5/1/18

Came off the plane from a very long travel day (Sacramento, Phoenix, DC) and went straight to the gym ... didn't feel great, but once I started going I felt okay... not ideal, but got it in. Excited for cleans and squats tomorrow.

A.
Bench Press - 1 RM, then 80% of that 3x5 and 70% 2x10

-Worked up to 245# ... probably more there, but did this quickly with little warm-up and no spotter. Hit the sets of 5 with 195# and sets of 10 with 175#.

B.
Narrow-Grip Weighted Dips
5, 5, 5, 3, 3, 3
Rest as needed

-53# for sets of 5
-63# for sets of 3 ... used a different dip station that was extremely narrow... ripped up my triceps a lot.

C.
10 Sets of:
Incline DB Bench Press (try to go 5-10# heavier than week 1)
Rest :60
Strict Weighted Supinated Grip Pull-ups (25#) x 5
Rest :60

-Complete with 6 sets at 2 x 60# and then dropped it down to 55#s for the last 4 sets ... was only getting 8-9 reps on the last 5 sets for the pressing ... pull-ups felt pretty solid. Rest interval was aggressive and made this very challenging, fun stuff.

D.
3 Super-Sets of:
Standing EZ Bar French Press (50#) x 10 reps
DB Skull Crushers (2 x 15#) x 15 reps
Rest :60

-Complete ... this also wrecked my triceps... excruciating.

E.
3 Super-Sets of:
EZ Bar Skull Crushers (50#) x 10 Reps
EZ Bar Close Grip Bench Press (50#) x 10 reps
Rest :60

-Complete ... rough after all the above work.

F.
100 Rope Push-Downs*
*Start at a weight you can hit for 20-25 reps, then once you go to failure, drop the weight down by one increment, complete reps until failure and repeat until you have achieved 100 rope push-downs

-Complete ... started at 50# and dropped down to 40/30/20/10# to finish it out. Always a good finisher

4/29 & 4/30

Complete Rest / work / travel

4/28/18

Complete Rest / biceps very sore.

4/27/18

I was tired and extremely sore/tight in my hamstrings when I woke up this morning... forced myself into the gym this morning, ended up having a really great workout. I felt very strong on the dead-lifts despite the fact that my hamstrings were extremely sore, got through everything and really enjoyed the GVT at the end today... one of the best pumps of my life.

A.

Deadlift (same #s as last week)

*Set 1 – 10 reps @ 50% (250#) of 1-RM
*Set 2 – 10 reps @ 60% (300#)
*Set 3 – 10 reps @ 65% (325#)
*Set 4 – 8 reps @ 75% (375#)
*Set 5 – 6 reps @ 80% (405#)
Rest 2-3 minutes between sets.

-Complete... got all reps easily. 

B.

Three Sets:
Strict Shoulder Press x Max Reps @ 75% (135#) of 1-RM

Rest 2 minutes between sets

-9,7,5 ... rough... didn't feel great here.

C.

Weighted Strict Pull-ups - 5 x 5 

Rest as needed

-53#, 53#, 53#, 63#, 63#

D.

Three Sets:

Seated Strict DB Press (alternating) x 20 reps (10 each arm) @ 2 x 50# DB

Rest as needed
Stagger Stance KB Dead-lifts x 20 reps (10 each leg) @ 2 x 72# KB
Rest as needed

-Complete

F.

10 Super-Sets:

KB Supported Rows (2 x 53#) x 10 reps

Standing Barbell Curl (65#) x 10 reps

Rest :90

-Complete ... this was extremely difficult... massive pump on this ... really/fun different than typical training, had a great time doing this.  

4/26/18

Complete Rest

4/25/18

Had to cut the workout short today due to work stuff... but got in all the big barbell stuff and cut down some of the accessory. Overall really tough lifting session, happy with how all the heavy barbell movements went today.

A.
Five sets of:

Clean Deadlift + Hang Clean + Clean

Rest as needed

-220#, 243#, 263#, 283#, 298# ... felt great on these on all the sets.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (265#)
*Set 3 – 3 reps @ 75% (300#)
*Set 4 – 2 reps @ 85% (325#)
*Set 5 – 2 reps @ 90% (365#)

Immediately followed by…

3 Sets of:
Back Squat x 10 reps @ 78% (315#)
Rest as needed

-Complete ... sets of 10 were rough... but got through them. Very good/mentally tough training.

C.
Three sets of:

Good Mornings (135#) x 6 reps @ 4011

Rest as needed
Clean Pulls @ 100% + 10kg (353#) x 3 reps
Rest as needed

-Complete

D.

Weighted Plank (30#) x :60
Rest as needed
Barbell Calf Raise, on 25# bumper plate (135#) x 12 reps
Rest as needed

-Complete

4/24/18

Had a solid training session this morning... I'm in Virginia Beach for work and I dropped into this gym called 'Flex Gym' ... really old school power lifting / bodybuilding gym... loved every second of it, had a great time being a meat head in here... wish I could find a place like this to train a few months of the year to build power and strength... anyway, had an awesome time this morning... looking forward to leg day tomorrow.

A.
Incline Bench Press

1 RM, then 80% of that 3x3 and 70% 2x10

-135# x 10, 185# x 3, 195# x 1, 205# x 1 ... didn't really push the loading much here... but I'm not sure I've ever done 205# for an incline press?

B.
Weighted Dips – 5 x 5 

Try to finish your last few sets heavier than last week

-25#, 45#, 55#, 65#, 70# ... felt great here.

C.

10 sets of:
10 Flat DB Bench Press

Rest :60

5-10 Strict Pull-ups (try for 1-2 more reps than last week) 

Rest :90

-Complete across at 65# for 7 sets... had to drop it down to 60# for the last 4 sets because I was missing reps ... got 10x10 strict pull-ups across though. HUGE pump.

D.

3 Super-Sets of:

EZ Bar Skull Crushers (75#) x 15 reps 

Bent-over Tricep Kick Backs (2 x 20# DB) x 15 reps 

Rest :60

-Complete ... tough, not much left in my arms after part C ... but got this in. 

E.

3 Sets of:

Seated French Press (45#) x 15 reps
Fat-Bar Push-Downs (100#) x 15 reps* 

Rest :60

*Drop set on last set, one at 75# and one at 50# (15 and 30 reps respectively)

-Complete ... arms totally done at this point. Overall a great workout. 

4/22 and 4/23

Complete Rest ... body is feeling very sore overall

4/21/18

Solid workout today... the most cardio I've done all week. Felt much better than yesterday ... felt very strong on the deadlifts.

A. 

Deadlift
*Set 1 – 10 reps @ 50% (250#) of 1-RM
*Set 2 – 10 reps @ 60% (300#)
*Set 3 – 10 reps @ 65% (325#)
*Set 4 – 8 reps @ 75% (375#)
*Set 5 – 6 reps @ 80% (400#)
Rest 2-3 minutes between sets.

-Complete off of 500#, felt great, got all these reps easily.

B.
Every 5 minutes for 20 minutes (4 sets):
Run 400m
25 C2B Pull-ups

Rest until the clock reaches 30:00…

For time*
25 KBS (72/53#)
50 KBS (53/35#)
75 KBS (35/24#)

*If you break up any of the reps, 100m Run + 10 Burpees

When the clock reaches 50:00…

For time:
50 Assault Bike Cals
40 Strict HSPU
50 Cal Row
75 Push-ups 

-Result =

-2:04

-2:11 

-2:24 (20/5)

-2:51 (15/5/5) ... two sets unbroken... then shit got real on those last few sets, solid training. 

-9:52 ... had to break up the reps twice ... once during set of 50 and once during set of 75 ... huge pump / grip training here. Very fun. 

-18:01 ... Strict HSPU / Push-ups were rough, but overall a fun way to end the conditioning. 

C.
Max Reps, on a 7:00 clock:

Min 1 - Strict Pull-ups

Min 2 - BB Row (95/65#)

Min 3 - BB Reverse Curls (45/35#)

Min 4 - Seated Z Press (2 x 20#) 

Min 5 - DB Cheat Hammer Curls (2 x 50#)

Min 6 - Push-ups on DB

Min 7 - Renegade Rows (2 x 25#) 

-Complete ... got a big pump out of this, was probably necessary given I already had a huge pump from the previous work, but this was a fun finisher. 

4/20/18

Today was an okay workout... this is the worst I've felt in the gym since the Open... been on the road / been under a lot of work stress. I 'won' a huge case yesterday, it was a long emotional event and I am proud of what I achieved... but my body was just not ready for intense training after traveling/stress. Tried to push through it and do what I could.

A.

Snatch Balance – 1 RM / Tough Single

-135#, 185#, 205#, 225#, 235#, 255# (fail x 2) ... felt like complete ass on this. I haven't missed this light of a snatch balance in years, just felt sluggish and weak.

B.

3 Sets of:
Single Arm DB OHS x 20 reps (10 each arm)

Rest as needed

-Complete w/ 70# DB

C.
Overhead Squats (snatched from floor) @ 60% of 1 RM Snatch = 145#
10x10
Rest:90

-Light weight on these, but tough rest interval, especially during the second half. This was very reasonable though. Will continue to increase the loading here in the coming weeks.

D.
3 Sets:
Tempo Ring Dips x 5 (2 seconds down, 2 seconds in bottom, 2 seconds up, 2 seconds at top)
Kneeling Pallof Press x 30 reps (15 each side)
Rest as needed

-Complete ... those ring dips were a bitch and a half. Tempo stuff is no joke.

E.
Every 2 for 6 (3 sets):
'Durante Core'
3 Sets:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
Hollow Hold x :10

-Complete ... this is also ridiculously hard... want to get better at this. 

4/19/19

Complete Rest

4/18/18

Great lower body day today, lots of fun training and good accessory stuff.

A.

Five sets of:

Hang Clean + Clean

Rest as needed

-199, 243, 265, 275, 285# ... felt pretty good on these for not having lifted much over the last few months. 

B.
Four sets of:

Clean Pulls x 1.1.1 @ 100% (329#) 
(rest 10 seconds between singles)

Rest as needed

-Complete

C.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (265#)
*Set 3 – 3 reps @ 75% (300#)
*Set 4 – 2 reps @ 85% (325#)
*Set 5 – 2 reps @ 90% (365#)

then... 

3 Sets of:
Back Squat x 10 reps @ 75% (300#)
Rest as needed

-Complete ... this was really fun, haven't lifted like this in a while. Felt strong, looking forward to a back squat number above 405# soon. 

D.

3 Sets:

Goblet Squat Box Step-Down @ 3 second descent x 20 reps (10 each leg) w/ 35/24# + 24/20" box 

Rest as needed

GHD Plank Hold x :60

Rest as needed

-Complete ... step downs were brutal 

E.

3 Sets:

Double KB Stagger Dead-lift x 20 reps (10 each foot forward) w/ 2 x 53/35# KB 

Rest as needed

Plank x :80
Rest as needed

-Complete

F. 

ROMWOD

-Complete

4/17/18

Starting a new strength cycle today. Overall had a good time and enjoyed the gym. Lots more strength/hypertrophy work and less conditioning over the next few weeks.

A.
Flat Bench Press – 1 RM

then 80% of today's heaviest single 3x3 and 70% 2x10

-Single = 240# ... went up easily, probably more there, but called it due to time
-80% @ 3x3 = 195#
70% @ 2x10 = 170#

B.
Weighted Dips – 5 x 5 

Build over the course of five sets to a 5 RM

-25,35,45,55,60#

C.
10 x 10 Incline DB Bench Press
Rest 90 seconds

5-10 Strict Pull-ups 

Rest 90 Seconds

-Went 55# Across + 7 Strict Pull-ups ... huge pump, last few sets were rough. 

D.

3 Super-Sets of:

EZ Bar Skull Crushers (60#) x 15 reps 

Bent-over Tricep Kick Backs (2 x 20# DB) x 15 reps 

Rest :60

-Complete ... burned my triceps really badly 

E.

3 Sets of:

Rope Tricep Push-Downs (40#, 40#, 50#) x 20
Hollow-Rocks x 20 

Rest :60

-Complete

4/16/18

Further complete rest / back at work and totally exhausted from traveling and going right back in to work

4/15/18

Complete Rest / hangover / travel back home

4/14/18

Still traveling ... up in Rhode Island and went to the same gym as last night again for another class. I was slightly hungover... but got the workout in and tried to enjoy myself.

A.
For time:
100 Double-Unders
10 Bar Muscle-ups
20 Toes-to-Bar
30 Dead-lifts (185/125#)
40 Push-ups
50 Ab-mat Sit-ups
40 Burpees
30 Box Jumps (24/20")
20 Shoulder-to-Overhead (185/125#)
10 Power Cleans (185/125#)
100 Double-Unders

-18:40 ... last set of double-unders took me 1:40 ... was by far the worst part. Got a good sweat out of this. Nothing too crazy.

4/13/18

Last day of an extremely stressful week of training full-time and working remotely on my case-load ... got in the gym prior to the last day of training for a fun pump sesh... then hit a crossfit gym in the afternoon.

AM Workout (0530) 

A.
Incline Bench
5-5-5-5-5*
*7 Strict Pull-ups after each set

Flat Bench
5-5-5-5-5*
*7 Strict Supinated Pull-ups after each set

Decline Bench
5-5-5-5-5*
*7 Strict Narrow Grip Pull-ups after each set

-Incline = 115, 135, 165, 175, 185#
-Flat = 155,175,185, 200, 200#
-Decline = 185# across

B.
3 Sets:
Tricep Push-Downs x 15 reps
Rest :60

-Complete

C.
3 Sets:
Tricep Rope Push-Downs x 15 reps
Rest :60

-Complete

D.
3 Sets:
Single-Arm Tricep Rope Kick-Backs x 20 reps (10 each arm)
Rest :60

-Complete

PM Workout (1630) 

Hit a class workout with my wife and friends at a local gym... didn't really push the loading, was just lifting in my nanos/no belt/no sleeves. Fun way to get some more activity in though.

A.
15 Minutes to Build up to:
Back Squat x 5 reps, w/ 5 second pause in bottom on the first rep

then...

3 sets of 5 @ 90% of the above work

-Built up to 325# for the pause squat + 4 back squats
-90% for 3 x 5 was at 285#

B.
For time:
2-4-6-8-10-12-14-16
DB Hang Clean and Jerk (65/45#) (half of each set right / half of each set left)
15 Yard Shuttle Sprint

-10:23

4/12/18

Complete Rest

4/11/12

This afternoon was an okay workout... atleast I got something in... but was in an extremely packed gym full of morons. It was very difficult to actually do what I wanted to get in... little to no space and just absolutely terrible vibes... but got in what I could and tried to make the best of it.

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps

-High Hang = 135#
-Hang = 175#
-Snatch = 185,195# ... went very light on all these reps ... was using a piece of shit bar that didn't spin at all, had no knurling and I didn't have chalk... set up for failure by all of those factors, but got in what I could.

B.
Take 15 minutes to build to a heavy single Box Squat (20")

-Singles = 325#, 345#, 365# ... went fairly light here, much more there, but just got this in quickly.

C.

Every minute, on the minute, for 20 minutes (10 sets):
Odd: 10 Burpee Box Jump Overs (24/20")
Even: 12 Toes-to-Bar (unbroken)

-Complete ... solid cardio, not what I originally planned, but we had very little space and access to gear, made this conditioning piece up on the spot, was some good TTB training.

D.
Barbell Curl (55#)
10 x 10
90 Seconds Rest

-Complete ... got all these reps easily, was a solid pump finisher 

4/10/18

Had a long day of training / working every second of the day not doing training... it was really nice to relax and hit the gym. I felt great on everything, really fun time clean and jerking. This was in a traditional bodybuilding gym (on a navy base) but at least they had lifting plates and bumpers, made the best of it and got solid workout in.

A.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Push-Jerk + Power Clean + Split-Jerk
Build to today’s heavy.

-185#, 185#, 205#, 205#, 225#, 225#, 245#, 245#, 255#, 265# ... finishing this out at 265# was fun, haven't been lifting like this in a while, but overall got through it and everything felt great. Really enjoyed hitting this after a long day of work.

B.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1 – Strict Dips x 15 reps
Minute 2 – Strict Pull-ups x 15 reps

Minute 3 - Plank x :40

-Complete... failed on the pull-ups.. went 15/15/15/11/9 .. rough, got everything else though. 

C.
Three sets of:
Tempo DB Bulgarian Split Squat (2 x 44# KB) x 10 reps (each leg - 3 second descent)
Rest 60 seconds
Tempo BB Good Morning (115#) x 10 reps @ 4141
Rest 60 seconds

-Went lighter on these, overall was good accessory though, tough tempo work on the split squats.

D.
Three sets of:
Overhead Triceps Extensions (22.5#) x 30 reps
Rest 30 seconds
Narrow-Grip Push-ups on DBs x 15 reps
Rest 90 seconds

-Complete ... solid finisher / pump ... killed my triceps. 

4/9/18

Complete Rest

4/8/18

I was pretty beat up this morning going into this workout... warmed up for a bit extra today to start feeling limber... once we got moving on everything I felt pretty good. Had our puppy in the gym today and he was being particularly difficult... he really didn't like when we get into HSPU positions... his distracting behavior definitely took a bit of focus and intensity away from 'Nate' ... but overall still got a lot of good work in today, fun way to end my week at home... another week on the road starting tonight.

A.
Strict Deficit HSPU
6 sets of 3 (building in deficit)

- Ended up with a 25#, 15# and 10# as the deepest deficit, this was a fun and challenging warm-up.

B.
On a running clock:

'Nate'-ish
AMRAP 20:
2 Ring Muscle-ups
4 HSPU
8 KBS (72/53#)
1,2,3,4... Deadlift (345/215#)*
*Add 1 Dead-lift each round completed

Rest 10 minutes then when the clock reaches 30:00...

4 RFT:
25 GHD Sit-ups
25 Calorie Bike

-10 Rounds ... 55 dead-lifts at 345# definitely made 'Nate' more challenging ... had to break up a few of those sets after set 7, everything else unbroken. Definitely could have gotten more rounds under different conditions ... watching out for a dog that was constantly up in my business was difficult to get as much intensity as usual.

-12:58 ... tough, especially after the dead-lifting, was fun.

C.
3 Sets:
Sling Shot Bench Press x 8-10 Reps
Rest as needed
DB Hammer Curls (2 x 50# DB) x 20 Reps
Rest as needed
Suitcase Anti-Rotation Reverse Lunge (72#) x 20 reps (10 each arm)
Rest as needed

-Complete ... bench went 185# x 10, 205# x 9, 205# x 8 ... haven't been benching much lately, but this was fun/hard ... rotational lunges were extremely difficult and a fun variation, looking forward to doing more of this stuff in the near future.

D.
3 Sets:
Incline DB Bench Press (2 x 50# DB) x 15 reps
Rest as needed
Single-Arm Ring Row x 12 reps (6 each arm)
Rest as needed

-Complete ... big chest pump here ... single-arm ring rows are the toughest things I've done in a long time.

4/7/18

This morning was a really great workout. I felt very fit on everything. The first part (70 clean and jerks) was rough... but fun, 225# felt very heavy, but in retrospect there was a 30 rep buy-in to get there, so I shouldn't have been surprised by that. Overall really fun, had a great time in the gym today, especially on part B. I haven't done this workout in a long time (regionals in 2012 where I was capped out during the overhead squats... and April 2014 where I finished the workout overall in 25:08 ... today I finished within the regional timecap of 22 minutes for the first time ever. Great stuff.

A.
10 Clean and Jerks at each weight

Men
155/185/205/225/205/185/155
Rest 1:00 between sets

Women
105/125/135/145/135/125/105
Rest 1:00 between sets

-18:24 (6:00) rest = 12:24 of work ... fun training, lots of consistent singles.

B.
On a running clock:

2012 Regional Event 4
For time:
50 Back Squat (135/95#)
40 Pull-ups
30 Shoulder-to-Overhead (135/95#)
50 Front Squats (85/65#)
40 Pull-ups
30 Shoulder-to-Overhead (85/65#)
50 Overhead Squats (65/45#)
40 Pull-ups
30 Shoulder-to-Overhead (65/45#)

Time-Cap = 22 minutes

Rest 13 minutes, then when the clock reaches 35:00…

For time, with a partner, 1 partner working at a time:
40-30-20
Dumbbell Thrusters (35/25#)
Burpee Box Jump Overs (24/20”)

-20:08 ... super fun workout, really happy how I felt on this.
-10:30 ... tough finisher, but was a fun burner, solid way to end the session.

4/6/18

Complete Rest

4/5/18

Jumped into the class and then added in some fun accessory stuff. Nice/stress free way to start the day.

A.
12 Rounds, with a partner, alternating full rounds:
8 Burpees-over-the-Bar
12 Dead-lifts (185/125#)
16 Wall-Balls (30/20#)

-17:24 ... all sets unbroken, this was pretty fun ... very short interval training, but definitely felt it all in my legs after yesterday.

B.
3 Sets:
Weighted GHD Sit-ups (30# med-ball)x 12 reps
Rest as needed
Single Leg Glute Bridges on Med-Bell x 20 reps (10 each leg)
Rest as needed

-Complete ... lots of hamstring work, single leg bridges rock me.

C.
3 Sets:
Pallof Press x 20 reps (10 each side)
Rest as needed
Side Plank x 90 seconds (45 each side)
Rest as needed
Barbell Ab Roll-Outs x 6 reps
Rest as needed

-Complete ... great core work, fun stuff.

4/4/18

I was excited to get into the gym this morning. Had been looking forward to testing some maxes for a while. Fun morning in the gym, albeit discouraging. I am really excited to get back to strength training after focusing so much on aerobic training/2018 Open. Hit 240# for snatch and 290# for C+J. This is roughly 97% of my 1 RM Snatch and 92% of my 1 RM C+J PRs. I should realistically be very happy with this given my improvements in other aspects of my fitness. I am really excited to continue toward working to being a better lifter, ultimately working toward doing a official USAW meet in November.

A.
20 Minutes to Establish:

1 RM Snatch

-185#, 215#, 225#, 240#, 250# (fail x 2) ... really upset about missing 250#... 240# felt extremely easy and solid. Realistically I can't expect to PR a random lift like this that I haven't been training toward... plus I've been cutting weight for a while. Considering those things, I should be very happy with how things went today.

B.
20 Minutes to Establish:

1 RM Clean and Jerk

-225#, 255#, 275#, 290# ... probably more here, just shut it down at 290#, but it went up very easily.

C.
Three sets of:
KB Bulgarian Split Squat x 8 reps (2 x 53#) @ 30X1
Rest 90 seconds
GHD Plank x :60
Rest 90 seconds

-Complete

D.
Three sets of:
Dumbbell OHS x 10 reps each arm (70#) @ 2111
Rest 30 seconds
French Press x 15 reps (45#) @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps (2 x 15#) @ 2011
Rest 2-3 minutes

-Complete

4/3/18

This morning was a lower volume / chill class workout ... still relaxing post-Open / had an early show-time today in court...  Got a bit of intensity out of it, but wasn't anything too taxing. I was really happy with how my strict pull-ups went.

A.
10 Minutes to Establish 1 RM Strict Weighted Pull-up

Rest 2 minutes then...

1 Max Set of Strict Pull-ups

-Result =
-Weighted = 53# x 3, 72# x2, 98# x 1, 110# x 1, 120# x 1 (PR by 20#) ... this felt pretty easy, probably more there.
-Max = 23

B.
3 RFT:
400m Run
25 T2B
50 Double-Unders
25 Russian KBS (72/53#)

-12:49 ... got a bit of a forearm pump on this, but overall was very aerobic and relaxed.

4/2/18

Complete Rest