12 Days of MaXmas - Deadlift - Dec 31

Buy in
3x10ish FtB
2x10ish Y-pulls
4 mins.

Here's the deadlift result that I was dreading.
5x225/0x295/(nearly walked away)/5x245/5x265/5x285/0x295
15 mins.

325 last maXmas. Used to be that 315 was some kind of big mental barrier. Now it's 295? 295 was supposed to be an easy pull on my way into the 300s. Five at 285, then only a bar bend at 10 more? Inexplicable. Something's not right.

Cash out
Bench press
225 x10/x10/x6/x5
8 mins.

9 hours - 2130/0630. 28 minutes total, PE: 7. 2 days.

12 Days of MaXmas - Front Squat - Dec 29

Feeling a bit shaky today, after fighting the valleywhatever for the last week plus, but needing to get something thrown into the fire. Monday; Squat day.

Got a double at 255 here last MaXmas, pretty confident I would beat it today. Didn't have all the juice to beat the old mark as well as I mightacoulda though. Funny how 255 felt good, but 265 sure didn't. The rarefied air there at the limits of my atmosphere.
5xbar/5x 135/3x 185/3x 225/2x 245/2x 255/1x 265
16 mins.

Cash out
4x 10 step back lunges with bar only.
10 mins.

8.5 hours - 2200/0630. 26 minutes total, PE: 7. 11 days. 
225/16.

12 Days of MaXmas - Vert and 2K Row - Dec 18

Buy in
4x8 FtB.

Test for Vert jump, just against the wall with chalk and a measuring tape. Fourth jump was just a touch better than the first - 25".

2K row. Setting out to beat last year's 8:05. Gamed it a little during the first 500m, just trying to breathe and pull long. Kept the splits at about 1:57 in the early going. There's a special sort of agony with this event.
7:45.

Cash out
Couple sets of Y-pulls on the way out.

8 hours - 2200/0600. 30 minutes total, PE: 10. 24 hours. 


12 Days of MaXmas - OH Press - Dec 17

195 last year at this time.

185 went up easy, then 195 was nothing doing. Maybe a bad day, but I should be able to do 195 cold. 

Bummed.

8 hours - 2200/0600. 10 minutes total, PE: 6. 24 hours. 
229/16.

12 Days of MaXmas - Pull Up - Dec 16


13 pulls last year. Trepidation all morning that I'd not meet that number. Kipped for 17 though, before flying off with grip failure. If I could've hung on longer, I could've done a couple more.
Anyway, I weigh what I weighed last year, so here's to a 30% improvement in my V-pulling capacity. Nice to chalk up a win.

8 hours - 2200/0600. 10 minutes total, PE: 9. 24 hours. 


12 Days of MaXmas - Oly Squat - Dec 15

Squat for 1RM

6x135/5x185/3x235/2x255/2x275/2x295/1x305/0x315

28 mins.

I got 315 last MaXmas and wanted more. Here we are a year later, and a step backward. This was a huge fail, not at all what I was hoping for. Sore from Saturday's run, cold all morning in the office at DSS, dehydrated and feeling the pressures of life - maybe not as singularly focused as I would have liked to have been. On the other hand, I've not shown the expansive foundational improvement in this lift that I felt like I'd been working toward this year. Fail, Fail, Fail. Sigh and Scatologia.


8.5 - 1 hours - 2200/0630. 28 minutes total, PE: 8. 48 hours. 

 
Week average:
P195g/C127/F166 : 28/18/54% - Still red, but this is closer to the mark than in weeks past.

12 Days of MaXmas - Clean

Which turned out to be power cleans, although my hope was to get under the bar quicker as the bar got heavier. Technique, pulling power, quickness and my friggin' right brachi all have to get better for this to show any improvement. Still a good amount of pain in my right - but it's chronic pain, not acute injury. So it can suck it.

Buy in
4x15 KB singles @ 40#
6 mins.

Clean for 1RM
5x135/3x155/2x165/2x175/1x185/0x195
15 mins.

6.5 hours - 030/0700. 21 minutes total, PE: 7. 24 hours. 230/14.

P215g/C66/F100 : 43/13/44%, 2048 total cal, 1866 net

12 Days of MaXmas - 2K Row


Okay, so you got gastroscoped yesterday. No food for two days, check. No water yesterday, check. General anesthetic last night, check. Sounds like we're ready for a supramaximal effort on the C2!

Buy in
4x12 Y-pulls
3x15 Hyperextensions w/ 35#
6 mins.

2K row for time. 8:05.
Went out at sub 7:30 pace, blew up at 500m. Absolutely felt like I was rowing Charon's skiff through the 6th circle of hell.

10.5 - 1 hours - 2030/0700. 16 minutes total, PE: 10. 72 hours. 228/14.

P244g/C98/F119 : 40/16/44%, 2606 total cal, 2399 net

12 Days of MaXmas - Bench

Buy in
3x7/5/5 FtB
3 mins.

Bench for max
8x135/5x185/5x225/3x275/2x295/2x315/2x325
There's more there, just taking it easy without a spotter. Going for doubles is much more interesting than going for ones.
then
10x225
14 mins.

Cash out
4xmax reps (10-8) Bent over underhand rows @ 135
6 mins.

7.5 hours - 2330/0700. 25 minutes total, PE: 7. 24 hours. 230/14.

P230g/C75/F122 : 40/13/47%, 2393 total cal, 2163 net

 

12 Days of MaXmas - Front Squat

Buy in
Hamstring curl 3x12, 1 min RI
3 mins.

Front Squat for Max
5x135/5x185/3x205/2x225/2x245/2x255
Previous best was 4x215. Might've done better, but at 255 my form was breaking down. Squatting on an open stand with no spotters, just decided to get what I came for and save another PR for next time.
20 mins.


8 - 1 hours - 2230/0630. 24 minutes total, PE: 9. 96 hours.

P154g/C221/F75 : 28/41/31%, 2456 total cal, 2078 net

12 Days of MaXmas - Deadlift

Buy in
1x10 hyperextensions
3x10 Hamstring curl @ 135
4 mins.

Deadlift for max
185x5/225x5/275x3/325x1/345x0
14 mins.

It's a new late-in-life PR. Used a belt today for the first time in a long while. I'll be using it everytime from here out. Also, I'll be doing more DL for reps - want to stay away from really heavy stuff as I don't want a hernia blowout or back damage, and I want to do some CNS/fiber recruitment. So, my thinking is more 5RM work and an intermediary goal of BWx20 this year.

Cash out
3 rounds, loose timer
Hamstring curl @ 135
Extensions x12 @ 185
Seated Calf @ 70
A-frame singles @ 3
13 mins.


8 - 1 hours - 2130/0630. 31 minutes total, PE: 8. 24 hours.

P211g/C127/F151 : 31/19/50%, 2858 total cal, 2580 net

12 Days of MaXmas - Pull ups

Are you here to look back at what was? Good. Observe, and feel better for your marked improvement.

Pull ups - continuous. 13. FML. This will change in 2014. This fail is a function of grip strength and bodyweight, with back strength only as a secondary factor. This WILL fucking improve.
A try at neutral grip : 5. Half-hearted try.
6 mins.

Cash out
4 rounds, on the current HT timer - in .30 on 1.13
Ring dips (10/9/7/7)
Neutral grip pulls (5's)
10 mins. 


8 - 1 hours - 2230/0630. 17 minutes total, PE: 7. 24 hours. 
231/15. 

P212g/C195/F47 : 41/38/21%, 2076 total cal, 1938 net

12 Days of MaXmas - The Chief

Looking back, I'm really surprised that I haven't counted my rounds on this WoD closely in the past. Today, working solo, I remember why. In the blurry tunnel of suck that this wod creates, you can count to 3, to 6, to 9 - over and over, but you can't remember what a 4 looks like. Holding at about 4 sets per round, carrying over what I could do above that (rather than restarting the sets at Cleans each round).

1: 4 sets, 2: 4 +cleans, 3: 4 +pushups, 4: 5, 5: 4. If I'm correct (and I'm not at all certain that I'm correct here), this is 21 rounds. I used the BB spring to count round the clock, and this would show 19 rounds (although I didn't remember to move the counter as I went through each round, and would much rather have time-lapsed myself, but the phone won't video and run the wod clock simultaneously). So. So remember to bring a freaking friend when you do this wod next time.

Push ups, easy. Cleans required a bit of determination each set-up. Squats were killin' for the first two rounds until my legs just went numb... Squat for max yesterday.

5 hours - 000/0530. 20 minutes total, PE: 9. 24 hours. 232.

P205g/C124/F62 : 44/26/30%, 1902 total cal, 1574 net

12 Days of MaXmas - Oly Squat

Squat for 1RM

5x135/5x185/3x225/2x275/2x295/1x315

19 mins.

315 felt like a logging truck on my back. Not a perfect rep (at least, didn't feel like one) but it was good for a green light. I might have tried at 305, but after 315, I didn't feel like continuing at all. 315 doesn't sound heavy, I know I have acres of potential in this lift.
The real win here is the double at my former PR @ 295. That felt great - bam bam.

3 rounds, + 1 Standing

Standing calf @ 270

Seated calf @ 70

6 mins.


8.5 hours - 2200/0630. 26 minutes total, PE: 8. 24 hours. 
 

P147g/C183/F102 : 26/33/41%, 2587 total cal, 2401 net

The 12 Days of MaXmas - Press

Buy in
2x17 Y-pulls
2x15 Hyperextensions w/ 30# KB
5 mins.

Press for Max
135x3/155x3/175x2/195x1/215x0/205x0/200x0
16 mins.

I've made this mistake before. 195 went up so easily, I thought I'd just bounce all the way up with a pair of tens, but - once you fail at a weight, really hard to get the next one. Also, came in not knowing that 195 was the weight to beat. If I'd been shooting for 200 as a PR, I think I'd have been able to schedule into a win there. 195, then 200, then 205, then whatever would have been the proper play.
I'll be smarter squatting.

12 Days of MaXmas Listing:
Press
Squat
The Chief
-
Pull up
Deadlift
3K Row
-
Bench Press
Clean
Helen
-
Chin up
Front Squat
Mile Run

7.5 hours - 000/0730. 22 minutes total, PE: 6. 48 hours. 
P254g/C44/F183 : 36/6/58%, 2860 total cal, 2675 net