Adarq.org

Friday I walked and did legs
Today I ran for 20 minutes.  About 38 degrees out and got pretty cold haha

This coming week I wanna go balls out and fast for Thanksgiving.

 Tomorrow

Run 40 minutes on track or 30 minutes on the treadmill at an incline


front squat:
rd 1 135x5  rd 2 155 x 5   rd 3 165x5
Back squat:
135x10  rd 2 185x10  rd 3 225x10
Clean:
135x15  rd 2 145x15  rd 3 155x 15

OH press 
rd 1 95x20    rd 2 115 x 20  rd 3  135x20
deadlift 
185x25  rd 2 225x25  rd 3 255x25
push up x 30
wb x 35
 
this will be back to back i just want to do each group separate but I wont rest after the round of 3 after my first group

21-15-9
db snatch
oh squat

I think that will be good

I did the run and the first set of exercises

I finished the 2nd round of deadlifts and started getting a sick feeling again and first time I puked out the men's 1 a day pill and this time might have been the green tea haha

I still felt like I did a bit of work

Tomorrow no pills
I want to run, do back work and Oly lifting and finish the WOD.

Gotta move my equipment to the basement before we get real snow.

Also have an interview next week, so depending on the schedule if I get that job my workouts will be different and possibly just buy shit and workout in the basement.

Ran 4 miles
Went from 1 incline@5.5mph x 3 mins
Then same speed but increased the incline overtime from 1 to 4.5 for the first 3 miles then I did a 6mph 1 mile run at 1 incline for the last mile.

Cleans: 185x3
195x5x2
So I changed my form and it made a dramatic difference.  Normally I'd set up like a deadlift so elbows right align with my knees behind the bar.  Now I have my knees over the bar and shoulders slightly over.  Doing this made me feel like I was more centered when I got the bb to my hips.  Then instead of really exaggerating the hip and upperbody with the last part of the extension I stayed more upright which kept the bb closer to my body for the catch.

Anyway I did strain my back and neck earlier in the week that's why I haven't done anything and it's better now.  I'd really like to get into focusing on Oly lifting more though so I might look up a program and then keep the running the same and all that just more Oly lifts minus snatches.  If I had bumpers and a good gym to do then then I would but now I'd like a place where I can confidently dump the weight of need be.

After that I did some dead hangs for grip

Gym is now open on Sundays so I'll go every day.

The treadmill is definitely fucked.  It was skipping and it won't incline

Yesterday I did like 6mph first half mile then 7 or so for the rest and did 1.45 in 13 minutes

Today I did 6mph for half mile then 7 for a quarter, 7.2 for a quarter 7.6 quarter and 8 for the last and literally went .05 faster.  Id assume I should be way faster which makes me think this thing is off

Ran 3 miles

Deadlift to 345x1 and 315 before that was like 5 reps

Cleans: no straps or belt just liquid chalk up to 235x1
New PR since like 2015 but that was with straps.
I feel confident and once I get my deadlift back comfortably to 400s or 500 I wonder if I can get a 300lb clean.

Either way the change in form has helped a lot.

Now db work with hammy curls

So I should say that this is all power cleans.  The 235 my body basically was forced to squat a bit to get it and it was ugly.  I tried 245 but that would have to be an actual clean.

Eh I'll get back up there lol

Today
Ran 2 miles
It's so damn cold in the gym and I didn't feel like I was warming up at all.  Ran the first .85 on a 5 incline then the rest on a 1 incline.

Did some stretching and warm up stuff for shoulders

21-15-9
185 squat
135 push press
11:48

Bfast
Eggs
Whole wheat bread x1
Some peanut butter
Apple x1

Right now just walking and gonna hit legs.  My back is wrecked and legs kinda are so I'll run tomorrow or Sunday.

Went to 275x5x3
225x3
legs just felt dead

then hammies and stretched.

Diet so far today which suuuuucks.  The only thing saving it is the fruit tbh.

meals have been
bfast
eggs
1 slice whole wheat bread with pbutter
fruit

lunch and second lunch lol
1 beef patty
veggies
cottage cheese
fruit

I think I may do 1 more whole meal or do 2 protein shakes.

This WOD is going to be bad

5 rounds
5 cleans
10 snatches
15 push ups

4 rounds
8 oh press
15 thrusters

3 rounds
15 box jump
15 air squat

2 rounds
20 lunges
30 wallball

1 round 50 burpees
39:15

Just got done running 30 minutes

It wasn't a rough WOD until the 2 rounds and then the burpees.

I did decent on burpees until halfway then I'd feel sick after doing 5 at a time.

Gonna sick in the pool area where it feels like a sauna now and then head out. 

Tomorrow will be a back and Olympic day with 20 mins of running just to get a warm up in that won't impact my deads and cleans.