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5/7/15
May 7, 2015 11:35:21 GMT
Post by TM79 on May 7, 2015 11:35:21 GMT
Woke up early to hit some Lower Body Assistance and a metcon. Hope you have a good day.
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5/7/15
May 7, 2015 13:25:02 GMT
Post by TM79 on May 7, 2015 13:25:02 GMT
Lower Body Assistance
Squats Assistance 5 Rounds: 4 A2G Squats, 165 lbs 5 Good Mornings, 135 lbs *Minimal Rest Between Rounds
Deadlift Assistance 5 Rounds: 3 Power Cleans @ 70% (125 lbs) 8 Rows, 125 lbs 30 Second Plank *Minimal Rest Between Rounds
Time: 29:15
Conditioning: (Metcon) 3 Rounds for Time: 8 Handstand Push-ups 12 Back Squats, 135 lbs 5 Rope Climbs (OR 25 Inner Grip/Towel Pull-ups) 6 Clean & Jerks, 115 lbs
Time: 19:34
Comments: Still pretty tired from the road. I normally sleep in the morning after a trip but have to watch the baby all day so I woke up to get this workout in. It was tough. That's for sure. That metcon was supposed to be 4 rounds but I ran out of time. And believe me, that last round would have been a living hell. Tough metcon. Heavy Upper Body tomorrow and then I'm taking at least one week off completely. I may do a little bit of cardio or something but that's it. Hope you have a good day.
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Post by jaysun on May 7, 2015 16:29:12 GMT
Lower Body Assistance Squats Assistance 5 Rounds: 4 A2G Squats, 165 lbs 5 Good Mornings, 135 lbs *Minimal Rest Between Rounds Deadlift Assistance 5 Rounds: 3 Power Cleans @ 70% (125 lbs) 8 Rows, 125 lbs 30 Second Plank *Minimal Rest Between Rounds Time: 29:15 Conditioning: (Metcon) 3 Rounds for Time: 8 Handstand Push-ups 12 Back Squats, 135 lbs 5 Rope Climbs (OR 25 Inner Grip/Towel Pull-ups) 6 Clean & Jerks, 115 lbs Time: 19:34 Comments: Still pretty tired from the road. I normally sleep in the morning after a trip but have to watch the baby all day so I woke up to get this workout in. It was tough. That's for sure. That metcon was supposed to be 4 rounds but I ran out of time. And believe me, that last round would have been a living hell. Tough metcon. Heavy Upper Body tomorrow and then I'm taking at least one week off completely. I may do a little bit of cardio or something but that's it. Hope you have a good day. Nice job. Looks like a tough metcon. Enjoy the baby.
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5/7/15
May 7, 2015 16:43:34 GMT
Post by TM79 on May 7, 2015 16:43:34 GMT
Thanks. Trying to find that balance between keeping her happy and cleaning the house.
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Post by jaysun on May 7, 2015 20:42:30 GMT
WU-3RFT of 15 lunges,15 push ups, 15 sit ups, 15 squats TT=4'59" Squats- 5@160# 4@205# 3@240# 2@280# 1@320# 1@340# 1@370# BP 5@120# 4@140# 3@180# 2@210# 1@230 1@240# 1@245# Metcon-10987654321 of sit ups, push ups, squats TT=5'54" Was a nice progress on my squat. 370 felt, well it didn't feel that heavy until I started coming up. got below parallel, so I felt good about it. 245 is also PR on BP, however my right forearm with a preexisting injury really hurt on that last rep. The metcon was fine no issues there hope you and your daughter had a good day together on my way to the final soccer game of the year.
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5/7/15
May 7, 2015 23:05:02 GMT
Post by TM79 on May 7, 2015 23:05:02 GMT
WU-3RFT of 15 lunges,15 push ups, 15 sit ups, 15 squats TT=4'59" Squats- 5@160# 4@205# 3@240# 2@280# 1@320# 1@340# 1@370# BP 5@120# 4@140# 3@180# 2@210# 1@230 1@240# 1@245# Metcon-10987654321 of sit ups, push ups, squats TT=5'54" Was a nice progress on my squat. 370 felt, well it didn't feel that heavy until I started coming up. got below parallel, so I felt good about it. 245 is also PR on BP, however my right forearm with a preexisting injury really hurt on that last rep. The metcon was fine no issues there hope you and your daughter had a good day together on my way to the final soccer game of the year. Nice work. Man, not sure if you really want to be going for PRs every day on squats (or anything for that matter). That will probably screw you up at some point. I'm no "authority" on any of this. Just don't want to see you get hurt. Sorry about the forearm on bench. It was a good day here. I managed to clean the entire house while watching my daughter. Gotta mow the yard tomorrow after Bench/OH Press.
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5/7/15
May 7, 2015 23:07:43 GMT
Post by TM79 on May 7, 2015 23:07:43 GMT
Good luck with the soccer game too.
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Post by jaysun on May 8, 2015 3:37:32 GMT
WU-3RFT of 15 lunges,15 push ups, 15 sit ups, 15 squats TT=4'59" Squats- 5@160# 4@205# 3@240# 2@280# 1@320# 1@340# 1@370# BP 5@120# 4@140# 3@180# 2@210# 1@230 1@240# 1@245# Metcon-10987654321 of sit ups, push ups, squats TT=5'54" Was a nice progress on my squat. 370 felt, well it didn't feel that heavy until I started coming up. got below parallel, so I felt good about it. 245 is also PR on BP, however my right forearm with a preexisting injury really hurt on that last rep. The metcon was fine no issues there hope you and your daughter had a good day together on my way to the final soccer game of the year. Nice work. Man, not sure if you really want to be going for PRs every day on squats (or anything for that matter). That will probably screw you up at some point. I'm no "authority" on any of this. Just don't want to see you get hurt. Sorry about the forearm on bench. It was a good day here. I managed to clean the entire house while watching my daughter. Gotta mow the yard tomorrow after Bench/OH Press. I hear you. I too, was skeptical of this training philosophy, but I did A LOT of reading from multiple sources and networked with some folks who have been training this way for a while and swear by it. They also have the numbers to back up the claims. In all of my reading this article and the book he has written, "Squat Every Day" were solid sources and Perryman has a pretty solid reputation. Check it out: www.myosynthesis.com/bulgarian-style-trainingAs for me, I have been monitoring myself and once I got rid of the programming habits, I have found this to be a very fluid and intuitive way of training. I am only squatting daily as of now, but I am tinkering with a "template" of sorts to begin squatting, pushing and pulling daily. Realize this, I don't EVER have a "daily max" in mind, but rather a "daily minimum." Like today, I knew that at the very least I was going to hit 340x1, if it felt heavy or I felt any anxiety then I was done. I hit 340x1 and it was springy and explosive at the top(the bar was bouncing), methodically loaded to 365 and decided that I felt good enough to go for a PR quickly added 5# and hit it. Why 340? Because I can squat that without hurting myself. I have done it multiple times already and while not effortless, it isn't that tough. Who knows, tomorrow may suck and 320 feels awful and I stop there. If so, then there's always the next time. Some self-observations: 1- since starting to squat daily I have made gains in all of my other lifts setting PR's in BP, OHP, and DL (you got me beat on DL) almost weekly and have a 3 lift total of 990# (370x1 squat/245x1 bench/375x1 DL) 2- I have put almost 50# on my squat max in ~ month 3- realized that my body will adapt to the stress faster and better than I ever thought it would The first couple of weeks were tough emotionally and physically; my knees hurt, I was stiff and I was a bit grumpy post workout. I wanted to stop and even caught myself making excuses not to squat, but I soldiered on and much to my surprise, stuff quit hurting. My stiffness went away (except for the stiffness that comes with being a well used 44YO) and while I am still grumpy post workout, I can usually fix that by eating some peanut butter and/or honey, swallowing some fish oil and drinking lots of water. For me, this is an experiment of sorts and it is by no means for everyone as a lot of the work must take place between the ears before it can take place under the bar. Is it sustainable? Well, that depends on me doesn't it? I know at some point, I'll plateau and have to "deload" and take some time off. I plan on doing that around June, when we start summer break and begin to travel, until then, I'm going to keep showing up, in the garage and at the very least....doin' some "heavy enough for me" mother lovin' squats! BTW, tell Guy thanks for the offer and I may take him up on it t some point. I did watch the video about wrapping the knees and I am doing that, I just don't have the fancy pro wraps yet, so I use large ACE bandages and coaches tape. Oh, and I caught the 2014 Worlds Strongest Man late last Saturday night and some English dude squatted 720# fourteen times! And he came in 3rd! Insane stuff!
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5/7/15
May 8, 2015 12:59:44 GMT
Post by TM79 on May 8, 2015 12:59:44 GMT
Interesting stuff. Definitely not conventional. I can relate to the analogy the guy uses about getting a job as a construction worker. I used to do that type of work and the first week or two SUCKED. After that, I could bust my ass all day long and still have energy to go running after work. Thinking back now, that would be the equivalent of doing a metcon for most of the day (or several metcons throughout the day). I wouldn't equate it to going for PRs or anything as it rarely involved really heavy lifting, but it was definitely a lot of smaller lifts and repetitive motions.
One day me and one other guy had to take out the entire brick front of a house. No kidding. We climbed up and down ladders, busting the wall up with sledge hammers and then had to go down and pick up the bricks and throw them in the dumpster. Definitely one of the harder days of my life.
Well, good luck with the program. I'll be interested to see how it works for you.
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