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[QUOTE=mirroroferised;1508794111]I just attempted the blackbeard challenge. I openly admit I hated you for a little while this evening. I'm over it now :D
Hope you have a good fathers day man![/QUOTE]
Ha ha ha... You can thank grouchyjarhead for that little cup of suffering. He's the one that turned me onto it. Hope you have a great Father's Day too my friend! :)
[QUOTE=SixTribes;1508822111]great work TM, squats,deads, running,( in the same day...sick) and some accessory work...I passed out during the running! Enjoy your vacation its well deserved[/QUOTE]
Ha ha, thanks ST. :)
[QUOTE=grouchyjarhead;1508823731]Squats, deadlifts, [i]and[/i] a run after? You're sick. I love it.[/QUOTE]
Thanks grouchy, I'm sure you would do something like this as well. ;)
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Cycle 17. Week 5. Session 2.
Bench
Work up to 3(8x200): 8x135, 185, 200, 200, 200
Rows
Work up to 3(8x155): 8x135, 155, 165, 175 (PR 8 Rep Max), 155
Time: 22:15
Accessory
4 Rounds:
8 Overhead Press, 95 lbs
8 High-pulls, 95 lbs
12 Bench Dips
15 Face Pulls
5 4-Count Flutter Kicks
12 Reverse Hypers
Time: 9:45
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 7
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 35
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 18
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest/Collapse
[youtube]ZDk4HNMp_Hk[/youtube]
[youtube]LUkpJI8WIiw[/youtube]
Comments: Happy Father's Day to all of the dads out there! I'm switching things around today and doing Bench/Rows and Intervals/Sprints for conditioning (which I usually do with Squats/Deads). I wanted to prioritize Bench/Rows in case I'm beat down at the end of the week. I'd rather sacrifice OHP/Pull-ups. Still, I'm hoping to get to those in the morning tomorrow.
Bench: Definitely feeling the weight loss here. These sets felt super heavy. No pauses to speak of. Touch and go all the way. Just barely got through those sets.
Rows: Nice to get a PR there. That sort've makes up for the poverty bench sets.
Accessory: Not too bad. Moved through this pretty quickly.
Intervals/Sprints: Was definitely feeling the third day in a row of training during this. Still put up some decent numbers though.
Walked a mile with my daughter after that too. The heat is definitely here... And just like that, I'm down to OHP/Pull-ups and a few conditioning sessions. I may throw in some Bro Work later this week/next weekend as well just to pick up some iron between now and the beach. Hope everyone has a great Father's Day!
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Cycle 17. Week 5. Session 3.
Overhead Press
Work up to 3(8x115): 8x95, 105, 115, 115, 115
(Superset with) Pull-ups
5x8
Time: 11:45
Accessory
4 Rounds:
8 Arnold Press, 30 lb Dumbbells
8 Hammer Grip Pull-ups
10 Hammer Grip Push-ups (on Dumbbells)
10 Strict Dumbbell Curls, 30 lb Dumbbells
10 Back Extensions holding a 25 lb Plate
Time: 10:40
[youtube]xHoSK1IBHAo[/youtube]
Comments: I'm going out of town today for what could be three pretty long, hard days of work. As luck would have it, however, I woke up a little early this morning and have decided to go ahead and knock out my last day of lifting for the week/cycle. If you can't tell, I'm one of those people that likes to get their work done first, then play. This will be my fourth day of training in a row, but that's OK. After this I will just do some conditioning and maybe some Bro work later in the week. I wouldn't be suprised if I don't hit my numbers on OHP. Those are some pretty stout sets, at least for me. And I stepped on the scale yesterday and saw 180 for the first time in a couple of years, so something tells me my OHP strength has completely vanished. Ha ha... Oh well, if need be I will auto-program.
OHP: Got my reps, with a slight bounce from the legs. Same story for the last few weeks on the poverty diet. Either way, I'll take it and figure out what to do on the next cycle.
Pull-ups: These felt really light and easy. Probably the weight loss.
Accessory: This was actually somewhat tough. The pull-ups ended up being broken up into 6+2, but it is what it is. All other sets were unbroken for the most part.
Well, Ithat's a wrap for lifting on this cycle. Managed to get my sets (with some breakdown in form), despite losing 10 lbs. I'll figure something out for the next cycle. I still need to do 2 metcons and a run this week, so I will try to get some of that in at the hotel, if possible. Have a great day!
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[QUOTE=TM79;1508839881]Unfortunately, I haven't seen any of the crossfit games/coverage. I've been working 50-60 hours a week for the last two months and just trying to catch up with house work and training on the weekends. I'll have to check it out. Yeah, the step-ups are a lot easier on the knees. Hope you have a great day too! :)[/QUOTE]
If you get a chance you might enjoy watching the final heat of each of the events and I'd say just watch the Atlantic regional ... it was a fascinating competition
[QUOTE=TM79;1508849271]
Bench: Definitely feeling the weight loss here. These sets felt super heavy. No pauses to speak of. Touch and go all the way. Just barely got through those sets.
Rows: Nice to get a PR there. That sort've makes up for the poverty bench sets.
Accessory: Not too bad. Moved through this pretty quickly.
Intervals/Sprints: Was definitely feeling the third day in a row of training during this. Still put up some decent numbers though.
[/QUOTE]
Ha .... you're complaining about your benching but I thought that looked really strong .... I'd be so happy to just get one rep at 200 ;)
Rows looked great and you had an easy 10lbs more for an 8RM
Great work rate on the accessory and I loved that interval/sprint work ... great effort to break a 5 minute mile rate after the 'Bad B's' (bodyblasters, box jumps and burpees :D)
[QUOTE=TM79;1508919741]
OHP: Got my reps, with a slight bounce from the legs. Same story for the last few weeks on the poverty diet. Either way, I'll take it and figure out what to do on the next cycle.
Pull-ups: These felt really light and easy. Probably the weight loss.
Accessory: This was actually somewhat tough. The pull-ups ended up being broken up into 6+2, but it is what it is. All other sets were unbroken for the most part.
Well, Ithat's a wrap for lifting on this cycle. Managed to get my sets (with some breakdown in form), despite losing 10 lbs. I'll figure something out for the next cycle. I still need to do 2 metcons and a run this week, so I will try to get some of that in at the hotel, if possible. Have a great day![/QUOTE]
Ninja post! Good OHPs reps .... maybe feeling heavier with the weight loss but you can see that the pay-off is in the speed and ease of those pull-ups :)
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180! Damn slow down Trent!! :p great couple workouts, 8's is a tough week, solid work on the row PR and all the other hardazz work! Happy belated fathers day
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[QUOTE=fittofattofit;1508919891]If you get a chance you might enjoy watching the final heat of each of the events and I'd say just watch the Atlantic regional ... it was a fascinating competition
Ha .... you're complaining about your benching but I thought that looked really strong .... I'd be so happy to just get one rep at 200 ;)
Rows looked great and you had an easy 10lbs more for an 8RM
Great work rate on the accessory and I loved that interval/sprint work ... great effort to break a 5 minute mile rate after the 'Bad B's' (bodyblasters, box jumps and burpees :D)
Ninja post! Good OHPs reps .... maybe feeling heavier with the weight loss but you can see that the pay-off is in the speed and ease of those pull-ups :)[/QUOTE]
I'll definitely try to catch some of the CF coverage. It is impressive watching all of those guys/gals do the stuff that they do. Simply amazing.
As much as you lift on squats and deads I figured you were benching 250-300 all day long?!?!? :cool: That set was a far cry from the sets I was putting up a month ago. Check this set out:
[youtube]iVqlACFNuSw[/youtube]
Thanks on the accessory work. I've been really stepping it up on that lately. The 'bad b's", I love it! :D
Thanks again on the OHP/Pull-ups. One was an uphill battle, the other was downhill. :D
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[QUOTE=raynerd;1508923311]180! Damn slow down Trent!! :p great couple workouts, 8's is a tough week, solid work on the row PR and all the other hardazz work! Happy belated fathers day[/QUOTE]
Ha ha, thanks Shawn. Definitely can't slow down with you right on my heels! It's like watching a horror movie where someone is running as fast as they can to get away from the boogie man and no matter how hard they try, the boogie man is always just about to get them (and the boogie man is also always walking for some reason??? :rolleyes:) Nah, I'm sure next week you'll catch me. The diet will be out the window. :D
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Losing weight and getting stronger. Sounds like a perfect recipe to me man. Nice way to crush those worksets on SOHP.
Try not to work to hard these next 3 days.
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[QUOTE=shaneinga;1508950481]Losing weight and getting stronger. Sounds like a perfect recipe to me man. Nice way to crush those worksets on SOHP.
Try not to work to hard these next 3 days.[/QUOTE]
Thanks brother. Glad I got through those sets. Hopefully work won't be too bad. Just kicked the trip off with a hotel room metcon. :D
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Evening Session in the Hotel Room (5:00PM)
Conditioning: Metcon
10 Rounds for Time:
10 Pull-ups
20 Push-ups
30 Squats
Time: 18:21
Evening Session: I'm pretty beat from a long day, four straight days of training and not a lot of sleep the last few nights. But I'm going to hit a hotel room metcon anyway. The finish line is in site. I can handle it. This is an old bodyweight metcon from the ancient crossfit archives. It is basically the middle of Murph. 100 Pull-ups, 200 Push-ups and 300 Squats.
Metcon: Not too bad. Definitely got the heart beating and the sweat pouring. Down to one more metcon and a run and this cycle is in the books.
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100/200/300 in under 20 minutes is pretty darn awesome, Trent.
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[QUOTE=TM79;1508927781]I'll definitely try to catch some of the CF coverage. It is impressive watching all of those guys/gals do the stuff that they do. Simply amazing.
As much as you lift on squats and deads I figured you were benching 250-300 all day long?!?!? :cool: That set was a far cry from the sets I was putting up a month ago. Check this set out:
[youtube]iVqlACFNuSw[/youtube][/QUOTE]
I remember you posting that and they were all such strong looking reps, but everyone seems to lose bench strength when they're on a cut and you've lost 10lbs BW and only lost 10lbs form your 8RM bench .... great result!
As for my bench ... I spent 20+ years benching 5 x 5 x 220-250 but it all went downhill on boxing Day 2009 ... I was benching 220 for reps with a fat bar and my left rotator cuff (IS and SS) just tore right through .... sounded like a sheet ripping. I benched 220 a couple of times since but not more than 180 for 5 years. Benching sucks :(
[QUOTE=TM79;1508981691]Evening Session in the Hotel Room (5:00PM)
Conditioning: Metcon
10 Rounds for Time:
10 Pull-ups
20 Push-ups
30 Squats
Time: 18:21
Evening Session: I'm pretty beat from a long day, four straight days of training and not a lot of sleep the last few nights. But I'm going to hit a hotel room metcon anyway. The finish line is in site. I can handle it. This is an old bodyweight metcon from the ancient crossfit archives. It is basically the middle of Murph. 100 Pull-ups, 200 Push-ups and 300 Squats.
[/QUOTE]
Love that effort and commitment! Where did you find to do the pull-ups in the hotel room? Do you ever take any exercise equipment with you on your travels?
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[QUOTE=fittofattofit;1509044471]I remember you posting that and they were all such strong looking reps, but everyone seems to lose bench strength when they're on a cut and you've lost 10lbs BW and only lost 10lbs form your 8RM bench .... great result!
As for my bench ... I spent 20+ years benching 5 x 5 x 220-250 but it all went downhill on boxing Day 2009 ... I was benching 220 for reps with a fat bar and my left rotator cuff (IS and SS) just tore right through .... sounded like a sheet ripping. I benched 220 a couple of times since but not more than 180 for 5 years. Benching sucks :(
Love that effort and commitment! Where did you find to do the pull-ups in the hotel room? Do you ever take any exercise equipment with you on your travels?[/QUOTE]
Ahh, yes, I had forgotten about your shoulder. That will definitely limit the bench work. I think it's pretty safe to say that if it weren't for that you would be killing it though. :D
Thanks on the metcon. I have a doorway pull-up bar that I bring with me everywhere. It is disassembled in my suitcase and then I put it together when I get to the hotel. It has worked pretty well for me for several years. My only complaint is that it isn't wide enough for most hotel room bathroom doors. I only have about 1" of the assembly on either side of the door frame. That does add an element of danger though I suppose. :rolleyes: :D
[url]https://www.walmart.com/ip/Perfect-Multi-Gym/19792716?action=product_interest&action_type=title&beacon_version=1.0.2&bucket_id=irsbucketdefault&client_guid=6eb677ef-c292-422b-8421-823a8c5dd92c&config_id=106&customer_id_enc&findingMethod=p13n&guid=6eb677ef-c292-422b-8421-823a8c5dd92c&item_id=19792716&parent_anchor_item_id=26909661&parent_item_id=26909661&placement_id=irs-106-t1&reporter=recommendations&source=new_site&strategy=PWVUB&visitor_id=digEItSC0ns2HLUvmFVEH8[/url]
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[QUOTE=grouchyjarhead;1509044201]100/200/300 in under 20 minutes is pretty darn awesome, Trent.[/QUOTE]
Thanks grouchy! I appreciate it.
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Nice bench PR TM and way to get in some work while not at home....
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[QUOTE=RT1957;1509135881]Nice bench PR TM and way to get in some work while not at home....[/QUOTE]
Thanks RT! That video was from last cycle and I was using it to compare how far my bench has fallen, but I appreciate it. ;)
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Morning Session in the Hotel Room (5:00AM)
Conditioning: Metcon
5 Rounds for Time:
20 Ground to Overheads, 20 lb Backpack
20 Pull-ups
Post Time: 11:10
Comments: Sometimes when I'm on the road I start to get a little lethargic and need some motivation. That's usually when I look up some Navy SEAL inspiration videos. I did exactly that last night and here I am, up at 4:30 AM to do a metcon in my hotel room. :D (Also, it is worth noting that I have far more control over when I go to sleep when I'm on the road) This one is subbed and scaled from today's WOD on crossfit.com. I subbed G2OH's with my backpack in for Wall Ball shots and scaled everything to 20 reps instead of 30. Something about doing 150 pull-ups before a potentially hard day of manual labor just seems stupid. :D
Metcon: Got it one done. Not too bad and perfect for the hotel room. I used my backpack and doorway pull-up bar and moved through everything pretty quickly. Pull-ups were mostly sets of 5.
All I have left now is a run, which I will get done at some point in the next few days. I'll probably do some bro work as well. Have a great day!
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[QUOTE=TM79;1509103991]A
Thanks on the metcon. I have a doorway pull-up bar that I bring with me everywhere. It is disassembled in my suitcase and then I put it together when I get to the hotel. It has worked pretty well for me for several years. My only complaint is that it isn't wide enough for most hotel room bathroom doors. I only have about 1" of the assembly on either side of the door frame. That does add an element of danger though I suppose. :rolleyes: :D
[/QUOTE]
That's a pretty cool device and it weighs under 5lbs ... I assume that once you put the rear hooks above the door frame your bodyweight holds it in place? Would love to see a 'fail' vid :o
I travel with a set of bands but I'll usually choose where I stay based on whether there is a decent gym at the hotel or close by.
[QUOTE=TM79;1509168261]
Comments: Sometimes when I'm on the road I start to get a little lethargic and need some motivation. That's usually when I look up some Navy SEAL inspiration videos. I did exactly that last night and here I am, up at 4:30 AM to do a metcon in my hotel room. :D (Also, it is worth noting that I have far more control over when I go to sleep when I'm on the road) This one is subbed and scaled from today's WOD on crossfit.com. I subbed G2OH's with my backpack in for Wall Ball shots and scaled everything to 20 reps instead of 30. Something about doing 150 pull-ups before a potentially hard day of manual labor just seems stupid. :D
Metcon: Got it one done. Not too bad and perfect for the hotel room. I used my backpack and doorway pull-up bar and moved through everything pretty quickly. Pull-ups were mostly sets of 5.
All I have left now is a run, which I will get done at some point in the next few days. I'll probably do some bro work as well. Have a great day![/QUOTE]
A 5am hotel room metcon = awesome :p .... I can just picture the guy in the room next door, woken up from his slumber to the sound of thuds, grunting and heavy breathing
I looked at the WOD and like that workout: very challenging to do 150 total pull-ups and 125 x 20lb wall balls! I might try to do it tomorrow with my 14lb wall ball ... it would be a good benchmark WOD for me. I want to work on wall balls and pull-ups and this is a good ground zero
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Considering the wake up time, that wouldn't happen to be Jocko Willink would it?
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Nice hotel room training! I need to follow that advice of watching Navy SEALs videos...or Rangers. They really get me wanting to get going.
[QUOTE=grouchyjarhead;1509176051]Considering the wake up time, that wouldn't happen to be Jocko Willink would it?[/QUOTE]
I love listening to that guy.
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Killer couple of metcons Trent. Nice way to get it done in the hotel room. Hopefully you were on the ground floor. :D
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[QUOTE=fittofattofit;1509169411]That's a pretty cool device and it weighs under 5lbs ... I assume that once you put the rear hooks above the door frame your bodyweight holds it in place? Would love to see a 'fail' vid :o
I travel with a set of bands but I'll usually choose where I stay based on whether there is a decent gym at the hotel or close by.
A 5am hotel room metcon = awesome :p .... I can just picture the guy in the room next door, woken up from his slumber to the sound of thuds, grunting and heavy breathing
I looked at the WOD and like that workout: very challenging to do 150 total pull-ups and 125 x 20lb wall balls! I might try to do it tomorrow with my 14lb wall ball ... it would be a good benchmark WOD for me. I want to work on wall balls and pull-ups and this is a good ground zero[/QUOTE]
Thanks! The pull-up bar is held up because it sits on top of the door casing. So if you have loose door casing then there could be some potential for a fail video. :D It disassembles and fits nicely into the bottom of my suitcase. I just keep the hardware in a ziplock bag and use the combination screwdriver/wrench that it came with to put it together.
Thanks on the metcon. It was a good one and I would definitely recommend trying that one to practice wall balls. Not only were there thuds, grunting and heavy breathing, I had Outlaw Country music playing as well. :D Nah, I try to be very respectful of people in hotels as it drives me absolutely nuts when people are inconsiderate/make a bunch of noise around me in a hotel. I walk lightly and try to be as quiet as possible.
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[QUOTE=grouchyjarhead;1509176051]Considering the wake up time, that wouldn't happen to be Jocko Willink would it?[/QUOTE]
Ha ha, yes, I think it was Jocko. I did see one of his videos last night and a few others as well. I particularly love the excuse, "I don't have time to workout." My usual response is, "yes you do, you just choose to sleep during that time." I don't really like working out that early, but it sure feels good to get done with it before you start your day.
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[QUOTE=Marius_Ursus;1509177011]Nice hotel room training! I need to follow that advice of watching Navy SEALs videos...or Rangers. They really get me wanting to get going.
I love listening to that guy.[/QUOTE]
Thanks so much Marius, and thanks for stopping in. Those guys motivate me more than anyone else, that's for sure. I quick visit to youtube can pay huge dividends.
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[QUOTE=shaneinga;1509186321]Killer couple of metcons Trent. Nice way to get it done in the hotel room. Hopefully you were on the ground floor. :D[/QUOTE]
Thanks Shane! Nah, I'm a top floor person myself, mostly because I hate it when people are walking above me (especially if they are heavy-footed or have kids). The curse of being a light sleeper. :o Like I said though, I try to be very quiet. :D
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Ya buddy! Kills it in a hotel room!! Just awesome!
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[QUOTE=raynerd;1509237721]Ya buddy! Kills it in a hotel room!! Just awesome![/QUOTE]
Thanks man. Gotta bring the pain with me on the road. :D
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Morning Session (5:00AM)
Conditioning: Distance Run, Indoor, Treadmill
5K, 26:30, 8:31 Pace, ~450 Calories, ~150 Feet Elevation Gain
Comments: Managed to get to bed early again last night and slept pretty good. I woke up at 4:00AM this morning, partly out of being used to getting up early and partly out of adrenaline that after today I am pretty much done for a week and a half. Decided to hit the treadmill at the hotel.
Run: I was only going to do 2 miles, but it never fails, "oh what's another mile..." :D So I guess this could be my distance run for the week, but I still plan to run this weekend and get some bro reps in.
OK, time to go to work. Have a great day!
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[QUOTE=TM79;1509297041]Morning Session (5:00AM)
Conditioning: Distance Run, Indoor, Treadmill
5K, 26:30, 8:31 Pace, ~450 Calories, ~150 Feet Elevation Gain
Comments: Managed to get to bed early again last night and slept pretty good. I woke up at 4:00AM this morning, partly out of being used to getting up early and partly out of adrenaline that after today I am pretty much done for a week and a half. Decided to hit the treadmill at the hotel.
Run: I was only going to do 2 miles, but it never fails, "oh what's another mile..." :D So I guess this could be my distance run for the week, but I still plan to run this weekend and get some bro reps in.
OK, time to go to work. Have a great day![/QUOTE]
Do you do the short-medium-long running plan? I was just reading about that yesterday. I picked up a treadmill on clearance during the New Year Resolution Sales, and I've been looking for a good program for running. I don't really trust the preset "fat burning" workouts.
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5am hotel metcon....no excuses and way to get it done....enjoy your time off after today!!