Get Up Offa That - April 30

Woke up an hour before the alarm. Laying in bed, wondering about the day. Lunchtime? Not going to have time to do a session. Evening? No, not then either. 

So, it's now or never right now for today? 

Yes, it's now or never. 

Then get up and get after it. 

What are we doing today then, again? 

Fucking stop thinking about it and do it. GET UP and cross that bridge. Stop being a wuss.

Death by GTO, which is to say, Death by power clean and push press.

@135, 5.2

... an additional round of 5, just to make up for all the second-guessing.

8 mins.

I wonder about myself anymore. It's the natural break here at the end of the month, time to reconsider everything. I'm not up for putting the pedal to the metal, and (I admit it, this is all based on appearance) I was looking at pictures of myself this week and each time thought, "man, you look fat."

I didn't mean to, but from Tuesday to Wednesday this week, lunch to lunch, I did a 24 hour IF. I didn't feel any different than normal. Maybe I'll put a cutting cycle into a full-court press. I don't have the gas, but this might be a new challenge that I can't sink my teeth into - starvation. Down to 205 and see what the BF% does? Possibly.

If only to silence the dueling voices in my head.

8.5 hours - 2130/0600. 8 minutes total. 48 hours. PE: 8.

Bow Out Before Blow Out - April 28

I mean, can we talk? So I wake up a bit early, and it's nice outside and I know I'll have no time in the PM to get in a session. So, let's just squat this morning. Front squat. 
Take care of some constitutional business (this is going to be squats, remember), get into the workout gear, walk into the backyard ... and have to get back into the house to go again. 
Jeez, what did I eat? All set now?

7x135/6x145/ ugh, I feel like my insides are completely twisted up. 6x155/... uh, what's that intense discomforting feeling ... again?/6x165 ...
That's all, gotta run.
8 mins.

The warm down was driving to work with that same need to get to a relief station. Worming in my seat and sweating. If you can get out of bed and squat ass to grass, but crap your pants 45 minutes later, you lose all your points. The spirit is willing but the flesh is weak.

7.5 hours - 2230/0600. 8 minutes total. 48 hours. PE: 6. 229/14.

Squat/Circuit/MA - April 26

Squat in .30 on 2.00
135 x8/185x6/////
11 mins.

- 2 mins - 

4 rounds, HT timer
Ring Row
Ring Dip
Bent over row @ 135 x7-6
KB singles (alternating) @ 53#
... and an extra KB double
21 mins.

- 2 mins -

Bag work, 18 rounds of .15 on, .15 off
Simple singles and two's/stop kick two's.
9 mins.

PM
Walked to/from Church at Hingepoint; easy stretching in the evening.

7.5 hours - 2230/0600. 46 minutes total. 24 hours. PE: 8.
Week Ave: P 178g/25%, C 219g/31%, F 140g/44%.

Shoulder Smoker - April 25

3 rounds, HT timer
Press x7-5 @ 135#
Fat bar deadhang Pulls
Ring Push up x12+
Skinny bar kips
15 mins.

- 1 min -

Front squat x6/8/8/6 @ 135#
... in .30 on 2.00
7 mins. 

A really deep ache in the shoulders - call it rotator cuff damage cake with lactic acid frosting - from the open-grip pressing with the ring-dip closed grip push ups.

7.5 hours - 2230/0600. 23 minutes total. 48 hours. PE: 8.

4-way Circuit - April 22

4 rounds, on the .30 in 1.15 HT timer

Chins x max reps (6-3)
Ring Push ups x max reps (20-12)

Power clean @ 135# x3-8

RDL @ same x9

20 mins.

Less isn't more, it's just both what I have time for, and what I have energy for. I don't have an end game to this on paper, just holding fast right now.

Another Simple Circuit - April 21

4 rounds, on the .30 in 1.15 HT timer

Pulls x8+

Front squat @ 135# x7-8

Ring dip x7

... and another set of pulls.

Squats felt deep and loose in the hole, square and solid on the way up. Not heavy, but this cycle is form-focused, remember.

8 hours - 2200/0600. 16 minutes total. 24 hours. PE: 7. 228/13.

Simple Squat - April 20

Just opening up the hips and testing everything for pains. Added a little from last time - hope to LP a bit until squats are at a presentable level again. Just going to do things deep and right, unconcerned about poundage. Reminding self...

High bar in .30 on 2.00
135 x8/155 x8/8/10/10/10
15 mins.

7.5 - 2 hours - 2230/0600. 15 minutes total. PE: 7.

Circuit n' MA - April 19

Right rotator cuff is achey from tossing the 70# rock at the Scottish Games yesterday.

4 rounds, plus a double with the KB
... in .30 on 1.15
KB swings, single w/ 53# x15
Ring row x max reps (10-8)
Ring dips x max reps (7's)
15 mins.

- one min off then

Bag work, .15 on, .15 off
10 mins.

7 hours - 2230/0630. 25 minutes total. PE: 8.
Week Ave: P 212g/37%, C 129g/23%, F 102g/40%. Good, for putting no effort or thought into it.

PushPullSquat Circuit - April 18

4 rounds, in .30 on 1.15:
Front Squat x8 @ 135#
Pull up x5-6
Press x7-5 @ 135@#

7.5 hours - 2230/0600. 15 minutes total. PE: 8.

Open Hips - April 17

Just getting under the bar to open everything up. Sitting at the computer all day - nope, not optimal. No knee pain today (any lighter and there'd be no excuses anyway). 
Back out in the yard at first light. It's warm enough now, and evenings just aren't working for me.

High bar squat

8/8/8/10/10/10 @ 135# 
in .30 on 2.00

7.5 hours - 2230/0600. 15 minutes total. PE: 7.

Pullstuffs - April 15

4 rounds, HT timer in .30 on 1.15
Press x8 @ 135
Bent Row x8 @ same
10 mins.

1 min then

3 rounds, same timer
Chins x5/4/3
Power clean x5 @ 135
8 mins.

No energy. Came out of this feeling spent and woozy. This isn't what I'd call taxing, even on Tax day. Something's not right.

7.5 hours - 2230/0600. 19 minutes total. PE: 8.

CFFB subs - April 9

I've done some intermittent work during the last weeks, but haven't logged. Not on a training plan, so no need to track. No goal, no point. The poisonous Mulberry out front of the house dropped its pollen-pods from putrid purgatory, and I'd been keeping longer hours juggling jobs. I took a few weeks of the last month off logging the food journal on LoseIt, and haven't kept to a strict sleep schedule, and haven't been regular with the vitamins.
It's been a time off from everything. Spent a few weeks asking, "What's it all for?"
Still don't have a rock solid answer to that question. But I think part of an answer is I'm just wired this way.

Today the CFFB site asked for 
Collegiate
Front Squat 5 RM
Bench Press 5 RM

Conditioning
Complete for time:
Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters.  This should be heavy.
Post weight used and time to comments.

I didn't do any of that conditioning. Subbed everything today.

6 rounds, HT timer in .30 on 1.15
Front squat x5 @ 135/145/155/165/175/185
Ring Dips x6-7
16 mins.

7.5 hours - 2300/0630. 16 minutes total. PE: 8.

50 Shot Test

 

Just an exercise from Stockman's How to Shoot Video that Doesn't Suck - which I highly recommend as a fun and informative workbook, btw - try to work up 50 different angles to view the same thing. Used the iPhone, so no zoom or anything tricky. Got to practice a little with Premiere and Audition too. 

Learned a few things. Mostly, that the sophistication of the modern viewer demands extremely creative and unusual camera angles to maintain visual appeal. Zoom with your feet. Faces really matter too; no face, no eyes, no draw.