Training May 8, 2015

Happy to be back at it today.  Back Squat Friday.

Back Squat
1 RM
390 lbs. (WOOHOO!!!)

Finally got over the 385 hump!  This has been almost two years in the making.  Next stop 400 (hopefully before I am 50)!

365, 390

AMRAP

Back Squat

85% of 1 RM 30x0 Tempo

330 lbs.

2 Reps

Well, the god of squat gives and the god of squat takes away...

The 390 apparently took a lot out of me, but I was expecting a few more reps here.

Weighted Pull-Up

1 RM Strict

105 lbs. + 182 lbs. Bodyweight = 287 lbs.

1 lbs. off my PR on the added weight, but I don't know what I weighed back then.  I did find out today that I have gained 4 lbs. since the end of February.  Might need to lay off those damn coconut pie Lara Bars.

AMRAP 4

Strict Pull Ups

42

Started with sets of five (the first set was a beauty), but that didn't last too long.  I really messed this one up.  I think I must have been still gloating about my back squat PR because I feel like I gave a really half-ass effort here. Oh well, back squat PR.

Training May 6, 2015

Power Clean
1 RM in 8:00
235 lbs.

Boo!  I was on schedule for 245 or so I thought.  I messed up adding weights on my planned penultimate attempt of 235 and left an extra 10 lbs. plate on one side.  Unfortunately, I didn't discover it until I hit extension.  Then, I got all flustered, had to rush to get the weights right and barely squeaked in 235.  (Full disclosure 235 felt really heavy today, anyway)

CP Battery Test
AMRAP 8
Power Cleans @ 90% of the above
215 lbs. / 33 Reps (No fails)

Slight improvement (5 lbs. and 1 rep) over the last time I did this test in August, 2014.  I am not terribly disturbed with this.

50 HSPU for time (10, 5, 2, F, 3, 5, 5, 5, 5, 5, 5)
8:02

I hit 10 strong ones right out of the gate.  I might have pushed the pace the little too hard going into the second round without enough rest.  The third time I kicked up I was not in my preferred position. I felt too close to the wall and it made feel like I was going to topple forward.  Spent a lot of shoulder strength balancing myself and paid for it.  However, I was able to re-group and finished relatively strong.  I really feel like I am improving these and that there is hope at the end of this tunnel.

Training May 5, 2015

Day two of the testing cycle. A big ol' mixed bag!

DB External Rotations
1 x 8 each arm
15 lbs.

Based on 10% of my 1 RM CGBP, I should have done 25 lbs. I couldn't pick it up off the ground. The 15's were a HUGE challenge.

Powell Raise
1 x 8 each arm
15 lbs.

These felt a little better than the external rotations. After feeling pretty good on the 15's, I gave 20's a shot. I only got 5 before the tempo fell apart.

Trap 3
1 x 8
10 lbs.

These were incredibly difficult. If we would have lighter Dumbbells, I would have used them!

Overall, these three tests validated what I already knew. Time to get to work on these weaknesses!

Surprisingly, my left arm was stronger than the right in each exercise.

Row 500m
1:28.2 (0:00.8 PR)

I am super stoked about this. Going in I was afraid I was going to be closer to 1:35 than 1:30. Really surprised myself.

Training May 4, 2015

First day of a two week testing cycle.  Interested in what I find out.

Front Squat
1 RM
335 lbs. (Second attempt) (15 lbs. PR)

I didn't know where this was going to go.  Since there was no time constraint, I built up a little slower than normal.  I went 135 (5), 185 (5), 225 (3), 255 (1), 285 (1), 315 (1), 335 (F) and 335 (1 with a side of mashed potatoes).

The struggle definitely was not in my legs.  Holy core!

Close Grip Bench Press
1 RM
255 lbs. (Second attempt) (5 lbs. PR)

This went pretty well.  I lost a little focus on the first attempt at 255 and hit my sticking point without enough force.  Got it (pretty) easily the second time.

Power Snatch
1 RM
165 lbs.

This was absolutely horrible!  I had no confidence at all on the platform.  My technique is a mess.  I need to snatch more.

Training May 2, 2015

Turkish Get-Up
Build to a tough per arm
70 lbs. KB

Right arm no problem; left arm pretty scary.

AMRAP 8 @ 85%
200m Run
10 HPC 115 lbs. (Unbroken)
10 Step-Ups
3 Rounds + Run

This was nice.  All of my splits were identical.

Rest 4:00

AMRAP 8 @ 85%
250m Row
6 Burpees over ERG
15m OH Carry each arm 70 lbs. KB
3 Rounds + 220m Row

This went pretty well.  My goal was to keep a steady pace, and again, my splits were almost identical. Rows were right at 1:45/500m, which is exactly 85% of my best 500m row.  Burpees were somewhat unpleasant.  I can't believe how strong and healthy my shoulders feel.  There has been a huge improvement in this area over the last 6-8 months.

Looking forward to upcoming testing cycle.

Training May 1, 2015

Close Grip Bench Press
5-5-5 Tempo 21x1 
155, 185, 205 (4)

Stayed true to the tempo and that crap ate me up the last round.  I might have been able to squeak out one more to get to five, but I was in the gym by myself and I have been pinned under a weight for an extended amount of time in the past and it is not a whole lot of fun.

Snatch (Full)
10 x 1 @ 75% of 1 RM
Begin a rep every 0:45
145 lbs.

I am committed to improving my snatch this year.  I made huge improvements last year and this is the year to seal the deal.  I am going to work on moving my grip in a little so my contact point is a tad lower.  Right now, it is the top of hip bones, almost to my belly button.  Also, I am going to work on not jumping my feet out quite as wide on the catch.

I had mixed results during this exercise, but it started to click a little the last 3 or so reps.

CTB Pull-Ups
3 x AMRAP
20, 21, 20

I rested about 4:00 between attempts.  The first set was all butterfly.  I should I have stayed on the bar and kipped out some more.  I did this on the second attempt and I was able to get five additional reps when my butterfly went the way of the dodo.  The third attempt was 15 butterfly and 5 kipping.

By this time next year, I would really like to be able to get 35-40 unbroken.  Tall order.

Rowing
3 x 500m @ 0:02 seconds faster than best 5k pace
Rest 2:00 between sets
Pace 1:51

This felt really good.  I was able to keep the pace required at 24 SPM.

Training April 30, 2015

I am not going to lie.  This was a pretty rough week.  A lot of let down and self doubting.  I let myself wallow in it for an entire day to get it out of my system.  Now, I am refocused and looking forward to the challenges in the year ahead.

Clean  (Full)
Work to a moderate single (80-90%)
242 lbs. (88%)

This felt really good.  Still a little slow getting my elbows through.  Definitely something that I need to continue to work on.


Front Squat
5-5-5
Easy, fast and light
209, 231, 254 (Used KG plates)

These all felt really good.  The last rep at 254 was heavy, but not really challenging.

EMOM 12
Evens: 12 Wall balls 30 lbs.
Odds: 50 Double Unders 

Wall balls and double unders are a perfect example of how I have the potential for improvement. Wall balls used to be my least favorite movement in CF.  For some reason, I just could not seem to get big sets of these. Now, big sets with a 30 lbs. ball are not an issue and the 20 pounder seems like a child's toy.

Double unders: took me over two years to get them.  Now, definitely my most consistent, most confident movement.

I have to remind myself of these things so I know I have the potential to improve movements that I now struggle with.