emily's workout log

[Emily Storey Record]

8/30
holy back. took today all totally off. felt like i was in a fog all day and even the coffee wasnt helping.

butter coffee

3 pieces bacon, 2 eggs, ground beef and chicken liver, sweet potato, collard greens
butter coffee

some more coffee

kale, strawberries, chicken
rice

ground beef, spageti squash, tomato sauce
glass of whole milk

tea

foam roller and lax ball in a major way

[Emily Storey Record]

meg (or really i guess liz!)- i really like that quote in your signature.

[Meghan Reid]

Liz is a very wise person.

[Emily Storey Record]

8/31
back is still pretty tight, but better then yesterday.

coffee w cream
banana, some strange dried sea weed
anderson squats
3X45
2X50,55,60,65,69,69,55,55
these were hard to keep coming up w my elbows. esp on the first one. i always tilted forward.
(the bars were at 14 to start, then we put them at 13 for the last two sets of 55)

some pistachios

chicken, 2 eggs, collard greens, sweet potato, 3 pieces bacon

thing of rasberries

some kale and like 2 strawberries

eggplant, yellow squash, ground turkey and cocunut milk

wayyy hungry, and realized i forgot to eat rice at lunch! so remidied that.
rice and tomatoes

margaritas!!

[Emily Storey Record]

9/1
back is still kinda tight, but better then yesterday.

coffee w cream

sweet potato, pork chop, 2 eggs

cucumber and tomato

watered down coconut water

oly
bcaas
snatch
2X35,40,44,47,50 failed first one, got the second one
1X50,53 fail, 53 fail, 53 fail.
went back to 45 and failed. wasn’t pulling the bar far enough behind my head adn couldn’t save them. went to the blocks
2X35,40,45,50,50
2 things
1 -i thought about moving around the bar instead of pulling it up over my head. this seemed to help me get under it quicker AND still finish (usually)
2 - i have to catch the bar way far behind my head. i don’t like this but it must be done.

clean and jerk
2X50,57,64,
1X70,75,80-failed the stupid jerk again. sigh
clean
1X84. tried 88 three times. failed. racked it the first time and couldn’t stand up. shocker. then didn’t rack it, then racked it again but it fell forward. jim says i let it crash a little and iahve to bounce righ tup as soon as i rack it. i dont quite get this yet.
then jim let me power clean and it was wonderful! he told me to do a double at 75 and make the first one a power clean and when i did he changed his mind and just had be go to 80 to power clean. then we tried with 84 but failed. tried twice. the pull was probably high enough my elbows were just too slow. sigh.

bcaas
pistachios
whole thing of black berries

ground beef, chicken liver, spageti squash, tomato sauce
rice and tomatoes

still way hungry

6 pieces bacon, glass of whole milk

massive amounts of delicious pulled pork

[Emily Storey Record]

9/2
coffee w cream

bike ~4.5 mi

bcaas
pause squats
tried to do what we did last monday, 20 minutes, on the minute every other minute 3 pause squats.
3X105, 125,145,155,165,175 failed on the 3rd rep, 165,165,165,165
these are so hard.
banana
weighted pistols (10lb DB)
this did not go very well today.
L 1,2,1,F,1
R 1,1,1,1,1
L 2,1,F,1,F,1
R 1,1,1,1,1
L 2,1,F,F,F,F,1,1 UGH
R 4,1
L 1 - failed on 2, 1, F, F,F,1,1,F,1
R 5!
L 2,1,F,1,F,1
R 4,F,1

i seemed to have picked up a wierd double bounc on the left. i think its slightly better then having to just sit at the bottom for ever before coming back up. but would like to just bounce up.

croga. i need some more of this in my life.

fight gone bad
334. (114,110,108) this is ok. last time i did this i got 304 and had more of a dropoff each round (114,100,90). next time id like to go for 25reps/station except for the row for calories and see what happens. the push presses felt much better thsi time around then the last time also, so thats good. sumo deadlift high pull did not however. and made my back feel not so good again. i also think i need to row harder. (11,13,13)

bcaas
bike ~4.5 mi
watered down coconut water
some chicken, 3 pieces bacon, 2 eggs, sweet potato, kale
small amt of pulled pork

bbq for many hours
beers, hot dogs, chickens, sausages, brussel sprouts, pork

[Emily Storey Record]

9/3

coffee w cream

sweet potato, 3 pieces bacon, 2 eggs

oly
bcaas
snatch
it started off so promising. and then went back to **** again at 56. sigh. and once i loose it, even when we back down to low weights its like my body just gives up and my mind can’t win anymore.
2X35,40,44,47,50
1X52,54,56 failed 3 times
went back to 50. got 1, failed 1
tried to do 3 more doubles at 50. failed at least one rep every time, failed them both the last time. sigh. on the way up, 50 adn event 52 felt so good.
i forgot my banana. tried pistachios instead. def prefer the banana. ha.
clean and jerk
2X50,587,64
1X70,73,76, 79 - power cleaned! and then failed the jerk, 79 power cleaned, barely saved the jerk, probably only b.c if i failed it would have hit darkness.
82, failed the jerk. 82, caught the damn jerk and then couldn’t stand up from the split. ughhh.
bcaas

pulled pork, spinach

banana

muscle up work (well really just ring work). did some transitions with my feet out in front. these felt pretty ok. did some jumping muscle ups. also felt ok. couldn’t really get the rings high enough to just hang. worked on chest to sternum pullups. really had a hard time slipping out of false grip almost immediatly every time. then a few ring dips.

handful of almonds

some sweet potato and carrot chips
a trout!
kale saled w strawberries and almonds
glass of whole milk
more sweet potato and carrot chips

[Emily Storey Record]

9/4

tuna w mayo
coffee w cream

bcaas
squats!
front squat to a peak of 1
3X45, 2X57
1X66,75,81,85,88,90,92. went back to 86 and did two more sets to see about speeeed.
bannana
floor press
3X85,115,135,145,155,155,155

7 min amrap
7 front squats (120lb)
20 double unders
5 rounds + 2 front squats
me. these front squats got heavy fast. and my du’s went after round 3. dumb.
bcaas

sweet potato, 3 pieces bacon, 2 eggs, collard greens, chicken sausage

pulled pork, spinach
rice, tomatoe, cucumber and onion

HSPU practice
10 minutes on teh minute every minute. tried to do 4. at minute 8 got 3, then 1 on minute 9 when i fell on my face on my second rep and stopped.

spegetti squash, and a mix of ground beef, chicken liver, and sweet potato w spegeti sauce
glass of whole milk
giant bowl of strawberries and rasberries.

ground turkey, eggplant, yellow squash, coconut milk

[Emily Storey Record]

9/5

coffee w cream

bcaas
squats!
back squat tripples
3X50, 59 (this should ahve just been 60), 69,75,80,85,90,93,93,93
felt good to triple the 93 a few times, and felt better then the last time i trippled 90. small progress perhaps.

pistols
little to no progress here, still fail pretty consistantly.
L - F, 1,1,1,1, F, 1
R - 4,1
L - 1, 1,1,1,1 on four of these i actually used the bounce! then it went away for all future sets
R - 3,1,1
L 1,1,F,1,1,1
R - 1,1,F,1,1,1
L, 1,1,1,1,1
R - 3,1,F,1
L - F,1,1,1,1,1
R 1,2,1,1

bannana
broad jump, 5 attempts. got 104” (2” less then last week)
deadlift
3X165,205, (this was supposed to be 195, and i was then 10 lbs off each succesive jump as i was trying to get to 275 not 285),235,265,285,285,285,285
these felt better then last week did tho

20 turkish get ups (each arm!) for quality. i used a ladies bar. wasn’t sure i would get all 20 but im glad i did.

sweet potato, 3 pieces bacon, 2 eggs, collard greens, chicken sausage

tabata hollow rocks. just cause.

decalf coffee

pork chop, kale, strawberry almond salad
rice, tomatoe, cucumber and onion

some chicken wings
glass of whole milk

[Angie Marfisi]

did you catch the trout?
if not, I dont want to hear about it