Shoulder Press

Oh for two. Shoulder still jacked up enough to deny my a PR.

mobility
cfwu x 1 (15#)

SP:
1 x 5 x 45
1 x 1 x 95
1 x 1 x 135
1 x 1 x 155
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195(f)

1 x 30 x 65

Back Squat

Today starts the PR attempts after a 3 month strength cycle. Unfortunately I'm still feeling the groin pull from 2 weeks ago, so I have to go "light" on the BS. I'll slowly increase the weight as BS comes up until I think I'm past the pull. I'm thinking at least 1-2 months :( Anyway…

mobility
cfwu x 1 (15#)

BS
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 245

Power Snatch

First WOD back home.

mobility
cfwu x 1 (15#)

Power snatch
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135

21 x 1 x 165 w/ 30 sec rest

Next two blocks of WODs will be PR attempts, except for the BS since I still have that pulled groin.

Hang Power Cleans

Last WOD at in Miami for a while.

HPC
1 x 5 x 45
1 x 1 x 135-200

About a minute rest between sets, but wasn't timing it. I could have gone heavier but no bumpers. Just to work a little more…

PJ
1 x 5 x 135
1 x 5 x 145
1 x 5 x 155
1 x 5 x 165

make up

Finally got to the gym. Out in Miami this week for work. It's been busy or no access until today. Ended up going to Bally's Fitness and did…

SP
1 x 10 x 45
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155

DL
1 x 5 x135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 450

Sumo DL
1 x 10 x 315

DL's were slipping a bit on the grip cuz of limited chalk. Overall felt real good and am excited for a new PR soon.

bench press

Second WOD of this 4 day cycle and was BP.

mobility

BP:
1 x 10 x 45
1 x 10 x 95
1 x 10 x 135
3 x 10 x 195
1 x 10 x 195(9)
1 x 10 x 195(6)

I wasn't happy with this, but looking at the numbers from last bench, while distributed differently, total reps were also 45, so at least I didn't do worse!

close grip chins
1 x 8 x 15

With the less than stellar BP WOD, decided to take advantage of all the DB they had.

DBBP w/ 1 min rest:
1 x 5 x 20-65

Felt good. We'll see if that has any effect on next BP WOD.

Cleans

No bumpers at Frog's, so decided to (a) go with HPC and (b) keep the weight light-ish.

mobility

HPC:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155
1 x 1 x 160
1 x 1 x 165
1 x 1 x 170
1 x 1 x 175
1 x 1 x 180

Having huge issues regripping from a clean to set up for the jerk, so just worked the jerk portion, pulling the weight out of the rack.

PJ: w/ 1 min rest
1 x 1 x 135-205 (by 5#)

Again, stopped cuz it was starting to get heavy and I didn't want to crash steel plates by accident.

Deadlift

I was leary today since I can still feel the "pulled groin" or whatever it is, but so far it had no adverse effect on my DL WOD. I added some stiff-legged DL's as I could start to feel my lower back on the last two work sets of regular DL.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
5 x 1 x 445

SLDL
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275

Shoulder Press

Out on the left coast again, this time back in San Diego. Took an extra day of rest the other day because I was too lazy to go do the WOD, then rushed through a back squat WOD Sunday before leaving and tweaked / pulled a groin muscle on 1 x 1 x 355. Needless to say I was not happy about that!

Today I found a globo gym not too far from the hotel called Frog's Fitness. No bumpers but at least two squat racks! Today I switched up rep scheme again since my shoulder is still hurting.



mobility

SP
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
5 x 5 x 140

1 x 50 x 55(35)

I was disappointed in this as I did much better last week, but such is the way it goes. To address some of the one-sided weakness I've been having I did…

alt DB press
3 x 5 x 35

So so as far as WODs go. We'll see tomorrow during the DL how bad my groin pull actually is.

Power Snatch

Felt pretty good, although I can definitely feel the weight. It's harder to get under it.

PS
1 x 3 x 55
1 x 3 x 75
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
21 x 1 x 150

OHS
1 x 5 x 150

Bench press

Switched up rep scheme on BP today due to right shoulder issues.

mobility
cfwu x 1 (10#)

BP
1 x 10 x 45
1 x 10 x 95
1 x 10 x 135
2 x 10 x 195
1 x 10 x 195(9)
2 x 10 x 185(8)

I was hoping for 5 x 10 x 195 but no such luck. I'll stick with this again next time and hopefully improve.

Power Cleans

mobility
cfwu x 1 (10#)

PC
1 x 3 x 55
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
21 x 1 x 200

My feet aren't leaving the ground with 200#, although Dymphna did say I come up on my toes (at least for some of them).

Deadlift

While I really didn't want to do it, this morning I grinded through a CFE. My typical tabata row, with a target pace of lower than 1:48…

20:10 x 8 = 767m

This evening I did…

mobility
cfwu x 1 (10#)

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 440

The last three sets were tough! A huge difference from how I felt in Hawaii with 435. Not sure if its just biorhythms or the extra 5# makes that much difference.

sumo DL
1 x 10 x 225

Shoulder Press

Decided to change up the rep scheme for SP. Instead of doing the 21 (which I failed to get 185 last time), I switched to 7 x 3 ascending. Overall not too bad although my right shoulder is giving me issues and is the weak link.

mobility
cfwu x 1 (10#)

SP
--- warm up ---
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
--- work sets ---
1 x 3 x 135
1 x 3 x 140
1 x 3 x 145
1 x 3 x 150
1 x 3 x 155
1 x 3 x 160
1 x 3 x 165(2)

1 x 50 x 55(46)

Squats

Today starts the eighth "period" within this strength cycle. Unfortunately for me I hardly ate anything today.

BS
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
1 x 3 x 275
1 x 3 x 315
1 x 3 x 335(1)

Thats what I get for trying to lift heavy but not eating. I'll repeat this WOD or shift the rep scheme for next period. Only a few more left before this cycle ends.

bench press

mobility
cfwu x 1 (10#)

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
1 x 3 x 250(2)
1 x 3 x 245
1 x 3 x 245(2)
2 x 3 x 240

Right shoulder was sucking today and hurt from 135 on. I'm sure missing a week of bench didn't help either.

snatch

I was supposed to do bench today but Dymphna was gone to a bday party with the kids and I didn't have a spot.

mobility
cfwu x1 (10#)

squat snatch
1 x 3 x 55
1 x 3 x 75
1 x 3 x 95

power snatch
21 x 1 x 145

OHS
1 x 3 x 145

power snatch
1 x 1 x 165
1 x 1 x 175
1 x 1 x 185(f)

All in all this felt good. My old PR for PS was 155, so a nice 20# PR. I might be able to squeak out a bit more while fresh.

Weight wise I've climbed up to 196 lbs. The downside to that is my BF has also climbed, up to 13.8% or 169lbs of LBM. Compare that to the beginning of the year when I was 191 lbs but had BF of 10.5% or 171lbs of LBM. So what happened? Well I've been completely off the AD since we found out Dymphna was pregnant. While I seem to be relatively carb resistant, it seemed to have caught up to me. With that, I need to clean up my diet a bit, up my protein and CFE's and see what we can do. As the diet portion is always the the hardest for me to stick to, we'll see what happens over the next two weeks.

Total calories: 1,352
Fat: 43%
Carbs: 26%
Protein: 32%

Numbers are weak today. Low in calories, low in total grams of protein and high in carbs.

Cleans

Back home again!

mobility

PC:
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
21 x 1 x 195 w/ 30 sec rest besween sets

Missed the jump on several of those reps. I really need to purchase a pair of oly shoes so I can hear the stomp and make myself jump more.