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Old 06-09-2018, 09:40 AM   #1771
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday pm- fast warm up.

Deadlift- 45-425# was ok. 445# not so much. Then down for some reps of 395,345,295,225.

Warm up metcon-

100 dubs
90 s2o- 75#
80 24" box jumps
70 Front squats 75#
60 jumping lunges
50 thrusters 75#
40 pull ups-
22:06

Rowing to cool down.
500 meter deficit

Saturday early morning- usual warm up.

hang clean and jerk- 10 sets- everything was super heavy- 45-225#

Power cleans- 145-215# still so heavy-

Partner workout- 300 wall balls between us- I did around 200 of them, 100 ghd- I did about 65 of them and strict hspu- 20 of them I did.

Row about 3k today. Even on rowing.

Ski erg 1 min sprints for meters- 287 was my top. I like better than the echo or rower.

overall really terrible day of workout. Maybe I was gassed from last night.
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Old 06-11-2018, 08:58 AM   #1772
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- AA meeting then the gym. Heard a crazy story in the room. Guy got out of a China prison not 10 days clean. Crazy world.

Row, rope climb, mu-

Rowed a bit harder this time. Some 1:50's and over.

Figured out my rope climbing. My lagging leg just needs to grab that hook to make that j. Two pulls up. Now have to keep that technique and learn how to come down like Rich.

Muscle ups were good till 5th set. 1,2,3,4 were good. Started right under the rings less sway back and forth. Its crazy how fast they go with out work. Right before the open I was doing great. Now ok.


Granite Games qualifier starts Wed. Will just do my best.
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Old 06-12-2018, 09:17 AM   #1773
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- busy day at work.

Rushed warm up. Had to deliver a trailer and hit some traffic.

Build to a heavy 7 rep dl. Last time I did 395#
45,135,225,295,345,380,400x7 happy with that. The plates have no give so its a real 7 rep effort.

Warm up for the metcon-
12 min amrap
10 dubs
5 db snatch 50#
5 t2b
20 dubs
10 db snatch
10 t2b
30
15
15 and so on..

Got 5 rounds plus 75 reps. I went out too fast trying to keep up with a young gun. Was a little spend with the dl.

Rowed my meters and also did some Ski Erg. Our gym got 2 of them also a Air runner. The air runner kills you.

We have a contest on the ski erg 1 min max meters. i got 297
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Old 06-12-2018, 09:34 AM   #1774
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Granite Games qualifier starts tomorrow. I am going to take it medium seriously. I am getting stronger that is for sure. My form is better on most things. My diet is way off. My motivation is not as high as I need it. Still not found any solid training partners. Seems most are in the morning. And I have to work and don't want to train prior. But I have about 13 months to get ready.

So the goal is to have fun and do my best.

Going on a trip to Canada to use the boat I purchased for 7 days. Then get it trucked back to San Diego.

Have some local trips planned for the boat.

Taking it up to Big Bear Lake for the 50th birthday party.

Then Granite games if all goes well in Sept.

Lastly Couer d'alene Idaho in late Sept.

Going to be a busy summer.

I got to baby sit for the first time my Grand daughter. Usually Grandma is doing the duties but we had a good time. She is so sweet. Love that little girl.
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Old 06-12-2018, 12:33 PM   #1775
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Classic boat, so much more attractive than those glass fiber boats.

Great choice
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Old 06-13-2018, 09:00 AM   #1776
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- had to rush the warm up a bit.

Dumbell squat snatches- they felt good. 10-50# just to warm up the shoulders for MU.

Warm up metcon- 2 mu rings they felt really good.

Some AAB, row and some ski erg.

Metcon- 20 min
1 mile run- was muggy out and hot- just steady- under 7 min
60 burpees to a plate. Just steady and un broken- maybe 4+min or so. Left after walking over to the ring mu had about 8 min to do max in remainder of time.
Did a 7 rep opener- felt really good. I did an EMOM- some 5's then rest were 4's. Ended up doing in the middle of the workout my 30 MU for time PR (6:30ish) last rep was a slight rip of the palm. Ended up doing 34 reps.

Cool down was meter row, some Air runner and AAB.

Even on meters for the rowing.

Tonight I am going to do some rowing with the club while I teach.

Overall super happy with the MU. I was going well before the open and then the volume went down and so did the technique. I believe I have to do them on Sundays each week to keep them from walking away.

Granite Games workout announcement it tonight. Wonder if I can have fun with it. That is the goal.
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Old 06-14-2018, 10:13 AM   #1777
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- Granite games announcement. One good one, one should be good and one medium.

Did some rowing for Cal- 40 cal x 6 efforts- 3:30 down to under 2:00. I think that about just over 2 min will work for me. Also did burpees over the erg. 15 in :30 fast pace. Total of 3600 meters.

14 min-
15 burpees over the erg
40 cal row
15 burpees over the erg
40 cal row
15 burpees over the erg

rest of time find 1rm Snatch.

20-18-16-14-12-19-8-6-4-2 Wall balls
10-9-8-7-6-5-4-3-2-1 T2b

For time. First time in the 50's will see how it goes. Just hope to push myself and have a great snatch day. My Max is 214#. I should plan for more right.. hehe..
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Old 06-15-2018, 08:17 AM   #1778
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was a day off from working out and the gym. Going in today for some Granite Games workouts.
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Old 06-18-2018, 03:29 PM   #1779
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday long warm up. 20 min at the office with the hip circle. Plan was to warm up the snatch and if its a good day hit the GG #1 and 1A.

Good hammy and shoulder open with squat snatches with the db- 10-50# they felt good. Picked up the bar off the storage rack.. had to make sure its was not the girls. Good day.

Warm up- all easy and felt good. 45,75,95,125,145, 165, 185 still feeling good. 195, 205 wow this is good. Lets do this for a pr 215# yes. Tried 3x's for 220# no go but caught it. So lets fire up #1 and #1A.

Good warm up on the burpees and the rowing. Pre workout check!
15 burps over the erg- :40
40 cal mostly 1200-1350 or 2 min for 40 cal-
15 burps over the erg.. legs feeling it.. went as fast as possible.
40 cal row.. took a while to get up to pace wasted about :05 or more did not go for it. Was worried about putting the hammer down.. pace man to the rescue. 2:10ish.
15 over the erg.. wobbly legs went pretty fast to close the show.
6:01.. legs were dust for 2 min while I put my knee sleeves on and my oly shoes.

8:00 min mark- attempt #1- 137 fail opps.. then hit that. 167 made, 187 miss, miss, made, started to focus on the pull at the top then 197 made, 207 made, 217# miss at the bell. Happy with this.

Did some rowing and bike, ski erg to cool down.


Saturday- partner workout-
Partner A picks calories poison- ski erg, Air runner, rower, aa bike..
Partner B completes 1 round-
20' hs walk
5 burpees
10 ball slams 25#
5 burpees
20' hs walk

I did about 5 round and about 100-110 calories of stuff.

Cooled down with more rowing-

Power clean- was not the best day- 45-225 it felt heavy. Funny I was almost snatching that weight.

Baby sitting the grand daughter- 8 hours.


Sunday was my AA meeting. I gave my girl friend her 26 year sober token. Great job. 16 years coming up for me.

Rope climbs, rowing and muscle ups- all good form. Just working on technique for the rope climbs. Don't rope climb in vintage InoV-8's.

The MU were 1,2,3,4 and 6 ish.

Monday- long warm up- hip circle, shoulder open, rowing about 1.2k.

Deadlift- 45-415x1

Warm up wall balls and t2b-

Enter the GG #2-
20,18,16,14,12,10,8,6,4,2 Wall balls
10,9,8,7,6,5,4,3,2,1 t2b

Went un broken and fast as I could- 5:32. Maybe with a bit more hustle and speed could go faster but I liked the first week overall. Could have been a lot worse.

Still need to tighten up the diet and workout more. Got a year and 6 weeks left to do this.

Rowing and flossing chill then back to work. Going in tonight for more working out.
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Old 06-19-2018, 12:19 AM   #1780
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post
Sunday was my AA meeting. I gave my girl friend her 26 year sober token. Great job. 16 years coming up for me.
Much respect Vic.. i am so impressed, way above any CF.
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