Friday Fun Day

Andy "Nard Dog" Heikes and I just did a little "Best Of" workout today:

Squat Clean

135 x 5

135 x 5

Press

135 x 5

135 x 4

Push Press

135 x 5

135 x 7

155 x 5

Overhead Squat

135 x 5

135 x 5

135 x 5

135 x 5

Pullup Pyramid:

4x: 1x2x3x4 (40 pullups total, all deadhang of course)

Laces to Bar:

3x10

Also, last night, I built a 10ft - 3" - 28lb SLOSH PIPE ala Dan John. It is awesome! Adam Oldenburg and I did the Zercher carry, overhead carry, overhead presses, OH squats, walking lunges, and trunk twists. At a cost of only $19.45 to build, this thing will be a ton of fun to add to our workout routine!

Snatch, Press, Power Cleans, Abs

Snatch:
135lbs, 10 singles (got it 8 times, missed it twice)

Press (strict overhead):
135 x 4
135 x 4
135 x 2
125 x 5

Power Clean:
175 x 1
175 x 1
175 x 1

Laces to Bar: 3 x 10
Ab Ripper X

Post-workout nutrition:
35g whey protein
25g L-Glutamine
10g Glycine

Back Squat and Press

Back Squat
135 x 5
185 x 2
205 x 1
225 x 1
245 x 1 - New PR! (old PR 242lbs)
255 x 1 - New PR!

Press
135 x 1
155 x 1
165 x 1 (Tied PR)
170 - Failed

Snatch Technique @ 75lbs

24lb kettlebell windmills:
5 left, 5 right
10 left, 10 right

25 minutes of incline walking on the treadmill

Overhead Squats, Deadlift, Press

Overhead Squats
135 x 5
160 x 5 (bodyweight)
160 x 5 (bodyweight)
160 x 5 (bodyweight)

Deadlift
275 x 3
295 x 3
295 x 3

Press
115 x 2
135 x 2
140 x 2
145 x 2
150 x 2
155 x 2 (PR - previous PR was 154lbs)
165 x 1 (PR) - 5lbs over current bodyweight

Felt really strong this morning. I was able to do three sets of five reps at bodyweight on Overhead Squats. Deadlifts I've never been very strong at - my PR is 341lbs, so two out of three of my three sets were at 86% of my 1RM.

After all of those OH squats and Deadlift, I felt really strong on the press and kept adding weight. I PR'd by 1lb at 155lbs when I got 2 at that weight (previously only got 1 at 154lbs). Even though I had already done 6 sets, I went for a 7th one and added 11lbs to my previous PR, and got it! Felt great.

Immediately post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato

90 minutes post-workout:
4 eggs
5g EPA/DHA fish oil (18g will be total for the day)

Snatch Balance, Back Squat, Press

Snatch Balance
115 x 2
115 x 3
135 x 3
135 x 3
135 x 3

Back Squat
185 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Press
95 x 5
105 x 5
110 x 5
110 x 5
125 x 3

3 sets of 10 reps of laces to bar

Great workout today. Felt really strong on everything. Phil gave me a great cue that I forgot from Gattone's about foot position on the snatch balances. I was starting them with my feet too wide, and thus not doing the foot transition. When I changed my foot position to a jumping stance to start, the 135lbs felt a lot lighter. I'll go heavier next time for sure.

Last time on back squats I did 5 sets of 3 at 185lbs. Today I did it at 195lbs, and it didn't feel too heavy. Next time I'll bump it to 205lbs for my 5 sets of 3.

Today is Day 3 of my "Beef and Water Experiment". Feeling great so far, 2 perfect days of just 2lbs of grass fed ground beef, water, and nothing else. Energy level is as high as ever. Went to bed at 7:30 last night, getting a solid 9 hrs of sleep.

Thursday Garth, Zach and I go to get tested using Poliquin's Biosignature method. Will be interesting to see what advice they give to each of us.

Deadlift and Press

Deadlifts
Work up to a 1 rep maximum (in lbs):
135 (5)
185 (5)
225 (3)
275 (1)
295 (1)
315 (1)
335 (1)

Press
115 (3)
135 (3)
135 (3)
145 (2)
135 (3)

AMRAP in 10:00 of:
5 deadhang pullups
10 pushups
15 double unders
*Completed: 5 rounds + 5 pullups + 9 pushups