This morning was the first “too cold” Wednesday Workout inside of the season.
Ladies and Gentleman…the most exciting stage show you’ve ever witnessed…appearing live…Doug E Fresh and the Get Fresh Crew…
Six minutes…six minutes…six minutes Doug E Fresh, you’re on…
Six Minutes
30 seconds rowing @ 1:40/500m pace +
30 seconds rest
Rest
3 minutes
Six Minutes (remix)
30 seconds rowing @ 1:40/500m pace [...]
This morning begins my new 8 week plan to put my PL Total above 1000#. The plan has three important parts.
Increase my DL through progressively lower Rack Pulls
Increase my Bench Press through a higher volume 5×5
Increase my Squat (and DL too) with explosive lifts (Cleans and Box Squats) at timed intervals
Rack Pulls
Last Friday I pulled [...]
Yesterday, I was introduced to some new music by *Biker. He, apparently, was having quite the day and busted out some loud metal in which to either drown his sorrows or give outlet to his anger. I happened by his desk, we chatted, and he loaned me Age of Winters by The Sword.
He described it [...]
Just Marathoner and me this morning. The temperature was very nice (around 50°F), but the wind was blowing briskly making the air feel 5-7° colder. Should have worn a cap.
20-1 Burpee & Swing Ladder
20x Burpee +
Walk 5m +
20x Swings @ 16kg KB +
Walk 5m
Repeat for 19, 18, 17…etc…3, 2, 1
Very tiring. Unofficial time: somewhere around [...]
Yesterday afternoon (Sunday) my family and I went over to my parents’ house to celebrate my Grandma’s birthday. My cousin went to the Rams football game yesterday with his good friend, Jason, and some woman I’d never met before. They came over to my parents’ house after the game. The two men (my cousin and [...]
6 weeks ago, I showed to the gym with my 6 week “Breathing Squats” plan. I talked my friend, neighbor, and lifting partner - Marathoner - into this crazy experiment with me.
He’s been game, and shown incredible growth. He started this experiment 5 weeks ago with a 205# Squat 1RM. Today - the first time [...]
Failure on Friday
My 20 rep Squats project finally reached total failure.
Appetizer
10x Overhead Squat @ 45#
8x Overhead Squat @ 95#
6x Overhead Squat @ 115#
4x Overhead Squat @ 135#
The Main Course
8x “Breathing Squats” @ 260#
On the ninth, I took a deep breath, really focused on pushing my belly out, butt back, tight upper back, strong…
Didn’t matter. [...]
JonesCrawl (Heavy/Short variation)
10x Deadlift @ 225#
25x Box Jumps @ ~15″ box
JonesCrawl is typically done with DLs at ~115% BW. My BW these days is around 163, which means I “should” be doing DLs @ 185-190#. Today’s DLs @ 225# qualify as “Heavy”, by JonesCrawl standards.
In addition, JonesCrawl is most often done on a 24″ box. [...]
So, it seems I’ve lapped myself. My next post - this one - should be about Friday’s workout. But I’ve had another workout this morning. Might as well write about both of them at once and catch up.
Steelers v Jaguars
I watched the Steelers v Jaguars game last night. First, it was a good game. It [...]
Things are hectic around here. We’re about 1 week away from a code freeze on one project and 3.5 weeks away on another and kicking off two more at the same time. (We’re also trying to hire someone, which means I might be getting some help soon…but it also means I have to spend time [...]