I only do conditioning twice a week so when I do, I like to work on things I neglect in my strength training. This consists of oly lifts and a lot of gymnastic techniques. Although my met-cons typically have similar movements in them I try to mix a unique flavor together every time.
5 rounds:
3 muscle ups
20 sit ups (with Ab-Mat)
30 double unders
11:43
Well, I will be honest and tell you that this was a very frustrating WOD for me, not because of the WOD itself but because of the condition I was in. I performed this WOD in the "performance room" (I use parenthesis because it is a pretty low grade room, but, it has rings, prowlers and some other cool stuff), I am not sure why, but I had trouble breathing. I used to get asthma daily when I was younger, every once and a while it comes back. Secondly, my stupid/beautiful hair kept coming out of my pony-tail during the double unders. With both of these factors I ended up wasting some time fixing my wig and gasping for a deep breath. Either way, I was able to get the muscle ups (at a comfy 212#) and sit ups unbroken while successfully getting the first and last set of double unders unbroken. The middle three sets had one break early. Definitely could have done this under ten minutes if my mind was right.
Thursday, November 4, 2010
Wednesday, November 3, 2010
Its Amazing.....
....how much of a difference an extra 1000 calories makes. After my embarrassing display of fitness, or lack thereof, last Friday, I upped my calorie intake and I was a new man yesterday. I felt great.
Backsquat
3x1 @ 365#
Shoulder Press
3x5 @ 146#
Deadlift
2x1 @ 475#
The squats felt better then ever with this much weight. My back angle stayed stationary and my hips rose in good timing with the rest of my body. Although the lift was slow out of the bottom, I was steadily rising the whole time, even on the 3rd rep.
I chose to do light presses in order to keep my shoulders fresh for benching on Friday. A friend from the gym, a former Crossfitter turned power lifter like yours truly and one of the few patrons who doesn't humiliate themselves with their training regimen, showed me how to keep a good arch in my back during bench press. Considering I SUCK at bench press, partially do to the lack of knowledge I have for it, partially because I am not strong (yet), I am looking for any advice I can get. I have tried to arch my back before and only found it becoming flat during my set. I am hoping, if I can figure out how to get this arching down that not only will my bench improve but I will be able to wear a belt (I have tried a belt before and it adds no help to my makeshift bench form) and further progress my lift.
I am going to say that I was not fully healed from my previous 3x1 with 475# on the deadlift. Although the weight went up fairly routinely, I felt my back slightly rounded and my fatigue set in more then last Tuesday. This is why I chose to only do 2 reps instead of 3. That is going to be my last heavy set before the competition.
Backsquat
3x1 @ 365#
Shoulder Press
3x5 @ 146#
Deadlift
2x1 @ 475#
The squats felt better then ever with this much weight. My back angle stayed stationary and my hips rose in good timing with the rest of my body. Although the lift was slow out of the bottom, I was steadily rising the whole time, even on the 3rd rep.
I chose to do light presses in order to keep my shoulders fresh for benching on Friday. A friend from the gym, a former Crossfitter turned power lifter like yours truly and one of the few patrons who doesn't humiliate themselves with their training regimen, showed me how to keep a good arch in my back during bench press. Considering I SUCK at bench press, partially do to the lack of knowledge I have for it, partially because I am not strong (yet), I am looking for any advice I can get. I have tried to arch my back before and only found it becoming flat during my set. I am hoping, if I can figure out how to get this arching down that not only will my bench improve but I will be able to wear a belt (I have tried a belt before and it adds no help to my makeshift bench form) and further progress my lift.
I am going to say that I was not fully healed from my previous 3x1 with 475# on the deadlift. Although the weight went up fairly routinely, I felt my back slightly rounded and my fatigue set in more then last Tuesday. This is why I chose to only do 2 reps instead of 3. That is going to be my last heavy set before the competition.
Monday, November 1, 2010
Weekend Update With JMo
Lots of s*#t went down since Friday. With this competition looming, I have been satisfied with my lifts even while cutting weight. This was not the case on Friday. I died, had no energy, only completed 4 reps on my first set of 5 for the first time in my life. 350# felt way too heavy, that was all I needed, I am done cutting weight. It is kind of disappointing because part of me feels like I am letting myself down. However, this feeling of remorse is strongly outweighed by my feeling of relief. My goal for the competition now is to try and PR in all my lifts and not worry about actually "competing."
Friday
Backsquat
1x5 @ 340# (failed on fifth rep)
1x1 @ 350# (felt terrible)
Pause Bench Press
1x1 @ 275# (fail)
1x1 @ 275# (fail)
1x1 @ 265# (PR)
Saturday
5 rounds:
5 cleans @ 155#
10 pull ups
20 kettlebell swings @ 1.5 pood
12:30
The WOD on Saturday was pretty tough! I was able to do everything unbroken but I took my fair share of rest between the sets. To my surprise, the part of my body (and Louis's because he did this WOD after me) to lose all strength and gain all pain, were our forearms! By round three they were on fire! At the end of the workout I couldn't even get the top of my water bottle unscrewed.
Back to high calorie intake with hope of being strong again someday. My goal is to look like Vince Wilfork before the year is over.
Friday
Backsquat
1x5 @ 340# (failed on fifth rep)
1x1 @ 350# (felt terrible)
Pause Bench Press
1x1 @ 275# (fail)
1x1 @ 275# (fail)
1x1 @ 265# (PR)
Saturday
5 rounds:
5 cleans @ 155#
10 pull ups
20 kettlebell swings @ 1.5 pood
12:30
The WOD on Saturday was pretty tough! I was able to do everything unbroken but I took my fair share of rest between the sets. To my surprise, the part of my body (and Louis's because he did this WOD after me) to lose all strength and gain all pain, were our forearms! By round three they were on fire! At the end of the workout I couldn't even get the top of my water bottle unscrewed.
Back to high calorie intake with hope of being strong again someday. My goal is to look like Vince Wilfork before the year is over.
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