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Old 12-12-2016, 10:50 AM   #1271
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday was just chill and jacuzzi.
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Old 12-12-2016, 03:06 PM   #1272
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday AM-
Some superman and hollow rock holds for warm up.

Bird feeders with shoes- foot is still hurting.. 70# each hand 2 sets of 5 reps each leg.

Max set of glute ham raises.. 10 was the most so far.. 15 reps pr of 5 reps.

3 sets of :
15 hollow rock to v up
15 ghd back extensions
8 reps on each side bent over lat pulls db 70# 2 sec pause at top.

Back to work..
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Old 12-13-2016, 10:23 AM   #1273
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday pm.. warm up hip circle and stretching.

2.75" (rogue 35#) deficit dead lifts- Working sets all 6 reps with a pause at the top- 275,305,325,345.. getting stronger. All dead stop at the bottom reps.

Some more stretching and warm up with the class.

Front squat all 3 reps.. for some reason the body just did not want to go.. everything was heavy- 95,135,185,215,245,265,285

Some super man from the ghd.

3 sets of toe taps hip flexors are getting better.

A 500 meter row cool down.. kind of a de load type of day.
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Old 12-14-2016, 10:27 AM   #1274
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- got my shoulder worked on.. some pain involved.. maybe even a few tears. Calling that an am workout.

Tuesday PM- warm up- small one. 50 burpees to a 6" target for time. Corey hit a 1:57 earlier in the day and I was shocked. I was thinking 2:30 would be a good time. So what the heck lets get it on. Was flying hitting the ground hard and cycling them saying don't slow down.. started to slow down around 35.. but had my back to the clock just kept going like a mad man. 48..49..50.. 1:52.. was a bit sloppy but the work capacity was present just off on the accuracy.

Oly- shoulder was not feeling that good.
Snatch complex-
1 snatch lift off (pause at the knee)
1 Power snatch
1 squat snatch
1 over head squat-
45,65,95,105,115,125,135,145,155,165


2 rounds-
500 meter row
30 un broken 70# kb swings
6:08 wanted sub 6.

Enter :90 accumulation of L sit.. Rogue parallelete bars-
30/10, 30/10, 20/10, 10 shaky seconds.. 2:00 min.. gotta go sub 2 min..

Stretch and chill. Pick up gym, empty trash, straighten out the rooms, mop the floor.. janitor status for sure.
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Old 12-15-2016, 12:24 PM   #1275
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed. DT was not up for this one.. my stomach was jacked a bit.. hit the head came out and 3..2..1.. go.. body was not ready.

R1 1 min
R2 1:05
R3 1:30 ish.. shut the workout down.. sorry DT.

Tabata
Hollow rock shoulder blades off the ground
Left plank
Right plank-
9 min worth.

Muscle up rings push and pull drills- 5-6 sets of 5 to 8 reps..
Muscle up catch as high as possible.. went ok.

Back squat all 5 reps just getting back into it- 95,135,185,205,225,245,265..

5 rounds of
15 AAB calories
5 mu

took my time just trying to snap the mu in the right time. Averaged about 2 min or so for each round total over 10 min.. coached people at the same time.. people moving around the rings.

Was happy to finally feel that snap that I feel now in burpees. That snap moves the body so fast with little energy. Still swinging about. Once that is dialed in will be better overall at MU with not doing them much.

Stretching and cool down.
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Old 12-20-2016, 03:58 PM   #1276
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Got a cold and sore throat on Thursday, Friday and Saturday. My Texas son came to visit me. We went on the Americas Cup Yacht Stars and Stripes then to my folks for a dinner. Sunday was beach and watch Rogue One, Monday was tour the Midway then dinner. Managed to work in a quick 15 min workout.

Burpees…. love them for some reason. :45 seconds on- 18,20,22

Some jumping lunges.. just to get some feeling back into the old body.


Tuesday- some band stretching and some db over head squats 10,20, 30 each arm 5 reps.

Some super man and hollow rock tabata

Back squat all 5 reps- 45,95,145,195,245,275 all easy.

GHD about 70 of them.

Rom wod and stretching..
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Old 12-22-2016, 06:03 PM   #1277
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- stretch and warm up shoulders.

Complex power clean-
1 pc
1 below the knee pc
1 hang clean
1 s2o

EMOM- 135 to 225#

7 min AMRAP
40 dubs with heavy rope
20 v ups
5 wall walks
3 rounds.. still sick

Wall balls-

EMOM 15 reps 20,30# did 7 rounds with the 20 and 3 rounds with the 30.


Sumo dead lifts 3 reps- 135,225,295,345.. was not feeling it.

Stretch and floss a bunch.
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Old 12-27-2016, 09:44 AM   #1278
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Been under the weather.. but did a little bit of working out over the last week.

Monday- check in time with the coach. She wanted to test the posterior.

Bird feeders to warm up- 26# kb 5/5, 35#,53#, 70#

Dead lift- 135,225,275x5, 295x5,315x5, 345x3, 345x3, single 395,415,435# happy about 435# with no experience of pulling over 350 in 8 months.

Find a strict deficit hspu- was a good day for that. Went as far as my shoulders, they were touching.. maybe about 15" was easy.

Now the bad side..
21 strict hspu- un broken
Air *** Bike 1k
15 stric hspu- struggle was real- 6,3,3,3
AAB 1k
9 strict hspu- 3,3,3
AAB 1k.. 8 min even…

Huffing and puffing for a while.

Cheers
Vic
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Old 12-28-2016, 01:56 AM   #1279
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

435 Vic... your moving some serious weight
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Better than today, stronger than tomorrow.
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Old 12-28-2016, 11:47 AM   #1280
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Had a pr 455# in 2014 but this is the most since the back thing. Thank you very much. Goal is to do 475# max and be comfortable with 455#.

Happy New Year!
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