A. Nick and I messed around with some different types of squats. Now my legs are sore. They're fucking awesome and strong and could crush an elephant's skull with a headscissors, but right now they're sore.
Back squats: I worked up to 5 x 255 lb
Overhead squats: 8 or 10 x 95 lb
Front squats: 5 x 185
B. Some sets of 10 x knee raises, followed by max strict pull-ups
I did like 6 pull-ups each time. LAME.
C. ABS!
-One minute of hollow rock
-3 x 45-seconds of planks
-3 x 16 Russian twists, with a 35-lb KB
Tuesday, November 29, 2016
Saturday, November 26, 2016
VolkeFit
A. Tempo back squats 30x0 2, 2, 2, 2.
185, 205, 225, 235.
B1. Bench Press 2, 2, 2, 2, rest 30s (Used 135 because I'm terrible at benching and had no spotter)
B2. 5 strict pull-ups x 4, rest 1 minute.
Done.
C. 21-18-15-12-9:
-KB swings OH (55 lb)
-sit-ups
-double unders
7:31
185, 205, 225, 235.
B1. Bench Press 2, 2, 2, 2, rest 30s (Used 135 because I'm terrible at benching and had no spotter)
B2. 5 strict pull-ups x 4, rest 1 minute.
Done.
C. 21-18-15-12-9:
-KB swings OH (55 lb)
-sit-ups
-double unders
7:31
Thursday, November 24, 2016
Gold's: EMOMs of squat cleans and strict chin-ups
Snuck away for a late night quickie at the globogym.
A. EMOM of 10 minutes
3 squat cleans @135
Done.
B. EMOM until failure:
4 strict chin-ups
Did 8 minutes before I had to drop off the bar mid-set. Finished that set and called it a night.
A. EMOM of 10 minutes
3 squat cleans @135
Done.
B. EMOM until failure:
4 strict chin-ups
Did 8 minutes before I had to drop off the bar mid-set. Finished that set and called it a night.
Tuesday, November 22, 2016
B-Squad: Tasers and Free Coffee
A. Romanian deadlifts 5-5-5-5-5
Ang said not to go too heavy "like 185."
So I worked up to 175. Look at me, I'm almost a rebel.
B1. Seated Dumbbell Press - 3 rounds of 8
B2. Bent-over Dumbell Rows - 3 rounds of 8 (L+R)
I used 2 x 35lb for both. Could have maybe done a bit more on the press, but the rows were tough for me because... weakness.
C. Three rounds:
-5 km AB ride - easy pace
-15 tuck crunches
-20 seconds hollow rock
-30 hang from bar
Done.
Ang said not to go too heavy "like 185."
So I worked up to 175. Look at me, I'm almost a rebel.
B1. Seated Dumbbell Press - 3 rounds of 8
B2. Bent-over Dumbell Rows - 3 rounds of 8 (L+R)
I used 2 x 35lb for both. Could have maybe done a bit more on the press, but the rows were tough for me because... weakness.
C. Three rounds:
-5 km AB ride - easy pace
-15 tuck crunches
-20 seconds hollow rock
-30 hang from bar
Done.
Saturday, November 19, 2016
VolkeFit: Forgot what I was gonna call this one
A1. Back squats 3, 3, 3, 3
A2 Power Snatch 2, 2, 2, 2 @ 135
I think I ended up at 245 on the back squats.
B. Front squats 3, 3, 3, 3,
Ended up at 225.
C.
5 power cleans @ 135
12 box jumps (20")
30 seconds ring front lean rest
10 cal AirBike
Wednesday, November 16, 2016
Golds: Do you even lift, bro?
Gold's is open late. I decided to give this a shot.
Power cleans:
3 sets of 5x135
3 sets of 5x155
3 sets of 5x175
Squats:
5x135
5x185
5x225
Power cleans:
3 sets of 5x135
3 sets of 5x155
3 sets of 5x175
Squats:
5x135
5x185
5x225
Sunday, November 13, 2016
Gold's with Nick: Oly Oly Oxenfree
Back at Gold's with Nick... the east location this time.
We worked mostly on some Olympic lifts, keeping the weights reasonable since Gold's Gym has like twenty treadmills but no bumper plates.
1. Olympic lifts
Power cleans
Sets of five. Did I go to 155 on this, or just keep it at 135? Hmm... can't remember.
I finished these off with some squat cleans and jerks.
Rack jerks
Sets of 3 - I went up to 175.
Snatch
Fives. Stayed at 95, since we can't drop the bar.
2. Other stuff:
-Incline dumbbell bench presses. I used 2x40. Nick used 2x85, I think. Fuck.
-Tricep pull-downs. - Nick told me to flex at the bottom. I told him I WAS flexing, but my arms are just puny.
-Weighted pull-ups. - Chained a 25 lb plate to my waist and I tried to do 5. Could only do four, twice.
3. ABS!!
35 seconds on, 25s rest:
-leg raises
-scissors
-bicycle crunches
-Russian twists with a 15 lb plate (I think)
Then finish it off with a one-minute plank.
Then do the same thing, still ending with a plank, but in reverse order for everything else.
It hurt. It hurt really bad. I guess that's how you know it's working.
We worked mostly on some Olympic lifts, keeping the weights reasonable since Gold's Gym has like twenty treadmills but no bumper plates.
1. Olympic lifts
Power cleans
Sets of five. Did I go to 155 on this, or just keep it at 135? Hmm... can't remember.
I finished these off with some squat cleans and jerks.
Rack jerks
Sets of 3 - I went up to 175.
Snatch
Fives. Stayed at 95, since we can't drop the bar.
2. Other stuff:
-Incline dumbbell bench presses. I used 2x40. Nick used 2x85, I think. Fuck.
-Tricep pull-downs. - Nick told me to flex at the bottom. I told him I WAS flexing, but my arms are just puny.
3. ABS!!
35 seconds on, 25s rest:
-leg raises
-scissors
-bicycle crunches
-Russian twists with a 15 lb plate (I think)
Then finish it off with a one-minute plank.
Then do the same thing, still ending with a plank, but in reverse order for everything else.
It hurt. It hurt really bad. I guess that's how you know it's working.
Saturday, November 12, 2016
VolkeFit: Tempo Back Squats and Soul-Sucking Metcon
A. Back Squats
30x0 (descend slowly, stand up normally) in two waves
3,2,1
rest
3,2,1 (225, 235, 245)
B. 7 rounds, for time:
-3 wall walks
-4 squat cleans (135 lb)
-5 strict pull-ups
-6 KB swings (60 lb
-7 calories on the air bike.
Way harder than it looks. 25:17
30x0 (descend slowly, stand up normally) in two waves
3,2,1
rest
3,2,1 (225, 235, 245)
B. 7 rounds, for time:
-3 wall walks
-4 squat cleans (135 lb)
-5 strict pull-ups
-6 KB swings (60 lb
-7 calories on the air bike.
Way harder than it looks. 25:17
Sunday, November 6, 2016
Gold's with Nick: Seeing how the other half works out
November is supposed to get colder so garage workouts are getting moved indoors. Nick has a Gold's membership and I'm going to do a one-month trial so we can do our workouts there.
We went to the "Golds Gym Executive" location downtown today.
It's a very nice facility, in its own way. Obviously, quite different from CrossFit gyms that I'm used to, but it seemed like a great place to work out if you are doing more traditional (ie non-CrossFit-style) workouts.
Given that I was out of my element there, Nick led me through a typical weightlifting workout that he would do. It was fun. It included lifts that I've done the odd time in the past, but not all that much, and it showed in the amount of weight I could lift vs. the amount Nick was doing. And he's a humble guy, so he was probably holding back so as to not show me up.
Because -- HOLY SHIT -- Nick is way stronger than me. I mean, it's something anyone could tell if they looked at the two of us side-by-side, but today really hammered that home. At one point, I looked at his arms and realized they were twice as big as mine.
I guess his lifting weights regularly for over two decades had some benefits.
The workout included:
-Bench presses (I maxed out at 155 lb x 5 reps... or was it 8? Nick did 215. Fucking savage).
-Bent over dumbbell rows (Tyler 70 lb x 8; Nick 100 x 8. )
-Dumbell bench presses (Tyler 2x40lb for 10 reps; I can't remember Nick's. It was way more)
-Dumbbell flies (Tyler using a pair of 20 lb x 10 reps for 2 sets; Nick used 40lbs. He's Schwarzenegger, I'm Devito.)
-Lat pull-downs (I think my weight was 125 or 150. I did sets of 10.)
-Close-grip bench press (Tyler: 115 x 10; Nick 165 or something)
-Bicep curls (I think I used 2x 20lbs here, 10 reps.)
At the end, we played around with power cleans and rack jerks. Gold's doesn't have bumper plates -- at least not at that location -- so we had to stay within a reasonable weight range so as not to drop them.
Oly lifting is something Nick hasn't done a lot of, so I gave him a bit of instruction on the technique. It soon became clear to me that he could easily eclipse all of my personal bests if he spent a few days working on them.
I did sets of 135 x 5 for the cleans and 155 x 5 for the rack jerks.
The locker room at Gold's is very nice. I'd hang out there if it wouldn't be weird.
We went to the "Golds Gym Executive" location downtown today.
It's a very nice facility, in its own way. Obviously, quite different from CrossFit gyms that I'm used to, but it seemed like a great place to work out if you are doing more traditional (ie non-CrossFit-style) workouts.
Given that I was out of my element there, Nick led me through a typical weightlifting workout that he would do. It was fun. It included lifts that I've done the odd time in the past, but not all that much, and it showed in the amount of weight I could lift vs. the amount Nick was doing. And he's a humble guy, so he was probably holding back so as to not show me up.
Because -- HOLY SHIT -- Nick is way stronger than me. I mean, it's something anyone could tell if they looked at the two of us side-by-side, but today really hammered that home. At one point, I looked at his arms and realized they were twice as big as mine.
I guess his lifting weights regularly for over two decades had some benefits.
The workout included:
-Bench presses (I maxed out at 155 lb x 5 reps... or was it 8? Nick did 215. Fucking savage).
-Bent over dumbbell rows (Tyler 70 lb x 8; Nick 100 x 8. )
-Dumbell bench presses (Tyler 2x40lb for 10 reps; I can't remember Nick's. It was way more)
-Dumbbell flies (Tyler using a pair of 20 lb x 10 reps for 2 sets; Nick used 40lbs. He's Schwarzenegger, I'm Devito.)
-Lat pull-downs (I think my weight was 125 or 150. I did sets of 10.)
-Close-grip bench press (Tyler: 115 x 10; Nick 165 or something)
-Bicep curls (I think I used 2x 20lbs here, 10 reps.)
At the end, we played around with power cleans and rack jerks. Gold's doesn't have bumper plates -- at least not at that location -- so we had to stay within a reasonable weight range so as not to drop them.
Oly lifting is something Nick hasn't done a lot of, so I gave him a bit of instruction on the technique. It soon became clear to me that he could easily eclipse all of my personal bests if he spent a few days working on them.
I did sets of 135 x 5 for the cleans and 155 x 5 for the rack jerks.
The locker room at Gold's is very nice. I'd hang out there if it wouldn't be weird.
Saturday, November 5, 2016
VolkeFit: Stairs will be hard tomorrow
A. 12-min EMOM:
-1 power clean (135 lb)
-2 push press
-1 squat clean
Done.
B. Using 135 lb, do 50 front squats. Do five wall walks every break.
I'm not sure if I was supposed to do this for time, but I didn't.
In order to minimize the wall walks, I did the squats in sets of 20, 15, and 15.
C. Airbike ride at a medium pace for 10 minutes.
Done.
-1 power clean (135 lb)
-2 push press
-1 squat clean
Done.
B. Using 135 lb, do 50 front squats. Do five wall walks every break.
I'm not sure if I was supposed to do this for time, but I didn't.
In order to minimize the wall walks, I did the squats in sets of 20, 15, and 15.
C. Airbike ride at a medium pace for 10 minutes.
Done.
VolkeFit: Stairs will be hard tomorrow
A. 12-min EMOM:
-1 power clean (135 lb)
-2 push press
-1 squat clean
Done.
B. Using 135 lb, do 50 front squats. Do five wall walks every break.
I'm not sure if I was supposed to do this for time, but I didn't.
In order to minimize the wall walks, I did the squats in sets of 20, 15, and 15.
C. Airbike ride at a medium pace for 10 minutes.
Done.
-1 power clean (135 lb)
-2 push press
-1 squat clean
Done.
B. Using 135 lb, do 50 front squats. Do five wall walks every break.
I'm not sure if I was supposed to do this for time, but I didn't.
In order to minimize the wall walks, I did the squats in sets of 20, 15, and 15.
C. Airbike ride at a medium pace for 10 minutes.
Done.
Friday, November 4, 2016
Regina Boxing Club: No Regrets
A.3-Part Partner workout
1) While one partner runs, the other partner does:
-9 burpees
-9 squat thrusts
-then 6 and 6
-then 3 and 3
Once the first partner is done, the other one goes.
There is a 6 minute time cap. When both are done, both do sit-ups for the remaining time.
My partner Fabio and I got done with more than 3 minutes left.
2) While one partner runs, the other partner does:
-12 URpees
-12 push-ups
-then 9 and 9
-then 6 and 6
Then switch.
Time cap is 7 min. More sit-ups!
3)While one partner runs, the other does:
-15 squats
-15 mountain climbers (L+R=1)
-12 and 12
-9 and 9
Switch.
8min time cap.
Do part 1) in time remaining.
B.Time for Punching!
-3 minutes - hitting the bag in the combinations Pat calls out.
-3 minutes of trading off with a partner - one runs 2 laps and the other does 4-punch combos.
-3 minutes trading off, hitting partner's hands. My partner for this one was an older guy who really liked to joke about doing cocaine. At least, I think he was joking.
1) While one partner runs, the other partner does:
-9 burpees
-9 squat thrusts
-then 6 and 6
-then 3 and 3
Once the first partner is done, the other one goes.
There is a 6 minute time cap. When both are done, both do sit-ups for the remaining time.
My partner Fabio and I got done with more than 3 minutes left.
2) While one partner runs, the other partner does:
-12 URpees
-12 push-ups
-then 9 and 9
-then 6 and 6
Then switch.
Time cap is 7 min. More sit-ups!
3)While one partner runs, the other does:
-15 squats
-15 mountain climbers (L+R=1)
-12 and 12
-9 and 9
Switch.
8min time cap.
Do part 1) in time remaining.
B.Time for Punching!
-3 minutes - hitting the bag in the combinations Pat calls out.
-3 minutes of trading off with a partner - one runs 2 laps and the other does 4-punch combos.
-3 minutes trading off, hitting partner's hands. My partner for this one was an older guy who really liked to joke about doing cocaine. At least, I think he was joking.
Tuesday, November 1, 2016
B-Squad: Planks for the Row-mantic evening
I'm not proud of this blogpost's title, but it's early and the coffee hasn't kicked in yet.
A. Planks
5 rounds with back-to-back-to-back 30-second stints each of
-Front plank
-Left plank
-Right plank
1 minute rest between rounds
B. Rowing
7 rounds
-90 seconds rowing at 80 per cent (I kept it between 1:50 and 2:00 per 500m)
-60 s at 50 per cent
No rest between rounds, so you're on the rower for 17:00 straight, which not my idea of fun.
Total distance rowed: between 4200 and 4300 m
The Boy joined me at the gym tonight. The planks were tough on him but he did great with the rowing. He was told he only had to do 5 rounds, but he opted to do 7 instead, and rowed around 2.5 km total. I'm very proud of him.
A. Planks
5 rounds with back-to-back-to-back 30-second stints each of
-Front plank
-Left plank
-Right plank
1 minute rest between rounds
B. Rowing
7 rounds
-90 seconds rowing at 80 per cent (I kept it between 1:50 and 2:00 per 500m)
-60 s at 50 per cent
No rest between rounds, so you're on the rower for 17:00 straight, which not my idea of fun.
Total distance rowed: between 4200 and 4300 m
The Boy joined me at the gym tonight. The planks were tough on him but he did great with the rowing. He was told he only had to do 5 rounds, but he opted to do 7 instead, and rowed around 2.5 km total. I'm very proud of him.
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