Another long night of sleep last night ~10 hours again...unfortunately that will be the last night of good sleep for a few days. Hit the box a few hours after waking up and eating a small breakfast.
TRAINING:
A. Weighted Pull Ups; 3-4 reps; rest 3 minutes x5
B. Bench Press @20X1; 3-4 reps; rest 3 minutes x3
C. Bent Over Barbell Row @20X1; 10-12 reps; rest 2 minutes x3
D. GHD Sit Ups; 25 Unbroken; Rest on feet 2 minutes x4
RESULTS:
A. 53# attached (x4 reps), 63# (x4), 79# (x4), 85# (x3), 85# (x3)
B. 205# (x4), 225# (x3), 230# (x3)
C. 70# (x12), 80# (x12), 85# (x10)
D. Completed as Prescribed
Everything felt solid today...lower back was a little sore from the DLs yesterday but loosened up after some mobility work...GHDs were mentally tough, learned a lot about proper breathing with those today - never would have made it through all 4 sets Unbroken if breathing wasn't right...proper breathing is probably something that is overlooked but makes all the difference.
NUTRITION:
Pre-Wod Meal: 1 chicken&apple sausage, grapes - 12g Fat, 12g Protein, 15g CHO
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 serving Max Energy, 1 serving Max Glucose
+BCAA + L-Glutamine Mix
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, 2 scoops protein powder, applesauce, cinnamon Mix - 35g CHO, 50g Protein
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. chicken w/salsa, macademia nuts, pineapple- 21g Fat, 20g CHO, 40g Protein
+2 multivitamins, 2 digestive enzymes, 1 tsp fish oil
Snack: Builder Bar, pistachios - 22g Fat, 40g CHO, 26g Protein
+2 multivitamins
Snack: 14 oz. goat's milk w/1 scoop protein - 12g Fat, 20g CHO, 35g Protein
Snack: 4 slices low-sodium bacon - 10g Fat, 8g Protein
Approximate Daily Values: 86g Fat, 230g CHO, 221g Protein
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Tuesday, June 28th, 2011
Sleep was really good last night, much needed ~10 hours. Had some work to get done before hitting the gym, so had a pre-wod meal then went to the box about 2.5 hours later.
TRAINING (Energy Systems):
A1. Clean Grip Deadlift - 10 reps touch & go @275#; No rest
A2. Handstand Push Ups - 10 reps @ regional standards; rest 3 minutes x5
B1. KBS-2pd; 15 reps; No rest
B2. Toes to Rings - 15 reps; rest 3 minutes x4
RESULTS:
A1/A2. 40 seconds, 38 seconds, 45 seconds, 50 seconds, 54 seconds
B1/B2. 1:00, 1:03, 1:04, 1:05
Clean Grip DL/HSPU couplet went well...grip was determining factor in time increase here. Clean grip started to slip at round 3, so rounds 3,4,5 were broken up into two sets after first two sets were unbroken. Hook grip hurt like hell and regular grip at that weight doing touch and go was rough...HSPU all Unbroken and easy. KBS/Toes to Ring Couplet went well too...All sets Unbroken, grip started to slip on toes to ring but got it done unbroken. Great day of energy system work, all movements felt solid.
NUTRITION:
Pre-Wod Meal: (2.5 hours pre-training): 2 hard boiled eggs, 4 slices low-sodium bacon, grapes - 18g Fat, 20g Protein, 20g CHO
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 tsp fish oil + 1 serving Max Energy, 1 serving Max Glucose
Snack (1.5 hr pre-wod): LARABAR - 11g Fat, 28g CHO, 4g Protein
Post-Wod Meal #1 (immediately following training): Liquid Shake w/100g CHO, 50g Protein, 5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-training): Sweet potato, applesauce, cinnamon, protein powder, L-Glutamine Mixture - 40g CHO, 55g Protein, 5g L-Glutamine
+2 multivitamins
1 serving Max Fibre (2 hours post-training)
Meal #3: 5 oz. chicken, strawberries, pineapple, macademia nuts, cashews - 40g Fat, 40g CHO, 40g Protein
+ 2 Multivitamins, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Snack: 12 oz. goats milk w/1 scoop protein - 10.5g Fat, 10g CHO, 30g Protein
+ 2 multivitamins
Approximate Daily Values: 90.5g Fat, 240g CHO, 200g Protein
TRAINING (Energy Systems):
A1. Clean Grip Deadlift - 10 reps touch & go @275#; No rest
A2. Handstand Push Ups - 10 reps @ regional standards; rest 3 minutes x5
B1. KBS-2pd; 15 reps; No rest
B2. Toes to Rings - 15 reps; rest 3 minutes x4
RESULTS:
A1/A2. 40 seconds, 38 seconds, 45 seconds, 50 seconds, 54 seconds
B1/B2. 1:00, 1:03, 1:04, 1:05
Clean Grip DL/HSPU couplet went well...grip was determining factor in time increase here. Clean grip started to slip at round 3, so rounds 3,4,5 were broken up into two sets after first two sets were unbroken. Hook grip hurt like hell and regular grip at that weight doing touch and go was rough...HSPU all Unbroken and easy. KBS/Toes to Ring Couplet went well too...All sets Unbroken, grip started to slip on toes to ring but got it done unbroken. Great day of energy system work, all movements felt solid.
NUTRITION:
Pre-Wod Meal: (2.5 hours pre-training): 2 hard boiled eggs, 4 slices low-sodium bacon, grapes - 18g Fat, 20g Protein, 20g CHO
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 tsp fish oil + 1 serving Max Energy, 1 serving Max Glucose
Snack (1.5 hr pre-wod): LARABAR - 11g Fat, 28g CHO, 4g Protein
Post-Wod Meal #1 (immediately following training): Liquid Shake w/100g CHO, 50g Protein, 5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-training): Sweet potato, applesauce, cinnamon, protein powder, L-Glutamine Mixture - 40g CHO, 55g Protein, 5g L-Glutamine
+2 multivitamins
1 serving Max Fibre (2 hours post-training)
Meal #3: 5 oz. chicken, strawberries, pineapple, macademia nuts, cashews - 40g Fat, 40g CHO, 40g Protein
+ 2 Multivitamins, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Snack: 12 oz. goats milk w/1 scoop protein - 10.5g Fat, 10g CHO, 30g Protein
+ 2 multivitamins
Approximate Daily Values: 90.5g Fat, 240g CHO, 200g Protein
Monday, June 27th, 2011
Back at it after a few days away from the gym...played some hockey, got some needed rest. Getting away for a few days every couple of months is well worth it - you get better during your time outside of the gym. Sleep was pretty average last night ~6 hours, then straight to the box after 1 serving Max Energy, 1 serving Max Glucose, 1 serving 5-hr Energy
TRAINING:
A. Front Squat @20X1; 5-7 reps; rest 3 minutes x4
B. Dumbbell Peterson Step Ups; 8-10 reps; rest 1 minute between legs x3
C. Trap 3 @3010; 8-10 reps; rest 30 seconds between arms x2
D. GH Raises vs. light band; 10-12 reps; rest 90 seconds x3
RESULTS:
A. 185# (x7 reps), 205# (x6), 215# (x6), 225#(x5)
B. Used 45#/Hand and completed 10 reps/leg for all sets
C. Used 20# DB all sets - completed 10 reps first set (both arms) and 8 reps second set (both arms)
D. Completed 12 reps each set
Front Squat felt solid after taking a few days off, quads started to tighten by the end but that was due to a lack of proper stretching on my part prior to training...happy with 225# x5 at that tempo. Peterson step ups get the VMOs nice and good, legs started to shake and were tired due to this new exercise. Felt great though and definitely feel the benefits (similar to the reverse sled drags), keep em coming...Trap 3 was rough, didnt realize how heavy 20# could feel but this range of motion along with a 3 second downward tempo, makes it difficult....GH Raises vs. light band fired up the quads and lower back towards the end, felt great and look forward to more of these.
NUTRITION:
Post-Wod Meal #1 (immeidately post-training): Liquid Shake with 100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post training): small sweet potato, 4 oz. lean chicken - 26g CHO, 28g Protein
+ 2 Multivitamins, 2 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (2.5 hours post-wod)
Meal #3: 3 oz. Bison, 1 chicken&apple sausage, broccoli, cashews - 30g Fat, 15g CHO, 33g Protein
+ 2 multivitamins, 1 tsp fish oil
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
Approximate Daily Values: 50g Fat, 170g CHO, 115g Protein
TRAINING:
A. Front Squat @20X1; 5-7 reps; rest 3 minutes x4
B. Dumbbell Peterson Step Ups; 8-10 reps; rest 1 minute between legs x3
C. Trap 3 @3010; 8-10 reps; rest 30 seconds between arms x2
D. GH Raises vs. light band; 10-12 reps; rest 90 seconds x3
RESULTS:
A. 185# (x7 reps), 205# (x6), 215# (x6), 225#(x5)
B. Used 45#/Hand and completed 10 reps/leg for all sets
C. Used 20# DB all sets - completed 10 reps first set (both arms) and 8 reps second set (both arms)
D. Completed 12 reps each set
Front Squat felt solid after taking a few days off, quads started to tighten by the end but that was due to a lack of proper stretching on my part prior to training...happy with 225# x5 at that tempo. Peterson step ups get the VMOs nice and good, legs started to shake and were tired due to this new exercise. Felt great though and definitely feel the benefits (similar to the reverse sled drags), keep em coming...Trap 3 was rough, didnt realize how heavy 20# could feel but this range of motion along with a 3 second downward tempo, makes it difficult....GH Raises vs. light band fired up the quads and lower back towards the end, felt great and look forward to more of these.
NUTRITION:
Post-Wod Meal #1 (immeidately post-training): Liquid Shake with 100g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post training): small sweet potato, 4 oz. lean chicken - 26g CHO, 28g Protein
+ 2 Multivitamins, 2 Glucosamine & Chondroitin, 1 tsp fish oil
1 serving Max Fibre (2.5 hours post-wod)
Meal #3: 3 oz. Bison, 1 chicken&apple sausage, broccoli, cashews - 30g Fat, 15g CHO, 33g Protein
+ 2 multivitamins, 1 tsp fish oil
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
Approximate Daily Values: 50g Fat, 170g CHO, 115g Protein
Tuesday, June 21, 2011
Tuesday, June 21st, 2011
Ready to get back at it after a rest day yesterday...worked a different schedule today, so worked out later in the evening...definitely a different feel and I like getting it done in the morning but no other choice today. Nutrition and timing certainly different...sleep was good last night ~7 hours, but working prior to training took a toll on me.
TRAINING:
A. Dumbbell Step Up @3011; 8-10 reps; rest 1 minute between legs x4
B. Pistols - Singles and Doubles - Alternate Legs; work for 7 minutes
C. GHD Sit Ups - 4 sets of 25 unbroken reps For Time
RESULTS:
A. 35# DB/Hand x10, 45# DB/Hand x10, 55# DB/Hand x8, 55# DB/Hand x8
B. Completed
C. 8:10
Dumbbell Step Ups with a 3 second lower was rough but tried to keep weights challenging and succeeded with that - grip was the worst part for sure...Pistols are definintely great for a single-leg day such as today, they have gotten much better and I feel they are def beneficial to balance and agility. I did these in my innovate shoes, which changed things completely. Doing them in Oly lifting shoes has gotten pretty easy for me, doing them in regular shoes not so much...GHDs were brutal but felt really strong, I made sure to rest enough each time so I could go Unbroken....again I didn't start to really feel tired til towards the end, and at that point I was able to just fight through it - keep em comin Coach! Well that concludes this session of training, so I'm taking a few days off to relax and play some hockey!!!! Back at it on Saturday - look forward to the new programming Ant, thanks again its been great.
NUTRITION:
1 serving Max Energy, 1 serving Max Glucose upon waking up
Breakfast: 1 scoop protein w/12 oz. goat's milk, 4 slices bacon - 40g Protein, 14g Fat, 14g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Snack: 5 oz. rotisserie chicken, grapes, cashews - 40g Protein, 30g CHO, 20g Fat
Lunch: - Roast Beef w/mixed nuts, apple - 30g Fat, 15g CHO, 35g Protein
+2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondroitin
Pre-Wod Snack: Liquid Protein Shot, LARABAR - 11g Fat, 28g CHO, 30g Protein
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/50g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Small sweet potato, lean chicken breast - 25g CHO, 30g Protein
+ 1 tsp fish oil
Approximate Daily Values: 85g Fat, 165g CHO, 225g Protein
TRAINING:
A. Dumbbell Step Up @3011; 8-10 reps; rest 1 minute between legs x4
B. Pistols - Singles and Doubles - Alternate Legs; work for 7 minutes
C. GHD Sit Ups - 4 sets of 25 unbroken reps For Time
RESULTS:
A. 35# DB/Hand x10, 45# DB/Hand x10, 55# DB/Hand x8, 55# DB/Hand x8
B. Completed
C. 8:10
Dumbbell Step Ups with a 3 second lower was rough but tried to keep weights challenging and succeeded with that - grip was the worst part for sure...Pistols are definintely great for a single-leg day such as today, they have gotten much better and I feel they are def beneficial to balance and agility. I did these in my innovate shoes, which changed things completely. Doing them in Oly lifting shoes has gotten pretty easy for me, doing them in regular shoes not so much...GHDs were brutal but felt really strong, I made sure to rest enough each time so I could go Unbroken....again I didn't start to really feel tired til towards the end, and at that point I was able to just fight through it - keep em comin Coach! Well that concludes this session of training, so I'm taking a few days off to relax and play some hockey!!!! Back at it on Saturday - look forward to the new programming Ant, thanks again its been great.
NUTRITION:
1 serving Max Energy, 1 serving Max Glucose upon waking up
Breakfast: 1 scoop protein w/12 oz. goat's milk, 4 slices bacon - 40g Protein, 14g Fat, 14g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Snack: 5 oz. rotisserie chicken, grapes, cashews - 40g Protein, 30g CHO, 20g Fat
Lunch: - Roast Beef w/mixed nuts, apple - 30g Fat, 15g CHO, 35g Protein
+2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondroitin
Pre-Wod Snack: Liquid Protein Shot, LARABAR - 11g Fat, 28g CHO, 30g Protein
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/50g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Small sweet potato, lean chicken breast - 25g CHO, 30g Protein
+ 1 tsp fish oil
Approximate Daily Values: 85g Fat, 165g CHO, 225g Protein
Sunday, June 19, 2011
Sunday, June 19th, 2011
Sleep was real good last night ~8 hours of sleep then straight to the box after combo of Max Energy, Max Glucose, Caffeine...
TRAINING:
A. 10 Strict Muscle Ups; Rest as needed - No Misses
B. Ring HSPU - 6 sets of 3 reps; No Grinders, rest as needed
C. Ring L-Sit; Accumulate AMSAP (As Many Seconds As Possible) in 3 minutes
D. 100 Walking Lunges - moderate pace
RESULTS:
A. Completed one about every 30 seconds
B. Completed each set about every 60 seconds
C. Accumulated 1:45 on rings during 3 minutes
D. Completed
Strict Muscle Ups felt pretty good, stayed strict from the ground to the top - no kip on ring dip at top either. Ring HSPU feel easier every time I do them, now that I have little problem getting my feet hooked they are much easier...Ring L-Sits were brutal, stayed up for first 40 seconds but it was downhill after that - I just tried to stay up for 10-15 seconds after that...very happy when the longest 3 minutes of my life were up haha. Still, loved it and hope to see the ring L-Sits again. Walking lunges allowed me to stretch the hip flexors, which were really tight after the L-sits. One day of training left in the cycle, then a 3 day hiatus before starting the next cycle. Looking forward to it!
NUTRITION:
Post-wod Meal #1 (immediately following wod): Liquid shake w/75g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Rest of the days stats coming soon..............
TRAINING:
A. 10 Strict Muscle Ups; Rest as needed - No Misses
B. Ring HSPU - 6 sets of 3 reps; No Grinders, rest as needed
C. Ring L-Sit; Accumulate AMSAP (As Many Seconds As Possible) in 3 minutes
D. 100 Walking Lunges - moderate pace
RESULTS:
A. Completed one about every 30 seconds
B. Completed each set about every 60 seconds
C. Accumulated 1:45 on rings during 3 minutes
D. Completed
Strict Muscle Ups felt pretty good, stayed strict from the ground to the top - no kip on ring dip at top either. Ring HSPU feel easier every time I do them, now that I have little problem getting my feet hooked they are much easier...Ring L-Sits were brutal, stayed up for first 40 seconds but it was downhill after that - I just tried to stay up for 10-15 seconds after that...very happy when the longest 3 minutes of my life were up haha. Still, loved it and hope to see the ring L-Sits again. Walking lunges allowed me to stretch the hip flexors, which were really tight after the L-sits. One day of training left in the cycle, then a 3 day hiatus before starting the next cycle. Looking forward to it!
NUTRITION:
Post-wod Meal #1 (immediately following wod): Liquid shake w/75g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Rest of the days stats coming soon..............
Saturday, June 18, 2011
Catching Up...........
So, work has been busy lately and I have fallen behind a little bit on the posting. Below is this training results from this past Thursday, Friday and Saturday....
THURSDAY'S TRAINING:
A. Weighted Bar Dips @30X1; 2-3 reps; rest 3 minutes x5
B. Walking Lunge w/KB in front rack; 20 steps; rest 90 seconds x3
C. Dumbbell Russian Step Ups @21X1; 15-20 reps; rest 90 seconds between legs x3
D. Side Bridge - 45 seconds/side x4/side; rest 10 seconds between sides
RESULTS:
A. 95# attached (x3 reps), 110# (x3), 120# (x2), 120# (x2), 125# (x2)
B. Used 70# KB all sets
C. 30# DB/Hand x16 reps (same first 2 sets), 3rd set I used 35# DB/Hand x16 reps
D. All complete
Happy with weights used on bar dips, the last set @125# was rough...Keeping back tight and chest up during walking lunges w/70# KB was tough as well but got through it. Russian step ups were killer with the high rep scheme, based weights on knowing I would be holding them for quite a while. Side bridge felt extremely easy, never got tired as I usually do towards the end...I guess compared to GHD sit ups they are a nice break. Good, tempo based day of training - feeling stronger.
FRIDAY'S TRAINING:
A. Weighted Chin ups @20X1; 6,6,4,4,2; rest 3 minutes between sets
B. Dumbbell Split Squat @5011; 4-6 reps; rest 1 minute between legs x4
C. Reverse Sled Drag - HEAVY for 60 seconds constant tension, pace; rest 3 minutes x4
D. Good Mornings @4011; 8-10 reps; rest 2 minutes x5
RESULTS:
A. 35# attached (x6), 53# (x6), 70# (x4), 70# (x4), 90# (x2)
B. 35# DB/Hand (x6 reps) for first 3 sets, 45# DB/Hand (x6 reps) on 4th set
C. Used 200# Sled all sets
D. 75# (x10 reps), 85# (x10 reps), 85# (x10), 95# (x9), 95# (x9)
I should have started heavier on the weighted Chin ups, 35# wasn't really enough...lesson learned for next time, still really liked the weighted chins - regular kipping or butterfly kip without weight is going to feel real easy next time I hope...DB split squat with a 5 second downward tempo was absolutely brutal and torturous - plus knowing that heavy sled drags were coming made for a miserable experience, which means it was extremely beneficial and useful. I increased the weight used on the reverse sled drag from 185# last time to 200# this time and it actually felt lighter and easier this time around. The lactic acid build up came later and the pull felt easier....definitely happy with that, I never thought these were going to get easier - definitely one of my favorites. And just for you Coach...my VMOs felt like a couple of overgrown ripened cantaloupes. Lastly, the good mornings are always great for the posterior chain, keep em coming.
SATURDAY'S TRAINING:
A. Deadlift - 3, 2, 1, 3, 2, 1; rest 3 minutes between sets
B. Clean Pulls @115% 1RM; 3 sets of 3; rest 3 minutes between sets
C. GH Raises w/med ball; 12 reps; rest 1 minute x5
RESULTS:
A. 315#, 375, 435# (PR), 315, 365, 405#
B. Used 275# all sets
C. Used 14# Med ball all 5 sets
Well DL felt heavy warming up but once I completed the first set of 3 @315# I knew I had a PR in me today...I intentionally kept this first set low to see how I felt and I figured why not go for it so I pulled 375# for 2 reps and stacked on 60# to go for the new 1RM....I was happy with hitting 435# (a 10# PR) and it felt tough but not too bad considering - I think I got another 10# in me next time...last 3 sets of the wave were done a little lighter. Clean Pulls felt fast off the ground too which was encouraging considering it was done at 275#, getting stronger here I think. GH Raises felt easy for first 2 sets then I hit a wall and struggled through the final 3 sets using the same weight..loved the raises. Great programming Ant, everythings starting to come together I think....2 days left until the start of the next cycle.
THURSDAY'S TRAINING:
A. Weighted Bar Dips @30X1; 2-3 reps; rest 3 minutes x5
B. Walking Lunge w/KB in front rack; 20 steps; rest 90 seconds x3
C. Dumbbell Russian Step Ups @21X1; 15-20 reps; rest 90 seconds between legs x3
D. Side Bridge - 45 seconds/side x4/side; rest 10 seconds between sides
RESULTS:
A. 95# attached (x3 reps), 110# (x3), 120# (x2), 120# (x2), 125# (x2)
B. Used 70# KB all sets
C. 30# DB/Hand x16 reps (same first 2 sets), 3rd set I used 35# DB/Hand x16 reps
D. All complete
Happy with weights used on bar dips, the last set @125# was rough...Keeping back tight and chest up during walking lunges w/70# KB was tough as well but got through it. Russian step ups were killer with the high rep scheme, based weights on knowing I would be holding them for quite a while. Side bridge felt extremely easy, never got tired as I usually do towards the end...I guess compared to GHD sit ups they are a nice break. Good, tempo based day of training - feeling stronger.
FRIDAY'S TRAINING:
A. Weighted Chin ups @20X1; 6,6,4,4,2; rest 3 minutes between sets
B. Dumbbell Split Squat @5011; 4-6 reps; rest 1 minute between legs x4
C. Reverse Sled Drag - HEAVY for 60 seconds constant tension, pace; rest 3 minutes x4
D. Good Mornings @4011; 8-10 reps; rest 2 minutes x5
RESULTS:
A. 35# attached (x6), 53# (x6), 70# (x4), 70# (x4), 90# (x2)
B. 35# DB/Hand (x6 reps) for first 3 sets, 45# DB/Hand (x6 reps) on 4th set
C. Used 200# Sled all sets
D. 75# (x10 reps), 85# (x10 reps), 85# (x10), 95# (x9), 95# (x9)
I should have started heavier on the weighted Chin ups, 35# wasn't really enough...lesson learned for next time, still really liked the weighted chins - regular kipping or butterfly kip without weight is going to feel real easy next time I hope...DB split squat with a 5 second downward tempo was absolutely brutal and torturous - plus knowing that heavy sled drags were coming made for a miserable experience, which means it was extremely beneficial and useful. I increased the weight used on the reverse sled drag from 185# last time to 200# this time and it actually felt lighter and easier this time around. The lactic acid build up came later and the pull felt easier....definitely happy with that, I never thought these were going to get easier - definitely one of my favorites. And just for you Coach...my VMOs felt like a couple of overgrown ripened cantaloupes. Lastly, the good mornings are always great for the posterior chain, keep em coming.
SATURDAY'S TRAINING:
A. Deadlift - 3, 2, 1, 3, 2, 1; rest 3 minutes between sets
B. Clean Pulls @115% 1RM; 3 sets of 3; rest 3 minutes between sets
C. GH Raises w/med ball; 12 reps; rest 1 minute x5
RESULTS:
A. 315#, 375, 435# (PR), 315, 365, 405#
B. Used 275# all sets
C. Used 14# Med ball all 5 sets
Well DL felt heavy warming up but once I completed the first set of 3 @315# I knew I had a PR in me today...I intentionally kept this first set low to see how I felt and I figured why not go for it so I pulled 375# for 2 reps and stacked on 60# to go for the new 1RM....I was happy with hitting 435# (a 10# PR) and it felt tough but not too bad considering - I think I got another 10# in me next time...last 3 sets of the wave were done a little lighter. Clean Pulls felt fast off the ground too which was encouraging considering it was done at 275#, getting stronger here I think. GH Raises felt easy for first 2 sets then I hit a wall and struggled through the final 3 sets using the same weight..loved the raises. Great programming Ant, everythings starting to come together I think....2 days left until the start of the next cycle.
Wednesday, June 15, 2011
Wednesday, June 15th, 2011
Slept well last night....got about 8 hours of sleep before straight to the box with just the regular serving of Max Energy, Max Glucose, caffeine.
TRAINING:
A. Squat Snatch Technique Work - 7 minutes
B. Bench Press @21X1 - 55% of 1RM; 8 sets of 3 reps; rest 45 seconds
+
M.A.P. (Maximum Aerobic Power) Training:
3 mintues @70% - 10 Wall Balls, 10 Toes to Bar; Rest 6 minutes active x3
RESULTS:
A. Went from 65# - 95# - 115# -135# -145#
B. All sets done at 150#
M.A.P. Training - completed 3 rounds of the couplet each set = total 9 sets
Squat Snatch Tech. work done with majority of reps at low weights focusing on pulls and getting under the bar...did a couple at 145# just to test it a little bit, would like to test this with some heavy work on it soon. Bench press felt great, focused on explosion off the chest. M.A.P. Training was good, happy to see this type of training added into the regimine..looking forward to more of the same.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): 35g Protein, 70g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2: 22 oz. coconut water, 4 oz. roast beef, 1 banana - 50g CHO, 28g Protein
Snack: Liquid Protein Shot, almonds, cherries - 30g Protein, 14g Fat, 30g CHO
Meal #3: 1/2 chicken, salad w/italian dressing - 55g Protein, 10g CHO, 20g Fat
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondroitin
Meal #4: 1 scoop protein w/10 oz. goat's milk, 2 oz. roast beef, cashews - 22g Fat, 45g Protein, 20g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Approximate Daily Values: 65g Fat, 180g CHO, 193g Protein
On another note, the Boston Bruins are STANLEY CUP CHAMPIONS!!!! Them winning was a perfect example of how important heart is in competition...the Vancouver Canucks were much more talented and skilled but were mentally weak and had no heart...just a thought.....
Oh one more thing....What was that you said on your blog Mark??? Who was gonna raise the cup where??? Just checkin'.....I think you got some corrections to make!!!!!
TRAINING:
A. Squat Snatch Technique Work - 7 minutes
B. Bench Press @21X1 - 55% of 1RM; 8 sets of 3 reps; rest 45 seconds
+
M.A.P. (Maximum Aerobic Power) Training:
3 mintues @70% - 10 Wall Balls, 10 Toes to Bar; Rest 6 minutes active x3
RESULTS:
A. Went from 65# - 95# - 115# -135# -145#
B. All sets done at 150#
M.A.P. Training - completed 3 rounds of the couplet each set = total 9 sets
Squat Snatch Tech. work done with majority of reps at low weights focusing on pulls and getting under the bar...did a couple at 145# just to test it a little bit, would like to test this with some heavy work on it soon. Bench press felt great, focused on explosion off the chest. M.A.P. Training was good, happy to see this type of training added into the regimine..looking forward to more of the same.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): 35g Protein, 70g CHO, 4.5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2: 22 oz. coconut water, 4 oz. roast beef, 1 banana - 50g CHO, 28g Protein
Snack: Liquid Protein Shot, almonds, cherries - 30g Protein, 14g Fat, 30g CHO
Meal #3: 1/2 chicken, salad w/italian dressing - 55g Protein, 10g CHO, 20g Fat
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondroitin
Meal #4: 1 scoop protein w/10 oz. goat's milk, 2 oz. roast beef, cashews - 22g Fat, 45g Protein, 20g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Approximate Daily Values: 65g Fat, 180g CHO, 193g Protein
On another note, the Boston Bruins are STANLEY CUP CHAMPIONS!!!! Them winning was a perfect example of how important heart is in competition...the Vancouver Canucks were much more talented and skilled but were mentally weak and had no heart...just a thought.....
Oh one more thing....What was that you said on your blog Mark??? Who was gonna raise the cup where??? Just checkin'.....I think you got some corrections to make!!!!!
Monday, June 13, 2011
Monday, June 13th, 2011
Rough night of sleep last night..only ~6 hours once again. Trying to keep nutrition spot on, without nutrition being really good, I'm guessing my workouts would really be suffering...had some errands to run before training, so had a small meal pre-wod, listed below, below hitting the box.
TRAINING:
A. Clean Grip Deadlift - Build to a heavy 3
B. Clean Pulls @115% 1RM Power Clean; 1-1-1-1-1; Rest 1 minute between reps
C. Power Clean - 3 Heavy Singles; rest as needed between reps
RESULTS:
A. Built to 325#
B. 260# all sets
C. 235#, 240#, 245# (f)
Used the Clean Grip DL to set myself up for the power cleans...325# was pretty easy but just wanted to wake myself up without tiring out. Clean pulls based on prior 1RM of 225#, focused on being fast, violent off the floor with the weights. Then, hit two straight personal records on the Power Cleans...went right to 235# from the clean pulls and it felt pretty light considering, so then successfully completed 240#, both were PRs back to back. I went for 245# but failed due to lack of concentration - someone (Rob) may have yelled "Protein Powder!!!" as I attempted this last one haha....still very happy with the 15# PR, I'll take it...Thanks Coach Anthony your programming has been outstanding!!! and I'm not just saying that...
NUTRITION:
Pre-Wod Meal (2 hours pre-wod): 2 whole eggs, 4 slices bacon - 18g Fat, 14g Protein
+ 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/25g CHO, 75g Protein
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hours post-wod): 12 oz. coconut water, 4 oz. Roast Beef - 15g CHO, 28g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. Bison in coconut oil, broccoli/cabbage mix, almonds - 28g Fat, 12g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Snack: 1 scoop protein w/16 oz. Goats Milk - 14g Fat, 22g CHO, 40g Protein
Approximate Daily Values: 70g Fat, 74g CHO, 200g Protein
Kept CHO intake lower today based on training being heavy but low intensity....
On a separate note, Mark Carroll has decided to take some unwarranted shots at me on his blog so I feel the need to defend myself....I know you all think Mark is a nice guy that is always willing to help, but I must let everyone know what type of person he really is. I may have once saw him steal a small child's gelati from "Rita's", eat it right in front of him, and then kick the kids puppy before walking away with a big smile on his face...I'm just sayin'........
TRAINING:
A. Clean Grip Deadlift - Build to a heavy 3
B. Clean Pulls @115% 1RM Power Clean; 1-1-1-1-1; Rest 1 minute between reps
C. Power Clean - 3 Heavy Singles; rest as needed between reps
RESULTS:
A. Built to 325#
B. 260# all sets
C. 235#, 240#, 245# (f)
Used the Clean Grip DL to set myself up for the power cleans...325# was pretty easy but just wanted to wake myself up without tiring out. Clean pulls based on prior 1RM of 225#, focused on being fast, violent off the floor with the weights. Then, hit two straight personal records on the Power Cleans...went right to 235# from the clean pulls and it felt pretty light considering, so then successfully completed 240#, both were PRs back to back. I went for 245# but failed due to lack of concentration - someone (Rob) may have yelled "Protein Powder!!!" as I attempted this last one haha....still very happy with the 15# PR, I'll take it...Thanks Coach Anthony your programming has been outstanding!!! and I'm not just saying that...
NUTRITION:
Pre-Wod Meal (2 hours pre-wod): 2 whole eggs, 4 slices bacon - 18g Fat, 14g Protein
+ 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/25g CHO, 75g Protein
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hours post-wod): 12 oz. coconut water, 4 oz. Roast Beef - 15g CHO, 28g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin
1 serving Max Fibre (2 hours post-wod)
Meal #3: 5 oz. Bison in coconut oil, broccoli/cabbage mix, almonds - 28g Fat, 12g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil
Snack: 1 scoop protein w/16 oz. Goats Milk - 14g Fat, 22g CHO, 40g Protein
Approximate Daily Values: 70g Fat, 74g CHO, 200g Protein
Kept CHO intake lower today based on training being heavy but low intensity....
On a separate note, Mark Carroll has decided to take some unwarranted shots at me on his blog so I feel the need to defend myself....I know you all think Mark is a nice guy that is always willing to help, but I must let everyone know what type of person he really is. I may have once saw him steal a small child's gelati from "Rita's", eat it right in front of him, and then kick the kids puppy before walking away with a big smile on his face...I'm just sayin'........
Sunday, June 12, 2011
Sunday, June12th, 2011
Slept about 6 hours last night...not too bad considering the last few nights of 3-5 hours/night. Straight to the box in fasted state...1 serving Max Energy, 1 serving Max Glucose, caffeine
TRAINING:
A. 1 Muscle-Up + 5 Ring Dips x2; rest 1 minute x5; Rings at Games Height (must jump off ground to reach rings)
B1. Back Extensions x20 reps; rest 10 seconds
B2. Double Unders - 35 Unbroken; rest 2 minutes x5
C. KBS - Light and Fast x30; Rest 90 seconds x3
RESULTS:
A. Completed as prescribed - all ring dips strict
B1. Completed
B2. UB, UB, UB*, UB, UB*
C. All sets completed UB w/40# KB
Jumped to grab ring for muscle ups so used regular grip (no false grip), then did the 5 ring dips strict before doing second muscle up and then second set of 5 ring dips strict - stayed on rings entire time, didn't come off between progressions...B1/B2 was mentally challenging - completed first two sets UB with no misses on double unders, 3rd set I tripped up on the 18th rep so I started over and completed UB, 4th set UB and 5th set I tripped up on the 25th rep so I started over and completed UB (Did a total of 218 double unders). KBS felt really light and fast, tried to keep KB close to chest and violent hips opening to keep any strain off shoulders due to high rep scheme....felt good.
On another note....Tom T. got his first Muscle Up today and was stringing his double unders together at 10-15 straight....all the hard work is paying off quickly and I'm guessing we have another competitor in the making.
NUTRITION:
Post-Wod Meal #1 (Immediately following Wod): Liquid Shake w/75g CHO, 50g Protein, 4.5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 12 oz. coconut water, Liquid Protein Shot - 15g CHO, 25g Protein
1 serving Max Fibre (2 hours post-wod)
Meal #3: Tuna w/canola oil mayo & celery, cashews, dried cranberries - 10g Fat, 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #4: Boneless spare ribs, chicken teriyaki - 40g Fat, 40g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #5: 1/2 scoop protein w/8 oz. goat's milk, 4 slices bacon - 17g Fat, 11g CHO, 28g Protein
Approximate Daily Values: 67g Fat, 171g CHO, 178g Protein
TRAINING:
A. 1 Muscle-Up + 5 Ring Dips x2; rest 1 minute x5; Rings at Games Height (must jump off ground to reach rings)
B1. Back Extensions x20 reps; rest 10 seconds
B2. Double Unders - 35 Unbroken; rest 2 minutes x5
C. KBS - Light and Fast x30; Rest 90 seconds x3
RESULTS:
A. Completed as prescribed - all ring dips strict
B1. Completed
B2. UB, UB, UB*, UB, UB*
C. All sets completed UB w/40# KB
Jumped to grab ring for muscle ups so used regular grip (no false grip), then did the 5 ring dips strict before doing second muscle up and then second set of 5 ring dips strict - stayed on rings entire time, didn't come off between progressions...B1/B2 was mentally challenging - completed first two sets UB with no misses on double unders, 3rd set I tripped up on the 18th rep so I started over and completed UB, 4th set UB and 5th set I tripped up on the 25th rep so I started over and completed UB (Did a total of 218 double unders). KBS felt really light and fast, tried to keep KB close to chest and violent hips opening to keep any strain off shoulders due to high rep scheme....felt good.
On another note....Tom T. got his first Muscle Up today and was stringing his double unders together at 10-15 straight....all the hard work is paying off quickly and I'm guessing we have another competitor in the making.
NUTRITION:
Post-Wod Meal #1 (Immediately following Wod): Liquid Shake w/75g CHO, 50g Protein, 4.5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): 12 oz. coconut water, Liquid Protein Shot - 15g CHO, 25g Protein
1 serving Max Fibre (2 hours post-wod)
Meal #3: Tuna w/canola oil mayo & celery, cashews, dried cranberries - 10g Fat, 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #4: Boneless spare ribs, chicken teriyaki - 40g Fat, 40g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #5: 1/2 scoop protein w/8 oz. goat's milk, 4 slices bacon - 17g Fat, 11g CHO, 28g Protein
Approximate Daily Values: 67g Fat, 171g CHO, 178g Protein
Saturday, June 11, 2011
Friday, June 10th, 2011
Got a whole 3 hours of sleep last night...rough night, early morning. Ate small snack then hit the training.
TRAINING:
A. Back Squat @20X1; 5-3-1,5-3-1 reps @65%/75/85/60/70/80; rest 3 minutes between sets
B. Barbell Seated behind-the-neck Press @30X2; 6-8 reps; Rest 2 minutes x3
C. GHD Sit-Ups x25 reps; rest 30 seconds x2...Then GHD Sit-Ups x15 reps; rest 15 seconds x2
RESULTS:
A. 205# (x5), 235 (x3), 270 (x1), 190 (x5), 220 (x3), 252 (x1)
B. 8 reps @95#, 7 reps @105#, 6 reps @115#
C. All Complete
Back Squat felt pretty strong considering I was feeling tired, 2 second downward tempo was a bit faster than usual training and I tried to take advantage of it...all % for back squat based on a 1RM of 315#. Seated presses were rough with the longer pause at the top and slow tempo down...weights I used here were just right, the last rep each set was a real struggle, so I got the most out of this one. GHD Sit-Ups were really rough - core was still a bit sore all the way around from the tester I did Wednesday. Still, got through it and looking forward to more GHDs.
NUTRITION:
Pre-Wod (2 hours before wod): 1 serving Max Energy, 1 serving Max Glucose
+ 1 LARABAR, 1 apple, almonds - 18g Fat, 50g CHO, 6g Protein
Post-Wod Meal #1 (Immediately following wod): Liquid protein shake w/75g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutmamine Mix
Post-Wod Meal #2 (1 hour post-wod): 4 oz. Roast beef, 12 oz. coconut water - 28g Protein, 15g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin
1 serving Max Fibre
Meal #3: 1 Chicken & Apple Sausage, sauteed veggies, 1 banana w/1 tbsp peanut butter, 1 scoop protein w/12 oz. goat's milk - 28g Fat, 35g CHO, 45g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil, 2 digestive enzymes
Meal #4: Paleokit, almonds, 1 apple - 20g Fat, 40g CHO, 19g Protein
Meal #5: Protein Bar - 12g Fat, 16g CHO, 30g Protein
Approximate Daily Values: 86g Fat, 230g CHO, 178g Protein
Will be back at it on Sunday with a skill day of Muscle Up/ring dip practice, double unders, and KBS...looking forward to that one.
TRAINING:
A. Back Squat @20X1; 5-3-1,5-3-1 reps @65%/75/85/60/70/80; rest 3 minutes between sets
B. Barbell Seated behind-the-neck Press @30X2; 6-8 reps; Rest 2 minutes x3
C. GHD Sit-Ups x25 reps; rest 30 seconds x2...Then GHD Sit-Ups x15 reps; rest 15 seconds x2
RESULTS:
A. 205# (x5), 235 (x3), 270 (x1), 190 (x5), 220 (x3), 252 (x1)
B. 8 reps @95#, 7 reps @105#, 6 reps @115#
C. All Complete
Back Squat felt pretty strong considering I was feeling tired, 2 second downward tempo was a bit faster than usual training and I tried to take advantage of it...all % for back squat based on a 1RM of 315#. Seated presses were rough with the longer pause at the top and slow tempo down...weights I used here were just right, the last rep each set was a real struggle, so I got the most out of this one. GHD Sit-Ups were really rough - core was still a bit sore all the way around from the tester I did Wednesday. Still, got through it and looking forward to more GHDs.
NUTRITION:
Pre-Wod (2 hours before wod): 1 serving Max Energy, 1 serving Max Glucose
+ 1 LARABAR, 1 apple, almonds - 18g Fat, 50g CHO, 6g Protein
Post-Wod Meal #1 (Immediately following wod): Liquid protein shake w/75g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutmamine Mix
Post-Wod Meal #2 (1 hour post-wod): 4 oz. Roast beef, 12 oz. coconut water - 28g Protein, 15g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin
1 serving Max Fibre
Meal #3: 1 Chicken & Apple Sausage, sauteed veggies, 1 banana w/1 tbsp peanut butter, 1 scoop protein w/12 oz. goat's milk - 28g Fat, 35g CHO, 45g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 tsp fish oil, 2 digestive enzymes
Meal #4: Paleokit, almonds, 1 apple - 20g Fat, 40g CHO, 19g Protein
Meal #5: Protein Bar - 12g Fat, 16g CHO, 30g Protein
Approximate Daily Values: 86g Fat, 230g CHO, 178g Protein
Will be back at it on Sunday with a skill day of Muscle Up/ring dip practice, double unders, and KBS...looking forward to that one.
Thursday, June 9, 2011
Wednesday, June 8th, 2011
Sleep was pretty weak last night ~5 or 6 hours and straight to the box for a Tester.
TESTER:
"LINDA" - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the triplet For Time:
1.5x Bodyweight Deadlift - 228#
Bodyweight Bench Press - 152#
.75x Bodyweight Squat Clean - 115#
Time - 26:42
This was absolutely brutal...tough to explain the feeling you go through doing a tester like this. I feel like I game planned it pretty well and was very deliberate in moving from one movement to the next. Tried to keep HR from getting jacked up but that only lasted so long (it didn't help that it was at least 147.34 degrees in the "heat box")...The squat cleans were absolutely killer...although the weights were light, the movements just crushed you as you attempted to go on to the next one. All I can say is this is one of those workouts that doesn't look too bad on paper but it will destroy you - so everyone should do it!!!! Very happy to complete such a tough tester in a really good time. I need these type of testers to keep my energy systems conditioned as I go through the training phases...looking forward to others in the near future.
NUTRITION:
Pre-wod: 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (30 minutes post-wod due to inability to keep anything down immediately following wod haha): Liquid Shake w/120g CHO, 35g Protein
+BCAA+L-Glutamine Mix
Post-Wod Meal #2: (2 hours post-wod): small sweet potato, 4 oz. roast beef - 26g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 serving Max Fibre (3 hours post-wod)
Meal #: 2 chicken & apple sausages, pistachios, pineapple - 40g Fat, 44g CHO, 34g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 Extra serving of the the BCAA + L-Glutamine Mix (3 scoops)
Snack: LARABAR + 1/4 cup mixed nuts - 25g Fat, 34g CHO, 10g Protein
Approximate Daily Values: 65g Fat, 224g CHO, 109g Protein
Based on the tester, I increased my carbs intake to 120g immediately post-wod (and got in 224g carbs total throughout the day)...will see how I feel tomorrow before deciding whether to take a rest day or work out...
TESTER:
"LINDA" - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the triplet For Time:
1.5x Bodyweight Deadlift - 228#
Bodyweight Bench Press - 152#
.75x Bodyweight Squat Clean - 115#
Time - 26:42
This was absolutely brutal...tough to explain the feeling you go through doing a tester like this. I feel like I game planned it pretty well and was very deliberate in moving from one movement to the next. Tried to keep HR from getting jacked up but that only lasted so long (it didn't help that it was at least 147.34 degrees in the "heat box")...The squat cleans were absolutely killer...although the weights were light, the movements just crushed you as you attempted to go on to the next one. All I can say is this is one of those workouts that doesn't look too bad on paper but it will destroy you - so everyone should do it!!!! Very happy to complete such a tough tester in a really good time. I need these type of testers to keep my energy systems conditioned as I go through the training phases...looking forward to others in the near future.
NUTRITION:
Pre-wod: 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (30 minutes post-wod due to inability to keep anything down immediately following wod haha): Liquid Shake w/120g CHO, 35g Protein
+BCAA+L-Glutamine Mix
Post-Wod Meal #2: (2 hours post-wod): small sweet potato, 4 oz. roast beef - 26g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 serving Max Fibre (3 hours post-wod)
Meal #: 2 chicken & apple sausages, pistachios, pineapple - 40g Fat, 44g CHO, 34g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 Extra serving of the the BCAA + L-Glutamine Mix (3 scoops)
Snack: LARABAR + 1/4 cup mixed nuts - 25g Fat, 34g CHO, 10g Protein
Approximate Daily Values: 65g Fat, 224g CHO, 109g Protein
Based on the tester, I increased my carbs intake to 120g immediately post-wod (and got in 224g carbs total throughout the day)...will see how I feel tomorrow before deciding whether to take a rest day or work out...
Tuesday, June 7, 2011
Monday, June 6th, 2011
Sleep was cut short last night...had to be up early. Slept ~7 hours and had some things to get done before hitting the box. Combined the Max Energy, Max Glucose and caffeine pre-wod.
TRAINING:
A. Overhead Squat Technique Work
B. Turkish Get Ups (TGU) - 1 heavy rep every minute for 10 minutes; Alternate reps each arm
C. Bench Press @20X1 - 65% 1RM; 6 sets of 3 reps; rest 1 minute between sets
D. 75 GHD Sit Ups - As few sets as possible
RESULTS:
A. Worked up to 175# x3 reps in 10 minutes
B. Used 2 pood KB (70#) all reps
C. Used 180# all sets
D. Completed in 3 total sets - 40 reps, 20, 15 (took exactly 4 minutes)
OHS started out real light (65#) but I wanted to test myself a little bit here to see where I was at...was going to stop at 155# x3 but it felt really easy so I wanted to see what 175# x3 felt like - very happy with how it felt and solid form. TGU w/2 pood was pretty rough but forced me to be perfect with the reps to avoid losing control of the weight - really good programming here Ant....Bench press felt fast and strong, focused on slow descent and explosion off chest. 75 GHD Sit ups went extremely well, completed in 3 sets w/first set of 40 unbroken, was surprised how long it took to get tired on this first set - in my head I was hoping for 30 reps here so happy with 40...please keep the GHDs coming frequently. Great cycle of training Anthony, looking forward to the next one starting Wednesday.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): Liquid Shake w/50g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (2 hours post-wod): Small sweet potato, 4 oz. steak, cashews - 20g Fat, 35g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes, 2 tsp fish oil
1 serving Max Fibre, 1 Serving Max Liver (3 hours post-wod)
Meal #3: Paleokit, 1 apple - 6g Fat, 36g CHO, 14g Protein
Meal #4: LARABAR, Liquid Protein Shot - 11g Fat, 28g CHO, 30g Protein
Meal #5: 4 slices bacon, 3 eggs - 22g Fat, 24g Protein
+ 2 digestive enzymes
Snack: PaleoKrunch, pistachios, cashews - 41g Fat, 30g CHO, 18g Protein
Snack: 1 scoop protein w/10 oz. goats milk - 10g Fat, 15g CHO, 34g Protein
Approximate Daily Values: 120g Fat, 194g CHO, 205g Protein
Day off on Tuesday, back at it with a tester (I believe) on Wednesday....Thanks for the great programming Coach.
TRAINING:
A. Overhead Squat Technique Work
B. Turkish Get Ups (TGU) - 1 heavy rep every minute for 10 minutes; Alternate reps each arm
C. Bench Press @20X1 - 65% 1RM; 6 sets of 3 reps; rest 1 minute between sets
D. 75 GHD Sit Ups - As few sets as possible
RESULTS:
A. Worked up to 175# x3 reps in 10 minutes
B. Used 2 pood KB (70#) all reps
C. Used 180# all sets
D. Completed in 3 total sets - 40 reps, 20, 15 (took exactly 4 minutes)
OHS started out real light (65#) but I wanted to test myself a little bit here to see where I was at...was going to stop at 155# x3 but it felt really easy so I wanted to see what 175# x3 felt like - very happy with how it felt and solid form. TGU w/2 pood was pretty rough but forced me to be perfect with the reps to avoid losing control of the weight - really good programming here Ant....Bench press felt fast and strong, focused on slow descent and explosion off chest. 75 GHD Sit ups went extremely well, completed in 3 sets w/first set of 40 unbroken, was surprised how long it took to get tired on this first set - in my head I was hoping for 30 reps here so happy with 40...please keep the GHDs coming frequently. Great cycle of training Anthony, looking forward to the next one starting Wednesday.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): Liquid Shake w/50g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (2 hours post-wod): Small sweet potato, 4 oz. steak, cashews - 20g Fat, 35g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes, 2 tsp fish oil
1 serving Max Fibre, 1 Serving Max Liver (3 hours post-wod)
Meal #3: Paleokit, 1 apple - 6g Fat, 36g CHO, 14g Protein
Meal #4: LARABAR, Liquid Protein Shot - 11g Fat, 28g CHO, 30g Protein
Meal #5: 4 slices bacon, 3 eggs - 22g Fat, 24g Protein
+ 2 digestive enzymes
Snack: PaleoKrunch, pistachios, cashews - 41g Fat, 30g CHO, 18g Protein
Snack: 1 scoop protein w/10 oz. goats milk - 10g Fat, 15g CHO, 34g Protein
Approximate Daily Values: 120g Fat, 194g CHO, 205g Protein
Day off on Tuesday, back at it with a tester (I believe) on Wednesday....Thanks for the great programming Coach.
Friday, June 3, 2011
Friday, June 3rd, 2011
About 7 hours of sleep gave me some good energy. Had some things to get done before going to the box, so I ate about 2 hours prior and felt ready to go by the time I started today's training.
TRAINING:
A. Handstand Push Ups - 3 reps every 20 seconds until failure
B. Barbell reverse lunge with bar in front rack position @21X1; 6-8 reps; rest 2 minutes x4
C. Back Squat @30X1; reps of 5-3-1 @65%, 75%, 85%; rest 3 minutes between sets
RESULTS:
A. Completed 9 full minutes of HSPU - (9 reps/minute for 9 minutes) = Total of 81 reps
B. 135# x8 reps, 155# x8, 165# x8, 165# x6
C. 210# x5, 240# x3, 275# x1
Well I really had no idea how long I was going to be able to keep up the HSPU before failure, but I was happy with the end results once I counted and realized I got 81 - standard was strict, w/head to ground every time, with continuous running clock - which meant rest periods were actually only about 15 seconds each time after completing the 3rd rep. Barbell Reverse Lunges went well, balance and high elbows in front rack position were the main factors I had to focus on besides exploding back up from the lunge position, really good builder. Back squats felt pretty easy even after the lunges, I'm thinking my 1RM back squat is a bit higher now (currently 320#). Got one more skill day before a tester next week...looking forward to the tester even though I know it's going to be a shock to my system. Day off tomorrow...........
NUTRITION:
Pre-wod Meal (2 hours pre-wod): 4 pieces low sodium bacon, 1 banana w/1 tbsp peanut butter, 1 scoop protein w/10 oz goat's milk - 28g Fat, 42g CHO, 45g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil, 1 serving Max Liver
Pre-wod Supplementation (1/2 hour pre-wod): 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (immediately following wod): Liquid shake with 100g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): small sweet potato, 4 oz lean chicken - 30g Protein, 26g CHO
+1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 1 LARABAR, 12 oz. coconut water, cashews, 4 slices bacon w/1 tbsp peanut butter - 43g Fat, 55g CHO, 25g Protein
Approximate Daily Values: 71g Fat, 223g CHO, 150g Protein
TRAINING:
A. Handstand Push Ups - 3 reps every 20 seconds until failure
B. Barbell reverse lunge with bar in front rack position @21X1; 6-8 reps; rest 2 minutes x4
C. Back Squat @30X1; reps of 5-3-1 @65%, 75%, 85%; rest 3 minutes between sets
RESULTS:
A. Completed 9 full minutes of HSPU - (9 reps/minute for 9 minutes) = Total of 81 reps
B. 135# x8 reps, 155# x8, 165# x8, 165# x6
C. 210# x5, 240# x3, 275# x1
Well I really had no idea how long I was going to be able to keep up the HSPU before failure, but I was happy with the end results once I counted and realized I got 81 - standard was strict, w/head to ground every time, with continuous running clock - which meant rest periods were actually only about 15 seconds each time after completing the 3rd rep. Barbell Reverse Lunges went well, balance and high elbows in front rack position were the main factors I had to focus on besides exploding back up from the lunge position, really good builder. Back squats felt pretty easy even after the lunges, I'm thinking my 1RM back squat is a bit higher now (currently 320#). Got one more skill day before a tester next week...looking forward to the tester even though I know it's going to be a shock to my system. Day off tomorrow...........
NUTRITION:
Pre-wod Meal (2 hours pre-wod): 4 pieces low sodium bacon, 1 banana w/1 tbsp peanut butter, 1 scoop protein w/10 oz goat's milk - 28g Fat, 42g CHO, 45g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil, 1 serving Max Liver
Pre-wod Supplementation (1/2 hour pre-wod): 1 serving Max Energy, 1 serving Max Glucose
Post-Wod Meal #1 (immediately following wod): Liquid shake with 100g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): small sweet potato, 4 oz lean chicken - 30g Protein, 26g CHO
+1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: 1 LARABAR, 12 oz. coconut water, cashews, 4 slices bacon w/1 tbsp peanut butter - 43g Fat, 55g CHO, 25g Protein
Approximate Daily Values: 71g Fat, 223g CHO, 150g Protein
Thursday, June 2, 2011
Thursday, June 2nd, 2011
Good night of sleep after long day in the sun, slept ~9 hours solid. Woke up, ate a boiled egg white, 1 serving Max Energy, 1 serving Max Glucose, and a little caffeine - straight to the box.
TRAINING:
A. Deadlift - Build quickly to a tough 5 with Clean Grip
B. Power Clean on the minute; Add 10# and 1 rep each minute starting with 135# x1 rep
C. Toes to Bar; 12 reps; rest 45 seconds x5
RESULTS:
A. Built to 325# in 7 minutes
B. Succeeded up to 185# x6 reps, got 3 reps at 195# when time limit expired
C. All sets Unbroken
Clean Grip Deadlifts felt real good, felt like I could go real heavy but the grip was the limiting factor - which the point was to test the CNS in preparation for the power cleans so all good....Power cleans also went well, 185# (x6 reps) felt strong, just didnt have the time to add the weights and get in 7 reps at 195#..still happy with these results and got 3 reps in at 195# before time. Toes to bar got rough by the 4th set, all completed Unbroken but grip started to go.
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake w/100g CHO, 50g Protein, 4.5g L-Glutamine +BCAA + L-Glutamine Mix
+ 12 oz. Coconut Water - 15g CHO
***1 serving Max Liver
Post-Wod Meal #2 (1 hour post wod): Small sweet potato, 4 oz. lean deli chicken - 26g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp Fish oil
1 Serving Max Fibre (2 hours post wod)
Meal #3: Paleo chili w/ ground turkey browned in coconut oil - 10g Fat, 27g CHO, 60g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp Fish oil, 2 digestive enzymes
Meal #4: Paleokit, 1 banana w/1 tbsp peanuut butter - 14g Fat, 48g CHO, 18g Protein
Snack: Liquid Protein Shot, 1/4 cup pistachios, 1/4 cup macademia nuts - 35g Fat, 13g CHO, 32g Protein
+ 2 digestive enzymes
Snack: 1 scoop protein w/12 oz, goat's milk - 10.5g Fat, 16g CHO, 36g Protein
Approximate Daily Values: 79g Fat, 230g CHO, 230g Protein
***The Max Liver supplement is recommended to be taken for 1 week every month, so I take it the first 7 days of each month to help clear out all the toxins being disposed in the liver through foods...just another health precaution that everyone should consider...made by "Peak Bio," the same company as the Max Energy, Max Glucose and Max Fibre supplement line.***
TRAINING:
A. Deadlift - Build quickly to a tough 5 with Clean Grip
B. Power Clean on the minute; Add 10# and 1 rep each minute starting with 135# x1 rep
C. Toes to Bar; 12 reps; rest 45 seconds x5
RESULTS:
A. Built to 325# in 7 minutes
B. Succeeded up to 185# x6 reps, got 3 reps at 195# when time limit expired
C. All sets Unbroken
Clean Grip Deadlifts felt real good, felt like I could go real heavy but the grip was the limiting factor - which the point was to test the CNS in preparation for the power cleans so all good....Power cleans also went well, 185# (x6 reps) felt strong, just didnt have the time to add the weights and get in 7 reps at 195#..still happy with these results and got 3 reps in at 195# before time. Toes to bar got rough by the 4th set, all completed Unbroken but grip started to go.
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake w/100g CHO, 50g Protein, 4.5g L-Glutamine +BCAA + L-Glutamine Mix
+ 12 oz. Coconut Water - 15g CHO
***1 serving Max Liver
Post-Wod Meal #2 (1 hour post wod): Small sweet potato, 4 oz. lean deli chicken - 26g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp Fish oil
1 Serving Max Fibre (2 hours post wod)
Meal #3: Paleo chili w/ ground turkey browned in coconut oil - 10g Fat, 27g CHO, 60g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp Fish oil, 2 digestive enzymes
Meal #4: Paleokit, 1 banana w/1 tbsp peanuut butter - 14g Fat, 48g CHO, 18g Protein
Snack: Liquid Protein Shot, 1/4 cup pistachios, 1/4 cup macademia nuts - 35g Fat, 13g CHO, 32g Protein
+ 2 digestive enzymes
Snack: 1 scoop protein w/12 oz, goat's milk - 10.5g Fat, 16g CHO, 36g Protein
Approximate Daily Values: 79g Fat, 230g CHO, 230g Protein
***The Max Liver supplement is recommended to be taken for 1 week every month, so I take it the first 7 days of each month to help clear out all the toxins being disposed in the liver through foods...just another health precaution that everyone should consider...made by "Peak Bio," the same company as the Max Energy, Max Glucose and Max Fibre supplement line.***
Wednesday, June 1, 2011
Tuesday, May 31st, 2011
Got ~7 hours of sleep, which is pretty good comparted to most nights...Had to teach for an hour before working out so had a morning snack of 1 LARABAR and 1 serving Max Energy, 1 serving Max Glucose
TRAINING:
A. L-Pull Ups w/Mixed Grip - AMRAP; rest 5 minutes x3
B. Barbell Step Ups @4121; 8/leg; rest 1 minute between legs x4
C. Dumbbell Alternating Lunges to a 4" step; 8-10/leg; rest 2 minutes x3
D. Side Bridge - 45 seconds/side; 4/side; rest 10 seconds between sides
RESULTS:
A. 15, 17, 15
B. 65# Barbell, 75#, 75#, 85#
C. 45# dumbbell/hand x10 each leg, 55# x8 each leg, 55# x8 each leg
D. All completed Unbroken
Very happy with reps on L-Pull Ups, kept strict form all reps...all the weighted pull ups have paid off. Step ups were brutal with the 2 seconds up and 4 seconds down tempo, balance was key here. Alternating Lunges to 4" were done with a slower descent with explosive push off from the toes back to the top, weights got heavy but completed prescribed reps each time. Side bridges are always rough but completed unbroken...Off day Wednesday, back at it Thursday.
NUTRITION:
As mentioned above, had 1 LARABAR (11g Fat, 28g CHO, 4g Protein) pre-wod
Post-Wod Meal #1 (immediately following wod): 70g CHO, 35g Protein, 9g L-Glutamine
+ BCAA+L-Glutamine Mix
Rest of the day I treated myself to some cheat meals.....
TRAINING:
A. L-Pull Ups w/Mixed Grip - AMRAP; rest 5 minutes x3
B. Barbell Step Ups @4121; 8/leg; rest 1 minute between legs x4
C. Dumbbell Alternating Lunges to a 4" step; 8-10/leg; rest 2 minutes x3
D. Side Bridge - 45 seconds/side; 4/side; rest 10 seconds between sides
RESULTS:
A. 15, 17, 15
B. 65# Barbell, 75#, 75#, 85#
C. 45# dumbbell/hand x10 each leg, 55# x8 each leg, 55# x8 each leg
D. All completed Unbroken
Very happy with reps on L-Pull Ups, kept strict form all reps...all the weighted pull ups have paid off. Step ups were brutal with the 2 seconds up and 4 seconds down tempo, balance was key here. Alternating Lunges to 4" were done with a slower descent with explosive push off from the toes back to the top, weights got heavy but completed prescribed reps each time. Side bridges are always rough but completed unbroken...Off day Wednesday, back at it Thursday.
NUTRITION:
As mentioned above, had 1 LARABAR (11g Fat, 28g CHO, 4g Protein) pre-wod
Post-Wod Meal #1 (immediately following wod): 70g CHO, 35g Protein, 9g L-Glutamine
+ BCAA+L-Glutamine Mix
Rest of the day I treated myself to some cheat meals.....
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