September 23, 2014
workout, 9.23.2014

Not really a workout today. Shipped October, had some free time (Blair and Paul went out to get their outfits for FOTT), and decided I should try and PR my back squat. I’d wanted to do that last night, but the magazine took priority.

My goal is 330#. That’s roughly 2x my bodyweight—I’m typically 165-167#, depending on if I’ve pooped or eaten too well or drunk too much water or whatever. Still. Squatting double your bodyweight is a pretty rad thing to be able to do. And I already hit the last milestone: 315# (six 45# plates).

I got up to 295# today. That was the last single I did before failure. Tried and bailed on 315# maybe 4 times. It did not feel great. 

So. I’m going to rest and go back later this week and try again.

Argh.

At least there’s Fashion on the TOWN tonight. I’m always up for a free party.

September 18, 2014
workout, 9.18.2014

Production week. Had to go to the gym to get moving. Been sitting in my chair almost all day. Show up at CFR, and turns out only 1 person has actually been into the gym since noon. Go figure. I guess it’s just one of those days.

A: Front squat

  • 5-4-3-2-1-5 // 260# — Erm. Yes. 260# is definitely hard. But I think it’s absolutely reasonable to get 280# or more when we retest for 1RM. It’s just one rep, and I won’t necessarily be doing as many reps beforehand so I can be a little fresher. Weight scheme was: 205-215-230-245-260-205#. 

B: 10 minutes, EMOM

  • Even: 10 ring dips
  • Odd: 5 shuttle runs

Whoops this was hard. Wasn’t expecting the ring dips to get me like they did. Or for the shuttle runs to wind me as much. But yay! At least it’s over!

September 16, 2014
workout, 9.16.2014

Last week of the squat cycle. Next week, we’re testing for 1RM. I think I’ll wait until later in the week, to give my body some time to recover and not feel sore. Although I guess it’ll be a good idea to do some volume at lower weight so as not to loose the groove I’m in now.

A: Back squat

  • 6-6-4-3-2-6 // 285# — 1RM percentage/weight scheme: 75-80-85-90-95-75%, which equates to 225-240-255-270-285-225#. Getting hard, but not so hard tonight. I am feeling pretty confident I can duplicate my 315# effort from the late spring, and potentially hit 325# or 330# for a new 1RM. I think 330# would be really cool. That’s 2x my body weight, assuming I’m at a steady 165#. I haven’t weighed myself in a while.

B: 10 minutes, EMOM

  • Even: 10 push ups
  • Odd: 5 pull ups, no kipping

Nothing fancy here. Just doing the work.

Afterwards, I changed out of my gym clothes and went to an artist’s studio drop-in (gorgeous space—SOOO jealous) and then Breakwater. One of our contributors at TOWN was doing a guest bartending stint for charity. Cocktails for a Cause. The boss picked up the bill.

YES.

September 15, 2014
workout, 9.15.2014

A: Heavy squat clean

  • 205# — Really wanted 215# for a PR for my birthday-ish. Tried twice, bailed twice. I’m stalling (well, not really) on the second pull—the bar doesn’t accelerate, it just kind of keeps sort of going up and that’s just not good enough when it gets that heavy. I need to work out explosive pulls out of the hang position. Hopefully that will help. But I am happy with 205#, because I don’t think I’ve tried for a heavy rep since maybe April.

B: For time

  • 200 single unders
  • 50 wall balls (30# slam ball)
  • 200 single unders
  • 50 walking lunges, with 30# slam ball overhead

11:48 — Originally, the WOD had 100 DUs instead of singles. But good God. I would have taken over half an hour to do 100 DU attempts. Anyways. A good one. Using a 30# slam ball was hella hard, but I think I may start doing that to practice. Would definitely make a 20# med ball feel light as hell.

Afterwards:

Worked on some hang power cleans to get that acceleration down. I don’t know if it helped at all, but I guess I was able to focus more on exploding and pulling high. Stayed at 135#, did a rep or two at 155#.

And then, a tabata row—8 rounds of:

  • 20 sec row
  • 10 sec rest

880+ m — Got somewhere in the 880m range, but I don’t remember. It sucked a bunch though.

September 14, 2014
workout, 9.14.2014

It’s my birthday, and I’ll squat if I want to.

Had to make up for the end of the week, where I didn’t workout hardly at all.

Just hit the front squat cycle that I missed. No metcons today.

A: Front squat

  • 245# // 5-5-4-4-3-5 — 1RM percentages for this rep scheme today: 70-75-80-85-90-75%, which translates to 190-202-215-230-245-202# for the entire workout. They were hard. Especially because I’m running on beer/heavy Italian food from the previous night, and a PSL and a pumpkin cream cheese cupcake from earlier this afternoon.

September 9, 2014
workout, 9.9.2014

A: Back squat

  • 6-6-6-4-3-6 // 270# — These are so heavy. Percentage of 1RM per set: 70-75-80-85-90-75%. Getting ready for a PR. I feel it coming. Only been using a belt. No sleeves, no Oly shoes. Mmmmm.

B: 12 minutes, EMOM

  • Even: L-sits, 30 seconds max
  • Odd: 6 pull ups (no kipping)

Welp. These were terrible, especially after the pull ups yesterday. And there’s no way I did 30 seconds for all of the L-sits. More like, 10-15 seconds. Although for the first two sets/rounds of L-sits, I did manage 30 second holds.

September 9, 2014
workout, 9.8.2014

A: 14 minutes, EMOM

  • 3 power cleans // 165# — Built up in weight, but nailed the last 2 sets at 165#. The previous 2 were at 155#, too, with the built of the time spent at 135#. Banged the bar into my right collar bone so I have a real nice lookin’ hickey right under my neck. Pretty stoked about this. I didn’t think I would be able to manhandle this weight up, but I felt pretty dialed in. Need to practice Oly lifts regularly so I don’t lose any proficiency and get better at them.

B: For time

  • 30 kCal row
  • 30 burpees
  • 30 DB thrusters (45#)

7:48 Rx — Wowowowowow this sucked. Actually, only the DB thrusters were awful—I don’t think I’ve done above 40# before. The row was just about 500m or so, and the burpees were fine. I just had to remember to pace myself. I hate them so much, and they are so time consuming, I sometimes just gas myself trying to blow my way through them. 

Afterwards:

10 minutes, EMOM

  • Even: 7 strict pull ups
  • Odd: 7 push ups

Uhmm. This was harder than I thought it’d be. Ended up with my shoulders so toasted that I could only manage 5 pull ups for the last two rounds.

September 4, 2014
workout, 9.4.2014

A: Front squat

  • 5-5-5-5-4-4 // 230# — Thank God for belts. These are getting heavy. But for some reason, I’m not favoring my right side as much on these front squats compared to my back squats. Anyways. 1RM percentage and weights: 60-65-70-75-80-85% // 162-175-190-202-215-230#.

B: 7 minutes, AMRAP

  • 10 DB push press (40#)
  • 50 single-unders

5 + 4 — Rx was 30 DUs, but again, that would not have been fun. I’m not sure I would have finished more than 2 rounds. So, as far as making sure I was working throughout the 7 minutes, I did 50 SUs instead. That worked out. Everything was horrible and everything hurt. Especially my shoulders. Gonna feel that shit tomorrow.

September 3, 2014

A: 10 minutes, EMOM

  • 1 hang power clean, from below the knee // 165# — So, really, only 10 power cleans, and these were increasing in weight so I didn’t do them all at 165#. Tried to do one last one at 185#, but it didn’t go. Meh. Doing these from below the knee always makes me pause and think and that destroys any momentum I have (or maybe I’m just not doing these right?) and ugh.

B: 24 minutes

  • For 12 minutes: 30 seconds Airdyne, 30 seconds rest
  • For 12 minutes: 30 seconds rowing, 30 seconds rest

Eh. The Airdyne displays are never really accurate or don’t hardly work so I kind of ignore them. Got 1826m total for the row, though. That averages out to about 152m per 30 seconds, which is not bad, I guess.

I hung around and decided to do a modified version of the fundamentals class WOD:

For time, 10-9-8-7-6-5-4-3-2-1

  • Deadlifts (65#)
  • Strict press (65#)
  • Toes-to-bar

12:28 — Welp this was terrible. I don’t think I’ve really recovered much from doing a bunch of pull ups on Sunday and Tuesday, so this didn’t help. Anticipating hella soreness tomorrow. That’ll be fun. Trying to stretch a little tonight ‘cause my hip flexors are already being like NO. And I cannot allow them to be like that. Because tomorrow is front squats.

September 2, 2014
workout, 9.2.2014

A: Back squat

  • 10-8-6-6-6-4 // 255# — Jesus Christ. This was hard. 1RM percentage and weight scheme per set: 60-65-70-75-80-85%; 180-195-210-225-240-255#. A lot of volume, a lot of weight. My 1RM better go up. Today was the first time this squat cycle that I wore a belt, and I’m really glad I did. Don’t know if I would have been able to complete the workout if I hadn’t. Definitely still favoring my right side, especially as the weight goes up and the fatigue kicks in. Erggggghhhh.

B: 10 minutes, EMOM

  • Even: 5 toes to bar (no kipping)
  • Odd: 5 pull ups (no kipping)

Eh, wasn’t doing straight-legged toes-to-bar (I don’t think I have the flexibility in my hamstrings, not to mention the grip strength), but I did wait to come to a complete dead hang before getting into the next rep. Worked a little on the whole knees-to-elbow-kick thing for kipping t-2-b. Pull ups were fine, just fucking exhausted by the last set of them.

C: Bench press

  • 13-11 // 135# — Just two sets, max reps until failure. Obviously not my best lift, but I DO need to work on it.

And in good news, I think the general consensus is that if I had a stress fracture in one of my metatarsals, it’d be hurting a hell of a lot worse than it is. I was able to lift just fine, although things feel a little tender if I’m pushing off with my left foot.

September 2, 2014
maybe an injury?

I came down hard on the balls of my feet after some pull ups on Sunday, and now my left foot is a little sore. Just a little worried it might be a metatarsal stress fracture (thanks WebMD!).

Doesn’t seem too bad, as even when I palpate my foot, nothing seems amiss. There’s no pain, no swelling. It’s just a little soreness when I’m walking and I push off with my left foot.

Just going to take Advil and try to stay off of it.

August 31, 2014
workout, 8.31.2014

First time I’ve done a Sunday special at CFR. It was fucking horrible.

A:

  • 200m run
  • 40 pull ups
  • 200m run
  • 40 box jumps (24”)
  • 200m run
  • 40 thrusters (95#)
  • 200m run
  • 40 burpees
  • 200m run
  • 80 single-unders
  • 200m run

28:58 — Rx was supposed to be 40 DUs, but this was definitely not the workout to practice them. Ended up walking the 4th and 5th 200m because 1) it was hot as shit, and 2) I was out of gas, and 3) I really did not want to pass out on the blacktop. Everything else—all of those movements—were okay. The thrusters just took time, as did the burpees. The pull ups and the box jumps were easier to pace myself and grind through. Blargh.

B:

  • Try not to puke
  • Try to catch breath
  • Don’t die

August 30, 2014
workout, 8.28.2014

I guess this is two days late but also this has been a weird week of work and other things so whatever.

A: Front squat

  • 5-5-5-5-5 // 215# — Weight percentages were: 60-65-70-75-80%, or 160-175-190-202#. It was hard, but not too bad if I got to catch my breath between reps. Not as difficult as the back squats at equivalent 1RM percentages.

B: Sled push

  • 4x200’ // 90# — Don’t know how much the sled weighs; did the first 2 sets with 50# worth of plates, then 70# on the third, and finished it off with 90#. Not terrible, although it was hot and that’s pretty miserable when you have to push a sled around on hot asphalt.

August 27, 2014
workout, 8.26.2014

A: Back squat

  • 6-6-6-6-6 // 240# — Weight scheme was: 60-65-70-75-80%, which translates to 180-195-210-225-240#. That’s heavy. Rull heavy. But the only set I had difficulty on was the last one. The very last rep almost did not go up. That one was a grind, for sure. Form was not great, had a bit of a hip-wiggle as I shifted more weight onto my right leg. But it went up. And that was really the only bad rep. And I did these all without knee sleeves or a belt. Going to be interesting so see where I am when the cycle ends.

B: For time

  • 500m row
  • 35 burpees

3:59 Rx — Man, those burpees hurt. My quads were burning something fierce, which is usually not what I associate with burpees. Pretty sure the squats had something to do with that. But also the row. But also, I think I kept a pretty good pace through the workout and didn’t pause to rest too much. Also probably means I should have gone a little harder, but I always have trouble exploding out the gate and dying halfway through the WOD.

August 23, 2014
workout, 8.23.2014

I was planning on getting up in time to squat this morning. But. I didn’t. So obviously, the solution was to go for a run around Furman sans shirt. Gotta show all these new undergrads what is up.

It was hella hot though. So. IDK. Maybe 2.5 miles in about 20 minutes? Does that sound right? Eh. And then, a few 400m sprints alternating with 400m of walking.

And then some lifting back at the Lofts:

A: Deadlifts

  • 10-10-10 // 185#

B: Strict press

  • 10-10-10 // 75#

This weekend is turning into an exercise in staying busy. It’s hard to mope when you’re doing stuff and being around people.

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