I F’d up my back something fierce with last week’s 3RM thruster followed by squats. I mean, two days I could not move at all. Have NEVER been hurt like that in my life and it sucks. Trying to crawl back into doing something since I’m getting a little frisky sitting on my ass.
FIrst time in a 50m pool, which is a lot harder than you think it will be.
200 Free (stroke work)
100 Breaststroke (stroke work)
100 Back stroke (stroke work)
Swimming is like the snatch, if your form sucks, working on it isn’t worth it. Unlike the snatch, you drown when you get tired in the pool, especially when it’s 20 feet deep. When you head back to the pool, the body is really not ready for the stress or the stroke, so you can’t go balls to the wall right away. Harder than you think, trust me. But no pain in the back! SWEET!!
Tried to focus on the stuff Andy talked about the other night. Wanted the 2000m as negative splits, which I hit!
The last 10 minutes was without stirrups, focusing on getting a 4-count stroke with 3-counts for the way in. Wanted to see where I could get my time with a stroke count of around 20s/m. Not bad.
Back is absolutely KILLING me. I can barely walk around and bending over, well, that’s just not even close to right. Just wanted to loosen it up by doing a little rowing and hopefully it’ll calm down tomorrow. No lifting for a while.
I haven’t really done this before, in terms of working to my 3RM. My 1RM from last week is 245#, so I think a 225# 3RM is good, I don’t really know how close it should be. There was a moment of doubt at the bottom, but it got up. Andy’s tip to raise the elbows helped a LOT in getting the bar locked in. The thing to figure out on this lift is whether you progress better by starting low and progressing quickly (25# jumps from a 95# start) or to start high and move slowly (say 15# jumps from a 155# start). Squats are going up though and compared to my 1RM, I got my legs wider, so my stance was better today than it was last week.
5 minutes jump rope, when you miss do 10 pushups
Workout 1 mile run - 6:00 (PR!!)
DB pushups/box jumps
Lowest score of 8 rounds - 23
Total reps - 202 (DBPU high - 15/BJ high - 16)
1 mile run 6:30
Good times today. The tabata score could have been better, I had two rounds in the middle at 23, but I had 25 on most of the rest. I feel like I could have gotten 24 perhaps. Run times were great, but the 2nd was a little slower than I would have liked, although I expected it to be slower than the first.
Set a PR today, but that’s because this was my first time doing it. Stanwyck tells me my stance is too narrow, which isn’t surprising, so I need to work on that. Also, am, as always, weak above the head. Must work on that too.
1x2x155# Work Sets 3x5x205#
1x3x135# Work Sets 3x5x155#
1x2x225# Work Sets 1x5x275#
Squats - Good but need to work on getting the bar set and stable on the shoulders.
Bench - This was a good weight and was tough to make it through all three sets
Deadlift - Psyched because 2 weeks ago I thought this was my 1RM. It isn’t anymore!!
Distance - 5.6 miles
Time ~ 41:10 Mile time - 6:50 (PR!!!)
Took a few days off to heal the hands and rest. Decided that I had to get down to the beach and get a run in. Beautiful sunset and great night to put on the headphones and head out. Ran 6:30 mile to start the Murph, so I know I can run faster miles previously, but I am PSYCHED that I ran this fast. I’ve never been CLOSE to this fast with distance so I AM PUMPED!!!
I wasn’t sure what m 1RM was for the BS, but I figured it was around 250. I was PISSED that I missed the last rep since I went up too quickly. Instead of being greedy, I should have added 10-15 total pounds and hit the 260 and been satisfied. I got the 275 about 1/4 of the way up and stalled. No fun. Great night overall though and a great group of strong motherfuckers, as always!
20 walking lunges
10 scorpions (so good for the back)
work on HSPU
12 Handstand Push Ups (using harness - which is awesome)
60 Anchored Sit Ups
Good workout. Glad to be back in the gym after I got ripped off at soccer last night. My HSPUs are terrible, always have been, so the harness thing is fantastic and I can see that it would really help develop the ability to improve those quite a bit. Almost killed myself hanging from the elastic band once, but it was actually pretty funny my perspective (also, apparently from Andy’s since he didn’t stop laughing…ever…at all…not for a moment)! Lesson learned, the bands are not idiot proof and they are not a fail safe if you start to tip over.
1 Mile Run
100 Pull ups
1 Mile Run
Time: 48:05 (195 squats)
The pushups really are the weak point in this for me. I mean, it’s just frustrating. We were limited on time, but if I had been able to get through the pushups in good time I would have been ok. Ran the first mile in 6:35, which is FUCKIN’ AWESOME!!! Even made a sub 7:30 mile on the last mile. Squats would have come in about 4-5 more minutes. Pissed that I didn’t get a whole workout done, but I think this is ok as a benchmark for the next time since we were limited on time and not on effort. Pushups needs to be improved.
I had more in the tank on the last rep, but I had this thing in my bicep on the 115# that got in my head and freaked me out a little. Not Pain, just a weird twanging feeling. Anyway, I bailed on the last set. I might not have made 15 reps, but I had at least 3-4 more. My 1RM, coming in fresh, is probably around 135#, since fatigue was setting in a little, but the warm-up is important. Since I started this has probably been the area of my greatest improvement considering the first time I did it I spiked the empty bar into the ground in front of me. BOOM GOES THE DYNAMITE!!!