2014 45-49 Fittest on the Planet goal

[Victor J McQuaide]

spent time trying to figure out what would be best on level on the rack. I decided to go comfortable bench. My clean is not that good so I took the front squats down low from the bench setting. After the dead lifts I wormed the bar on to the bench setting.

Workout-
20-15-10 for time 185#
Bench (20= 12,8 15= 8,7 10= 7,3)
Front Squats (sets of 5 for everything)
Dead lift (20= 10,10 15= 8-7 10= 5,5)

15.14 time

Next time will keep the bench the same and go for less sets on the front squats.. I bargain with myself on them. Should go 8,7,5 8,7 then 5,5 that could take 1-2 min off the time. Could attack the deadlifts next time and shave off another min.. Next time should do sub 13.. lofty goals huh??

[Victor J McQuaide]

Went Sailboat racing. Got to see my old mates I have not seen in quite some time. Our boat was struck by my old Boss Dennis Connor.. funny our boat has a mermaid with a nice rack.. we think that he was mermaizized by her plenty on top. Was the same thing as I remember. But my back is a bit sore from all of the hiking.

Going back for more tomorrow. Will be just two races vs. three today.

[Victor J McQuaide]

sore left elbow and back from grinding and hiking on the rail. Today had to train the group for functional movements.

5 rounds
500 meter row
10 alternating pistols

14.30 most of the rounds were 2 min per row.. only failed on 3 pistols. Considering 2 weeks ago I could not do even one RX now did 50 reps very proud. Next time should be able to do sub 13 with slightly faster rows, being better at pistols.. less transition time also.

Ate way too much sugar this weekend. Back on the no sugar diet again. Need to get back to 175 lbs.. now sitting 3 + lbs.

Powerclean and snatch practice tomorrow. AM row.. also doing my PT with Dr. Jim Wagner.

[Victor J McQuaide]

Ended up rowing easy 1.5k then hard 1.5k. Finished 1:48 500.. total time 12.35

Diane-
21-15-9
225 dead lift
HSPU

5:26.. first time doing the event. Struggled on the HSPU..
21 DL unbroken... 15, 6 PU
10, 5... 8, 4,3
9 un broken dl.... 4, 3, 2

Next time would like to go sub 5 but how. I think that was a good effort for the first time.

[Victor J McQuaide]

AM row.. 2k started with 2:15 then 1:55 rest.. 7:59 time...
200 watts average

[Victor J McQuaide]

Ate way too late...
Powerclean-
5,3,1,3,5,3,1,1,1
155,185,205,190.185.195.210,215, 220 fail

70 lb kettle bell swing-
75 reps for time- 3:58

25,10,5,5,10,10,10

went woosssyyy in the middle.

Next time will swing until can't swing no more!

40,10,10,10,5 scheme or something like that.. sub 3:00 min next time

[Victor J McQuaide]

Yesterday worked on Squat cleans. Previous max was 185. Worked up slowly-
115X3, 135X3, 165X1, 180,195, 200 PR.. Just have to get my elbows thru faster. That would help the bar landing on my meaty part of my shoulders. Today I will work on some more weaknesses. Games footage very cool Some mind blowing efforts.

[Victor J McQuaide]

Saturday- Overhead squat warm up 95,115, 135
Snatch Squat practice- 95, 105,115, 125, 135, 145 PR, 155 fail
Actually did a full squat. Usually I have my power snatch take over (165 lb power snatch) but need to learn how to do it Olympic Style.

Wod-
3 rounds
400 meter row
10 push jerks 155 lbs
15 toes to rings
20 burpies

16:30 time. Hard workout. Need push jerk cycle practice. Did 6 and 4 each round.

[Victor J McQuaide]

Modified 28-
Row 1000 meters
28 KB swings 70#
28 strict pull ups used rings
28 KB clean and jerk with one arm 70#
28 strict pull ups used rings
Row 1000 meters

Did well in the rows.. 4:01 and 3:58
The strict pull-ups gave me problems
Clean and jerks well major problems with the weight. Got better as the reps went on. Tomorrow is Row and singles of overhead squats.

[Victor J McQuaide]

Bit on the bad side of an attitude.

Overhead squat
45,95, 140. 160, 180, 200 PR, 210 PR, 215 Fail.. got it overhead but while moving my feet around because I am weird dropped the weight forward. But I am happy with the 210. I did 195X3 prior but nothing over 200. I think that I have a 220 in me soon if not now. The squat is nothing just hard to get it overhead.