I’m wearing myself out. I’m going to get hurt if I’m not careful. I’m also just getting over a nasty head cold. Dan John says when his high school students start getting ill, he knows they’re over-training. I hope this is just the changing weather.
Between the head cold, my strained lower back (see below) and the blast of Arctic Cold we’ve experienced over the last several days, I’m pretty much near miserable. I’d rather be home, in front of a fire, under a few quilts, with a nice 1:3 mix of whiskey and coffee.
Wednesday 14 January
- Warm Up
- 10x Clean & Press @ 115# : 1rep/14sec
- 10x Clean & Press @ 135# : 1rep/14sec
- 5x Clean & Press @ 160# : 1rep/14sec
- 5x Clean & Press @ 160# : 1rep/14sec
- Warmer
- 4x Deadlift @ 345# + 1x Half Pull and strained back: 1rep/14sec
I’m not totally sure what happened to my back. I was feeling good, then I really wasn’t. Then I really wasn’t.
I skipped out on the second set of deadlifts.
- 5x: Cooked
- 1x Zercher Lift + 5x Zercher Squat @ 205#
- 5x Dips @ BW+85#
In preparation for the stair climb, I’ve been adding a bit of “energy systems” work to the end of most of my lifting days. Wednesday was no different, maybe we’ll do some rowing.
- Marathoner
- Are we going to row today? That Tabata thing again?
- CES
- Yeah. Really, I don’t care what we do as long as we do something.
- Marathoner
- What about the treadmill?
- CES
- ~skeptical of that treadmill thing~
- Hmmm…I don’t know.
- I have an idea! Let’s put the treadmill at full speed, full incline, and see how long we can stay on.
- ~having no idea what I really just said~
- I bet I can stay on 6 or 7 minutes.
- Marathoner
- ~skeptical of my bold claim~
- Have you ever run on those new treadmills full speed?
- CES
- Nope. I’ve never run on them at all.
- Marathoner
- ~chuckle~
- OK. I guess I’m in.
And so began one of the funnier experiments of exercise I’ve ever done. I’ve sat here for 10 minutes trying to adequately describe the situation and have failed several times. I think the best I can do is leave you with some of the words of an old Chris Ledoux song.
I’ve rode lots of horses and I’ve won a few shows
Ridin’ broncs at the big old rodeos
But the dang-dest contraption that I’ve ever seen
Is that bucket of bots called a buckin’ machine…
So I pushed through the crowd and I talked to the man
Who had invented this here modified garbage can
I said I’m a twister and one of the best
I’m a wolf of the world, boys, I must confessIll bet you a hundred, I said with a grin
I’ll spur it so hard its sides will cave in
And the bolts and the screws that hold this dang thing together
Will fall down inside it there and short out its motor…
The next thing I knew I was right there on the ground
Just about thirty feet away from that laughin’ crowd
So I payed up my hundred and I limped on away
And the words of the man I still remember todaySo you’re a wolf of the world and a real tough twister
Well listen real close to some good advise Mister
Keep a ridin’ them old broncs if you’re still feeling mean
But you’d better keep clear of Sam’s buckin’ machine
For the record: 10mph, 15% grade, 75 seconds, 3 laughing spectators.
Friday 16 January
Ice-Frickin’-Cold Friday morning. Frigid. I wore long pants, a long-sleeve T-shirt, a stocking cap and a hoodie until half-way through the C&Ps. Didn’t take off my knit cap until half-way through the TGUs.
- Warm Up
- 8x Back Squat @ 135#
- 5x Back Squat @ 175#
- 5x Back Squat @ 205#
- “Breathing Squats”
- 20x @ 240#
- More “Warm Up”
- 10x Clean & Press @ 115# : 1rep/14sec
- 10x Clean & Press @ 135# : 1rep/14sec
- 5x Clean & Press @ 160# : 1rep/14sec
- 5x Clean & Press @ 160# : 1rep/14sec
- Back Still Bothering Me
- 0x Deadlifts
- 4x
- 3x Dumbbell Bench Press @ 90# DBs
- 3x K2E w/ 8# Medicine Ball “in guard”
- 4x
- 5x Dumbbell Bench Press @ 70# DBs
- 3x K2E w/ 8# Medicine Ball “in guard”
- 100x (50x ea. arm) TGU @ 16kg KB
- Done in sets of 10x ea. arm
Weekend
Saturday, wife and I went to see Slumdog Millionaire. Very good.
Sunday, got up and did the following:
- 3x KB Circuit @ 16kg KB
- 16x (8x ea. arm) 1KB C&P
- 16x (8x ea. arm) 1KB Snatch
- 16x (8x ea. arm) 1KB TGU
- 16x (8x ea. arm) 1KB Front Squat
- Swing Ladder:
- 20 / 20
- 15 / 15
- 10 / 10
- 5 / 5
Non-stop. No rest. Three rounds.
…then sat on my ass the rest of the day watching football. It was great.
Monday 19 January
- Warm Up
- 10x Clean & Press @ 115# : 1rep/13sec
- 10x Clean & Press @ 135# : 1rep/13sec
- 5x Clean & Press @ 160# : 1rep/13sec
- 5x Clean & Press @ 160# : 1rep/13sec
- Warmer
- 5x Deadlift @ 315#: 1rep/13sec
- 5x Deadlift @ 315#: 1rep/13sec
Back is still bothering me a little. Took it easy pulling today.
- 3x
- 8x Front Squat @ 205#
- 8x Chin Up @ BW+10#
- Abbreviated KB Circuit @ 16kg KB
- Round 1:
- 16x (8x ea. arm) 1KB C&P
- 16x (8x ea. arm) 1KB Snatch
- 16x (8x ea. arm) 1KB TGU
- 16x (8x ea. arm) 1KB Front Squat
- Round 2:
- 20 / 20
- 15 / 15
- 10 / 10
- 5 / 5
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