The Weekend

The plan for this weekend was to focus on "Linda" on Friday and plan Saturday and Sunday according to how we felt.

Friday

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of:

JMo- Bodyweight 190 lb

1-1/2 bodyweight deadlift (285 lb)
bodyweight bench press (190 lb)
3/4 bodyweight full squat cleans (142.5 lb)

30:24

CMo- Bodyweight 180 lb

1-1/2 bodyweight deadlift (270 lb)
bodyweight bench press (155 lb)
3/4 bodyweight full squat cleans (135 lb)

30:42

Another benchmark workout that went well. Of course, I am always going to look back and feel like I should have shaved some time off, maybe next time. This workout, more then most really takes a lot of mental strength. After getting through the pain of round one, you think, "I really don't want to do this anymore!" You start to feel like, it may never end. The weight continues to get heavier until you get to the round of 5 reps. Then you can see the light. Before I started I was worried about how my grip would hold up on the deadlifts, if I could even bench 190 once and how terrible the squat cleans would be. The result. My grip held up fine, it was a little tender around the round of 7 but became less of an issue in the later rounds. The bench press, wow, I am amazed that not only could I do 190 (without having benched in several months), but I could do it well! It was actually the easiest part of this WOD. Round 7 through 1 were done unbroken on the bench press. The squat cleans, well, they sucked. I probably wasted the most time here. Luckily, due to lifting heavy weight for the other two stations, 142.5 lbs felt relatively light, unluckily, I had to squat with it 55 times. Basically, I would bang out 5-6 cleans real fast and put the weight down. Then I would have to do sets of 2. I failed on one rep resulting in a sound that none of the bodybuilders had ever heard, the dropping of a loaded barbell. I could see it in their eyes when I had to bail, they were thinking "that dude should really wear some wrist straps so he doesn't drop the weight, or at least sit down when he does the exercise." By this time all the novice lifters had taken a rest from their rest to watch CMo and I murder "Linda." We tried not to get any sweat on the machines, we were unsuccessful.

Saturday

The soreness started to kick in my lower back about 30 minutes after we finished "Linda" yesterday. By the time we got to the gym this morning, it was fully kicked in my back and creeping to my pecs.

5 rounds:
5 hang power snatch, 95 lbs
10 pull ups
15 dumbbell swings, 52.5 lbs
20 sit ups

10:13

We had to think of a WOD that wouldn't require the full use of the muscles we utilized yesterday. Like I said, our focus for this cycle was "Linda," the rest of the weekend was to recover and maintain. This WOD was pretty good, not too difficult. I was able to do everything unbroken, and pretty much not stop. The only brief rest I took was to chalk my hands or, one time, my normal sit up station (the leg press machine I use to anchor my feet, at least its good for something!) was taken by man who thinks the leg press machine is a good way to build muscle, I became a little flustered but ended up doing one round unanchored. The swings were probably the hardest part.

Sunday

Soreness has completely set in my lower back, my chest and every muscle in my trap and scapula area. What should we do today? Use the only part of our body that doesn't hurt! Our legs.

Squats:
135x5
185x3
225x2
245x2
250x2
250x2
250x2

10 minutes after:

50 double unders

21-15-9
dumbbell push press, 40 lb
GHD sit ups

50 double unders

5:08

Well, the squats were fine even though I was sore as hell and pretty tired. Should have gone heavier but frankly, I didn't want to! My body just didn't feel like working efficiently. It took me a few sets to really get stretched out. For the met-con, I did the first 50 double unders unbroken, all of the push press and sit ups unbroken and the last set of double unders 35-15 just because I was tired. If I wouldn't have been such a pussy and just finished them all, maybe I could have got sub 5 minutes. Either way, today was as taxing as it needed to be. Time for a nap.