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Vic McQuaide 04-10-2019 11:22 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday went up to see some motivational speakers. Wow.. was a great experience to say the least.

Saturday AM - 9AM partner workout with Coach Corey-
Partner A - run 200 meters with the 20# wall ball
Partner B- row 300 meters

60 wall balls
Every switch 5 synro burpees

5 or 6 rounds- just warm up.

Coach Dawn and Crystal showed up for #14
5 rft
15 cal row
50 dubs
5 r m/u-
Had a bet with Dawn- she wanted me to go 3/2 and I wanted to go un broken- had a breakfast on the line-
12:26 RX- un broken and well fed later. I was happy went over 1,100 cal on the rower, 30/20 on the dubs.

6/4/2- over the shoulder cleans- 100#
3/2/1- leg less rope climbs-
Was looking good till the last rope climb- failed it hard. Then had to wait for about 60-90 seconds and just made that one.
5 or 6 min total.


Sunday- long warm up-

#15 Bed time-
5 rounds- each round complete as a sprint every 5:00 min
15 bar facing burpees- :40-45 average
12 dl 135#
9 hang cleans 135#
6 push jerks 135#
R1- 1:33
R2- 1:34
R3- 1:41
R4- 1:44
R5- 1:33

Was a lot harder than I thought it would be. At first I was like this is a lot of rest then round 4 I was like not much rest?

Cindy 20 min
5 strict hspu
10 ghd
15 cal row or ski

8 rounds or so.

Workout with Corey, Alex and Taylor

9 min emom- 13 cal ski/12 burpees/snatch complex

Front Squat- All 5 reps- 45,95,135,185,225,235 trying to keep the back super straight and up right.

Every :90
1 hang squat snatch with :02 pause at the bottom- Same weight for 8 sets for a total of 16 reps with 135#

Back squat- 95x5,135x5,195x5,215x5,245x1,275x1

4 rounds for time
500 meter row
45 dubs
40' hsw
30 air squats
40' hsw
Under 18 min. Did most of the rowing 1100 pace. Last round at 900. Hand stand walking is not my problem. All 8 were un broken.

Was dealing with a tickle of a cough and sore throat. Went home to rest.

Tuesday took off was sick stayed home from work. Not too bad sick just need to stay on top of it. About 3 weeks till MQ.

Shoulder is about 80%
Back is about 75%
Mental is 85%
Physical is about 50%.

I am going to rehab my shoulder and back tonight and do some rowing easy pace. See how I feel tomorrow.

Vic McQuaide 04-12-2019 07:53 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday just rested and was down with the sickness. Some stretching but mostly rest.

Wed- still sick- did rehab, rowed a bit, some ghd to sort out my back. Nothing special. Drank about 100 oz of fluids. I realized I need to up my game on drinking fluids. Sometimes I go all day without a drop of water. I have to change this. My coach wants me to get in 150 oz or 4.5 liters.. what the heck? I am trying to get in 100 oz.
Thursday- near 100 oz. Rowing, bird feeders, reverse glute ham raises. Warm up the shoulders-

DL- 135,185,235,285,335, 365,385,405 worked on picking it up with my hamstrings and my butt. Felt ok but still heavy. Nice slow lift. Drop down to 235 then hit 5,6,7,8,5,5 then tried some singles about 10 of them. About 40 reps in total.

Checked in on C2B went with a wide grip. 5,6,7,8,9,10 felt good.

T2B- 7,7,7,10 felt good. Worked on getting the head thru and breathing.

Some shoulder rehab and stretching.

Still about 60% health rating. All of the water has me up 3#.

Alex Burden 04-12-2019 12:14 PM

Re: 2014 45-49 Fittest on the Planet goal WFS
2 pages..

Something to think about Vic...

Vic McQuaide 04-13-2019 09:56 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday feeling about 70%. Good long warm up, hammies, shoulders, rehab, rowing and stretching.

Warm up the clean and jerk- 45,75,95,115,135,155,175,195 then some power cleans at 205,215. I focused on my elbows. I have been a long time lazy elbows thru type. Really helps.

Snatch power- 45,75,95,115,135 really did not feel that great.
Some bar weight thrusters-

Enter the workout-
0:00 to 10:00-
Run 1 mile- 7:30 could not run faster I was hacking and coughing when hr went up
remainder of time 135# clean and jerks felt good. Banged away 25 reps in that tie.
Rest 3:00
Run 800 meters just settled into a decent pace.
reminder of time 115# snatches- 25?
Rest 3:00
23:00 to 27:00
Run 400 meters- Slow over 2 min
reminder of time (1:45) did 12/8/10 was really happy with that effort. I decided to really go for it and do fast thrusters. I have slowed them over the years and I don't think that helps. Less time under tension and longer breaks to have the same result. Just have to get the heart up to the task of going faster.

Cool down and stretch.

Vic McQuaide 04-13-2019 10:00 AM

Re: 2014 45-49 Fittest on the Planet goal
Alex... thank you. I am trying to up the water slowly after the start. I think that I got in 90 oz yesterday. I am an obsessive type so adding this to yet another thing I obsess about would be a good thing.

Vic McQuaide 04-16-2019 08:39 AM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- usual warm up- was still sick and just wanted to do some exercises-
OHS- All 5 reps- 76,95,115,135,155,165,185
Lunges- All 65'- db- 25, 40,50,50 worked on getting the db to my shoulders fast. Need some more work on that.
Box jump overs- about 50 total of them
Wall balls all 10 reps- 20,30,35

Sunday workout with Jeff and Alex- long good warm up hammies and shoulders. Warmed up the exercises for the metcon- rowing, hspu and c2b

2 RFT- 1k row 20 hspu, 20 c2b- first round strict and second round kipping
R1- 9 min. Rowed at 1100 cal or better, 10/5/5 on the singles on the c2b- had to no rep myself 5 times. Takes a long time to do strict .
R2- 6:45 1000 pace on the rower or more. Great hspu kipping- 13/7 but the c2b were hard- 5/4/4/3/1/1/1/1- I wanted to do the c2b in under a min. Not so much took about :80. Need to work on those for sure.
15:45 RX.

20 min Cindy style-
5 glute ham raises
10 box jump overs
15 hand release push ups
9 rounds even. We did the Cardi-B sound each round. Miss Cindy. Crazy that she is gone. I am happy to do this each Sunday with Jeff her best friend. We mentioned Beccy C who passed away this week.

Trained my dad for 45 min. He is getting better at this.

Went to lunch with Gracen, Reese and my parents.


Monday had to go the the tax man. Wow some really Sh#t changes by the new administration. Never paid this much tax prior. I have to change my strategy next year.

Monday PM- Arrived early for a long warm up for the class.
Class warm up metcon-
6 min- 8 cal row/some foot drills/squats

Find a heavy 10 rep front squat. My back was not feeling that well today plus I have been lacking the front squat- Warm up 45,95,135,185,205,225x10 that was enough.

Metcon- 3 rft-
50 dubs (50, 30/20, 30/20)
20 t2b (13/7, 11/5/4, 10/6/4)
3 rope climbs went as fast as I could
7:33RX- happy with the time. Taylor who is very fast at all 3 did a 7:58 or so.

Cool down then went to 24 hour fitness with Eric-
Bench press- 135-185 close grip
DB incline presses- all 8 reps- 55,80,80,80
Strict shoulder press db- 8 reps- 35,40,40,40
Some shoulder rehab exercises.

5 rounds of 300 meters on the ski erg- 1:45 or faster pace. Usually about 1:00 min to 1:05 pace. Alternating.

Went back to Dark side for some more rehab for shoulder and back- some ball against the wall twisting type- 10,14,20 lb wall ball. More normal shoulder rehab.

Still not 100% maybe 85%. Have 16 days till MQ. Coming up fast.

Gracen has been sick. I had to rock him to sleep last night. Took like 2 hours. Usually he is a solid sleeper but between his runny nose and his teeth coming in he was a hot mess. Finally went down at 11:30. Was happy to give Reese a break and get some sleep. He at this point only has us.

Vic McQuaide 04-17-2019 08:46 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- Day off from the gym. Was nice to get one after 4 days. Hard today, easy tomorrow then 4 days very hard.

188#, drinking the water and feeling a bit better. 90%.

Vic McQuaide 04-18-2019 08:24 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed- long warm up. The rowing group did not show up. Good hammy and shoulder.

Deadlift- find a heavy single- 45x10,155x5, 205x5, 255x3, 305x2, 355, 385, 415 felt good. I focused on picking up the my butt and hamstrings. Happy with how it felt.

Power clean- this felt great. 45,95,145,165,185,205,225,235,245#. Best power clean for this new style of clean. I focused on fest elbows.

Warm up more shoulders and bar mu.

Class warm up- 3 rounds
:50 row
:50 barbell complex

4 rounds of every 3:00 complete a 400 meter run. 1:30/1:30/1:20/1:23 felt good.

Re warm up BMU and pc.

For time
9-15-21 power clean 155#
3-6-9 Bar Mu
R1 was right at 1 min
R2 about 2 min
Finished at 6:42RX.

I was thinking about going un broken on the last set of Mu but did a 6/3.

Vic McQuaide 04-23-2019 11:48 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday- still fighting this cold. Gracen goes to day care and brings all kinds of snot. So taking the day off to recover.

Friday- Good warm up. Hammies and shoulders-
Wall balls and power snatches- 10 wall balls each round 5 rounds- Snatch 45-185. Was a hard one on my shoulder.

Warm up metcon-
16 cal
:30 of strict pull ups- averaged 9 per round. The rig and rowers are 90' apart so had to do a fast walk.

Huffing and puffing-

Rest 2:00
10:00 AMRAP
10 bar facing burpees
10 front squats 185#
10 dl 185#
4 rounds even.

Cool down with the ice jacket on.


Saturday- Baby sitter fell thru. Normally I do the 9AM but not this time. Warm up was long. About an hour- 30 MU for time. It was not the best day for them. So Dawn my coach said lets do 5 sets of 5 reps EMOM. She tightened up my MU technique. So now I have the choice to say its not a good technique day or not. They felt really good. I did 4 sets un broken then 4/1 on set 5. So basically I did 25 in 4:35. I believe that it might have taken :90 for the last 5 or sub 6 min. Was the best so far.

Warm up #4
18 cal row/ 10 d ball cleans over the shoulder
18 cal row/ 8 dballs
move d ball 8 feet after each round. The ball has to be picked up and moved.

Made a plan to do the first two rounds sub max, then go faster on R3/R4- then sprint R5. All the rows were 1100 pace the last round maybe 1250> jog to the dball and finished. 11 and some change. I was panting, huffing and puffing. Very intense session. Dawn is very forward with me also. In round 4 she said "its just down to you two" , I imagined being next to someone and then going for it and closing the show. Felt good to go all out.

The later in the cool down she asked who taught me to row like that. I do row like a frog. She insisted to sort out my stroke. More of a power stroke now. She said she is no longer ashamed to be my coach while I am rowing. Hehe

She saw my potential again and wanted me to tap into it.

Home for babysitting. Then a concert with my buddy Dave. Michael McDonald. From the Doobie brothers. Great show.


Sunday was Easter with the family. I am still snot machine. Was good to get some sleep and chill.


Monday- training with Corey, Tayor and Nazz.

Good warm up-
Front squat- Every 2 min-
5@225, 3@240, 1@270, 3@240, 5@225

8 rounds every :90
1 hip crease squat snatch
1 squat snatch

Back squat- Every 2 min
5@245, 3@275, 1@305, 5@255

15 min AMRAP
30' hsw
50 dubs
10 t2b
200 meter run- its more like a 250 because you have to go from the rig all the way out the door.
This is a bone throw for me. My goal was to do 6 rounds. Did everything un broken and steady. I picked to stay with Corey for the first 4 rounds. Then dropped the hammer a bit on Round 5. Had less than 2 min to complete R6. Fast everything the :50 to run to the door, 1 lap around the building and finished inside the gym. I hauled B#$T for sure. Panting, huffing and puffing, snot out the nose. I wanted to finish this. I kept on pushing and telling myself to go faster. With 1 second left I made it!!!!

I put on the ice jacket and chilled for 45 min.


Vic McQuaide 04-24-2019 10:02 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- long warm up for hammies and the shoulders. 20 min of shoulder rehab also.

Find a heavy DL- 45x10, 135x5, 185x5, 235x4, 285x3, 335x2, 385x1, 417, 435. Most in a while. Felt good. Better at picking it off the ground. Getting the butt and hammies into the mix.

Class warm up- shuttle runs, MU/dip practice, air squats.

Warm up class metcon exercises- Row, dl, hspu, MU-

20 min AMRAP
1k row buy in- I did 1:55 pace. Working on proper rowing form.

18 DL- R1- 185, R2- 235, R3- 285, R4- 315
12 HSPU- un broken
6 ring MU- 4/2 each set.

Was just trying to be efficient and just feel the workout. My nose was running so that was part of the workout Hehe.

3 rounds plus 6 DL at 315.

Put the ice jacket on and rehab the back.

Hard to sleep last night, cough fit about 3AM, so maybe 4 hours. I might stay at the office for a bit to try and get some good sleep and time away from baby germs. I really need to get 100% healthy by next week.

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