Less is More Log

[tarmyg]

Decent training today. Hard to be awesome at this time due to the calorie deficit but I am pleasantly surprised thus far.

QUICK STATUS UPDATE:
Body Weight: 180.9lbs (81.4kg)
Ab Circumference: 88cm (1cm lost)
Blood Pressure: 125/64
Morning Pulse: 61
Body Temperature: 36.6
Total weight dropped since Day 1: 5.9lbs (2.6kg)

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike
1 Round of Strict Cindy

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH COMPLEX
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
Set 1, on the 0:00… 40kg
Set 2, on the 1:00… 44kg
Set 3, on the 2:00… 48kg

OVERHEAD SQUAT
5 Sets, building to a Heavy:
Pausing Overhead Squat (Full 2-second pause at bottom position) + Overhead Squat
Set 1: 50kg
Set 2: 60kg
Set 3: 65kg
Set 4: 70kg
Set 5: 75kg

DENIM
AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats - 52kg

BODY ARMOR
Alternating EMOM x 10
Odd Minutes – “14” GHD Sit-Ups
Even Minutes -“14” Hip Extensions

[tarmyg]

.....

[RaginCajun]

Going from unlimited food to 2k calories is, well, f*%^&*g hard!!!

yeah i bet!!!!!!!!

[RaginCajun]

No training today.

Quick status update:

Body Weight: 179.6lbs (81.4kg)
Ab Circumference: 89cm
Blood Pressure: 139/60
Morning Pulse: 72
Body Temperature: 36.9
Total weight dropped since Day 1: 7.6lbs (3.4kg)

nice numbers. i bet in the next month or two, your HR/pulse drops some from the cardio/running

Brother, I'd kill for BP readings like that! Great work!

my BP is around 120/66, cool as a cucumber!

[tarmyg]

Getting a bit more used to the diet and the body is responding a bit better, at least based on how I am feeling today!

QUICK STATUS UPDATE:
Body Weight: 178.4lbs (80.9kg)
Ab Circumference: 88cm (1cm lost)
Blood Pressure: 122/64
Morning Pulse: 72
Body Temperature: 36.9
Total weight dropped since Day 1: 8.4lbs (3.8kg)

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms

Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

STRICT GYMNASTICS
All round done as AMRAP with a focus on form.

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor)
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms

DOWN SWINGING
For Time:
25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings - 24kg
20 Barbell-Facing Burpees
TIME: 8.51

ROW CONDITIONING
2,000 Meter Tempo Row. All intervals flow directly into the next without a break in between.
0-500m @ 2:13 /500m
500-1000m @ 2:07 /500m
1000-1500m @ 2:13 /500m
1500-2000m @ 2:03 /500m

[tarmyg]

Damn good day in the box. Got super motivated by the people I worked out with and pushed my WoD and extra time just to beat their score. Could not thank them enough for getting my ass in gear today.

QUICK STATUS UPDATE:
Body Weight: 178.5lbs (80.9kg)
Ab Circumference: 87.5cm (1.5cm lost)
Blood Pressure: 121/55
Morning Pulse: 66
Body Temperature: 36.7
Total weight dropped since Day 1: 8.4lbs (3.8kg)

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side (Video)
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Box Jumps
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

With a running timer today

ON THE 0:00... BARBELL CYCLING
“Freight Train” V2
On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
WEIGHT: 45kg

ON THE 7:00... DEADLIFT
From Minutes 7:00 – 15:00 (7 Minutes):
Build to a Heavy 3-Rep Deadlift
NOTE: Still stopping at 102kg focusing purely on the form.

ON THE 25:00... OPTIMUS PRIME
AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts at 102kg
NOTE: Ran this two times as I only got 61 Wall Balls in the first run but got 86 in the second run.

[tarmyg]

DELOAD WEEK
Been a few days since I posted. Training is going well but I stopped my diet as I was cut from the shortlist for the model job. Such is life :-)

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH COMPLEX
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
Set #1, on the 0:00… 46kg
Set #2, on the 1:00… 50kg
Set #3, on the 2:00… 54kg

AIR BALL
4 Rounds:
21 Wallballs - 9kg
18 Calorie Row
15 Box Jumps - 24″
12 Alternating Dumbbell Snatches - 22.5kg
TIME: 17.59

RUNNING
While wearing a 20lb vest:
1 Mile run (10.51), Rest 5 minutes, 1 Mile run (9.53)

[tarmyg]

Happy 4th of July everyone. On this day, here in India, I celebrated by honoring another fallen hero, Former U.S. Navy SEAL Glen Doherty. Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.



MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms

With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

GLEN
For Time:
30 Clean and Jerks (135/95)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees
TIME: 37.38

[CALLMEOCT]

You looking great man, keep it up! subbed.

[tarmyg]

You looking great man, keep it up! subbed.

Thank you!

[tarmyg]

Today it was very noticeable that this is a deload week. I am taking these scheduled deload weeks very seriously as the body get's hammered pretty well during the rest of the time.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) into…
3 Rounds:
5 Wall Squats
10 Spidermans
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Followed by…
Modified Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Stiff Legged Deadlifts
5 Deadlifts

DEADLIFT
Build to a Heavy Set of 3
Ended at 140kg, the form was highly questionable.

BODY ARMOR
Not For Time:
15-12-9-6-3 Romanian Deadlifts
15 GHD Sit-Ups after each round

RECOVERY BIKE
15:00 Recovery Bike

RUNNING
While wearing a 10kg vest
1 Mile, 5 min rest, 1 Mile

[tarmyg]

Normally this is my off day but got to train that chest and those guns :-) Finished with my run training. Already seeing improvements in that department.

CHEST
Supine Press
Pec Dec
Decline Bench
Regular Bench, paused lifts

TRICEPS
Cable Tricep Pushdowns
Cable Bent-Over Triceps Extensions
Skull Crushers

BICEPS
Standing Barbell Curls
EZ Bar Curls, arms on bench
Standing Dumbbell Curls, drop set

RUNNING
While wearing a 10kg vest
1 Mile, Rest 5 min, 1 Mile

[tarmyg]

Second to last day of the deload week. Going to be nice to be back on normal workouts next week.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization — 1:00 each side
Foam Rolling: Thoracic (Upper Back) — 2:00
Barbell Assisted Thoracic Opener — 2 sets of 1:00
Wrist Stretches — :30s in each position
Banded Hamstring Distraction — 1:00 each side
Ankle Flexibility (Dorsiflexion) — 1:00 each foot

ACTIVATION
Tempo Row — 5 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
8 Pushups
8 AbMat Sit-Ups
8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

CLEAN AND JERK TECHNIQUE
“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk
Set #1–1 Complex @ 45kg
Set #2–1 Complex @ 50kg
Set #3–1 Complex @ 54kg
Set #4–1 Complex @ 59kg
Set #5–1 Complex @ 63kg
Set #6–1 Complex @ 63kg
Set #7–1 Complex @ 63kg

FULL SPLIT
5 Rounds:
5 Front Squats — 75kg
15 Plate Hops
15 Calorie Assault Bike
Rest 2:00
TIME: 16 minutes

RUNNING
While wearing a 10kg vest
1 Mile, Rest 5 minutes, 1 Mile

[RaginCajun]

Jesus, that's a de-load???

Way to keep kicking ass!

[tarmyg]

Jesus, that's a de-load???

Way to keep kicking ass!

I'd lie if I did not admit reacting in the same way when I saw the schedule too :-)

[tarmyg]

Forgot to post my Saturday training. Just felt heavy today even we are in a deload week.

MOBILITY
Foam Rolling: Thoracic (Upper Back) — 2:00
Medball Thoracic Opener — 2 Sets of 1:00
Banded Shoulder Distraction — 1:00 Each Side
Foam Rolling — Quads and Adductors
Couch Stretch — 2:00 Each Leg
Pigeon Pose — 2:00 each side

ACTIVATION
3:00 Light Bike or Row, into 3 Rounds:
5 Strict Pull-Ups, 7 Pushups, 9 AbMat Sit-Ups

2 Rounds:
3 Samson Stretch on each leg (5 second hold in each)
3 Alternating Spiderman and Reach each side

200 Meter Run — First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish,.

Modified Barbell Warmup — Empty Barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Snatch Grip Presses
5 Hang Power Snatches

OVER THE HILL
3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches — 43kg

[tarmyg]

Sunday fun day. Did some active recovery today and did my standard 2-mile run.

RUNNING
While wearing a 10kg vest
1 Mile run, Rest 5 minutes, 1 Mile run
TIME

[tarmyg]

Back on my normal schedule and had a pretty decent day. Conditioning has improved but strength is down a bit as I dropped my last rep on the back squat. Four more weeks and then the next part, "Barbell Ninja", will start.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH COMPLEX
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00… 48kg
On the 1:00… 52kg
On the 2:00… 56kg
On the 3:00… Rest

BACK SQUAT
10 Reps @ 104kg
8 Reps @ 112kg
6 Reps @ 120kg
4 Reps @ 128kg
2 Reps @ 136kg - dropped last rep

BEACHED
27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings - 24kg
Overhead Squats - 34kg
TIME: 12.25

[RaginCajun]

nice workout!

[tarmyg]

Pretty decent day. Could have done better on the wod but Deadlifts are a bit of my kryptonite. Just need to get better at it.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms

PLAY DEAD
Play Dead - Part #1
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Deadlifts 83kg, 12 Barbell-Facing Burpees
Rest 5:00
REPS: 1 round + 14 reps

Play Dead - Part #2
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Deadlifts 102kg, 9 Barbell-Facing Burpees
Rest 5:00
REPS: 3 rounds + 2 reps

Play Dead - Part #3
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Deadlifts 124kg, 6 Barbell-Facing Burpees
REPS: 2 rounds

MIDLINE
EMOM x 20 (4 Rounds)
Minute 1 - 15 GHD Sit-Ups
Minute 2 - 15 Pausing Hip Extensions (Pause at Top)
Minute 3 - 15 Weighted Sit-Ups (10kg Plate)
Minute 4 - 15 Banded Good Mornings
Minute 5 - 40 Seconds, Max Double-Unders

[tarmyg]

Decent day. Did not finish with my running as planned but will get that in tomorrow. It's a bit hard to get that extra running in when not in a deload week.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

STRICT GYMNASTICS
All done as AMRAP

Minutes 0:00 – 5:00:
Handstand Floater Practice

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:
A) 3 Inchworms
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.

TREAD WATER
2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”
TIME: 22.54

[tarmyg]

Did not document my workout yesterday but it was my CrossFit off day so worked on Chest, Biceps, and Triceps at SnapFitness.

THURSDAY ESTETICHS WORKOUT
ARMS
Tricep Cable Pushdowns x 3 sets
Cable Bent-Over Triceps Extensions x 3 sets
Decline Tricep Extensions x 2 sets
Cable Preacher Curls x 3 sets
Seated Incline Dumbbell Curls x 3 sets
Concentration Curls x 2 sets

CHEST
Flat Bench Press x 2 sets
Deep Chest Dips x 2 sets
Decline Dumbbell Bench Press x 2 sets
Incline Barbell Bench Press x 2 sets

FRIDAY CROSSFIT WORKOUT
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Banded Hamstring Distraction – 1:00 each side
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
Tempo Row – 5 Rounds of :40s light, :20s “fast”
8 Pushups
8 AbMat Sit-Ups
8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SQUAT PRIMER
3 Rounds:
5 Single Leg Box Step Ups per side - 16kg KB
5 Waiter Squats per side - 24kg KB

STAMINA SQUAT
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 2 Front Squats @ 88kg
Even Minutes – 4 Back Squats @ 88kg

RAISE THE BAR
Ascending Ladder for 8 Minutes:
3 Thrusters 43kg, 3 Toes to Bar
6 Thrusters 43kg, 6 Toes to Bar
9 Thrusters 43kg, 9 Toes to Bar
12 Thrusters 43kg, 12 Toes to Bar
15 Thrusters 43kg, 15 Toes to Bar
18 Thrusters 43kg, 18 Toes to Bar
21 Thrusters 43kg, 21 Toes to Bar
24 Thrusters 43kg, 24 Toes to Bar
SCORE: 97 Repetitions, means I finished the round of the 15's and 7 reps into 18.

MIDLINE
4 Sets:
30s Side Plank (right)
30s Side Plank (left)
30s Front Plank (elbows)

[tarmyg]

Seems I am slow at documenting things these days. Training is going Ok but feels like I need more strength. Seems like it comes in spurts and I am eagerly waiting for my next one.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH COMPLEX
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00… 50kg
On the 1:00… 55kg
On the 2:00… 60kg
On the 3:00… Rest
This sequence repeats a total of (3) times.

BACK SQUAT
10 Reps @ 109kg
8 Reps @ 117kg
6 Reps @ 125kg
4 Reps @ 133kg
2 Reps @ 141kg

FLIP AND FLOP
21 – 15 – 9:
Alternating Dumbbell Snatches - 22.5kg
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs - 24″
Pull-Ups
TIME: 11.25 (Crap time)

[MuscleScience]

How's the diet coming along?

[tarmyg]

How's the diet coming along?

Not had a specific diet in place for a few weeks as I was cut from the shortlist of models. My daughter, however, got to be the main attraction in the latest U.S Polo catalog. Now, she is way more beautiful than her father I should mention :-)

I am starting a more controlled eating tomorrow keeping a minimal deficit of 200 calories. No point in hardcore cutting when there is no end goal and I am, apparently, supposed to perform better at CrossFit being at 9-10% body fat level. At least according to the coach. I am sitting right around 14-15% right now. We shall see.

[tarmyg]

Today's workout. Had a bit of a breathing problem today. Did a consult with a doctor and he put me on an inhaler for 30 days.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
2 Sets:
10 GHD Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach (Video)
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

STRICT GYMNASTICS
Part #1 – Strict Handstand Pushups
7 Unbroken Sets of 5 Strict HSPU

Part #2 – Midline
Alternating Tabata (8 Sets of :20s on / :10s off)
Hollow Rocks
Superman Rocks

FIFTH WHEEL
“Fifth Wheel” Part #1
In a 5:00 Window…
7 Rounds of “The Chief” - 52kg
Max Calorie Assault Bike in Time Remaining
Rest 5:00
SCORE: 23 calories

“Fifth Wheel” Part #2
In a 5:00 Window…
6 Rounds of “The Chief” - 61kg
Max Calorie Assault Bike in Time Remaining
Rest 5:00
SCORE: 37 calories

“Fifth Wheel” Part #3
In a 5:00 Window…
5 Rounds of “The Chief” 70kg
Max Calorie Assault Bike in Time Remaining
SCORE: 5 calories

NOTE: 1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

[tarmyg]

Started my very slow diet today. Really should not impact things too much I hope. A minor deficit but keeping protein high to use some thermic effect from a higher intake.

NUTRITION
I do have a set menu but in case something happens I am sticking to this macro breakdown.

Total calories - 2629
Protein - 272
Fat - 112
Carbs - 131

WORKOUT
Had a pretty massive flare-up in my lower arms making them almost useless today so lifting heavy deadlifts or doing split jerks became virtually impossible. Did my best to push through but it was hurting like crazy so scaled back, heavily.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow)
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

SPLIT JERK
Part #1 – Split Jerk Strict Press
5 Sets of 3 Repetitions, starting with an empty barbell (from rack).
Pressed up to 70kg

Part #2 – Jerk Balance
5 Sets of 3
Only used empty bar

Part #3 – Split Jerk
Build to a Heavy Single for the Day (from the rack)
Stopped at 50kg

DEADLIFT
Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
Build to a Moderate Set of 7 Repetitions: Sumo Deadlift
Build to a Moderate Set of 9 Repetitions: Deadlift
NOTE: Will bring straps next time. While I can not use that normally it would be useful as I can lift heavy without engaging my forearms. Stopped at 100kg on all.

WOD
AMRAP
Wallballs - 9kg

[tarmyg]

Pretty decent workout today.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side (Video)

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

POWER SNATCH SKILL
Part #1 – Behind the Neck Push Jerk
Build to a Moderate Set of 3 Repetitions
Ended at a low 45kg

Part #2 – Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch
Set #1, on the 0:00… 1 Complex @ 44kg
Set #2, on the 1:00… 1 Complex @ 48kg
Set #3, on the 2:00… 1 Complex @ 52kg
Set #4, on the 3:00… 1 Complex @ 44kg
Set #5, on the 4:00… 1 Complex @ 48kg
Set #6, on the 5:00… 1 Complex @ 52kg
Set #7, on the 6:00… 1 Complex @ 44kg
Set #8, on the 7:00… 1 Complex @ 48kg
Set #9, on the 8:00… 1 Complex @ 52kg

RANDY'S ON THE RUN
5 Rounds:
400 Meter Run
15 Power Snatches - 35kg
TIME: 17.51

MIDLINE
Not for Time:
21-18-15-12-9
GHD Sit-Ups
Pausing Hip Extensions
2 x Banded Pull-Aparts

[RaginCajun]

boom!

congrats on your daughter's photo shoot, kudos to her!

[tarmyg]

I have a distinct feeling that my 1RM on back squat has gone down. Could only get 146kg up once today and I was supposed to do two reps. A bit disappointed with that as my 1RM should be going up considering the ridiculous amount of squats I do. My newly developed breathing problem was pretty bad during my WoD today. Got a follow-up with the doctor on Tuesday next week. Shall see what he got to say.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
2 Sets:
10 GHD Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

BACK SQUAT
10 Reps @ 114kg
8 Reps @ 122kg
6 Reps @ 130kg
4 Reps @ 138kg
2 Reps @ 146kg (only 1 rep done)

FIRE ALARM
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters 35kg, 7 Pull-Ups, 7 Burpees

[tarmyg]

Decent workout today but not close to where I need to be. My double-unders are the biggest problem right now due to inconsistency. I can pull off 30-40 unbroken ones but all of a sudden I'll trip on the first set each and every time.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

POWER CLEAN
On the Minute x 5 (0:00-5:00)
Clean Pull + Hang Power Clean + Power Clean
Set #1 – 47kg
Set #2 – 50kg
Set #3 – 54kg
Set #4 – 58kg
Set #5 – 60kg

Minute 5:00-10:00 build to heaviest Power Clean
Max: 85kg (1RM is 93kg so this is a bit disappointing. Not gained strength for months at this point.)

ALVERSTONE
Ascending Ladder for 7:00, Weight 74kg
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
NOTE: This is where I kept tripping on my DU.

BODY ARMOR
Part #1
4 Sets: 12 Unbroken Deadlifts @ 93kg

Part #2
3 “Giant Sets”:
10 Barbell Bent Over Rows
:20s GHD Supine Hold
30 Glute Bridges

[tarmyg]

Decent day in the gym. Still dealing with this breathing problem. Went for a follow-up yesterday and x-rays, cat scan, and every test under the sun later the Doctor look at me with a big question mark having no idea what is going on. At least it could be an interesting problem. Ruled out very dangerous stuff like Pulmonary Embolism and such.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Banded Hamstring Distraction – 1:00 each side
Pigeon Pose – 1:00 each side

ACTIVATION
Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
3 Russian Baby Makers
10 AbMat Sit-Ups

Followed by: Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

DEADLIFT
Build to a Heavy Set of 5 Repetitions: Romanian Deadlift - 120kg
Build to a Heavy Set of 7 Repetitions: Sumo Deadlift - 110kg
Build to a Heavy Set of 9 Repetitions: Deadlift - 110kg
NOTE:Stopped at 5 sets on each. Ridiculous amount of reps.

DIANE
21 – 15 – 9:
Deadlifts - 102kg
Kipping Handstand Pushups
TIME: 7.37

ROW CONDITIONING
4 Rounds, resting 90s between:
200 Meters @ 1:57 /500m
200 Meters @ 1:52 /500m
100 Meters @ 1:47 /500m
NOTE: Conditioning is getting way better!

[tarmyg]

Training is going decently well. This is a health update though. As I started having breathing problems and my first doctor could not figure it out I went for a second opinion. This guy ran through all the same test and was making sure everything was done correctly. I also spoke to a cardiologist and they both said the same thing, we have no idea. At this point, I looked into who is the top Pulmonologist in the country and got an appointment. This guy evaluated everything the previous two had done and said, I know what your problem is with 100% certainty (I am always suspicious of anyone who thinks they know things to this degree), you are hyperventilating and need Yoga. He referred me to an MD specializing in using Yoga for breathing techniques. Now, I am not dismissing this guy but it does seem odd but I got no better ideas myself so I'll try his recommendation for a month which is what he said is all I need.

[tarmyg]

Bad at documenting workouts for some reason now. Not sure why but things are moving smoothly.

DELOAD WEEK

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

JUMP STREET
3 Rounds:
400 Meter Run
15 Power Clean and Jerks (115/80)
75 Double-Unders

MIDLINE
1 Set, Not for Time:
40 GHD Sit-Ups
50 AbMat Sit-Ups
60 Hip Extensions

[tarmyg]

DELOAD - DAY 2

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…

2 Sets:
10 GHD Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach (Video)

2 Rounds of:
4 Scap Restractions
8 Pushups
12 Air Squats

1 Round, Moderate Intensity:
10 Calorie Row
5 Burpees Over Rower
5 Empty Barbell Thrusters

Rest 1:00 – 2:00

1 Round, Higher Intensity:
5 Calorie Row
3 Burpees over Rower
3 Light Barbell Thrusters (first weight)

FREEDOM TRAIL
Freedom Trail Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters - 34kg
13 reps

Rest 3:00

Freedom Trail Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters - 43kg
8 reps

Rest 3:00

Freedom Trail Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters - 52kg
6 reps

Rest 3:00

Freedom Trail Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters - 61kg
4 reps

RECOVERY BIKE
15:00 Recovery Bike

[RaginCajun]

damn, that's one hell of a deload!

[tarmyg]

Been sick for a few days and because my muscles were hurting so bad I suspected Dengue Fever (https://en.wikipedia.org/wiki/Dengue_fever) and yesterday blood tests came back positive. So, will be off training for a few more days. It's a weird sickness that can, in rare cases, make you bleed and such. I seem to be recovering well though in part due to a higher than normal RBC count. Dengue kills a lot of red blood cells and my other training partners who also have it is still not doing well.

[tarmyg]

WBC count came back being half of what it should be. The Doctor told me to eat a pill called CARIPILL which contains papaya (Carica papaya) leaf extract and should increase the platelet count. Fever is gone this morning after lasting 7 straight days and body feels better. Will do nothing in terms of exercise this week as I know I'll bounce back quickly with the start of next week.

[prenes]

been keto for over 2 years, still power lifting. strict CKD. Not skinny fat, no deflated muscles. all compound lifts and isolation lifts have increased not based on food but based on effort.

[tarmyg]

First day back after being ridiculously sick. The goal today was to simply get through my workout and I did. Felt a bit weak but that was expected.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SQUAT SNATCH
3 Reps @ 28kg
3 Reps @ 32kg
3 Reps @ 36kg
2 Reps @ 40kg
2 Reps @ 44kg
2 Reps @ 48kg
1 Rep @ 54kg
1 Rep @ 59kg
1 Rep @ 64kg

CLEAN AND JERK
3 Reps @ 47kg
2 Reps @ 56kg
1 Rep @ 60kg
1 Rep @ 65kg
1 Rep @ 70kg
1 Rep @ 74kg

BACK SQUAT
10 Repetitions @ 96kg
8 Repetitions @ 104kg
6 Repetitions @ 112kg

BODY ARMOR
2 Giant Sets, not for time:
12 Dumbbell Box Step-Ups (6 each side)
21 GHD Sit-Ups
12 Sumo Deadlifts
21 Seated Banded Rows