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whooo hooo....great work as usual guys....happy new year......
great news about ohio state making it into the championships eh jt? watched both games much to the dismay of my wife.....:p saturdy my wife and i went out for a little snow shoe excursion at the sea to sky gondola.... [url]www.seatoskygondola.com[/url] (wfs) as we had bought winter passes and needed to make them start paying for themselves.....started out on an intermediate loop trail that should have taken 2 -3 hours....turned into a 14 k.m. 5 1/2 hour epic which we just made it back to our vehicle as it was getting dark..... last nite at the gym Pin Press: 8x3 (Minis) OTmin. 95lbs *40% of 1RM **just above chest Ext. Rot. Band Pulls: 3x20/s Floor Skull Crushers: 8-8-8 (max chain) one set of 1/2" chain....shoulder was tweaky Seated MAG Rows: 10-10-10 (W) 90-100-110 *1sec hold at chest 10-10-10: 5-8-10 1 Flat Bench Reverse Fly 1 Flat Bench OH Raise shoulder did not like the last few of these Band Tate Press: 100/s single red band |
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@Cliff, yes people are pretty excited about football around here these days. Sorry to hear about the 5.5 hour epic, epics are, well, epic.
Tuesday January 6, 2015 Kind of an easy day Stretching Walked 1.1 miles on the treadmill increasing the incline every .1 mile Bench Press 10-10-10-10-10 45, 65, 85, 115, 135 |
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@ JT yup epics are epics and at our age i am kinda glad they are getting a bit further and farther between :D
last nite DBs on Shoulders Box Jumps: 2RM (24") 30 lb each shoulder Bow Bar Back Squat: 1RM 353 20 lbs on last time Deadlifts: 8x1 OTmin. 360lbs SS Concentric Good Mornings: 20-20-20 100-110-120 GH Raises: 3x8 5 rounds of: 20 1/2 GHD Sit-ups 20 Hip Ext. |
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good work guys.
Bench day. After rowing , stretching. BP: 5X195, 3X225, 1X245 (R2) 5X10 Bent rows w. 2 pood KB's 5X10 Dips 5X10 BP 95 w. chains for speed. |
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Great stuff Guys!
[B]WU:[/B] 400m run 100+ SUs 10 leg swings, each leg, both directions 10 Air squats [B]WOD:[/B] Row 2k rest 3 mins Row 1k rest 2 mins row 500m rest 1 min 50 wallballs (20#) 25:25 [I]I tried to keep the rows around 2 min/500m. Tried to do the JT rowing. I was able to keep that pace. The Wall Balls were tough. I was able to eventually do them in subsets of 5. I did this with one of our firebreathers & he finished it 3 minutes before I did. (Of course, this was his 2nd WOD of the day! :D )[/I] |
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Wednesday January 7, 2015
The sun didn't shine today, and the wind howled in off Lake Erie. The wind chill was -20F and the waves were breaking all the way over the top of the 80' tall lighthouse at the mouth of the Cuyahoga River. I went to Ctown to practice C&J. Did a 1k warmup row and then started lifting. I stank. The entire time I stank. Didn't have it. Couldn't buy it. Did 5x95, 5x125, 5x155, 5x185, then missed 5x215. I felt slow and sloppy and fat and weak. I felt like quitting. I felt like a loser. Like I'd wasted the last 18 months. I sat on the chair as sweat ran off my nose and chin and forehead and looked at the bar and thought about the last 18 months of Oly practice and the ten more months needed to try to qualify for the World Championships. I thought that maybe being American and Pan American champion was enough. That I could figure out something else to do. I sat there a long time and looked at the bar. It's so tempting to quit, to move on, to find a new focus. I think I'll lift tomorrow, but I'm still not sure. Staring at the bar provided no answers. The bar doesn't care. Nobody cares. After a long long time I realized I care. I think I'll lift tomorrow. I'll let you know.... |
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@Bill, good job on the rowing, we're old enough to know how to do it right...
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@bill.....nice job on that one. i find that 2 minutes/500 is a good pace....
@JT.......not at your level but i know what you mean and feel your pain.....have experienced it with a couple of different things i am involved in...one i dropped and it was a good thing....one i kept doing and it was a good thing....only you know which path to take.... last nite Single Leg Rack Pulls: 10-10-10/s 75-65-65 had to drop down weight...my balance was totaly shot Stone (lap to rail): 5-5-5 108-122-135 Lateral Squat:3x20/s red band *band X'd around knees Ankle Weight Hamstring Curls: 200 5lbs per side...unbroken Hollow Rock: 3x35 Row: 15min. *light and easy |
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@Cliff, thanks.
Thursday December 8, 2015 Went down to the gym and walked on the treadmill for 1.2 miles, increasing the incline every .1 mile. Then alternated light squats (focusing on form) and light dumbbell presses (focusing on punching fast) for a while. Am still dealing with the black dog today... |
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@JT......keep on keeping on.......it will all come together....you might just be having a couple of heavy gravity days...... :D
last nite Bench Press: 5-5-RM (5 or more) 145-165-185 (8 reps) *add 5# from Dec. 10th 2014 Side Lying DB Ext. Rot.: 3x15/s 5/8/10 DB Bench: 2x15 30/35 *elbows close Tri Kickbacks: 12-12-12/s 15-20-25 Seated MAG Rows: 10-10-10 (M) 90-115-120 Underhand Pull Aparts: 150 started on these and my left shoulder was just way to cranky. |
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@Cliff, "heavy gravity day", good one, works for both lifting and rock climbing.
Friday January 9, 2015 23-25 in snatch practice at weights up to 175#. Pretty good session. Was in a better mental place today. Making my coaching debut tomorrow in Pittsburgh! |
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Way to WOD Guys!!
[B]WU:[/B] 10 leg swings, each leg, both directions 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 30 Overhead Squats (95, 65#) 30 TTB 20 Power Snatches 20 TTB 10 Squat Snatches 10 TTB Rx, 19:36 [I]The OHS were the toughest part IMHO! I was able to get 18 straight then broke up the remaining 12 into 2 subsets. My shoulders were killing me for the 30 TTBs. I got the 1st round done in ~8+ min. When I got to the Squat Snatches, I felt like I was going to meet Pukie. :puke0000: But I slogged through. I tried to focus on form (Arms straight till the hip pop!) I got the slowest time on th board, but at least I kept it under 20 min![/I] |
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Bill, I have done only one group WOD in three months. It involved burpees---I don't miss them! Next week is a deload week- I may do a group WOD.
DL day: 5X315,3X345, 1X385(3R) 5X10 GHD sUP-BackExt. Out of time and had to leave before I finished what was planned.:shrug: |
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Saturday Jan 10, 2015
Helped out Rubber City Weightlifting teammates at the Pittsburgh Open. Witnessed teammates hit lots of PRs, an Olympian, one person qualifying for the Pan Am Games, and one person qualifying for the World Championships. Didn't get home until after midnight, after being at the front door of the gym in Pittsburgh at 6:45 am. So, today will be a rest and watch football kind of day, maybe some stretching. |
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great work as usual all
friday 3 rounds max 7 minutes each workout 30supine row 30 bamboo bench...16 kg kb red bands completly messed up both of the above movements...ended up doing 70 ish bench press 2 rounds 30 ring rows 30 incline push up 1 round 60 20lb wall ball 60 cal row (made 53 cals) saturday max height box jump w/saftey squat bar....24" back squat 5-5-rm 220-255-285 (7reps) speed pulls 6 x 1 185lbs reverse hyper 12-12-12 50-90-90 lbs hip bridege 10-10-10 135lbs 3 rounds 30 sec banded belt walk w/blue band around neck 30 sec banded belt squat good mornings 1 min rest........these about killed me.... |
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Monday January 12, 2015
C&J Practice at CTown, a volume day mobility 5@50% 5@60% 5@70% 5@80% 5@90% (went four for five) This type of volume day messes with your mind b/c you start missing at 90% of your 1RM, which is a weight you easily hit during warmups at a meet. But at a meet you go 2@50%, 2@60%, 1@70%, 1@80%, 1@90% then go out and lift 1@94%, 1@98%, 1@101%. So I have to keep reminding myself that a miss at 205# during practice today doesn't mean I'm going to miss 205# in a meet. It just means the 5x185 took a lot out of me... |
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Shoulder press day
5X135,3X155,1X175 5X10 2 pd KB swings 5X10 SP w. 65 w. chains (for speed). |
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Great stuff Guys!
[B]WU:[/B] 400 m run 100+ SUs 10 leg swings, each leg, both directions 10 Air Squats 30 sec fingertip plank 10 Push Ups 10 Bar Taps 5 Pull Ups 10 AbMat Sit Ups 10 Burpees (Yay! Burpees!!) 10 45# Presses 10 45# OHS [B]WOD:[/B] 3 RFT: 50m row 450 SUs 50 Walking Lunges 20:16 [I]I whizzed through the 1st round, THEN I saw it was 50 CALORIES NOT Meters!! :ranting2: Oh Well...:shrug:[/I] |
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what an amazing game last nite eh JT ?
last nite Multi Grip Bench: 5-5-RM (5 or more) 140-155-175 (7) add 5# from Dec. 15th 2014 Ext. Rot. Band Pulls: 3x20/s Reverese Band JM Press: 10-10-10 (MM) 95-105-105 DB Tri kickback.: 10-10-10 15-20-25 Chest Supported MAG Grip Rows: 10-10-10 (N) 90-115-125 Single Arm DB Rows: 3x20/s 25lb *rotate palm forward at the top 45 Degree Plate Front Raise: 3x20 15lb plate |
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@Bill, yeah 50 calories is kinda sorta different than 50 meters...
Yes it was an incredible game last night. Who would have thought Ohio State could win the Big Ten title game, beat #1 Alabama, and beat #2 Oregon in three consecutive games, with their third string QB starting his only 3 college football games ever. You can't make up stuff like that. Tuesday January 13, 2015 I haven't been walking or squatting enough. The walking is good for, well, being able to walk around do things. The squatting is probably the #1 exercise for overall strength, and I've felt my overall strength waning lately. A look at the training logs showed not enough squatting, and not nearly enough heavy squatting. So.... Walked 1.3 miles on the treadmill at 2mph raising the incline every .1 mile. Then, while staying in constant motion, alternated back squats and one arm dumbbell presses. 5x95# bs 10 on each side db press at 10# 5x95# bs 10 on each side db press at 15# 5x95# bs 10 on each side db press at 20# 5x95# bs 10 on each side db press at 25# 5x95# bs 10 on each side db press at 30# 5x95# bs 10 on each side db press at 35# 5x95# bs 10 on each side db press at 40# 5x95# bs 5 on each side db press at 45# 5x95# bs 5 on each side db press at 50# After about 5 sets the back squats finally started to feel okay. Yep, it's time to get back on the back squat horse! |
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[B]WU:[/B]
400m run 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 10 Bar Taps 5 Pull Ups [B]WOD:[/B] Ring push-up ladder Rest 5 mins Bodyweight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 14 rounds +6 push ups/ 1 round @ 225# [I]The 1st 10 rounds went easy. I had to break them up starting at round 11. I barely finished round 14 with sup sets of 2. I should've used a lower weight. 225# is my 1RM. :([/I] |
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good work guys....as usual
JT....squats are great....love them..... last nite 2 RM box jump w/20 lb vest 33 3/4" tried twice at 35 1/2" and got my feet on the box but they were messy attempts.....erred on the side of caution and called it done. sumo deadlift 1 RM 405 lbs SS Bulgarian Split Squats: 4-4-4/s 60-70-80lbs 45 Degree Deadlifts: 8-8-8 90 lb....these sucked GH Raises: 3x5 Hollow Rock: 3xtime OT3min. 41, 51, 34seconds |
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taking an abbreviated de-load week.
Combined main lifts for BS and BP. BS: 5X185,195,210 BP: 5X135,145,155. Went home early for lunch.:kicking0: |
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Good Stuff!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 28 min fingertip plank 5 Push Ups 10 bartaps 5 pull ups [B]WOD:[/B] 15 min AMRAP" 9 DLs 115# 12 Push Ups 15 Box Jumps @24" Rx, 5 rounds [I]This one was a copy of the games WOD 2011.2 with lower DL weights. The box jumps were my goat on this one. Of course, I stepped down since my left achilles tendon felt sore. [/I] [B]Cashout:[/B] 10 Burpees (Yay! Burpees!!) Hanging from Pull Up rig 5 min DU practice |
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last nite
Single Leg Rack Pulls: 12-12-12/s 65-75-80 these were horrible by the end Lateral Squat:3x20/s red band *band X'd around knees Reverse Hyper: 20-20-20 90lbs *angle of choice flat DB Sit-ups: 3x10 30 lb Standing Abs: 150 large green band high bar unbroken :pepper: Row, Airdyne, or Sled: easy 15min. row...15 minutes 3000ish m. been doing dry and clean january.....no booze at all and only one meal out which was a salad and soda water at a local pub.....stalled out on the weight loss 5 days ago but the girth is going in the right direction and i feel absoutly great......maybe there is something to the clean eating and no drinking after all.....:D |
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@Bill, please consider always stepping down from the box...
Wednesday January 14, 2015 "Rest" Day Drove to Columbus, watched Montreal Canadiens hockey game, drove back. Did about 2 miles of walking to/from car, up/down stairs, around stadium, etc. I'm kinda tired today. |
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Thursday January 15, 2015
Rowed 5k in 25:10 (going to break 25 minutes soon). Did snatch grip deadlifts/pulls up to 185# Did clean grip deadlifts/pulls up to 330# Did some Oly coaching. |
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JT - I do most the time! Tore my left achillies 7 years ago, BUT the tear was WITH the muscle gain! ;)
[B]WU:[/B] 400m run 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 20 Min fingertip hold 10 Push-Ups 10 Bar Taps 10 45# Presses 10 45# OHS [B]WOD:[/B] 21-15-9 Pull-ups Russian KB Swings 2 pood Bar facing burpees (Yay! Burpees!!) Squat cleans 115lbs Knees to elbows 46:21 [I]This was a slog. My Pull-Ups felt better as I went on. The squat cleans I could feel my knees.[/I] |
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Friday January 16, 2015 (January is more than 1/2 over!!!)
Mobility work Snatch Drills Snatch Practice 5x20kg 3x40kg 3x50kg 3x60kg 3x65kg 10x70kg Went 27 for 27, first time ever going 10 for 10 at 70kg. My PR is 81kg, so 70kg is 88%. This is a tough workout.... |
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Saturday January 17, 2015
Mobility Work OHS up to 5x95, big fail at 115 TGUs up to 53# on each side, very encouraging Front squats adding weight until it got heavy. Never bothered to add it up. Sometimes training "by feel" is the way to go. Coached the girls in the barn, they want to compete in an Oly meet in April in Grafton. Walked around the farm in the brilliant January sunshine. Time for a nap! |
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Sunday January 18, 2015
Death By Kettlebell (went for 25 minutes today!) 1-10, 35# overhead 11-15, 35# eye height 16-20, 20# eye height 21-25, 10# eye height There was a big puddle of sweat on the floor of the SoP after this. Then... Mobilized, smashed, rolled ankles and calves, then Held a 35# goblet squat for 3 minutes Held an 11# OHS for 1 minute, Contrary to what Newton would have us believe, holding those squats was actually work! |
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nice work guys....
friday nite Bench Press: 3-3-RM (3+) 150-170-190 (6 reps) add 5# from Dec. 17th 2014 Ext. Rot. Band Pulls: 3x20/s dbell Bench: 8-8-8 35/40/45 Tate Press: 10-10-10 15/20/25 DB Tri Ext.: 10-10-10 20/25/30 *palms down T Bar Row: 8-8-8 115-125-125 *supinated grip Saturday Plyo Box Jumps: 2RM (jumping from a 16" box to floor to a 35 1/4" box) Back Squat: 3-3-RM (3 or more) 235/165/310 (6) add 5# from Dec. 19th 2014 Sumo Speed Pulls: 8x1 OTmin. 135lbs red band *minis Camber Bar Good Mornings: 8-8-8 110lbs GH Raises: 3x5 Camber Bar Walking Lunges: 100 (85lb bar) |
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Must have taken it too easy over the weekend.
BS day. 5X235,275,315 (failed after 2). 5X10 GM w. 2 pood KB this has never happened in workout. Guess there is always a first. Just could not squeeze out another rep.:shrug: Will continue with the rest of the cycle and see what's up. |
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@Pat, some days you get the bear, some days the bear gets you...
Monday January 19, 2015 C&J Practice Day bar position drills then 3x95# (3 for 3) 3x115# (3 for 3) 3x135# (3 for 3) 3x165# (3 for 3) 5x185# (5 for 5) 5x195# (5 for 5) this was supposed to be it but I didn't feel nearly done, so... 1x205, hit 1x215, hit 1x225, near miss 1x225, hit Then did some mobility and stretching work. A really good day of lifting. |
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hi All.. been lying low... due to back problems... ( nasty stuff like discs and stenosis )
Now my ageing brain seems to recall one of our illustrious posters returning from back problems.... no surgery.. any suggestions on what to do? I have been given a sort of go ahead to return to something that approximates CF.. and last week actually graduated from the dreaded broomstick. The anticipation is mounting for the open ( i am avoiding it this year do not trust myself not to have a back damaging rush of blood to the head) cheers helen |
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welcome back helen....bummer you are dealing with back issues......
last nite Multi Grip Bench: 5-5-RM (5 or more) wide grip 150-170-190 (7) add 5# from Dec. 15th 2014 Ext. Rot. Band Pulls: 3x20/s Bench: 6-6-6 135-145-155 Barbell Skull Crushers: 8-8-8 45-55-60 Flat Bench Multi Grip (M) Row: 8-8-8 135-145-150 5 rounds of: 30 Face Pulls 50 Flat Bench Pull Aparts red bands DB 1/2 GHD Oblique Twists: 3x20/s 15lbs Seated Alt. DB Curls: 8-8-8-8 15-20-25-30 |
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@Helen, swimming and yoga to complement no-impact CF.
Lots and lots and lots of air squats to a box, start at 30" and go lower as you're able. As they get easy, hold a kettlebell of increasing weight in the goblet position (this keeps the weight off your spin). Tuesday January 20, 2015 Walk, press, squat day. Walked 1.4 miles at 2.0mph increasing the incline every .1 mile. It gets tough above 5% incline! Dumbell presses, alternating hands 20x10 (10 for each hand) 20x15 20x20 20x25 20x30 20x35 10x40 (5 for each hand) 10x45 10x50 10x55 (I usually stop at 50, but want to get to 75) Squats 10x40 10x80 10x120 5x160 5x200 5x240 5x280 3x300 (this was getting heavy and I was alone so I stopped...) |
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Hi Helen! Glad to see you here! Sorry to hear about your back! I've pulled my back muscle, but nothing as bad as you describe.
[B]16 Dec: WU:[/B] 500m row 100+ SUs [B]WOD:[/B] 2RFT: 800m run 25 back extensions 25 GHD sit ups 19:51 [B]20 Jan: WU:[/B] 400m Run 100+ SUs 10 leg swings, each leg, both directions 10 air squats 20 sec fingertip plank 10 push ups 10 jumping pull ups 10 bar taps 10 pull ups 10 AbMat Sit Ups 10 Burpees (Yay! Bupees!!) Burgner Warm up [B]WOD:[/B] 3, 3, 3, 3, 3 Snatches 45#, 65#, 75#, 95#, 105#, 115#, 125#(f) 3 RFT: 500m row 20 Hand release Push-Ups 10 HSPUs 11:53 [I]This was a shoulder burner! Even though the snatches felt good, they fried my shoulders for the Push ups. I was able to do the rows in about 2min/500m. I wasn't the slowest on on the board & I could feel it.[/I] |
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Ankle Weight Box Jumps: 2RM 10lbs per ankle 27" .... was sketchy by this height.
Deadlift: 1RM 365lbs on bar.... 6 chunks 5/8" chain for a total of 470lbs :broc: Back Squats: 8x1 240lbs *skills: walk out/movement quality *65% of 1RM OTmin. **time to get better at squatting! Back Stepping Lunge: 4-4-4/s 110lbs Stiff Leg Sumo Deads: 8-8-8 135-155-175 5 rounds of:....did these unbroken for all 5 rounds.....abs smoked by the end....look out mexican beach in 10 days.......:rofl: 20 Band Good Mornings 20 Hollow Rock 20 Floor Wipers |
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[QUOTE=Helen M Brennan;1247739]
Now my ageing brain seems to recall one of our illustrious posters returning from back problems.... no surgery.. any suggestions on what to do? [/QUOTE] It might have been me. Eleven bad disks (cervical x3, thoracic x6 and lumbar x2) and an old compression fracture. I just backed off and did things that did not hurt (exercise bike, very light weights and lots of core stuff) until the back felt better. Now working my way back using a modified Wendler (8/6/3 vice 5/3/1) approach. I figured heavy singles were not a good idea. Also doing kettlebell swings almost every workout. Life has been hectic lately. Workouts have been pretty consistent but posting has not. 1/21 Skiing at Keystone. 11K' vertical; 7 runs. Goblet squats 35 x15/ 45 x15x2 |
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