6/6
A “little” Highland training turned into 5 hrs; good stuff but i’m exhausted.
Also threw in some reverse hypers and my penance front squats from Friday’s miss. Very much looking forward to this week’s deload and taking Olys back down to 60% and working back up
6/7 ME Upper Deload
2 Board up to 285x1x2
Pullups x30
6/8
Big Circuit Tempo via CFTS (all around 75-80%; + denotes 50m walk and I walked 150m between sets)
100+100+100
100+200+100+100
100+100+200+200
100+200+100+100
100+100+100
6/9 Deload Lower
Box Clean up to 100kg for a couple sets of 3
Sled Drag-3 plates for 400ft
CFTS sit up circuit
Deloading is boring
6/12
LONG warmup; cold and rainy and it took me forever to get loose
Depth Jumps 5x3 Kneeling Jump 5x3
Full Snatch took LOTS of singles and worked up to 90kg for two singles (NO misses; that’s a good thing)
-first full snatch I’ve taken in a LONG time and it felt OK but rusty
C+J just worked up to 110kgx1; REAL slow coming out of the hole and form needs some work
Box Clean Pulls up to 140kg for 3x5
Some core work
Headed down to see one of our guys compete in a contest in Parker. Kind of wrecked himself with the weight cut and didn’t respond well to the depletion and reload. Tough day at the office for him; best thing to say is to call it a learning experience.
6/13 OFF
6/14 ME Upper
Reverse Hypers and Rotator Cuff Work
Drop Snatch 4x3
Push Press up to 245x3
DB Row (w/ straps; yeah I know) up to 170x8+8
Wide Grip Pulldown 4x10 w/dropset
Incline Close Grip Bench 4x6
Dips 2x12
Ab Wheel x35reps
6/15
5x5 Full Clean 90kg
6/16 ME Upper
Depth Jump 3x3
Kneeling Jump 3x3 (last set w/ 40kg bar)
Clean Pull x a ton worked to around 150kgx3 went back to 110 and came back up; I’m having a godawful time keeping my hips down off the floor
SSB Squat 4x6 245
Step Up 185 3x10
Back Ext 3x10
Overhead Pallof Press 6x10
6/17 DE/RE Upper
KB Swingsx60/Rev Hypers
Split Jerk@60% 12x1
DB Single Arm Palms In Bench (Arms Ext) 4x15+15
superset with Chest Supported Row 4x15
Circuit
Fatman Pullups 3x12
Dips 2x15
Lateral Raise 3x12
6/19 DE Lower/Olympic (Got hooked up with tix for Westword Music so I had to hustle through this early AM)
Kneeling Jumps and Depth Jumps 4x3 each
Drop Snatch 70kg 5x3
Clean off low blocks (two 10kg plates stacked; a little below the knee) some triples to about 90kg
Clean Pull off regular blocks up to 160x5
Pallof Press 4x10
FLAT FLAT FLAT FLAT FLAT; everything just felt a step slow and my back is a little bit F’d from the AWFUL form I displayed with the SSB squats. It’s to be expected with the added pulling volume and the 5x5 full clean but I didn’t expect to get wiped out this badly!
6/20 OFF
6/21 ME Upper
Too Short of a Warmup
Push Press up to 265x1 275x0 then 185x12
-nothing felt right about the 275
Bench w/ choked reverse minis up to 285x4 then 225x a bunch (my wicked hardcore bench is back! LOL)
Wide Grip Pulldown+Reverse Grip Pulldown 3 sets of 8+8 with a drop set
EZ Bar Bent Row + DB Bent Raises 3x12 each
Pallof Press 4x10+10
Ab Wheel 4x10
Nice workout tonight especially considering I ate next to nothing all day. Poor planning on my part.
6/22 OFF
6/23 “ME” Lower
Full Clean 5x5 100kg
-Should’ve stuck to 90-95kg; this was just too much for the long sets.
-WIPED ME OUT
6/24 DE Upper
Drop Snatch 4x3
Jerk 135x1 (shoulders would NOT get loose; I literally did one rep and unloaded the bar)
Chest Supported Row 4x15
Half Turkish Getup 3x10+10
Legs felt better than my shoulders tonight; I had absolutely NOTHING overhead. Need to keep that drop snatch as a warmup only on Upper days as I think it may have F’d me a bit.
6/25 OFF
6/26
5x5 full clean up to 95kg
I think I did some lunges and sled drag? I was in a wicked hurry
6/26-6/29: Visiting the fam in Utah
6/30
LOOOONNGGG Warmup; I didn’t touch a barbell for first 40 mins
-poached it from one of Dan John’s articles; I always feel too cold when I start so this time I took way too long and it worked a bit better
Clean Pull (no belt no straps) 70kgx3 100x3 110x2 130x2 150x1 160x1 180x1 180x1
Front Squat 5x5 100kg
Sled Drag 4x parking lot
7/1-7/2 OFF
7/3 30 hill sprints for 30 years on the planet
7/4 OFF
7/5 ME Upper
KBs/Rev Hypers/Rotator Cuff Work
Back Jerk up to 275x1 275x1 275x1 225x3 then x1 with a 15 count hold
Weighted Pullups up to 45lb plate x1 wide x2 narrow
Chest Supported Row 4x8 3 plates
DB Bench 65x8 75x8 85x8 95x8 95x10 (nose started bleeding at rep 9)
Side Bend 4x8+8
Monster Walk 4x10
7/6 OFF
7/7
Long Warmup/KBsx80/Reverse Hypers
Depth Jump 4x3
Snatch Pull (with straps) 70kgx3 90x3 110x2 130x2 150x1 170x1 170x1 180x1
Full Clean 90kg 5x5 (this was WAY better than before; no misses no leg drag marks and recoveries were much sharper. I think running this 2 wks on and 1 wk off is the way to go)
Circuitx4
Ab Wheel x10
Side Pallof Press x6+6
Single Leg Reverse Hyper x10+10
7/8 (late one at work so trained @ Sally’s) (Weighing 219)
Long Warmup
225 bench for max reps x9 x8 x8 2x3
-Sally’s broiught out the sissy in me. I’m trying this again next week at Armbrust and I think i’ll smash it. That might make me a pussy. Eh; strikes and gutters.
Wide Grip Pullups 10x3
-did these in between sets of standing strict behind neck presses 4x10
500m Rower Intervals 1:40 1:43
Highland practice got moved to Saturday morning; I’m hoping to do a contest next weekend up in Elizabeth but that depends on if anyone else from our throwing group is going to compete. Might measure some throws to see where I’m at versus last yr. Sunday AM we have dragonboat practice. My company sponsors a boat at the CO Dragonboat Fest every year. It is an awesome time.
I’m debating slipping in a max snatch Friday night just for shits and giggles. Maybe better to take one more week(or two) of max single pulls and then have a go at it. Gotta get back to some front squatting and might even try some normal back squat to see how the back holds. Lower body volume has been low due to the 5x5 and the limit pulls; that’s by design but I didn’t think the 5x5 would leave me as wiped as it does. I’m surprised my back is doing this well and probably shouldn’t jinx it…but sometimes I just can’t help myself.
7/10
3 Hr Highland practice; Stone Put, 28 wt for distance, heavy hammer and caber
Felt pretty good so I dropped into the gym
Full Snatch up to 90kgx1 90kgx1 100x0 (didn’t finish) 90x1 90x0 (last one I over-pulled and threw the damn thing behind my head)
Front Squat 2x20 135; stupid misses
Baby’s tired
7/11: Dragonboat Practice
-not too bad; we were missing half the boat and still clocked 1:20-1:25 consistently. Oh and I am WAY out of shape for rowing.
7/12
KB/Rev Hypers/Roller Warmup
Light Drop Snatch 4x3 60kg
Back Jerk up to 295x1 then 225x3 and 225x1 w/20count hold
-I thought this would be the last week but 295 moved so damn fast I’m tempted to leave this in for next week too and see if I can get 315 next week
Wide Grip Pullup: couldn’t find our dip belt so I held a DB between my feet/cankles. Got to a 60x1 wide then did no weight x10
Iso Machine Pulldown 4x8
DB Bench to 100x5 then x3 with a 20 count hold
Side Bend 3x10
7/14 ME Lower
Parisi/Single Leg Rev Hypers/Kettlebells for warmup
Clean Pulls up to 200kg x1x2 (hip came up but still a solid pull)
Full Clean 3x5 80kg (saving my legs for competition on Saturday)
Ab Wheel 3x10
Side Pallof Press 2x10+10
7/17 Elizabeth Highland Games
16lb Open Stone: 29’6" (9th) PR
56lb Weight for Distance: 21’8" (4th) PR
28lb Weight for Distance: 46’6" (5th) PR
22lb Hammer: 54’8" (9th) PR
Caber Toss: BOMBED but so did 6 others
Weight for Height: 11ft (4th)
Sheif Toss: 20ft (3rd)
Fun time and first contest in the open class. Gotta force myself to train the hammer/stone/caber/sheif more often. Weights for distance were surprisingly good; I haven’t touched the 56lb weight all year and threw a 4 foot PR. Highlands Ranch in a month and I’d like to set more PRs there as well.
So I’ve taken the last two weeks off because my back was killing me AND I’ve been super swamped at work. Just started a new job this week so we’ll see how that works out.
8/1
Highland games training
8/2
Swiss Bar Bench I think to 245x5 then a shitty drop set
DB Zavickas Press w/ reverse band for some 5’s (awesome setup here)
Lat Pulldown superset with incline machine bench
Some half assed frontal ab stuff; I was toast
8/4
KBx50/Parisi Warmup
Pwr Snatch to 80kgx2 (feels like I haven’t done it in two weeks; what a coincidence…)
Zercher to 305x5
RDL 3x10
Sled Drags/Sledgehammer Swings/Single Leg Rev Hypers
8/5
Swiss Bar Bent Row 4x10
Chest Supported Row 4x10ish (felt heavy as hell)
Behind Neck Strict Press 4x12
Some Pallof Press
Dips 2x15
I think I missed a few things
I’m still shot from Monday and REALLY shot from Wednesday; taking time off sucks