Last week was a rough week for me in the gym. It sucks that I feel like I've been making some great progress and then 1RM week comes and shit hits the fan. My back wasn't feeling all that great, so that didn't help either! Along with my mind being in 50 different places at once...it wasn't exactly an ideal week to max out.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Showing posts with label Press. Show all posts
Showing posts with label Press. Show all posts
Tuesday, May 1, 2012
Friday, April 20, 2012
Press and Couplet
I'm a firm believer that everything happens for a reason. But sometimes it's hard not to question WTF, why?! It's been a rough couple of days emotionally, but we'll get through this. Yesterday's constant support on Facebook was so overwhelming, but kept a smile on my face all day.
Strength:
Press: 4-4-4-4-4 @ 80% of 1RM - 76#
Not much to say here. Press is a hard movement. I haven't increased my press in over a year. hopefully that'll change next week..
WOD:
5 rounds for time of:
10 Push Press 65#
40 Double unders
5:59
-My goal was under 6:00...I beat that by one second! :)
-All push presses were unbroken, never dropped the bar.
-First round of double unders unbroken, second and third were 25-15, fourth and fifth were pretty spastic.
-Got me breathing heavy and the shoulders were smoked
Strength:
Press: 4-4-4-4-4 @ 80% of 1RM - 76#
Not much to say here. Press is a hard movement. I haven't increased my press in over a year. hopefully that'll change next week..
WOD:
5 rounds for time of:
10 Push Press 65#
40 Double unders
5:59
-My goal was under 6:00...I beat that by one second! :)
-All push presses were unbroken, never dropped the bar.
-First round of double unders unbroken, second and third were 25-15, fourth and fifth were pretty spastic.
-Got me breathing heavy and the shoulders were smoked
Monday, April 16, 2012
2 days 2 PR's!
Lots to catch up on again. I'll be writing about 3 days worth of wods! Life...it's just so hectic.
Thursday - front squats were our strength. Tight hips...go figure.
WOD: "Helen"
3 rounds for time:
400m run
21 KB swings 35#
12 pull-ups
11:15
-My previous time back in August was 11:30, so my one and only goal was to beat that time. I was hoping for around 11 minutes, but knew I would really have to push it. My first run was probably my best 400m run in almost ever at 1:40, second and third runs were definitely slower.
-All KB swings were unbroken every round. Third round my back started to tighten up, so I was glad it was almost over.
-Pull-ups, sucked. We haven't done too many wods with pull-ups lately so these were definitely rusty. The first round I did 3 sets of 4 and the second and third round was a mix of 3's, 2's and 1's.
-15 second PR...I'll take it.
Friday: Went to CF VisOne over lunch with a co-worker that goes there. I've been wanting to go for awhile, and plus, it was a nice long break from work! :)
Press 5x5 45-55-65-75-80
-Debated on my last set being 85 or 80 given that my 1RM is 95. I'm glad I went with 80 since the last 2 reps were hard faught.
Push Press 3x5 75-85-95-105-110
-Haven't done push press as strength for a long time, so it was hard to figure out what weights to use for these sets. My old 1RM from almost a year ago is 120.
-Felt really strong on these and probably should've finished at 115 or 120 for the last set.
-I thought these sets would really tire me out once I got to the Jerk, but felt great going into it.
Push Jerk (could use split) 1x5 95-105-115-125-135-140-145PR-150fail
-In the past I have absolutely despised this movement every time it came up. Mainly because my shoulder were give me issues. But I've been givinig it a new approach!
-I remembered how much I struggled to get 140 up the last time, so I was eager to get it again.
-Was going to finish at 135 because of time, but Brandon said hell no, it looked too easy.
-140 went up with ease, felt super light. Again he said you aren't stopping there.
-145, failed the first attempt, my right arm was a little loose and just didn't lock out.
-145 second attempt, went up with ease again, and Brandon said it looked easier than the 140.
-150 it is...made an attempt, didn't feel right, so I caught it in the rack position and tried again. Got it over head but was weak on the lock out. I think at this point I was starting to fatigue.
-150 is happening in the VERY near future! :)
Sunday: Oly and Team wod.
I've been an extreme funk/state of depression the last week. Lots going on in life and in my head and I just can't escape it... But I was deteremined to go in and get a workout in. I was coaching, so I wasn't sure if I would be able to jump in or stay after. Kristina has been battling this stomach thing for quite awhile, so she offered to takes pics etc. during the team.
I worked on some cleans during the open hour. I probably shouldn't have because my head was not in the right place. And given that I haven't really worked on these in awhile, they felt really off.
Team WOD:
Teams of 3, complete:
2,500 m Row
200 walking lunges
150 Box jumps (24/20)
100 burpees
400 m team run
100 burpees
150 box jumps
200 walking lunges
2,500 m row.
*2 people work at a time except on the rows and run
*must complete one movement before moving to the next
*Teamed up with Kristy and Colin
42:something
I came up with this wod and I knew it would be quite a long one. CT and B both agreed that it would be a god one and we should do it. But I also got many middle fingers and "I hate yous" from them during the wod.
I was afraid this would get kind of monotonous with so few movements, but I think it went pretty well. I never really got bored with it.
The box jumps coming off the walking lunges were ridiculously hard. My legs felt like they weighed 100# each. I biffed it on the box 3 times. One I completele biffed and landed on my stomach on the box and I have no idea how!
Over all it was a great wod, one of those you just have to keep moving and pushing yourself. Just gotta push past the suck. I'm glad I got to take part in my torture! :)
Thursday - front squats were our strength. Tight hips...go figure.
WOD: "Helen"
3 rounds for time:
400m run
21 KB swings 35#
12 pull-ups
11:15
-My previous time back in August was 11:30, so my one and only goal was to beat that time. I was hoping for around 11 minutes, but knew I would really have to push it. My first run was probably my best 400m run in almost ever at 1:40, second and third runs were definitely slower.
-All KB swings were unbroken every round. Third round my back started to tighten up, so I was glad it was almost over.
-Pull-ups, sucked. We haven't done too many wods with pull-ups lately so these were definitely rusty. The first round I did 3 sets of 4 and the second and third round was a mix of 3's, 2's and 1's.
-15 second PR...I'll take it.
Friday: Went to CF VisOne over lunch with a co-worker that goes there. I've been wanting to go for awhile, and plus, it was a nice long break from work! :)
Press 5x5 45-55-65-75-80
-Debated on my last set being 85 or 80 given that my 1RM is 95. I'm glad I went with 80 since the last 2 reps were hard faught.
Push Press 3x5 75-85-95-105-110
-Haven't done push press as strength for a long time, so it was hard to figure out what weights to use for these sets. My old 1RM from almost a year ago is 120.
-Felt really strong on these and probably should've finished at 115 or 120 for the last set.
-I thought these sets would really tire me out once I got to the Jerk, but felt great going into it.
Push Jerk (could use split) 1x5 95-105-115-125-135-140-145PR-150fail
-In the past I have absolutely despised this movement every time it came up. Mainly because my shoulder were give me issues. But I've been givinig it a new approach!
-I remembered how much I struggled to get 140 up the last time, so I was eager to get it again.
-Was going to finish at 135 because of time, but Brandon said hell no, it looked too easy.
-140 went up with ease, felt super light. Again he said you aren't stopping there.
-145, failed the first attempt, my right arm was a little loose and just didn't lock out.
-145 second attempt, went up with ease again, and Brandon said it looked easier than the 140.
-150 it is...made an attempt, didn't feel right, so I caught it in the rack position and tried again. Got it over head but was weak on the lock out. I think at this point I was starting to fatigue.
-150 is happening in the VERY near future! :)
Sunday: Oly and Team wod.
I've been an extreme funk/state of depression the last week. Lots going on in life and in my head and I just can't escape it... But I was deteremined to go in and get a workout in. I was coaching, so I wasn't sure if I would be able to jump in or stay after. Kristina has been battling this stomach thing for quite awhile, so she offered to takes pics etc. during the team.
I worked on some cleans during the open hour. I probably shouldn't have because my head was not in the right place. And given that I haven't really worked on these in awhile, they felt really off.
Team WOD:
Teams of 3, complete:
2,500 m Row
200 walking lunges
150 Box jumps (24/20)
100 burpees
400 m team run
100 burpees
150 box jumps
200 walking lunges
2,500 m row.
*2 people work at a time except on the rows and run
*must complete one movement before moving to the next
*Teamed up with Kristy and Colin
42:something
I came up with this wod and I knew it would be quite a long one. CT and B both agreed that it would be a god one and we should do it. But I also got many middle fingers and "I hate yous" from them during the wod.
I was afraid this would get kind of monotonous with so few movements, but I think it went pretty well. I never really got bored with it.
The box jumps coming off the walking lunges were ridiculously hard. My legs felt like they weighed 100# each. I biffed it on the box 3 times. One I completele biffed and landed on my stomach on the box and I have no idea how!
Over all it was a great wod, one of those you just have to keep moving and pushing yourself. Just gotta push past the suck. I'm glad I got to take part in my torture! :)
Tuesday, April 3, 2012
2k row 1k run
Slacked on the blog last week, but there wasn't much to post.
Started a new cleanse/diet on Monday. Alicia, Mom, Hannah and I are doing it and keeping each other on track. hoping this helps get of the plateau we've been on and can get where we want.
Monday:
Strength: Press 3-3-3-3-3 @ 85% of 1RM - used 83# (which is more like 89% of 1Rm, didn't want to switch weights since I was sharing a bar, 85% would've been 80.5#)
-Press needs work, so I decided to just go up to the same weight as Julie, whom I was sharing a bar with.
-Definitely heavy, and a couple of the sets were ugly.
-Such a simple yet difficult lift, must get stronger.
WOD:
2K row - 8:21
2K run - approx 5:45
14:27
-Decided not to go all out on the row and just pace myself. Stayed around 2:05-2:10/500m and about 26-28 s/m
-Sped up the last 250m, but didn't want to smoke my legs for the run
-Started my run probably close to 8:50-8:55 after slowly getting off the rower, walking down the stairs and across the gym.
-Went hard, but definitely not a sprint, my breathing was really off.
-Went back to run with mom and she ran about 200+m extra than she had too. Scared me shitless since I couldn't see her and thought she was on the ground. ugh.
-So I got in about 1.25 miles of running tonight.
-liked the pure cardio work today, nice way to ease into the week after being sore from Sunday and starting the cleanse.
Last night was kind of an eye opening/depressing night. I took pictures in the same bikini I was taking pics in since I started CF, but the last time I took pics in it was last April. That's when I won the BBC at Fire, and I really leaned out. Comparing them to the ones I took last night just made me cry. I know I've put on more muscle, but yuck. I have a long way to go and I hope I can get out of this hole and find whatever I had in me last spring to get there. I know a lot has changed since then, i.e. school, jer's health, etc. but I don't know...trying to stay positive...
Started a new cleanse/diet on Monday. Alicia, Mom, Hannah and I are doing it and keeping each other on track. hoping this helps get of the plateau we've been on and can get where we want.
Monday:
Strength: Press 3-3-3-3-3 @ 85% of 1RM - used 83# (which is more like 89% of 1Rm, didn't want to switch weights since I was sharing a bar, 85% would've been 80.5#)
-Press needs work, so I decided to just go up to the same weight as Julie, whom I was sharing a bar with.
-Definitely heavy, and a couple of the sets were ugly.
-Such a simple yet difficult lift, must get stronger.
WOD:
2K row - 8:21
2K run - approx 5:45
14:27
-Decided not to go all out on the row and just pace myself. Stayed around 2:05-2:10/500m and about 26-28 s/m
-Sped up the last 250m, but didn't want to smoke my legs for the run
-Started my run probably close to 8:50-8:55 after slowly getting off the rower, walking down the stairs and across the gym.
-Went hard, but definitely not a sprint, my breathing was really off.
-Went back to run with mom and she ran about 200+m extra than she had too. Scared me shitless since I couldn't see her and thought she was on the ground. ugh.
-So I got in about 1.25 miles of running tonight.
-liked the pure cardio work today, nice way to ease into the week after being sore from Sunday and starting the cleanse.
Last night was kind of an eye opening/depressing night. I took pictures in the same bikini I was taking pics in since I started CF, but the last time I took pics in it was last April. That's when I won the BBC at Fire, and I really leaned out. Comparing them to the ones I took last night just made me cry. I know I've put on more muscle, but yuck. I have a long way to go and I hope I can get out of this hole and find whatever I had in me last spring to get there. I know a lot has changed since then, i.e. school, jer's health, etc. but I don't know...trying to stay positive...
Wednesday, January 11, 2012
Some days...
Some days you have it....and some days you don't. This single rep max week has been a hard pill to swallow. While I've made a few gains, I'm still wishing for that extra bit. But there's not much I can do now, just have to push past this and train hard.
Since I didn't get the chance to go to the gym yesterday, due to taking a 3 hour standardized test, I went in today to take care of my Press and Back Squat SRM.
Back Squat 1-1-1-1-1
125-145-165-185 PR- 195 fail
We worked on srm back squat back in October before we started this Wendler cycle. At that time I was struggling with this lift by not keeping my chest up and raising my butt first. Just like my front squat on Monday, I got the 195 up 3/4+ of the way and couldn't get that last little bit. I do not understand how I can get it that far, but can't get it the rest of the way! I'm RIGHT THERE!!!! ugh, so frustrating. But I know I have it, I tried it 3 times and got closer every time, just not all the way. I've got it next time... Some positives to take away: I'm not dropping my chest like I used to. I've placed the bar a little lower on my back to prevent myself from "taco-ing", which allows my butt and chest to raise at the same time. I'm getting better at not bottoming out and finding that just below parallel spot.
So, I probably shouldn't have even attempted the Press srm after that since I was a little defeated. But I figured I would give it a shot....not a good idea. I'm going to have to redo this one.
Press 1-1-1-1-1
55-65-75-85-96 Fail
While I know this is going to be the hardest of the lifts to PR on, I still feel like I could've done better. 85 felt hard to get up. At that point I should've just called it quits and waited for another day. Instead I attempted to put up 96# three different times. Each time I barely got it to my nose. My old srm is 95#, so I wanted to just get it by at least a pound. But I don't even know if I could've put up 95 today. I'm definitely going to have to tackle this another day when my head is in the right spot...
Since I didn't get the chance to go to the gym yesterday, due to taking a 3 hour standardized test, I went in today to take care of my Press and Back Squat SRM.
Back Squat 1-1-1-1-1
125-145-165-185 PR- 195 fail
We worked on srm back squat back in October before we started this Wendler cycle. At that time I was struggling with this lift by not keeping my chest up and raising my butt first. Just like my front squat on Monday, I got the 195 up 3/4+ of the way and couldn't get that last little bit. I do not understand how I can get it that far, but can't get it the rest of the way! I'm RIGHT THERE!!!! ugh, so frustrating. But I know I have it, I tried it 3 times and got closer every time, just not all the way. I've got it next time... Some positives to take away: I'm not dropping my chest like I used to. I've placed the bar a little lower on my back to prevent myself from "taco-ing", which allows my butt and chest to raise at the same time. I'm getting better at not bottoming out and finding that just below parallel spot.
So, I probably shouldn't have even attempted the Press srm after that since I was a little defeated. But I figured I would give it a shot....not a good idea. I'm going to have to redo this one.
Press 1-1-1-1-1
55-65-75-85-96 Fail
While I know this is going to be the hardest of the lifts to PR on, I still feel like I could've done better. 85 felt hard to get up. At that point I should've just called it quits and waited for another day. Instead I attempted to put up 96# three different times. Each time I barely got it to my nose. My old srm is 95#, so I wanted to just get it by at least a pound. But I don't even know if I could've put up 95 today. I'm definitely going to have to tackle this another day when my head is in the right spot...
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