Friday, August 22, 2014

On my own, pretending I'm at Strongman

Went to Crossfit, but today's strength and WOD were not consistent with my training plan, and I'm doing Crossfit tomorrow, and my right shoulder is not super happy with me, so...

Deadlifts:
135x8
185x5
225x5
245x6x2

Those last two sets were supposed to be one set of max in a minute, but TBH, I was scared of injuring myself. So. I will probably still improve my strength with sub-maximal efforts.

Then did:
3 rounds
Single arm dumbbell rows 45/hand x 10 + Hanging leg raises x 10

Quick and simple, didn't want to get in the way of the Crossfit class or overtrain. Not my best day, but fine. 

Wednesday, August 20, 2014

Good incentive to get HSPUs

Crossfit today:

Part A: 10RM back squat but I did front squat
35x5
85x5
125x3
135x3
145x10

Not even that hard. But my previous 10RM was 135, so that's cool.

Part B:
4 rounds
12 burpees
9 power cleans 75# for women
6 front squat
3 wall walks

I Rxed the weight, but my wall walks are not full ROM so I do not call this Rxed: 13:39

Tuesday, August 19, 2014

No excuses, right?

Except yeah, I was the queen of excuses today. Mostly that I haven't been sleeping. It's the magic ingredient. I've been training the right amount, eating and supplementing well, but none of it comes together without sleep.

Started with some PT exercises for my shoulder, then did behind the neck presses again.
45x10 strict
65x8 push press
95x10 push press
115x5 push press

Log press on the 12" log: 90x5x2, 90x6

Farmer carry for speed: 120x40'x4
130x80'x2 with a drop to mimic the contest

Zercher yoke carries:
100# x 80'
180# x 80' x 2
210# x 80' x 2

A bunch of auxiliary work to finish.

Sunday, August 17, 2014

Prowling

Open gym at Brick today. Working my Stronglifts, off and on. It's a progression, and faster than Wendler 5/3/1, so it's as good a thing to do as any.

Back squat:
95x5
135x5
155x5x5

Bench:
65x5
90x5x5

Dumbell row:
45x10x3 each side

Played with dumbell clean and jerks, and got up to 65. We'll see if I can do that with a circus db.

Finished with a whole bunch of prowler pushes and sled drags. Hope I didn't strain a calf, but it was fun.

Saturday, August 16, 2014

Strongman Class

Big class today. Started with 30 second axle clean and press away:
85x10
105x6
105x7

30 second axle deadlift:
195x10
215x10
215x11

Did a medley of chain drags, sand carries and keg carries.

Stone over bar, minimal tacky: 150x3, 175x2, 175x2

Finished with an ab medley.

Thursday, August 14, 2014

Strength Day

Axle deadlifts: 135x10, 185x10, 225x5, max 245/min = 9, then did 1 more.

Front squats: 95x5, 135x8, 155x5, 155x2, 95x10

GHD back extensions w/ 10# plate: 10x3

Tabata ropes: 25-25-25-25-25-20-15-25

Some ab work.

Tuesday, August 12, 2014

Carrying things

Great strongman day today. Carried a bunch of stuff around today, and left it all on the floor. Metaphorically and literally.

Started with some rhomboid work to deal with some muscle imbalance.

Then some behind-the-neck push presses:
65x10, 85x10, 95x8, 115x6 (with some spotting), 95x8

Farmer carry:
140/hand x 100' with a drop to turn around x 2

Zercher carry, with a weird cambered bar, and some help getting off the ground. Walking with this was fine, but it's a very wide bar and I kept running into things. 190 x 100' x 2

1 arm dumbbell row: 50/side x 10 x 2

Medley of 20 lunges holding 30lbs worth of kettlebell + 10 heavy leg presses x 2

Finished with some pullups, lateral raises, leg extensions and calf work, and finally some light punching.