Rest Day

No training

COMMENTS

• General: Nice day off. Didn't do a whole lot.
• Nutrition: Good. 7 days strict
• Body: Good, back is feeling sore but still better
• Sleep: 8.5 hrs
• Reflections: Right now I'm reading Dan John's "Never Let Go". I just started it and so far it's an awesome book. I'll probably use some of his ideas in my programming once I read it through. Ready for a solid week of barbells and running. Props to the Packers on their superbowl win tonight!

Week In Review 1/31-2/6

Highlight of the week:
385x3 Deadlift PR

Low Point of the week:
Hurting my back during the deadlift session

PR's:
5x265 Squat
5x125 Press
3x385 Deadlift
11 Deadhang Pullups
3x180 Bench Press

Things I Said I'd Do, and Did:
- Knocked out 7 days in a row of healthy eating
- Did 3 runs throughout the week
- Planned my work outs accordingly
Things I Didn't Do:
- 7 Mwods
- Sleep Enough


Goals For Next Week:
- 7 More Days of Strict Eating. Can deviate during Saturday's long run only.
- Sleep better
- PR in the 3 main lifts (squat, DL, Press)
- No injuries!
- Run at least 3 hours on Saturday

OTHER COMMENTS:
This week went well minus me hurting my back. I'm finally starting to constantly PR again and it feels so nice. I will be working towards eliminating more stress from my days this upcoming week and beyond because it always blunts my recovery. Speaking of the recovery, I think doing an ice plunge once a week would be a nice addition to my overall recovery abilities.

Thinking forward I need to be more creative on my Crossfit metcons, and more consistent on my Mobility wods. I don't think it's realistic to say I'll do one everyday so I will try to do them as often as possible. Next weekend I need to run at least 3 hours. I also need to make it to the 2nd squat day and get all those sets done on box squat so I can start progressing on that as well.

In general, a good week. Ready for a fresh start tomorrow.

Long Run

~14 mile run on the roads around Grafton, covering "my loop" that I used to run when I ran on the roads frequently. 2 hours, 17 minutes total, which made for a 9:57/mile pace

This is an image of the course I ran today. Some good hills mixed throughout.

COMMENTS

• General: Good run today even though it was on the roads. It's nice that after I run 14 miles I can just go on with my day and not have any soreness or anything really bothering me. I worked 6 hours right after and had no pain all day. My plan was to not push for time as my PR on this course is like 1:55, but more to get on my feet for longer and see how that feels. I need to definitely pick up the pace quickly and add a minimum of an hour to each run on for the next couple weekends to ensure I'll be ready for the 50.
• Nutrition: Good. I had a goo and 1/2 a clif bar during my run (decided not to bring paleo food) but then ate strict all day. Counts as strict in my book. Day 6
• Body: Back is still sore but feels a lot better. Chest and abs are pretty sore.
• Sleep: 8 hours
• Reflections: Nice rest day tomorrow, then time to squat on Monday. Let's hope the PR's keep on coming. I would be very happy if the snow melted this week so I can trail run next weekend instead of using the roads.

Bench, Calf Raises, Core, Pushups

Bench Press 3-3-3-3-3
165
175
180(PR)
180
180

Max Reps @135- 12
____

3x40 Calf Raises w/50# KB's in both hands

3x Max Rep Pushups C2D Standard: 32, 29, 26

30:20x8 Leg Lifts, 1 drop in total

Bicep Curls 5 Sets of Max Reps with 35# DB's, then walked the rack




20 min Hot Bath, 10 minute ice plunge

COMMENTS

• General: Another day, another PR on bench. Pleased to see this going up. I couldn't box squat because of time constraints, but my back still hurt so much I couldn't have anyway. I liked the calf raises and will continue doing them once a week. I'm thinking about adding heavy farmer's walks into my Day 5 routine because we have the legit equipment at my gym and they would probably be good for all my goals. The ice plunge was the longest I've ever spent submerged and it really reduced the pain in my back for several hours.
• Nutrition: Good, 5 days strict
• Body: Back really, really hurt all day. Other than that I felt good.
• Sleep: 7 hours
• Reflections: Going long running tomorrow in the AM on the road. Hoping to crack 2-3 hours without deviating from paleo (bringing sweet potatoes with me). We'll see how it goes. I sort of feel like my day 5 routine is not strenuous enough, but I have yet to actually do the box squat because of problems both weeks. If I go through it next week with the squats too I will see how that goes and adjust from there accordingly.

Deadlift, Pullups, Asst Work

Deadlift 3-3-3
365
375
385 (PR)

5x Max Rep Pullups, Deadhang with minimal kip towards the end of the sets:
11(PR), 8, 8, 7, 5

Max Rep C2D Pushups:
38

3x15 GHD Sit Ups

4x5 Slow Pullups on the pullup assistance machine. Slowly pulled up and lowered slowly as well.

1 mile run @ 90% pace, ~6 minutes
COMMENTS

• General: Happy with the 2 PR's today, especially on deadlift. I've PRed 4 times this week in 3 training sessions, which is always motivating. I hurt my back on the last set so I need to be careful with tomorrow's training session. I think the pushups might've been a PR for the standard I set, which is great because I haven't been doing them. Clearly the dips and everything else are working well. Tomorrow I will be box squatting if my back is OK for the first time in over a year. I'm interested to see how that goes.
• Nutrition: Good, day 4
• Body: My lower back really hurts from whatever I did to it but other than that I felt pretty good today.
• Sleep: 9.5 hrs
• Reflections: Today I met a guy at my gym who trained at Westside Barbell for several years. The guy gave me some advice on my deadlift, telling me it was really solid minus the part where I was locking my knees out too quickly, making the last foot or so of the pull a stiff-leg deadlift. I worked on it for my remaining 2 sets and felt the difference, so I'm going to be conscious about that from here on out. He also told me I have the wrong belt for powerlifting and that if I get an actual powerlifting belt (run about $200) all my lifts will fly up even faster. I'm not going to get one now but I probably will in the future, like this summer. Tomorrow is a heavy day, then a run on Saturday. Looking forward to the weekend.

Rest Day

No training

COMMENTS

• General: Didn't really want to rest but I have access to basically no equipment (not even a pullup bar) and I just came off a span where I needed like 3 days off because I was going a little too hard. Probably not the best week to skip a rest day. I've got 3 days in a row coming up with a deadlift session tomorrow that I'm looking forward to.
• Nutrition: Good, strict day 3
• Body: Squat muscles were still pretty sore today but not all that bad. In general I felt pretty good but I was tired for some reason today.
• Sleep: 10 hours <3
• Reflections: Although I should've worked out today I think it was for the best that I didn't. I'm going to have to eat/sleep properly over the next few days to recover from the line up approaching. Deadlifting, squatting and long runs are a recipe for disaster if I'm not careful. I'm already feeling a lot better after 3 days of clean eating and have yet to get any carb withdrawals or anything. Looking forward to seeing how the rest of this week plays out.

Goals Training Crossfit, Long Run

5:30am

Run 52 minutes at 8:40/mile pace with Contois at Holden Rail Trail. Covered 6 miles. Would've been 3-4 minutes faster had I not had to stop and relieve myself mid trail...again -_-

7:00am

"Alternating Tabata Mashup"
Do 1 'tabata' cycle of 20 seconds on, 10 seconds off but alternate throughout all 3 exercises. This makes 1 round. Do 5 rounds for total reps in each round.

95# Thruster, 50# KB Swing, Burpees

Total Reps Per Round: 26, 22, 21, 20, 20 = 109 total reps


MWOD Complete (Shoulders, Pectorals)

*Also got a 15-20 minute deep tissue massage from the girlfriend focusing on my legs and shoulders

COMMENTS

• General: The run felt good minus the pit stop I had to make mid trail. It was cold as hell this morning but invigorating to be out there nonetheless. Most wednesdays I'll probably try to do this sort of run in the AM with Contois and maybe squeak in my lift before school, but I can't guarantee it will always happen. I had to do the longer run today instead of tomorrow because of the snow storm we got which was a good call on my part. No way I could run tomorrow. My gym is closed tomorrow due to the inclement weather so instead of deadlifting I'm not sure what I'm going to do. Pretty irritating but I won't be resting so we'll see what I come up with.
• Nutrition: Good, strict day 2
• Body: My squat muscles were pretty sore today, but other than that I felt really good.
• Sleep: 6.5 hours. I'm praying classes are cancelled tomorrow so I can sleep in for 2 days in a row. I could really use it.
• Reflections: I don't really even look forward to the Crossfit days anymore which is surprising. I much prefer just lifting and getting stronger now. I'm going to probably test my Fran time two Tuesdays from now to see where I'm at. I think to make it more interesting I may try to draw from mainsite metcon's each week from the last week or so in order to keep my Crossfit days more varied. Tomorrow I'm looking at doing some short intervals (weather permitting, I won't run if there is plows and ice all over the place) and something to work on my goals hopefully.