8/8/11 5pm BACK SQUATS
10x3 @ 93% (170#)

Focused on the back arch and controlling the descent. Some were a little slow out of the bottom but never came close to failing. Getting pretty excited for Total day.

Assistance: 3 sets of ring rows/ring dips (mini band), 1rsf
*Need to be better about writing down my numbers


8/10/11 5pm PRESS
*Did not eat enough today. Forgot breakfast, ate taco salad (steak/veggies/guac/salsa) at like 3pm, but it wasn't 2 meals worth. Thus, presses were pretty heavy.

9x3 @ 93% of 1RM (rounded up to 70#)
Again they were fast but my body got fatigued quick.

Assistance: Speed Squats, 3x12 @ 70#
Weighted Glute Bridges, 4x10 @ 125#
Knees to Elbows, shoulder was pinchy so I only did 2x5

Weighted Front/Back Planks (15#) for 1min, side planks for 40 sec


Ate tuna and chickpeas after. Yum.

8/1/11 SQUATS

Bar warmup (3x10 @ 45#)
Work up sets (95#, 135#)
10x2 @ 95% of 1RM (175)


Felt pretty good, still strong. Had to focus on maintaining arch in lower back. This got loooong (tried to rest 4 minutes between sets). Then realized that my meter was going to run out so had to rush through the assistance work way faster than I'd like to.

Single leg deadlifts 3x12
Not my strong suit, clearly. Tried 65 and it gave me a lot of trouble (hips and hamstrings felt super tight and I had a hard time not twisting). Need to work these in more, I could tell they were effective but I was too stressed out about the time to focus.

Ring Dips/Ring Rows - 1 RSF

Saturday July 30th at Crossfit 1Force.

Deadlifts, 3x7 @ 225#

Heavy.

Oy.

Sunday: Walked all over NYC in sandals. Killed my feet. Ate some chicken, spinach salad with feta, omelette, fruit, disgusting hot dog, had a sangria and the most delicious margarita ever. Plus a ton of water

Monday: Warmed up a lot. Legs felt fatigued/heavy (probably from deadlifts + walking)

Strength: Back Squat
Bar warmup (2x10)
115x3
140x3
170x3x8 (93% of 1RM) * all felt good and fast. Tipped forward on one but caught myself. Recovery between sets felt awesome.

Assistance work:
Superset: Ring rows, 1rsf/Ring Dips (mini band) 1rsf) - 10/5, 10/7, 10/4
Right shoulder felt tight on ring dips but in a good way, like it was stretching my pec really well.

5x10 KB swings. 3 with 1.5 pd, 2 with 2pd! Sweet.

Abwheel rollouts: Uh huh. 30.

RECOVERY!

Fun weekend. Do not go dancing in heels the night after heavy deads. Squat days are getting HARD.

Warmup - 2x10 back squat, empty bar (plus assorted mobility work)

Strength: 7x4 back squat @ 90% of 1RM (165#)
Got through all the sets although got called on a few for depth. Really working on stabilizing my core.

Assistance:
Supersetted strict pullups (double mini band)/weighted pushups (10#)
6/5, 4/5, 6/6
*Should have warmed up more for those, shoulders felt tight. Sad that I don't have more quantity here but I like those weighted pushups.

5x10 romanian deadlifts @125#. Fast and easy. I do feel the right side of my back working more here. Need to open up my hips during warmup to compensate for spine.

60 abwheel rollouts - I did partial ROM rollouts for the first time! Stopped at 30 though, no need to be stupid. Glad I can start to work these in. Surprisingly feel this a lot in my traps, not so much in my abs. Will continue to work on it.

Starvingstarvingstarving last night.

Mondays are Squat Days.

Still a little stiff from the deadlifts on Saturday, and don't feel like I ate enough or slept enough the night before this.



Warmup: 3x10 backsquats, 45# barbell, mobility work.

Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.

Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.

Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)

Ab walkouts - 30.

Squattus Maximus

7/8
5x3 squat jumps
6x5 back squats @ 85% of 1rm (155)

Supersets:
A: strict chinups, 1rsf
B: band rows, 20
3 sets, used mini band for first set then switched to light. Pullups went fast: 5,4,4. Biceps burned on the band rows (used mini)

A: weighted pushups (10#), 1rsf: 7,6,5
B: Romanian deadlifts, 12@125#

1RSF= 1 rep shy of failure

50 abwheel rollouts. I subbed 25 walkouts. Must get proficient at the abwheel.

My body is destroyed. I ate 2 eggs, some strawberries and bell peppers before and turkey and an apple as soon as I could after. Very tired.

Sleep:

10:30 - 6:30, kinda solid. Felt wake-y around 5.

Food: Fasted all morning (coffee, some coconut oil straight out of the jar).

Meal #1: Chipotle, 1pm

Double veggies

Carnitas (not cooked in soy oil, winning)

guacamole

salsa

Is it possible for someone to eat guacamole every day for 3 weeks straight? I will find out.

Training - 5pm, Day 1 of Strength Phase with Jay

Baseline:

Deadlift - 255#

Back Squat - 175#

Front Squat - 150#

Pullup - 7.5# weighted

Pushup - 25# weighted

Press - 80#

Group warm up then got to it. The first week we are setting baselines so going for 1RM in each lift. Today was back squats. Felt really good to get under the bar again - back squats have been surprising me lately. Although the right side of my back is still feeling a little tight. Need to do some more stretching and foam rolling.

Hit a 185# back squat for a PR. It was grindy but not impossible. I think I made my jumps too small. Looking forward to getting this to 225# really soon.

Dinner was grassfed ground beef, a sweet potato with ghee, and peas.

A Good Day.

Working from home today so got to go to the 9am session, a rare treat.

Stayed up way too late last night watching movies in bed (guilty pleasure). 

Had coffee and lots of seltzer this morning before the session.

Warmup: foam roll (poor glutes from yesterday although they aren't as bad - yet - as I thought they'd be)

inchworms, high knees, butt kicks, skip for height/length, over/under the fence

Strength: BACK SQUAT

*We haven't squatted in awhile so we were working up to an easy single.

45, 75, 95, 115, 135, 155, 165, 175 - PR!

Really pleased with this because it was easy and fast, and we haven't back squatted in a reeeally long time. I used my new shoes and focused on staying tight in the core through the bottom and spreading the floor with my feet. It obviously helped.

Metcon: Every minute for 10 minutes, complete 2 unassisted kipping pullups

THIS IS HUGE. This is the first time I've ever used unassisted pullups in a metcon. I was ECSTATIC! And they were easy, the first 8 sets were actually strung together. Really focused on descending carefully to protect my shoulder. These weren't really kipping in the traditional sense, more like using momentum to get me over the bar, then coming back under control, then swinging into the next one.

Day 30.

Sleep: Not sure, felt a little sleepy when I woke up to train this morning at 5:20. It was at least 10 when I got into bed. Probably 11 when I fell asleep.

Iced coffee before training.

3 rounds @ 75#:
10 overhead squat
10 front squat
10 back squat
20 pistols (to 2 stools, with PVC assistance, gotta get better at ROM on these)

=15:57

OHS were beautiful. Snatched to overhead each round and did all but the 3rd round unbroken. Bailed spectacularly on the 10th rep of the 3rd round then resnatched/muscled it up to finish.
Lower back got real tight on the front squat. Didn't like that much.
Pistols make me want to cry.
Pretty sure my legs hate me right now.

First meal (lunch):

1/2 cucumber with salt

leftover spaghetti squash with marinara and ground beef over spinach. Not sure how much, but I'm starving and really looking forward to eating all of it.

Water: Lots.

Sun: Laid out on Cooper River for about 45 minutes with Elena. Direct sunlight. Felt AWESOME.

Snack: NONE. Whoa. Wanted a chocolate chip cookie reallyreallyreallyreally bad.

Dinner: Salmon, sauteed sweet potatoes, green peppers.