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Old 04-10-2018, 09:06 AM   #1701
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- did part of the workout warm up in my office. Have a GHD machine now. Extra warm up on the hamstrings. Had some pre workout so the body was ready to life.

Dead lift- was going to do some 5 reps but just decided to do a bunch of singles. I went in blind meaning I just loaded weights on the bar in weird number. So I focused on my form, said some prayers and was going to be happy with what I got.

Ended up being 45,155,265, 315,365,400, 415,425,435 was a good one. 445 did not get off the ground. But happy with the 435. Just 20# for king kong.

Warm up ohs- this has been a while- All 7 reps- 45,75,105,1235,165 was focused on the metcon.

Heavy 17.3 but was a 10 min amrap- 9 thrusters 125# and 35 dubs
Game plan was to go hard for 4 min, medium for 3 then pick it back up for the final 3. I had my lady counting the reps.
Sets 1-4 un broken and in 4 min.
Went a little too medium for those 3 min. Then last set was 3/3/3 on the thrusters. All of the 8 sets of dubs were un broken.

I am happy with the 8 rounds. If it came up in the MQ I believe that I have 9 rounds in me.

Funny no rowing yesterday. Cooled down it was 90 deg then went to home depot for some materials to make some steps up to my hill top oasis.

Had dinner (pizza) with my lady and my son on top. What a view of the city. She is so happy with it. I'm glad for this.

Good metcon planned today- 4 rft- 400 meter run and 10 unbroken hang power cleans 165# rx plus.
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Old 04-11-2018, 09:52 AM   #1702
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- did some ghd work during the day. Hamstring cramped during a stretch. Wow that hurt. So I took it easy on the glute ham raises.


Usual warm up half at work and the other half in the gym. Added a run and some rowing.

15 min emom Power clean- felt really good. Focus on slow off the ground, scoop then high pull. All of them were high and did not have to drop down too much. Went up to 95+% of my max. 45-245#

Was wanting to kill the metcon. Seemed right up my alley.

4 rft
400 meter run
10 un broken hang cleans 165#

I was thinking 8 min.. then
I saw that Taylor did a 10:06.

The 400 is a long one if you have to go in the building and out the building. Add people along the way that have to share the walk way and the single door. Not that fast. First round was sub 2 min. I had a bit of a lead on Eric and Mike but they were chasing. 2nd round was more like 2:20ish. 3rd round took a micro break prior to picking up the bar maybe 2:40ish. Last round I was trying to go but the legs were tired. I did not close the show. Eric beat me by .5 seconds, I beat Mike by .2 . RX+ 9:28. I do miss running. I have been focused on rowing for the past many months. I have a spot on the lap where we have a tail wind and I get a chance to speak with God. He rewards me with some easy steps and feeling weightless. Its a good time. Serenity prayer goes thru my head each lap.

Cool down putting weights away then off to work on the step up to the hill top deck. Almost done. Just have to get some storage solutions for the items to keep out of the elements.

Overall A on the power cleans and B on the metcon.

About 8 days till the Master Qual. Happy our gym is programing some good things to turn up my motor. Just for fun doing it to see what filming, picking my workout order. I will have to look at prior times.

I believe that if I see a nice short/medium wheelhouse type metcon that I can take out will do it Thursday. If they have a max will also do that Thursday. But it will depend on what they give. Personally I hope they give me all goats to prep me for next year.
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Old 04-13-2018, 09:23 AM   #1703
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- just rowed. (6) 1k rows. Nothing special.

Went to chill on the hill top deck and stretch.

Thursday- some abs on the ghd. Pre warm up at the office.
Warm up at the gym.

Deadlifts- All 5 reps- 45-135,185,235,285,335,355 most of it was heavy.

Snatch power- nothing special- 45-185 back down to 165 for some reps.

Row- 4 min on and 4 min off.. Cal - 79,78,76

Metcon-

21-15-9
Deadlift 225
bar facing burpees

Row to cool down.

Overall some volume but not the best day. Hopefully today will be different.
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Old 04-15-2018, 01:47 PM   #1704
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- usual warm up. Also did some ghd and reverse during the day 50/20 or so.

Warm up metcon-
300 dubs
40 alt db snatches 50#
60 box jumps
80 wait for it 5" deficit hs pu new open standards. Wow that took a long while
100 wall balls.

Shoulders were barking.

Had to rush to a fund raiser. Great event.

Saturday- 6:30 AM arrival. UGH! Warm up.

15 sets starting 140 squat snatches- make it move up 5# miss it drop 15#. Got up to 190# two times but missed it.

Same for squat clean- 190 up to 235# had a slight twinge on the lat. Shut it down.

More shoulders sorry joints.

15 min amrap-
5 ring mu
25' un broken hsw
25 cal row
25' ub hsw

4 rounds plus 5 mu, 25' and 3 cal.

Rowing and some more rowing. I believer that I am 2k down.

Sunday decided to take the day off. Just stretching.

Ready to hit Monday and Tuesday hard. Then off Wed (maybe a little rowing) then see what the MQ has in store for us.

Training has been a solid B and diet up to a D. Weight around 188# .
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Old 04-16-2018, 11:53 PM   #1705
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Just one thing to say to you Vic....

Good luck in the MQ
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Old 04-17-2018, 08:49 AM   #1706
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Alex. Anyone can do the workouts. They can treat it like a comp and see how the body reacts to the stress of 5 days and 4 workouts.
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Old 04-17-2018, 09:24 AM   #1707
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- Did some ghd and glute ham's at work about 30/20. Then the normal warm up at the Dark Side. Was a lively bunch last night. So many pr's.

Dead lift all 4 reps- 45,155, 225, 295, 325,355, 365,385 not the best day off the ground.

Power snatch- 15 min EMOM- everything was feeling really good. The bar was nice and speedy and snappy. Until it was not. 45-195# then 202# felt like a ton.

Met con. Was a sloppy effort, got tough really fast-
21-15-9
Hang clean and jerks- 135#
Bar facing burpees

I went RX plus and my friends did 95#. I tried to keep up with them. My rest time was down, form was off on the jerk. Plus Taylor who has a motor was on my mind at 6:26.. I got just under 7 min. Bar facing burpees are rough on me.

Did some rowing with Caden just recovery pace- 2k.

Went to stretch and chill on the hill top deck.
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Old 04-18-2018, 08:20 AM   #1708
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- did some glute ham's and ghd in work today- 20/40

Good warm up. Had my daughter from LA working out. Good to see her.

Power clean - worked up to an easy 235 but then 240 got real. Lighter weights felt good.

Check in with the bar MU- 1,4,7,8,7 had about 2 min in between sets. Felt great. Had to test the new 3 hole grips.

Also did some c2b and pull ups.

Metcon-
4 rounds
400 meter run
50 air squats

All unbroken 11:27ish. About a 90% effort but 95% to close the last round.

Cool down row 2k.

Went and got some thin crust pizza and enjoyed family dinner on the hill top deck.

Wed will be some light rowing and mobile work.
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Old 04-19-2018, 08:45 AM   #1709
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed did some recovery rowing. 2800 meters. I am about 8k behind. Have not been keeping up with the numbers.


Did some stretching, hit a meeting, got some food, watched some tv then ZZZ
s
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Old 04-20-2018, 09:38 AM   #1710
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

MQ announcements- #1 ok glad its heavier thrusters. #2 oh Sh#$! 90% of my max for 20 reps and sprinkle in 100 c2b to boot. #3 Really like this.. but could use a little more dubs.. hehe. #4 this is medium for me a real burner but the 165# snatch will get heavy.

Really long warm up. Some at work, and a lot at the gym. I picked to get the cleans over with. At first I was going to do the snatch but decided to see what the clean felt like first. Went up to 245 power. 10# under my max. But its going to be squat cleans my max is 275# fresh. Warmed up the squat clean and some c2b. Have the new JAWS grips with 3 holes. They are great. The c2b and the squat cleans were feeling good. The class stoled the clock and the coach. So I waited till the class was over. I walked around the building 2x's in prayer. 20 90% squat cleans is going to be a big ask. When I saw this workout I thought yeah right. Then saw that the 50 year olds are going to have to do the same weight. I am not special right? Coach Corey set up the film, I warmed up the c2b and the squat clean and 3...2....1.. Go.
All of the sets of C2b were 5x5. First round was under 1 min. Maybe a little too fast. But it felt good. My goal was to have fun this year. I heard the music going and it automatically made my mind and body enjoy this goat head workout for me. First round of squat cleans went 1,1,F,1,F,1,F,1.. well that did not go that well. 3 fails but i rushed them and the technique was off on the fails but spot on with the made attempts. My pre workout had me buzzing. I don't believer that I had another fail. Just took my time and between reps said the serenity prayer. Lord knows I needed the courage and strength.

I had to push out all of the voices in my head saying this is heavy. My coach did a good job on keeping me to my 5x5's and getting me back to the bar. I finished the workout under the time cap. So happy about this. It could have been alot worse. No one is posting the scores. I am sure the people who can cycle that type of weight will do just fine. I only hope that the 100 c2b's slow them down.

I finished strong after not quitting on the first set. Back in the day I would have done this workout last. And been afraid of it all weekend long.

Went to a place after the cool down where they freeze you for 3 min minus 230 degrees. Thats cold. Then a bunch of roll out, floss and massager on me.

My body was roughed up for sure. Today just my left leg has some after effects holding me back. Besides that I am ready to go.

I am going in and doing another workout tonight. Not decided which one yet.
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