Quick walk and stairmill warm-up plus some power cleans - then gradually increased weight on bar to 165 and did a bunch of rounds of:
Pendlay Row
RDL
Hang Clean
A2G front squat
Push Press
Quit when I started to struggle with the push press. Probably about 40 rounds. Funny thing is, there was a guy deadlifting on the platform and I asked if I could work in with him - and he said “I’m going pretty heavy” and I said, that’s fine, I’m just warming up for some cleans - and I just started cleaning with whatever he was deadlifting. He stopped and moved before I ran out of juice, but hit a single at 245 and 255. Without much trouble. I don’t have 300 in me again yet, but I bet 275+
Guy was totally cool about sharing the platform, but told me he didn’t want to keep having a tall skinny dude power cleaning what he was deadlifting!
8/31 - track - sprint and throws. Out there about 90 minutes, super chill session - just wanted to be outside and moving around. Now to beach. Perfect weekend!
9/1 - Golf. Best round of the year. 88. Nothing special, but driver finally started coming together with a bunch of 300+ Yard hits on the back 9. Had a few looks at eagle, and made 3 birdies - so all in all a great day.
9/2: Circuit with super-sets of: OHP-Pull-Down; Flyes-Reverse Flyes; Straight Arm Pull-down-Plate Raise; Curls-Triceps; Leg Ext-Leg Curl. Not super heavy, got to 50 reps on each exercise, generally in sets of 8-12.
9/3: Woke up at 212.5 - up over holiday weekend, but given how much I ate and drank, that’s less than I expected. Pretty sore from yesterday, too.
Gradual warm-up with bar (in both FS and Bent Row - I had about 5-7 reps at decent working weight)
Front Squat: 10x1 (225) 1x3 (195)
Bent Row: 10x1 (195) 1x3 (170)
Good session. Really continue to like this set up. If I can figure out how to get timing right, I might try to do all 4 exercises (FS, Row, Power Clean, Push Press) in one session, which would let me progress reps and weight more quickly - but not sure I can work out the timing.
One of those crazy long and annoying work days, lol. Started at 7. Went to a doctor’s appointment, that got cancelled without my knowing, spilled an entire bowl of yoghurt on my lap at lunch, got lost on the way to my end of day meeting and was sweating head to toe by then. Realized my flight tomorrow is going to be virtually impossible to make. Realized a big deal my team closed is going to take weeks more work to get logged. And is the kind of thing that if it gets signed by end of September, it helps our stock price, and if it doesn’t, could literally cost people their jobs (maybe me lol).
But, got a good workout in.
Gradual Warm-up
Power Clean - did hang snatch to 155, then hang clean to 205, then: 10x1 (215) and 1x3 (190)
Supersets of various pressing movements with pull-ups: around 50 reps of each.
Again, love the simple low volume set up. Hopefully tomorrow is smoother!
Got a chance to pay my respects yesterday - live right across from the WTC, and still get choked up when I think about that day. I was actually on my way to catch a flight to move to NYC that day - and lived there through the end of 2001 and into 2002.
The way the city pulled together, neighbor helping neighbor, everybody helping clean up - was an inspiring view of what the best of us can look like.
Continuing to work as little as possible to make progress without getting injured. I’m probably all in (including warm-ups) doing no more than 5 hours per week (maybe 6 if I get 2 track sessions in - usually am not) plus something like golf. And making progress across the board, while still cutting weight. Averaged 209 this week.
Today:
Complex of
Bent Row
RDL
Clean
Front Squat
Push Press
3’s up through 175, then singles at 185-195-205-215-225 (230 couldn’t lock out the press but did the other 4 exercises)
For reference - shot and discus are seriously full body explosive movements.
Running is solid - moving well. Shot Put was great - starting to come together. Discus was crap. Used to be my best event. Not sure what the issue is - but the things just won’t fly.
Worked from home today - would have been ultimate day to get a big session in but my everything felt shitty and old so just dug push-ups - curls - and lunges for awhile to feel like I did something. On a 2 mile walk now.
Power Clean:Warm-up with bar with doubles up to 185, then singles - 195-205 - then 5x1 (220) 1x3 (200)
Push Press: Warm-up with bar then doubles to 175, then 5x1 (200) and 1x3 175
5x5 pull-ups between sets
Not a lot, but something. I might go through a much lower intensity, higher volume stage at some point later in the year, whenever this process stalls. I think I can go up at least another jump in weight.