ConjugateWod Testing Grounds

[ljosaitis]

I try to keep track of stuff on my phone and it works awfully, so here I am.

Current Goals:
Be very fit for Tough Mudder on Sept 29, 2012.
Bench double bodyweight
Learn the oly lifts
Be a functional and mobile person instead of being hurt and stiff.

Currently weight 145-150 depending on how brutal the weekend was. SOOOOO

Sept 4, 2012
Squat
bar for a long time, felt like I got hit by a truck
135x10
185x5
235x3
255x3
275x3
285x3


3 rounds of:
squat 135x10
kb swings x 10
pullup x 10
burpee x 10


Sept 5, 2012
Bench
bar
135x10
185x8
225x3
235x3
240x3
245x3
250x3
255x3

headstand pushups
4 sets of 10

10 rounds of:
sumo pull, 135 x 10
pushup x 15
in 12:20

[ljosaitis]

Last night:
30 min mobility work
try to learn muscle ups but sorta having elbow issues
sprintervals for 10 minutes
bike sprintervals for 10 minutes
30 min static stretching


Today:
Try to learn olympic stuff day!

The good news is my hips are slightly more flexible and I'm 75% toward an overhead squat. The bad news is, I'm still afraid to do it all so I drop very slowly and suck overall.

Snatch
Long warm up then,
45 x 3
45 x 3
65 x 3
75 x 3
85 x 3
95 x 2
105 x 1
115 x 1
125 x fail

I can muscle snatch more than that so I think I just got tired and confused from complicated movement

Clean
45 x 3
65 x 3
85 x 3
105 x 3
115 x 1
125 x 1
135 x 1
145 x 1

This was all fine but I'd basically catch it upright before slowly front squatting. Much better than before but still the concept of dropping below the bar isn't happening at all.

[2kool]

i wonder if im the only person on this site that knows what the title of this journal means. anyway, good work, keep at it etc.. i mostly just posted because of the title... but ill keep checking in here!

[ljosaitis]

20 minutes mobility

metcon, 3 rounds of:
400m sprint
32 32# kb swings
9 pullups


A modified Helen due to lighter kb and I've been doing pullups everyday.

Took 12:30. Could be a lot faster if treadmills didn't take forever to get going and I was better at pullups

[ljosaitis]

Floor Press
bar x 10
135 x 8
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3

AMRAP - 2 minutes
65 lb push press - 22 reps
24" box jump - 39 reps
close grip med ball pushup - 40 reps
gh situps - 23 reps
push downs - not tracked.. was supposed to be dips but too haggard
burpees - 26 reps

[ljosaitis]

September 8
Tried to run for awhile but was super beat up and only got a couple miles in. Did a ton of mobility

September 9
Tried to deadlift and felt terrible until I hurt my back. Over trainedddddd.

NEW RULE:::: every 4th day I must do absolutely nothing

Went to LA for work and took the time to recover

September 12th
2, hour long easy cardio sessions

September 13th
lunchtime an hour of easy cardio

after work:
20 minutes mobility
Bench:
bar x 10
135 x 10
185 x 5
205 x 5
215 x 5
225 x 8

Dips:
3 sets of 15

side raise, pushdowns and pec deck.
Trying to take it easy this week.

[FearFactory]

lol @ WoW reference

[GazzyG]

At least you've got chicken!!

[ljosaitis]

September 14
Sprints on the ice, getting ready for hockey.

Didn't do anything this weekend except stretch and play around on monkey bars. This took a lot of focus on my part, I suck at rest. Trying to build it in. I have 12 days till tough mudder so it'll be a lot of conditioning and mobility till then. Need to decide what I want to do starting October.

[ljosaitis]

September 17 midday
45 minute uphill woods run / log workout.

[ljosaitis]

Last week was a blur. At some point I squatted and deadlifted some and I ran a lot.
September 21
I played 90 minutes of hockey which I hadn't done in a long time. Was incredibly hard due to conditioning, and hurt my right elbow a bit.

September 22
30 min mobility
Bench:
bar x 30, elbow reallly not great
135 x 8
185 x 5
205 x 5
230 x 5
185 x 10
175 x 10, 10, 10, 10

Dips:
5 sets of 10

Flies, side raises, pushdowns, 3 sets of 10



September 23
I played 90 minutes of soccer.

September 24
Squat:
bar x 10
135 x 5
195 x 5
225 x 5
255 x 5

Sumo Deadlift:
95 x 10
185 x 5
205 x 5
225 x 5
235 x 5

gh situps 3 sets of 10.

[ljosaitis]

September 25 night
20 minutes mobility, 40 minutes of easy cardio.. trying to recover from sports. Watched the already infamous Seattle over GB catch.

September 26
lunchtime
20 minutes mobility

10,9,8,7,6,5,4,3,2,1 reps of
50 lb kb swing, mountainclimbers
6:48

12,10,8,6,4,2
weighted decline stiups
30" box jumps

[ljosaitis]

September 26 nighttime
20 minutes mobility

Weighted neutral grip pullups
+0lbs x 2
+10lbs x 2
+20lbs x 2
+30lbs x 2
+40lbs x 2
+45lbs x 2
+50lbs x 2

3 sets wide pull downs
3 sets close pull downs
3 sets 1 arm db row
3 sets shrugs
3 supersets of straight arm lat pushdowns / curls
3 supersets of scapups / hammer curls

kinda more like a bodybuilding thing.. big race is this weekend so just wanted to move a lot

[ljosaitis]

September 26
lunchtime

strict military press
bar x 10
75 x 5
95 x 5
105 x 5
115 x 5
elbow hurt and I'm not good at this so I stopped

bench:
bar x 20
135 x 10
185 x 10 for 5 sets

dips, 3 sets of 10 with +20 lbs
giant set:
flies
side raises
rope pushdowns



TONIGHT:
stick n puck

[ljosaitis]

September 29
Tough Mudder in Seattle. ... http://toughmudder.com/
12 or so miles, tons of obstacles, tons of mud.. super fun.

October 2
Lunchtime
20 minutes mobility
10 minutes tabata stairclimber and rowing
calves and abs.

Will do some real work tonight.

[ljosaitis]

Oct 2 evening
20 min mobility
Bench:
bar
135 x 10
190 x 3
220 x 3
245 x 3

Incline
135 x 10
145 x 10
155 x 10
145 x 10
135 x 10

L sit dips - 10, 8, 7

incline flies / side raises / pushdowns / bar front raises - 3 sets of 10

[ljosaitis]

October 3 - lunchtime
Squat
bar
135 x 5
175 x 3
210 x 3
240 x 3
270 x 3

deadlift
135 x 10
185 x 10
235 x 10
255 x 10
275 x 10

gh situps + gh curls, 3 sets

[ljosaitis]

October 3 - nighttime
20 min mobility

METCON
3 rounds of:
500 m row
20 pullups
40 32# kb swings

TIME: 22:56

shrugs, face pulls and curls to finish

[ljosaitis]

October 4
lunch and nighttime did a bunch of mobility and recovery

October 5
lunchtime - hockey

nighttime
OHP:
bar x 10
75 x 3
95 x 3
110 x 3
125 x 3

BENCH:
135 x 10
175 x 10
185 x 10
195 x 10
185 x 10

3 sets of handstand pushups

pushups on a medicine ball, flies, pushdowns I think.



October 6
front squats
95 x 10
135 for some sets of something

CLEANS:
95 x 3
95 x 3
105 x 3
115 x 3
125 x 2
135 x 1

decline situps with 25#, kneeling ab thing, some curls etc.

[ljosaitis]

October 9
This weekend was bit of a mess due to going to Seattle to watch them beat Portland Timbers and win the Cascadia Cup.. This meant much beer and terrible food and no sleep. And now, I go to L.A. for a week so I had to try to get a bunch in.

Squat
bar
135 x 10
185 x 5
225 x 5
255 x 3
285 x 1
Very easy and not having any imbalance issues which is new and exciting.

Bench
bar
135 x 8
205 x 5
230 x 3
255 x 1
Again, very easy as it should be

Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
345 x 5
Easy and a lot faster than before.

GH bench press
Just the bar, 3 sets of around 15 but there was some resting. This is a rad core exercise.

hang power clean and press
95 x 8, 8, 5.
This is a major weak point and my forearms just got super tired.

couple pushdowns and curls for recovery.

[ljosaitis]

October 17 lunch
Deadlift
135 x 8
225 x 5
285 x 3
325 x 3
365 x 3

hang power clean
95 x 8
115 x 8
135 x 5 .. just kinda lost grip

1 Clean, then do front squats
135 x 8 x 3
Getting better at front squatting, these were super easy and I almost stayed on my heals.

3 sets of weighted ghr curls

More tonight.

[ljosaitis]

Oct 17 night
20 min mobility

Double unders
just warmed up for a couple minutes, then had a goal to get through 30 dubs. I only ONCE did 2 without wrecking.. and not in a row. Took about 4 minutes to do 30 of them, I suck at jump rope.

Weighted pullups
+0 x 3
+10 x 3
+20 x 3
+30 x 3
+35 x 3
+40 x 3

Want to start getting some crossfit standards in despite my lack of preparation so...
“Jackie” - 15:15
1000m row
50 thrusters (45#)
30 pullups.

This needs to be more in the 6-8 range.. but there is hope haha. Took about 4 minutes to row which isn't the worst, but then another 8 to do thrusters because it's a new movement. The main difficulty is wrists being unused to all that bending so I'd guess this will very quickly improve. The pullups went 10,5,5,5,3,2 with very little time in between. Getting better at kipping and the pullups are easy, it's just grip is hard with all that swinging. Grip has always been a weak point so maybe this will help other things as well.

[ljosaitis]

October 18th lunch
1000 m row, 15 min mobility.
3 sets toe to bar
3 sets knee to elbow
3 sets ghr situp (20,15,12)

some db curls
some you go I go bb curls
some rope hammer curls.

I honestly hate isolation nonsense, but kinda needed a break from heavy stuff.

[ljosaitis]

OOPS! October 15

Somehow I missed posting this workout. Went to Crossfit PB to train with AJ.

Olympic stuff
Did snatch stuff for a bit, sucked at it.
OHS, worked up to like 135 x 3 just trying to get the technique.

WOD
6 Rounds:

12 KBS – 52lbs?
8 Burpees (over KB)

Took 7:15 I think.

I swear I posted this workout when I did it but I'm looking back a week later and can't find it. Anyway, super fun lifting with AJ and had an awesome grass fed lunch afterward.

Video from Monday at Crossfit PB with AJ:
http://www.youtube.com/embed/Ga0GgK5iY2c

[Judas]

LLLEEEONN!!!!

You're still alive!!!