2014/07/09

It was a long week. Was only in the gym for one real workout because work was a real stressor this whole week. But, really wanted to get in one good workout before the weekend.

Today, we benched. It was hilarious. Haven't benched in ages. We were working heavy triples to a 3RM. Got up to a comfortable set at 225. Then could only get 2 good reps at 235. Nice to know I can still rep two plates though.

WoD was a burner.
7 AMRAP
4 hang cleans
5 chest to bar pull ups
6 clapping push ups
Rest 7 minutes then...
Do it all over again.

Had to switch to ring rows halfway through the second round. Hands were slipping on the bar and I wanted nothing to do with a torn hand before this competition. Either way, got 6+11 and 6+13. Then promptly laid down and wanted to die.

2014/07/06

Today was a nice quiet morning in the gym. I wanted to get in as it was a week out from my competition. Lady friend went out on a run, so I had the place to myself. That means heavy metal and heavy weights.

Worked up in weights to three singles at a weight between my first and second attempts for 3x1. So, an 88 kilo snatch and a 113 kilo clean and jerk. Both felt extremely comfortable and I'm liking my attempts going into the competition.

Did a few sets of front squats to kill time afterwards. Worked up to a triple at 125 kilos. Nice and easy. Just spent the whole day with weights that were heavy but comfortable. Building that confidence layer.

Nutrition Challenge End

Another nutrition challenge had ended. I enjoy these things, I tend to always do the same thing. I lose 10-15 pounds and then gain back 75% with in the next few weeks after it. The lady friend and I are going to try and change that this time.

The challenges are all super strict paleo for an extended amount of time. The problem with that it's that it's hard to keep up that life style in the real world. So, we're planning on doing like an 80/20 deal. I think we're going with two or three cheat meals a week. Hopefully that will induce further weight stabilization for me and weight growth for her.

Anywho, my results for the challenge from 06/09 - 07/03 we're:

Neck : 15.5" >> 15.5"
Chest : 43.5"  >> 40"
Waist : 37.5" >> 36"
Weight : 205 >> 195

Over all, was a pretty good challenge. Lost a lot of mass off my back and chest. Photos look pretty good for progress, can see changes in non flexed body shots. May post later.

2014/07/04

Did the second benchmark from our nutrition challenge today. Improved on two of the three categories, kind of odd that I didn't improve on the third.

Double Unders in 3 minutes
113 >> 136

Plank Hold
2:10 >> 1:36

2 Pood KB Swings
30 >> 36

I apparently have a really weak core. The plank started hurting almost immediately and instead of arch to beat my time, I just dropped. My favorite improvement was the double understanding. I hit 48 in a row right out of the gate. After that it was just strings of 10-20, which is the normal amount I can string together.

2014/07/02

Today was the first benchmark test for our gym's challenge. Will post results from the weigh in when I remember them.

Workout was :
600m run
25 pull ups
10 hang thrusters at 135

My calf cramped about halfway through the run, made things a little difficult. Also started doing regular thrusters instead of these weird hanging ones... Besides all that, still took 22 seconds off my first time and finished in 4:38.
Butter fly pull ups really do just destroy your time on workouts. I go through all 25 in like 40 seconds. That's just silly. They are no doubt terrible for your shoulders, but their risk reward is pretty high when you want a better time.

2014/06/30

Rather shitty day at work, kind of carried over into my lifts. Either that or it's this sun burn slowly sapping my energy.

Strength portion was heavy triples of front squat. So was not feeling this. Hit two triples at 225 and called it a day. They didn't feel bad, they just felt heavier than they should and I know when not to push it.

WoD was a 12 minute ladder of rope climbs and wall walks with five front squats at 145lbs from the floor every round. Made it through the fourth round and finished my five climbs and five wall walks right as the timer went off. Would have liked the squats, but those climbs really sap you good.

Mock Meet - Lift Videos

We took videos of all our lifts. So, here's the 93 snatch and 113 clean and jerk.