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Old 07-18-2016, 08:51 AM   #1101
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- evening out door in the sun.. Sweaty venture for sure.

5 stations 4 min am rap with 1 min rest in between.
#1- 15 AAB and 10 burpees- 2 rounds plus 20
#2- 15 cal row and 10 53# kb swings- 3 rounds
#3- 10 snatches 95# and 10 box jumps- 2 round plus 5
#4- 10 hspu and 10 back squats from the rack 165#- 3 rounds plus 10
#5- 10 wall balls 20# and 10 ball slams 30#- 3 rounds plus 5

Was a long 25 min. Not too much time to warm up. Stormed out of the gates with the first AA Bike.. tried to keep the pace from that point.

Was fun working outside at a friends house. Great set up for a small space.
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Old 07-18-2016, 10:50 AM   #1102
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

This past weeks pros and cons.

Pros-
3 sessions in 1 day
PR on Diane 2:50 5 seconds faster and I know I have a bunch more in me
255# squat clean and just missed 265# getting back up to my max
Going rx on some heavy movements
sled and strong man stuff.

Con's -
a bit less warm up than usual
not working on my mu progression drills enough
my supplementary work is down.. need to keep on the mend
not enough training partners
Still not giving my all and not willing to push that 100%
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Old 07-19-2016, 08:25 AM   #1103
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
Spent some time warming up for the power snatch practice.

Hip circle, ohs- 8-50# and bands.

Some behind the neck presses with snatch balance with the bar and 75#.

Power snatch work up to heavy-
75,105,135,165,170, 177, 182, 185F. Was happy to make progress. Must be patient with the pull off the ground. Then dropped down to 135 and did some more practice.

Muscle up practice. Did about 10 reps in 3 sets working on the waiting for the pull and keeping body tight in the back swing. Much progress.

MU mat turn overs- 5 reps each rep has 10-15 seconds of L Sit.

Went home for 1 hour of AA bike- got thru it was just endurance 17 miles.

Now to watch Scott Kick some *** on this one.
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Old 07-21-2016, 09:06 AM   #1104
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- evening very long day at work and personally.

Too much to write about. Most of it good!

Warm up- AAB- 8 miles at medium speed.

Dead lift work up to a heavy set of 10 reps 325# that is all that I have at home.

GHD- 10,20,30

Reverse ghd- 5 sets of 8 reps

TGu just the first part of the movement- 10 reps on each arm 53#.

Watching the Games I am now motivated to get back next year. After a 4th place and not knowing what I was doing in 2014 I thought the next year that I could win. The when I was on fire and ready to go in Jan 2015 the back injury set in. I have been dealing with that and thus the 8th place in 2015. This year I had to finally pay back the toll of injury and found out my base strength was not up to par for the games needs. Plus having 2.5 bad workouts for me out of 4 did not help a bit. But that is my fault. Fatigued mu have always been bad for me. The oly maxes have been bad for me also. Finally he short 100% events are also bad for me.

I was doing the thinking in my head.. I could be winning the games right now. Sure I have not done one single workout but the feeling of Bill G is totally beatable and the others are also got me going again mentally. And mentally is the hardest part for me. I am not going back next year unless i think that I can go on the podium!! Eventually win this sucker!


Scott J-
Wishing him luck in the final day!
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Old 07-21-2016, 09:45 AM   #1105
James David Wise
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Re: 2014 45-49 Fittest on the Planet goal

I think Scott looks like he is suffering with the heat! We don't get the sort of weather very often over here Vic!!

Billy G has withdrawn. Didn't even get a score for the Squat Clean. Has he withdrawn through sulking or maybe picked up an injury?
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Old 07-21-2016, 09:48 AM   #1106
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Vic, do you remotely think you can win the games?

If so, then I look forward to seeing you at the 2017 Games.

maybe the injury has put you back in the game, relit your fire... Exactly what you needed
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Old 07-21-2016, 11:18 AM   #1107
Vickie Ellickson
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by James David Wise View Post
I think Scott looks like he is suffering with the heat! We don't get the sort of weather very often over here Vic!!

Billy G has withdrawn. Didn't even get a score for the Squat Clean. Has he withdrawn through sulking or maybe picked up an injury?
There was a minimum work requirement for the event (had to get at least one clean).
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Old 07-22-2016, 08:22 AM   #1108
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- mind elsewhere. Did an ok warm up.
Back squat all x5 reps each set- 45,95,135,185,235,270,300,325 happy with that. Was my 5 rep max for the day. On pace have been doing 5# each week but will need to reduce that to 2.5 lbs. 10 weeks to get 350#x5. That will get me a chance at Club 400#.

Power clean- feeling better with good form. Staying over the bar and dropping under opposed to pulling it back and pulling it to the rack- 45-235# 95# of the max. Then did 215,205,195,185 as fast as I could pull the weight off.

Was going to go home and do some cardio but then run into some trouble with the GF.
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Old 07-22-2016, 07:06 PM   #1109
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- At work workout- 10-50 ohs with dumbbells 4 or 5 reps each. Felt ok.

6 rounds of 300 meter sprints rower.
1:15 warm up then 65,62,60,58 and 57

kind of a active recovery.

10 min rom wod.
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Old 07-24-2016, 09:58 AM   #1110
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday with Kyle-
Warm up hip circle-
Reverse ghd
40 cal row

Work up to a heavy 3 rep-
155,275,325,375 then 405#. They are heavy coming off the floor but once up then can rep them out.

Metcon-
27,21,15,9
Cal row
dl 225#
Wanted to Strom our and catch Kyle by surprise. He is tall and a great rower and did 500# for the 3 rep max so his dl is not that bad

Finished 8:50'ish

next met con. not that much rest
15 kb snatches 53# R arm
20 t2b
15 kb snatches left arm
20 t2b
15 kb snatches r arm
20 t2b
15 kb snatches left arm
8 min.. can't remember the exact time.

Then went to see a friend an go to the games. Was good to see some of my favorite athletes. Big Ron Ortiz and Karl Dyall.. Congrats Ron
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