Deadlift

Last WOD here in Oahu before flying back home. Went back to the Powerhouse Gym and got to use the platform.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
6 x 1 x 435
1 x 5 x 435

One of those reps on the set of 5 was a bit of a bounce, but overall it felt very good.

Back Squats

I've missed several WODs during this trip. Lack on easy access to gyms, having Dymphna here and more into the vacation mode than the WOD mode, etc. Well I did get a WOD in today by going to the Powerhouse gym. Overall, not a bad set-up if you are a powerlifter. They even had a deadlift platform!

mobility

BS
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 330

I barely made the third rep on the fifth set. Ouch!

Marriott

Another week of work, this time in Oahu, Hawaii. Yea, I know, rough life. We're staying at the Marriott Waikiki Resort and Spa. While the hotel gym is a step up from the normal hotel gym, it is still lacking. The closest globo-gym is a 24 hour fitness just down the road, but no squat rack, so no dice. There is a powerhouse gym not too far away, but it closed early today so we were resigned to the hotel. Instead of cleans or snatch, I did a bench substitute.

mobility

DB press w/ 1 min rest between sets
1 x 10 x 10
1 x 10 x 15
1 x 10 x 20
1 x 10 x 25
1 x 10 x 30
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50

DB fly
1 x 10 x 50

manmakers
1 x 5 x 10
1 x 5 x 15
1 x 5 x 20
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35

pushups
10, 8, 6, 4, 2

Deadlift

Last WOD before heading off to work this coming week. Hopefully we can find a gym so I can get a semblance of a WOD in.

mobility
cfwu x 1

DL
1 x 5 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 275
1 x 1 x 315
1 x 1 x 405
7 x 1 x 430

Shoulder Press

mobility

SP: 21's
85-175(f)

1 x 50 x 50

Another failed 21 shoulder press WOD. Two weeks ago I missed 180, then made it up last week in Laguna Beach. We'll give this one another go, if I crap out again I'll switch up my shoulder WOD.

Back Squats

Worked out with Tim today.

mobility

back squat:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 325

Snatch

Was going to do full squat snatch for the 21's today, but I didn't do any mobility or cfwu (gym was busy today) and my legs felt especially sore, so ended up doing power snatch.

Full snatch:
1 x 3 x 55
1 x 3 x 95

Power snatch:
21 x 1 x 140

OHS:
1 x 3 x 140

Bench press

mobility
cfwu x 1 (10#)

BP:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 250

250 was my old max, taken from a heavy WOD when I was in Afghanistan. Obviously it's higher than that now.

CFE: 20:10 x 8 = 739m
(maintained 1:50)

Power Cleans

Back home!

mobility
cfwu x 1

PC:
1 x 10 x 55
1 x 10 x 95
1 x 10 x 135
21 x 1 x 185 (w/ 30 sec between sets)

Really focused on a good jump for each of the reps. Wasn't always successful, but overall felt pretty good. I think I'll try that WOD again next time PC comes up, just increase the weight.

DL

Left the Laguna Beach area and checked into a hotel in the San Pedro area, which is closer to the ranges we're using. For those familiar with LA (I was/am not), no comparison. Most convenient gym near this hotel was Bally's Total Fitness. Typical globo-gym, BUT because I only needed to work out 1 day, they let me in for free.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 425



Despite the above sign, I did use chalk (but kept it sneaky) and I did drop-ish the weights on the floor.

Shoulder Press

Last day here in Laguna Beach before changing hotels. Got my shoulder press WOD on at the same gym as yesterday, repeating the last SP WOD where I failed. Survey says…

mobility

SP x 21's: 80-180
1 x 50 x 45

A good workout. Now I just have to find a convenient gym in the San Pedro area.

Squats

The beginning of week 5 for this strength cycle and I'm away at work again, this time out in LA. The team is starting later and working later so had to get my WOD in early. Found a gym just a 1/2 mile from the hotel we're staying in, Laguna Health Club. It's $13 for a day pass and had a squat rack!



mobility

BS
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 320

Bench

Really felt my right shoulder during this WOD. Not sure if it's because the weight is getting heavier or I wasn't as "warmed up" as before. I skipped the CFWU today (and the last few days) so next time I'll be sure to do it and see if I feel any difference.

mobility

BP
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 245

Power Cleans

Wasn't really clear on what rep scheme I was going to use today for either (a) squat cleans or (b) power cleans. From the title you can see I stayed with power cleans.

mobility

power clean
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195
1 x 3 x 205
1 x 3 x 215

Felt pretty good overall. I had a decent "jump" until I hit 185, where I lost it. I kept the "pop" until 215, where I felt my wrist tweak, so I stopped there. I'll do something different next time.

DL

Seems I slacked on the CFE this morning. :(

mobility

DL
1 x 3 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 420

Felt good. Amazing what a difference chalk and a good bar make. I'll keep grinding away at this until I can't. For those curious, here is a snapshot of how I've been working the rep scheme of this strength cycle.

Day 1: Back squats 7 x 3 (same weight)
Day 2: Shoulder press 21's
Day 3: Dead lift 7 x 1 (same weight)
Day 4: Rest day

I'm trying to keep each of these strength days a bit different that the others. For instance, once I crash on BS, I will either (a) switch rep scheme to singles, 21's, 5x5 ladders, or (b) switch exercises (front squat, good mornings, etc). This is all "off the cuff" but so far it seems to be working well for me. We'll see how long it last and if I make and gains.

Shoulder Press

Day 2 and Shoulder press. After some mobility work started on the 21's. I should have gone from 80-180 but …

mobility

SP (21's)
80-170. Failed 175
1 x 40 x 45

So I missed my attempt at 175 and didn't even try 180. I'm sure with a longer break I could have made it, but that kinda defeats the purpose of the 21's. I'll stay at this weight again next week and hopefully be a bit more successful. If I fail again I'll see that as a sign that it's time to switch it up.

The last set of 40 x 45 was just to see. Interesting. I'll attempt 45 or 50 reps next time.

Squats

Beginning of the 4th period in this strength cycle. Talking to Jon this morning kicked my rear in gear to do the CFE.

CFE 8x 20:10
777m

This evening was back squats.

1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 315

That last set gave me a headache!

Bench

Back home! I missed the last two wods and thought I'd try to squeeze two in today but that didn't happen. Settled on bench press…

mobility
cfwu x 1

bench press
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
7 x 3 x 240