Deads.

Saturday August 13th.

 Coffee, oats & whey preworkout.

Spent almost half an hour foam rolling and warming up (500m row, easy pace). Felt all junked up in my back and shoulders so made sure to hang from the pullup bar for awhile to align things. It really helped.

Deads - 7 sets of 3 @ 93%, blessed relief (225# - hah, when did 225 become my easy weight? Hilarious)

First 3 sets went fine then Jay had the idea to do some fast light KB swings immediately before our sets for activation. Holy freaking crap. What a difference this made. Fastest, easiest 225# deadlifts I've ever done. 5 minutes of rest + 3 1pd KB swings + 30 sec rest = cakewalk of a deadlift. Amazing.

Accessory work:

Bulgarian Split Squats, 15# plate, 5x10 each leg
Hamstring Curl w/ mini band, 4x10 each leg
Ring Dips, 4x1rsf (6 each round, mini band, getting way easier)

Planks.

Deeeeaaaads

8/6/11, 11am @ CFCC

Ate a hamburger and salad for breakfast + espresso.


Deads:

Warmed up with 115, 185.

8x2 @ 95% of max (230#). Oy.

SLooooooooow first pull. Jay adjusted my positioning to bring my feet and hands in a lot closer which felt really good.


Assistance work:

Split Squats w/ 12kg KB - 5x8 on each leg
Prone leg curls w/ foam roller  - 3x12

Ring Dips, 3x1rsf (7,6,7)
Planks, front 1m, each side 40sec, back 1m

Whew.

Saturday July 30th at Crossfit 1Force.

Deadlifts, 3x7 @ 225#

Heavy.

DEADLIFTS.

Slept a lot last night, even though it was hot as hell in my house. Ate sushi, chips, and B&J's ice cream. Hmmmmmm.

Coffee, ground turkey, some sugar snap peas beforehand. Training @ 11am.

Warmed up with romanian deadlifts, empty bar, 135, 175, 190 (each x 3)

220x3x7
All successful, felt good and slower than last week but definitely not grinders. Had to be reminded a lot to keep the bar close to my legs.

Assistance:
Bulgarian split squats, 3x10 each leg (10#, 15#, 25#)
Single leg curls with foam roller, 3x12 each leg
Overhead press holds, 55#, 3x35sec

Cashout - planks, 35 sec front and back, 25 sec each side.

After, ate a burger with cheese, bacon, and no bun plus a few french fries. 

Then watched some amazingly strong people throw some huge weight around. Inspiring.

The Best of Days Have Deadlifts

7/15/11 - Graston on the right shoulder.  Epic dinner. Epic sleep. All systems go.

7/16/11 - Breakfast of brisket, potatoes, coffee, etc.

DEADLIFT DAY.

Warmed up with shoulder exercises added in.
Strength:
Work sets @ 115, 165
6x5 @ 87% of 1RM - 210
*Still felt fast-ish, all were touch and go!

Assistance work:
Bulgarian Split squats, 3x10 (1st set, no weight; 2nd set, 10# plate; 3rd set, 12kg KB)
*left leg is weaker
OH hold, 45# bar, 3x35sec (easy)

Planks: 30sec in pushup position, 20 on right, 20 on left, 30 reverse (not awful)

Loved today. So happy with those deadlifts.

Lifting at the Shore.

Friday, July 8th - 50 pushups, 3 minutes in the pushup plank position (homework!). Slightly tipsy during these, but hey, they got done.

Saturday: Deadlifts with Jen at the gym in Sea Isle (it reminded me of Average Joe's Gym from Dodgeball).

Warmup:

KB snatch, 3x5 each side (we used a light kettlebell to get our blood moving. I think it was 25#)

Deadlifts, 6x5 @ 85% of 1RM (205# for me)

So - the plates were smaller than what we were used to which meant we spent some time getting our setup organized. Pulling from the floor was too low so we set up steps underneath the plates but realized that our lower backs were not in optimal position (pulling too much since our hips weren't low? It was weird) So we actually called it at 5 sets since we were both getting very fatigued in bad places and didn't want to blow a disc.

Funny note: Guy across from me deadlifting 95# on the curl bar. Odd.

Assistance Work:

Supersetted - A: Decline Pushups (we used strict pushups) 9,8,7 with B: Bulgarian Split Squats with a 20# dumbbell, 3x12 each leg

Supersetted - A: single leg curls on a foam roller (we had to use a step), 3x12 with B: band pressdowns - we had to use the tricep pulldown with 40# of resistance

cashout: Plank pressups, 3x12/side

This was EXHAUSTING.

It's been a week.

Yesterday: Didn't eat enough. Leftover chicken and sauerkraut for breakfast. 3 of Erin's protein bars, so now we're considering these not allowed. They are waaaaaay too good. Dinner was late (8pm). Spinach, salmon, avocado, onions, artichokes with lemon vinaigrette.

Training yesterday.

Rest Day. Did some heavy cleans with EK in the garage (up to 115#). It was hard.

Training today (6am): 1RM deadlift
*in the basement with Jen, coffee beforehand. Also, 7 hours of sleep?

115, 135, 155, 185, 205, 225, 245, 260F, 255F

I liked my progression here as far as work sets. Weird to lift basically alone. Sometimes I need music at least. Looking forward to getting these back up to where they should be (300ish). Doing a lot of metcons over the past couple months has definitely made my strength suffer. Well, there you have it! BASELINES ESTABLISHED.

Fantastic!

Solid sleep last night except for being woken up by a creaky air conditioner at 3:30am.

Training:

Abwheel rollout skill work (me oh my I suck at these)

Then....

5 rounds

5 deadlifts @ 185#

10 burpees

= 6:24 RX'd

Last time I did this I got 9:43 so this was a huge PR! 

Cashout: Max abwheel rollouts in 3 minutes (partial ROM) - 23. Ugh.

Food:

Post Workout: 2 egg whites, butternut squash with cinnamon

Meal #1 @ 9am: lots of ground beef with spices, some squash (didn't measure, I was starving)

Meal #2 @ 1pmish: Weird. 3 dates and an herbal water at Wegman's, then 3 pieces of roast beef when I got back. And a bunch of cherry tomatoes.

Meal/Snack #1 (after sitting in traffic for an hour, I was cranky and tired and starving): Larabar

Snack #2: celery and spicy guacamole mixed with crab salsa

Final Meal (dear God I have eaten so much today) - salmon, sweet potato with ghee & cinnamon, caramelized onions.

 Plus a giant bottle of water, which I suspect helped with the sleepy/cranky feeling as much as anything. Amazing how dehydrated I get when I dont have my Nalgene bottle at work.

Vacation.

6/1 - 6/5 Vacation and wedding in Virginia. 

First college best friend to get married, and thus it begins.

Ate alot of delicious food (and drank some delicious....everything). Because everyone needs a vacation at some point in life.

6/1 - tons of driving. Got to Williamsburg, walked about to loosen up. It was blazing-and-I-mean SEARING OPPRESSIVELY HOT. Icy drinks were necessary.

6/2 - morning run down Duke of Gloucester Street in Williamsburg, plus some pushups. It's been too long. Walked all over creation. Top ten dinners of my life at Fat Canary.

6/3 - More walking. 

6/4 - Miles of beach walking in really soft sand. 

6/5 - driving

Interesting to note that I didn't sleep well at all throughout this vacation. I need to put some effort into creating my traveling sleep oasis. My rooms were too quiet (I always sleep with a white noise fan going) and I was surprised at how difficult it made it to sleep. 

Monday, 6/6

So good to be back, and first good night sleep in days :)

Worked out at 8am since I have the day off. 

Strength:

Deadlifts, Peak of 3

Worked up to 215. Need to get this back up. 215 felt pretty hard.

Muscular endurance: Deadlift x 10 at 185. This felt waaay easy, easier than it ever has.

Metcon: Work on double unders. Well. They felt better but since I can't string them together without a jump in between I just get so damn fatigued. Did a pretty set of 14 - 14 - 14. 

Practiced handstands.

Considering I'm coming off a weekend of crappy eating, no sleep, and hours of driving, I'll call this a decent day.

Diane.

NOON

*fasted
*never work out at noon
*no coffee today

Metcon: DIANE
21-15-9
deadlifts @ 155#
handstand pushups

I subbed 63-45-27 second handstand holds

= 8:38

The deadlifts were hard but I felt like I recovered from them really fast. No sign of deadlift back so far. HS holds were suprisingly tough. Got through the first one unbroken but had to break up the other two.

Need to try some short ROM HSPUs soon. I feel the power.

Quote:

6/1/10 5:30PM @ the Tribe

"Diane"
21-15-9

Deadlifts @ 60% of max (I used 135)
HSPUs (HAH, I used strict PUs)

11:30something


12.22.09

DIANE

21-15-9
deadlifts @ 115# barbell
HSPU (subbed pushups, blue band looped into a ring lowered 24")

= 7:50

9/23/10
quads still sore from thrusters

Power: broad jumps

Strength: deadlift, worked up to 195x2

Metcon:
5 rds
5 DL (185/225)
10 burpees
=9:34
Yes, I did this RX'd, too wiped to cheer. so, so hard.

Quote:

2.27.10 Sectional Prep @ Crossfit KOP (Not doing sectionals this year but wanted to hang out) WOD #2 5 rds for time 5 135# deadlift 10 knee pushups (scaled from burpees, not allowed!) = 4:35ish *135# felt pretty light. I think I could have done even 155 for this one even though it would have been hard. Arms were shredded after 50 knee pushups. GOTTA GET BETTER AT THESE.

holy hell.