3 Jan 13
Basketball Day!!! Played several games and had a good time. I played pretty good. Still slow on my hands but I'm passing better, still a little unfocused. I also need to practice playing better defense. Also, I was super close to dunking after we finished playing. I had one of the guys throw me an oop and after 4 horrible tosses, he threw a good one and I just miss timed it a little bit. I think I'll get it on Tuesday!
Basketball Day!!! Played several games and had a good time. I played pretty good. Still slow on my hands but I'm passing better, still a little unfocused. I also need to practice playing better defense. Also, I was super close to dunking after we finished playing. I had one of the guys throw me an oop and after 4 horrible tosses, he threw a good one and I just miss timed it a little bit. I think I'll get it on Tuesday!
2 Jan 13
Juggernaut 2.0 - 5s Wave -
Bench Day
Hang Power Snatch
12 min to establish 1RM
45, 65, 85, 95, 115, 125, 135 - PR
Only 10 lbs off my Snatch 1RM. And I didn't press it at all, just threw it clear over my head. I know I'm getting stronger, if I could just do a better job of dropping under the bar I think I would be able to do quite a bit more.
12 min to establish 1RM
45, 65, 85, 95, 115, 125, 135 - PR
Only 10 lbs off my Snatch 1RM. And I didn't press it at all, just threw it clear over my head. I know I'm getting stronger, if I could just do a better job of dropping under the bar I think I would be able to do quite a bit more.
Bench
4 x 5 - 165
1 x 12 - 165
Seemed pretty light, but whatever.
WOD
15-12-9
Hang Power Cleans – 135
1 x 12 - 165
Seemed pretty light, but whatever.
WOD
15-12-9
Hang Power Cleans – 135
Ring Dips
6:34
6:34
My heart was seriously about
to explode on the first set. Not sure why but man, I got through about 8 power
cleans and my heart was beating so fast I almost puked. After I calmed down, it
wasn't so bad but I'm going to have to do some research on what the deal is.
1 Jan 13
So, it's a new year.
Hopefully I can be a better husband, father, brother, son, and friend than I
was last year. I would also like plenty of other things, but they are
irrelevant when compared with the first two.
Juggernaut 2.0 - 5s Wave - Squat Day
First workout of the year!!!
C&J
Warmup- 45#, 135#
5 x 1 - 150#
3 x 1 - 165#
2 x 1 - 175#
8 x 1 - 135#
Rest=60s
This took a really long time. I started getting a little tired and started just power cleaning it, but on the last few I really focused on going deep into my front squat. I know I did 165 all the way down cause I almost rolled backwards once.
Squat
5 x 5 - 225#
1 x 10 - 225#
Felt pretty good, questionable depth on some, but most were good. It was after 6 when I got done with my squats so I decided to skip the WOD I had planned. Good thing too cause my daughter woke up at like 615 ready to play!
Juggernaut 2.0 - 5s Wave - Squat Day
First workout of the year!!!
C&J
Warmup- 45#, 135#
5 x 1 - 150#
3 x 1 - 165#
2 x 1 - 175#
8 x 1 - 135#
Rest=60s
This took a really long time. I started getting a little tired and started just power cleaning it, but on the last few I really focused on going deep into my front squat. I know I did 165 all the way down cause I almost rolled backwards once.
Squat
5 x 5 - 225#
1 x 10 - 225#
Felt pretty good, questionable depth on some, but most were good. It was after 6 when I got done with my squats so I decided to skip the WOD I had planned. Good thing too cause my daughter woke up at like 615 ready to play!
31 Dec 12
Basketball!!! Normally we play on Tuesday, but since that is New Year's Day the Y is closed and no one would show up anyhow. It was fun. We played 3 games of 3 on 3.
Basketball!!! Normally we play on Tuesday, but since that is New Year's Day the Y is closed and no one would show up anyhow. It was fun. We played 3 games of 3 on 3.
30 Dec 12
My birthday!!! Also a rest day, but my parents babysat for us and me and they wifey went to see the Hobbit. It was really good. I'm excited for the next two to come out!
29 Dec 12
Juggernaut 2.0 - 8s Wave - Press Day
Snatch
20 min to get a 1RM
45, 65, 95, 115, 135, 145 - PR
I pressed it a little, and it was still a pretty high catch but I'll take it!
Press
5 x 45
5 x 85
3 x 105
2 x 115
2 x 125
12 x 130
Felt pretty easy.
WOD
"12 Days of Christmas" from Outlaw
1 C&J - 115#
2 MU
3 Box Jumps - 30"
4 Hang Snatch - 115#
5 Burpees
6 Push Press - 115#
7 Pistols
8 T2B
9 Wall Ball - 9# ball
10 Pullups
11 Pushups
12 Front Squats - 115#
7:13
I scaled it back a lot, but it was still a smoker. I can't imagine doing it as RX'd. I was supposed to use more weight, and do 1, then 1-2, then 1-3, etc.
Yeah, NO WAY!
My birthday!!! Also a rest day, but my parents babysat for us and me and they wifey went to see the Hobbit. It was really good. I'm excited for the next two to come out!
29 Dec 12
Juggernaut 2.0 - 8s Wave - Press Day
Snatch
20 min to get a 1RM
45, 65, 95, 115, 135, 145 - PR
I pressed it a little, and it was still a pretty high catch but I'll take it!
Press
5 x 45
5 x 85
3 x 105
2 x 115
2 x 125
12 x 130
Felt pretty easy.
WOD
"12 Days of Christmas" from Outlaw
1 C&J - 115#
2 MU
3 Box Jumps - 30"
4 Hang Snatch - 115#
5 Burpees
6 Push Press - 115#
7 Pistols
8 T2B
9 Wall Ball - 9# ball
10 Pullups
11 Pushups
12 Front Squats - 115#
7:13
I scaled it back a lot, but it was still a smoker. I can't imagine doing it as RX'd. I was supposed to use more weight, and do 1, then 1-2, then 1-3, etc.
Yeah, NO WAY!
Just did some checking, the
last time I can find that I did JT was on May 25th, 2010. I did it in 20:23!!!I'm sure my range of motion
was equally bad on that one, so that is one hell of an improvement.
28 Dec 12
Juggernaut 2.0 - 8s Wave - Deadlift Day
2 Hang Power Cleans + 1 Split Jerk
6 x 2 - 135# EMOM
I used my new bumpers. The weight was good, and I was getting some good velocity.
Deadlift
5 x 135
5 x 160
3 x 190
2 x 225
10 x 250
Felt heavy at first but once I got going it wasn't bad. Probably could have gotten 12, but decided 10 was plenty.
Stepups
3 x 10 - 85# on a 20" box
I started using a 24" box and almost fell over when I caught my two on the edge! Then I used the 20".
I'm sure my range of motion
was equally bad on that one, so that is one hell of an improvement.28 Dec 12
Juggernaut 2.0 - 8s Wave - Deadlift Day
2 Hang Power Cleans + 1 Split Jerk
6 x 2 - 135# EMOM
I used my new bumpers. The weight was good, and I was getting some good velocity.
Deadlift
5 x 135
5 x 160
3 x 190
2 x 225
10 x 250
Felt heavy at first but once I got going it wasn't bad. Probably could have gotten 12, but decided 10 was plenty.
Stepups
3 x 10 - 85# on a 20" box
I started using a 24" box and almost fell over when I caught my two on the edge! Then I used the 20".
Pretty good workout. Still
resting too much and need to get more motivated in the mornings.
27 Dec 12
Bench
5 x 45
5 x 135
5 x 155
3 x 175
3 x 195
10 x 200
I was happy with 10, but it was getting pretty heavy.
WOD
"JT"
21-15-9
HSPU
Ring Dips
Pushups
7:38
UGH!! My range of motion was pathetic! I mean it was like barely half way down. Anyhow, whatever. I'm ready to use my jump rope and bumpers tomorrow!
25 & 26 Dec 12
Nothing! It's Christmas! I got a pair of 45# bumper weights from my inlaws and a speed rope from my wife! It's on like donkey kong!
Nothing! It's Christmas! I got a pair of 45# bumper weights from my inlaws and a speed rope from my wife! It's on like donkey kong!
24 Dec 12
Still not feeling 100% with my back and my allergies are still kicking my butt. Pretty good little workout in spite of it.
Box Jumps
5 x 2 @ 24" Box
Easy, need a higher box
Hang Squat Cleans
3 x 45#
Still just working range of motion. Felt pretty good, but my back is still so tight.
Squats
5 x 45
5 x 135
5 x 155
3 x 175
2 x 205
1 x 225
10 x 235
Not bad.
23 Dec 12
Rest Day.
Rest Day.
22 Dec 12
I was working on my daughters Christmas present for a long time and was only able to do the following:
Press
5 x 45
5 x 95
5 x 105
8 x 115
8 x 115
8+4 x 115
Felt pretty easy. I know I can do a lot more.
I was working on my daughters Christmas present for a long time and was only able to do the following:
Press
5 x 45
5 x 95
5 x 105
8 x 115
8 x 115
8+4 x 115
Felt pretty easy. I know I can do a lot more.
21 Dec 12
Had a terrible headache when I woke up, so I decided to take the day off.
20 Dec 12
Basketball Day!!! I played ok. Didn't push it too hard. Just got in a really good sweat. Speaking of sweat, our gym's floor slab was sweating so bad that half the gym was soaked! I'm getting really tired of that gym.
Had a terrible headache when I woke up, so I decided to take the day off.
20 Dec 12
Basketball Day!!! I played ok. Didn't push it too hard. Just got in a really good sweat. Speaking of sweat, our gym's floor slab was sweating so bad that half the gym was soaked! I'm getting really tired of that gym.
19 Dec 12
Super Early Workout!!! Had to start at 430am because I had to meet my ride at 6 to go diving all day.
Juggernaut 2.0 8s Wave - Week 2 - Bench Day
Snatch
3 x 5 - 45
Just wanted to get my ROM back. Still nursing my ankle a bit. It's pretty achey in the morning so I wanted to try some light weight this week on the more dynamic movements.
Bench
3 x 5 - 45, 150, 170
2 x 8 - 180
1 x 8+4 - 180
Felt good. Pretty easy to get 12, probably could have gotten 15 but just got bored.
WOD
5 x 5 x 5
5 Rds of:
5 OH Press
5 High Pulls
5 Curls
5 Tricep Press
5 Bent over rows
All with 45# bar, and never setting the bar down.
4:53
My forearms were on fire about round 4. I mean, I had like some weird disorder afterward where my hands wouldn't work right. It was hard to use the door knob.
Oh, I also had to dive a 3/4 mi long bridge and it was about 50 degrees outside and the water temp was about 58. Not too mention I was scraping oysters and growth off of 18" square concrete piles while underwater. I was in the water for over 2 hours, man I was smoked after that one!
Super Early Workout!!! Had to start at 430am because I had to meet my ride at 6 to go diving all day.
Juggernaut 2.0 8s Wave - Week 2 - Bench Day
Snatch
3 x 5 - 45
Just wanted to get my ROM back. Still nursing my ankle a bit. It's pretty achey in the morning so I wanted to try some light weight this week on the more dynamic movements.
Bench
3 x 5 - 45, 150, 170
2 x 8 - 180
1 x 8+4 - 180
Felt good. Pretty easy to get 12, probably could have gotten 15 but just got bored.
WOD
5 x 5 x 5
5 Rds of:
5 OH Press
5 High Pulls
5 Curls
5 Tricep Press
5 Bent over rows
All with 45# bar, and never setting the bar down.
4:53
My forearms were on fire about round 4. I mean, I had like some weird disorder afterward where my hands wouldn't work right. It was hard to use the door knob.
Oh, I also had to dive a 3/4 mi long bridge and it was about 50 degrees outside and the water temp was about 58. Not too mention I was scraping oysters and growth off of 18" square concrete piles while underwater. I was in the water for over 2 hours, man I was smoked after that one!
18 Dec
12
Basketball Day!!! I played with the other group this morning. It is always fun playing with them and their gym is much better than ours. Except they have a tile floor and it is hard and slick, not good for jumping at all. Our floor is that hard rubber tiles, a little better on the knees but also pretty crappy for jumping. I played pretty good, and ran hard.
Basketball Day!!! I played with the other group this morning. It is always fun playing with them and their gym is much better than ours. Except they have a tile floor and it is hard and slick, not good for jumping at all. Our floor is that hard rubber tiles, a little better on the knees but also pretty crappy for jumping. I played pretty good, and ran hard.
17 Dec
12
C&J
3 x 5 - 45
I just wanted to start getting some range of motion back in my ankle. It was pretty tender with this light weight so I didn't want to push it.
Squat
5 - 135
5 - 175
5 - 200
8 - 215
8 - 215
8+2 - 215
Not a spectacular performance, but whatever.
GHR
3 x 10
Felt good about these. Starting to really focus on my hamstrings while pulling, and using less arms to spot myself.
I considered an additional WOD but just didn't follow through. I need to find some motivation somewhere. I feel like I'm just going through the motions everyday, instead of pushing myself to be better. I know you can't go all out everyday, but my lackluster days should be the minority, not the norm!
C&J
3 x 5 - 45
I just wanted to start getting some range of motion back in my ankle. It was pretty tender with this light weight so I didn't want to push it.
Squat
5 - 135
5 - 175
5 - 200
8 - 215
8 - 215
8+2 - 215
Not a spectacular performance, but whatever.
GHR
3 x 10
Felt good about these. Starting to really focus on my hamstrings while pulling, and using less arms to spot myself.
I considered an additional WOD but just didn't follow through. I need to find some motivation somewhere. I feel like I'm just going through the motions everyday, instead of pushing myself to be better. I know you can't go all out everyday, but my lackluster days should be the minority, not the norm!
16 Dec
12
Rest day. How can so much bad stuff happen in one week? My cousin was found dead, my bosses uncle died, the CT shooting, and I just found out that my wife's old boss (a pretty close friend) was in a car accident Friday night and his wife was killed and he has a broken neck! What is going on?
Rest day. How can so much bad stuff happen in one week? My cousin was found dead, my bosses uncle died, the CT shooting, and I just found out that my wife's old boss (a pretty close friend) was in a car accident Friday night and his wife was killed and he has a broken neck! What is going on?
15 Dec 12
Juggernaut 2.0 8s Wave - Week 1 - Press Day
Press
1 x 5 - 45
4 x 8 - 105
1 x 8+7 - 105
Felt pretty light, but I guess it's supposed to at this point.
WOD
"Lord of the Rings" (I just made that up!)
10,9,8,...., 1
Ring Dips
Ring Pullups
Ring Pushups
I got through them all, but of course didn't start my timer. Pretty good stuff, just a pain to put the rings up and down every time.
Pretty good workout. Anyhow, I can tell I'm getting bigger. My shirts are a lot tighter, I've put on a few pounds, but my pants are fitting a little tighter too. Well, gotta put on some fat to add muscle I suppose.
Juggernaut 2.0 8s Wave - Week 1 - Press Day
Press
1 x 5 - 45
4 x 8 - 105
1 x 8+7 - 105
Felt pretty light, but I guess it's supposed to at this point.
WOD
"Lord of the Rings" (I just made that up!)
10,9,8,...., 1
Ring Dips
Ring Pullups
Ring Pushups
I got through them all, but of course didn't start my timer. Pretty good stuff, just a pain to put the rings up and down every time.
Pretty good workout. Anyhow, I can tell I'm getting bigger. My shirts are a lot tighter, I've put on a few pounds, but my pants are fitting a little tighter too. Well, gotta put on some fat to add muscle I suppose.
14 Dec
12
Juggernaut 2.0 8s Wave - Week 1 - Deadlift Day
Deadlift
1 x 5 - 45
1 x 5 - 135
4 x 8 - 205
1 x 8+4 - 205
Felt good. Ankle felt fine.
Step ups
3 x 10 - 45# on 20" box
These really get my heart going. I definitely need to focus on some iso lateral stuff.
Situps/K2E
3 rds of
20 situps
10 K2E
I actually caught a cramp in my abs on the third set of situps. And holy crap! I suck so bad at K2E.
I decided to forgo the jumping and oly lifting which was probably smart. I'll get back to that next week.
Juggernaut 2.0 8s Wave - Week 1 - Deadlift Day
Deadlift
1 x 5 - 45
1 x 5 - 135
4 x 8 - 205
1 x 8+4 - 205
Felt good. Ankle felt fine.
Step ups
3 x 10 - 45# on 20" box
These really get my heart going. I definitely need to focus on some iso lateral stuff.
Situps/K2E
3 rds of
20 situps
10 K2E
I actually caught a cramp in my abs on the third set of situps. And holy crap! I suck so bad at K2E.
I decided to forgo the jumping and oly lifting which was probably smart. I'll get back to that next week.
13 Dec 12
Basketball Day!!! I actually felt really good and played 3 games of 4 on 4 full court. I played ok, shot really good one game, really bad one game, and ok in one, so we'll say pretty good overall. I'm surprised that my ankle didn't bother me that much, granted I didn't drive too much and was pretty selective about when I jumped. Anyhow, I wore a brace but I'm not sure how much it helped.
Basketball Day!!! I actually felt really good and played 3 games of 4 on 4 full court. I played ok, shot really good one game, really bad one game, and ok in one, so we'll say pretty good overall. I'm surprised that my ankle didn't bother me that much, granted I didn't drive too much and was pretty selective about when I jumped. Anyhow, I wore a brace but I'm not sure how much it helped.
12 Dec 12
So I had one of the most disappointing workouts I've had in a long time. I just felt lazy. I did my (primary lift) Bench, but was less than stellar. I did 10 HSPU and called it. yeah, my ankle hurts but I think I am just being a wuss. UGH!!!!
Bench
4 x 8 - 170
1 x 8+4 - 170
Whatevs...
So I had one of the most disappointing workouts I've had in a long time. I just felt lazy. I did my (primary lift) Bench, but was less than stellar. I did 10 HSPU and called it. yeah, my ankle hurts but I think I am just being a wuss. UGH!!!!
Bench
4 x 8 - 170
1 x 8+4 - 170
Whatevs...
It looks like you've got some good fitness goals and a good program to get you there. Here's to your success this new year!
ReplyDeleteThanks man. I appreciate it. Same to you!
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