meg -13 wks to nasa natls.

a.m.
45 min z1 elliptical

p.m.
back squat
4 reps 120#
4 130#
4 x5 sets 150#
-warmup: 45#, 75 x6, 100 x5

a.m.
60 min z1 elliptical

midday
A1. Seated Behind the Neck Shoulder Press @ 31X1; 2-3 reps x 7 sets; rest 90 sec
50# x3, 52.5 x3, 55 x3, 57.5 x3, 60 x3, 62.5 x2, x2
A2. Weighted Supinated Pull-ups @ 30X1; 1, 1, 1, 1, 1, 1, 1; rest 90 sec
12.5#, 15, 17.5, 20, 22.5, 25, (f) -that first 25# was a squeaker, so i definitely knew i shouldn't go up in weight. couldn't get that next 25. pretty happy with this, not so far off from the 31# of a few months ago.
B. DB Bench Press @ 2222; 4-6 reps x 5 sets; rest 2 min
25# x6, 30 x6, x6, 35 x5, x6
C. Seated DB Tricep Extensions @ 1010; 6-8 reps x 5 sets; rest 60 sec
25# x8, 30 x6, x4, x5, x6

a.m.
90 min z1
15 min row + 15 min AD, x3

a.m.
60 min z1 elliptical

midday
back squat
3 reps 110#
3 130#
4 150#
3 165#
5 x2 sets 155#
-wore belt for 150#+. warmed up five reps at 45#, 70, and 90. below is video of 165#. i rolled out my legs pretty good today (for the first time in MONTHS), so happy to see how much i'm driving my knees out, but i have got to keep... chest... up.



thank you, youtube, for taking it upon yourself to choose that thumbnail. i'm glad i wore those purple shorts to maximize the big assness of my ass for this exact moment.

update! they fixed the thumbnail. god bless america.

a.m.
60 min z1 elliptical

midday
A. Bench Press; 4, 4, 2, 2, 2; rest 3 min
95# x4, 100 x4, 105 x2, 107.5 x2, x1 -probably could've ground out a second on the last set, but just wasn't feeling it today
B1. HSPU; 5 AFAP x 7 sets; rest 30 sec
B2. Kipping Pull-ups; 5 AFAP x 7 sets; rest 30 sec
C. EZ Bar Curls -Build to a one rep max
58#... confident could've curled a couple more pounds, but couldn't go up less than five.

a.m.
60 min z1
20 min row + 10 min AD, x2

p.m.
back squat
3 reps 120#
4 140#
4 x3 sets 155#
5 155#
-wore belt and knee sleeves for all 155# squats

a.m.
75 min z1 elliptical

p.m.
A1. Seated Behind the Neck Shoulder Press @ 31X1; 4-6 reps x 5 sets; rest 90 sec
41.8# x6, 50.6 x6, 55 x6, 59.4 x4, x2
A2. Weighted Supinated Pull-ups @ 30X1; 3-4 reps x 5 sets; rest 90 sec
bodyweight x4, 2.5 x4, 5 x4, 6.25 x3, x3 -the first pullups i could do post-surgery were sup, but now they tighten my chest waaay more pro. these need a lot of work to get back
B. DB Bench Press @ 2222; 6-8 reps x 4 sets; rest 2 min
20# x8, 25 x8, 30 x8, x8
C. Seated DB Tricep Extensions @ 1010; 8-10 reps x 4 sets; rest 60 sec
30# x6, 25 x10, x10, x10 -lazy, didn't want to have to get other dumbbells, so i went with 30#. probably first time ever, in a strength workout, i went down in weight. usually just bite the bullet and do reps below what's prescribed, but i couldn't deal with six.

really ready for rest day.

a.m.
box squats (12" box)
2 reps x12 sets 150#
-wore belt, warmup: 45#, 75 x4, 95 x3, 115 x3, 130 x3, 140 x2

midday
Row 20 sec @100% x5 sets; rest 2:10
avg pace, s/m
1:53.6, 36
1:51.1, 36
1:49.8, 39
1:51.1, 39
1:51.1, 39
-i totally, completey fucking KILLED IT!

a.m.
90 min z1
20 min AD + 10 min row, x3

oh my god, oh my god, oh my god! in a couple weeks get to test my max bench!!! jan. 15 i built up to a heavy single, a couple weeks after that, i maxed at 120#. today went really well... is there a bench pr in my near future? 125#? colin just said he predicts 120# again, so now i have to get atleast 121#! 120.5#!

a.m.
60 min z1 elliptical

p.m.
A. Bench Press; 8, 6, 6, 4, 4; rest 3 min
82.5# x8, 90 x6, 95 x6, 100 x4, 105 x2 -i got greedy.
B1. HSPU; 5 AFAP x 7 sets; rest 30 sec
B2. Kipping Pull-ups; 5 AFAP x 7 sets; rest 30 sec
C. EZ Bar Curls @ 21X1; 3-4 reps x 4 sets; rest 2 min
43# x4, 48 x4, 53 x3, 53 x3 -first time using EZ bar. will take some getting used to, forces my grip to be pretty narrow (the other area i could hold is too wide)

a.m.
20 min z1
on a machine that i thought was an elliptical, until i got on it. i told colin i think it was called 'the creeper' and he said it was definitely not called 'the creeper'.

205 # squat negative
to warm up, squatted 45# for a few, 75 x4, 95 x4, 115 x3, 130 x2, 145, and then negatives of 160, 175, and 190. it was soooo cool to have 205# on my back! last weekend, i felt weak under the squat, hot off of maxing. this week, so much better. looking forward to be back at squatting in a week. smashed my finger in the weights, aaaaahhhhh!!!! and seriously, nobody cared.

EMOM x10
5 Jumping Squats 65#

EMOM x20
even -3 Power Cleans 73#/78/83 (wave load up and down)
odd -9 GHD

a.m.
45 min z1 elliptical

midday
A1. Shoulder Press @ 31X1; 4-6 reps x 5 sets; rest 90 sec
57.5# x6, 60 x6, 65 x6, 67.5 x3, x3
A2. Weighted Pronated Pull-ups @ 30X1; 2-3 reps x 5 sets; rest 90 sec
2.5# x3, 5 x3, 7.5 x3, 10 x3, 12.5 x2
B. SA DB Press @ 21X1; 6-8 reps/arm x 4 sets; rest 60 sec b/t arms
20# x8, 25 x8, x8, x7
C. Barbell Skull Crusher @ 3010; 6-8 reps x 4 sets; rest 2 min
46.2# x8, 48.4 x8, 50.6 x8, 52.8 x4 -when these fell off, they fell off HARD. tris were lit up between sets!

pretty good upper body day

a.m.
60 min z1 elliptical

midday
box squats (12" box)
2 reps x12 sets 140#

warmup on bar:
45#
75 x3
95 x3
115 x3
130 x2

yup, these were tough. the first inch off the box, i felt like i was going through tar!

p.m.
x3:
7 Deadlifts 115#
Row 1 min @85%
Rest 2 min
-was about 220m each row, should've gone a little faster
+
x3:
7 Burpees
AD 1 min @85%
Rest 2 min
-20 calories the first minute, felt like that'd be no prob to maintain... killed myself to get 18 the next two rounds!
+
AMRAP DU in 3 min
-167... dying. i was dying. dyyyying. i got 40 the first 30 seconds and thought i was gonna easily clear 200! i never tripped on the rope, but had to keep stopping because i was so winded. squat cycle: great for strength, not so much conditioning.

a.m.
90 min z1
30 min row + 30 min airdyne + 30 min row

something is making me fat, fat, fat, fat, fat. i had been doing a.m., fasted z1 regularly, but stopped when i started this cycle. i think that might be the key. we shall see...

a.m.
EMOM, 20 min
Even; 5 Power Cleans 73#
Odd; 8 Box Jumps 18"
+
EMOM, 20 min
Even; 7 Ball Slams 30#
Odd; 8 GHD sit-ups

a.m.
A1. Close Grip Bench Press @ 30X1; 4-6 reps x 5 sets; rest 90 sec
80# x6, 85 x6, 87.5 x4, x4, x4
A2. Standing DB Rows @ 31X0; 4-6 reps x 5 sets; rest 90 sec
25# x6, x6, 30 x6, x6, x6
B1. HSPU; amrap in 30 sec x 5 sets; rest 30 sec
9, 8, 9, 8, 7
B2. Strict Pull-ups; amrap in 30 sec x 5 sets; rest 30 sec
7, 5, 4, 3, 3 -i couldn't believe how hard these fell off! the last two sets, i did 2+1! damn.
C. Barbell Curls @ 31X0; 4-6 reps x 4 sets; rest 2 min
44# x6, x6, 46.5 x3, x4

not the most awesome training day ever and i think i tweaked my neck on the hspus! sometimes i come down to the mat, outta control! and then i just did the worst thing ever and looked at my notes from this cycle in december, and i want my hspu and pullup prowess back!

p.m.
60 min z1 elliptical

midday
squat negative 190#
-warmed up doing back squats up until 130#, then did single negatives, 140#, 155, 175. this was terrible. had to do it somewhere with safety bars, so went to gold's. i'd never squatted in a cage before, kept thinking i was going to hit the rack behind me. so i was going into the squat a little forward. blaaaahhhh. only have to do these one more time, next week.

8x:
5 box jumps 12", rebounding
5 toes-to-bar, unbroken
20 double unders, unbroken
rest 1 min.

+
4x:
12 kettlebell swings 40#, unbroken

with better technique, keeping my chest up, 200# is in... the... bag.

a.m.
back squat, build to a 1rm
deadlift, build to a heavy single

wait for it... wait for it...

this was really my first time ever having a backoff week leading up to maxing. i'd been doing so much volume, weights so close to my previous best, that hot off of last week's squat sessions, i was talking soooo much shit! i was saying there was NO WAY i wasn't gonna hit 175#. but every day that went by without squatting, my confidence went down a tiny bit, that by last night, i was freakin' a little. colin explained the science behind this type of squat cycle, and told me to just trust in the process. i woke up at 2a, 3a, 4a... felt like christmas.

warmup on the bar:
45#, 75 x4, 95 x3, 115 x3, 130 x2
singles:
145#, 155, 165... 175...

BOOM! 185#! video coming later!

at that point i couldn't care less about deadlifting. i hit 220# and just called it. my brain was completely somewhere else. i had just back squatted what my goal was for JUNE!!!! what the h?!

midday
60 min z1 elliptical

midday
A1. Shoulder Press @ 31X1; 6-8 reps x 4 sets; rest 90 sec
50.5# x8, 53 x8, 58 x8, 60.5 x7
A2. Weighted Pronated Pull-ups @ 30X1; 3-4 reps x 4 sets; rest 90 sec
2.5# x4, 5 x3, x3, x2 -these felt really week today
B. SA DB Press @ 21X1; 7-9 reps/arm x 3 sets; rest 60 sec b/t arms
20# x9, 25 x5, x5 -left arm, definitely the limiter. sure i could've done full sets at 25# with my right arm, but went with same reps as left
C. Barbell Skull Crusher @ 3010; 7-9 reps x 3 sets; rest 2 min
41.8# x9, 44 x9, 46.2 x9

p.m.
45 min z1 row

p.m.
25 min z1 row

also did some baby back squats because... colin said i should!

3 x3 110#

a.m.
A1. Close Grip Bench Press @ 30X1; 6-8 reps x 4 sets; rest 90 sec
70# x8, 75 x8, 77.5 x8, 80 x8
A2. Standing DB Rows @ 31X0; 8-10 reps x 4 sets; rest 90 sec
20# x8, 25 x8 x8 x8 -should've done 25# all sets, but couldn't read my own notes from last week!
B1. Ring Holds; 20 sec x 5 sets; rest 30 sec
last set, :13 -these were better than last week, but still difficult
B2. Strict T2B, AMRAP in 30 sec x 5 sets; rest 30 sec
11, 7, 8, 7, 7
C. Barbell Curls @ 31X0; 6-8 reps x 3 sets; rest 2 min
37.4# x8, 41.8 x8, 44 x6

75 min z1
30 min row + 15 min ad + 30 min row