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Old 02-28-2018, 09:51 AM   #1651
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM- warm up, row, hammies, shoulders. DB squat snatches 15-50#, hip circle, glute ham raises.

Squat snatch- my shoulders were not ready to receive the bar at the bottom. 45,75,95F, 115,135,145,155,165f, 165,175 easy then 185 no go

Power snatch- 125,135,145,155,165,175,185 pretty well. Have not done power in that weight for a while.

Light power cleans 135 felt some good weightless on the bar.

MU check in 1,2,3,4 easy hands were on the mend.

Check in with burpee box jumps. New standards if needed.
utility pace is 10 per min. Gas you out is 15 per min. 30 reps in 3 min easy.

Un packed the Zamboni for the gym.

Met with a AA buddy and discussed whats been going on.

Overall for a sick pup for 1 month I feel that the effort level was in place for 18.1. My body just was not ready. Getting 11+6 would put me in top 30 ish for 50+. All things being go I believe that I could get 1 more round or 390 reps. But this is an off year turning 50# after the cut off. We will see how the rest of the workouts pan out.
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Old 03-01-2018, 11:15 AM   #1652
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- warm up with rowing total of 8k. I believe that I am even with my rowing now. Finally.

Warm up hammies and shoulders.

Clean practice. 45,95,125,155,185,205,220,230 was good, 240 just missed but felt good. Back down 205,185,155,135.

Some extensive stretching my shoulders were sore and stiff.

Did some other stuff but cant remember what: getting old.
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Old 03-05-2018, 10:20 AM   #1653
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday watched the open announcement. Another utility workout. So much for blasting the permitters so far.

Long warm up hammies and shoulder.

Some hip circle.

Then some squat cleans- have not done them in a while. Form was ok. 95-255# not the best day but happy with the effort.

Some burpees over the bar for timing. Then did 1,2,3,4 and rested then did 9,10 rounds and back to the bar in a min- 195,215,235# easy. Feeling a strain in my right knee. Flossed and stretched a bunch.

Decided to do the workout on Monday.

Did some rowing to keep up my meters.


Friday-
Knee was not loving anything- worked on some burpees, rowing and some MU check in- 1,2,3,4,7 felt good.

Glute ham raises, some burpees and more rowing.

Finished with some bar mu. They felt ok.

Did some other stuff but mostly cheered on the peeps and judged the workouts.


Saturday took the day off. 2800 meter deficit.


Sunday - went to my AA meeting.

warmed up with some rowing, bird feeders, shoulders, hip circle kind of my every day warm up.

Power clean test. Was feeling good- 45,95,145,175,195,215,230, 242F, back to 195, 230, 242# easy then the test for max- been 4 years and stuck at 250# here goes nothing- 252# good solid effort.

Some burpee over the bar work.

More rowing, strict t2b felt good.. Floss and stretch.

Went and picked up the grand kid for the day.

Dark Side meditation also.

Going to do the workout today 3:30ish.
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Old 03-06-2018, 02:19 AM   #1654
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

That was a decent result for week 2 of the open Vic... your not that far behind Scott

and boy you were fast on that first part.... jumping around like a bunny rabbit
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Old 03-06-2018, 10:12 AM   #1655
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- long warm up. Feeling ok, body good mindset just not a tiger. Struggling being in 120th but could be worse. Making some improvements over the last year but the mind is what I need the most.

Standard warm up shoulders and hammies.

Some db clean work. Knee is feeling better.

Squat clean warm up- 45,95,145,175,195,220,230,240,250,260# felt good.

Then some new technique bar hop burps.

Wanted to go medium speed and do my new technique but after round 5 all bets were off. R1-4 in 1:12 a little slow. Was a struggle with R5-9 then 10 was ok fast. Just glad to be done with it. 6:21 was thinking I could go sub 6 but not so much.. Just did not want it. I did push myself and grunted out the last 10.

Got a sip of water, changed my shirt, put on the belt chalked up then hit my 198 pretty well then 219,229,239 then got fuzzy after that. Hit my last lift with :20 did not try a heavy last lift. They originally said 258# then they counted again and said 253# then they took out the calculators and ended up with 248# which was not so much. So who cares right. Ends up being an avalanche of points. Went from 172ish to 120ish. Not that bad for the present exercises.

Did some glute ham raises and c2b work all un broken
5,10,15 all easy.

Easy strict t2b last night.

T2b- wheel house
DB cleans- ok for me
Rowing fast- not that good and 1 month sick
Fast bf burpees not a strong one for me.
DB squats- Im ok at them but really slow- reminds me gotta get on a strength program hehe
Max clean- might be one of the worse maxes for me with 14000 guys doing them. I have made progress with them over the year. Max is higher, consistency is good but the fatigued max not so much.

This sounds like a whole bunch of complaining.

Thankful list-
Some pr's lately
Near 100% health
Work and gym is doing very well
The house is a home again
Enjoying coaching people and seeing how they touch the life of myself and others around them
Have a wonderful woman in my life
Kids are healthy
Better relationship with my mom and dad
They are throwing out goats on this old man and I would be doing fine in the 50's hehe
If they throw out 3 good workouts for me then I will climb back up some spots.

Goals-
Try to enjoy this open and use it to train hard for the MQ if I make it.
Accessory work and more accessory work.
Keep working on my program and be kind to others
Get a boat and explore some majestic waters.
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Old 03-07-2018, 05:23 PM   #1656
Jason A Smith
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Re: 2014 45-49 Fittest on the Planet goal

FWIW I think you and Scott are doing really well. I am enjoying being back in the Open competition again. Loved my clean but buried by the result.

Enjoy the ride and the Masters Q........even in the age groups now it is getting very competitive. You are doing great man.
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Old 03-08-2018, 12:57 PM   #1657
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Jason,
Just doing the open for fun this year. Next year will be in the 50's. Good luck on 18.3!
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Old 03-08-2018, 01:04 PM   #1658
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- went in and rowed, warm up hammies. Dead lift. Felt like a Million pounds- worked up to 335 then did 2,3,4,5,6 reps. Would like to do King Kong some day and squat clean is super heavy but DL is out of site right now.

Tuesday PM- some oh db walking lunges - 50' each- 20,35,50
More rowing to get even with my daily meters.
Bunch of stretching.


Wed- 4PM class- routine warm up- then I thought was a 15 min emom but was only 10-
1 Power snatch
1 squat snatch not touch and go.
105 to easy 165.

Warm up MU, wall balls and dubs.
10 min AMRAP
200 dubs- 80/70/hit ropes with a member 15/35 done at 2:10
100 wall balls 20#- 25/15/10's all of the way home. Gave me about 3.5 to do 4 sets of MU-
Remainder of time to do ring MU- 4,4,4,5 total of 17 reps.

Felt good about the MU-

Rowed my total to stay even on meters. Over half way done.

Went home and ate a big meal.
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Old 03-09-2018, 04:29 AM   #1659
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Look like you have been warming up with 18.3 all this week Vic..

This is in your ball park, should be a good week for you...

Last week was hard but this will burn on those DU's. Your MU's are key as once you get through them it is clear sailing to complete at least 1 round.

Good luck
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Old 03-09-2018, 11:29 AM   #1660
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Yes I love the dubs. Hopefully can go into recovery swing.

Thursday- watched the show. Happy about the dubs, ohs well not so much, Ring will be fine, snatches will be good, bar mu are going to be tough.

Warm up hammies and shoulders. Row, row, row the concept.

Did some ohs- 45,75,95,115 this was heavy. Will be fine on Monday. Worked on Bar MU- total of 25-30 of them. Did some dubs in between. Checked in with the snatches. Overall my legs and shoulders were sore and tired from the day prior. More rowing. Caught up a day. So now even!

Plan for Monday- 60/40 dubs, 14/6 ohs, 50/30/20 getting ready to try to be fresh on the Ring MU- do a comfortable open set- hopefully 6/3/3 then stomp on the pedal for the next dubs, medium on the snatches 10/10, slow down on the next set of dubs to prep for the bar MU, do the best possible sets of bar with a big opener.. dubs, ohs and dubs but this year is just for fun!

Watched my buddy do this workout. He plans to re do it on Monday. He got 18 ohs on the second round.

Wish you all luck! Enjoy it if you can. Your body feels good if your mind says you are having fun.
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