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Today went wrong – quick. I went in pumped to throw up some heavier weight, but from the very start it didn’t feel right. I don’t know if it was the lack of sleep, something I ate, the bike ride on Saturday, or all of the above, but today’s numbers were terrible. I tweaked my shoulder during one of the last sets of snatches.

When I started working out about a year ago I had some notion of the fitness goals I wanted to achieve. Now that I know much more, it’s time to revisit them.

Long – Term Goals

Strength

– Mountain Athlete Strength Standards (1RM)

Front Squat:       1.5x  Bodyweight (285)
Dead Lift:         2.0x  Bodyweight (380)
Bench Press:       1.5x  Bodyweight (285)
Squat Clean:       1.25x Bodyweight (240)
Clean & Press:     1.0x  Bodyweight (190)

– 100+ Operator Ugly Score
– 40 Consecutive Strict Pull Ups
– 100 Consecutive Strict Pushups

Work Capacity

– sub – 30:00 100x Curtis Ps @ 95#
10,000 Inches for time – No benchmark set yet
– 5x Leg Blasters for time – No benchmark set yet

Stamina + Speed

– 5k: 18:30
– 10k: 42:00
– 10 miles: 72:30

Rowing

– 2k: 6:30
– 6k: 21:00

I was sitting around shooting the shit with my future father in-law this weekend. We were talking about strength, fitness and whatnot. He made a comment that rings very true to me:

If your home is burning, could you pick up your injured wife and carry her down the stairs and out of danger? If you can’t, could you live with yourself?

Workouts for the week:

M: Big 24 III + Bench

T: 40 min sub-lactate threshold run – focus on midfoot strike. 30 min stretch and foam roll session. 30 Pullups during the course of the day.

W: Work Capacity “Ohio State“. + DB Bench. Spend 15 minutes stretching after.

R: 40 min sub-lactate threshold run – focus on midfoot strike. 30 min stretch and foam roll session. 20 Pullups during the course of the day.

F: Big 24 IV + Bench

S: Rest

S: Hike or 2+ hour easy road bike ride.

Looks like a big week in the gym, but it won’t really do me much good if I don’t manage to keep the diet in line.

I started a strength cycle today. It’s a 4 week cycle that I’m going to do in 5 weeks. I’m going to do the first week twice in order to get used to the movements. Big 24 is heavily focused on snatches and overhead squats, two lifts that I haven’t been doing much. This week is helping me lock in the moves and get my body ready for the heavier weight that starts next week.

Today is the last day of the six week work capacity cycle (that actually took me 8 to complete).

Next I’m dropping into Rob Shaul’s “Big 24” 4-week strength cycle.

For the rest of the week.
Thursday: Vibram acclimatization drills, Pose running drills, short run.
Friday: Big 24 I – going light, focusing on form.
Saturday: Long Bike Ride
Sunday: Rest or Hike.
Monday: Start Big 24 cycle heavy
Tuesday: Vibram acclimatization drills, Pose running drills, short run.