Travis's Log

[Kyle Schuant]

Prepare for much profanity, then. You're going to get cardio just running to the toilet between sets.

[Travis Rask]

For the love of god, please no more trots!

[Travis Rask]

Have been out of town @ the Fire Department Instructors Conference since last Saturday.

No training since 4/19, will be returning to Fulcrum BBC (NOT big black…nevermind) on Monday. No major breaks in training for the rest of the year. Looking forward to picking up where I left off, and beyond.

Nutrition consultation/log begins with Jordan on Monday as well. Apparently he wants me to be “Bane-esque”. That sounds nice.

[Travis Rask]

WARM UP

A1. Stretchin’ / 10min
B1. C2 / 250m
C1. BBWU / 20kg x 5 / 70kg x 5 / 120kg x 1 / 160kg x 1

LIFTS

A1. Squat / 165kg / 3x5 / Good
B1. Press / 60kg / 3x5 / Good
C1. Clean / 70kg / 5x3 / Good

NOTES

Great session overall today, first day feeling strong since my 172kg PR (prior to getting sick) on 4/3/13. Back on track.

Squat: Great session today. Really felt strong for the first time in a month. Should make it back to my PR work sets next week, and beyond.

Press: Good session, just wanted to set a new baseline for next move forward. Reps went up easy.

Cleans: Much more aggressive today. Snap it.

LIFE NOTES

1. BW: Unmeasured
2. Sleep: 6 hours / On duty
3. Body: Good, no back cramps
4. H20: 1-2L

[Kyle Schuant]

Bane-esque? Do you have to wear a gas mask now? Well, I guess being a firie you'll have your own, and you do train at a crossfit gym...

[Travis Rask]

Ahem. Mr. Jordan said "Bane-esque". Not me.

And I train at a Strength and Conditioning gym, blasphemer.

[Travis Rask]

WARM UP

A1. Stretchin’ / 10min
B1. C2 / 250m
C1. BBWU / 20kg x 5 / 70kg x 3 / 120kg x 1 / 160kg x 1

LIFTS

A1. Squat / 167kg / 3x5 / Good
B1. Bench / 100kg / 2x5 / 1x4F
C1. DL / 160kg / 1x2F / 1x5

NOTES

Good session tonight. Squats felt very strong, even en lieu of the fact my hamstrings were sore and very tight; additionally, my back cramping has returned with a vengeance. So, happy with the efforts. Felt very strong.

Bench was a fail on the final rep; it was a sloppy set, and I need to do a better job of pushing off the bench instead of pushing on the bar.

DL was good, struggled with setting my upper back. First attempt only got two reps, came back five mintues later and got the prescribed set of five.

Getting back in the swing of things.

LIFE NOTES

1. BW: 225.8
2. Sleep: 8 hours / Good
3. Body: Back tight, hamstrings tight and sore
4. H20: 1.3gal

[Travis Rask]

WARM UP

A1. Stretchin’ / 10min
B1. C2 / 250m
C1. BBWU / 20kg x 5 / 70kg x 3 / 120kg x 1 / 160kg x 1

LIFTS

A1. Squat / 169kg / 1x5* / Back issues
B1. Front Squat / 70kg / 5x5 / Easy
C1. Press / 61kg / 3x5 / Strong
D1. Clean / 72kg / 3x3 / Easy

NOTES

Good session overall today. Back is very crampy and tight, has extended from pinpoint area between scapulas, to much of entire back. Hurts immediately upon loading bar on back, very difficult to breathe without pain.

I spent the last two days doing fire training; almost the entirety of yesterday was in full gear and SCBA. I was very fatigued last night and this morning, and noticed some significant back cramping.

Did one set, coached moved me to front squats. Those were easy, no pain.

Press was great, very aggressive, flew right up.

Cleans were great, easy. Probably should bump it up to 80kg and go from there.

This was my first full week of work in a while. No missed sessions, no missed exercises.

Overall I’m feeling pretty good. Pretty much where I’m at before gastro; once I get this back issue taken care it should be full steam ahead.

LIFE NOTES

1.Sleep: 7 hours
2.BW: 224.8
3.Body: Tired, smoked from 2 days of live fire training, back jacked.
4.H20: 1+ Gal

[Travis Rask]

WARM UP

A1. Stretching+tissue work / 15min
B1. BBWU / 20kg x 5 / 70kg x 5 / 120kg x 1 / 160kg x 1

LIFTS

A1. Squat / 170kg / 3x5 / Strong
B1. Bench / 101kg / 3x5 / Tough
C1. DL / 162kg / 1x5 / Great

NOTES

Great session today. Squats felt very strong. Tightened my shoulder blades a bit more, seemed to help with back cramping. I think I was fatigued from live fire work last session. Things were much less painful today, and the bar speed/form felt great.

Bench was good. 5th rep on all three sets was a grinder. I spoke with coach, and I’m going to try to bench 2x/week from here on out. I seem to do better with higher BP volume.

DL was good, flew up much better than 160kg last week. Need to focus more on pushing ground away, and doing full setup with back before each rep.

Diet prescription compliance has been on point. Feeling leaner and more muscular through the shoulder girdle.

LIFE NOTES

1. BW: 225ish, feeling lean
2. Sleep: 5 hours / On duty / 2 hour PM nap
3. Body: Good overall, no major complaints.
4. H20: 1Gal

[John Hanley]

Nice workout Travis. I'm predicting you're on course for a shitload of gains over the next couple of months.