After feeling back pain on 9/7 with the kettlebell swings, which had followed 190-lb back squats, I went to see Dave for a training session to see if he could spot the problem. He and Scott looked at me squatting and found that indeed I’m not fully stabilizing my mid-back, and that I’m not engaging my hip flexors to pull down. Instead I’m using my stronger legs (than my back) to fight gravity and then finish the lift. I need to practice perfectly stabilized, lighter back squats and have somebody watch me. But will I? I’m almost always working out alone.
Front squats up to 5 at 155, which is 85% of my 1RM at the moment.
“Fire Truck” is so named because we first did it when a fire truck was hanging out impressively in our parking lot.
AMRAP 12 minutes:
5 DB snatch per side (I used 30 lbs)
15 KB swings (20 kg)
I got just a hair under 7 rounds. I was in mid-pull-ups when the timer stopped.
Planned 6 sets to test 5-rep max front squat, only got through five sets, finished with 175 x 2, 1, 1, 1.
Fractured “Fran,” 5 thrusters, 5 pull-ups, 9 rounds for time, 65 lbs, 6:36
I loved only having to do five reps at a time, but I didn’t love nine rounds, especially around rounds 3, 4, and 5!
“Workout 1” from yesterday. One of my five go-to workouts when I’m less than fully inspired.
Deadlift: 5 x 145, 5 x 165, 5 x 185, 3 x 200, failed on 215
Mixed in between deadlift sets:
5 x 5 ring push-ups at floor level
5 x 3 ring dips
5 x 3 handstand push-ups, down to an AbMat on two layers of change plates
Chest to bar pull-up ladder up to 5 and down to 1
Monday, July 25 in Jules’s class, we went for heavy singles. I started out doing 3’s but went pretty quickly down to singles. Wasn’t sure if my existing PR was 130 or 135, so I made sure to shoot for 137, which I got, then finished with 138.
5 KB swings 20 kg
5 sumo DL HP 20 kg
5 press (or pushpress) per side, 12 kg
Thursday: 90 minute bike ride
Today, Friday: Attempted today’s WOD and DNF! Could not sleep since the wee hours and am stressed out. I kept starting to feel clammy and couldn’t quite tell if it was just hot, which it was, or if I was about to get lightheaded. I did maybe three and a half rounds and quit after 12 minutes. I haven’t quit a workout in a long time! It was supposed to be:
9 hang power cleans
5 rounds, 105 lbs (I was using 88, then went down to 83)
Deadlift, testing 5-rep max:
5 x 145
5 x 165
3 x 185
3 x 200
5 x 215
5 x 220 (for a calc. 1-rep max of 248)
This is close to my old 1-rep max from two years or so ago, of 253. It felt very solid today and it was great having L. there as a workout partner – great for morale, and fun.
Then we did a 10-minute ladder: 24-inch box jumps and 12-kg kettlebell pushpresses (with two KBs). Do 1 of each, 2 of each, etc. I got up to 11 rounds plus about nine box jumps.
As percentages of a calculated 1 rep max of 228, I did this:
5 x 95
5 x 115
3 x 135
5 x 170
3 x 185
1 x 205
The work sets of 3 and 1 should have been at 85 and 95 percent or 194 and 216. But since 216 would have been more than I deadlifted the other day, I chickened out and backed those last two sets off about 10 lbs. But when I did the 205 single, I felt I could have lifted 215. I do think my deadlift is a bit weak right now; I started being really cautious after I had low-back pain on the left side with 185-lb stiff-leg deadlifts in early February.
Then I did today’s WOD: AMRAP 10 minutes of 10 toes to bar, 10 overhead lunge with 1 dumbbell (20 lbs), 10 wallball (12 lbs). I only got 4+ rounds. Toes to bar is slow!
Deadlifted up to 1 at 95% (215 lbs). “Fran,” 6:10 Rx. George stayed after the noon class and timed me, which I’m sure made me faster than I would have been on my own.
Today: Front squat up to 3 reps at 90% of 1 RM (part of our 5-3-1 program). I did 175×3.
21-15-9 kettlebell swings (24/16kg), pull-ups, push-ups. I used a 20-kg instead of 16 and finished in 6:58.
6 sets of presses finishing with 2 x 5 at 75. Presses are so up and down for me depending on how pinched my left shoulder is at any time.
In between sets I did 20 sit-ups and 20 supermans.
Later I came back and did 5 x 5 front squats at 105, 125, 145, 155, 160 plus 50 lunge steps with a women’s bar held overhead.
Food diary today:
Breakfast: <1/4 lb ground beef with 3 eggs and spinach, no added fat; kombucha.
Lunch: Steak, butter, avocado, kombucha.