Off Schedule - Presses - 20160102

Off Schedule, just pressing as I pass through the backyard today.

OHP
3x 5-6 @ 133#
3x 5-6 @ 115#

Lots going on with family and staying up late and eating like garbage and basically just enjoying Christmas the way it should be enjoyed.

GtG 4.4 - Goblet Squats - 20151231

Started the year doing 531, ended it with goblet squats. Not with a bang, but a whimper. Good thing I'm a humble man, here at the end of 2015.

Buy in, no timer
2x20 Hip Thruster, strong band
2x25 Adductor, medium band
-

3x20 Hip Thruster, strong band
3x10-11 RDL @ 133#
14 mins.

Main set, 1 min RI
5x 20 Goblet Squats @ 53#
14 mins.

Antagonists
HT timer
4 rounds, Kips x8ish

3 rounds, Ring dips x7ish
9 mins.

8.5 hours - 2130/0600. 38 minutes total. PE: 7.

GtG 4.2 - Front Squat - 151229

Buy in
5 Rounds, no timer

2x25 Adductor, medium band
2x25 Hip Thruster, strong band
5 mins.
3x25 Hip Thruster, strong band
3x10-11 GtO @ 113#
9 mins.

Sitting on the 16" Hip thruster backrest feels like it creates better activation during adductors than sitting on the 20" plyo box.

Main set
3 rounds, 1.30 RI
Front Squat x9/11/12 @ 135#
8 mins.

8 hours - 2200/0600. 24 mins total. 24 hours, PE 6.

GtG 4.1 - Oly Squat - 151228

AM
6x7ish hammer curl w/ 41# water jugs
7 mins.

Buy in
5 Rounds, no timer
2x25 Hip Thruster, strong band
2x25 Adductor, medium band
6 mins.
3x25 Hip Thruster, strong band
3x10-11 RDL @ 133#
6 mins.

Main Set
Oly Squat, in .30 on 2.00
10x 135/6x 205/3x6 @235
11 mins.

Adding in RDLs today, really feeling the lack of balance with no hamstring work in this squat-focused program, and with all the sitting in the truck for work (6+ hours today). 
Squats were ATG, no messing around. 6's @ 235 isn't anything to write home about, but it's progress from where I've been. Infrequent sessions, crazy schedule, no-watch nutrition, and I'm still moving forward - I'll totally take it.

Did assessment today. Not much movement in a month; see lots of loss in upper body size  with no real upper body work on this program. This misses the GTG week 4.



6.5 hours - 2130/0400. 32 mins total. 5 days, PE 8. 226.

GtG 3.6 - Goblet Squats n' PushPull - 151222

Knees are achy lately. Lots of sitting, but also not stretching the quads or doing hamstring work. Don't want to blame it on the GtG protocol - I'm not working wholistically here.

Buy in, no timer
4x20 Hip Thruster, strong band
3x15 Adductor, medium band
9 mins.

Main set, 1 min RI
4x 20 Goblet Squats @ 53#
7 mins.

Antagonists
4 rounds, double down with a single 1 min RI
Press @ 135# 6/7/8/2
Pull up x3-5's
11 mins.

6.5 hours - 2130/0415. 28 minutes total. PE: 6.

GtG 3.5 - Front Squat - 151219

Warm up
Jump rope, 1 min
10x squat jumps
30 sec static hang
12x Y-pulls
3 mins.

Buy in
2 Rounds, loose timer
4x20 Hip Thruster, strong band
3x15 Adductor, medium band
9 mins.

Main set
4 rounds, in .30 on 2.00
Front Squat x10-12 @ 135#
10 mins.

3 rounds, HT timer
Ring Row, max reps
Y-pulls, max reps
8 mins.

8.5 hours - 2230/0700. 31 mins total, PE 6. 4 days.

GtG 3.4 - Oly Squat - 151215

Jumping ahead a week, this is too easy for even an Easy day. Doing the minimum with the minimum time available to give up to the cause. Squats felt strong and good today; down from 245# to 235# though. No knee pain - super cold outside; the bar hurt to hold.

Buy in
2 Rounds, loose timer
3x20 Hip Thruster, strong band
2x15 Adductor, medium band
9 mins.

Main set
Oly Squat - 1 min RI
10x 135#, 10x 185, 235 x5/5/5/5
10 mins.

6.5 hours - 2130/0400. 20 mins total, PE 6. 24 hours.

GtG 2.3 - Goblet Squats - 151214

Do work. Do the minimum, but stay on schedule.

Buy in, no timer
3x20 Hip Thruster, strong band
2x15 Adductor, medium band
6 mins.

Main set, 1 min RI
3x 20 Goblet Squats @ 53#
5 mins.

8 hours - 2130/0530. 11 minutes total. PE: 5.

GtG 2.2 - Front Squat n' PullPush - 151211

Buy in

2 Rounds, loose timer

2x15 Adductor, medium band

2x20+ Hip Thruster, strong band

7 mins.

Main set

4 rounds in .30 on 2.00

Front Squat @ no count/8/10/9 @ 135#

8 mins.

Antagonists

3 rounds, HT timer

Chins x5-3's

OH press x10-8 @115#

… one more Chin.

9 mins.

6 hours - 2130/0330. 25 mins total, PE 7. 24 hours.

GtG 2.1 - Oly Squat, Racing the Rain - 151210

In a rush to pull out the Hip thruster and get it back under the eaves before the rain really started up - and then, it just quit. HPCs felt really nice tonight.

Buy in

2 Rounds, no timer

2x15 Adductor, medium band

2x20 Hip Thruster, strong band

7 mins.

Main Set

Oly Squat, in .30 on 2.00

10x 135/5x 205/4x 225/245 x4/4/4

12 mins.

… last sets felt better than the first sets.

3 rounds, HT timer

Hang Power Cleans @ 115 x8ish

4 mins.

24 mins total, PE 6. 24 hours.

GtG 1.6 - Goblet Squat - 151209

Buy in

2 Rounds, loose timer

2x20 Hip Thruster, medium band

2x15 Adductor, medium band

5 mins.

Main set, no timer

3x 20 Goblet Squats @ 53#

Super-ed in FtB during the RI (tried rollouts but my lower abs felt like they were tearing they are so sore)

10 mins.

Antagonists

3 rounds, HT timer

Pendlay row, x10 @ 135#

Dynamic Push ups x10

10 mins.

26 mins total, PE 7. 24 hours.

GtG 1.5 - Front Squat - 151208

Strict pull up, chin up, neutral grip

3 rounds each, HT timer (2's-3's, mostly)

11 mins.

Buy in

2 Rounds, loose timer

2x20 Hip Thruster, medium band

2x15 Adductor, medium band

6 mins.

Main set

Front Squat 6/7/8/9 @ 135#

8 mins.

11 + 14 mins total, PE 5. 24 hours.

GtG 1.4 - Squat and Leave - 151207

2 rounds, no timer
Band abductions, medium band x15
Hip Thruster, medium band x20
6 mins.

6 rounds, in .30 on 2.00

Oly Squat 135 x10/205 x5/225 x5/245 x3/3/4

12 mins.

8.5 hours - 2130/0600. 18 mins total. 18 hours, PE 6.

GtG 1.3 - Goblet Squats 234 - 151206

2 rounds, no timer
Band abductions, medium band x10
Hip Thruster, medium band x20
5 mins.

3 rounds, no timer

Ab Wheel Rollouts
Goblet squats w/ 53# KB x20
11 mins.

4 rounds, loose timer 40 secs RI

Press x10 @ 105

Strict Pull ups x4-5

13 mins.

7 +1 hours - 2230/0530. 30 mins total. PE 5.

Assessment & GtG 1 - Goblet Squats - 151128

2 rounds, no timer
Band abductions, medium band x10
Hip Thruster, medium band x20
7 mins.

3 rounds, no timer
Goblet squats w/ 53# KB x20
5 mins.

Easy day to kick this off. Not every day has to hurt - just force some adaptation, yah.

Baseline measurements for the upcoming month:

Pretty much the same as all year.

For the next um, 29 more days, we'll be squatting every day with one grace day on Sundays; only going for increased volume rather than weight through the month. Base looks like this:

Workout 1                                    MON          THU
Assist 1 Banded Hip Thrust              2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Oly Squat (245#)                    3 x 3         4 x 3

Workout 2                                   TUE         FRI
Assist 1 Banded Hip Thrust             2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Front Squat (135#)                3 x8-12 3 x8-12

Workout 3                                     WED       SAT
Assist 1 Banded Hip Thrust               2 x 20 2 x 20
Assist 2 Band Seated Hip Abduction 2 x 10 2 x 10
Main: Goblet Squat (all at 1.5 pood)  2 x 20 2 x 20

Today's Saturday, so today was Workout 3 of Week 1.

Week 2
Assist 1 Banded Hip Thrust             3 x 20 3 x 20
Assist 2 Band Seated Hip Abduction 2 x 15 2 x 15
Back Squat increases to                3 x 4       4 x 4
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to              3 x 20 3 x 20

Week 3
Assist 1 Banded Hip Thrust             4 x 20 4 x 20
Assist 2 Band Seated Hip Abduction 2 x 20 2 x 20
Back Squat increases to                3 x 5        4 x 5
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to               4 x 20 4 x 20

Week 4
Assist 1 Banded Hip Thrust             5 x 20 5 x 20
Assist 2 Band Seated Hip Abduction 2 x 25 2 x 25
Back Squat increases to                3 x 6         4 x 6
Front Squat remains the same 3 x8-12 3 x8-12
Goblet Squat increases to              5 x 20 5 x 20

If the Oly and Front squats are way too easy, I'll increase the weight - but for now, I'll keep it all light if only to get over this nagging knee pain. Movement! Technique! Grease the groove! There's more to get excited about than moving mass.

Every other day when squat work is done and time allows, I'll rotate the three additions:
A: Clean/Y-pulls - Pendlay row/Ring dips
B: DB Thrusters/Deadlift - Weighted Chins/OH press
C: Weighted Pulls - MA Bag Work

Nothing hard, nothing over the top. Squats are the movement of the month.

8 hours - 2200/0630. 14 mins total. 24 hours, PE 5. 228/12.

531 1b Power Clean - Jan 21

Buy in
5 rounds, no timer
Hamstring curl @ 125 x12-10
Calves on the A-Frame @ 6.5 x12
Cleans x8 @ 115#
(3 rounds) Extensions @185 x12
16 mins.

531
Rx: 3x3 @ 130/145/165
135 x4/145 x4/165 x4 
5 mins.

Warming up with the circuit, and especially the light cleans, is the way to go on this day. BBB after the 531 (65% would be 150) is too much for me right now. For once, I did it right ... I can front-load the heavy work on every other day, but not this one. And, note that the heavy cleans do not feel good. The cleans for reps do. Just need to grease the groove here.

9 - 1 hours - 2130/0630. 22 minutes total, PE: 7. 24 hours. 232/13.  
P197g/C213/F104 : 36/22/43%, 2589 total cal, 2360 net