shut up and squat: dbpowerrow

Showing posts with label dbpowerrow. Show all posts

20 January 2015

Tuesday

complete on the AirDyne; 8m across

PM
A. 0 of 10 :(

B1. 12, 11, 11

B2. 70(2), 75(2), 80(2R/1L)

9:14 with 180 on the prowler

Complete

Sad day on the rings. Worked all of these on the first swing, and I was getting high and turning over most of them, just was a hair unstable in the catch and couldn't save any. I'm getting so antsy to hit them consistently.

DB stuff was fine as per usual. Grip was the issue with the 80lb power row, barely got the 2 on the right, and couldn't even try for the second on the left.

UGH. Rope climbs continue to be my nemesis. The first 5 actually felt really good, I moved through the first 3 pretty quickly, and I think I finished the 5 somewhere around 2:30 (pretty much exactly what I expected). But then the set of 3... I think these took at LEAST 3:00, probably closer to 4:00. My grip and arms were just so fatigued when I got close to the top that I was afraid of falling, so then I'd rest longer, but then I'd still get in trouble at the top... and the last rope climb was nothing short of terrifying. I rested a whole minute after finishing the prowler before starting, and I still came very close to falling off the rope at the top. I was like 1' from the top and felt like if I took one more pull, I would fall. So I hung out up there for a bit and finally touched the top, but it was scary. I don't know what my problem is with these. I've been doing rope climbs every week since APRIL, and I feel like I'm no better at them. Or, maybe I'm a little better when I'm fresh, but as soon as I have multiple reps or I'm a little bit tired, it's back to square one.

AD/star plank was fine.

Knee update, since I was less than articulate when Stephen asked about it this afternoon: I did quite a few air squats as instructed during the muscle up rest, and the "weird" feeling is gone for the second week in a row. It feels like all the internal inflammation that was making me pause at parallel is gone, and the sharp medial pain is also gone (has been since the cortisone shot). But it's almost constantly achy now, and still quite tender to touch over the joint line (got better after cortisone but came back last week). I also have a nasty knot in the back lateral corner (almost calf but not quite) that hurts when the knee is flexed - Tim thought this might be a result of compensation if I was unconsciously protecting the medial meniscus, there's nothing there on MRI - I've been attacking this with a lax ball but it's not really going anywhere, so I made an appointment to see Balza on Friday. I'm still taking a shit-ton of ibuprofen and icing at least once a day, sometimes more. I'm getting a little anxious with the Open coming up... I'd like to know if I would be doing any damage if I start doing loaded squats. If the only issue is a little discomfort, I can totally deal with that...

13 January 2015

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 55/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
30 strict pull-ups
100m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest

AM
skipped; will make up Thursday

PM
A. got 2!
B1. 7, 8, 8
B2. 65, 70, 75(2)
+
9:27 with 180 on the prowler
+
complete

Had an early morning at work, so bumped the AM session.

Missed the first 5 or 6 MU attempts, and was getting frustrated, because I could feel that something was off. I was getting really high on my first swing, but losing momentum on the second swing and never getting close to turning it over. So I figured I'd try to get up on the first swing... and I did! Made 2 and missed 2 when I tried just using the first swing, but the two misses were real close. I just have to remind myself that if I only get one swing, it had better be really aggressive. All on the skinny rings. YAY!

DB stuff was fine.

30 pull-ups felt pretty good, done at 3:35. Opened with 7, then small sets of 2-4, then mostly quick singles. The prowler though... ouch. That was definitely heavy for that distance. Only the first 25m was done unbroken, stopped twice on the second 25m and halfway on the 3rd and 4th 25m stretches. Probably could have cut down the rest time a bit, but I started getting a little lightheaded again (not bad, just enough to make me pause).

AD/plank was fine, kept cal/h between 1000-1100. I don't mind the star plank!

I don't know what's up with my knee. So, yesterday, when I was literally doing NOTHING except laying on the couch watching The Wire, it was actually bugging me a lot. Like, bugging me so much that I was about ready to call Tim and just schedule surgery. It felt almost as bad as before the cortisone shot. But then today it felt fine, and absolutely no pain or issue with the air squats - not even the "weird" feeling that I usually get at parallel. So... what gives? I'm trying very hard to be patient and see how this plays out... but patience is not my strong suit.

And, finally ate like a normal person today. I still don't have much of an appetite, but figured if I was going to train today and want to feel good for this weekend's competition, I had better start eating whether I'm hungry or not.

07 January 2015

Tuesday

complete on the AirDyne

A. 0 of 5 attempts

B1. 65/hand

B2. 45, 55, 60, 65(3)

10:29 with 180 on the prowler

Complete

So happy to be home at CSC!

Handstand walking was on point this morning - hit the 8m mark easily each time.

Muscle ups did not feel close at all today. Each attempt got progressively worse, so called it at 5. I miss my skinny CA rings. Not discouraged, consistency will come.

Dumbbell stuff felt good. Nice to have a wide selection. 65/hand was definitely a 5RM.. Actually slightly surprised I got the 5th rep.

Pace slowed considerably in the second half of the grinder. Pullups started off in sets of 5, down to singles at the end. Happy to have taped bars again! It makes a huge difference.

Back to tracking food. I like the control, even if nothing changes. Shooting for 165g protein, 170g carb, 80g fat. Lemme know if I should tweak this...

30 December 2014

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 3-4/arm, 20X0; :60 between arms, :60 rest
+
4 sets:
:30 strict pull-ups
:30 hand-release push-ups
:30 abmat sit-ups
:30 AirDyne
2:00 rest

AM
complete
+

only 20:00 complete on the Assault bike

A. 2 muscle ups!!

B1. 55/hand - easy, not a 5RM

B2. 45(4), 55(4)x3

+
pull-ups: 7, 7, 6, 6
push-ups: 21, 17, 14, 14
sit-ups: 15, 14, 12, 12
Assault bike cals: 7, 9, 8, 11

YESSS! HOORAY! I am so happy and relieved that I got another muscle up, and then another one after that! They felt so good today. Missed the first 4 attempts, but they were all extremely close - I had a bit of an audience with some of the coaches here who were doing the "Awwww, COME ON" after each attempt. Then made #5 (EASY) and #6 (EASY), and tried for #7, caught one side in the bottom but it was a little too deep to save the other side. Called it there due to time, but really wanted to just keep going. Really, really excited about this! The year of the muscle up was successful.

Air squats felt a little better than last week - knee still feels a little off, but doesn't really hurt at all. I'm still cautious dropping below parallel, but after a few pain-free reps, I started trusting it a little more.

Dumbbell work was very easy again - 55/hand for the DB bench is not a 5RM, probably could have done 7 or 8 reps at least with this weight.

4 sets were a nice change of pace; this got challenging though...

Awesome day :)

23 December 2014

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. Muscle-ups, 4-8 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, 4-4-4-4, 20X1; :60 rest
B2. DB power row, 4 x 3-5/arm, 20X0; :60 between arms, :60 rest
+
5 rounds for time:
10 strict pull-ups
:60 front leaning rest on ground
+
15:00 AirDyne @ Z1

subbed a 50:00 hike in the PM w/ the fam

PM (done in the AM)

A. Complete

B1. 55s across

B2. 55(5) across

13:00

Complete

Added in 3 sets of 3 HSPU in my warm up since I wanted the skill work from the AM piece I skipped. Felt good!

Muscle ups were close today. Just need another inch (that's what she said).

KNEE FEELS GOOD. It's not 100% perfect, but the sharp stabbing pain is gone, it just feels a little off. I am really surprised... Crossing my fingers that it sticks!!

Dumbbell work was super easy because I was limited to 55s...

Pull-up / FLR was a grind. Not fun. The first 4 FLRs were unbroken, took a 0:05 break on the final one.

Enjoyed a lovely afternoon hike in the canyons above Laguna beach with the family. Would have loved to have stayed out longer. Looking forward to more hiking over the next few weeks!

07 October 2014

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest

complete; 0:15 each time

A. Complete

B. Complete

C. 225, 235, 245

D1. 80(3), 80(2)

D2. 115, 125

2:07

2:13

2:03

Can't decide if L-hang from the bar is harder or easier than L-sit on parallettes... it's easier for the first few seconds, but gets really tough really fast.

Snatches did not feel as effortless as last week, but no misses and no ugly reps. Just really had to focus and be extra patient.

Back squats felt great. They actually felt easier as the sets went on, because I figured out how to breathe without pausing at the top.

Bench press felt great! 10 was tough but wasn't in danger of failing. Power rows were really tough because of grip (or lack thereof...).

Strict pull-ups felt really good, but the dumbbell s2o were much more tough than I expected. Had to pause at the shoulder starting around rep 5-6 on each set. All double unders unbroken on the first attempt, but took an extra few seconds composing myself before starting.

30 September 2014

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

skipped; will make up Thursday

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible. Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left. Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go. Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece. Wasted a LOT of time here, on all parts. In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles). DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4). Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change. Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.

And now I can't feel my arms.

23 September 2014

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23

Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind! 4th or 5th rep, I think), and made it up at the end. Most of these were really solid.

Back squats felt heavy. Merrrr... I don't like this. I feel like I could front squat more than I could back squat right now.

DB stuff felt good. Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here. Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs). DB S2O felt strong. Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round. Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

16 September 2014

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

complete; 0:11-0:14 on parallettes

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect. Not as easy as last week.

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps. A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all. I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups. Started standing around way too much in the 3rd and 4th rounds. Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round. I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.