Monday, 4/2/12 - The Day 365 Nearly Buried Me!
You know how sometimes you have one of those days where your body just isn’t running on all cylinders? Like you tell it to swerve to avoid something and it just responds sluggishly, and you end up bumping into it anyway? Today is one of those days. When I started warming up and my 135 set felt like 275, I knew it was gonna be a rough one. But I grinded through it (“ground”,” though grammatically correct, doesn’t seem like the right word), and made every rep. Somehow.
Foam Roll/SMR/Movement Prep - had some tight spots especially on left ITB, so stayed extra there, and did some more between warmup sets.
Squat
45x5x2, 135x5, 195x3, 245x2, 285x1, 325x1, 365x5x3 - what a grind!!! The first set was terrible. Lots of knees sliding forward, I could literaly feel the bar be in front of mid-foot and drag me in that direction. But all 5 reps went down and back up again. I was unsure about 1 or 2 reps if they were below parallel, but a friend working next to me confirmed. Next two sets were rough, and the last rep was a grind, but not nearly as bad as the first set. Whew, am I glad that’s over! Rested 5+ mins.
Bench Press
45x5, 135x5, 175x3, 215x2, 245x1, 275x5x5 - a bit harder than 270 last week, plus having my bad body day, but not too bad overall. Rested 3.5-4mins between.
Weighted Pullups
Had been doing these at a branch that didn’t have a straight bar, so was using the slightly bent pullup bars atop the power rack. Like the rack below:
http://www.savagestrength.co.uk/medi...ower_rack_.jpg
Today, had a straight bar to use like this rack:
http://4.bp.blogspot.com/_PeQaZ5Vhkp...0/powerack.jpg
and either it was harder due to the straight bar, or just more of my bad body day. Did BW +37.5x5x2 - but not all reps were chin above bar. Lowered to +25 for the last set of 5, then 2 sets of pulldowns at 160lbs for 7 reps.
C2 Erg Intervals
6 x200m/1:30 rest going from 1:56/500m to 1:41/500m - not too intense, but hard to do more after that lift. Foot still too hurt to sprint on. Probably another couple weeks.
Power Clean Suckitude: Monday, 4/9/12
Today’s lift(s) were a mixed bag. Started well by nailing my squats, but my lateral epicondylitis on my right arm flared up again. Not bad, but enough to be annoying and affect my bench pressing, even if only a little. Benching went ok, hit every rep. Power Cleans weren’t going so well, and then I ran out of time before having to leave to teach the Equinox trainers about accessory work for the O-Lifts (Clean Pull, Snatch Pull, Snatch Grip DL, RDL, and Snatch Balance). So went back for round 2 of workout tonight @ 8:30 - Power Cleans and rowing intervals. I just sucked at power cleans. Sucked big, fat, juicy monkey balls. I will NAIL them next time!
On the bright side, I ran into a former client who I hadn’t seen in probably 9 months. Unfortunately had to run after about 15 mins cause my mom was waiting on my call, but was good to see her! Lift details below:
Foam Roll/SMR/Movement Prep/etc…
BB Squat - 45x5, 135x5, 195x3, 245x2, 285x1, 320x1, 375x5x3. Rested 5+ mins.
BB Bench Press - 135x5, 185x3, 225x2, 275x5x5. First time I didn't go up on VD. Partially because of the tendinitis, partially because I'm doing a 5RM this weekend at the SS Seminar, instead of 5 singles, so wanted to be recovered for it. Rested about 4 mins.
BB Power Cleans - These felt off/bad because of the tendinitis flare up. Deep elbow flexion, required for the clean rack position, was bothering my elbow and so it was blocking me from getting into a good rack, and also from whipping my elbows around fast as required in a clean. Additionally, a guy there was talking to me, and I let the convo go on too long. Ugh.
Did 135x3, 135x1, 165x1, 195x1, 215x1, 225x1 for a few singles, but also a miss or two.
Then had to bail. Swore I’d be back…
…and I was. At 8:30, foam rolled and movement prepped again. Then more
Power Cleans - 110x1+3 front squats x2, 140x2, 165x1, 185x1, 210x1, 225x 2 misses, then 225x1 for 5 singles. I just. didn’t. have it. tonight. Was SUPPOSED to do 235 for 10 singles on the minute. Ugh. I did 5 more reps wth 175 for practice, to make up for my suckitude, then rowed.
Also, some douchebag walked right in front of me ON THE FUCKING PLATFORM when I was about to do a rep. I yelled at him "HEY!" then "ARE YOU FUCKING KIDDING ME?!?" but whatever music he had blaring from his iPod prevented him from hearing. Which is probably good, because I might have killed him had he not walked away. It wasn't worth chasing after him.
C2 Erg Intervals: 200m row/1:20 rest, all pace/500m: 1:51, 1:46, 1:43, 1:42, 1:42, 1:34.