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Victor J McQuaide 05-18-2016 10:39 AM

Re: 2014 45-49 Fittest on the Planet goal
Alex.. thank you.
I have a goal of getting 10% stronger in my lifts. Now how long that will take is the question. The weights will keep on getting heavier each year like it has. Gotta get stronger to keep up.

With lifts like OHS heavy I tend to do them and get stronger and reach the goal then somehow drops off the face of the earth and revisit them and its like starting over.

I found another place to train who does a lot of functional movements plus 7PM is a good time for me.

Clean grip dead lift and snatch pulls are going to be my lifts that I hope to increase.

So to answer your question willy-nilly sometime and programmed the other times.

Victor J McQuaide 05-19-2016 08:23 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed active recovery- plenty of stretching and hip circle.

5 rounds not for time
20 cal Air *** Bike- fastest time :30
10 GHD

Did some t2b felt good but underneath my arm had a sore spot. Spent time rolling, lacrosse balling and flossing. Feels better now.

15 rope climbs and 60 c2b's leads an old dude suspect to some pain spots.


Alex Burden 05-19-2016 12:38 PM

Re: 2014 45-49 Fittest on the Planet goal
Willy-nilly :D going with the flow, I like that ... That's what the wife and I do to.

I did all my heavy lifting in my younger days but I can lift more than anyone my age at the globo we workout at. The difference now is that I have the lungs for it, I have a few goals for the coming year that I hope to reach and those attempts will be willy-nilly as we never plan heavy days.

Victor J McQuaide 05-20-2016 08:59 AM

Re: 2014 45-49 Fittest on the Planet goal
Warm up, stretch 30 min, floss, bands and hip circle-
Warm up pistols-
5 sets :30 seconds on and :60 seconds off- 12/15/15/16/17 reps total of 75. Good progress

Warm up ohs and squat snatch-
5 sets :30 seconds on and :60 seconds off- alternation 50# db Squat snatch-
7/8/10/10/8.. right arm is super money. Left arm still needs work.

Weight 95#
40 hang cleans
25 s20
75 sit ups
40 Front squats
75 sit ups
25 s2o
40 hang cleans… the body and mind just did not want to work. Was sweating more than normal.

My diet has been a little off. But not horrible. My food sponsor merged with a large company. The food thing is what i have to get back on. A lot of snacking and not many meals per say.

I want to thank Primal Cravings that has turned into Power Source. I must sign up.

Victor J McQuaide 05-20-2016 02:22 PM

Re: 2014 45-49 Fittest on the Planet goal
Forgot worked up to a heavy 7 rep bench press- 45,15,165,185,205,225#
Good day.

Victor J McQuaide 05-23-2016 08:45 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday.. had a little something pulled deep in the underarm from the c2b and rope climb day earlier that week.

Warm ups normal.

Deadlift- all 3 reps- 95-385#. Felt more pull from that tweaked area. Some work on the area. Bad time for Nate.

Decided to do it but slowly, stretching the underarm for a bit between sets.
10 rounds in 15 min. With that much rest and stretching it was ok.

Stretching and flossing.

Saturday was a bunch of stretching. Had to get gifts and plan for my GF's and Moms Birthdays on Saturday evening. Took that day off from the gym.

Victor J McQuaide 05-23-2016 09:09 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday Make up day- At Jamul Garage Gym with Tony. AM 9-11.
Warm up, stretch, floss 25 min.
Back squat all 5 reps- I find that 5 reps are heavy enough for the base while providing safety from knee problems and back issues.
95,135,185,215,255,275,295#x5 reps. Kept on the 5# per week increase.

Nasty EMOM:
20 AA Bike calories min 1
50 dubs min 2
12 GHD min 3

Was not able to hold the 20 cal AAB. Did 5 rounds. Its hard to double under after the AAB. When the GHD is the break you are in trouble.

Stones- 95# for about 6 reps. Then 145# for about 6 reps also.

Starting out slowly on the stones. Next week 175# stone. Goal is to do the 215# that he has.

Lunch with my Mom and GF.

Session 2 at 1PM CF Santee.

Floss, stretch and warm up. Ohs, hip circle, and more stretching. Open the shoulders and hips. Funny I was coach a new person on the snatch and it actually helped me visualize what I need to do with the snatch.

Warm up power snatch for bb cycling- 75x10, 95x10, 115x10 then 135# max unbroken reps- 135x14 reps. PR.. last time did 13 reps.

Pistol work. Just did some to check in about 25 of them.

Yolk work. All were down and back. About 100' each way or 200' total each set.
115, 165, 215,265#. Gotta get used to the weight on my wimpy back.

More stretching throughout the day and nite.

Also did some dirt moving at the house. Happy about back being better and able to fix it with less work. Some of the alternate and supporting muscles are stronger and more flexible.

Victor J McQuaide 05-24-2016 12:21 PM

Re: 2014 45-49 Fittest on the Planet goal
Monday -
Warm up, hip circle, ohs with db, warm up ohs, dubs and hspu.

15 min AMRAP-
60 dubs
15 hspu open style
15 ohs with 135#
Went out well ended up being just about 3 min per round .
Did 5 rounds plus 40 dubs. Learned a lot about the ohs with that weight.

If I picked it up and did 2 breaths per rep my heart rate went down a bit and I felt better. The 4th round I did them un broken. I think that I could have shaved off 2 min with un broken ohs. HSPU were un broken and the Dubs were mostly unbroken.

Kind of an active rest day. Sunday was two good sessions.

Tonight is two sessions. 5PM and 7PM.

Victor J McQuaide 05-25-2016 10:05 AM

Re: 2014 45-49 Fittest on the Planet goal
Warm up stretch, hip circle, crack back, floss and bands.

Warm up hang clean, clean and jerk.
Picked up the bar felt like the girls bar.. had to double check.
Build to a heavy hang power clean, clean then jerk. Every other min.
135-235. Hang power clean and jerk were feeling good. Previous pr was 240#. Did 255# and also the jerk. Best g2o to date also pr of 3#. It was easy for sure.

120 wall balls for time. Each min at the top of the min 3 burpees.
1st min- 25
5th- 15
Finished in 6:24.. need some work on that one. The ball to start felt really light.

So basically 120 wall balls and 18 burpees.

Never had a strict mu. Watching the regionals have motivated me to get one. Last night was the first time trying in 1.5 years. Needed to move my legs out to lever over the top of the rings. After that they were good. Did 3 of them 1,1,1

My hands/wrists need tape. Very girly in that area.

Overall really good workout.

Did some major stretching in the evening.

Victor J McQuaide 05-26-2016 10:53 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed active recovery- did my coaches warm up well most of it. Went to JGG which is a Garage Gym. Worked on kb turkish get ups.. now the 70# is completely manageable. Happy about that. Also did AA bike 50 cal at a modest pace seeing how hard 10 cal a min, 13 and 15 are per min. I think that 15 is a endurance pace once you get going.

Funny when I stop working out my stuff gets tight. Will have to spend some time working the back right.

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