Becoming an Athlete

KB snatches:  just some.  a few times each with each arm, 45lb KB incline db press:  50s x5; 60s x5; 70s x5; 80s x15 rope grip cable row:  70 x 10, 10, 10 rope grip cable static horizontal shrug:  165 x 10sec, 10sec, 5 sec squat: 135x10; 185x5; 225x5; 275x3; 295x3 Med Ball circuit: a. 20lb med ball WOB:  3 x 5 singles b. 20lb med ball chest pass:  3 x 5 singles c. 20lb med ball wall ball:  3 x 5 singles

Considering I didn't start lifting till 9:15, it was pretty darn good. KB get-ups:  35lb x 5 mins chin-ups:  BW x 4, 4, 5, 3, 4 overhead press:  135x5; 145x5; 155x3; 165x3; 175x2 deadlift:  135x10; 225x5; 275x5; 315x5; 365x3; 385x2 clean & jerk (occasionally push press):  185 x 10 singles  close grip snatch: 135 x 10 singles 20lb medicine ball underhand overhead throw (like HG Weight Over Bar): 5 singles 20lb medicine ball wall-ball:  5 singles 20lb medicine ball underhand overhead throw (like HG Weight Over Bar): 5 singles

I'm coming off a two week break that was only supposed to last 4 days.  I took time off for spring break, then got a cold or flu that last a week.  So this was my first day back and it felt OK.  Since I only have 2 weeks till the games, I'm going to run a high frequency plan to get some kind of neural gains. KB get-up:  35lb for 5 mins bench press:  135x10; 185x5; 205x5; 225x4 t-bar row:  135 x 5,5,5,5 squat: 135x10; 185x10; 225x5; 245x5; 275x5 close grip snatch:  115 x 5, 5, 5, 5 hang snatch (with normal snatch grip):  115 x 5, 5, 5, 5 snatch grip high pull:  145 x 7, 7, 7, 7; 195 x 4, 4 4

Well, after whatever this sickness was, a walk was plenty.  I was still a little dehydrated from all the decongestants etc., so I my calves cramped a good bit.  Monday will be the true test

SO I take my family to the Gulf coast for spring break, then I come back home and BAM!  Major chest and head cold. I lifted on Monday, 3/18, but by Tuesday I could hardly stand, and I mean that literally.  I would cough so hard that I got light headed and wobbly on my feet.  My lungs were so full of phlegm that it was hard to breathe and I felt constantly hypoxic. It is Friday and I'm doing much better now.  I may do a little walking around this coming weekend, but nothing strenuous till Monday 3/22.  

Spring Break was a ton of fun but I was around so many kids and outside so much that I have caught a cold.  My endurance is crap at the moment, but I decided to change it up and make the most of my strength. deadlift:  135x10; 185x10; 225x10; 275x5; 295x5; 315x5; 335x1; 365x1; 385x1; 405x1 machine leg press thingy: 190x20; 210x20; 230x20 DONE!

Time to get after it.  I have 3 weeks till my first highland Games of the season.  I'm going to focus on maximal strength and conditioning (no changes to Phase 2), and see where I stand come April.  Afterwards, will likely need to start working on speed.

Taking the family to the Gulf of Mexico tomorrow, so I hit it hard today.  I won't be training at all until Monday 18 MAR. Since today is a bit of an off-day, I decided to play around and just have fun lifting heavy. Kettebell clean & press:  45 x 1-2-3-4-5, 1-2-3-4-5 (switching arms between each rung on the ladder) Kettlebell snatch:  45 x 5+5, 5+5, 5+5 (L+R) quasi-ladder-complex fun a. Clean:  165 x 1, 1, 1, 2, 1, 2, 1, 2 b. Press:  165 x 1, 1, 1, 2, 1, 2, 1, 2 c. Pullup:  165 x 1, 2, 1, 2, 1, 2, 1, 2 HammerStrength overhead press:  90 x 10; 140 x 8, 8, 6, 8 Face Pulls:  50x20; 60x20; 70x20; 80x20; 90x15, 15 Arms superset: a. FreeMotion tricep extension:  95 x 5,5,5,5,5,5,5,5,5,5 b. FreeMotion bicep curl: 90 x 5,5,5,5,5,5,5,5,5,5

This has got to be about the most amazing start to any year I've ever had, strictly from a health and strength standpoint.  My programming has been spot on.  I started with a shoulder that was wrecked, weak legs, and a flabby core.  The plan I followed just was not a fit for me.  I won't disparage the plan, because the author is brilliant and could out lift, throw, coach, train, or think me any day of the week. My Phase I was just what I needed to jump start my hyperthrophy, and Phase II is continually producing better than expected strength gains, and a steady decrease in midsection lard.  Today was another credit in that strength and conditioning account. Early evening: Complex: a. Bent row: 115 x 5, 5, 5 b. RDL: 115 x 5, 5, 5 c. Hang clean: 115 x 5, 5, 5 d. Front squat: 115 x 5, 5, 5 e. OHP: 115 x 5, 5, 5 Deadlift: 135x5; 185x5; 225x5; 245x10; 295x8; 315x6; 335x6 Squat: 135x20; 155x20 (Seriously.  Most exhausting, muscle-igniting work ever) MetC...

1 mile walk with my wife, and dog t-bell swings:  73 x 2,3,5,12

AM work: 73lb t-bell swings:  2,3,5,11 walk with dog:  1 mile PM work: kettlebell get-ups:  30lbs x 5 mins incline dumbbell press:  50x10; 60x7; 70x6; 75x6 1-arm dumbbell row:  65 x 10/10, 10/10, 10/10, 10/10   MetCon: max rounds in 7 mins of: a. pushup x 10 b. bosu-ball situp x 10 c. TRX inverted row x 10* total:  4 rounds plus 5 pushups Inverted rows were hard.  My forearms and mid back were not up for the volume.  I did 10, 10, 8, 6 so not quite the full workload.  Will switch to sets of 5 on everything next week and replace situp with ab wheel.

Phase2, wk2, day4 Great day.  Nice way to clear my head in the middle of a frustrating day at work. Complex: a. Bent row:  115 x 3,3,3 b. Romanaian deadlift:  115 x 3,3,3 c. Hang clean:  115 x 3,3,3 d. Front squat:  115 x 3,3,3 e. Overhead press:  115 x 3,3,3 Front squat: 155x10; 185x8; 205x6; 225x6   Back squat: 135x20; 155x15 (HARD!!!!!)   Metcon:  max rounds in 7 mins of a. 1-arm kettlebell swing:  45lb x 5+5 b. burpee x 5 total:  4 rounds.  Burpees sucked the wind out of my lungs and life out of my legs.  Heart rate was probably ABOVE maximal!!!!

Phase2, wk2, day3. AM workout: 73lb t-bell swings:  2,3,5,10 The first "sets" of 2, 3, and 5 reps are just warm-up.  Since changing weights isn't practical, I just start with fewer reps. Walk with dog:  1 mile.

Phase 2, week 2; day 2.  triple goocher! I've decided to make one addition and one elimination from my life each month.  I master that swap, and then add another swap the next month.  This is the most significant life overhaul I've ever undertaken, and the most consistent I've ever been.  Quick summary: January: eliminate alcohol; add glasses February: eliminate all energy drinks; add morning prayer March: eliminate fast food; add dog walking Mon - Fri Which brings me to my "Twice A Day" title I woke up at 6:45 and got ready to take my dog for a walk.  before i got him harnessed up, i decided the head to the garage for some 73lb t-bell swings.  It was cold, I was stiff, and the t-bell felt heavy.  But a did a nice little 'check-the-box' set of swings, then walked my dog. AM WORKOUT: t-bell swings:  73 x 2,3,2,3,5 walk dog 1/2 mile Each day I'll add just a bit more.  This isn't part of the commitment, just may as well get som...

Phase 2, wk2, day 1 warm-up complex: a. bent row:  115 x 3, 3, 3 b. Romanian deadlift:  115 x 3, 3, 3 c. hang clean:  115 x 3, 3, 3 d. front squat:  115 x 3, 3, 3 e. overhead press:  115 x 3, 3, 3 deadlift: 225x10; 265x8; 295x6; 315x6 The deadlifts took so much out of me that I called it day.  No squats or metcons today, but I'll make up for it on Tuesday.

Since I skipped Thursday, I hit a double today.  Since I trained legs so early, I had plenty in the tank tonight. Warm-up complex: a. bent row:  95 x 7, 7, 7 b. Romanian deadlift:  95 x 7, 7, 7 c. hang clean:  95 x 7, 7, 7 d. front squat:  95 x 7, 7, 7 e. overhead press:  95 x 7, 7, 7 Incline db press:  45x10; 55x8; 65x6; 70x6 1-arm db row:  60 x 10/10, 10/10, 10/10 Simple MetCon:  max rounds in 5 mins a. pushup x 10 b. TRX row x 10 c. straight leg situp x 10 Total:  2 rounds

Phase 2, wk1, day 3.  Friday.  "GASP!" about sums it up. kettlebell get-ups:  5 mins with 25lb kb, constantly switching arms/sides front squat:  135x10; 165x8; 185x6; 205x6 (all sets easy) back squat:  135 x 20, 20 (now I'm feeling it! Back and legs burning.  Chest starting to pump some O2) MetCon: This about did me in a. 1-arm KB swing:  35lb x 10 per arm b. Treadmill sprint: 30sec sprint at 6.0mph / 10 degree incline completed 6 rounds.  No idea how long it took.  Heart felt on the verge of exploding.  Entire body in agony.  When I got home:  Tire sled drag This was just plain stupid.  45lb weight in tire, connected to my harness I ran 3 trips (Down and back =  1 trip).  Distance one direction = ~15yards.  So 3 x 30 yards. This was the king of all suck.  It will pay dividends.