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Alex Burden 01-02-2019 09:05 AM

Re: 2014 45-49 Fittest on the Planet goal
Good luck for 2019 Vic :D

I hope we see you at the games this year :D

Vic McQuaide 01-03-2019 11:21 AM

Re: 2014 45-49 Fittest on the Planet goal
Alex, Happy New Years. If they ever get a rule book, MQ dates.. etc... hehe:ranting2:

Vic McQuaide 01-03-2019 11:28 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed- rowing- 20,30,40,50,60 cal- warm up pace to 1:53. Total of 200 cal.
Normal warm up-

Push press from the blocks- 10 sets 45-215 and did 10 wall balls in between. Not the best day for those in the blocks. I feel so contained in that space. Back was a little wonky also. It doesn't like the day off. Feels like a wet 2x4 drying up and twisting.

Power snatch practice- 45-175 lbs. Up to 165 felt really good.

Warm up the metcon weights/exercises- OHS, T2B and dubs-
12 min amrap
40 dubs- all un broken
20 OHS 95#- mostly 12/8 sets
10 T2b- un broken
5 rounds even
Directly into power snatch max in 8 min-
115,140,160,170,180, 185F F F

Good note- was focusing on breathing OHS two breaths each rep- negotiating with myself saying how easy it would be to do all 20 but stopping on 12. Instead of saying oh this is hard- 100 ohs is a lot.. did not fall into that trap.

Clean up, mop up area. Go home and stretch and chill.

Vic McQuaide 01-04-2019 08:30 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday- my little grand daughter 2.5 years old stopped by the gym because she wanted to see her "Papi". She was cute running around, spanking me, shouting "Yeah buddy" and "Light weight baby" its the little things that bring joy.

Short warm up- rowing, bird feeders, glute ham raises, shoulder stretches.

Check in on Power clean- 45,75,95,125,155,185, 215,230,240f, 240 easy. Need to finish the pull and quick elbows. They get lazy from time to time.

Bench press- all 5 reps- 45,135,185,205,225,245 was happy about this.

Warm up metcon exercises- front rack alternating lunges and light DL.

50# db alt. lunges
135# dead lift
4:55 rx+

I am not that fast on the lunges. Everything was un broken. Some dude got 3:52.. wow that is fast. Went as fast as I could just happy that I went un broken.

Cool down put away weights. Then headed up to 24 hour fitness for a swim. My shoulder has been tight and bothering me. I am putting it on extra mobility and light duty. My right shoulder has been powering down a bit over the last 10 days. I strained it during a heavy-ish DL. I put the theragun on it, stretched it but maybe I ramped it up too fast?

Total of 300 yards or so worth of swimming. The pool was really cold 72 deg. But the jacuzzi was warm.

More work on the right shoulder I just have to train around it and it will be fine with a break. I got a little depressed thinking about what I need to do and how I could not do it but then decided to write down what I can do and what I need to do.

Box jumps/ jump overs
Left arm snatches power and squat
One arm row, bike, ski erg
sit ups/ghd
Glute ham raises
Single arm dl
hollow rock/ super man's
My shoulder strengthening exercises
One arm rows
One arm db thrusters
One arm db ohs
Back Squat
Front squat
Lunges (bw, db oh walking)

Plenty to do. So don't worry Vic it will all be ok.:run:

Vic McQuaide 01-05-2019 05:40 PM

Re: 2014 45-49 Fittest on the Planet goal
Friday- did about 2 hours of self treatment on my shoulder. Took the day off.

Saturday- workout with Eric, Grace and Kat-
15 min spin on bike

Front squat 5 reps- 95,95,115,135,155,175,185,205

DB shoulder presses- 5-20 on right arm- 20-40 on left arm 10 reps each.

OHS db- 3 reps- 20,30,40,50

Left arm power snatch db- 30,40,50,55,60,70,75,80 all 3 reps, 90x2, 100,100 best reps in a while on that arm. My mobility and strength is less than the right arm. So maybe its time to fix this.

400 cal on the AA bike- 20 cal each alternating with Eric- some :30 efforts and some :60 and everything in between.

Swimming- 50 yards each :90 x5 another 100 yards total of 350 yards.

15 min of spin to cool down.

The right arm is a bit sore. Going in tomorrow for some 1 arm thrusters, box jumps, step ups and overs, GHD, Glute ham raises, some 1 arm lunges with DB. We will see how the arm feels tomorrow.

Vic McQuaide 01-07-2019 02:52 PM

Re: 2014 45-49 Fittest on the Planet goal
Sunday- Dark Side with Alex.
Row warm up- 30 30" step ups
Box jump over practice
Box step over practice

50/50 accumulate GHD and Glute ham raises
20/15/15 of each- around 6 min worth of work

One arm thrusters- 50# 5,10,15,20

Bunch of stretching and rehab-

Fire and movies rest of the day and night.

Monday AM session with Taylor and Corey-

Normal warm up-

10 min emom
10 cal on ski erg
Clean complex

10 min emom
1 power clean
1 squat clean- add 10# each min
135,145,155,165,175,185,195,205,215,225,235 actually added a min

Deficit clean pulls

16 burpee box jump overs
8 skap pulls
12 bbjo
8 skap pulls
8 bbjo
8 skap pulls
4 bbjo
8 skap pulls

Around 6 min

Banded burpees
One are lat pulls

Going in tonight for DL, Back squat, and some strong man stuff.

Vic McQuaide 01-08-2019 09:04 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday- PM session with Eric at 24 hour fitness- spin warm up have to get a routine warm up at that place.

DL all 8 reps- 135,225,275,315,365 decided to finish with that.

Left arm db snatches all singles- 30,40,50,60,70,80,90,100# all rapid fire maybe :30 between reps.

Some one arm lat pulls and some dip shoulder mobility. TGU's

5 rounds of alternation partner ski erg- 250 each round took :50 each one approx.

400 yards of swimming. The pool is cold!!!!

Some rehab during the day.

Alex Burden 01-08-2019 09:16 AM

Re: 2014 45-49 Fittest on the Planet goal
Great News for you Vic....

New for 2019 in the age group divisions an athletes placement in the Open will no longer carry over and count as an event placement for the Age Group Online Qualifier (2.04). Previously an athlete who finished 10th overall in their division for the Open would received a 10th place finish as a scored event in the online qualifier to go with an additional 4 scored events announced for that stage of competition. It made qualifying for the Games as an athlete outside of the top 100 in the Open impossible (no one lower than 92nd in the Open managed to do it). With the qualifier presenting a significant step up in programming compared to the Open in years past it makes sense that now the slates are wiped clean after the Open.

Vic McQuaide 01-08-2019 03:08 PM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday AM- At CF Fortius East with Tony- good warm up-

4 rounds every 3:00 min
15 cal ski erg about 1:00 to 1:15
7 hspu perfect form focused on close to the wall and head thru like a baby
50' walking lunges- experimented with the db #50 resting on the shoulders. I like it but need more work getting them on and off productively.

Cardio alert-
50 cal AA bike just over 3 min
125 dubs 3 or so sets
2k row- took 8 min
125 dubs- 3 sets
50 cal AA bike- almost 4 min ugh.. pulse was over 180 so I was giving it all she had.
18 min even.

Vic McQuaide 01-08-2019 03:14 PM

Re: 2014 45-49 Fittest on the Planet goal
Yes if you suck in the open you like this. If you win the open it sucks! :thanx:

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