11/20/20

Headed into the gym for some heavy deadlifting. Ordered some bumpers yesterday though so I’ll be able to deadlift from home if I’d like moving forward. Still great to see everyone though! Who doesn’t like picking up heavy weight on a Friday?

Strength

  • 3@245 lbs
  • 2@295 lbs
  • 1@335 lbs
  • 1@365 lbs
  • 4@375 lbs

Felt pretty solid at 375#. No hiccups really. I’m not sure I could’ve squeezed out a 5th though.

Metcon

1, 2, 3….10 reps for time of:

  • Deadlift 40% of 1RM (165#)
  • Toes-to-Bar

Went unbroken and finished in 4:18. Grip was challenging!

11/13/20

Haven’t been sharing my workouts on here, but I promise I’ve been working out! I’m going to get back on logging here though because it’s much easier to reference than my physical notebook.

This is Graham’s last week at home with me before starting daycare so Charlotte and I worked out in the garage instead of taking him into the gym. It was heavy deadlift day, but since we’re limited on weight, I did the conditioning first and followed with heavy lifting.

Conditioning

For time:

  • 15-12-9 Echo Bike Calories
  • 21-15-9 Up Downs

This little burner sneaks up on you! Finished in 3:33. Wasn’t too gassed, but I was definitely breathing hard.

Strength

Today was meant to be a 3+ day on our 5/3/1 cycle, but again, we’re short on weight so I worked up to some heavy sets of 6 instead.

  • 6@115
  • 6@165
  • 6@215
  • 6@265
  • 5×6@315

Felt good at 315! Not too much of a struggle at all. Even though I’m working at lighter weights, I still think I’ll pull a PR in December.

Accessory

I wanted to do some pulling so I finished with 3×10 chin-ups with roughly 2 minutes between sets.

10/16/20

Busy day today despite being on paternity leave! We’re headed to the pumpkin patch as a family and I had a dentist appointment + crown in the morning. So, I elected to #RespectTheHeavyDay and skip the accessory work. Still got in a solid workout!

Deadlift 5×5

  • 5@135
  • 5@185
  • 5@215
  • 5@255
  • 5@285
  • 5×5@315

This exhausted all the weight we have in the garage 😂. Need to get some more plates! I probably could’ve managed 345# across the sets of 5.

9/15/20

Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.

Part 1

E2MOM for 10 minutes, complete the following complex:

  • 2 Snatch Grip Deadlifts
  • 2 Hang Power Snatch
  • 2 Overhead Squat

I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.

Part 2

9 min AMRAP:

  • 3, 6, 9, 12… Hang Power Snatch (95/65)

25 Double Unders After Each Set

I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.

8/31/20

Started the week off by heading to the 5am class. Feeling pretty good. Went for a 3 mile walk yesterday to work out any lingering soreness. I didn’t sleep well for some reason, but otherwise, ready to attack the workout.

After a warm-up, we started building in weight through the following EMOM.

E2MOM x 10 min:

  • 5 Deadlifts building in weight
  • 5 Box Jumps

I built in DL weight 135, 225, 275, 295, 315. Box jump height was 30” across.

For the working sets, we had:

E3MOM for 15 min:

  • 5 Deadlifts @ 315#
  • 5 Box Jumps @ 30”+35# & 25# plates

Deadlifts felt heavy today! I wasn’t sure if it was the early morning lifting or what, but my back was feeling tight. Got through it though.

As a cash out, we tackled:

3 rounds NFT:

  • 10 V-Up
  • :30 Side Plank Right
  • 20 Hollow Rock
  • :30 Side Plank Left

7/22/20

Back in the gym today! Headed into the 11AM class. As much as I love training at home, it’s always nice to get to train with other folks, especially during a workout I enjoy.

Today, we repeated 13.2, which I actually did a few weeks back. Previous scores were:

Back on 7/7/20, I had only slept a few hours the night previous so I knew I could do far better and probably PR.

10 min AMRAP:

  • 5 Shoulder to Overhead (115#)
  • 10 Deadlift (115#)
  • 15 Box Jump

I moved consistently through everything and ended up PRing with 8+14! Really stoked about that. Rebounded each box jump and took a quick breath between the S2OH and deadlift each time instead of trying to hang on to the bar.

6/19/20

My legs were pretty blown up from Tuesday’s squat session so we went in and rode the Assault Bike for 20 minutes easy yesterday. Feeling much better today! Headed into the noon class.

Strength

6 sets of 7 deadlifts on a 12:00 clock

I built up with 95 and 135 before starting my sets every 2:00.

  • 1×7@185
  • 1×7@225
  • 1×7@255
  • 1×7@275
  • 1×7@295
  • 1×7@315

315 felt pretty strong for not having deadlifted in quite some time!

Metcon

For time:

  • 1000m Row
  • 30 Slam Balls (30#)
  • 21 Deadlifts (135#)
  • 500m Row
  • 20 Slam Balls
  • 15 Deadlifts
  • 250m Row
  • 10 Slam Balls
  • 9 Deadlifts

I was neck and neck with Todd the entire workout. My pace on the 1000m and 500m rows was around 1:57, uncomfortable, but not overly tough. All the slam balls and deadlifts were unbroken. I ended up finishing at 11:33, about 10 seconds behind him. What a posterior burner!