Re: The Shed 'O Pain
 

Thursday December 31, 2015

Walked over on the new land, did some trenching in the mud, slogged home.

Drove over to 1513 in Grafton to work with coach Mike Walker
Snatches (no misses)
5x20kg
3x40
2x45
2x50
2x55
1x60
1x65
1x70
1x75
1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March)
3x60

Deadlifts
3x60
3x80
3x120
1x150
1x180

Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart.

Re: The Shed 'O Pain
 

Thursday December 31, 2015

Walked over on the new land, did some trenching in the mud, slogged home.

Drove over to 1513 in Grafton to work with coach Mike Walker
Snatches (no misses)
5x20kg
3x40
2x45
2x50
2x55
1x60
1x65
1x70
1x75
1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March)
3x60

Deadlifts
3x60
3x80
3x120
1x150
1x180

Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart.

Re: The Shed 'O Pain
 

Happy New Year!

Mary, JT, and I got after it this morning.

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Romanian Deadlift x 6 135, 155, 165, 185#
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds

B.

Against a 5 minute running clock, complete:

0.5 mile Air-Dyne

50 Kettlebell Swings 35#

Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
28 and 30 burpees.

Not a bad way to start the new year.

Re: The Shed 'O Pain
 

Friday January 1, 2016

Happy New Year

At the Shed 'o Pain, where Fallout Boy was torturing us all:ranting2:
learned some emoticons (XD and <3)didn't mean what I thought they meant...

thirty minutes of step ups
first ten holding a 5# kb stepping up onto two plates
next ten holding a 10# kb stepping up onto three plates
last ten holding a 20# kb stepping up onto four plates
this was hard...

rested ten minutes
EMOM for 5 minutes
5 WBS, 20#wb, 10' target

Re: The Shed 'O Pain
 

Friday January 1, 2016

Happy New Year

At the Shed 'o Pain, where Fallout Boy was torturing us all:ranting2:
learned some emoticons (XD and <3)didn't mean what I thought they meant...

thirty minutes of step ups
first ten holding a 5# kb stepping up onto two plates
next ten holding a 10# kb stepping up onto three plates
last ten holding a 20# kb stepping up onto four plates
this was hard...

rested ten minutes
EMOM for 5 minutes
5 WBS, 20#wb, 10' target

Re: The Shed 'O Pain
 

Jeff and JT joined me today in the Shed. JT worked up to some very heavy squats and Jeff and I climbed.

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Did several additional problems. Jeff and I set a pretty sweet new problem. Which we both sent with some work. Jeff even taped it.

We finished up with...
1 campus lap on new campus rungs
5 HSPUs
5 rounds done on the 2 minutes.

Fun day in the Shed.

Re: The Shed 'O Pain
 

Saturday January 2, 2016

Drover over to the S'oPain.
Mobility, stretching.
Back Squats
3x45
3x75
3x95
3x135
3x185
3x205
2x255
1x285
1x305
1x325
1x345
1x360

Sat still for a long time while the room spun.
Drove over to New London High School to watch Allison's game.
Cats win!
Drove home and listened to John's game.
Eagles win! (10-1)

Did a lopper mile to work off the basketball adrenalin.

Re: The Shed 'O Pain
 

Mary and I ground out a workout this morning.
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Front Squat x 6 reps 95, 115, 115# (squats are really weak now)
Rest 60 seconds
Single Arm Press x 6 reps each arm 20, 25, 35#
Rest 60 seconds
Double-Unders x 25
Rest 60 seconds

B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
13:25

C.
Three sets of:
Supine Ring Rows x 5 rep (pause and squeeze at top)
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

Re: The Shed 'O Pain
 

@Tim & Mary, yes that sounds like a grinder.

Sunday January 3, 2016
an hour with the chain saw and moving the wood I cut up.

Monday January 4, 2016
Two months until the Arnold.
Three months until the World Cup in Tokyo.

Easy C&J day
5x45#
5x95#
5x145#
5x175#

Deadlifts
20x265 (in two sets of 10 unbroken)

Walked on the new dreadmill.
1 minute at 2mph at each elevation of:
0%, 1%, 2%, 3%, 4%, 5%, 10%, 15%, 20%, 25%, 30%, 0%

It seems counterproductive to go over 20% b/c your steps get so short that you feel like you're barely moving. 20% seems more challenging than 30% b/c you're still "walking".

Re: The Shed 'O Pain
 

2 problems
10 push ups w/10, 20, 30, 40, 45" plate(s) on back
10 reverse wrist curls
5 seconds on 2 finger hold
5 rounds

Fingerboard Pyramid Training
open crimp 30# (35# next time)
3 finger 10# (15# next time)
Small Edge/Full Crimp -45# (-40# next time)
2 finger pocket -25# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

Worked in 5 sets of 10 hip extensions (0, 10, 20, 35, 45#) and ab roll outs.