Becoming an Athlete

Man, I can't get over how busy I've been.  I think I made 2 workouts last week.  Maybe 1.  Either way, I know I need to step my game up and get more consistent.  I've had a high number of activities to handle these last 2 weeks, so I won't beat myself up, but I'm ready to get my schedule back under control. To that end, I'm killing the arm specialization plan for know and going to just hit 3 whole body workout a week.  If I nail it each and every day, I should make solid progress and even get a bit more fatloss because of the caloric/metabolic demand of whole body workouts.

You cut them in half, rub that shit on your corneas and scream "BRING IT!!!!!" My weekend was definitely down and up.  And then back down.   But that's how you know what you are made of, if you are committed, and who owns your attitude.  I own my attitude, and my destiny.  I'm at least as strong as I've ever been, and stronger in some physical respects than ever.  Mentally and emotionally, I'm the rock of Gibraltar covered in adamantium-vibranium alloy armor. I killed it this weekend. Friday: 2 hours of warm-up complexes with the bar and 95 lbs; cleans (countless singles at 185), dozens of Klokov complexes with 185, and tons of deadlifts working up to 365 for 8 reps.  Then we did a ton of farmers walks with 90lbs per hand.  Not the heaviest, but good solid finisher work. Sunday: Agile 8 + back bridges warmup complex: a. bent row: 75 x 6 b. RDL: 75 x 6 c. jump shrug: 75 x 6 d. high pull: 75 x 6 e. clean: 75 x 6 f. thruster: 75 x 6 Clean:  185 x 1,1

Great start. agile 8 + back bridges warm-up complex: a. bent row:  65 x 6 b. RDL:  65 x 6 c. jump shrug:  65 x 6 d. high pull:  65 x 6 e. hang clean:  65 x 6 f. thruster:  65 x 6 Clean: 165 x 1,1,1,1,1,1,1 Squat: 205 x 6,6,6,6 Pullups:  BW x 8,7,6,5,4 Overhead press:  145x3,3; 150x3,3 Plyo circuit* a. medicine ball slam:  20lb x 5,5 b. squat jump:  BW x 5,5 c. plyo pushup:  BW x 5,5 d. medicine ball corkscrew:  20lb x 5,5 each direction e. wall ball:  20lb x 5,5 *Plyo Circuit:  I had planned on three circuits, but this was more metabolically demanding than I anticipated.  I was gassed after the first circuit.  I was 100% empty after the 2nd circuit.  I did every rep of every movement as powerfully as possible.  I may use a gripped weight plate for corkscrews on Thursday.  It was a bit too hard to hold the med ball when swinging it explosively.  I'll also increase it to 3 circuits on Thursday. 

Nice that my down week coincided with Spring Break.  I wish I could say I planned it that way.  My joints had all been getting inflamed, but after a week almost completely off, I feel great. The only work I did: 2 mile jog on Sunday Hill Sprints and T-bell swings on Monday Cleans and pullups on Tuesday Hiking and swimming Wednesday - Saturday

My plan all along has been to do more conditioning work outside, but the weather has made it difficult.  Who wants to do bear crawls and burpees when the ground is soaking and 50 degrees outside?  Who wants to go for a jog in a 40 degree drizzle? Clearly I'll find excuses to not run, but I'm willing to own up to that sissiness and call it what it is.  I've added a little flab over the last 3 weeks and need to get ripped again.  Phase 2-B should help quite a bit.  Time to bring out the tire sled and the kettlebell and burn some fat and shed some weakness. Overview of Coming Phase 2-B 4-day/week plan Mon, Tue, Thu, Fri Mon & Thu: Whole body- strength & plyos plyos will be in circuit for added conditioning benefit Tue & Fri: Arms high volume lower loads, using tri-sets and drop sets to go for maximum hypertrophy / pump. More consistency with conditioning (sprints, sled, and kettlebells) on Tue & Fri mornings. More consistent with running on W

On Friday I did deadlifts and pullups, and skipped some of the ancillary work, since it was late. Pullups: BW x 7,6,5,4,3 Deadlift:  135x10; 185x10; 225x10; 275x5; 415x5; 365x5,5,5 Saturday was heavy triceps work, plus pullups Pullups: BW x 7,6,5,4,4 rope grip pushdown: 60x12; 70x10; 8x8 close grip bench press:  165x5; 175x5; 185x5, 5; 195x5,5,5 dips:  BW x 12, 10, 8 Sunday: Running at the park walk 1/2 mile run 1 mile (very difficult!) 3 x 100 yard sprints (5 degree incline) walk 1.5 mile back home

Its too damn cold to run.  End of story.  Gonna take it easy today and eat less

Man what a phase this has been.  Everything is taxed to the max and I keep making progress.  I'm super impressed with the 5 Rep Max pullup plan.  The reps keep coming, and decisively - never close to failure.  The direct bicep & tricep work is taxing, but I feel stronger than ever.  I left my training log in the truck, so I don't know what I lifted, but it was more and it felt awesome. Tomorrow is a run day and a well earned break from lifting.

Last week of this phase and boy is it taking a toll!  I can't wait to switch it up.  Next week is a deload / MetCon week.  Everything is at my absolute maximal effort at the moment. Agile-8 + back bridges warm-up complex: a. bent row:  55x8 b. RDL: 55x8 c. jump shrug: 55x8 d. high pull: 55x8 e. clean: 55x8 f. thruster: 55x8 Clean-grip high pull:  165x3,3,3,3,3 Front squat: 155x10,10,10,10 a. Pullup: BW x 6,5,4,4,3 b. 1-arm db OHP: 50x12/12, 12/12, 12/12 Kroc row:  80 x 12/12 Too gassed to worry about bent row drop set of bench press drop set.

I like how lifting is a metaphor for life.  Some things in my life are worth any amount of effort to achieve.  I can't always do things when I planned to do them, and I may have to get creative with my schedule, but I damn sure won't quit on something or someone just because the work gets a little hard.  So I thrive on lifting when I'm tired, frustrated, angry, depressed, lonely, or just plain lazy.  Nothing makes me feel more committed to living the life I expect for myself and my family like defying gravity and lifting heavy shit as many times as I planned. Gravity wants to pin that deadlift bar to the floor.  Gravity wants to crush me under a heavy squat.  Fuck gravity.  Fuck opposition.  Fuck anything that stands in the way of my journey.  I'll go through it.  I'll go over it.  I'll meet it head on, wrestle it to submission, and then go back on my journey.  I'll be a little more tired, and maybe rack up another injury to add to my ever growing list, bu

Agile 8 + back bridges Barbell complex warm-up a. bent row:  55 x 6 b. straight leg deadlift:  55 x 6 c. jump shrug:  55 x 6 d. high pull:  55 x 6 e. clean:  55 x 6 f. thruster:  55 x 6 Snatch grip high pull:  135 x 3, 3, 3, 3, 3 a. Pullup: BW x 6, 5, 4, 3, 3 b. pushup:  BW x 18, 15, 12, 9, 9 Wide grip seated row: 90 x 12, 12, 12, 12, 12 a. front raise:  10s x 15 b. Lateral raise:  10s x 12 c. prone raise: 10s x 12 Overhead press drop-set:  105x15 - 85x9 - 65x7 Deadlift: 225x10; 245x10; 255x10; 275x10