Monday, March 30, 2009

Another year older

Heh well I'm 19 today. As of 4:23 PM to be exact. Nothing too special. First day of classes which is kinda sucky but oh well could be worse. Me and my friend Rachel (who also has a birthday today) went out to a fancy restaurant for dessert, which was tons of fun.





Anywho. Workout.

FS
20/5
20/5
40/2
50/2
60/1
70/1
(75/2)x8
Ok so what I realized is that my percentages are way off. Like today I was supposed to be using 86%. 86% of 85 is about 73. BUT last week I had no fractionals and had to do my sets at 72.5. I didn't want to do 72.5 again this week (again, no fractionals, but I have 1.25 plates) so I bumped it up to 75 which is definitely more than 86%. Oh well. But anyways it SUCKED.

GHD situps: 3x10, 9 kg
Weighted situps: 4x10, 10 kg

15 minute "Chelsea" hybrid:
5 pull ups
10 pushups
15 V-ups
(I ended up doing 5 pushups and 10 knees to chest)

Ha two of my friends wanted to do a CrossFit workout, so I chose this one. I ran through it with them; we were gonna do 20 min but they had never done this type of workout before so they were dying. At 4:23 PM, my friend Brendan shouted to the world that it was my birthday and that I was abusing the body my mother gave me haha. So true.

FOOD
No more bad eating, I'm done with cheats for a while.
Breakfast: some smoked salmon, couple stalks of celery
Snack: 12 oz latte
Lunch: 4.5 slices of pork (I ate the slices my friend didn't eat), broccoli w/ pesto, butternut squash
Dinner: 1 slice of meatloaf, cauliflower with tahini, broccoli w/ pesto, sugar snap peas
Cheat: birthday dessert -- an amazing Irish chocolate pudding with brandied cherries and a toffee sauce. Yummmm

Saturday, March 28, 2009

Lesson of the week

Do NOT do push presses with a powerlifting bar. Period.
Why?
Check this out.



Yeah it hurts, just a tiny bit.

Workouts the past few days have been ok. Got into Seattle Thursday morning at 11:30 am, had been up since 3:30 EDT, but still managed to squat ok.

AM

Today I lifted at the good old SPG. I forgot how much I missed that place. Yes I even miss Sam Maxwell's strange/odd sense of humor. But it's all good; it was today. Just like old times.

Muscle Snatches
20/3
20/3
(30/3)x3
Then I threw in some power snatches at that weight.

Clean Pulls
(55/3)x4

BS
20/5
50/3
70/1
80/1
85/1
90/1
95/1
100/0
100/0
100/0 (got half way up)
85/1
80/3
BS were SO easy today; 95 felt like nothing. I just freaked out when I got to 100. I totally had 100 and perhaps even more in me, but after the third try, I was just tired. Grrrrrr.

After that I threw in a bunch of really light cleans. Cleaned 42 a few times, did a few clean and jerks, then called it a day.

Hypers: 3x10, 10 kg
L sits: 2 min combined (45b sec, 30 sec, 30 sec, 15 sec)
Pushups: 10 on the minute for 10 min

PM
Wanted to do some sprints today, but the weather was miserable. So I went out and did them anyway, just not as long as I wanted.
4x100, 25 sec rest in between x 2 sets
Run 100, walk 50 (400 m total)
200 (30 sec rest) 200
2x400 (full recovery in between)

Did that on a slightly full stomach which did NOT feel go0d.

FOOD
Food was kinda all over the place today. I wasn't hungry before lifting (10 am) so I didn't eat, but I didn't get a chance to eat until 2, and by then I was STARVING.
Snack: (9:30) 12 oz latte
Lunch: (2 pm) some smoked salmon, bowl of broccoli, chicken breast, left over stroganoff (small container); part of a leftover smoothie (might have been more, I picked a bit here and there afterwards, too); americano with cream
Dinner:

Wednesday, March 18, 2009

Lifting at Syracuse

Whew the past few days have been a whirlwind. Red eye flight on Sunday night, no sleep for the past couple of nights (DAMN YOU DORM ROOM BEDS AND NOISY ROOM MATES) ... so it's been crazy. But we're still lifting, as usual.

BS
20/5
20/5
50/2
60/1
70/1
80/1
90 miss
85/1
90/1
92.5 miss
(72/2)x3

SN Pulls
50/3
(55/3)x3

SN DL
(62.5/3)x3

hypers: 3x20
deadhangs: 3x5
L sits: 3x15 sec

I was hoping to get up to 100 for the BS today; didn't happen. Oh well. I haven't had 90 on my back since November, so it's a start.






Saturday, March 14, 2009

Hola

Been busy because Brian's been here all week, but now I'm back in Seattle for 2 days and then off to NY.

I'm on Greg Everett's training program now -- he's been programming my training and is now my coach.
Today we went and worked out at CF Seattle, and Robb Wolf was there, which was cool.

Other news: snatched 45 kg the other day. Hurt like hell but I did it. Then I had to stop.


Muscle Snatch
15/2
20/2
30/2
30/2
30/2

Snatch
35/1
40/1 x 10: on the minute

OHS
20/5
40/2
45/1
50/1
55/1
60/1
62/1
45/2
45/2
45/2
That was cool, PR in my overhead. I felt like I could've gone up to 70, but my wrist was starting to hurt.

Ended with 2 min worth of L-sits, a few rope climbs, then just fooling around with gymnastics stuff.

Oh, and it felt SOOOO good to use a women's bar again.

Here's a video of some of the stuff from the past week.




Here's my OHS at 62 kg






Food's been all over the place; couple cheats etc. Tonight we're going out to dinner, so another cheat.

Thursday, March 5, 2009

Grr wrist was sore today. Couldn't go as heavy as I wanted to on PP and jerks :(


AM


PP+Jerk
20/1+1
20/1+1
30/1+1
35/1+1
(30/1+1)x3

Sn high hang, knee, floor
20/1+1+1
30/1+1+1
(35/1+1+1)x5 -- felt good to do those again.

hypers: 2x20
GHD Situps: 2x20
dips: 3x5
push ups: 3x10

4 sets:
15 v-ups
15 leg lowers
15 cherry pickers


PM
1 hr lacrosse

FOOD
Breakfast: chocolate pudding, swig of milk
Snack: hard boiled egg
Lunch: 2 small chicken breasts, ~1-1.5 c broccoli, pesto, vinegar; small bowl of butternut squash soup
Dinner: 3 big pork ribs, broccoli and cauliflower, some sweet potato oven fries, olive oil, vinegar; scoop of tempeh stew; 1/2 bowl of butternut squash soup (I was freakin STARVING and i hate a ton of food)

Wednesday, March 4, 2009

flat

I had absolutely NO juice today whatsoever. I felt limp, dizzy, weak, and light headed and thought I was going to pass out a few times while I was lifting. Ew.


AFTERNOON

BS
20/5
20/5
50/2
60/2
70/2
(75/2)x5

Snatch Pulls
(50/3)x3

Sn DL
(55/3)x5

Hypers: 3x10, 15 kg
Weighted plank holds: 3x1 min, 10 kg on my back
Pushups: 3x10 (first time on the ground)
Dips: 2x5 (as requested by PT -- need to work on these)


EVENING
~1-1.5 hours of lacrosse (scrimmage, mostly)


FOOD
Breakfast: chocolate pudding, swig of milk; coffee and cream
Lunch: 1 c beef brisket, ~1-1.5 c broccoli, pesto, vinegar
Snack: chocolate pudding
Dinner: ~1 c cod, scoop of seitan/mushroom stroganoff, ~1 c broccoli, 1 tbs pesto, vinegar, couple bites of yam, small scoop of greek salad (1 plate)

Tuesday, March 3, 2009

grrr

Ugh my foot hurts. A lot :(

AM

Muscle Snatch
15/3
15/3
20/3
20/3
20/3

Snatch
20/2
(35/2)x5

Snatch PP
20/5
30/5
(32.5/5)

HLR: 3x10
V-ups: 3x15

PM
A bit of lacrosse. Foot hurt too much and my legs were really stiff and tired. And then a storm blew over so we ended early.


FOOD
Breakfast: 1 c yogurt, scoop of protein powder
Snack: 1/4 c almonds
Lunch: 1 c chicken, salad, 1 tbs olive oil, vinegar
Snack bio lab feast ie the leftovers from a lab on angiosperms and gymnosperms (lots of nuts, seeds, avocado, and fruit -- so it was free fruit, you think i'd pass that up? yummy)
Dinner: ~1 c beef brisket, broccoli; 1 tbs pesto; olive oil, vinegar; coffee and cream

Monday, March 2, 2009

craziness

Took a nice (3 hour) jaunt to Spokane this weekend for our lacrosse game. We won, but I got my finger smashed and my foot's in a lot of pain. No sleep either. But it was fun! and freaking cold.

FS
20/5
20/5
40/3
50/3
60/3
(65/3)x10

Clean Pulls
(65/3)x3

CL DL
65/3
(72.5/3)x3

Hypers: 3x8, 20 kg
GHD Sit ups: 3x15, 9 kg.

I got a massage on Saturday, which was nice, but DAMN my IT band up into my glutes were SO FREAKING tight today that it was actually painful when I was resting in between squat sets. Did the foam roller after, which seemed to help but jeez it hurt.

Did a bit of lacrosse, hardly anything at all though, because I was late getting there, and then my finger got re-smashed and my foot got cleated so I called it quits.


FOOD
Breakfast: 3 hardboiled eggs
Snack: 1/4 c almonds
Lunch: ~1 c moroccan beef stew; 1.5ish c broccoli; 1 tbs pesto; vinegar; coffee and cream
Dinner: 1 c chicken, 1 c broccoli, ~1/4 parsnips, ~1/4 marinated mushrooms, couple bites of this yummy broccoli-raisin salad; pesto, vinegar