Progress Hurts....

Creating a Monster.....

2010-10-17T13:47:00.000-07:00

I am going back to the old school way of tracking my progress. I am currently in the process of training to compete next March.

With the way my training is going along with the team I train with, I know my goals of a new qualifying total will be smashed.

For the time being I will not be tracking my progress via my blog...

Cheers to stellar, ass kicking and pain staking training...

Bench - 10.5.10

2010-10-05T17:07:00.000-07:00

Upper body strength is something that definitely lacks when you don't train for 3 weeks. I can definitely tell a difference and feel a loss in my upper body strength.

Bench
45 x 5
85 x 3
95 x 3
105 x 3
115 x 2
120 x 2
130 x 2

Felt like I lost my steam completely. I also need to change my breathing.

C.S.R.
80 x 8
90 x 6
100 x 5
100 x 5

Push ups
1 x 15
1 x 15

Squats and more squats...10.4.10

2010-10-04T17:19:00.000-07:00

I have been getting an immense amount of pain in my legs from the stenosis.. Dreading the only option there may be to eliminate this pain....

Squats
45 x 4
95 x 3
135 x 3
185 x 3
200 x 3
205 x 3
205 x 3
205 x 3

My time off and other issues has really pushed my form into the ground in a bad way.... Worked on box squats next. I officially hate them more then I can describe. They are humbling beyond belief but I know I will be happy that I did them in the long run.

Box Squats
135 x 4
135 x 4
135 x 4
135 x 4

Determination prevails over pain....Deadlifts.9.30.10

2010-09-30T16:58:00.000-07:00

I am usually excited to deadlift on Thursday but with the week I have been having I was not excited in the least bit.. I was still experiencing so much pain. Deadlift is one of the harder lifts with Endometriosis, to deal with. Harder to push through.

Deadlift

135 x 5
185 x 2
200 x 3
210 x 3
220 x 3
230 x 3
240 x 2
240 x 1

I could of went heavier but the pain was getting extremely bad.

Tire flios
360 x 3 passes (a total of 9)
445 x 3 times

I could barely walk with out pain after this all so I am glad I stopped.

Bench.. its been about 3 weeks - 9.28.10

2010-09-28T16:51:00.000-07:00

So training today is following the same suite as yesterday. Excruciating pain all day. I have also been up since 4am from all this pain.....Originally was not going to train today BUT I went anyway.

Bench

45 x 5
65 x 5
85 x 3
95 x 3
105 x 3
110 x 3
115 x 2
120 x 2

Extremely mediocre. Did not feel heavy but it did not feel light..Moving on....

CSR

45 x 10
70 x 10
85 x 8
85 x 6

Push ups

1 x 10
1 x 10
1 x 20

End of day... thankfully.....

3 Variables and Squatting... 9.27.10

2010-09-27T16:36:00.001-07:00

So it has been exactly 14 days since I last trained and squatted. I was dealing with a major sinus infection at the mid of those two weeks. I started a new way of eating 2 weeks ago exactly. Insomnia was more rampant then ever.

For 2 weeks I have been faced with so many reasons as to why I know my squat would be lacking today. Of course the moment my sinus infection dwindles and I can breathe I get to deal with my other issue, Endometriosis. The pain has become so much worse. Today it was in my lower back, down into my rump and all the way down the front of my legs to my knees. I have lost approximately 12#'s.

Lets identify the variables, loss of weight, loss of training due to being sick and the endo. All of these things do not promote strong numbers.

Here we go

Squats

45 x 3
95 x 3
135 x 3
185 x 3
200 x 3
205 x 3
200 x 3
185 x 3
185 x 3

135 x 10 narrow stance squats
135 x 10 narrow stance squats

I was not happy with today. At the end of the 185's before the narrow stance I stopped and took a breather. Tried to massage some of the pain from my legs, unsuccessful.

I did the narrow stance and called it a day...

I know what you will say, those are good numbers, you are going to lose strength from lack of training and weight loss... Either way I was not so excited about my mediocre performance.. There is next week....I suppose.

Squats.. 9.13.10

2010-09-13T17:39:00.000-07:00

Started to eat differently today. I was not sure how my training would do based on that. I was feeling a tad tired so I knew I would suffer under the bar.

Squats
Warmup - 135 x 5 and 185 x 3

205 x 3
205 x 3
205 x 3

Speed Squats w Narrow Stance

95 x 10
95 x 10

Front Squats

95 x 5
95 x 5

Bench and assistance - 9.7.10

2010-09-07T16:47:00.000-07:00

I am having a hard time walking today, from yesterdays squat session.. Its been a few weeks since I have benched.

Bench Press
Warm up 45 x 5 and 95 x 3

105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Felt okay.

Lat pull Downs

45 x 10
70 x 8
95 x 6

C.S.R

60 x 10
70 x 10
80 x 8
90 x 6

Strict Push Ups

1 x 10
1 x 10
1 x 10
1 x 10
1 x 10

Squats - 9.6.10

2010-09-07T03:26:00.000-07:00

Short and sweet.

Squats
W/UP 95 x 3 and 135 x 3

195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Felt good.. Here is my third set in the 5x5 session today.

Narrow stance squats
95# x 20

Front squats (goal was ATG)
95 x 20

I need to keep adding some light narrow stance squat sessions into my training.

Deads courtesy of Pain and MORE Pain...9.2.10

2010-09-02T17:11:00.000-07:00

Still dealing with a tremendous amount of pain but I was determined to train.. Like I have done so many other times, I would find a way to push through it. My normal training would of been different then today but I had to shorten it due to the amount and level of pain I was in.

Deadlift (Sumo)
Warm up 135 x 3 and 185 x 3

200 x 5
200 x 5
200 x 3
200 x 3
200 x 3

The pain just rushed down my back and hips to my toes..

Power Cleans
85 x 3
95 x 3
100 x 3

Box Jumps

10 x 18.5"
10 x 26.5"

In addition to the pain it was excessively hot in the gym... All in all it was not the best session but it is better then not doing anything...

Squatting with Endo....8.30.10

2010-08-30T17:06:00.000-07:00

So the pain is getting worse with the endo and then add a massive sunburn, yeah good times.

I decided to not do 5x5 today. Opted for no designated rep sequence. Just did enough to where I would not collapse. Although it felt like a good idea.

Squat
Warm up 95 x 3 and 135 x 3

190 x 3
200 x 2
215 x 2

95 x 20

Front Squat
95 x 15

There was nothing uniformed about my training today. I left there in a great deal of pain.

Deads and Power Cleans - 8.26.10

2010-08-26T16:35:00.000-07:00

So I am adjusting to training at night. The one thing that is taking longer to adjust to is not eating for so many hours before hand. It really tests my energy and strength.. I was apprehensive today about heavier deads because I sucked big time last week. I did not have an issue this week and should of went heavier...

Deads

Warm up 135 x 3 and 185 x 3

195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Felt great, ripped a nice amount of skin off my right shin.. Thankfully I had socks on ha!

Power Cleans

45 x 5
95 x 3
100 x 3
105 x 3
110 x 1
115 x 1
120 x 1 (PR)
125 x 1 Fail

I was feeling less then energetic by the time I was done with deads. I hit a PR on my cleans. Any progress is good, or so I keep telling myself that.

1st day of Ohio Employment and evening work outs. - 8.23.10

2010-08-23T18:07:00.000-07:00

Today was the 1st day at my new job. I knew that I would have to quickly get used to evening work outs.. Not sure how I feel about it being that I worked out on a totally empty stomach.

Squats
Warm up 95 x 5 and 135 x 3
185 x 5
185 x 5
185 x 5
185 x 5

Tabata Prowler pushes with 95#. Not a fan but got it done.

Here's to a day of SUCK... Sarcasm in full force...8.19.10

2010-08-19T12:37:00.000-07:00

Today was a horrible day. I could not focus and get past the pain I was in. This time last year the endo was full force EVERY day.. Well I fear that it may be inching its way back to torture me.

Deadlift day is one that I look forward to.. Today I was looking forward to it not happening.

Deadlift (Sumo)
Warm up 135 x 3 and 185 x 3

205 x 5 (form was horrid, pain was ridiculous)
185 x 5
185 x 5
185 x 5
185 x 5

GH Raises
3 x 8

Reverse Hypers
70# x 10
70# x 10
95# x 10

I left feeling defeated and spent. Not a good day all in all..

Bench 8.17.10

2010-08-17T16:14:00.000-07:00

Started back on 5x5's this week with all lifts.

Bench
Warm up 45 x 3 and 95 x 3

100# x 5
105# x 5
105# x 5
105# x 5
105# x 5

Chest supported rows
45# x 8
90# x 8
90# x 8
90# x 8

Face Pulls with red band
1 x 20
1 x 20
1 x 20

Double banded sprints
3 x 10

Jump Rope
1 x 50
1 x 100

2 x 10 pushed leg raises
1 x 10 leg raises
1 x 25 crunches
1 x 10 leg raises
1 x 25 crunches

Squats, reverse hyper, sleds and tires! 8.16.10

2010-08-16T12:17:00.001-07:00

Started back with 5x5 again today. Will be adding more conditioning as well.

Squats
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

Reverse Hyper
10 x 45#
10 x 55#
10 x 75#
10 x 95#

4 full rounds of sled pulls @ 110#

16 tire flips at 350#

1st time Sumo Deadlifting - 1RM 8.12.10

2010-08-12T15:33:00.001-07:00

We have come to the conclusion that Sumo stance is better for me. The length of my upper legs vs my torso is ridiculous.

Never did Sumo DL's before but I am now going to do it all the time so I tested my 1RM today. My conventional DL is 255#, here we go.

135 x 3
185 x 1
200 x 1
210 x 1
230 x 2
240 x 2
245 x 1

I did doubles on those two weights to show my form to Jay and Ty. It is so much better then my conventional form. I sit back way to far to get low enough. I felt absolutely no pain in my lower back doing the sumo stance. Here on out I will only DL sumo.

10 GH raises
10 gh sit ups

1 x 25 box jumps

2 rounds of 10 box jumps and 15 36# KBS.

Time 2:40

My hamstrings will hate me tomorrow....

SP/PP and other fun - 8.10.10

2010-08-10T12:38:00.000-07:00

Was originally going to deadlift today but that got changed to Thursday. Decided to do upper body work.

Shoulder Press
W/Up 45 x 5 and then 65 x 3

85 x 3
90 x 3
100 x 3

Push Press

100 x 3
105 x 3
110 x 3

Push ups 3 x 10

Front Shoulder raise
1 x 10 w 10#
1 x 10 w 20#

Curls
1 x 10 w 10#
1 x 10 w 20#

Tate Press
1 x 10 w 10#
1 x 10 w 20#

Weighted Bends 2 x 25 w 25#

100 Crunches
3 x 15 leg raises

All in all a good day.

Bench 8.9.10

2010-08-09T17:35:00.000-07:00

I am still contemplating whether or not I am going to compete August 21st. There is an option to do just bench so I may do it. Not so sure right now.

Bench
W/UP 45 x 5 and 95 x 2

110 x 2
130 x 2
135 x 2
140 x 2

Felt good. 140 felt better then 135.

Chest supported rows
60 x 10
60 x 10
80 x 8
80 x 8
90 x 6
90 x 6
100 x 5
100 x 5

Lat pull downs
50 x 10
70 x 10
90 x 8
100 x 8

Don Pope was at the pit today. He made EVERYTHING look way to easy. He was there with his training partner. They are beasts...

Squats - 8.7.10

2010-08-07T11:08:00.000-07:00

My back is feeling better but still not 100%.

Squats

135 x 5
185 x 5
185 x 5
200 x 3
200 x 3
210 x 2
210 x 2

Worked on my sumo deadlift and my form was dead on and it felt really good. I will no longer be doing conventional deadlifts but will be doing sumo style now.

Back is feeling better but not 100%. Getting there though!

Catching up......8.4 - 8.6.10

2010-08-06T18:58:00.001-07:00

So I have 2 days to catch up on. They are not so productive due to my injury on the 4th. I started training for the competition on the 21st. That may not even happen now.

Here we go.....

8.4.10
Deadlifts

Warmup
135 x 3
185 x 5

205 x 3
225 x 2

I pulled something really bad on the 2nd rep in that set. The endometriosis is really affecting so much of everything lately. After pulling that 2nd rep which is normally EASY for me I was down for the count.... I did a lot of stretching but still no help.

8.5.10

Did a ton of stretching and mobility work. 3 sets of 12 reverse hypers with 25#'s. They helped immensely.

8.6.10

I decided to bench since I woke up feeling so much better.

Bench
Warm up 45 x 3

105 x 3
125 x 3
130 x 3

The last set felt good and fairly easy. I could of gone heavier but I did not.

First day training at GP... 8.3.10

2010-08-03T17:25:00.001-07:00

So we are somewhat situated in our new home. I wont flood this blog with all the good stuff :) Today is the first official day of me training at the Pit.. I feel very comfortable there! I am digging it!

Today is the beginning of the next few weeks of training before my first meet.

Bench
Warm up 45 x 3

100 x 3
120 x 3
125 x 3

Last time I tested 1RM in April it was 135#. The last set was above my approximate original 1RM.

Chest Supported Rows
45 x 10
60 x 10
60 x 10
60 x 10
80 x 8
90 x 6
90 x 6

Tate Presses

10# x 10 with the red band
10# x 10 with the orange thick band
10# x 10 with the orange thick band

Lat Pull Downs
50# x 10
70# x 10
90# x 8

Used the new GH Raise and it is definitely different then the one I am used too.. Did a few nothing crazy..

I have never flipped a tire so today was the day for that to change. When I finally learned the proper way to flip it I loved it.

350# tire for 10 or so flips. Very easy. Looking forward to doing the heavier tire next.

Squat PR and fun with Shawna - 7.29.10

2010-07-29T17:15:00.000-07:00

So today I was super excited to get to the gym. I was going to do some training with Shawna Mendelson... If you don't know who she is, you should.

We worked on my squat form and a few small changes improved my squat immensely. We decided to go for a new 1RM.

I forgot how we went up in weights since I did not write it down but my last set was as follows:

235 x 1

YESSSSS! I was stoked. Today my endo was a huge issue and I could of went heavier. Shawna even agreed that I could of done 240-245. We stopped there since we were working on DL form next. Here is a run down on progress.

160 x 1 (was my 1RM on 12.13.09)
210 x 1 (was my 1RM on 4.4.10)

That means in 7 months I gained 75# in my squat! I am pretty impressed by this ha! I feel so much stronger on my squat....

Moving on..... Deadlift was next. I was not looking to get a new 1RM just work on form. I did try doing Sumo dead form but I will not do that in my meet. I will do sumo deads as assistance work.

We figured out what my opener will be and what my second will be. The last attempt will be decided in a week or so. I need to be more explosive with my pulling and learn to breathe at the top. I pull too much with my back.

We did a lot of dumbbell work and then some tri, bi and delt work. Then we moved on to ab work.. Its been a while since I have sweat that much and I loved it!

Looking forward to my first meet August 21. Again I can not thank Shawna enough for all her help!

Squats and DL - 5x5 7.25.10

2010-07-26T15:08:00.000-07:00

Since our family of friends threw us a Bon Voyage party I was unable to update my blog.. Here goes

Squats
Warm up 135 x 3

175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Deads
Warm up 185 x 3

220 x 5
220 x 5
220 x 5
220 x 5
220 x 5

The first few sets were easy.. The 4th and 5th not so much...

SP 5x5, PC's, pull ups, push ups etc. 7.23.10

2010-07-24T04:47:00.000-07:00

Short and sweet

Shoulder Press
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

5 rounds
5 - 85# PC's
10 pull ups
10 push ups

Time 6:18

Mediocre but I am just getting back into the swing of things with my conditioning.

100 crunches
50 Right side oblique
50 Left side oblque

Bench 5 x 5 and DB Complex 7.22.10

2010-07-22T15:46:00.000-07:00

Since I am looking to do more conditioning I asked Jay for his advice on something to do after my lifting... Bad idea ha!

Bench
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Now when your significant other apologizes in advance you know it will be hell ha! The original work out was for 15 minutes. Due to time constraints I had to shorten it.

5 rounds of

5 – 20# DB Deadlifts
5 – 20# DB Hang power cleans
5 – 20# DB Front Squats
5 – 20# DB walking lunges (5 each leg – keep DB in rack position)
5 – 20# DB push press
5 – 20# DB jumping squats (hold DB at side)

Time 8:58

The Deads were very awkward. The jumping squats on the other hand SUCKED completely. I guess for not doing any conditioning in the last few months, my time was not so bad.

As much as I hate it and want to stick to lifting only I will be adding more conditioning to my work outs.

SQ, DL'S and fun in the heat....7.18.10

2010-07-18T11:50:00.000-07:00

I decided that I need to add more conditioning to my work outs.. Today, that was achieved.. Too bad it was 95 degrees out ha!

Squats
W/Up 135 x 3

170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Felt good and fairly easy till the last set. I started to get a little light headed and felt some numbness in my right hand and foot.

Deadlifts
W/UP 185 x 3

215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

I am finding the hardest rep is the 1st one in ever set. Last set, first rep left arm got caught on my knee sleeve.. It left a nice mark, as if I was doing stones. This was easy till I snagged my arm. Next week will be heavier.

Sled Pulls suck normally but when you add the 95 degree heat, they reach a whole new level.

4 x 100 Meter Runs with 95# on the sled.

Now its time to pack... Getting down to the wire with the move. 2 weeks from today at this very time we will be unloading the truck into our new place... Bittersweet....

Shoulder press - 7.16.10

2010-07-16T17:39:00.000-07:00

Week 2 of 5 x 5's.

Shoulder Press
W/UP 45 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

My max is 105, just tested. A few months ago my 1rm was 70, so I do have progress.

Pull ups 3 x 10
Push ups 3 x 10

Ab work
100 crunches
50 Right oblique
50 Left oblique

I am going to have to change up the push ups, they are getting way too easy.

Tomorrow is a rest day, so I can prepare my body for DL and Squat day Sunday!

Bench, PC'S, Pushups - 7.14.10

2010-07-14T15:03:00.000-07:00

Second week doing 5 x 5.

Bench
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Power Cleans
95 x 3
105 x 3
115 x 3

100 crunches
50 right oblique
50 left oblique

3 x 10 push ups. These are getting very easy, I will have to start doing incline push ups or some other kind.

Squats and DL - My body will hate me tomorrow - 7.11.10

2010-07-11T12:31:00.000-07:00

So this is the second week for 5x5 in squat and the last of the 1st week in DL's. I have not Deadlifted for a month EXACTLY. I was told that doing squat and deads in 5x5 in one day would be a bad idea.... I did it anyway.

Squat
Warm up 135 x 3

165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Two of the strongmen that train at my gym were watching my form. They said I had really good form. That made me happy. It is nice to hear some feedback especially when form is so imperative.

DL
Warm up 185 x 3

205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Way too easy. I took a video of my DL and the only thing I saw wrong was my back was rounded just a little too much. Next week I will be at 215.

Ab work
100 crunches
50 right oblique crunches
50 left oblique crunches

3 x 5 GH raises with the band

Tomorrow I will not be able to walk BUT pain is temporary.

1RM Shoulder Press - 7.9.10

2010-07-09T15:09:00.000-07:00

Since I started doing 5 x 5 last week I decided to switch from Push Press to Shoulder Press. Wanted to focus on some shoulder strength so I switched..

Last 1RM was 70# and I strained to get that up.

75 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x Fail
110 x Fail

So 105 it is. I may have been sore from doing heavy power cleans the other day, I have not done PC's in months...

35# increase is where I am at with my shoulder press. I should be satisfied but I am not.

Sunday is DL's which I have not done in a month, yes a month. This should be fun! Starting with 215 and working my way up if that is too light.

Bench 5 x 5 and PC's 3 x 5 - 7.7.10

2010-07-07T15:08:00.001-07:00

Today was bench, week 1 doing 5 x 5's

I started with 80#. Way too light I will up it next week.

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Push ups
3 x 10

Crunchs
100 standard crunches
50 right side oblique
50 left side oblique

Power Cleans
85 x 5
95 x 5
105 x 5

Wanted to try power cleans since I have not done them in months. Last 1rm was 100 and I struggled with that. Today I did 105 x 5 and it was fairly easy.

Tomorrow is 1rm shoulder press. Sunday I gear up with doing Dead lifts and squats. I will be starting heavy on the DL's. Will probably start at 215 and if that is easy I will push up to 225. I have not DL'd in close to a month. I changed programs twice which was definitely the case. Last time I pulled 205 for 13. I am interested to see how having a month off has either helped or hindered.

Happy 4th! - Starting 5x5's - Squat & Press

2010-07-04T10:59:00.000-07:00

I am not happy with my total # so I am going back to building a solid base of strength. Starting 5 x 5.
My 1RM are as follows
Squat - 210#
DL - 255#
Bench - 135#
Push Press - 135#
I decided half way through my Push Press today I was going to do military press, well Jay decided I was going to do it ha

Squat
170 x 5
160 x 5
160 x 5
160 x 5
160 x 5

My endo is slowly coming back and is starting to affect my training. Dropped down to 160 to continue. Felt better towards the end of the sets.

Front Squats
95 x 5
115 x 5
115 x 5

Push Press/Strict Press
85 x 5
85 x 5 strict press
75 x 5 strict
75 x 5 strict
75 x 5 strict

Just after the first few Jay said "I thought you were doing strict press?" Well I have not tested that in months so I gave it a go. I was stoked at how easy the 5 were at 85#. I continued to strict press and just dropped the weight down.

Next weekend is 1RM for Strict Press so I can properly do 5x5's

Pull ups 3 x 8

GHR with bands 3 x 8

Long day coupled with the heat and it makes it worse.....

Bench Press - 7.1.10

2010-07-01T15:55:00.001-07:00

Today my endometriosis was starting to creep up on me again. I know that it will only get worse.... So it goes.....

Bench

75 x 10
80 x 5
90 x 5
95 x 3
100 x 3
110 x 2
115 x 2

Push ups
3 x 10

100 Regular Crunches
50 Right side oblique crunches
50 Left side oblique crunches

Going back to some old school methods for gaining strength. My 600# is not anywhere good enough to compete... Time to get stronger!!!! I have been at this a year and I am not happy with my total. Lets see what happens with this!

Catching up... PP - 6.29.10

2010-06-30T16:33:00.000-07:00

Today was the 1st week doing Push Press.. Short and sweet, catching up since I forgot to post it yesterday.

Push Press

75 x 10
80 x 5
90 x 5
95 x 3
100 x 3
110 x 2
115 x 2

I pulled something in my left shoulder this morning so the end of the sets were not so comfortable..

Pullups
3 x 10

Squats and GH Raises - 6.27.10

2010-06-27T11:10:00.001-07:00

Today was a short day. Emotionally drained..

Squat
W/Up 95 x 5

120 x 10
130 x 5
140 x 5
150 x 3
160 x 3
170 x 2
180 x 2

GH Raises
3 x 8 with the band.

New Program - Bench - 6.23.10

2010-06-24T10:24:00.000-07:00

Catch up from yesterday. I had a horrible night sleep. Was up at 3am yesterday morning. Knew I had to work out at 5am and was fully aware that it was going to be a terrible day training. I was right....

Bench

75 x 10
80 x 5
90 x 5
95 x 3
100 x 3
110 x 2
115 x 2

Got to the last set of two. Did one rep, went to do the last and I got it out and up. I lowered it down and I could not bring it back up. I had the task of getting this bar off me. I forgot to take the collars off too and had no spotter. I had finally gotten the bar off me and then realized that I loaded 130# on the bar. My 1RM is 135 without numerous reps before hand.

Pull ups
3 x 10

Ab work
100 standard crunches
50 right side oblique crunches
50 left side oblique crunches

1st Day New Program - 6.20.10

2010-06-20T14:12:00.000-07:00

Today was the first day of a new program I am starting. I also had my knee sleeves to try out. Let me tell you this, they are a nightmare to put on. I was tired from putting them on way before I even started to squat.

Squat
W/Up 95 x 5

120 x 10
130 x 5
140 x 5
150 x 3
160 x 3
170 x 2
180 x 2

Felt good with the sleeves on. They made me sweat more then most work outs.

Front Squats
95 x 5
115 x 5
125 x 5

Ab work
100 Crunches
50 R Oblique Crunches
50 L Oblique Crunches

GH Raises with band
3 x 10

All in all it was a good day. I am going to stick to this and see how I like it vs 5/3/1.

bench/kroc rows/abs

2010-06-16T15:37:00.000-07:00

Today was going to be tough.. I had a dog kicking me all night because she was running in her sleep.. 3:30am came and I decided to wake her every time she fell asleep.

Bench
85 x 5
95 x 5
105 x max

Got 11

Mediocre and not too thrilled.. Moving on......

Kroc Rows
3 x 10 L&R 50#'s

Abs
100 regular crunches
50 R Oblique twists
50 L Oblique twists

I am way to pre-occupied mentally to focus..

Squats, squats and some GH raises - 6.13.10

2010-06-13T11:05:00.000-07:00

So from this point forward my squats will be programmed different. Due to the lack of time I have in the morning to work out I will stick to 5/3/1 for the time being.

Squats
W/Up 95 x 3
105 x 10
115 x 5
135 x 5
150 x 3
170 x 3
190 x 2
210 x 1

THAT SUCKED!!! I did the 210 with out a spotter. Yes I am aware that it was a foolish move BUT that was my 1RM in April so I was confident in my ability to do so.

Let me tell you this MUSIC, heavy brutal music is definitely a good thing. Although I had no arm band to hold my mp3 player I made it work.

Front Squats
105 x 5
125 x 5

GH Raises
1 x 10 no band
1 x 8 with band
1 x 8 with band

Adding the band brings these to a completely new level of hell..

My knee is still acting up in the worst way. I am purchasing sleeves TODAY!

Deadlifts - 6.10.10

2010-06-10T16:53:00.000-07:00

Short and sweet. Knee is getting progressively worse.. At least I have progress in the PAIN I am in..

Deadlifts
W/UP 135 x 5

155 x 5
180 x 5
205 x max

Got 13

Same as last week. No progress. Knee is bad news right now. I can't do much of anything without pain.

Week 1 Cycle 6 - PP - 6.9.10

2010-06-09T15:19:00.000-07:00

My knee giving me a great deal of pain is affecting EVERYTHING! My balance, my hip drive and standing.

Push Press
75 x 5
85 x 5
95 x max

Got 12

Same as last time on 95#. I lost my balance during a lot of the reps on the max set. No progress except in the heightened level of pain in my knee.

Squats and bench - 6.6.10

2010-06-06T14:23:00.000-07:00

Today was the last day for Cycle 5 on one lift and then the beginning of Cycle 6 on another.

Did not have a very productive week last week. Too much on my mind and unable to focus.

I knew going into squats my knee was going to be a huge issue. It was hurting a lot today.

Squat
135 x 5
150 x 5
170 x max

Got 13

I could of gotten a few more but my knee was really giving me issues.

Bench Press

95 x 5
110 x 3
115 x max

Got 7

I am stalling on my upper body work. Got the same as I did last time.

Did some GHS raises 3 x 8.

5/3/1 Week - Cycle 5 - DL's

2010-06-02T16:02:00.000-07:00

Had a mediocre day today. Was not happy but I guess it is what to be expected when my back is not cooperating and I had a terrible nights sleep.

Deadlifts
W/UP 135 x 5

175 x 5
195 x 3
220 x max

Got 6

Same as last time I did 220. I just did not have a good day, no excuses. It is what it is!

GH Raises 3 x 10

Last week of Cycle 5 - 5/3/1 BS & PP 5.30.10

2010-05-30T10:50:00.000-07:00

Sundays are double up days and its the last week in Cycle 5 of 5/3/1.

Squat
145 x 5
160 x 3
180 x max

Got 11 or 12. I lost count and my spotter did not count ;p

Push Press
80 x 5
90 x 3
100 x max

Got 11

This week was an improvement from last week.

Prowler Pushes
90# Runs 15 meters x 10 runs

Farmers Walks
90# each hand 15 meters x 2 times

Sled Pulls
45# sled pull x 15 meters
90# sled pull x 15 meters
135# sled pull x 15 meters

It was a good day!

Front Squats and Abs - 5.25.10

2010-05-25T15:13:00.000-07:00

I was stoked about todays work out. I have not done Front Squats for A VERY LONG TIME. Last time I did them my 1RM was 125.

Front Squats
W/UP 45 x 5

95 x 8
120 x 8
125 x 8

I could of went heavier but it only called for 3 full sets at 8 reps. I wanted to complete the full sets. My legs are also pretty smoked from Sundays Max BS at 170#

Progress was definitely made and if I do the approx 1RM its about a 33# increase but it was not to max so I am sure its more.

Then to continue with the abdominal murder..
50 crunches
50 leg raised crunches
50 right oblique crunches
50 left oblique crunches.

Week 2 Cycle 5 - BS/PP - 5.23.10 and Crunches/Situps 5/22

2010-05-23T10:08:00.000-07:00

Today is the beginning of Week 2 in Cycle 5 of 5/3/1

Squat
W/U 95 x 3

135 x 3
150 x 3
170 x max

Got 11

Push Press
W/U 45 x 3

75 x 3
85 x 3
95 x max

Got 12

GH Raises 3 x 8
Push ups 3 x 20
Jumping squats 3 x 20
50 situps
50 crunches
50 right side oblique crunches
50 left side oblique crunches.

I cleaned the 80# axle today and it was easy on the weight. Awkward with the width of the axle but the weight was so easy. I will incorporate these into my work outs moving forward :)

I was happy with today, strange how last week I was unhappy with my performance. Last week was 5# lighter and 1 rep more each max set. I need to find a way to stop over analyzing my performance.

I do know that my right knee is giving me some issues and Jay even saw it in my squat. I may have to invest in a sleeve for my knee when lifting. There is some swelling in the right knee where I had my surgery years ago. Its right around one of the scars from the incisions.

5.22.10
50 situps
50 crunches
50 right side oblique crunches
50 left side oblique crunches.

End of Week 1 Cycle 5 - BP - 5.21.10

2010-05-21T15:10:00.000-07:00

Today is the last lift of the 1st week in 5/3/1 Cycle 5

Bench Press
45 x 5 warm up

80 x 5
90 x 5
100 x max

Got 10.

I was okay with this performance.

DB Rows
3 x 15 50# DB's

100 situps
100 crunches

Week 1 Cycle 5 - Deadlift - 5.19.10

2010-05-19T16:07:00.001-07:00

I woke up knowing I was not going to have a work out I was going to be happy with. I was up every 2 hours on the 2 hour mark and was wide awake.

Deadlift
w/up 135 x 5

150 x 5
175 x 5
195 x max

Got 14

GH Raises
3 x 8

I was not happy with my results in DL. It was a painful session. Yes if you calculate the approx 1RM its around 280 but it was not enjoyable.

I also was having doubts on competing in November. I am thinking am I really going to be prepared? I have 30-40 minutes each morning during the week to train and is that ample time?

They make medication for EVERYTHING so why can't they make something that shuts my brain off ha

Day 1 - Week 1 Cycle 5 - 5.16.10

2010-05-16T11:04:00.000-07:00

Today was the start of Week 1 Cycle 5. I was not feeling my best mentally this morning. Felt like my head was in a fog.

Squat
95 x 5

125 x 5
145 x 5
165 x max

Got 12.

Push Press
45 x 5

70 x 5
80 x 5
90 x max

Got 13

GH Raises
3 x 8

Push ups
3 x 20

Not my worst day but not my best day. I don't feel as strong as I am right after a deload week. Things will be changing this cycle with regards to deload :)

End of Deload - Cycle 5 is next - 5.14.10

2010-05-14T15:29:00.000-07:00

Today was the last deload day of Cycle 4.

Squat

75 x 5
90 x 5
115 x 5

Bench

45 x 5
55 x 5
65 x 5

Pullups max sets with band - full extension to the floor
15
8
8

Double up - Deload Week - 5.13.10

2010-05-13T15:45:00.000-07:00

Decided to double up my lifts during this deload week due to personal reasons.

Today

Push Press

45 x 5
55 x 5
65 x 5

Deadlift

95 x 5
120 x 5
145 x 5

GH Raises

3 x 8

End of Cycle 4 - Squats and Bench...5.9.10

2010-05-09T15:55:00.001-07:00

Today I am doing two lifts within the program so I was stoked to get to it. What I was not happy about was the pain my right knee was still in.

Squat
95 x 3
145 x 5
160 x 3
180 x max

Got 8.

I was pleased with this given the fact that my right knee hurt.

Bench
45 x 3
90 x 5
100 x 3
115 x max

Got 7

Was pleased with this. Started to use my belt during my bench press. My back felt a bit better.

DB Rows
3 x 15
Used 60# vs the 55# that I used last week.

Then I tried to get a dead hang pull up. I was SO close it wasn't even funny. To pull 160#'s up is not always the easiest. I am hoping with in the next month or so I will get my first.

This week will be deload and then I will begin Cycle 5 of 5/3/1.

Sprints and Squats - 5.6.10

2010-05-06T15:52:00.000-07:00

Short and sweet, no time for elaborate blogs.
12 minutes
200m run
25 squats

8 full rounds, was starting on 9th when time was up..

Equates to 1 mile and 200 squats.

5-3-1 Week with DL's - 5.5.10

2010-05-05T15:04:00.000-07:00

Today is the last week of lifting before the dreaded deload week..As much as I know it is necessary I absolutely loathe and detest deload week.

DL's

175 x 5
195 x 3
220 x max

Got 6

I was hoping for more but that did not happen. I should be happy with 6 but I am not.

5 rounds
10 push ups
5 GH Raises

Time 3:26

5-3-1 week Day 1 - PP/Farmers Walks & Box Jumps - 5.2.10

2010-05-02T10:56:00.000-07:00

So today is the beginning of the 5-3-1 week of the program.

Here we go:

Push Press
Warm up 45 x 5

85 x 5
95 x 3
105 x max

Got 10

I started using my belt during the PP and felt a lot better doing them. I was happy with my performance.

Farmers walks
100# did 2 passes down the yard
140# did 2 passes down the yard.

I am not sure how big the yard it but is a nice distance.

Next I did box jumps on the lowest atlas stone platform. The height is just where my quad starts. It is about 3" taller then the middle box jump I have been using.. Was going to do 3 minutes max jumps but I changed it up a bit.

Max jumps in a minute, rest and do this for 4 minutes.
1st minute - 18
2nd minute - 15
3rd minute - 19
4th minute - 16

All in all this was a good day.

Heavy Squats VS Endo and catch up time - 4.29 & 4.30.10

2010-04-30T15:31:00.000-07:00

I woke up at 4:20am in a lot of pain from the Endo. I took advil for the pain REGARDLESS of it not being the best option, it does put a dent in the pain. I was second guessing my anticipated performance for the morning.

Here we go:

4.30.10
Squats
Warm up 95 x 3

135 x 3
150 x 3
170 x max

Got 12

I was more then pleased with my performance. I was not expecting that amount of reps being that I was not feeling my best. I strapped my belt on till I could barely breathe and got under the bar, did not think and just started to squat. I was getting light headed at the end of the set. The pressure of the belt helps the pain from the endo a bit to where I can push through.

The second I got the belt of I was in more pain BUT my set was good ha

GH Raises
3 x 8

These are getting a lot easier. The first two sets were a breeze. The last few in the last set were difficult.

4.29.10

7 rounds

15 squats
15 push ups
15 sit ups

Time 7:04

Bench/Rows and Pushup/GH Situps - 4.28.10

2010-04-28T15:24:00.000-07:00

Yesterday I was feeling horrendous..96 degree temperature is NOT normal for me.. I came home, had a small (very small) bite to eat and then went to lay down.
On to todays work out:

Bench Press
Warm up

85 x 3
95 x 3
110 x max

Got 6

Not very happy with this at all. I have been toying with the idea of wearing my belt because I have a bad back. In my conversation today with Jim Wendler, he shared that he always wears his belt and that I should do the same. I will take his advice and do this next time I bench.

Next was Assistance Lifts
DB Rows using 55#
1 x 15 with out straps
1 x 15 with out straps
1 x 15 with straps

Such a huge difference with the straps. I used the ones the gym had but I just ordered myself a sexy red pair of my own :)

Then I did:
3 rounds

10 pushups
10 ghs

1:53

Day 2 of Week 2 - DL's - 4.25.10

2010-04-25T11:50:00.002-07:00

Today we were going to work on Strongman/Woman events BUT the rain prevented us from doing so. I got a new belt and was extremely excited to try it out since it was DL day.

Here we go:

Warm up
135 x 3

160 x 3
185 x 3
205 x max

Got 10.

If you calculate the 1RM the approximate # is higher then my 1RM. Knowing that I was very happy. I love my new belt. The last one I had allowed to much of a gap between my lower back and the belt.

I also just got under the bar today and lifted. No over thinking. Walked up, got my shins in place, right hand, left hand, got in proper position and pulled. I felt a lot better in my form today then I did when I pulled the 255#.

GH Raises
3 x 8

These are getting better and better

GH situps

1 x 15
1 x 20
1 x 10

All in all it was a good day!

On a personal note, I am kicking myself in the ass for not competing yesterday at the lifting meet at our gym. Such as life... The #'s the women were pulling were no where near what mine are....

Day 1 of Week 2 in Cycle 4 - PP & P/Ups - 4.23.10

2010-04-23T02:48:00.000-07:00

This week has been exceptionally trying for me. I do not know what is going on but my energy level and ability to "push through" my work outs have been impossible. I can usually amp myself up on my max set even if I am exhausted, not this week.

This cycle includes my new 1RM and I know that I need to not be so hard on myself. Too late!

This morning I walked up to the bar on my set and mouthed "Am I really going to do this?". No I do not DOUBT my ability to PP 100# or for numerous times, I questioned my ability to not have the coordination to re-rack it before I dropped it. So here we go.....

Push Press
W/U - 45 x 5

75 x 3
90 x 3
100 x max

Got 9.

Yes I should be pleased with that being that my former 1RM was 100 back in December..........

Push ups
3 x 20

I am thankful that today is Friday, hoping that I will be able to stop yawning and get my ass in gear.....

End of Week 1 Cycle 4 - 4.21.10

2010-04-21T02:56:00.000-07:00

I went into todays sets with some lower back pain. I knew that my performance may not be the best so I was prepared.

Squats
125 x 5
145 x 5
160 x max

Got 9.

I could of went a few more but I felt a lot of discomfort that I could not push through.

Next was GH Raises.

3 x 8

I used to HATE them.. Now I like them, but then I love the GH machine no matter what the movement is.

BP, Kroc Rows and Stones - 4.18.10

2010-04-18T11:58:00.000-07:00

I was not very happy with my max rep set today. I have only benched on a Forza bench and never used a "standard" bench. None the less, I HATE standard benches.. If you have used a Forza you will understand exactly what I mean.

Bench Press
45 x 5
80 x 5
90 x 5
100 x max

Max 9.

SHITTY performance.... I got so frustrated at the end of the last that I just put the bar back on the pins. I hated the bench I had to use...

Kroc Rows

55# x 10 - Without straps
55# x 10 - With straps
55# x 10 - With straps.

I am a fan of these. I look forward to adding them into my programming more. Next time I will go heavier.

Next was stone work. I wrapped my forearms in tape and then applied the tacky. THE HARDEST part was trying to get it off my fingers before I lifted the stone.

Used the 110# stone and I need to work on my explosiveness. I try to muscle it up. Being that this is the 2nd time I am working with stones I am okay with still learning it.

Love lifting stones. The start of my work out I was not happy but ended up feeling pretty good.

Cycle 4 Day 1 and 2 - 4.14 - 4.15.10

2010-04-15T16:06:00.001-07:00

I am so glad that the dreaded de-load week is over and that I am back to some lifting.

Cycle 4 begins today and I have a new found strength (literally) after just completing my 1RM week.

Day 1 - Deadlifts 4.14.10
150 x 5
175 x 5
195 x max

Got 13

Was supposed to do GHD raises BUT I wound up showing someone in the morning gym crew how to low bar squat.

Day 2 - Box Jumps, Sit ups, Push ups and GHS/Back extensions - 4.15.10
1 minute then 30 seconds rest
Box Jumps - got 31
1 minute then 30 seconds rest
Situps - got 62
1 minute then 30 seconds rest
Pushups - got 33

3 rounds for time
15 GHS
15 back extensions
Time: 3:28

1RM PP and Stones - 4.11.10

2010-04-11T13:22:00.000-07:00

Today was the last of the 1RM lifts for the 5/3/1 program.

In December 2009 my 1RM was 100 on Push Press. I have just completed 3 cycles of 5/3/1.

Push Press
65 x 1
95 x 1
115 x 1
135 x 1
140 x fail
140 x fail

I am happy with a 35# increase in about 4 months.

Next was stone lifting. I have never done stones before but I really want to incorporate doing some strongman/woman work in my training.

The smallest stone at the gym is 110#. The next one is 175#. I had no issue lifting it up from the ground. Once I had to get it up on the platform is where I was having issues. I needed to be closer to the platform in order to get it up. I needed to be more explosive when getting it up on the ledge.

I did the stone lift 110 x 5.

My forearms got somewhat ripped up. The small stone was way too smooth. Tacky is on order so I will use that over tape next time.

Next we moved on to the tire. The smallest tire is around 550#. I got up learned the stance and dropped down. I was able to lift it maybe an inch. In time I will do it again and once my upper body strength goes up I will be able to get it.! My next idea was to just get a smaller tire and bring it to the gym.

All in all it was a good day. I love the dark side :D

PC's and Box Jumps - 4.7.10

2010-04-07T12:18:00.000-07:00

Since I just completed my 1RM on DL, BP and BS I am taking this week to just to some work outs without doing 5/3/1. I resume 5/3/1 cycle 4 this Sunday. I will also be doing my 1RM on Push Press. In December 2009 it was 100#.

Today's Work Out:
12min AMRAP
10 - 70# Power Cleans
10 - Box Jumps

Result 9 Full rounds and 5 Power Cleans.

The PC's felt good and given the last time I did box jumps was a few months ago I felt okay with today's performance.

1 Year Anniversary of Lifting and 1RM day... 4.4.10

2010-04-04T10:56:00.000-07:00

Today is the 1 year (approximately) anniversary of when I first started lifting. As well as the end of 3 cycles of 5/3/1. I have found myself wanting to do train to compete in amateur powerlifting. The heavier I go on weights the more I love it. So here goes...Today was a great day of success but it was also realization that I need to train super hard and heavy if I am going to even attempt to compete.

Before I list what I achieved today I want to say that I hit some of my goals that I set at the beginning of the year already! I went above my DL, BS and BP goals that I set.

Here we go for today:

Squats
65 x 2
95 x 2
135 x 1
160 x 1 (was my 1RM on 12.13.09)
185 x 1
200 x 1
210 x 1
That was not to failure. I wanted to stop there because my next cycle of 5/31 based on that number will be a lot for my working weights.

Increase of 50#.

Bench Press
45 x 5
95 x 1 (was my 1RM on 12.13.09)
115 x 1
135 x 1
140 x failure

Increase of 40#

Deadlift
135 x 1
185 x 1 (was my 1RM on 12.13.09)
205 x 1
225 x 1
255 x 1
265 x failure - tried it two times but just could not pull it

Increase of 70#

Here were my goals set to achieve by the end of this year.

Deadlift - 250# (beat it)
Push Press - 150# - will be testing this next Sunday
Bench Press - 125# (beat it)
Back Squat - Low Bar - 200# (beat it)

I am more then happy with today and am looking forward to the rest of the year!!!

My total is 600# now! I had an total increase of 160#

Thank you 5/3/1!!!!!!

I AM BAAACK... Results of 5/3/1 for 3 months are coming.. 3.31.10

2010-03-31T16:43:00.000-07:00

Yes so my blog is back up and running. I took time off and have been recording my progress the old school way. Notebook and pen!

I am absolutely in love an enamored by the progress that I have made on the 5/3/1 program. I never thought I would love a program as much as I love this one. Thank you Jim Wendler! BTW If you do not know what the program entails, buy the book!

My one year anniversary of lifting heavy is coming up in April. Over the last year I have learned so much and lifting has taught me a lot about myself.... It has tested my motivation and drive. It has tested every inch of my strength. I have seen so many changes in my body and in my form....

I have lost a total of 2 months during last year due to the amount of pain I was in from the Endo. Those that know me and follow my blog understand. November 13 of last year I had my 2nd surgery and another procedure done. That took me out of training for 4 weeks. I came back and my DL suffered by a loss of 15#, my push press stayed the same and my squat actually went up 5#

Unfortunately I am counting down the days to when the Endo will interfere with my training again... ugh

Sunday I will be doing my 1RM on DL, BP and BS.

My numbers in December 09 were
DL - 185
BP - 95
BS - 160

I look forward to seeing what progress I have made.

I will post results after Sunday.

PP and Ring Dips & Prowler pushes - 2.7.10

2010-02-07T12:29:00.000-08:00

Today I decided to drink coffee in between sets and that was bad. I was definitely wide awake BUT on the borderline of cracked out ha!

Push Press

3 x 65#
3 x 75#
Max x 85#

Got 10

Back on 1/7 I got 8 x 85 so I am improving with my strength. I might of got more if I was not shaking from the caffeine during my set.

Net was jumping ring dips. I have never done anything on the rings. Stabilization is always such an issue for me.

3 x 8

Lastly I did Prowler pushes outside in the yard of the gym.

10 runs x 90# Prowler pushes
45 seconds rest in between.

I should of put my hood up. Running while cold is beating your eardrums is not the best time ha.

Now we can enjoy the rest of the day, watch PUPPY BOWL and have some bacon/apple stuffed chicken breasts!

BS and Jumping BWS & DB HPC - 2.5.10

2010-02-06T15:42:00.001-08:00

My back was still a little tender from this past weeks deadlifts.

Back Squats

5 x 95
5 x 115
Max x 125

Got 7.

My back was not doing so well when I did the 125. I really feel that my squat has gotten weaker.. Something to work on

12min AMRAP

15 - Jumping Squats
10 - 25# DB HPC

11 round 8 squats

I really do not enjoy dumbbell work but it is improving.

Semi happy with my performance.

BP & Heavy DL/burpee metcon - 2.3.10

2010-02-03T15:49:00.000-08:00

After my performance on Sunday with my DL's I knew today was going to be ultra heavy. On Sunday I pulled 28 DL's at 150#. On the last few I pulled my back.

Bench Press

5 x 60#
5 x 70#
Max x 80#

Got 9.

I tend to not push myself as much in the morning with my max BP because I do not want to come to a point where I can't push the weight back up.

METCON
5 Rounds

5 - 175# DL
10 Burpees

I only got through 4 rounds and it was 11:16

I used two 25kg bumper plates and I created a HUGE Mental barrier. Towards the end my back was screaming at me. My 1RM DL was 185# after surgery. It felt like the bar was glued to the ground. I should of stopped when my back hurt but I kept going.

I pulled once prior to starting the METCON and thought this will suck but I can do this.

I have never used bumper plates and to be honest I am not really a fan of them. It could be that I have never lifted with them before.

We are all allowed to have bad days but I really have not had one in a while.

5/3/1 Cyle 2 - DL & GHS/Back Extensions - GREAT DAY!! 1.31.10

2010-01-31T15:00:00.000-08:00

I was thinking that today was not going to be a good day. I bartended last night, the first time since before I was 21. Getting home at 5am and then sleeping till Noon is not how I am used to spending my Sundays. I was up early yesterday to get Gabe at 6am form the airport..

I can not emphasize enough how much I LOVE the 5/3/1 program...

DL's

5 x 115#
5 X 130#
Max x 150#

I got 28. You are allowed to set up again every rep as long as your hands do not leave the bar. I did the first 12 without stopping/setting up. They felt great!

In the last cycle of the program I did only 12 at 150#. I am super stoked about my performance!

METCON
5 rounds
10 GHS
10 Back Extensions
Time 3:58

I find that every time I eat carbs ie bad carbs I tend to do great on my work outs. Well here is a perfect example. I had 2 pancakes this morning and I felt amazing during my work out.

While I was being so excited about my DL performance I smashed my head on one of the bars on the racks. Ouch!!

I can not wait to see what the 5/3/1 brings with my 1RM!

5/3/1 Cyle 2 Day 1 - PP/DB & Box Jumps - 1.25.10

2010-01-25T15:23:00.000-08:00

I am so happy to be starting my 2nd cycle of 5/3/1. I am enjoying this program so much.

Push Presses

5 x 60#
5 x 70#
Max x 80#

Got 9

I was not feeling so strong today after yesterdays DB complex. I guess we all have our off days with lifting. Sucks that it was my first day back on the program and I did not do as well as I expected.

Metcon

21-15-9

20# DB Snatches
Box Jumps

Time 6:04

Maybe I should not of told Jay that I hated DB work because now I am going to be doing them quite frequently ha. My arms feel like logs today.

But it is good to be back!!!!

Last day of Deload week - BP/BS & DB compled - 1.24.10

2010-01-24T13:09:00.000-08:00

I am happy to say today is the LAST day of the first set of deload weeks. I am very happy to get back to 5/3/1 tomorrow.

BP
5 x 45#
5 x 50#
5 x 55#

Way too easy....

BS

5 x 45#
5 x 70#
5 X 85#

Again easy.
The only thing that I like about deload week is that I can focus more on getting my form down. I am going to have to start stretching every night to improve. I am having an issue with BS, I just get to parallel and that is not good enough. I know that I have a huge issue with my posterior chain.

10 Minute AMRAP
20# DB complex

5 - DB HPC
5 - DB FS
5 - DB PP

9 full rounds, started on 10th and got HPC and FS.

This is one of my LEAST favorite things to do. My PP is 100 and man oh man did this feel hard as hell. There is something to be said about DB work.

Almost done with Deload week - PC/Box Jumps - 1.21.10

2010-01-21T15:01:00.000-08:00

The first round of deload weeks is almost done. Then I start on phase/cycle 2 of 5/3/1.
Needless to say I am excited to start next week with heavier working sets.

On to today's METCON

7 Rounds
5 - 70# Power Cleans
10 - Box Jumps

Time 8:32

The cleans felt rather light until round 6. I could of went heavier. I did my 1RM way before surgery and it was 95#. I am not sure what my 1RM is now.

Since I train at 5am, I sometimes have an issue with coordination. It felt like my feet did not want to cooperate this morning. I have been sleeping terribly and woke up feeling exceptionally exhausted. Towards the end of the METCON my right foot did not want to jump up on the box the same time as the left. That was a little nerve wracking...

Tomorrow I am taking an unscheduled rest day and hopefully I will be able to get a full nights sleep.

Mid Deload Week - 1.20.10

2010-01-20T15:49:00.001-08:00

I am almost done with the first deload week in the 5/3/1 program.

Deadlift

5 x 70#
5 x 85#
5 x 100#

METCON:

7 Rounds

5 - Knees to Elbows
10 - 16kg KBS
10 - 16kg SDHP

Time 6:23

I have not done knees to elbows since sometime at the end of Spring 09. The hardest part that I found with them is the stabilization of my core so I can bring my legs up. The first round was rocky but after that I had it down.

Doing KB SDHP's are not as easy as doing them with the bar. I definitely want to incorporate more KB exercises in my work outs.

Looking forward to starting to add more weight to my working sets next week.

Deload Week - PP - 1.17.10

2010-01-17T12:30:00.001-08:00

This week is the 1st deloading week of the 5/3/1. I know that it is necessary BUT I am not a fan of it.

Push Press
5 x 45
5 x 65
5 x 75

Easy.

There was no metcon today but we did some other work that I enjoy A LOT!

100# farmer walks up the yard
90# prowler pushes back down the yard
90# prowler pushes up the yard
100# farmer walks back down the yard.

The hardest part of this was breathing in the cold air. It was raining when we did this so the work out got cut short.

I look forward to doing more work outs like this.

BS and PC AMRAP - 1.15.10

2010-01-17T12:26:00.000-08:00

Today I was not feeling my best as far as strength, endurance and pretty much everything..

Back Squats
5 x 95
5 x 105
5 x 120

When I am not at my best mentally even my form suffers. YES I know it should not but it did.

10 min AMRAP

3 - 65# PC
6 - push ups
9 - unanchored sit ups

9 round and 3 PC's

I was fairly satisfied with this. Although the poor performance on my squats made me feel that it was not my best day.

BP & 12min AMRAP - 1.13.10

2010-01-13T15:38:00.000-08:00

Bench Press
5 x 65#
3 x 70#
Max x 80
Got 5. I was not feeling the strongest on my BP today. Due to the bastards downstairs and the THREE dogs that they now have which were constantly barking for 2 hours straight, I definitely did not feel so good during the BP.

12 minute AMRAP

10 - Box Jumps
10 - 20# DB PP
10 - Air squats

I got 9 rounds and 5 box jumps.

I have never done DB PP and my max PP is 100#. These sucked this morning. I also found out I was doing them the hard way. I held them as if they were a bar when I should of been holding them perpendicular to a bar. Either way DB PP's are not my favorite!

FS/KBS and close to a 3 minute PR- 1.11.10

2010-01-11T15:19:00.000-08:00

I was NOT looking forward to todays work out because I remember how much it sucked when I did it back in November.

7 rounds
5 - 85# Front squats
10 - 16kg KBS
Time 6:58

I did the work out on 11.2.09 with the same weight in FS but a 30# kb. This was done about a week and a half prior to surgery. My time was 9:51.

WOW I was thoroughly impressed with my almost 3 minute PR. Keep in mind that last night I ate so much pizza that I thought todays performance might of been compromised. I can say my performance has improved since I had the surgery 11/13. The recovery was rough BUT it is a vast improvement.

This is my first PR of the year and I look forward to many more!

My abs are killing me from the front squats so I will enjoy the rest day tomorrow!

DL and GHS/PC - 1.10.10

2010-01-10T12:47:00.000-08:00

I was excited to get to the gym because I was deadlifting. I LOVE to deadlift. It is my favorite lift. I am going into this weeks work out with a different mind set. Last week was way to rough on me in every possible way. I am also going to start eating more. I am not eating enough. My work outs have not suffered but I feel that I am not consuming enough fat.

Deadlifts

5 x 135#
3 x 140#
Max X 155#

I pulled 15 this time.

Last week I did 150# and got 12. I am getting very comfortable with the over/under grip.

Metcon

20-15-10

GHS
55# PC

Time 5:36

I was happy with that. Jay told me that I was not exploding enough with my quads on the way up. Once I did that I started to go even faster.

Today was a good day..

PP and Thrusters - 1.7.10

2010-01-07T15:21:00.000-08:00

This week has been a very rough week for me personally. It has been more of a chore to get out of bed then to actually work out..Today I was extremely nauseous during my WOD.

Push Press

3 x 45#
5 x 70#
3 x 74
Max x 85#

I did 8.

5 rounds
5 x 65# Thrusters
10 burpees

Time 6:47

I had to clean the bar to get it up when I probably should of put it on the rack and then start doing thrusters.

I did 5 x 65# Thrusters just to get my legs into the movement, and it sucked.

BS and OHS - 1.5.10

2010-01-05T16:36:00.000-08:00

I have been sleeping extremely bad as of late. I can say it definitely changes my work outs and not so much for the positive.

BS
Warm up
5 x 45#
5 x 95#

3 x 110#
3 x 120#
Max x 130#

I did 7
I felt like no energy this morning and it showed on my max. My 1RM BS is 155#.

Now it was time for my METCON. It was the dreaded OHS. I have never done any kind of OHS sets or 1RM so I really do not know what I can do.

21-15-9
45# OHS
Pull ups

Time 7:30

I am guessing my time is good BUT I have nothing to base it on. I have never done this WOD.

Tomorrow is a rest day.

Bench and Metcon - 1.4.10

2010-01-04T15:40:00.000-08:00

Today was exceptionally hard to get out of bed at 4:30am. I dragged myself out of bed, got dressed and headed to the gym.

Bench Press
3 x 70#
3 x 75#
3 x 80# Max

I did 6. I probably could of got more but I did not have anyone there just in case I could not find the strength to get the back racked.

Then it was off to my METCON. I am NOT a fan of running and especially for a 15 minute AMRAP

15 Minutes
5 push ups
200m run

Got 16 rounds.

I was somewhat pleased with the results.

Tomorrow is usually a rest day but since I did not WO on Sunday I will be training tomorrow.

New Year, New Goals - Welcome 2010, Bring on the Pain

2010-01-02T14:57:00.000-08:00

So I am not one for making resolutions because let's be real, if you want to do something do not wait for a new year to start it. Resolutions are always broken.

I am very disciplined when it comes to doing something that I really want. Forget diets, they never work. If you want to change the way you eat, well that is a life long process. Its called a live-it. So here goes....

Here are my current #'s on lifts as of 12/31/09:

Deadlift - 185# It was 200# but since Surgery 11/13/09 I lost strength.
Push Press - 100#
Front Squat - It was 125# prior to surgery, did not re-evaluate since
Power Clean - Was 95# prior to surgery, did not re-evaluate since then
Bench Press - 95#
Back Squat - Low Bar - 155#
Shoulder Press - 70#

I am 5' 7" and my current weight is 147#
I currently wear a size 9 in jeans although my quads make it very hard for me to get them on. My waist is swimming in them.

My goals for 2010 will be for the whole year. On or before 12/31/10 I want my #'s to be the following:

Deadlift - 250#
Push Press - 150#
Front Squat - 150#
Power Clean - 125#
Bench Press - 125#
Back Squat - Low Bar - 200#
Shoulder Press - 125#

As far as my weight, I am not sure where I can realistically be. My sizes have gone down while my weight went up. I would ideally love to be 140# but I am not going to focus on my weight.

I am going to start back to eating clean and tracking what I eat. I need to get my diet dialed in. I felt the best when I ate upwards of 1700-2000 calories a day. I also noticed better performance and weight loss. I will not be doing Paleo strictly but I will be eating clean. No sugar, no grains, a lot of fat and moderate dairy (cheese.

Events for 2010:
Warrior Dash - 3.23 run through numerous obstacles up and down Windham Mountain taking place in September 2010
Hybrid Fall/Winter Challenge - which also takes place in Fall of 2010

I am my own critic and worst enemy. In my mind I have no choice BUT to meet these goals. If I surpass them it is only proof of my discipline and hard work..

Let the fun begin.. It all begins Monday 1.4.10

DL & 10 Rounds - 1.1.10

2010-01-01T13:44:00.000-08:00

Happy New Year!! I will be posting a blog with goals later today. For now just my WOD.

DL's
135 x 3
140 x 3
150 x Max
Got 12

Last week I did 140 and got 10. Again I am happy with this. I could of done more and I was going at a good pace BUT I put the weight down and then it was game over.

Metcon

10 rounds
6 x 15# KB Snatches (3R, 3L)
10 x 30# KB Swings
20 sit ups

Time 12:12

I did okay on this and the thing that was getting to me towards the end of the 10 rounds were the swings.

I have never done Snatches because I never had the form down. This is the first time I did snatches in a WOD. 15# was very light but 30 was too much. I think it is a mental block just how I was at the beginning of doing Power Cleans. I have a nice bruise on my arms from doing them :D

PP and PC/Burpee Metcon - 12.31.09

2009-12-31T12:13:00.000-08:00

So its New Years Eve and I am ready to start 2010.

I am really enjoying the 5/3/1 programming that I am doing. This is my second week and I love it.. For more information on it you can go to my husbands website. It explains the programming.. http://strongislandsc.com/

Here is todays:

Push Press
Warm up:
45 x 5
65 x 5

70 x 3
75 x 3
80 x Max
Got 10

Last week it was 75 x Max and I got 9. This week is an improvement. What got me off rhthym was that the bar clipped my hat this morning. That was on #8

METCON

21-15-9
65# PC
Burpees

Time 6:03

This is the first time I have done PC and Burpees since my surgery. I was pleased with this time and my performance.

HAPPY NEW YEAR!!!!!!

Still Sick, just lifting today 12.29.09

2009-12-29T15:18:00.000-08:00

Again I am fighting a cold and I still can not breathe properly.

Today is Back Squats

45 x 5
95 x 5
95 x 5
115 x 5
120 x 5
125 x Max

Did 9

I really felt it in my hamstrings. I am really getting the low bar form correct. I feel it more then ever now that I am no longer in pain from the Endometriosis. 2010 is going to be a great year for gains and improvement!!!

Still Sick, just lifting 12.27.09

2009-12-27T12:09:00.000-08:00

So I am still fighting this cold. I can't breathe what so ever. I get winded at any sudden movement because I can't breathe so I thought it would be a good idea to work out.. Good idea right?

So I decided to not do a METCON today, reality sets in and I start to think rationally. It would probably make me feel worse if I did one.

Bench Press

5 x 45#
5 x 45#
5 x 65#
5 x 70#
Max x 75#
Did 8

I tried sled pulls with 45# and it was way to light but I am in love with the whole movement of the pulls. So I think I am really going to enjoy doing these once I can breathe.

Christmas WOD - 12.25.09

2009-12-25T08:39:00.000-08:00

Took off Christmas Eve from training because I was sick. Still am sick and can not breathe so I know todays WOD will SUCK!

DL's
125 x 5
135 x 5
140 x max
Did 10

Started using reverse grip and it felt good. My hands are tender because my callouses have worn off while I was recovering.

Metcon - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

55# Thrusters
Box Jumps

Time 8:57

My back for some reason is giving me some trouble on the right side. At the bottom of the thruster I sure as hell felt it. I also had to stop twice to blow my nose.

Now I am off to make my bacon apple cornbread stuffing and head to my sisters.. NOM.. today will definitely be a cheat day.

Merry Christmas to all!! XOXO

Reverse Lunges and GHD situps - 12.22.09

2009-12-22T15:40:00.001-08:00

This is going to be short and sweet because I do not feel very well at all..

21-15-9
Reverse lunges with 16kg KB
GHD Situps

Time 4:41

PP and OHS/KBS Metcon 12.21.09

2009-12-21T16:03:00.000-08:00

So today marks the 1st full week that I will be starting to train after surgery clearance and 1RM. I was supposed to do 1RM of FS and PC yesterday but due to the 2ft of snow we got, the gym was not an option. So we shoveled out two cars and the driveway with a terrible bent shovel and a transfer shovel. We did it in just about an hour and were drenched upon completion.

I did not think the gym was going to be open. It took me about 15 minutes to get to the gym which is a normal 3-5 minute drive. It was an ice skating rink.

Push Press
5 x 65#
5 x 70#
Max x 75#
I wound up getting 9 x 75#, I was okay with that.

Then it was on to my METCON. This is my 3rd time doing OHS so I knew it was going too be terrible. Stabilization is the WORST of that lift.

10 minute AMRAP
5 x OHS 45#
10 x KBS 30#

I got 9 full rounds and started my 10th round, got 5 OHS.

I checked the stop watch as I stabilized. I had the watch in a place where I could focus to get my stabilization down and I saw that it took me 30 seconds to hit my sweet spot and drop to a squat.

I can say that OHS is my weakest of all lifts that I have done before. We have never really focused on doing them so I have to accept the fact that I did not do as good as I would of liked in the METCON.

My goal to get stronger and stronger. I have a great platform to work off of so I am excited for 2010.

Today was also a test to see if the surgery helped. I am still in a considerable amount of pain but I do not have the pain from my lower back all the way down to my toes. THAT MAKES ME HAPPY!!!! I really am looking forward to more recovery and gains!!!

DL's and SU's - 12.17.09

2009-12-17T15:11:00.000-08:00

Today was a DL metcon. I slept a little better last night because I took a 1/4 of a sleeping pill just to let me sleep more.. I still woke up at 2:47am and did not fall asleep till 3:30. This is a tremendous improvement in my sleep.

5 rounds

5 x 135# DL
25 Single Unders

Time 4:48

I was pleased with this especially after my loss in DL strength.

1RM Bench Press 12.16.09

2009-12-16T16:03:00.000-08:00

I was supposed to wake at 4:30am for my metcon. I could not get myself out of bed this morning especially after waking up at 2:30am and being up till around 4am. I have been sleeping terribly lately. I fall asleep for a few hours and then wake up wired. It is extremely frustrating.

So I have only bench pressed one time before and this was ages ago. So today was going to be 1RM.

3 x 45
1 x 65
1 x 65
1 x 85
1 x 95

That is my 1RM, 95#. I suppose that is good for never benching before. Tomorrow is more metcon fun at 4:30am.

Grace - 12.14.09

2009-12-14T15:10:00.000-08:00

Today was Grace. Last time I did Grace was when Amy came to visit in Oct. It also did not jerk when I did it that time either. My time was somewhere around 5-6 minutes with 45#

Today I did it with 65#
Time 4:35

I was very happy today especially since it is my first week back.

I love the fact that I can work out WITH OUT pain. Before my surgery I would of been in tears by the end of the work out.

I really look forward to 2010.

1RM day 12.13.09 Back to Training

2009-12-13T13:09:00.000-08:00

Today was 1RM on 3 lifts to see where I have lost strength based on not training a month. I was going into todays training thinking and expecting that I would lose a lot of strength.

My last 1RM on lifts were as follows:
BS - 150#
PP - 100#
DL - 200#

Warm up consisted of ballistic exercises.

We stared with BS's

3 x 45
3 x 95
1 x 115
1 x 135
1 x 145
1 x 155 did not parallel
1 x 155 a little closer to parallel
1 x 155 got parallel

Next was Push Press

3 x 45
1 x 65
1 x 75
1 x 105 (did not know it was 105)failed
1 x 95
1 x 100
1 x 105 failed
1 x 105 failed
1 x 105 failed

Next was DL

3 x 45
1 x 95
1 x 135
1 x 155
1 x 175
1 x 200 failed
1 x 185

Here are the results.

BS - increase of 5#
PP - same
DL - loss of #15

I need to get my hamstrings a lot stronger. I also realized how much I lost in my back as far as strength. My back is tender and hurting since my last time training.

Needless to say I am pleased with today. After being off a month and having surgery I was not expecting an increase or to stay the same in any lifts.

Back after a month off - Day 1 - 12.9.09

2009-12-10T15:49:00.000-08:00

I got clearance from my doctor that I could start working out again on Monday 12/7. I wanted to adhere to the original schedule so I skipped Tuesday and prepared myself to wake up at 4:30am on Wednesday.

I am writing this late because I was exhausted last night. So I am posting yesterdays and today's work out.

Wednesday 12.9.09

Cindy 20 min AMRAP
5 Pull ups
10 Push ups
15 squats

I only did 12 minutes and only got 11 rounds. Needless to say I am extremely unhappy with today. I undoubtedly lost more then a lot of flexibility in my squat. I barely broke parallel.

Thursday 12.10.09

5 Rounds for time
200m run
10 burpees
10 30# KBS

Time 10:49

Prior to surgery I would of done great on this but during the WO I felt that my legs were going to give out on the runs. I could not catch my breath when it was done wit it and I was coughing all morning.

I feel like I am starting from square one. I have lost so much stamina and endurance. I also have been nauseous after each work out. I did not think that I would of lost this much in a month.

It definitely makes me unhappy to see how a month off and surgery really destroys so many different aspects of my drive and overall conditioning.

Sunday is 1 RM on the Press, BS and DL. I already am bracing myself for the loss of #'s in my lifts.

My 1RM on those lifts are as follows:
DL 200
Push Press 100
Press 70
Back Squat 150

Sunday will tell all.....

Surgery and The Day After....11.14.09

2009-11-14T05:12:00.000-08:00

It is Friday November 13 2009 and I am all set to go into the ambulatory surgery at 7:30am. I was all set to get a laparoscopy and cervical dilation. Let's rewind....

I was told on my last doctor visit which was 11/2 that my cervix was sealed shut. He could not even do a routing PAP. The doctor informed me that if I was getting additional pain during the endometriosis this would be why. The pain has been increasing monthly as well as the amount of time I would be pain free. This is my first time going to him but he came highly recommended. He then told me that surgery is the only option to bring forth some relief.

I received a call from one of the doctors employees and she stated "Dr. O'Keefe would like to get you in for surgery as soon as possible, how does 11/13 work for you" I was shocked, nervous and amazed at this. I accepted and started to shift my schedule at work. I had only 3.5 days left available take off.

I took a half day on 11/10 to go for pre-op, which was the BIGGEST waste of a 1/2 day. I was in and out in 30 minutes. I am all set for surgery now.

It is now the night before and Jay asked me what do you want for dinner. It felt like a last supper. He picked up a great bottle of red wine and some skirt steak. The steak and wine were both amazing. I am not allowed to eat or drink anything past midnight. I ate something before I went to bed as well as drinking a large glass of water.

I woke up on 11/14 at 5:30 ravenously hungry and extremely thirsty. Got showered, dressed and we went on our way. It was windy, rainy and dreary out. It was supposed to remain this way till Sunday, which made me feel a bit better for being stuck in the house.

We arrived at the ambulatory center and signed in. I was visited by a nurse who took my BP and it was 101/73. Then met with the RN, anesthesiologist and Dr. O'Keefe. I kissed Jay good by and they walked me down to the procedure room.

I got on the table and then they started affixing bp cuffs to me amongst other devices and then started the iv of anesthesia. Before I knew it I was out. I woke up to sitting in a chair. Apparently the doctor came into talk to me but I do not remember. He gave some images to Jay of what he found and removed.

There were 4 areas of endometriosis that he removed as well as dialed my cervix. The surgery went well.. They gave me something to eat and drink. Jay came in and shortly after that I was ready to leave. They informed me that the carbon dioxide they used to inflate my abdomen could travel up to my chest, neck and shoulders and it did. I was given a script for Percoset and I knew that I would be sleeping a lot with those. I was bleeding a lot which is normal and in a lot of pain which was also normal. Jay went out and got me some food and I ate that and felt okay.

Today is the day after and I am more sore today then yesterday. My back is in pain from laying in bed so much. It is more then a task to get in and out of bed. I have almost no appetite and I can not bend down without pain. I can not even explain the pain or compare it to something. The carbon dioxide takes about 2-3 days to dissipate. I am hoping it goes away in 2. Every task creates such pain. My throat is also in some pain from the breathing tube. Unfortunately when you clear your throat you use your abdominal muscles and right now that is not so easy to do without pain.

I am not allowed to work out for at least two weeks. Not until I get clearance from the doctor. I will have to visit him in 2 weeks as a follow up. I could not even imagine doing a squat or having any kind of weight on my shoulders or back.

I am looking forward to not being in pain. I hope that I have more then just a few months of relief. Last time I had this surgery February 2006 I only had a few months pain free.

What I am looking forward to more is my progress with CrossFit and the hybrid program. I started CF in April and since I started I have lost 2 months of training due to the pain. It was a week a month and that is no way to track any considerable gains.

I am very appreciative to everyone who has been supportive and sent their love and well wishes. I am also extremely appreciative of Jay who has taken care of me and will be taking care of me the next few days. I love you!

PC's and BW Metcon - 11.11.09

2009-11-12T15:52:00.000-08:00

Power Cleans
3 x 60
3 x 65
3 x 70
2 x 80
2 x 85

They felt really good. I am thinking that soon will be able to get past that mental barrier and get 100#. My 1RM is 95#.

Next was on to a BW AMRAP
10 Minutes
50 squats
50 push ups

I got 3 full rounds and 15 squats.

Monday = Massacre.. 11.9.09

2009-11-09T15:34:00.000-08:00

"You are about to enter another dimension, a dimension not only of sight and sound but of mind; a journey into a wondrous land whose boundaries are that of imagination - Next stop, the Ashman Hybrid!"

St. Valentines Day Massacre 2009
50, 40, 30, 20, 10
30# KBS
Box Jumps

I scaled it and removed the first 50.

I completed this in 12:56..... I almost collapsed at the end.. It seems that I do the best after a cheat day.

I was in some pain but not as much as yesterday. Tomorrow is pre-op and a rest day!

BS and Heavy Fran - 11.8.09

2009-11-08T14:27:00.001-08:00

Today is my first day back since my not so good work out on Thursday... It is technically week 3 of the hybrid but I am not sure if I can consider it that due to my days of recovery.

Did a bunch of mobility work with Jay as a warm up. Actually broke a bit of a sweat doing it.

Back Squats at 65% 1RM
Used 100#
Sets were 10 x 2
I really did not strain on these at all. They seemed rather easy.

Next was heavy Fran...
15-12-9
60# Thrusters and pull ups
Time 9:16

Time SUCKED. On the last 9 thrusters I broke down to actual tears. The amount of pain that I was in from the endo and cervical issue was ridiculous. Jay kept telling me to stop working out BUT I did not listen. I wanted to push through it like I did in the past when I was in pain. I have never experienced much pain but since my last dr. appt I have been in a lot of pain when I do squats and things of that nature.

All in all I suppose I did okay taking the pain into consideration. All days can't be good I suppose BUT I hate that and feel it is an excuse to allow yourself to not perform at 150%

I have just a few more days till my surgery and this is the first time that I am actually happy to get it. I am hoping my dr can bring me some relief. I have calculated that since I have started CF I have lost 2 months due to the endo. That is no way to progress or gauge any type of gains.

Tomorrows work out is going to be terrible. It seems that WO for every Monday is something hellish....