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Old 05-25-2018, 07:59 AM   #1751
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was the day off from working out. No gym stop by!
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Old 05-26-2018, 11:40 AM   #1752
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- AM- total of 75 ghd. Did about 75 echo cal.

PM- normal warm up with more hammie work.

Sumo dl- all 4 reps- 45,135,185,235,285,335,365

Prep for the metcon.

800 meter run- 3:15ish.
25 burpees-
30 t2b
100 wall balls 30#
30 t2b
25 burpees
800 meter run- 18:53RX+

Cool down and rowing. 1/2 day behind.


Saturday- did not feel that motivated. Rowing, warm up..

Power snatch dumbbells- 20-100# each arm

Barbell snatch- not to well it did not go. 45-155 form was not the best.

4 more k worth of slow rowing.

Did some mu up to check in 1,1,2 body was not ready.
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Old 05-29-2018, 09:03 AM   #1753
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- went to my meeting then the gym for about an hour.
Stretch, warm up and my three things.

Row, mu and glute ham raises-
Mu were much better. I was in the groove prior to the open and did very well on those 12 mu in the open. But lost them a bit. Today that form was much better for all up to 4. 5 and 6 ub got a little circus looking.

Went to the West Regional. Sadly no horse in the game. I really liked the old regionals when someone from the gym was doing it. Or way back in the day when you or someone from the gym thought that or heck even you could make it. Not so much now. Zero chance lol...

Monday- Memorial day Murph. I call this a good effort for myself. The gym was amazing. We did a silent Murph, no lights or music at 7AM (7 peeps did that) then 9AM- over 50 peeps did that. I did the 10:30 with about 25 or 30 peeps. Justin from our gym who is a first responder had a training accident about 1 month ago. Lucky to be alive and still have his legs. His Swat team surprised him and did the workout. Amazing site to see all of that support. That was the best thing.

I have not done Murph straight thru with a vest. Its really a grind. Lucky that I had Justin to look at while doing my 300 reps of squats. Last mile my lady was keeping track of the laps.. glad for that. 48:30 time. Happy about that. Even Corey the coach came up to me and told me that I had great range of movement. So it was a clean effort. Some of the count got interesting because I don't use a white board. Push ups were rough for sure.

1 mile with vest- 7:30 ish.
Took about 6 min to do the pull ups
About 12 min for the push ups
About 12 min for the squats
last mile was 10 min.

Ways to improve- better fitting vest. That would help the pull ups. Bigger chunks of push ups when I was feeling good. Sets of 10 were good but they faded. Squats were just sets of 30 for a while then 2 sets of 15 for the rest. That run was just to keep on going.

Picked up the grand daughter and had her for the rest of the day and night. She is so funny. Will be 2 on July 1st.
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Old 05-30-2018, 11:03 AM   #1754
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- Did some extra stretching and floss. Was a little sore from Murph.

Did hip circle in the office. Bunch of it. Then the normal warm up. Extra hammie warm up. Prep for some DL.

Deadlift- 45,135x4, 225x4, 325x4, 355x4, 385x4, 415x2, 430x2 was happy with the double. Focus is lift from the heals.

Warm up power clean- 95-240#.

Metcon- 10 min
40 dubs
25 kb swings 53#
15 t2b
4 rounds

Right into max power clean in 10 min from empty bar

135,185,215 very easy, 235 easy, 245 hard, 250 super hard- attempted 258 but no go. Happy because it was not the best day.


Rowing 2800 meters. 9 months down and 3 to go. 667,000 meters.

Wed- am total of 75 ghd. Felt good. Going to do some Echo and long row tonight. Need a nice chilled active recovery day.
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Old 05-31-2018, 09:37 AM   #1755
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- did a total of 75 ghd's they are feeling good.
Rowed 5600 meters. Just active recovery.

Thursday taking a day off from the gym. Looking forward to getting motivated and recovered for Friday and Saturday workouts.
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Old 06-01-2018, 09:42 AM   #1756
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- complete day off from the gym.


Friday stopped by my old gym. They have 2 air assault runners. Wow hard to keep a fast pace. Worked the abs hehe.
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Old 06-01-2018, 10:14 AM   #1757
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

How’s the list and planning coming Vic?

Do you see the light at the end of the tunnel, there is a lot to do
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Old 06-02-2018, 10:53 AM   #1758
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

How’s the list and planning coming Vic?

Do you see the light at the end of the tunnel, there is a lot to do

Have lists- hard to find partners unless its early in the morning. So many are so stuck on their programing its hard to get together.

I might post an ad - $20.00 if you beat me, you chose the workout! What do you think?
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Old 06-02-2018, 10:54 AM   #1759
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- I did some hip circle at the work. Late customers held me up.

Normal fast warm up.

Power snatch - 45-185 felt ok.

Emom 10
Odd- 15 cal row
Even 15 box jump overs
rest 2:00
8 min of
6 strict hspu
3 power snatches 185#

When I saw this I thought gulp.. maybe two rounds..185# 90% over my all time power snatch. Normal good day is 195#. Which is 95%.

Here goes. Went really good. I thought that I had until 18:00 on the clock. Then tried to finish up the 4th round. 1 reps short. Then they said 2:00 left. Beast mode finished that rep and another round for 5 rounds even.

Rest 2:00 then did 50 t2b.

Had to run and go to my parents singing event.

So happy about throwing around 185#. I had a new type of grip and it felt good.

Did some more rowing. About 1/2 day behind.

Saturday- woke up at 3:30am and could not get back to sleep. Early session with the peeps.

Usual warm up with some extra hammies.

Build to a heavy squat clean- 45, 95,125,135,165,185, 215,235, 255 all pretty easy. I said what the heck- PR attempt- 277# miss/miss/miss.. very close. But early morning weight lifting is not my thing. Making progress.

3 round (was scheduled 5 rounds)
10 4" deficit hspu
15 135# thrusters
20 bar facing burpees
25 pull ups-

Wow that took the life out of me. 18 min.

Did a long row watching my friend do 3 bars of death.

Weigh 192 ish.

Overall good last 2 days. Tomorrow will be some skill work, rowing and ghd.

I am going to do some stone moving and path making for my deck on the hill.
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Old 06-02-2018, 01:05 PM   #1760
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post

I might post an ad - $20.00 if you beat me, you chose the workout! What do you think?
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