David Glass' Training Journal

[David Glass]

Thursday

DROM

Snatch practice with 65#

400 Jumprope + 100 Double-Unders for time... My time was just over 11:00

Friday

DROM, then 155# Grace in 6:44 (new PR for that weight)

[David Glass]

Alright, I'm sick, that explains it

Monday

DROM, including some squat stretching. I noticed I'm consistently able to to touch the med ball, so I decided to make things interesting by stacking some bumpers, stretching till I'm sitting on it, and progressively removing bumpers. In the end, I was able to touch 2 45 lb bumper plates (Rogue recycled rubber plates about 2.75'' high each)

I then proceeded to do my back squats, building up to 205 lbs. I was having trouble with this weight and, in general, not feeling energetic. My progression was as follows:

205#
5, 4, 4, 4

Really bummed out. I had been doing my 5x5s with 215# and this really gave me a run for my money. Today I've got a pretty bad cold, so that explains a lot about how I was feeling that day, although, yesterday....

Thursday

DROM, including the squat stretch, then

Press
1 x 5 @ 95#
1 x 5 @ 120#
1 x 3 @ 135#

155#
5, 4, 2

DeadLift
1 x 5 @ 95#
1 x 5 @ 185#
1 x 3 @ 245#
3 x 5 @ 310#... although pretty sick, I had little trouble with this. Really need to buy more weight, or begin doing sets of max reps or something

[David Glass]

2 weeks of no logging... hmmm

To summarize, things have been somewhat crappy. I got a pretty bad cold a couple of weeks ago (tuesday), and that put me out of action for the most part of that week.

My come-back was with a light WOD

Friday
5 rounds for time of
- 10 x 95# clean
- 10 x Ring Dips
- Run 400m

After the 3rd round, I crashed

Saturday
CrossFit Kelly in 54:40... my PR is 46:23... cold was messing me up pretty bad, but I pressed on

Sunday
Mowed lawn

Monday:
Attempted impossible WOD #1, or
5 rounds for time of
- 10 x 155# Clean
- 12 x Ring Dips
- 400m run
Called it a night after 3 rounds, although, in retrospect, ever since I upped the clean weight from 135# to 155#, I have been doing only 8 reps on the cleans, so maybe things weren't all that terrible after all (this was also the third day in a row of very strenuous activity, so I wasn't mortified)

Wednesday:
Bench Press, Max reps per set of 225#
12, 7, 3 (one set every 3 minutes)

Inclined bench with 155#
8, 8, 6, 6

Thursday:
5 rounds for time of
- 10 x 65# OHS
- 10 x Pull-ups (Deadhang)
- 30 double-unders

Really don't remember my time

Saturday:
SealFit WOD
Part 1: Back Squat...
1 x 10 @ 95#
1 x 5 @ 135#
1 x 5 @ 185#
1 x 5 @ 205#
1 x 4 @ 215#
1 x 3 @ 235#

Part 2:
21-15-9 of
- HSPU
- Deadhang Pull-ups (don't remember time)

Part 3:
Row + Run Race... Run was 1.25 miles. I would row as quickly as possible to try to cover max distance, while training partner ran 1.25 miles as quickly as possible. As soon as partner got back, we'd swap places.

I rowed 0.28 miles and ran the 1.25 miles in 16:11... half way through the run, I began getting huge cramps on my quads... first time in my life... heat was unbearable.

Monday:
Deadlift... work my way up to 310#, then 3 x 5 @ 310#

Tuesday:
5 rounds for time of
- 20 x Single Hand KB swings with 1.5 pood (54#, 10/arm)
- 15 Ring Dips
- 20 x 95# alternating in place lunges

My time... 29:40

After this, my legs were completely destroyed. I took wednesday off to rest. Today, I'll try to find some time to train

[David Glass]

Thursday

Bench Press
Work my wayup to 255#, then 5, 4, 3 at 255#... I've been neglecting my bench press for the past couple of weeks, so this is understandable

Inclined Bench Press at 155#
8, 8, 8, 8

Ab Rollers
12 + 12 + 10, with almost no rest (30 seconds tops... really getting good at these)

Friday, off

Saturday: 2 hour Parkour session... Highly focused session, doing
- 30 Lazy Vaults / Side (60 total)
- 30 Thief Vaults / Side (60 total)
- 20 Turn Vaults / Side (40 total)
- 20 Precision Jumps
- 30 Monkey Vaults

This is how I like to train Parkour! I really don't feel I get the max out of random sessions of just going over stuff because they're there. I really got some time to focus on the technique of each move.

With all the heat and humidity, I was completely drenched in sweat, then I did

5 x 5 40# weighted chin-ups

In the afternoon, I did random yard work, up to 7:30 PM... boy was I beat!

Sunday: Rest day, beach and a lot of beer... I deserved it
Monday: Mowed Lawn (back)

Tuesday:
Worked my way up to 205#, then

4, 5, 7 @ 205#... Surprise! I was feeling really bummed out when I hit 185#... I had not done any squatting for about 10-14 days, so I didn't know what to expect, and when the 185# felt heavy, I was really demoralized, but I added 20# more and kept going... 7 reps on my last set... HUZZAH!

Guess I'm ready to go back to 215#

[David Glass]

Thursday

Did Elizabeth for the first time in months, also the first time I did it as prescribed, with ring dips

16:49... eeeek!!!

Saturday:

Deadlift, build up to 310#, then
5, 4, 3...

Press @ 145#
4, 4, 4, 2

Did some partying on friday, went to bed late and with a couple of drinks in me. You could really tell on saturday based on how profusely I was sweating... My performance was really lacking as well... alas...

[David Glass]

5 rounds for time of

10 x 115# SDHP
10 x DeadHang Pull-ups
30 x Double-Unders with heavy rope

23:31

A couple of notes with the pull-ups. I've been doing less of these lately. Sometimes I'll go a couple of weeks without doing any. Partially, this could be reflected in yesterday's performance, where I was doing 2 and 3 at a time in the last couple of rounds

Another consideration is I was doing 10 reps, instead of 8, so it could have also been fatigue

[David Glass]

Friday: Cindy with 40# vest: 9 rounds...

I got interrupted right in the middle of my first round by a neighbor who wanted to train with us.

I gave her the whole explanation, told her we'd be training the next day at 9:30, and to show up... but it was well worth the effort, because of course, she didn't show up.

Saturday:

Press. 4x4 @130#... Much less than I normally do, but I attribute this to the fatigue of the WOD the day before, then we did

2 way race:
1/1, 2/2, 3/3... 10/10 reps of Burpee/KB Swings
and
Rowing

Whoever was rowing would do so to cover max distance possible before whoever was doing the ladder would finish. Once the ladder person finished, they'd swap.

I finished my ladder in 10:25, then we swapped, and my buddy took 28:00 to finishe. I nearly collapsed after rowing for 28:00, especially in the heat of my garage!

[David Glass]

Monday:

5 rounds for time of

10 x 115# bent over barbell row
15 x ring dips
20 x 24'' box jumps

24:04

Tuesday:

Back Squat
1 x 5 @ 95#
1 x 5 @ 115#
1 x 5 @ 155#
1 x 3 @ 205#

225#
4, 4, 4, 4, 3

Ab wheel with 1:00 rest in between sets
20, 7, 7, 7

[David Glass]

Was away for about a week, prior to that, I trained a week without logging. Great, let's get moving

Last night I did Elizabeth. Not the best WOD to come back to after a week off, and I didn't try to finish it... more like just getting the muscles fired up

Today I did Kelly, my time... 47:47

[David Glass]

Monday

Back Squat:
Work up to 205#, and do one set every 2 minutes: 5, 5, 3, 4, 3

Press:
Work up to 135#, and do one set every 2 minutes: 5, 5, 4, 3, 3


Tuesday

5 rounds for time of
- 8 x 115# SDHP
- 7 x deadhang pullups
- 50 double-unders

My time: 22:16. I switched my double-unders around to acomodate traffic around the bar and the jumprope, I ended up doing 50, 30, 30, 30, 70


Thursday

Back Squat:
Work up to 205#, and do one set every 2 minutes: 5, 4, 5, 4, 3

Then tabata sit-ups, 40 seconds on, 20 off... total 104 sit ups

Today
Couplet, row, and run

I did the row while my buddy did the couplet, a scaled Diane with 155# deadlifts and supported push-ups (he has a shoulder injury)

He completed in under 15:00 and it was my turn, I did Diane as prescribed in over 17:00 (my PR is 8:55). A shameful performance due mostly to loss of strength in the shoulder and triceps, and in the grip with the deadlft

After that I did a 1.5 mile run in under 15:00. I was having hip pain in th beginning, but that went away just as I was about to give up.

In all, performance is down, and strength hasn't increased as a result of doing less CrossFit type workouts and more strength training. I'm going to keep consistent with the squatting, and maybe go with some more hypertrophy type work to build muscle, then I'll probably go all GPP again