Saturday, May 28, 2011

Front Squat Singles

Tuesday 5/24/11

Warm-up/mobility: 2x10 bodyweight rows, 2x10 Full ROM push-ups between benches, 2x5 pull-up/chin-ups, 2x5 dips. Some lunges, lightweight overhead squats, handstands.


One-arm clean and jerk singles with barbell:
45lbs., 55lbs., 65lbs., 75lbs., 85lbs. 95lbs. (fail with left arm)/so instead did 90lbs. with left arm) 105lbs. (fail with right arm) Keeping 1RM at 90lbs.

Front Squat singles:
95lbs., 115lbs., 135lbs., 155lbs., 175lbs. 195lbs. 205lbs.

Elevated one-arm push-ups:
One-arm bodyweight rows: 3x3

Arms Extended Jack LaLane style push-ups:
1x10, 2x15.

The front squats were fine, felt much better than back squats (more natural/neutral position for the spine) but, I don't like the way these make my legs feel. Actually, I just do not like heavy loaded squatting or high rep squatting in general. They have always appeared to "blow" my legs and the rest of my body up and I always feel "immobile" for days afterward. Deadlifts do not do this to me. Squats give my legs a "concrete-heavy" feel and if I wanted to take off on a sprint for some reason I feel I would be moving in slow motion. I will stick to the goblet squat for mobility throughout the hips and heed Gray Cook's advice on "maintaining the squat and training the deadlift." Also, I seem to have found a new love for carrying heavy stuff. It just makes sense that if I'm going to lift something heavy I might as well carry it. The combination of heavy farmer's walks and sprints is pretty damn lethal but at the same time therapeutic. I am going to try some different carries next time, i.e, waiter's carry, front carry, suitcase carry, sandbag carry etc. and combine this with some sprinting and jumping.

Saturday, May 21, 2011

Farmers Walks and Sprints

Thursday 5/19/11

Walked for an hour in the morning and an hour in the afternoon today. I studied all day long and just had to get outside and get some fresh air and move.

Friday 5/20/11

At work at the fire station today. Went out with the boys last night while our wives all went to dinner and a movie. Drank four glasses of wine, 2 white and 2 red and smoked a cigar. Yep.

We actually got a chance to workout on shift later in the day (about 4 p.m.).


I did 10 sprints which lasted anywhere from 10-15 seconds with Farmer's walks done in between holding a 70lb. kettlebell in each hand until my grip failed. I had no watch and didn't really care. This was an amazing workout. I also did some high jumps onto a platform and a few muscle ups. I feel a very natural form of soreness today which feels amazing. I am tapping in!

However, when not doing busy work yesterday, I spent all of my time studying for the exam I had today (Sat. 5/21/11) and got very little sleep due to nonsense calls. I don't foresee tonight's sleep being any better as I have to wake-up tomorrow at 4 a.m. to be at the north campus by 6 a.m. for yet another exam...; did I mention I have one Monday night as well????

Thursday, May 19, 2011

Recovery/Mobility Day

Wednesday 5/18/11

Walked the dog for about an hour.

Breakfast: Ate 6 scrambled eggs with 6 pieces of turkey bacon and some cheese all cooked up in grass-fed butter.

Prehab/Rehab: Foam-rolled entire body for half an hour and then worked on scapular and hip mobility and stretched for another half hour... and yes, I took an Epsom salt bath to soak that magnesium into some sore muscles and hopefully aid in much needed and good sleep for the night.

Dinner: Dinner was early as I had school tonight; Ate 8 oz. wild caught salmon and a whole bundle of big, fat asparagus covered with coconut oil and Cajun seasoning.

Studied on and off today, felt pretty run down from work yesterday due to sleep being interrupted at approx. 0400 this morning for a call. Tired and lethargic throughout the day. I try and like to get in a mobility/foam-rolling and stretching day about two times a week. I find it works best when I either do this the day immediately following an intense workout session or the next day. I've noticed over time that by doing this I bounce back and am ready to engage in another intense workout fairly early. The hard part is not engaging; I try to take that one extra day of rest.

Tuesday 5/17/11

At work today, studied a lot, no workout, ate only once..., but ate big.

Mid-day Feast:
4 scrambled eggs with feta cheese, spinach, broccoli, two chicken breasts all cooked up in coconut oil. Seasoned with some hot sauce.

Monday, May 16, 2011

Couple of Workouts

Monday 5/9/11

One-arm dumbbell Clean and Jerk:
1x35, 1x45, 1x55, 1x65, 1x75, 1x80, 1x90, 1x100 (Right arm only)

Back Squats:
1x135, 1x185, 1x225, 1x245, 1x265

Dumbbell Bench Press: 1x40, 1x50, 1x60, 1x70, 1x80 (Right arm only)

Dumbbell Row:
1x60, 1x70, 1x80, 1x90, 1x100, 1x110

Ok workout. Tweaked my back a little on the right side while doing my final single set of back squats. No spotter, no rack..., and really don't like back squats. Going to stick with front squats.

Came home and did a Tabata of 35lb. kettlebell swings (Dan John style, minimum knee bend, maximum hip bend/extension, popping and firing the glutes and hamstrings) and then a second Tabata of one arm swings and switch hands on upward swing.

5/10/11 - 5/14/11

Walked about an hour a day (mainly barefoot) the rest of the week and surfed... a lot.

Sunday 5/15/11

10 - 100m sprints: (give or take a few meters) barefoot in the grass at UNF. Mixed in some box jumps, hurdle jumps, muscle ups, quadrupedal movement (great mobility work) side-to-side skipping, backwards running, etc. for about an hour.

Monday 5/16/11

Walked for an hour.

Mobility exercise, slow deep ROM push-ups between bricks/parallettes - 2x10, slow inverted bodyweight rows on the rings - 2x10

One-arm push-ups: 1x1, 1x3

One-arm rows: 1x1, 1x3

Single-leg deadlifts:
2x5 at 70lbs., 1x5 at 105lbs.

Played with some snatches

This was basically just a warm-up... then went to the county gym and threw around some heavier weight...

One-arm snatches with barbell:
(Max is 90lbs. Took 90% of 1RM and then took 65%, 75%, and 85% respectively for the following poundages): 1x5 at 45lb.s, 1x5 at 55lbs., 1x5 at 60lbs. 1x5 at 65lbs. (I like these!)

Deadlifts: (Max is 375lbs. Took 90% of 1RM and then took 65%, 75%, and 85% respectively for the following poundages): 1x5 at 215lbs., 1x5 at 250lbs., 1x13 at 285lbs.

Dumbbell Overhead Press: (Max is 65lbs. Took 90% of 1RM and then took 65%, 75%, and 85% respectively for the following poundages): 1x5 at 35lbs., 1x5 at 40lbs., 1x5 at 45lbs. (with barbell).

Worked various planks in between exercises. Good workout, I feel strong.

I've been fasting fairly extensively for the past couple of days (about 18-22 hours). I started nursing school and have basically been skipping breakfast and lunch. I ate a lot leading up to Saturday and even still ate a lot on Saturday night (including three coconut popsicles). Bodyweight was its lowest it's been in a while yesterday after the sprints at 166.5. Today, after the workout is what at 167. In reality, I'm probably still holding steady at a morning fasted weight of about 170-171. Too heavy for me here still. I like being at 160. The heavy lifting twice a week seems to keep me in this higher weight range. Lifting once a week coupled with sprints drops me down though. Huh? Guess I'll just continue to mess around with this. Love lifting heavy and running fast!

Friday, May 6, 2011

B-shit Station 2

Thursday 5/5/11

At work at Station 2 for 24 hours. Rather uneventful. Driver EVDT around the track, fire fighter physical agility test and a 2 mile walk in 30 minutes. Completed the test in 2 minutes and 33 seconds (not the 2 mile walk ;) ). No workout today.

Breakfast: Lots of coffee with heaving whipping cream, first cup had some raw honey, 4 pieces of organic bacon, 2 grass-fed sausages, 3 organic scrambled eggs with cheddar and blue cheese all cooked up with grass-fed butter in an iron skillet. Pretty good!

Dinner: Co-worker made Reuben sandwiches - corn beef, sauerkraut, Swiss cheese and Thousand Island dressing on Rye bread. I don't normally do bread but... it was good.

Friday 5/6/11

Came off shift this morning and... it's finally raining in St. Augustine... pouring! The dog's walk will be delayed. No plans to do a workout today. I had planned to do some driving up to FSCJ North Campus but no need, will wait til Monday. Probably just going to finish up on the final touches of some school work and then hang out with the wife and some friends later tonight at Bold City Brewery and Intuition for some local micro-brews and grilled chicken wings.

Breakfast: Big coffee with heavy whipping cream, 6 scrambled eggs with 4 5 pieces of bacon, cheddar cheese cooked up with grass-fed butter in an iron skillet. Yep.

Wednesday, May 4, 2011

Some singles

Wednesday 5/4/11

Deadlift: 135x2, 185x1, 225x1, 275x1, 315x1, 335x1, 365x1, 380=fail, 375x1
Dumbbell Overhead Press: 25x1, 30x1, 35x1, 40x1, 45x1, 50x1, 55x1, 65x1, 70=fail with left arm, 1 rep with right arm.

Dumbbell snatch with right arm for fun. Left wrist is injured. 75x1, 90x1
Dumbbell clean and jerk with right arm. 100x1.