Smokie

Tonights workout was rough. I didn’t really hit some of the numbers I desired and I felt burnt pretty quick. I think I didn’t give the time spent with the tire and sandbag enough credit.

Jumprope 3 minutes straight – I’m getting better

Trapbar Deadlift
160 X 3
250 X 3
340 X 3
430 X 3
520 3 X 1 (three singles)
570 3 X 1
Did okay on these. I actually felt like I had a little left in me, I wanted to push on to 590 but decided to save that for next time. Luke’s comment about forgetting how to roundback lift was spot on. I was doing a bit more round back today, it was a little funky though. A little more practice with these and some sandbag work and I may actually pull those big nasty farmers handles off the ground (33o per arm I think).

O Squats
135 X 5
225 X 5
315  3 X 5
These were U-G-L-Y. My form was crap, I was half good mourning-ing most of them. I actually came in with the intent of going for 405 5 X 5. It was apparent to me that this would not happen so I settled in for 315 5 X 5. My form was so bad, it seemed stupid to go on. I think my nervous system is where I was failing. I had/have the strength, I just couldn’t pull myself together.

At this point, I had been in the gym for an hour. I had told myself, one hour of heavy lifting with lots of rest, then switch gears and get some conditioning on.
Kettlebell Snatch 24K ( I wanted to use the 32K but it owned me) X 5/hand
Standing Press 60K X 5
Standing Lunges 60K Barbell x 5/leg
Repeat the above as a slow ciruit 5 times
I did this with the intent of getting a little winded and very tired. I got both, although I got winded earlier than expected and took a short (1-2 minute) breather after set 3. I timed set 4, it took a full 3 minutes and 12 seconds, that is a long time. Then I pushed for set five, that set hurt a bit. I got done and was done. 20 minutes had passed since the squats, including setup, not too bad, I guess.

I got tired of waiting for my shift to be over and did some situps, I should do more of these.
Incline situp X 20
Leg raises X 20

I was pretty much done. I think I’m gonna take the whole weekend off from training. I’ll get some 40K swings in but nothing serious. Just focus on walking and eating right. Try to recover for Tuesdays beating.

Lift Strong

Alwyn Cosgrove has compiled 800 pages of writing from some of the most popular strength countries on the net these days. He’s bundled it all into PDF and is selling it, cheap. What’s more, the proceeds are being donated for Cancer research. I would encourage you to buy a copy for any of the reasons listed above.

Me, I might buy two, one for me and one for my dad who died a year a go from cancer.

First outdoor workout….

….and it sucked.

I forced this workout and it showed. I was gonna go out and do sandbags, tire and kettlebell. I got to the park and started to set up but the weather was just nasty; cold, windy, crap. I tried anyway. Did some dragging of the tire, did some snatches with the 24K KB just for warming up, mucked about with sandbags a bit. The weather was getting worse. I decided to stay warm I better get to work.

roughly 60-70yrds with the tire
20 kb snatches 24K
backwith the tire
three attempts to clean and press the 200lb sandbag (got the cleans but the presses weren’t happening)
length with the tire
20 reps with the Kettlebell
back with the tire
three more attempts at the sandbag

At this point, I was not staying warm, I was getting cold. I decided I had had enough. I put it all away. In the putting away process I did clean and press the sandbag at 150lbs and then I remembered why I liked it so much. It’s hard to get that thing overhead, it’s uneven I ‘m wobbling and pressing and not much is happening, then it goes. It’s much harder than any barbell.

Tonight I work the gym. I think it’ll be a smoker.