Sunday, February 27, 2011

Deads and presses

Shoulder press

100x5 (kind of low, but did a bunch of pullups yesterday and that almost always affects it.)


I think I've figured out why my back was giving me grief, and why when I would do the second rep, things would be fine from there on out.

I was standing up too soon, not letting the bar get over my knees. When I would reverse it would work fine. But going up, I was pulling my knees out of the way and using my back to lever up. Bringing the bar up over my knees kept my back set and I was good to go.

Still just warm up weights


1x225 . . . I was thinking about 3 at 225 but haven't been over 200 in 4 weeks so I figured 205 was fine, 225 do one and not be too pig headed. Went up fine.

Then 10x135 sumo style. Nice hit on the glutes and hamstrings.

Saturday, February 26, 2011

Front Squats and a Litvi attempt

Front squats


5x strict pullups between lifts.


3 rounds, rest as needed between rounds

8 front squats @ 95
100 meter row

18.9, 18.4, 18.7


Okay, the litvis weren't all that bad. Which means I probably needed to bust weight up higher or the rows. The rows never got to the "oh god this sucks just hang on" stage.

Wednesday, February 23, 2011

Deadlifts and rowing . . .

Played with Sumo Deadlifts, thinking maybe the back position of a sumo would help my back issue.

Ended up doing 4x5x165 plus a bunch of warm ups, alternating traditional and sumo style deads.

Back is funny: first rep is a leeeetle sore (at this weight, low and slow), after that all reps FINE. It must be some starting issue that I need to film to figure out.

Then 5x250 meter rows. 2:00 rest between rounds.


Really not good from a historical perspective, I was hitting 200 meters at about 40 seconds not that long ago. That means I shoulda hit these around 45 or so. And those others were with 30 seconds rest, not a good 2 minutes.

Monday, February 21, 2011

10 dumbbell bear


Fish Game and 500 meter row (owwww my back is ouchie . . . very sore when I row . . )


5x each arm dumbbell or kettlebell ohs

25/35/45/55 (well, 1.5 pood . . )

Then sorta death by dumbbell Bear by coach rut, 10 minute version:

Every minute on the minute (if you can) for 10 minutes: Every minute do

5 db deadlifts
5 db hpc
5 db thrusters

If you complete the round before the minute is up, rest until the next minute. Score like this X/Y X = number of rounds completed before the minute is up, Y = total rounds completed.

25lb dbs 10/10

Next, either got to 35lbs or do the 20 minute version . . . ewwww.

Then 5 skin the cats and a bit o' the home made reverse hyper (kids swing set, kettlebell between ankles . . . )

Sunday, February 20, 2011

Shoulder press, Front Squats and misc

Shoulder press

max @ 95 = 10

Front Squat (they don't hurt my back at all . . . ).

5x145 (atg as far as I could tell)

Tested back squat, it's a hamstring thing I think . . . knees slide forward, pulling back into butt wink then voila, back stress. Need to 1) more range in hamstrings 2) keep form.

Strict pull ups 3x5 (last set on rings)

Tried some dumbbell bench press . . .


Pain if I hold DBs like a bar for benching (perpendicular to the bench?) but if I turn the dbs so they are parallel with the bench, no pain. Tested on parallettes to see if that was the case on pushups and yes it is. Curious. And right arm felt MUCH weaker than left. Hmmm.

Back work

Limiting the amount of pure strength work on my lower back for a couple weeks or so. I pulled something so it isn't working right so deads and squats are right out.

So, 3x10 band good mornings, 2 with little band, 1 with blue. Next up, all with blue.

3x3x10 stiff legged deads, @25,35,45lb dumbbells.

3x10 back xtn. 2x body weight (hanging over saw horses . . . ) 1 x 10 with 24lb kb.

Shoulder test:

Things that don't hurt it a couple days later:

Shoulder press.

Things that might: 10x dips on saw horses. Doesn't feel too bad today (did them yesterday). We'll see tomorrow.

Monday, February 14, 2011

DB progression

And for Monday:

Testing out the back:

3 rounds

5 deadlifts
5 hpc
5 push press
5 squats


(I like how I barely end up where Greg Everett starts . . . muahahahhahaa)

This was okay, so whatever plagues me on the barbell isn't so pronounced on the db. Must be back position and/or weight . . . (oooh, lookit the genius . . . )


Bad day, squats, sp, deadlifts

Deload Squat SP DL
5x40% 79 41 117
5x50% 99 52 146
5x60% 119 62 176

Not a good day and it was deload time too . . .

I may have to take another couple weeks off to get things straight.


Have made my back uber sore somehow.

I actually tweaked it on the SQUAT. I think it's tight hamstrings (and not keeping tension on them), letting my back go out of extension at the buttwink crossover point.

The deadlifts were completed, but there's a spot on the first one in any set where it feels really sore. I think it's a matter of getting into position and so I'm going to hit the hip/hamstring mobility very hard this week and see if I don't see a change.

Saturday, February 5, 2011


Was deadlift day . . .

after warming up


was supposed to hit 280 but psyched myself out of it . . . back has been acting really funky and tight and I can't figure out what's causing it so I just let the weight sit on the floor.

The other two sets were barely tolerable so since next week is a lighter week I'll see how it works out.

I'll see if I can't get some film because it's always the first rep that hits the sore spots, as if I can't set my back right from the get go . .

I followed up with 10x135 to get some actual lifting in . .

Thursday, February 3, 2011

9x5 Fran 7:54

Fran 9x5

9 Rounds of
5 thrusters @75
5 pull ups


Took my MTFU pill and did this in the garage.

It's 16 degrees outside, so I doubt it's above freezing in the garage. Those bars (pullup and barbell) were frickin' cold and the grip degraded pretty fast.

Wednesday, February 2, 2011

Frack that . . . Gym tooooooo cold

Frack that, it's 13 degrees out side and I didn't feel like hanging out in the garage. I did a short wod in the house. I had something with pullups on the agenda but grabbing that bar for 45 pullups was stupid.


50 pushups
50 abmat situps
50 squats


Tuesday, February 1, 2011

5k Row 20:38

5k Row, 20:38

Best is 20:09 Worst (more of a steady state effort, but still worst: 23:xx)

Not bad. Try for 19:xx in 6 months.