pretty fun. Nice place.

Warmup

200 m run

10 ea x leg swings

5 ea x runners stretch

2 rds of

10 Squats

10 KB Deadlift @ 50#

5 Burpees

10 KB Swings @ 50#

10 min of Muscle Up practice

Strength

Push Press

3 x 75#

3 x 135#

3 x 155#

3 x 155#

3 x 165#

3 x 165#

WOD

AMRAP in 15 min of 115# DL and K2E

Add 2 DL and 2 K2E each round

10 rounds + 1 DL

Total Volume= 111 DL and 110 K2E

Pretty good. Did more than anyone else on the leaderboard, and I wasn't even doing that well.

22 Nov 12

Thanksgiving! No workout, unless you count stuffing myself as much as humanly possible.

21 Nov 12

Juggernaut 2.0

10s week - Day 2 - Bench

Hang Snatch

3 x 5 - 85, 90, 100

Really light. Ah, got to start small I guess.

Bench

4 x 10 - 170

1 x 10+5 - 170

Not a big fan of the light stuff, but whatever.

Ring Dips

5 x AMRAP

5/6/5/5/5

Those are a lot harder than bar dips! FO SHO!!!

On the court.

20 Nov 12

Basketball Day!  We had 9 today, so we played 3 full court games.  It was pretty fun.  I played pretty good, but my legs are a little sore from all those squats on Monday.  I can still easily hang on the rim which makes me very happy.  And I'm like 205# right now, I should be flying when I drop back down to 195#.  Woohoo!

Sick and tired of being Sick and Tired!

16-18 Nov 12

I have been battling allergies for a few days and been getting really bad headaches.  Anyhow, I decided to take a few days off to try and get better.  I am also shifting my training programming slightly to maximize my time in the gym.  I based it on Juggernaut 2.0 but through in some additional stuff.  I attached a spreadsheet of my plan.  it's 16 weeks long, so we'll see how long I stick with this one!

19 Nov 12

Current Maxes
Squat 1RM - 315#
Bench 1RM - 275#
Deadlift 1RM - 350#
Press 1RM - 185#
C&J 1RM - 195#
Snatch 1RM - 155#

Juggernaut 2.0
10s week - Day 1 - Squat

Jumping
Wtd 24" Box Jumps
6 x 3 @ 8# Rest=60s
Felt good.  First jump on each set was weird, but I was trying to get to straight legs on landing as much as possible.

Power
C&J
3 x 5 - 105, 115, 125
Did full range of motion on first two sets, last set was more of power but that's because I'm lazy.

Max Effort
Squat
4 x 10 @ 170#
1 x 10+10 @ 170#
Was pretty light, but I guess it's supposed to be.  That last set was more boring than anything else.  Probably could have got 25, but just didn't want to.

I also was supposed to do 3x10 of GHR, but I don't have a good way to do these, and I suck at them, and I suck at assistance work, and I am lazy, and I didn't want to, and I had to go to the bathroom...  I think that's enough excuses.

After a mini Vacay

9-12 Nov 12

NOTHING!  I was traveling all weekend and didn't get a chance to workout at all.  Just a short hiatus.

13 Nov 12

Basketball Day!  Played 3 games of 4 on 4.  Not a bad sweat, but the floor was wet because the ceiling skylights condensate sometimes and drip on the floor.  So I played the first two games at about half speed.  Anyhow, it was fun and got to run.  I even attempted a dunk, but didn't commit to it because I was afraid of falling or missing my wide open layup.  Next time I'll go for it all out!  I had several good jumps, easily hanging from the rim off a short approach.


14 Nov 12

Sick.  I hate allergies.  I decided to take today off and just watch The Walking Dead.  I needed to catch up anyhow, and my throat was raw so I didn't sleep at all last night.  I feel like a bit of a slob, but whatever.

15 Nov 12

Basketball day!  We had 9 again today, which means we played 4 games of 4 on 4.  It was pretty fun.  I didn't shoot that great and I was very sluggish from being sick.  I also tweaked my ankle a bit, but I don't think it will be too bad.  I really believe that my increased lower body strength due to lifting has helped tremendously with my ankle strength and ability to recover.  I used to wear ankle braces all the time and would still roll my ankle and it would take weeks to recover.  Now, it's a matter of hours to get fully functional and a day or two before pain is gone.

I also tried a couple of jumps and found that I was jumping about as high Tuesday when I felt much better.  I think this is good because I know that I can get up there now.  Just need some practice, timing and a little more explosiveness and I'm dunking for sure!

Back in the Fight!

8 Nov 12

My first fight training in a very long time!  I went to a local gym in Houma, LA, and jumped in a San Shou class.  They were actually getting several fighters ready for a fight next weekend so I got to spar with some of them and did a lot of bag work.  We also did focus drills and defensive footwork drills which I am sorely in need of.  I didn't realize how bad my timing and feet have gotten.  Anyhow, it was a smoker and a lot of fun.  Here's roughly what we did:

2 rds x 2 min - Defensive footwork mirroring partner
4 rds x 2 min ea partner - Focus Combo work with partner, focus of footwork and positioning
8 rds x 2 min - Bag work, single combo each time - Jab-Hook-Upper, Front Kick-Jab-Cross, etc
6 rds x 2 min - 80% Sparring

Finisher
25-15-5
Burpees over partner
Partner at 6" while other partner completes burpees
Approx 4 min to complete
HOLY CRAP!

I am seriously not in fighting shape.  I can still throw my hands and kick with good power, but I am sucking wind.  Luckily for me, I can take a hit and keep pressing.  Lots of these kids want to do moves they've seen in movies or TV but have never had a real fight.  So I wanted to show them the difference.  After I slammed a kid (I say kid, he was 20) that tried some spinning back kick thing, they started to catch on.

Anyhow, good times.  Not sure when I'll get to do it again, but I may try to work mor on my bag at home.  I really like hitting things!

7 Nov 12

Went to a box for the first time since I was in Fresno in July.  But I didn't do a group session there, just went and worked out.  So this was my first group WOD since over a year ago.  It was pretty fun.  I went to CF Houma, in Houma, LA.  There was only 5 of us including the trainer but it was still good.

Strength
Snatch Grip Deadlift
5 x 135#
5 x 225#
5 x 245#
5 x 265#
Felt pretty good, but my grip was really what limited me.  Anyhow, my back is a little sore now, but it was probably good that I did snatch grip instead of standard because I tend to overdo it when I do standard.

WOD
"Annie"
50-40-30-20-10
DU
Situps
9:09 PR (Last time I did this it was 17:30!!! Course that was like 2 years ago!)

I got a horrible headache after the first round, but pushed on and it went away.  I actually got my last 2 sets unbroken on DU which I was very happy about.  I think that's a pr for UB DU but I'll have to check.

Finisher
Side Planks
2 x 70s ea
OUCH!  Those sucked.  Haven't done that in a while

Headed to Houma!

6 Nov 12

Basketball Day!!!  We actually had 11 today!!!  We played 3 or 4 full court games.  I played pretty good, didn't shoot great but pretty good.  I was missing shots i normally hit and hitting shots I thought I had no chance with.  Anyhow, it was a great run.  I also just hopped up and hung on the rim with two hands 4 or 5 times randomly.  It wasn't even hard, just one or two steps and boom, I was up there!  I think the Olympic Lifting and the strength training are definitely paying off, because I'm doing about 0 plyos!

I'm going to be in Houma, LA for a few days, and I've already lined up some pretty cool places to workout.  Going to two CF classes at one of the local boxes, and going to a kickboxing (San Shou) class thursday night!  I'm really excited.  I haven't been to a martial arts class in a long time and I'm excited to see how my increases in strength have helped my striking!  STOKED!

Back from the field!

I'm Back!!!


2-4 Nov 12

Had to go to a an ORE (Operational Readiness Exercise) starting Friday at 0400 and going until Sunday at 1700.  Needless to say, there was no time for working out as we were constantly in and out of MOPP gear and being attacked and trying to accomplish construction equipment.  But did have a little bit of fun, I attached a picture of me during the MOPP Level 2/Full Battle Rattle Pullup competition!  Which I tied for the championship with 3.  I normally weigh about 200# but with all that crap on I weigh about 240-ish.

5 Nov 12

Back to good ole Gym De Hose B!

Oly Lifts
Snatch, Rest=30s
Warmup - 1 x 3 @ 95#
3 x 1 @ 105#
1 x 1 @ 115#
1 x 1 @ 120#
1 x 1 @ 125#
3 x 1 @ 120#
2 x 1 @ 115#
I felt great on these!  I was throwing 120 and 125 up like it was nothing.  Really happy to have a good run of these for a change.

Clean & Jerk, Rest=30s
3 x 1 @ 145#
1 x 1 @ 155#
1 x 1 @ 165#
1 x 1 @ 175#
3 x 1 @ 165#
2 x 1 @ 155#
Didn't feel as good about these as I did about the snatches but still pretty good.  I kind of tweaked my left elbow on the second 165# with an awkward catch, but not bad.  Was able to finish and no soreness now.

Strength
Squat
5 x 135#
5 x 185#
5 x 225#
5 x 270#
5 x 270#
5 x 270#
These also felt pretty good.  Still using the bench for depth check, which I think is a little high, but after my next reset I'll drop weight and go for full depth squats.  Right now, it's too parallel.

Good workout, originally wanted to do 3 x 5 of Press, but I ran out of time.

70s Big Begins!

27 Oct 12

Strength
Press
5 x 65#
5 x 95#
5 x 115#
5 x 135#
5 x 150#
5+0 x 165#
165# felt really heavy.  Not sure why it was so freakin tough but it was killing me.  I wanted 8, but whatevs!

Pullups
5 x 8
I did these in between my press sets.  Felt great!  Knocked these out with a little kip.  Finally feel like I can say "I can do pullups!"

WOD
1/2 of "Tommy Mac"
12 Burpees
12 Thrusters @ 95#
12 Burpees
12 Hang Power Snatch @ 95#
12 Burpees
12 Push Jerks @ 95#
12 Burpees
12 Hang Power Cleans @ 95#
12 Burpees
12 OHS @ 95#

10:55

Seriously almost puked after the thrusters!  :yikes:  WTC!!!  I scaled the weight because 115# Snatch and OHS would reduce me to singles and possible missing, and I still have to use steel weights so I don't like to miss.  Anyhow, it was for sure killer.  Burpees suck so F-ing bad!

28 Oct 12
Rest Day.

29 Oct 12

Olympic Lifts
Hang Power Snatch
5 x 2 @ 115#   Rest=60s
Felt pretty good, had to press a couple of them out but only like locking out, not like catching at my chin or anything.

Hang Power Cleans
5 x 2 @ 155#   Rest=60s
Made it my woman!  Definitely need to add weight.

Strength - Just finished a full cycle of Wendler, so I think I might try a 5 week 70s big cycle.  It is Squatting twice a week which should be interesting, and everything is 3 working sets of 5 (pretty much).  It's straight Linear progression though, and I haven't done that in a while.

70's Big - Starting Maxes
Squat - 5RM = 285#
Press - 5RM = 165#
Bench - 5RM = 235#
Deadlift - 5RM = 315#
Pullups - 12 consecutive
Dips - 5RM = BW + 25#

Week 1 - Workout 1

Squat
5 x 135#
5 x 185#
5 x 225#
3 x 5 x 265#
Felt pretty good, not ATG but parallel.

Press
3 x 5 x 155#
A little heavy, but not bad.  What is full rang of motion on these?  To front rack or nose?  If I go to nose, I can do a lot more, but from rack I have to do a little bounce to get it up.

Good workout.

Actually Got to Play Basketball!!!

26 Oct 12

Oly Lifts

1 High Hang Snatch + 1 Snatch Balance @ 95#

Every 30s for 10 rounds

Man, felt that in my shoulders a lot! Good practice in my OHS range of motion.

1 High Hang Power Clean + 1 Front Squat + 1 Push Jerk @ 135#

Every 40s for 10 rounds

I can throw the weight pretty good, but my front squat still needs work. Also, I'm so lazy when catching, I only dip as little as possible. I need to practice going into a full front squat every time.

Planned WOD

8 min AMRAP

8 Lateral Box Jumps

16 OH Walking Lunges @ 45#

24 Hand Release Pushups

FAIL!

While setting up the WOD, I did a few box jumps and realized THAT IS CAUSING MY BACK PAIN!!! I thought it was deadlifting, but every time I have felt the pain it has been after some significant box jumping! Those days just happened to coincide with deadlifting! WTC! So I didn't do the WOD, but now I have to figure out why that hurts and how to fix it.

25 Oct 12

Basketball Day!!! Actually cheated on my normal group and played at another church. It was a lot of fun. Played pretty well, had a couple of bad passes but shot pretty well. I jumped a couple of times and am easily hanging on the rim. I think I'm getting a lot out of my oly lifts. Also, I took the time to foam roll before I went to the gym and my back felt a lot better.

Last post got jacked up!

24 Oct 12

Olympic Lifts

C&J

2 x 2 - 135#

2 x 2 - 150#

3 x 1 - 165#

1 x 1 - 175#

4 x 1 - 160#

Did the last set as Hang Power C&Js.  My back is still sore, I'm trying loosen up my posterior chain and hip flexors.  I think that is where the porblem lies.

Strength

Bench

5 x 135#

5 x 155#

5 x 165#

5 x 175#

5 x 190#

5+1 x 215#

I really wanted 10 on the last set, but just didn't feel it.

23 Oct 12

Basketball Day!!!  FINALLY!!!  Actually had 10 this morning.  It was fun.  Didn't play that great but pretty good.  My back is still pretty tight.  I need to focus on mobility and flexibility throughout the day.  I only really tried to jump once and got easily up over the rim.  Anyhow, it was great to just play again.

I also was in the water all day, diving for work.  Which seems to exhaust me even though  it's not terribly strenuous.


22 Oct 12

Oly Lifts
Snatch - Rest=60s
2 x 2 - 95#
2 x 2 - 110#
2 x 1 - 120#
2 x 1 - 130#
4 x 1 - 115#
Felt pretty good on these.  I'm throwing the weight a lot higher, or maybe I'm getting better at getting under it.  Either way, felt pretty good.

Snatch Pull to Knees
3 x 5 - 155#
Very short range of motion, but I tried to visualized the proper hip position through the entire movement.

Snatch Grip Behind the Neck Press
3 x 5 - 65#
Maybe a little light, but I'm so weak on this movement that I wanted to err on the side of caution.  Got all the reps with no pain.

Strength - Finished 3 weeks of Wendler, so starting over without rest week.
Squat - Cycle 2, Week 1
5 x 135#
5 x 155#
3 x 185#
5 x 220#
5 x 240#
5+5 x 260#
Made that my woman!  Using a bench again to check depth, and it is just below my knee in height.

Ran out of time for a WOD.  However, I did do about 5 min of foam rolling this morning and that really took the tension off my back.  Hit my glutes, hamstrings, and hip flexors/quads really hard.  I want to make sure and make that part of my routine.  I was kind of dragging @$$ while getting started so I need to do a better job of time management if I want to try and get a WOD in too.

20 & 21 Oct 12

I had drill with my reserve unit and formation was at 0500 both days.  Also the gym closed at 5 pm on Saturday, and I was driving home on Sunday so no workouts.

Here's the latest

17 Oct 12

Hang Snatch

10 x 1 Rest=60s

45, 55, 65, 75, 85, 95, 105, 115, 125, 125

Hang Clean

10 x 1 Rest=60s

95, 105, 115, 125, 135, 145, 155, 165, 175, 175

Tried to focus on getting deep in the squat positions. Still kicking my feet out wide instead of squatting down further. Need more work.

Bench

5 x 115#

5 x 135#

5 x 155#

5 x 185#

3 x 205#

1+2 x 235#

Ah, not bad I guess. Wanted to get 5 on the last one but whatever.

18 Oct 12

Rest day. Wanted to go run or play basketball, but we got back to the hotel kind of late and only had an hour before dinner.

19 Oct 12

Last night I had a dream where I got stabbed in the back, this morning at the gym I was doing my warmup with the bar. Just some full range of motion Snatches and C&J and I felt shooting pains in my lower back. Coincedence? Hmmm...

Decided to call it, maybe after I get to drill it will have loosened up.

20 & 21 Oct 12

I had drill with my reserve unit and formation was at 0500 both days. Also the gym closed at 5 pm on Saturday, and I was driving home on Sunday so no workouts.

22 Oct 12

Oly Lifts

Snatch - Rest=60s

2 x 2 - 95#

2 x 2 - 110#

2 x 1 - 120#

2 x 1 - 130#

4 x 1 - 115#

Felt pretty good on these. I'm throwing the weight a lot higher, or maybe I'm getting better at getting under it. Either way, felt pretty good.

Snatch Pull to Knees

3 x 5 - 155#

Very short range of motion, but I tried to visualized the proper hip position through the entire movement.

Snatch Grip Behind the Neck Press

3 x 5 - 65#

Maybe a little light, but I'm so weak on this movement that I wanted to err on the side of caution. Got all the reps with no pain.

Strength - Finished 3 weeks of Wendler, so starting over without rest week.

Squat - Cycle 2, Week 1

5 x 135#

5 x 155#

3 x 185#

5 x 220#

5 x 240#

5+5 x 260#

Made that my woman! Using a bench again to check depth, and it is just below my knee in height.

Ran out of time for a WOD. However, I did do about 5 min of foam rolling this morning and that really took the tension off my back. Hit my glutes, hamstrings, and hip flexors/quads really hard. I want to make sure and make that part of my routine. I was kind of dragging @$$ while getting started so I need to do a better job of time management if I want to try and get a WOD in too.

Catch yall up.

Here's what I've been up to.

 I, of course, caught what the rest of the family has and so I've been sick and taking care of everyone the last couple of days. Not too mention I was diving all day Thurs and Fri which didn't leave anytime for working out. So I just rested and actually feel quite a bit better. Today's workout:

15 Oct 12

15 min to establish Snatch 1RM
5 x 45#
1 x 65#
1 x 75#
1 x 95#
1 x 115#
1 x 125#
1 x 135# (F)
1 x 135# PR!!!! (I think)
A little sloppy, but a lot better than my previous attempts. Still need to work on getting under the bar, but didn't press it up, just locked out!

15 min to establish C&J 1RM
5 x 45#
1 x 95#
1 x 135#
1 x 155#
1 x 165#
1 x 175#
1 x 185# PR!!!!
I was really proud of this one. Went into a full front squat, and jerked it pretty easily

Squat
5 x 45#
5 x 135#
5 x 185#
5 x 225#
3 x 250#
1+4 x 280#
Felt good. Need to make sure my depth is good, but it felt good.

I PR'd on snatch when Taylor Swift came on, and PR'd on C&J when Nicki Minaj came on. Coincedence? I think not...

16 Oct 12

Clean and Jerk
2 x 2 x 125#
2 x 2 x 135#
2 x 1 x 155#
2 x 1 x 175#
4 x 1 x 155#
Rest=60s
Felt good. Most of these were power clean, because I'm lazy! I've got to get better about that.

5 rds of:
5 OHS @ 45#
8 Pullups
Rest 30s
Need to add some weight but range of motion was good.

WOD
3 rds of:
Box Jump Sequence - 12", 18", 24", 30"
10 GHRs
10 40# KB Swings
(Finish with a Box Jump Sequence)
4:20

Fun workout. Me likey.

I also did some jumps on the basketball court, in my vibrams. I was getting 5-6 inches above the rim every time. Getting closer!

Latest workouts

I haven't jumping hardly at all lately.  I am focusing on getting some solid strength numbers.  Plus, I just haven't had good opportunities to get to play bball.  I am going to add 1 plyo exercise to my warmup each workout day.  Anyhow, here's what I've been up to:

6 Oct 12 Press 5 x 45# 5 x 95# 3 x 115# 5 x 120# 5 x 140# 5+1 x 155# Wanted 8 on the last one but whatever. Hang Snatch 6 x 2 @ 60# EMOM I made sure to go into a deep OHS position, pause then go up. Definitely feeling more comfortable in that position.

7 Oct 12 Rest day. 8 Oct 12 Squat 5 x 45# 5 x 135# 5 x 155# 3 x 185# 3 x 210# 3 x 240# 3+2 x 265# Not bad, felt kind of heavy, but good. Snatch 3 x 70# 3 x 85# 3 x 95# Felt really good on these. Really got deep in my OHS position. Feel like I'm getting better! Run 1.5 mi run in 12:30 (8:20 min/mi) Ran home from the Auto shop, it was a little chilly but I tried to focus on my form and really moving efficiently. Felt pretty easy.

9 Oct 12 1.5 mi run 12 min (8 min/mi) Same run as yesterday, just in reverse. Back was a little tight but not too bad. Going to do speed work at lunch.

9 Oct 12 (Cont) Lunch CFE Warmup: 5 min jog Workout: 3 rds of: 200m - 400m - 600m Rest=1:1 Rd 1: 39.45 s (4:58 min/mi) - 1:27 (5:26 min/mi) - 2:27 (6:16 min/mi) Rd 1: 40.75 s (5:18 min/mi) - 1:32 (5:49 min/mi) - 2:26 (6:14 min/mi) Rd 1: 42.87 s (5:41 min/mi) - 1:38 (6:09 min/mi) - 2:30 (6:40 min/mi) Total distance: 3.1 mi Pretty good run. Tried to control myself on the 200s and I guess that helped. Still fell off my pace but not that bad. Need to work those 600 and 800 distances more I think.

10 Oct 12 Bench Press 5 x 45# 5 x 95# 5 x 115 3 x 140# 3 x 165# 3 x 195# 3+4 x 225# PR!!  BOOM!! Most reps I've ever done with 2 plates. Not earth shattering by any means, but it's always been a personal goal to rep out 225, and I fo sho did it. Bar touched chest every time! Hang Power Cleans 5 x 2 @ 95# EMOM WAY TOO LIGHT!!!! Need to at least be 135#. Holy crap! I planned on doing a WOD but my little girl is sick and threw up so I had to run to the store to get a thermometer and some kids tylenol. I feel terrible for my little one. It's not serious, but she just looks so sad.

Two Previous Workouts

4 Oct 12 No basketball again!  WTC?!?!?! Will I ever play again? CFE at Lunch: Warmup: 7 min jog @ 10 min/mi 3 x .5 mi with 2 min recovery Rd 1: 3:36 (7:14 min/mi) Rd 2: 3:42 (7:24 min/mi) Rd 3: 3:30 (7:00 min/mi) Warmdown: 5 min jog back It was a really pretty day and I ran at South Alabama's Nature Trail which was really fun, so these were all trail times which tend to be much slower. Nowhere near a PR but still fun.

3 Oct 12 Going back to a strength program I know works for me and I've been able to stick to (not really sure why this one works for me). 5/3/1 with assistance work, with a few metcons and CFE runs sprinkled in. Bench 8 x 45# 5 x 95# 5 x 115# 5 x 145# 5 x 165# 5 x 185# 5+3 x 205# Felt good, all reps touched chest. Not sure if that's a PR or not, but felt good about it. WOD 5 rds of: 10 ring pushups 1 "no legs" rope climb @ 10' Didn't time it, but had limited rest. I started sitting, pulling to standing then a couple of pulls to the top. I need a lot more practice.

Update!

Sorry I haven't bee updating.  Been at my 2 week training for the Reserves.

26 Sep 12 AM: Pushups 1 min on/1 min off 45 sec on/45 sec off 30 sec on/30 sec off 15 sec on Got 50, 37, 22, 10. Talk about feeling the burn! 2 min rest Situps 1 min on/1 min off 45 sec on/45 sec off 30 sec on/30 sec off 15 sec on Got 50, 35, 20, 15. How could 2:30 suck so bad? PM: Power Clean 5 x 45# 5 x 95# 5 x 115# 5 x 135# 5 x 135# 5 x 135# Felt good on all these. Throwing the weight around! Dips 15 x BW 15 x 10# 12 x 20# Going to keep adding weight. See what I can do. Was going to try a WOD but it was so crowded that I couldn't. 27 Sep 12 AM: Long Intervals Warmup: Jog 5 min Workout: Run 5 min Walk 2 min Run 6 min Walk 3 min Run 7 min Did the first two intervals at 6:40 min/mi, then the last at 7:20 min/mi. Total distance was about 3.5 mi. Tough workout. 28 Sep 12 PM: Hang Snatch 5 x 45# 5 x 65# 5 x 75# 5 x 95# 5 x 100# Felt pretty good. Really concentrating on dropping below the bar and letting it float up. Squat 5 x 135# 5 x 185# 5 x 225# 5 x 275# 5 x 290# 290 was tough, but not terrible. My depth wasn't bad but could be better. Still working. Bench 5 x 45# 5 x 135# 5 x 185# 5 x 205# 5 x 225# Just have to keep adding weight. Pullups 2 x 12 I'm definitely getting better at these. 29 Sep 12 Deadlift 5 x 135# 5 x 185# 5 x 225# 5 x 275# 5 x 315# Man, that was heavy! I think I had a CNS overtraining issue today. Once I got done with 315, my whole body was shaking, and my heart was racing. Could be my horrible eating today I guess, or the fact that I squatted heavy yesterday. Going to research it a little more. 30 Sep 12 Travel day. 14 hours on the road and in the air. 1 Oct 12 Just spent all day with my family. Probably should have gotten up but I wanted to be there when my little girl woke up. It was a good day. Best day in over 2 weeks. 2 Oct 12 No basketball today, so I decided to get some lifting in and it went HORRIBLY!!! I've had bad days at sports before, but this is one of the few times I've ever just sucked it up lifting. Was going to get to 285# x 5 on Squat and 175# on press, but didn't make it past 225#. Ugh. I just had nothing. Lunch Workout 3 rds of 400 m run 40 Squats 30 Situps 20 Pushups 10 Pullups 17:32 Ugh, I suck again. At least I did it. I almost didn't even attempt it. Better than nothing.

Run in the morning, CRAP in the afternoon!

25 Sep 12 AM: Speed/Track Work Warmup Jog for 5 min 3 rds of: Sprint 1/2 lap, walk 1/2 lap Sprint 1 lap, walk 1 lap Sprint 2 laps, walk 1 lap We did this on an indoor track that was about 150 m per lap. The turns were really tight and it was pretty hot in there. Not sure what my times were because I was really just trying to push my trainees. I was out of breath for a bit after each one though. Good workout. Ended up doing 18 laps which is about 1.5 mi (which is the distance of our PT test in the AF). PM: LAZY!!!! I thought about going to play basketball, but decided against it. I'm a lot less sore than I was last week though which is good. I definitely think I just wasn't eating enough to support recovery. But last night I eat like crap, and I felt it this morning, plus I tossed and turned all night. Correlation? I think so!

Latest Workouts

23 Sep 12

Supposed to be a rest day but I went and played basketball with some kids.  Had some good jumps and got a pretty good sweat.

24 Sep 12

AM:
50,40,30,20,10
Pushups/Situps
10:21

5 x 15
Leg throws

PM:
ME Lower Day
Squat
5 x 45
5 x 135
5 x 185
5 x 225
3 x 255
3 x 275
3 x 295

6 x 6 Pullups in between sets

Improved 20# from last week.  Not bad.  Felt pretty good about my depth and form.

Box Pistols
3 x 8ea
Damn these are tough.

DB RDL
3 x 10 @ 50#ea
Felt good.

Pretty good workout.  Wanted to do some oly lifting and some jumping but time and crowd took precedence.  Can't wait to get back home.

5km plus Upper Workout

22 Sep 12

AM:

Ran a 5 km with one of the guys in our program.  It was the first time he had run that far without stopping and did it in under 30 min, which I thought was great for him.  It was a great morning for running.

PM:

Upper Repetition Day

Bench Press
4 x 12 @ 135#
Kept the rest periods pretty short.  Definitely felt the burn.

a) Behind the head Pulldowns
3 x 10 @ 100#

b) Cable Shoulder Press
3 x 10 @ 35# ea

BB High Pulls
3 x 10 @ 45#

a) DB Shrugs
3 x 10 @ 60# ea

b) DB Curls
3 x 8 ea @ 30# ea

If this is what I have to do to get bigger and stronger, than I guess this is what I'll do.  I usually don't go for bodybuilder type workouts, but whatever works.

Thursday and Friday's Activities

20 Sep 12
AM: Long Intervals

5 min warmup jog

3 x 0.5 mi intervals with 2 min rest
Did the first two pretty slowly, then the last one I left the group and did it in 3:20. Not bad. I made a girl puke, so I'm pretty proud of that.

5 min walk

PM:
Decided to take the evening off. I'm pretty tired, and I'm not sure if it's the caloric restriction I've had lately by trying to eat super clean or what but I'm still sore from Monday and I'm just tired! So, stayed in, watched tv. Took it easy.

21 Sep 12

AM:
Trained my supplemental PT group.  We did:

Pushups/Situps: 3 x 20

5 rds of 1 min ea
Burpees
KB Swings
Punching Focus Mitts
Rest

I actually just held the mitts for everyone, but that's a decent little workout.  They did really well and the burpees killed them!

PM:
Dynamic Lower Day

Hang Power Cleans
8 x 2 @ 135# - every 30s
The turn around was really fast.  Almost felt continuous, cause it took about 8 seconds to do my 2, then before I knew it I had to go again.

Jumping Practice
5 x 3 jumps
Did drop steps for two sets, then 3 step for two sets, then full run up for one.  I was not jumping very high at all!  The floor was that weird poured rubber stuff so I think that had a negative effect.  My legs were also still pretty weird feeling from the running and stuff earlier in the week.  Probably getting about 2 inches over on drop steps, 3 on 3 steps, and maybe 3.5 on a full run up.  Just wasn't feeling good and it showed.

Foot Elevated Split Squats
2 x 8 ea w/ a plate in each hand
I will not be doing these again.  I couldn't get the form right, and tweeked my left ankle a bit.  I think I'll just stick to lunges and Bulgarian Split Squats.

GHR
3 x 8
They actually had a GHD!  It was awesome to have the correct piece of equipment to do the exercise.  I could have gotten 10 or 12 but didn't want to push too hard.

Russian Twists
3 x 10 @ 50#
Used the cables and rope, I guess it was ok.  Not sure about this one either.
Gym was closing and I had lost all motivation.  I'm ready for a day off on Sunday, FO SHO!