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Old 10-09-2018, 08:14 AM   #1891
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Alex. That was a wheel house workout for sure. I was hitting on all cylinders for the Granite Games qualifier and hit the Granite games a little flat and some little injuries. Now in the Miami event a higher level of competitor. Will find a way to hit on all cylinders at the actual event. If I qualify that is.
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Old 10-09-2018, 08:18 AM   #1892
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Re: 2014 45-49 Fittest on the Planet goal

Monday- Accessory work with Eric- warm up on the Rogue echo- 1 min for me, 1 for him and so on. I ended up starting with a 15 and went up from that point. We did 225 cal this time in about 12 min. I might have done 125 of them because I started and finished. Its much more fun if you train with someone on this.

GHD- 5,10,15,20 feeling much better. The lower back is getting stronger and more snappy in the GHD.

115# sand bag and some banded bend over leg thingies.. 10 of each for 2 sets. Really lit up my left knee. Did some flossing and stretching.

Went to the gym and rowed and bird feeders up to 70# kb felt good.

Bench press all 5 reps- 45,95,145,195,225

Dead lifts worked up to my 5x5 of 335#. Felt ok. Just really hard to stay engaged in the task. Next week is 345 for 5x5. Tried to recruit more hammies.

6 sets of 10 bar facing burpees- EMOM was about 45 seconds each set. Just getting back into them.

More rowing to end the night. Good check in with things that I need. Gotta get some brute strength back. I am getting old you know.
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Old 10-10-2018, 11:11 AM   #1893
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- my right hand guy has been out this week. Stressful and not as much fun as work is usually.

Short warm up- Power snatch- worked up to 175 but that was it. My form was less than. Scoop to the hips are off and my finishing pull is off. Hope it returns for a more permanent visit. Maybe 50-60 reps total with warm up.

T2B- 10/11/15 all good easy still with me.

AA Bike- some max rpm efforts- Got up to 112. About 60 cal's worth.

Rowing did about 80 cal's worth.

Nothing too motivating. Got to go to a nice place for dinner. Grass Fed steak, mashed potatoes and seasonal veggie. Finish off with a slice of Boston Cream pie. Really good.

Finished watching West Wing. 7 season and about 20 or so episodes. Amazing to see the difference on TV vs. what we have now. Anyways...

Wodapolloza week 2 announcement tonight. Hope just to have fun and kill it.

Tied for 4th. Will be fine. Some good competition involved.
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Old 10-11-2018, 08:34 AM   #1894
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- long warm up 3k worth of rowing. Warmed up the snatch and ohs.

15 min emom- 1 power snatch and 1 ohs- just went up to 165.

3 rft
50 dubs
12 ohs 115#
5 ring mu
6:06RX+

Felt good. Last set of MU were the best one. Had some motto on them. Wanted under 6 but I'll take it.

50 cal on the AA bike.

Practiced some devil presses and some box step ups.

Overall good night in the gym.

Rest day Thursday-

Hitting Wodapolloza #5 on Friday and #4 on Sunday.
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Old 10-15-2018, 10:05 AM   #1895
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Re: 2014 45-49 Fittest on the Planet goal

Friday- long warm up to include rowing, squats, t2b, mu- plenty warmed up and ready to go.

Wodapolloza #5- 15 min amrap
30 back squats 115#- 20/10
20 t2b- 12/8
30 back squats 20/10
20 hspu- 12/8
30 back squats- 12/10/8
15 ring mu- 5/4/2/2/2

30 back squats- 12/10/8
20 t2b- 8 then some 3's then singles
30 back squats- 12/10/8
17 hspu- 8/5/3/1 then fell over.

I really have to hand it to the programmers. They seem to know exactly what I don't work on. Those 150 back squats with 115# got me bad. Hard to walk on Saturday.. went to 3 events and prepped the boat for its family outing on Sunday. Did some rowing to try and ward off the demons. No luck. Did about 1 hour Sat and 2 hours Sun trying to get my legs working again.

Went in on Sunday and did about 5 k worth of slow rowing and some bike.

Have to do the devil press and step up workout at lunch.
16 min of fun. Hehe...

I got caught on the outside of doing well on the clean and jerks and the c and j max. I'm sure if it would have been two snatch workouts the leader board would look different. I am happy with my #5 score but I could have done more. I was feeling good just let the squats bury me.

Will hope to do 10 reps per min average on the #4 workout at lunch. We will see how hard I wish this to be.
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Old 10-16-2018, 08:47 AM   #1896
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- Wodapolloza workout #4.

Long and good warm up. Legs still have a little bambi in them. Floss, rowing, warming up the hams and then my hula-hoop. Had this tactical weapon near by so that I could keep things light. Decided to do most of the work in the first 2/3 and cruise the last 5 min. My legs needed a paced attempt.

2/2 Burpee devil press, 24 alternating leg step ups 35# each hand.
4/4
6/6 short rest
8/8 3:26 tie breaker time.
10/10 short break
12 un broken then broke up the 12's into 7/5 on the step ups. Holding on to the dumb bells that long started a pump that I did not like.
14/14 done at 11 min.
16/16 done with 90 seconds to go.
14 devil presses in 90 seconds decent effort. I got 158 winner was 159. Happy about the 90% effort. First week I was tied for 4th now in first by 10 points.

One week left in the qualifier. Happy that several Games guys are in the mix (7 or 8). So its a good field. Current 50+ champ in in 17th place.
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Old 10-16-2018, 04:59 PM   #1897
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Re: 2014 45-49 Fittest on the Planet goal

Monday PM- warm up with a bunch of rowing. Total of the day 4k and did some AA bike, Strict t2b (20 of them), bench press- up to 2 sets of 5 reps 225#, then did some hammer kb presses with the right arm. Shoulder is feeling better, but the legs still sore and the back a bit. Will go easy tonight and then hit it medium on Wed.
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Old 10-17-2018, 03:36 AM   #1898
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Wodapalooza

keeping my fingers crossed for you Vic..... looking good at the moment, very solid
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Old 10-17-2018, 10:18 AM   #1899
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Thank you looking solid indeed. Will see the final workouts today and tomorrow.
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Old 10-17-2018, 10:19 AM   #1900
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Re: 2014 45-49 Fittest on the Planet goal

Took the day off yesterday. Body was beat up a bit. Just did some stretching and went to see the movie First Man. Was cool. Going in tonight for a long session.
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