Clarkless

When I got home from golfing last night my legs were like jello. I rode in the cart too so the 2 hours at the gym really caught up to me. Out in the garage at 11 to finish up the 2nd half of lifts I did before class yesterday.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne (1.48 miles)

Tall Clean

  • 4×45#
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

I put on the belt starting with 185, but gave the knee sleeves a rest. No “Clarking” today! Got that double at the end without dropping it.

Clean Lift Off

  • 2×255#
  • 2×285
  • 2×305
  • 2×315
  • 2×325
  • 2x2x335

All hook grip. Kept wearing the belt. After each set I jumped on the GHD for 10 weighted reps with the 20# medicine ball. Since I missed out any GHD work last week I stepped it up with the 70 reps; I have always stuck around 50 reps when doing weighted. I actually kept the belt tightened up on the sit-ups and it felt good.

Yard work after lunch for a couple hours and then over to the gym by 6pm. I did end up returning those On shoes in exchange for a pair of Saucony, which I had never tried before. First day wearing them.

saucony-everun

Aerobic Capacity – Aerobic Threshold

  • 30:00 Easy Aerobic Run
  • 5:00 Rest
  • 6x
    • 10s Sled Pull Sprint
    • 1:30 Rest
  • 2x
    • 20s Sled Pull Sprint
    • 2:00 Rest

Don’t know if I’ve ever tried to sprint with a sled behind me. Was supposed to use a weight that would take 8-10 seconds to go 30 yards. Made a big guess and loaded 90# on the 25# sled for the pull sprints. With how long the grass was it ended up being too much resistance.


Went 3.03 miles on the run. I paced off 50 steps (about 50 yards or 45 meters) after the final 20 second sprint. Better than being too easy? Who knows, but it was tough so probably did the trick.

Will knock out a 20 minute ROMWOD and do some e-stim on my back, which has been tight all day.

Glowing

Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

  • 700m (3:18 target)
  • 1:15 Rest
  • 300m (1:17 target)
  • 3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

  1. 3:09.1 – 1:12.4
  2. 3:13.7 – 1:16.5
  3. 3:14.8 – 1:15.7
  4. 3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

  • 5×45#
  • 5×75
  • 5×95
  • 10×125
  • 8×135
  • 6×145
  • 5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

  • 5×45#
  • 5×135
  • 5×185
  • 3×225
  • 2×265
  • 1×285
  • 1×305
  • AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

  • 2×45#
  • 2×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

  • 4×285#
  • 4×305
  • 2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.

Vaughn Week 2

Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.

Shoulder Press

  • 5×45#
  • 5×95
  • 10×115
  • 10×125
  • 8×135
  • 6×145

Wasn’t a cake walk, but I made all of the assigned percentages and reps today.

Front Squat

  • 10×45#
  • 4×135
  • 2×185
  • 2×225
  • 2×245
  • 4x5x265

Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.

Tall Clean

  • 3×45#
  • 3×95
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×205
  • 3×215

Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.

Clean Lift Off

  • 5×275#
  • 2x5x295
  • 5×305

Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.

Skill

8 Rounds (Reverse Tabata)

  • 10s Zeus DU
  • 20s Rest

Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha

Knocked out a 20 minute ROMWOD in the evening.

Home Sweet Home

It’s so good to be home after only being here less than a day in the last 2.5 weeks. Slept for 12 hours last night! Walked 18 holes and golfed pretty well for not touching a club in 2 weeks. Out in the garage in the evening. Warmed up with Crossover Symmetry Activation.

Had decided a few weeks ago that I wanted to do a lifting program, so might as well jump in today. I found a 4 week program by Chad Vaughn I really liked. Didn’t seem like crazy volume and has a good mix of exercises each day. Had been thinking about something that was only 2-3 days a week, but I can afford to cut back on conditioning a bit right now, especially since I’ve been out of the gym so long anyway. At 4 weeks long I can change switch gears after or jump into something different.

Shoulder Press

  • 10×45#
  • 10×75
  • 10×105
  • 10×115
  • 10×125
  • 6×130 (2 short of the 8!)
  • 2×130

Should have been a set of 8 at 135# to finish, but I knew that wasn’t going to happen and even the 5 pound drop didn’t happen. I took about 20 seconds rest before hitting the final 2 reps. Assigned % were 60-65-70-75 for the 4 working sets. Could tell I’m not used to holding a bar because my wrists were feeling it in the last couple of sets.

Front Squat

  • 5×135#
  • 5×205
  • 4x5x225

Oh my! The warm-up set with 205 was rough so I scaled back from the assigned 70% (240#) and then even scaled back to 4 sets instead of the assigned 6. I’ll probably still be sore as hell from not squatting. Two twenty-five never felt so heavy! Forgot to wear knee sleeves, which would have helped.

Tall Clean

  • 3×95#
  • 3×135
  • 3×155
  • 3×165
  • 3×175
  • 3×185

Felt decent and getting out of the squat wasn’t nearly as bad here. It was written to go by feel and these felt ok. No gas to push it though.

Clean Lift Off

  • 5×225
  • 4x5x255

Didn’t have to scale here, but stayed on the bottom of the range (90-100% of max clean). Did wear straps so I wouldn’t kill my hands too much yet. Need to get used to holding the bar again.

Time to get out and mow the lawn.

Too Heavy on the Bench

Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets – StrongFit Tricep Openers (8#)
  • Bench Press
    • 5×45#
    • 5×95#
    • 5×135#

Strength

E3M – 5 Sets

  • 11 Bench Press (165#)
  • 24 Alternating DB Curls (20#)

I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.

Midline

  • 50 GHD Sit-ups

Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.

Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.

Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Warm-up
    • Bottom Squat Hold
    • Muscle Snatches
    • Snatch Presses in Squat
    • OHS

Snatch Pull + Power Snatch + Squat Snatch

  • 40kg
  • 50
  • 60
  • 65
  • 70

Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.

OHS

  • 3×95#
  • 3×125
  • 3×145
  • 2×165
  • 3×175

I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.

Clean Lift Off w/ 5s Hold at Knee

  • 3×145#
  • 3×195
  • 3×220
  • 3×230
  • 3×245

Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.

Back Rack Reverse Lunge

  • 3/3 @ 135#
  • 3/3 @ 165
  • 3/3 @ 175
  • 3/3 @ 190

I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.

Bamboo Bar Stability Work

  • 30s Hold (52#)
  • 30m Walk (52#)
  • 30m Walk (68#)
  • 3 Sets
    • 30s Hold (84#)

Challenging! Used 25# KBs, then added 8s, and 8s again.

Conditioning

3 Rounds

  • 1:00 AMRAP
    • Thrusters (95#)
  • 2:00 Rest

Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.

Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.