To Infinity.... and Beyond!

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  1. i was feeling glutes and hammies during the rack pulls. which made me really happy just to know I was hitting it right! Today the lower glute uppper hammies can feel it.


  2. just conditioning work tonight. my buddy is competing in a week and a half so we practiced some comp wods he has coming up.

    wod 1
    2 minutes max reps 187lb bench press
    18 reps
    2 minute rest
    2 minutes max reps 187 shoulder to overhead
    13 reps

    wod 2
    40 cal bike
    80 double unders
    20 cal bike
    60 double unders
    10 cal bike
    40 double unders
    time; 4:44

    wod 3
    50 cal row
    50 55lb db snatch
    5 minute cap- I got up to 41 reps on the snatch, he got 48.

    I think he'll kill that wod in comp though and shave 30+ seconds easy.
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  3. little bb day

    hammer curls
    4 sets + 4 drop sets

    ez bar curls
    3 sets

    21's
    1 set

    preacher curls
    2 sets

    bodyweight dips
    4 sets of 20

    cable flies
    4 sets of 20

    notes
    need more tri's, but out of time. good arm pump day tho

  4. Quote Originally Posted by Dustin07 View Post
    just conditioning work tonight. my buddy is competing in a week and a half so we practiced some comp wods he has coming up.

    wod 1
    2 minutes max reps 187lb bench press
    18 reps
    2 minute rest
    2 minutes max reps 187 shoulder to overhead
    13 reps

    wod 2
    40 cal bike
    80 double unders
    20 cal bike
    60 double unders
    10 cal bike
    40 double unders
    time; 4:44

    wod 3
    50 cal row
    50 55lb db snatch
    5 minute cap- I got up to 41 reps on the snatch, he got 48.

    I think he'll kill that wod in comp though and shave 30+ seconds easy.
    How did you come up with 187lbs to use? Is it roughly your body weight?

  5. I think that particular event was 85kg, and we happened to have exactly the right plates to hit it in pounds.

    Been in Boise for the past 3 days for work so looking forward to hitting it tonight.
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  6. squats
    95 x 5
    145 x 5
    295 x 5
    235 x 3
    255 x 3

    tired day.

    weighted pull ups +35lbs
    3s x 8r

    deficit handstand pushups 6" deficit
    4s x 2r
    3s x 4r

    wod
    50cal row
    50 pushups
    50 situps
    50 squats
    50cal row
    9:45

    still super tired after travelling all week.

  7. Hopefully you get some good rest over the weekend and can hit it hard next week.

  8. deads
    135 x 10 x 2
    225 x 5
    275 x 5
    325 x 3
    375 x 1
    405 x 1
    415 x 2

    strict OH press
    95 x 10
    135 x 5
    145 x 5
    155 x 1
    160 x 1
    165 x 1

    push press
    170 x 5
    185 x 5
    195 x 5
    205 x 1
    210 x 1
    215 x 1

    135 x 10r x 3s

    db hammer curls
    5 sets

    dips
    3s x 12r

    ez bar curls
    3 sets

  9. yesterday:

    squats
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    265 x 1

    front squats
    135 x 10
    165 x 8
    185 x 5

    bb row
    135 x 10r x 3s

    clean and push press
    135 x 5
    155 x 2x 5r
    185 x 3

    db shrugs
    3 x 20

  10. You de-loading squats or just took it easy?

  11. Just no energy lately, i think its either work travel, or season changes. last night I went home and fell asleep for 2 hours after work. energy is back up today though!

  12. squats
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    245 x 3
    265 x 2
    225 x 5
    245 x 3s x 5r

    still kinda struggling

    grace
    30 x 135lb clean and jerk
    time: 2:03 (PR i think)

    wod
    20min amrap
    1 min max row calories
    1 min max burpees
    1 min max row
    1 min burpees
    etc etc
    lowest total = 24 reps
    avg = 16-20 cals and 10-14 burpees per minute

    brutal but effective

  13. Hopefully your energy comes back soon. Traveling is very draining.

  14. so last night my last set of squats was my best. every set was A2G and the form was pretty good. so while I didn't go heavy, I had a good session.

    before i did the 20 minute amrap... i was tired. I was ready to take a nap there at the gym. but i've tried resting with no progress so I decided to man up and give it a go and see if maybe the extra conditioning is what i needed. it beat me up, but I feel much better today, like i'm getting back into the groove.

  15. last night

    deads
    10 x 135
    225 x 2s x 5r
    275 x 3
    325 x 3
    375 x 3
    425 x 3 singles

    wod
    "jackie"
    1000m row
    50 x 45lb thrusters
    30 x pullups
    time; 7:11 (old PR tie)

  16. nice sessions, sometimes you just have to go in and get things done, often those days are the best

  17. yeah yesterday I wanted to take a nap when I got home but I forced myself into the gym for a decent session.

    hang power cleans
    95 x 5
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    205 x 5

    power cleans
    215 x 1
    225 x 5

    wod
    tested a comp wod from last year - http://www.bodybuildingdungeon.com/f...tml#post883784
    4 x snatch 95#
    8 x overhead squat 95#
    12 x toes to bar
    7min amrap; 5 rounds + 12 reps
    last year in comp I got 5 rounds + 5 reps

    so i think in competition I could have won that event all things the same (winner had 5 rounds + 15 reps)

    cardio
    32 minutes spin bike

  18. hang snatch
    95 x 5
    115 x 5
    135 x 5
    155 x 3

    snatch
    165 x 3

    back squat
    185 x 5
    225 x 5
    255 x 3
    275 x 2
    285 x 1
    255 x 5

    while the weight isn't high, the squats were A2G and i'm super happy with form

    wod 1
    retest from last years comp
    8min amrap
    42 double unders
    24 kb swings 53#
    12 box jump up and overs 24"
    got 4 rounds even

    last year I had 4 rounds + 37 DU so i'm just a little bit behind.

    wod 2
    8 min amrap of:
    2 ring muscle ups
    4 x 30" box jups
    4 mu
    8 box jups
    8 mu
    12 box jumps
    etc etc
    total reps = 60 (20 and 40)

  19. bench
    95 x 10
    135 x 5
    165 x 5
    195 x 5
    205 x 5
    215 x 5
    225 x 5s x 2r

    db hammer curls
    6 sets

    weighted dips
    bw x 12
    +25lbs x 10
    +45lbs x 10r x 3s

    hammer strength bench incline
    5 sets

    hammer strength bench
    4 sets

    notes
    fun session, great chest pump.

  20. yesterday:

    squats
    95 x 10
    135 x 10
    185 x 10
    225 x 5
    245 x 5
    265 x 5
    225 x 5

    front squats
    135 x 10

    overhead squats
    95 x 10

    hang snatch
    95 x 3
    115 x 3
    135 x 3
    155 x 3

  21. Don't know how you find the energy to do 2 wod in the same day. Looks like you are doing lots and lots of squats. How are your legs feeling?

  22. well, psychologically, i'm in training mode again which is nice. so sleeping is on par (ZMA), drinking is next to zero, eating is sharp. Carbs with breakfast, and lunch, and also in my pre workout shake. When I do 2 wods, the first wod is much harder for me because I'm doing it alone so I have to self motivate to push through and really try. the 2nd wod is much easier because I do it in a semi competitive format with other guys going side by side. so even if I'm dog tired, I can summon something.

    legs are feeling really good. the weight just feels heavy on my back so I just need to keep at it.

    If it weren't for real life I'd love to do 2 a days again. a good hard wod in the morning, then heavy lifting and another wod in the afternoon.

  23. last night;

    deads
    135 x 10
    225 x 6 x 2
    275 x 1

    sore back, decided not to push it

    wod
    7 x 165lb front squat
    7 x 115lb push press
    5 min amrap = 4 rounds + 4 reps

    wod
    10 x 30# wall ball squats
    10 x 70# kb swings
    3 x ring muscle ups
    3 rounds; time 4:48ish

  24. Hopefully nothing serious going on with your back.

  25. it was just tight on the left side above the hip/lower back. I dont think it was anything serious, but realizing I've been on a good stint lately i opted against risking it.
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