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Victor J McQuaide 02-09-2016 09:55 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday.. woke up with a sore back. Was so busy at work that I did not have much time to stretch and mobilize.

But time of workout it felt really good.

Barbell cycling hang snatch.
2x15 75#
2x15 95#
1x10 115#
1x10 135#

They all felt good. My new left foot kick out was working. Then to close out the reps dip.

Checked in on the clean. About 1 month past recent back injury.

Avoided anything barbell for a while. 2 weeks ago did 185, then 10 days ago 195, 7 days ago 205 then last night went up to 215#. I have to listen to my body and stop when it feels the heaviness of the lift. So I stopped at that point.
I then went down to do some reps at 185#.

My focus was on the speed of the elbows. I usually hit too hard and the weight crashes down on the rack position. Now I just try to feather the weight and quickly elbows fast and then dip meeting each other at the same time. I think that its a break thru.

Strict c2b and ghd- 3,4,5,6,7,8,9 each no particular timing just a walk to and from. Total of 42 each.

6 set of rows 1 min on and 1 min off. Setting 1-6 rowing more meters each effort. Started with 235 meters ending with 300 plus or 1:30 pace.

Went home for TGU, ohs with dumbbells, shoulder exercises. 45 min.

Overall good day for learning and rehab.

Victor J McQuaide 02-10-2016 10:41 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- meeting with Mentality Coach Dawn Fletcher. She is the best.

The major focus over the last 10 days was rehab, mobility, working on weakness. This type of focus sucks in the present but will yield dividends over the coarse of the years to come.

Warm up MU- 1,3,6 straps came down. You would think that they would make some type of strap holder that works.

Warm up clean and jerk, t2b.

13.3 test.. just go Vic McQuaide style.
3,3 and 6 singles,6 first min
9 singles,9 2nd min..
12's singles got to be harder, then 10/2 on T2b,
15 singles, 6/3,1,1/1,1,1,1
6 singles with :30 left.

Felt that I could push it better but the goal was just to test where I am at. Last time did 94 reps this time 96 reps. I think that 100+ would be in the cards when the lights turn on.

Some minor stretching afterwards and in the evening.

Victor J McQuaide 02-11-2016 11:32 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed.. warm up and stretch.
TGU 15-70# each arm.

Ohs with 15-25# dumbbells. Working on keeping legs at a normal width.

Barbell cycling-
2 sets of 15 with 95#
2 sets of 15 with 115#
2 sets of 10 with 135#
2 sets of 10 with 155#
Felt good. Completed with about :60 seconds rest in between sets.
100 reps overhead.

L sit emom- 12 min total
1st min 50 dubs
2nd min :15 ring l sits

Overhead squats- 95#- 5,10,15,20,25 total of 75 reps been a while for ohs with barbell for reps. Felt good.

Some floss and stretch afterwards.

Worked out at my friends garage gym. JGG! Thank you Michelle and Tony.

Victor J McQuaide 02-12-2016 09:41 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday- stretching and ghd. Total of 100+ ghd. Active recovery. Also did some slow ohs with dumbbell.

Going in tonight to kill the 100 up/100 wall ball. 8:50 and 8:23 are the times.

Hope for a sub 8 but will take what I get.

Victor J McQuaide 02-13-2016 03:52 PM

Re: 2014 45-49 Fittest on the Planet goal
Friday- warm up, floss and stretch.

Barbell cycling
2 sets of snatch 75x15
2 sets of snatch 95x15
1 set of snatch 115x10
1 set of snatch 135x10
All unbroken. Feeling good.

Warm up pull ups and wall balls-
100 pull ups- 24,16,14,12,10,10,7,7- 3:20. Between sets just tried to have fun and dance a little. Feeling confident for the next set. Most of the time was 165 hr.
100 wall balls for time. Plan was to 10 sets of 10 with 5 seconds pause. Got 6 sets. Then 8,7,8,7,5,5 Pulse was up high- 191 beats per min. Highest rating so far. In masters qual 20 months ago I got 8:50.. last year when I was in super shape getting ready for the games hit a 8:23.. last night 8:10. Wanted sub 8.

4 rounds 500 meter row with :90 rest. 1:48, 1:46, 1:46, 1:42

Was cooked after that.

Went home and stretched by the fire.

Victor J McQuaide 02-13-2016 04:02 PM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- 30 min stretch and floss.
Barbell work.
1 PC + 1 HC + 1 SJ- complex. 95-215#

1000 meter row
50 hspu- 33/17
15 burpees over the erg- 6:16

3 rounds
:00- 3:00
2 rounds
10 ohs
10 c2b

Finished the rounds feeling ok at 2:00 min.

Hands, back and pull up muscles were hurting. Listened to my body and called it a day.

Not any fire just tried to enjoy the work.

Going to stretch, floss and enjoy the get together at the house tonight.

Active recovery tomorrow. 60 min of something involving stretching and yoga.

Victor J McQuaide 02-15-2016 09:35 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday- Valentines Day with the lady. Helped my sister move my Niece's stuff from her apt to my moms house. She just got out of the hospital yesterday. A preventative maintenance round of chemo. I can only imagine what they are all going thru. She is remarkably strong and up beat every time I see her. Way to go Elyse.

Did some floss and stretching. My elbow sockets are sore from the last few days. About 30 min of work on my day away from the gym.

Went to see Deadpool last night.. super funny, sure graphic but in a way that was funny. Well scripted and written. Earned that 8+ score rating.

Victor J McQuaide 02-16-2016 01:22 PM

Re: 2014 45-49 Fittest on the Planet goal
Monday.. short workout.
Warm up with stretching, floss, GHD.

Power clean for 10 reps- 95,115,135,155

Then warm up s2o, box jumps and dead lifts
10 min AMRAP-
5 s2o 115#
10 dl 115#
15 box jumps-
Just a grinder. Did step ups.
All under 1 min each until round 5 then 2-3 seconds off then started round 10 with 25 seconds left. 9 rounds plus 20 or 290 reps. +5 from last time.

My heart beat monitor was down..but I could tell that it was high and stayed high. Good transitions. if they did it again I would rebound some rounds or most of the round. Build up a buffer then end with 300-310.

Had to get to a meeting fast.

Went home and did some ohs dumbbell. 25# and some abs.

Victor J McQuaide 02-16-2016 01:25 PM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday morning stretch and ghd- 10-15-20 They actually make my back feel better. I still am not that good at them but they take less energy now.

Couch stretch, pvc.. etc

Victor J McQuaide 02-17-2016 10:00 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday Evening- floss, stretch..

Jerks- 45-255, 265FF… has been a while going over 205#.

Warm up thrusters and row-
21-15-9 Calorie Row and 95# thrusters.
all unbroken and as fast as possible. Thrusters were slow.

Rowing 21- 1500+, 15- 1400+ and 9- 1350+
Total time 4:24 better than I thought of 4:30 goal. Pulse was 166 ending but felt like a ton more. Thrusters are hard for sure.

2 rounds of 15 GHD, 50' hs walk to the wall then 15 hspu. This put my back in a not cool position.

Went to visit my Niece and the family at my parents house.

Stretch and floss when I got home.

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