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Old 07-22-2018, 03:32 PM   #1811
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Weight right around 190. So 5-6 lbs to go.
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Old 07-22-2018, 03:33 PM   #1812
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday PM at the lake- some warm up swimming about 100 meters.

4 rounds of 500 meter rows
1 lap around the buoys- about 100 meters or 1:45 or so.

Was good to get out.

Sunday-

Row, rope, rings mu.

Total of 3000 meters
Rope climbs about 7 of them. Foot work is getting better. Need to use the legs more and stand up. I find that I hook the leg lock then pull myself up hand over hand instead of stand up. Will master this. A lot less energy using the legs more.

MU- not the best day- 1,2,3,4,5 first few felt really good. Just have to keep on working them.

I have done wall in the qualifiers with them and on days where they are programmed.

About a month ago did 30 in a workout (6:30) so happy about this.

Chill and put 2 coats of varnish on the back of the boat. Still not running right and getting worse which is actually good. Will be running soon. It has to. We replaced the coil, ignition, ignition control module, fuel pump... and the owner did other work on new fuel tank.. 67 year old and Canadian made.

Sure is pretty.
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Old 07-24-2018, 10:37 AM   #1813
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- my 2nd in command was gone in the AM was super busy. I did however work on some L sit- :60 seconds in 1:35. So getting better. I would like to work up to where I dropped off. :90 of L sit in 2:00 min or :60 straight.

Good warm up in the gym. Get those hammies ready.. I have not made much gains in my DL. Once I get the weight off the ground a few inches I can usually speed up the lift and make it. But sometimes those plates seem glued to the gym mats.

3.5" deficit dl from here out. I have almost exactly 1 month till my date with King Kong. 95-405#.

Push press- all 5 reps. 45,95,135,165,175,185

Warm up for the metcon- ok its hot out

800 meter run- 3:25
30 thrusters 95#- 15,8,7
400 meter run-
15 thrusters - un broken
7:52

Ok time with the slow run to start. I need to start running more.

Even on the meters.
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Old 07-25-2018, 09:14 AM   #1814
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- did some strict t2b- 10 sets 3 reps. Did some efforts :30 seconds Echo- 10/11/12/13/14/15/16/17 in :28 seconds.

Normal but rushed warm up.

2 metcons-
Strict heavy Diane
21-15-9
275# dl
Strict hspu
Near 7 min. The hspu left me towards the end.

Rest 10 min
GHD annie- My threshold for GHD seemed to be 80-90 reps.

Some rowing but do owe. Super hot in the gym. Was 100 degrees during the day so 90 in the gym at 7PM. Humid also.

Good spirits for sure. My lady did the workouts also. Proud of her.

190 weight, diet is way better.
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Last edited by Vic McQuaide : 07-25-2018 at 09:56 AM.
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Old 07-26-2018, 10:15 AM   #1815
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- hot day for sure. 4PM class. Good warm up.
Class did a 5 min warm up- kb swings, gobblet squats with kb and some running.

15:00 EMOM
1 power snatch
1 oh squat
I started with 95 lbs and added 10# each lift. 195 was easy so I thought lets go and get it 206 which would be a pr. F/F but happy with the easy 195#. I usually have a high catch on power and I don't go down very far. But this time for some reason it was mid level catch. Last time I did that I hit 205 for a pr 18 months ago. Happy I went for it.

Metcon-
12 min AMRAP
5 power cleans 185#
5 Front squats 185#
5 pull ups
3 c2b
2 bar mu

Not enough warm up on the pull ups. Took 2 rounds before I was ready to go.
5 round plus 1 pc. Next time will do 6 rounds or bust.

Rowed 5k to catch up.
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Old 07-28-2018, 01:52 PM   #1816
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Re: 2014 45-49 Fittest on the Planet goal

Friday- AM- accumulate :60 of L sits on the parallelet bars. 1 min 20 seconds. 50 cal echo bike.

I did not get a workout in the evening. I had dinner plans with family at the last min.

Saturday- headed up to my friend Bob's gym. He is a beast.
4x1000 meter rows 2:30, 2:20, 2:10 and under 2 min pace. Just warm up. Normal hammie warm up.

5 rft
500 meters row
12 box jump overs 30"
24 Wall balls to a target 30#
just over 21 min min. Was a bruiser. 30 lb ball to a small target is tough. Finally in the middle hit 12/6/6 on the sets.

Strict 7 reps db each hand- worked up to an easy 50#
3 rep pull up weighted 53#
5 rep db bird feeders 50# each arm
53# kb Turkish Get up
More rowing to cool down.

Total of 7500 meters today.
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Old 07-28-2018, 03:17 PM   #1817
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Rogue Echo bike- 50 cal for time. Just checking speeds.

55 rpm 4:55
60 rpm 3:50
65 rpm 3:00
70 rpm 2:25

I have to learn to like this. I think that 75 rpm's might be sub 2.

Goal is to do sub 2 then go to work on something else hard without dying.
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Old 07-29-2018, 03:55 PM   #1818
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- lead a AA meeting. Then did 3900 meters rowing to catch up. Mostly in 500's, 250 meters while climbing ropes- 8 or so reps up to 15' then MU practice- 1,2,3,4,5,6 not the best form.

Laundry, trash and a small plumbing job to get the ice bath sorted.

Going to to the Masters Dubs and squat snatch tomorrow along with the class workout. Need to do my deads, ghd and some rowing/bike.
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Old 07-31-2018, 08:29 AM   #1819
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Re: 2014 45-49 Fittest on the Planet goal

Monday- long day-
50 ghd
Normal warm up feeling good. Added in some squat snatches with db.
Row 500 meters
4" deficit- worked up to 405# and 415# F.
Warm up squat snatch- everything was cherry until 205# F,F,F
Warm up dubs
4 rft
50 dubs
5,4,3,2 Squat snatches 145,165,185,205
The coach turned off the timer but all accounts say 8.5 min or so. No misses until last round with 205. Missed two reps- got the first and 4th attempt.
Doing it again without the misses and a little faster 7 min would be a great time for me. We will see what the big boys get. This is a paced workout for me. 95% of my max.

Front squat- my knee did not wish to go heavy. All 5 reps- 95,135,185,235

Mecton-
45 thrusters
45 pull ups
I did 50 reps by accident- cost me :30. Did 20/10/8/6/6
Pull ups were 10/12/12/11 got that one right.
3:55 ish.

Finished my meters of rowing.

Overall good day.
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Old 08-01-2018, 08:46 AM   #1820
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- good warm up hip circle and glute ham raises were on point. Did some burpees to target and t2b warm up then 13 per min each for 10 min. Total of 60 burpees and 90 t2b.

Warm up the metcon with the class.

10 min amrap
20 alternating db snatch 50#
10 strict hspu
5 rounds plus 15 reps.

Little rowing but owe 2k in meters. 1 month left. 916k down. Sounds like a lot but overall was good for me.
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