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Old 11-08-2018, 04:47 PM   #1921
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- light duty on back-
7 efforts of rowing 1 min- 250-315 meters
3,4,5,6,7 strict t2b
About 30 c2b strict various grips
Running AA runner- 100 meters, 125,150,175,200's. About 7.5 min pace for them. Building up some time on that thing. Between efforts I did our back injury machine. Can't remember what its called.

Hammer grip strict s2o kb- 12-35 10 reps each arm.

Once my back is feeling better I am going to focus on cycling the Barbell and good technique. On Monday I went super hard on fatigued S2O then traveled all day and hit the gym next morning. The 415x2 deadlift took me out. I worked on my dl for months and got a PR of 457# but my gains left me. Funny its just not my lift. But I can cycle it fast so I focus on this. If they hit a 1 rep max then its ok. Some of my friends do 515# , not ever going to get to that point. Cycling and technique will be my path.
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Old 11-09-2018, 09:52 AM   #1922
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- met with my gf and grand daughter in the gym. She was fun chasing the hula-hoops around.

3 2 min AAB- 18 cal, 28 cal, 38 cal..
DB bench press- 20,40,60,70 for 10 reps.

Laundry and Trash.

Still on light duty for back. Feeling better but not going to push it. First hard workout will be on Tuesday.
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Old 11-12-2018, 12:51 PM   #1923
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- Did some rowing efforts totaled over 2k worth of under 1:50 pace.
Lunges 250' of them
Air runner- 5x 200 meters worked up to 6 min mile pace
GHD- total of 50 reps
Wall balls worked on hands at 4 and 8 and focused on getting the ball not to spin. Need more work on this.
Can't remember what else. Still on light duty.

Friday- long stretch, AA bike, rowing, running, tried some barbell cleans with feet out and knees out. Felt good went up to 135# butt down. Did other stuff but can't remember.

Saturday- did 4 5 min efforts of AA bike cals. 50/60/70 and 87 happy about this. Making progress for sure on that bike. Went to cheer on peeps at the masters event. Great time! Then dinner with the folks afterwards.

Sunday- check in. Rowing and rope climbs. About 2k worth and 1,2,3,4 on the climbs. Then some GHD and ring MU. 40 ghd and 15 MU. 1,2,3,4,5 need some work on those again. Met with my dad he is struggling with some back and shoulder pain. We did about 1 hour worth of stretching and building.

Happy to have the time off. Last day of light duty will hit my double session tomorrow. Medium speed. My workout partner for Tuesday injured himself at the comp.
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Old 11-12-2018, 12:57 PM   #1924
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Elbows in Vic

That was the other thing to work on
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Old 11-13-2018, 09:49 AM   #1925
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex, yes Elbow in. The 4 and 8 almost puts them in.

Monday-
5 min 60 cal echo trainer warm up

300 cal with my buddy Eric- took 15 min. Mostly 70,80 and 90 rpm's.

100 ghd split 5 sets of 10 each.

To the gym warm up hammies. Tried the new style clean. Felt good 45-205 then 225 was not that good. I have to learn how to finish the lift in the new position. It will come.

Did some reps touch and go- 125, 145, 165

Sprints on the rower in different settings- 9-25 seconds. Top cal per hour was 2651. That is 1:20 pace. Almost the best ever.

Stretching and flossing. Did some ski erg, cheered on my GF doing the hero wod.

Went to the massage chair then to my lay down watch tv time.
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Old 11-14-2018, 11:15 AM   #1926
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- my AM training partner was not able to make it. I got my haircut and picked up my tuned propeller from the shop.

PM with Alex at Alpine Ranch CF. I warmed up at work a bit, hip circle, plus some floss and stretch. When I arrived did my normal warm up plus some AA bike. They have a new cool one that counts cal in .1ths. Plus it seams easy next to the Rogue Echo.

5 sets of 3 reps. Just getting into my front squat. My knees have been on light duty for a while. I was able to go a little wider and push my knees out a bit with Zero pain- 205# was a good start back. Maybe I can work up to that 334# max 2 years ago.

Metcon- 12 min amrap
4 strict pull ups
6 power cleans- 135#
8 s2o 135#
10 alternating pistols- took about 4 rounds to warm those up.

7 rounds plus 8 reps.

Some efforts on the AA bike- Total of 80 cal for the day. Some good sprints above 100 rpm's.

Stopped by got dinner and some supplies for the week. I ate a slice of Boston Cream Pie.. was soooooo good.
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Old 11-15-2018, 11:45 AM   #1927
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Like last night. I did a bit of warm up at my office. Then headed into the gym at 5:30PM and did some rowing with my rowing class. Some increasing harder efforts starting dampener on 1, 3,5,7,9- 20 cal efforts building to a 500 at 1:35 pace. Just to get the lungs going.

Then coach Mike asked me to jump in on his AA bike workout- 3 efforts of 1k and 3:00 rest in between. 1:20 to 1:25 efforts.

Then I stretched and got ready to workout with Coach Corey- we did a 15 min emom alternating rounds-
10 cal on ski erg
20' lunges with 60# bag
5 bar mu
20' lunges back with the bag-
About 1:30 each round. Going full out with good intensity. 5 rounds each plus I did 10 cal and 20' walking lunge.

It was about team work and I excel at this, I can go harder for others than I can for myself.

After this was some rowing cool down, floss and prep for some technique snatch work.

10 sets of on the min-
1 hang power snatch
1 below the knee pause power snatch

I stuck with 115#, did this with my banker Ricardo. I was coaching him the whole time. He started with all press out, bad form you know. Then at the end he was actually pulling himself under the bar and they looked great. It took me 3 years to get better at my oly snatches. So gratifying to teach people who are open to trying something new.

Trash and laundry for the gym then home for dinner and chill.
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Old 11-16-2018, 02:21 PM   #1928
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took thursday off-

Friday AM session with Tony- warm up, stretch and 500 meters row.

12 min AMRAP warm up-
7 cal row, 2 burpees to a plate, 2 wall balls
7 cal row, 4 burpees to a plate, 4 wall balls.. and so on.

Got to 7 cal row, 16 burpees and 1 wall ball.

T2B-
Alternating 10,15,20,15,10- took under 6 min. I did 10 then tony did 10 and so on.

OHS- check in 95#- 5,10,15,20 next time will go 25 reps. Just want to throttle up slowly to a nice burn in mid Jan.

Back is feeling better. The pressure is off. I have decided to work on DL reps and cycling it vs. trying to build a good DL. Simply its not my thing.

Will do a PM session with Corey and the class at 7PM. Just having fun. Nothing serious yet.
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Old Today, 01:18 PM   #1929
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday PM- long warm up. About 30 dl with 205 new knees out style. Felt good but its just 205. Sets of 4 to 8 reps.

Power clean with new style and get ready for the workout- 45-225# feeling better with the new bar path. Still needs work.

Metcon-
10 min emom
Odd- 15 cal row- mostly :40-45 seconds good rowing day
Even- Squat clean with 185 with 4 fs

rest 2 min- huluhoop time for sure.

6 min emom-
10 c2b
40' hs walk- very good day-
4 rounds plus 6 just having fun.

rest 2 min

25 burpees- went really fast 1:10ish
Run 800 meters with a 30# wall ball- interval work- walk on the east /west of the building and sprint on the north /south

28:31 total time.


Rowing cool down and put away weights.

Saturday with Tony-
Usual warm up-

Check in for power snatch- trying only good form.
Each snatch required a 10 cal echo bike. We did about 12 of them- 95-155# just trying the new bar path and stance. I like it but its new.

S2O- 95-135 sets of 5.

Deficit 3 rep hspu strict- 12-14" have it on film.. heehee

Went on a boat ride to test the new pitched prop- went on plane but still not fixed. Progress overall. I have never tried so hard with anything. This boat will be the death of me. I might throw in a modern engine.


Sunday was my normal check in with ropes, rowing, ring mu and glute ham raises-

5 rounds of 20 cal row
Rope climbs- 1,2,3,4,5 was huffing and puffing on the 4 and 5- total of 15 climbs.

Mu- 1,2,3,4,5,6 did 6 ghr in between. Form was not the best but the volume is getting louder- total of 21.

Will try and do 21 ropes and 28 mu.

Did about 45 min working with my father on shoulder and lower back.

Went to lunch and dinner with the family.
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Last edited by Vic McQuaide : Today at 01:33 PM.
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