Vesey's Log

[Matthew Vesey]

Never started a log on here, I figured I would start logging something outside of a book. Over the last little while, I have been doing Outlaw programming with a little hint of my own stuff.

Current Stats:
Weight:180 lbs.
Squat:435 lbs.
Deadlift:535 lbs
Press: 205 lbs
Clean and Jerk265
Snatch205
5km Row17:52
Helen:8:00
Grace:1:45
Fran:2:48

Weakness is by far in the Olympic lifting area which is my main reason for testing the waters with the Outlaw Programming!

Log will start from (08/21/2012):

Warmup:
2km Row for time: 6:47
Shoulder Mobility, hip mobility circuit
15 Back Extensions
15 GHD Situps

Strength:
1) Back Squats:
1x10 @ 155 lbs (Rest 1 min)
1x10 @ 225 lbs (Rest 1 min)
1x5 @ 315 lbs (Rest 2 min)
2x5 @ 375 (Rest 3 min)
1x1 @ 405 (Rest 3 min)
2x1 @ 435 (Rest 3 min)

2)Front Squats:
3X5 Front Squats @ 245 (3 second pause on the 1st & 5th rep) – rest 90 seconds.


Conditioning

Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Ground to Overhead (I used 155 lbs)

[Matthew Vesey]

08/22/2012:
Warmup:
2km Row for time: 6:43
Shoulder Mobility
15 Glute Ham Raise
15 Back Extensions
15 GHD Situps

Strength:
Ran this sort of like super sets in which I would do 3 deadlifts (rest 60 sec), then 3 bench press (rest 60 sec) and continue for 7 rounds.
1a) 7X3 Deadlifts: @ 465 lbs (rest 60 sec)
1b)7x3 Bench Press (I always do close grip to translate to my overhead press- just started doing bench press more often): @ 225 (rest 60 sec)

Conditioning:
5 Rounds for time with a 50 lbs weightvest:
7 Deadlifts @ 225 lbs
11 Burpees

Time: 3:37

Overall I am pretty happy with this day.

[Matthew Vesey]

08/23/2012:

REST DAY!

Just did some mobility work, swam around in the pool, walked the dogs.

[Matthew Vesey]

08/24/2012:

Warmup:
2km Row: 6:55
Shoulder Mobility Circuit
15 Back Extensions
15 GHD Situps
Burgener Warmup

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – @ 175 lbs (rest 60 sec)

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – @ 225 lbs, (rest 60 sec)

Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

Time: 20:20- ABSOLUTELY BRUTAL WORKOUT! (In a good way).

[Matthew Vesey]

08/25/2012:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch: 205 lbs PR!

2) 15 minutes to establish a 1RM Clean and Jerk: 255 lbs PR! (Since I am writing this after a bit of a back log, I have since hit 265 lbs which is my new PR)

Strength

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 245 lbs

Conditioning

“Helen”

3 rounds for time of:
Run 400m
21 KBS 24kg
12 Pullups

Time: 8:00 (55 Second PR from last month. Still not where I want to be. My running has been neglected severely over the last while.)

[Matthew Vesey]

08/26/2012:

Rest Day.

Used this as active recovery:
AM:
-Did some mobility work
-5km Row
-Tabata Intervals (20/10 for 8) of 40 lbs Ball Slams
-4x20 of GHD Situps

PM:
Took the dogs for an hour long walk with Ashley. Wore a 100 lbs weight vest (Brought me back to the good ol' days of Ruck Marches!)

[Matthew Vesey]

08/27/2012: All caught up with the log now.

Warm Up:
1km Row (3:05)
20 Back Extensios
20 GHD Situps
20 Air Squats
Shoulder Mobility
Burgener Warm up.

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- 165 lbs (rest 60 sec)

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – 205 lbs (rest 60 sec)

Strength:

1a) 3X8 Weighted Strict Pullups: 25 lbs (rest 60 sec)
1b) 3X8 Shoulder Press – 145 lbs (rest 60 sec)

Conditioning

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115#

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

Round 1: 250m + 10 OHS
Round 2: 250m + 11 OHS
Round 3: 250m + 10 OHS
Round 4: 250m + 10 OHS
Total: 1km Row + 41 OHS @ 115

-90 Sec rest THEN:-

400m run (200m to kettlebell at the end of the street followed by 200m back):
Time: 1:12

[Matthew Vesey]

08/28/2012:
Warm Up:
1km Row: 3:15
15 GH Raises
15 GHD situps
Shoulder Mobility circuit
Burgener Warm Up

BB Gymnastics:

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec: 135#
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. 185#

Strength

1)Back Squats:
1x10 @ 135#
1x10 @ 225#
1x5 @ 315#
5X5 Back Squats @ 345# (Rest no more than 2 mins between sets)

2) 3X5 Front Squats @ 225# (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

1 minute AMRAP of Jerks @ 225#: 5 Reps

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

[Notes: There is a 10 minute cap on this effort.]

100 Burpees completed at 9:55- was originally pacing myself then realized that it was not smart with the rope climbs coming Emom...

-then (no break)-

1 minute AMRAP of Jerks @ 225#: 1 Rep (Absolutely gassssssssssssed! Sucked so bad at rope climbs- used all arms which fatigued me like crazy for Jerks/ Pushing off the ground for burpees)

Score is total number of Jerks and total time for Burpees: 6 Jerks and 100 Burpees at 9:55


Overall Notes for today: Suck less at rope climbs. Need to get better at incorporating legs for the climb

[Matthew Vesey]

08/29/2012:

Warmup:
2km Row: 6:45
15 Back Extensions
15 Glute Ham Raises
15 GHD Situps

Strength:

1) 10X1 Deadlifts @ 455# – rest 45 sec exactly.

2) Bench Press (Close Grip): 2X5 @ 205, 2X3 @ 225, 3X2 @ 235 – rest 60 sec b/w sets.

Notes: Did something funky to my left tricep/elbow area. Called it a day after the Bench as I was having some nasty radiating pain that still persists. Hopefully it is just some DOMS from yesterdays conditioning work.

[Matthew Vesey]

08/30/2012

Rest Day.

Did some mobility work, some swimming and some hot tubbing. Anything to try and get the arm feeling better for tomorrow!