Friday, January 23, 2015

Nerve Damage? Maybe!

Zercher squats:
35x5
85x5
125x5
145x5
155x5x4
155 to failure = 10

And now I can't feel the outside of my thumb and part of the back of my hand because Zercher carries always mess up my nerves. Yay? I like Zercher squats because I'm good at them, but I don't love the weird numb hand feeling.

Keg thrust:
150x5

Keg carries:
150x80'x4

Lunges with 25 dumbbell/hand x 16 x 2
Superset with Back extensions with 80-lb band x 10 x 2

Thursday, January 22, 2015

Just moving

I really don't want to be taking off more than 7 lbs of water weight in my last week, and preferably less, so I've cut calories even more, and today I did a Crossfit class to get a bit more movement in. 15 days from right now, I will be done weighing in and will be EATING. Fuck yeah.

Anyhoo.

Part A:
8 min EMOM
3-5 reps of a HSPU progression

I did strict 3 HSPU/min to a 45+10+1 ab mat, thus showing that I have good triceps. I tried taking the 10-lb plate away, and couldn't do them. Overhead, dude. It's a slow road.

Part B:
5 rounds
60 sec rowing for calories
60 sec rest
60 sec V-ups
60 sec rest
60 sec strict ring dips, but I chose to sub a pistol progression, because I did so much triceps yesterday
60 sec rest

For 259 reps. Or something. Could have pushed harder, but the idea for me was just to burn some calories.

Wednesday, January 21, 2015

Getting down to the wire

Strongman session with Hans today. I am feeling tired and achy all over, which is good. I am ready to taper, which I will get to do in about 10 days.

Warm up with empty axle.
Max axle jerks in 30":
99x10
110x8

Max axle jerks in 1':
115x7

All of these were superset with pullups. I have 5 strict pullups now.

Axle clean + hold:
135x3

One attempted jerk, which Hans helped with, and then I held it overhead.

Incline press: 110x10x3

Various tricep exercises.

Stone thrust and tap to 48": 150x5x3
175 stone to 42", with much difficulty.

Some more triceps and back exercises.

Not my best day, but it is what it is.

Also, my weight loss has stalled. Bleah. What I've learned from my latest experiment with dieting:
1. I do look awesome. Hello, ab definition.
2. And can do a few more strict pull-ups.
3. But the above don't feel nearly as good as good as eating a delicious meal that I cooked, without worries.
Dieting sucks. After my next competition, I'm just going to concentrate on getting stronger, and not worry about weight until I go to Strongman Nationals.

Monday, January 19, 2015

Things I'm Good At, Things I'm Bad At

Deadlifts today, got my prescription when I came in.

135x10
225x10x2 for speed
235x10 for speed

Deficit Deadlifts
185x10x2 for speed

Farmer carries:
120/hand x 80'
140/hand x 80' x 2

Some leg auxiliary work. Leg extensions and curls, calf raises.

THEN I went to an intro pole dancing class at Body & Pole, through FitReserve. In a class with a bunch of petite dancer types, I felt every inch and pound of this body. I mostly did things wrong, because I am a terrible dancer, and bad at understanding choreography more complicated than: walk to the thing, pick up the thing. It was still really fun,  though, and I can see the appeal. We did some spins around the bar, and hung off of it a bit. My strength came in handy.

Don't know if I'll do more pole, but I might try their aerial hoop class.

Sunday, January 18, 2015

How to be disappointed with a PR

Still in my quest to jerk 135 lbs, I went to Brick open gym today.

Working from the rack, warmed up with an empty bar.
2 push jerks + 1 split jerk
85
105x2

Split jerks:
115x1
125x1
130x1 -- this is a PR
130 -- fail
125 -- fail
105x5

Push jerks with slow negatives:
105x3x2

Ring dips with a red band:
6x3

Seated dumbbell press:
25/hand x 10 x 3

Hammer curls
25/hand x 10 x 3

Dumbbell rows
55/side x 10 x 2

Dumbell push jerk + 15 sec overhead hold:
55/side x 2

They wouldn't let me play with the 100-lb wall ball because of the noise. I still like some of the people there, but every day there is less and less of a reason to have a membership there.

Saturday, January 17, 2015

Team Crossfit and Renaissance Periodization

I went to the 8am team crossfit this morning, which was a nice small class.

The WOD was, in teams of 4, follow the leader:
3 rounds
30 cal row
30 KB swings (1.5/1)
30 situps
30 wallballs (20/14)

There were only 7 people in the class, so I paired with two old workout buddies from when I used to do 8am, and we got 21:12. It's faster with only 3 people. No waiting. But I think we would have made good time with four. That's averaging less than 3 minutes per station.

Then I went to a nutrition seminar at Crossfit Prospect Heights, run by the Renaissance Periodization guys. It was interesting. I need to eat less fat and more carbs on training days, apparently, and I am willing to try that. (Also, more fat and less carbs on rest days.) I am willing to try timing my nutrition a bit more, to get those carbs in around my workout. I am willing to try intra-workout feeding, and slow releasing casein protein. But there is a limit. 6 precisely calibrated meals per day, some of those meals with no fats? No, my friend, that is not happening. A girl has got to live.

A girl also has to have her whiskey sometimes. 

Friday, January 16, 2015

Mediocre Day

Can't PR every day.

Started with Safety Bar Squats, which is somewhere between a high bar back squat and a front squat with bar placement:
70x5
160x5
170x5
180x5x3

Axle Clean and Split Jerk away:
35x5
85x5
105x2
115x2
125x1 which felt perfect and easy
130 x fail x 2
125x1, perfect and easy again
130 x fail x 2

It is entirely psychological at this point and it's driving me crazy.

Husafjell carries:
155x160'
180x80'x2