2014 45-49 Fittest on the Planet goal

[Vic McQuaide]

Thank you Alex you are so kind. Not taking any substances for 26 years is such a big deal. I am happy about my 16 in Aug.


Monday PM- Did some rowing efforts 1k, 750, 500 , Ski erg 500/500. I believe that I am even with my meters.

Did some c2b strict. Was pulling so high I said what the heck did a few strict bar mu. Had to be patient and not go for the catch until I was max pull. Happy to be doing new things at near 50. Its going to be a good year.

I believe that 2 or 3 people in the Granite Games 50+ are going to the games this year. The #3 guy for sure. I was happy to get 4/1/1 or a total of 6 points. The next closest was 23 points. I would be in 2nd place for the 45's. I can say that those workouts suited me. My snatch max fatigued is competitive. Funny some of the guys and I have had disagreements of how our Country has been running for the last 500 days. I am more liberal and they seem to be part of the Cult45.

Can't seam to get the diet going. My daughter took me out for a Father's Day celebration. Nice meal then dessert. Then my GF said she wanted some ice cream. Went got doughnut and some ice cream. My weight had flux. from 197 to 190 last night. I guess it will be my secret weapon.

Headed to Canada tonight for 7 days of holiday. Taking the boat out as much as possible. Will be super fun. Have a good box to workout in about 5 miles away from the Airbnb.

[Vic McQuaide]

Tuesday was a bunch if rowing. Did some other stuff but can't remember.

Tuesday evening fly to Canada. Wed arrived in Montreal and drove down. Took the boat out and chilled.

Thursday went to the CF gym and did a bunch of rowing and some dead lift. Worked up to 425# for a good 3 rep.

Thursday- went to a beautiful lake and chilled.

Saturday morning- 4:30 my time. Long warm up with a bunch of rowing. Hammies also. Hang clean from 95-225 just to get something in prior to the Granite games #4 workout.

3,6,9,12,9,6,3
Hang squat clean
Burpees over the bar

This one hurt. I was down for about 15 min on the floor. So it was a 100% effort. I don't work the hang clean especially the hang squat clean. Put in pain. 7:14 good for 2nd place. Happy that it held up. I broke up the 12/9/6 because I was about to fail the reps. Best time was 6:58. So not that far off.

More rowing to cool down. I still owe about a day of meters.

Sunday- just chilled.

Monday- long warm up with rowing.
Worked on the power snatch- felt good. 45-185#.

Enter the Granite Games #3 workout-

3 rounds
12 c2b
12 50# db snatches

3 rounds
12 bar mu
12 50# db snatches

The place were I was doing them has some fat and slippery bars. But went fine. Failed the last rep costing about 15 seconds. 10:16 or :05 away from 2nd place.

Sitting pretty with 10 points in 5 workouts. Next guy who is the #3 qualifying 50+ in the Games is at 35 points. Diet is horrible on the vacation. Up #3. Feeling good that my diet is crud and I am doing well.

More rowing to end the session. Still 1 day of meters in the hole.

Tuesday- class session. Bunch of ab work and then some mountain climbers, dubs etc.

4 3 min amraps-
10 cal row
30 dubs
8 kb swing 53#

Rest 2 min in between sets.
10 cal only counted if you competed all 10. Was a mad rush to get in the row of round 3. Last set even got 5 dubs.

More rowing to catch up. Still 1 day in the wrong side of the meters.

Wed left Brockville and travelled to Montreal. Great trip.

Now back with a pile of work on my desk.

[Vic McQuaide]

Thursday- Rowing-
1500/1250/1000/750/500/250 and did some catchup on GLT- Gym, Laundry and trash. Also marked the db rack. Looks cool.

We did some cardio up grades- 1 Air runner and 2 ski ergs. So happy to be in the black. Looking forward to getting a pay check from the gym in Aug! Yeah!


Going in today to do GG #5 tonight with Kyle.

[Vic McQuaide]

Friday- My cuz is in town to do the workout with us.

Long warm up getting the hammies in shape.

Rowing

Squat snatch with DB- felt good. My left is getting better. I now start with the left hand in practice. 10-70#.

Deadlift- worked up to a 430#

Enter the workout-

2 rounds of
6 mu
12 dl 225#
18 box jump overs

Took right at 4 min.

2 rounds of
4 mu
8 dl 315#
12 box jump overs
Lost track of time. Missed two muscle ups at the end of set of 2. Should have done 3/1 or 2/1/1 would have been faster. But I had the mind set of going un broken. The dead lift was super heavy. 4/4 both sets. The box jump overs are taking my soul.

2 rounds
2 mu all singles
4 365# deadlifts all singles and all felt like maxes
8 box jump overs-
Final time was 12:39 took for ever. Tough workout for sure.

Pro's first 2 sets of 6 mu were banner. Proud of that. I am making progress at the dead lifts however it did not show up here.

More rowing then hang out with the family. Almost caught up in meters.
2 more months of this. I believe that I need to keep it going.

Saturday- AM session- warm up usual characters.
10 sets every 2 min-
1 pc
3 fs
1 s2o- 135 to 205# felt good.

4 reps of 205# c and j.

Partner metcon-
10 sets (5 each)
10 cal row
8 t2b
6 power snatch 115#
About a min each round.

Rest 5 min.

30 aa bike cal
10 syn. burpees over the bar

Rest 5 min

Partner A - ski erg cal
Partner B- hs walks 25'

Rowing to finish the workout. Even on meters. 10 months down. 833,333 down and 166,700 left.

[Vic McQuaide]

Friday- My cuz is in town to do the workout with us.

Long warm up getting the hammies in shape.

Rowing

Squat snatch with DB- felt good. My left is getting better. I now start with the left hand in practice. 10-70#.

Deadlift- worked up to a 430#

Enter the workout-

2 rounds of
6 mu
12 dl 225#
18 box jump overs

Took right at 4 min.

2 rounds of
4 mu
8 dl 315#
12 box jump overs
Lost track of time. Missed two muscle ups at the end of set of 2. Should have done 3/1 or 2/1/1 would have been faster. But I had the mind set of going un broken. The dead lift was super heavy. 4/4 both sets. The box jump overs are taking my soul.

2 rounds
2 mu all singles
4 365# deadlifts all singles and all felt like maxes
8 box jump overs-
Final time was 12:39 took for ever. Tough workout for sure.

Pro's first 2 sets of 6 mu were banner. Proud of that. I am making progress at the dead lifts however it did not show up here.

More rowing then hang out with the family. Almost caught up in meters.
2 more months of this. I believe that I need to keep it going.

Saturday- AM session- warm up usual characters.
10 sets every 2 min-
1 pc
3 fs
1 s2o- 135 to 205# felt good.

4 reps of 205# c and j.

Partner metcon-
10 sets (5 each)
10 cal row
8 t2b
6 power snatch 115#
About a min each round.

Rest 5 min.

30 aa bike cal
10 syn. burpees over the bar

Rest 5 min

Partner A - ski erg cal
Partner B- hs walks 25'

100 cal on the echo in the PM.

Rowing to finish the workout. Even on meters. 10 months down. 833,333 down and 166,700 left.

[Vic McQuaide]

Monday- long warm up. Did some ohs- all 5 reps- 75,95,115,135,155 this felt good.

Row about 3k total.

Enter GG qual #6-
150 dubs- broke 3 or 4 times this is abnormal but kept on going.
75' walking lunges with the 50# in each arm- un broken and slow, breathe.
50 thrusters- ugh.. 11,9,8,7,8,7 this hurt
75' walking lunges on front rack- 50/25' slow set them down.
150 dubs- ohh wow- some 10's, 15's and 20's that was hard to keep on going.
11:18 good for 1st place :90 seconds ahead.

Ended up with 3/1/1/3/2/2/1 or 13 points. Next was Cliff M the #3 50-54 Games qualifier- 38 points or so. I think that overall these were good workouts for me. The snatch I won so happy to win a strength event. Love the 50's so far. Granite Games is in Sept so 2 months to train. Gotta go swimming for sure. I heard its a well run event.

I hope that my buddy Kyle makes it as an individual. He has had some beast times and results.

Some rowing to work the buttocks. Going in tonight to do some rehab and chill.

[Vic McQuaide]

Monday PM-
Rope climbs working on 2 pulls- about 10 reps 15'
Rowed 2500 meters

Legs and butt are sore to say the least.

[Vic McQuaide]

Tues- super sore from Monday.

100 ghd
200 cal Echo bike

Wed- Happy Birthday America.
Rowed 3k

1776 partner workout-
7 t2b
4 man makers 50#
17 pull ups strict for me
76 dubs

17 min amrap- We did 5-6 rounds

2.5k of rowing. Caught up for meters.

Still sore but feeling better. Lunges and thrusters were deadly to my legs.

[Vic McQuaide]

Thursday- AM- collected 200 cal on the Echo and 100 ghd. Its hard to do a 20 cal effort and then get on the phone and sell product. Heavy breather for sure.

Headed in for clean and jerk then some intervals of dubs, push ups and rowing.
Need my 2800 meters also.

[Vic McQuaide]

Thurs PM- row and usual warm up. Did some pre workout hip circle prior to the gym.

EMOM 15
Power clean and push jerk-
45-245#- the push jerk was muscle upped for sure.

:45 on :15 off/transition 6 rounds
Row cal- 15 each round- 90 total
dubs- 50 each round- 300 total
push ups- 30 each round- 180 total

Cool down row.

Was a hard metcon- 180 push ups was hard.