Tuesday , 07232013

Programming:

A. Split / Power Snatch - worked technique on both. Nothing felt great though. Will continue to play with split. Out front a lot on split.  Worked up to 85kg

B. Book End Tester - 250/15/25/15/250

4:17 on round 1. With rower mal function; wouldn't turn on. So I think realistically had low 4's. 

2nd round- got back to 200m. Crazy stomach an headache instantly; followed by projectile vomiting for 15 min. Then felt fine. Maybe a stomach bug, idk

Later that evening :::: did some running and GHD 

800m run @60%

Stretch 

1 mile @80%

Stretch. 

800m @85-90%

GHD 3x15

Monday 07222013

Sleep night prior : 1-9a

Body:  shoulder 

Programming: ***using all comp kg plates from here on out. So that alone could be 3-5lbs different any given day. Bar auto 1 lb being 44 and not 45. + plates etc. 

A. Front Squat - test

185-215-225-245-265-285-295-308(Fx3)

***super frustrated. Strength hasn't budged, possibly even down.... Along with my gymnastics stuff feeling terrible. Video below

Rest 10-15

B.  10.8.6.4.2

Front Squat (225) floor

Muscle Up

^ couldn't breathe at all after 10/10. Gasping. No fucking clue. 

^ did 10/10 and quit. Couldn't front squat 225 x 1 second time around. 

Unsure what's going on with me but beyond frustrated. Gains aren't there. Actually feel worse in a lot of instances. Did this workout before and was looking fwd to it again. Couldn't come close to old time. Hell, could barely clean the 225 , let alone front squat it. Fucking ridiculous.

Meltdown video first
Second attempt is below this
07222013 FS/MU Meltdown from Brandon Petersen on Vimeo.
07222013 FS/MU from Brandon Petersen on Vimeo.

4:30p

Repeat B 

A. 10.8.6.4.2

Front Squat 225 (floor)

Muscle Ups 

Time: 17:41

Approx 5 min slower than last time. All unbroken muscle ups, FS i forget. Unreal. Had no legs. Lost core entire time, from first set. Following workout huge headache and stomach killing me. 

Today was a roller coaster. Came into this week excited for testing. ESP today and the dreaded max front squat. Felt like i was going to put up a good nunber, instead, bombed on everything today. 

Nutrition:

Breakfast: eggs + Bacon + strawberries + hmb in OJ

Per:  Gatorade + bcaas + beta alanine 

Post: sfh recovery + oats + glutamine 

Lunch: chicken Caesar wheat wrap 

Snack: builder bar + coffee

Dinner: 9:45p - grasses burger + bacon + broccoli with cheese 

***this dinner starts. No more Chet's unhealthy shit. Today beyond annoyed me.

11p - 3 eggs scrambled. + cranberry juice with hmb + beta alanine 

Videos:
Front Squat Fail
072
22013 FS Fail from Brandon Petersen on Vimeo.

Friday, 06072013

AM Weight: 174 (ate a lot and late)

Sleep night prior: 2:30a - 9am

Programming:

AFAP,

800m Run

100 Wall Balls (20)

400m Run

50 Clean & Jerks (135)

200m Run

25 Burpee Box Jumps

Time: 25:30

**** well, that sucked.  :-).  Came back from 800m at 3:20. Felt good. Tries to go easy as running is not my forte and knew I'd just die.  Wall balls. Did 30/10 then 5's all way to 100. With quick breath in between. Back started up. 400m run, back really was right.  Clean and Jerks , I had to do singles cause my neck, but honestly, back was on fire so much that singles might have been only route. 

Burpee BJ weren't bad. Actually started to get wind back.
06072013 Tester from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: eggs + bacon + OJ w/ beta alanine 

Pre wod: Cytoblast + HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + glutamine + oats 

Lunch: tuna on wheat w: cheese and pickles 

Snack: 5:30p.  Coffee and builder bar 

Dinner : 9p. Beef, sauce, little bit of pasta. Onions, peppers + small amount of ice cream 

Pre bed: pro strength + HMB 

Friday, 05312013

AM Weight: 173

Body Condition: Shoulder is hurting. Both are sore. Upper back also.  But the one shoulder just hates me at this point. Today should be interesting. 

Programming:

AMRAP 20

20 Thrusters (135)

20 Pull-ups

20 Burpees

Score = 3 + 6

*** well, that sucked. Very disappointed in performance.  Feel like mentally was just huge pussy. 98 degrees today, gym was gross, but excuses. Thrusters were very difficult. This workout as comp, would have paced and broke up, but Jason said not to. So, went out hard and it def killed me. Didn't want to go to singles on thrusters even though would have been faster for sure. Shoulder was killing me. The Burpees were worst on shoulder.  Pull-ups, not hard but was slipping off bar so bad after first round. Fuck!!! That's about all have to say. Mentally was hardest. Go to get on bar at times and just couldn't. Something was dying and unsure what it was. Just mentally week today. Frustrated, only word I could use to describe today. 

Nutrition:

Breakfast: Eggs / Strawberries / OJ w/ Creatine & beta alanine 

Snack: cliff builder bar 

Lunch: subway - roast beef, cheese , pepperoni etc. + chips 

Pre wod:  bcaa's + Creatine + Gatorade + beta alanine 

Post wod: Sfh recovery + bcaa's + glutamine + dextrose + oats

Snack: (depression food) - ice cream :-)

Late night Dinner:  tuna w mayo an pickles. And picked at Kell's nachos a bit. 

Tuesday , 05282013

AM Weight: 173

Tremendously sore today.  Outside of chest, from shoulder and legs! Christ. Today should be fun. 

Sleep Night before: 12:30-8:45a

Programming:

250m Row

15 KB Swings (70)

25 Burpees

15 KB swings (70)

250m Row

Rest 12 min

REPEAT

REST 12 min

REPEAT

Times:  4:20, 4:24, 4:38

***will put notes later. 

Round 1:  http://vimeo.com/67184361 

***i died on round 3. Even other rounds, def a gas'r and as always , Burpees sucks. Shoulder / chest not feeling great from Mu's yesterday and today. Felt on Burpees. Tomorrow is off day so will dog legs, mobilize and rest shoulder for Thurs / Fri. 

Nutrition:

Breakfast : 9-9:30 eggs, bacon , strawberries. Orange juice with beta alanine and Creatine.  + shot of pro strength 

Snack: Coffee + cliff builder bar

Lunch: 3:30p - subway, roast beef, cheese on 6" honey roasted oat 

Pre workout 6p.  Bcaa's + beta alanine + Gatorade + Creatine 

Post Workout : SFH recovery + oats + bcaa's + glutamine + dextrose 

Dinner:

Taco Tuesday!  GrassFed Ground beef on tortilla chips with salsa and little cheese. 

Before bed: Shot of pro strength 

Friday, 05242013

AM Weight: 172.4

Workout:

A. Back Squat - Heavy Single @20X1

185x5. 225x3 275x3 305x1 315x1 335x1 345x1 355x1 

B. 2x5 @ 275# - getting some volume in

C. 

3 rds 

400m Run

20 Back Ext (GHD)

Rest 6 minutes between rds

Rest 10 min

AFAP, 

500m Row

25 Burpee Box Jump Overs (24)

50 Double Unders 

Rest 2x it took

Then repeat 

Nutrition:

Breakfast: 2 pieces of Bacon, strawberries, cranberry juice with creatine and Beta Alanine, 2 egg muffins and shot of pro strength.

Lunch:

Subway - 6" honey oat. Roast beef, cheese, bacon , pickles , spinach 

Pre-Workout: 

Bcaa's, Creatine,  Cytoblast 

Post workout: bcaa's, glutamine , cup of oats and SFH Recovery 

Dinner: Five Guy - Double burger with bacon & Spicey Fries.   :-( :-(

Sleep:
Didn't get to sleep til 2:30- 3 ish last night. Slept til 8:30a    Route 1 guys came up and we were at gym til 11p then out to eat.

Monday 01282013

Snatch Work
Up to 135 for reps. POWER
Shoulder was hurting badly. Try to get some work in.

Front Squat - Singles @20X1
155-185-215-225-255-275-295-310(PR)

Rest 2 hrs then,

Push Press Cluster 2.2.2 x 3 @21X1
185-195-205
Stopped there. Had much more in me I think.

WOD:
Tabata Bar Lateral Burpees x 8
Rest :30
Time starts -
15 Clean & Jerks (185)
Row 500m
*each Burpee = a second taken off time at end.
Time : 6:15
Burpees -:40
Score: 5:35