deadlifts

today was deadlift day and it was pretty fun. haven't done them in a long time. felt pretty good after some time off. John was surprised that i can lift 445 once but can't rep out 5 at 385. I told him its the last 15 years of me working only on beach muscles only. I used to be obsessed with bodybuilding(never competed)and would do one short short short heavy set to complete failure one time per muscle group/per week. My muscles looked big but they were only good for one heavy lift. i also think my brain has been conditioned to go balls out for one or two reps and then fade. I'm trying to work on it and i do feel like its getting better but i still have a long ways to go. I really want to focus on the barbell this year. Aaron loaned me his barbell cert book and i have a new appreciation for the barbell now.

Workout:
deadlifts
forgot the progression but couldn't complete 5 at 385(got 2 or 3). Highest set i completed was at 365 which felt really good actually.
WOD
3x
2laps
5 pistols(did first set unassisted and it took 10 minutes per leg)
20 ball slams.
Time: Super Slow

Diet:
8am Muscle Milk
11am Ice Cream Bar
1pm Smoked Turkey Salad
2pm Brownie Sundae
Rest of the day: Birthday Carbs!!

trying to resist

i said id back off from the gym but i'm having a hard time. I dont like off days. i am taking today off since it wouldn't make sense for me to aggravate my shoulder. think i'll go tomorrow though since its deadlifts and those dont usually hurt(besides good hurt). I've been drinking a ton of water.

workout:
rode bike to work

Diet:
8am Muscle Milk
11am 10 corn chips(have a chips brand)
5pm 3 slices of lucky lab pizza
8pm Muscle Milk

day3 back

so didn't plan on going to the gym today but after i saw the workout on Nadine's blog, i just had to do it. I just canceled for tomorrow since it going to be a shoulder workout. Since i worked the crap out of my chest, back, and legs, in todays workout, i figure going tomorrow might be pointless for me since i can't do shoulder work yet. Today was a great workout. It was a humbling one for sure. Shoulder hurt a little on the pushups but other than that it was a pretty pain free workout. I think it took me almost 40 minutes to complete the thing. i don't know how people do those leg circuits without having to stop. i feel the biggest lactic acid burn ever when doing those.
Workout:
2 rounds:

10 pass-through
10 overhead squat
100 jump rope

WOD(in reverse order. i stole this from Nadine's blog):
1000m row
50 push-ups
25 mountain climbers
25 2-hand swings (24k)
Leg circuit
50 sit-ups
25 mountain climbers
25 2-hand swings
Leg circuit
50 Russian twists (16k)
25 pull-ups (dead hang)
25 2-hand swings
Leg circuit
37minutes and a lot of seconds.

Diet:
8am Muscle Milk
2pm Gravy's Desario Scramble with Hashbrowns
8pm Muscle Milk

back in the gym

i took about a week off from the gym and yesterday was my first day back. My friend Andy came and really liked it. I felt pretty pain free yesterday but today my shoulder hurt so bad, i couldn't do dips or turkish get ups. Then on the 25lb kb h2h swings, my back felt really stiff. Jeff was commenting on feeling the same way. i think i was stiff from last night's swings starting from the floor behind the feet. i think i'd like to stick with 3 or maybe 4 workouts a week but i'm not sure which days to pick for my body to get the best results. for a while, i'm going to try mon-thursday mornings. i like the idea of having thursday morning through monday morning to rest and recover. i may try that for a few weeks and then maybe try a different schedule. Today's workout was perfect for my injuries because it didn't irritate anything. I really enjoy the longer sprints. I dont' like the jingle jangles very much because its too much transition time. i loved the longer sprints. I did some back squats over the weekend. Did six sets of 10 at 135 working on Rippetoe form. i've been so conditioned to squat with my chest up driving with the quads and the rippetoe form actually has the drive leading with the hips. it feels really unfamiliar to me but i can see how you can generate a lot more power by engaging the hamstrings.

Workout
warm up
h2h swings(lower back felt pain doing this even with 12k kb)
goblet squats
figure 8s

Skill
just did pw rollouts and sandbag get ups because of shoulder pain.

Wod 4 rounds of 30/30
sprints
jumping pullups
burpees
row
bear crawl

Diet
8am Muscle Milk
10am Muscle Milk
2pm Muscle Milk
5pm muscle milk
6pm oatmeal with banana and blueberries
9pm oatmeal with banana and blueberries

gonna rest for a bit

i've been going hard for quite a while and my body is telling me settle down a bit and rest. i've been going 6 days a week now for several weeks with 5 or less hours of sleep each night and less than a gallon of water each day. My body is aching. I'm going to take the rest of this week off and rest up a bit. I've been working a lot which me sleeping a little less than normal. My major project is just about over so i should be able to catch up on sleep soon. when i return on monday, i think i will stick to 5 days per week with friday being a morning workout. I think the friday morning to Monday is the kind of rest period my body does best with. I think my ego, wants to go harder, faster, more often, but i'm starting to see my strength and comfort decline from a lack of rest and water. Its hard because my mental health is so dependent on working out.
workout:
rode bike to work

diet:
9am: muscle milk

glad that's over

i'm glad todays workout is over. sometimes we learn lessons the hard way, and today was one of those times. i learned never to bet Nathan again. I should have cashed in on the bet he owes me for the 700lb couples deadlift in exchange for today. i'm still waiting for my left testicle to come back down after wearing those tight shorts. i'm glad i was partnered with Orion since he was wearing equally short shorts. i can't wait to see the pictures from the day. i took a sip of coffee before the workout then i started laughing so hard, it came out my nose. Kinda burned. the music was good. the funniest part of the day was when the Flash Dance song came on. i looked around and saw several people do the little flash dance dance while standing in place. Even Orion was doing it. I would have done it too, but i was having enough testicular pain that i didnt want to bounce anymore than i had to.

workout.
partners workout
10-1 latter
row 1000 meters
80lb med ball cleans
32k kettlebell swings
ring rows
ring hold for 2 min.

Diet:
12am: Muscle Milk

still sore

my butt and traps are super sore still from FGB. Todays workout felt really hard to get into with the soreness still lingering. We did front squats and i didnt feel very strong. my legs felt fine but my core felt weak.

workout
warmup kb stuff(i only did 2 rounds)

Skill Front Squats
3/2/2/1/1/1
135/135/185/225/dropped 275/245

WOD
30,24.20.16,12,8,4,2
db snatch (35lb)
ball slams (20lb)
focused on full extension on ball slams and a steady pace on snatches.
10:11(i think)

Diet:
8am: Muscle Milk
11am: muscle milk
1pm: big bowl popcorn with olive oil and nutritional yeast
4pm: muscle milk

Good sunday

Slept in and had a burrito. Need I say more? Well, ok. I'll say more. I watched some Rippetoe instructional videos today and practiced what I learned at 24Hr fitness. Aaron had shown me some tips he learned that I've really enjoyed working on. I don't thing Rippetoe beleives in the front squat so it wasn't as easy to translate his instruction to the front squat. I worked on front squat, back squat and deadlift form with very little weight. Couldn't help but doing some dumbell bench presses too since I was already at the gym and I know Nathan wants me doing these as often as I can(NOT). Felt really good today. Traps are sore from yesterdays sdlp portion of FGB. This was the first weekend that I've actually relaxed in 7 months. Felt pretty good. I've had a major major project at work that's nearly complete so I'm feeling the release of stress from it being almost over. Ate many burritos lately to celebrate.

workout
Globogym workout on chest and delts
olympic lifts with very light weight working on form.
Row 700m

Diet
2pm: chicken burrito
5pm 3 veg tacos
7pm Ice Cream Sundae
9pm: Muscle Milk

i shouldn't make bets

so i had no blood in my brain and was tricked into placing a bet i shouldn't have placed. Nathan was not happy about my burnout on today's workout. he predicted a repeat performance on FGB. To stop him, i said i'd get 350. When i said that though, i was thinking i had a higher score than i did. i was remembering melissa's score as my own when i placed the bet. plus its a totally lopsided bet. if i win, i get a 3$ burrito. if i lose, nathan gets the priceless treat of getting to laugh at me dressed however he wants me dressed on 80s day. i might have to drink a red bull or something that day. crap. oh well. today's workout was hardest workout ever. i wanted to die. My right shoulder has been sore for weeks so i tried not to get too carried away with push presses. 145 felt challenging without hurting. Nathan said a goal of mine should be a 40k strict press of a kb. i've been trying twice a week to do it. The other day, Matty G and i were trying over and over. i think that's whats been aggravating my shoulder.

workout
push presses
sets of 3
75/95/105/135/145

row 250m, 20 ball slams, sprint to end of parking lot and back
1:44/2:20/1:58

Diet:
4pm Lean Body Shake
8:30pm Muscle Milk

(bad day for eating. not that i ate anything bad. i just forgot to eat.)

40/20

not much to say. been working a lot. took a break from work to workout. now time to get back to work. Courtney gave me a tub of muscle milk. if you see this Courtney, Thank YOU!!!! :)

skill
kb snatch
24k/36k/40k would have never tried the 40k but Matty and I let our egos take over.


today we did 40/20
4 rounds
double kb clean(24k)
super plank
shuttle run
renegade lunge 45lb
heavy jumprope

as always, the workout kicked my butt.

Diet:
8am Chocolate Chip cookie
12pm Chicken Skewer and Rice from Nicolas.
2pm Salad
8:30 2 Quorn Chickenless Patties.
11pm Mulsce Milk(its not 11 yet but i plan to drink one)

follow up video