Ado's Log

[Adolfo Riveron]

Saturday
15 hour fast
worked from 6am to 2:30 pm outside, great weather. Getting that vitamin D
fa' sho.

Front Squat 3x5 #'s
185;195;200 200-PR

Weighted Pullups:
35x5x3 also a PR

no metcon
some frog tuck plance work

Monday 3/9/09
14 hour fast
Handstand holds: 3s;5s;3s;3s;5s;5s;8s;10s;10s; total:52s
Started getting better towards the end becasue i made a conscious effort to keep tight- all in all not a good session

C&J singles: #'s
145;155;165;175;185 185 ties PR; felt good but didnt want to push it further (wanted to keep linear progression in backsquats going)

Back Squat 3x5:
225; 230; 235 235- 5RM PR

Metcon: 1k row for time
damper on 4: time 3:56

a lot harder than i thought it would be to keep intensity high for 1000m. Got me good.

All in all a good workout today

[Adolfo Riveron]

Tuesday March 10 2009
18 hour fast
warmup
gymnastics- beginner tuck lever holds: about 10s per hold- didnt keep track- tough
(worked on these for a long time, probably too long as i did not PR in any lift)

Weighted Pullups:
35x5;35x4;35x4 was supposed to try 37.5 but my back shoulders and abs were quite tired from the extended lever work

Press:
115x5;120x5;125x4- one rep short of a 5RM PR, gotta get it next week or im dropping down to triples

Metcon:
5 tabata rounds of:
pullups
ring pushups
squats

Didnt keep count but i gave an all out effort. Tough stuff especially the ring pushups.

Plank holds- regular 1 minute; sides -45s each

Dont know whether to be upset or not. the lever work felt good but i didnt PR

[Sam Nutt]

Originally Posted by Adolfo Riveron

Tough stuff especially the ring pushups.

Ring pushups are a b****, IMO. Nice job taking them on.

[Adolfo Riveron]

Originally Posted by Sam Nutt

Ring pushups are a b****, IMO. Nice job taking them on.

Thanks,
Yea im feeling them right now. I didnt know what i was getting into. Thought if I was going to take the rings in to the globo today, might as well use them in my metcon. Tabata ring dips would be way too brutal so i decided on the pushups. Even at only 5 rounds it was tough

[Adolfo Riveron]

Wed. March 11th 2009
No fast today
Wt:170
2 hours of volleyball today in the afternoon- plenty of Vitamin D!
Burgener Warmup

Gymnastics: l-sit holds: 15s;5s;12s;14s;13s; total:59 s -Overall not that great

planks to make up bad lsits: 1 minute front, 45 secs each side

Snatches singles: #'s
95;105;110-wasnt very good;110-much better; 115- slightly forward; 120-bad; 120 - felt perfect; 125- PR! was solid too!

I was only going to do five singles but i repeated weights i didnt feel i snatched well. Then when i got to 120, my previous PR, and it felt great the second try so i decided to go for a PR at 125 and i hit it on the first try. Yea 125 isnt a lot of weight but its still a PR for me and im happy. Hope to get to 135 by the end of the school year(two months).

Focused on the scoop on the last few reps and being a little more horizontal at the start. I feel im too vertical with my hips too low at the start, shoulder might possibly be at or behind the bar. Focused on getting them a bit more out in front.

Deadlift 2x5:
285 across- 5RM PR- linear progression continuing.

Metcon: 4rds of time
5-225 deadlifts
5 burpess
5 hspu's
time: 5:35
-shoulders were dead from yesterday and were the limiting factor in my time.

This was last night...woke up this morning feeling like i was hit by a truck even with the 9 solid hours of sleep i got...

[Adolfo Riveron]

monday 3/16/09
no fast
no access to a gym since im at home on break
limited time to workout today as im going to the thrashers/caps game tonight

Worked on burgener/ oly lift positions etc with a hockey stick for a good 15-20 minutes

Gymnastics
frog tuck holds:
14s;20s;11s;14s;17s; total: 1:16

L sit holds
14s;5s;14s;14s;9s;7s; 4s;8s; t:1:15

No time for metcon; left shoulder acting up during gymanstics


Tuesday 3/17/09
No gym still

beginner tuck front lever holds:
didnt keep track but it was about 10-15s per hold and i did 6 holds so about 1-1:30 total time

left shoulder bothering me again an was limiting factor in my holds, wonder if its impinged or something? its reoccurring though i haven't experienced it since last spring.

Metcon:
Sprint 30 seconds
rest/walk back to start point: 1:30- 2 minutes
6 rounds

First round was about 75% to make sure i was warmed up enough.
I had planned on doing eight but i dont want to be sore for golf tomorrow with my dad.
Was quite winded after six anyways, will definitely have to add more sprint intervals to my normal routine.

[Adolfo Riveron]

wednesday
no fast
played golf with my dad
2 random sets of 10 ring dips done throughtout the day out of boredom

Thursday
18 hour fast
rest

Friday
16 hour fast
l sit holds untimed
got a few that i counted into the twenty second range, with the average being around the high teens. Forgot to write down the times though

Beg. frog tuck planche holds: same deal as above excpet i did hold my last one for thirty seconds...cant even fathom doing tuck planches though, everytime i try i fall instantly.

Metcon:
6 rounds
sprint 30 seconds
rest- walk back to starting point

2 rounds sprint 10 seconds
rest 2 minutes

Did these before breaking the faast and i could not maintain full power past thirty seconds anymore so i dropped it to ten so i could go all out

[Adolfo Riveron]

Sunday 3/22/09
18 hour fast
YAAAY!!! back to the weight room!!!
Gymnastics:
handstand holds: 15s;3s;4s;2s;8s;2s;8s;2s;3s;7s;5s; total 1:01

Clean and Jerk:
135x2; 155x1;165x1;175x1;185x1 Felt goos and went for pr
190x1-PR

Back Squat 3x5:
225x5; 230x5 ;240x2---EPIC FAIL

Felt tired after the CJ so that might worn me out. Thats the end of linear progression on the squat. Will drop down to sets of 3x3. Might attempt 240x5 again next week though, we'll see.

Metcon:
3rds for time
5 135lb power cleans
10 walking lunges
15 pullups
time: 3:35- clock stopped, had to restart it and added the times up

Good stuff- now im sleepy

[Adolfo Riveron]

monday 3/23/09
no fast

Press 3x5:
115x5;125x5;125x5- 5RM-PR pretty good considering my shoulder are a bit sore from putting up 190

Gymnastics:
Front beginner tuck lever
tuck back lever work

Didnt keep track of time- left shoulder in discomfort doing front levers
did these for a good 15-20 minutes while i goofed off talking and throwing in a few sets or dips

Sprints:
4rds
20s sprint
1:30 rest

[Adolfo Riveron]

Wednesday 3/25/09
18 hour fast

sprint 10 secs
rest 1:10
sprint 20 secs
rest 1:30
sprint 20 secs
rest 2:00
sprint 30 secs

Thursday 3/26/09
no fast
weight: 167
Gymnastics: l-sit holds: 10s;15s;15s;10s;12s;10s time 1:12
cant seem to progress past 15-20 secs on these....frustrating since i first got lsits last summer..uuughh

Snatch:#'s
95x1;105x1;115x1;115x1;115-F; 115x1

Cant believed i failed, i was so angry. I just thought too much during the pull instead of just pulling. On the last one i was so angry that i extended as hard as i possibly could against the ground that the bar had so much upward momentum that i almost lost it backwards. Went up as easy as the 95. I need to extend like that everytime and maybe ill reach my 135 goal by the end of the school year.

Deadlift 2x5:
290x5- 5RM-PR; 290x4;

were not touch and go however. I did the first three reps and then had to reset for the last two. Same for the last set.

Metcon: 5 rounds for time:
10- 1-armed dumbell snatches @35 lbs
10 burpees
Time:6:42

Need to throw in a few longer workouts, i feel like my metcon ability is diminishing.
Feel like my metcons have been either too light or too short. The sprints seem to be having a good impact on body comp.