Arien's weightlifting log

[Arien Malec]

Monday: Rest
Tuesday:
500m row slow...
Tuck lever practice -- uggh -- couldn't hold even the tuck position. DOMS from ring negative dips, and all the rowing...

sn: Up to 47.5x1x5
jb: up to 55x3
j: Singles up to 68 -- PR, with more in the tank
fs: 70x3x3
press: 87.5#x5x3

Metcon:
3 rounds: 250m row + 5 thrusters. Untimed
I thought muscle fatigue would be the problem with the thrusters after the jerks, front squats, and presses. Nope -- poor conditioning hit me before muscle fatigue set in.

[Arien Malec]

Monday evening: Took off some stress by rowing 5K. Ahhh, catabolysis sets in....
Monday night: Asleep by 9:30
Tuesday: awake at 7am, which never never never happens. Decided rest was good.
Wednesday:
20/20, but really 19/15
sn: 30x1x5, 37.5x1x5, 42.5x1x5, 45, 47.5, 50, missed 52.5 out in front.
c&j: Up to 59x1x5, wiped afterwards.
bs: 90x5x1. Hard....

Done, went to sit in the hot sun to watch my daughter graduate from elementary school. Why must people make long speaches at an elementary school graduation?

[Arien Malec]

Thursday:

Long sleep night again.
Quick AM rowing workout: 500m warmup, 500m: 1:38.9 (PR), 1:42

[Arien Malec]

Friday, Saturday: Rest, rest, rest...

Sunday:
sn: up to 45x2x3
c&j: up to 61x1x3
bs: 82.5x5x5 -- uggh. Tough.
press: 90#x5x3 -- failed last set, need to reset next workout

Then 2000m row: 7:55.9

Ghetto reverse hyperextensions (AKA a table and a weight held by my feet): 25#x8x3

[Arien Malec]

Monday:

Rest. Very sore. Don't know if it was the 5x5 or reverse hypers, but my ass aches...

Tuesday:
Light workout
sn: up to 45x1x3
c&j: up to 52.5x1x3
fs: 70x2x2

Amost wimped out on metcon, but decided on a quick p-chain metcon to get blood flowing:
100 1-arm 24kg kb swings: 4:03 -- yay!

[Arien Malec]

Originally Posted by Arien Malec

100 1-arm 24kg kb swings: 4:03 -- yay!

Sweet -- that got the one part of my p-chain that wasn't already in agony quite sore.

Need to remember to swing with the glutes, not the back....

Tuesday night: 5K row, just to loosen up.
Wednesday: restorama.

[Arien Malec]

Thursday:
Another light day...
sn: up to 47.5x1x3
c&j: up to 59x1x3
bs: 90x2x2
press: 90#x5x3 -- only got 4 reps on the last set
rev-hypers: 25#x8x3

[Arien Malec]

Friday, Saturday: recovery days in wine country. Mmmm Dry Creek.
Sunday:
sn: Up to 55, missed at 57.5
c&j: Up to 68. PR. Surprised at how easy the jerk was
bs: Missed at 106.5
press: 90#x5x3. Got all sets.

Looking back, I pushed the 5x5s a bit hard and fast. I might just need a little more recovery. The press work might have been the trick for the jerk.

metcon: 3 x (250m row + 5x95# thrusters). Untimed. I clearly have some trouble with glycolytic work -- the thrusters leave me absolutely gasping.

2000m row slow to cool down.

[Arien Malec]

Monday: rest
Tuesday:
Starting 3xweek 20/20
sn: up to 17, failed on 50kg. Urggh
c&j: made 20, failed on 21st, at 65.

Tried some kb jerk practice, but nothing doing...

[Arien Malec]

Wednesday, rest rest rest. Lots of sleep Tuesday and Wednesday night. Sleep good.

Thurs:
sn: up to 18, failed on 50kg again, but failed technically. Tuesday, I failed on strength, so improving. Felt a lot stronger
c&j: made all 21@65kg. Movin' on up.

press: 95#x4x2, 95#x3.... Should have done 90# for more reps or gone to 92.5#. Will see if I can get 95#x4x3 next round.

rev hyper: 30#x8x3