Wednesday, July 23, 2014

Sandbags

Today was more event practice. I did some heavy, explosive kettlebell swings: 50# x 10 x 3

150# sandbag/100# keg medley, 80 ft each x 4

Battle ropes: 60 x 4

Short but plenty tiring. All my muscles are sore or tired, and I haven't been sleeping well.

Tuesday, July 22, 2014

Strongman contest prep

Yesterday I did a "short" Strongman workout, mostly working on overhead stuff.

I'm doing these from memory, so I may be remembering wrong:

Log press:
80x5x3

Circus Dumbell Press:
55x5/hand
65x3/hand
70x1 on the right
75x many attempts on the right
70x2 on the right
60x5/hand

70 is a PR.

My left lat was giving me some trouble, so we did a bunch of auxiliary exercises for those.

Then some below the knee speed deadlifts:
135x10
185x10x2

Hack Squats:
150x10x3

Probably some other stuff too...

Today was another short but killer workout:

Front squats:
45x10
95x10
115x10
135x8
155x5
155x7

Atlas stone/log row medley
120x5 row
150x2 stone to 54", with some help, but no tacky
Did that 4 times.

Finished with some bicep and tricep work.

Sunday, July 20, 2014

Yoga and lifting

Friday I did yoga for the first time in a while, and it was lovely. Afterwards though, everyone was talking about what an intense class it was, while I thought it was very relaxing. My metrics have certainly changed.

Yesterday I continued on Stronglifts.

Back squat:
95x5
125x5
145x5x5

Strict Press:
45x5
70x5x5

Deadlift:
135x5
185x5

Finished with 180# sled pulls, 1 back, 1 forward, 1 back, 1 forward, 2 lengths each.

Today I'm going to check out Row House for a rowing metcon-type workout.

Thursday, July 17, 2014

Crossfittin'

Well, because S. likes going to Brick, and it's right next door, we are keeping our membership (it's the same price for him alone as if I quit). So I will probably do Crossfit 1-2 days/week, and maybe check out more of their yoga and mobility classes. Plus open gym on Sundays is great.

Part A:
1. 5x3 weighted ring dips
I did a couple without assistance, then went to the narrowest band.

2. 3x8 weighted pushups
I did 10#

Part B: my version
Row 1000m
30 dumbell thrusters (20#/hand) as a sub for wallballs
15 box jump over burpees
20/10
10/5
Finished in 16:09, which was slow.

After class:
5x5 back squat
95x5
120x5
140x5x5

5x5 barbell row
105x5x5

Wednesday, July 16, 2014

Working events

Session with Hans today. Started with Axle benching:
55x10 85x8 105x7 125x4 135x1

Seated DB press:
25/hand x 10
30/hand x 5
8 pullups
30/hand x 8

Some bent over laterals

18" deadlifts
135x10
225x5
275x5
275x7

Keg throw practice

Hack squats:
150x10x3

Sandbag runs with 160 x 200' x 2

Various auxiliary work.  Felt great!

Monday, July 14, 2014

Stronglifts Day 2

I pushed up all my Stronglifts because I didn't want to wait 4 weeks to get into weights that even make me break a sweat. Will I regret this? Maybe, but it just means I'll have to deload sooner. Also, I may have to do it only 2 days a week to make room for Strongman training.

I biked for 30 minutes from work to the gym.

Then:
Back squat:
45x5
95x5
135x5x5

Strict press:
45x5
65x5x5

Deadlift:
135x5
175x5

I tried picking up a 120 sandbag and a 130 stone and my finger hurt a little, but not too badly. 

Sunday, July 13, 2014

Crossyoga

I'm trying Classpass, which lets me take a bunch of different boutique fitness classes in NYC, and today I did "Crossyoga" at The Movement. It was 75 minutes of fast paced yoga movements with various intervals and strength moves.

The instructor kind of annoyed me, and the mix was rather odd, but I did like doing yoga again.

I'm 90% sure I'm giving up my Brick membership. I may drop into CFNYC and the occasional Brick class going forward. Crossfit can be really good cross-training for Strongman, but I need to concentrate on strength and sprinting, and not either (a) kill my grip or (b) injure my shoulders.