After 10 days of “deload” (read: screwing off), I got back on the horse:

Front squat 3x5 @ 205.  Bench 3x5 @ 195.  Bench felt unreasonably heavy for the weight.

Deadlift 3x5 @ 375.  This is another 1rm, 3rm, 5rm rolled into one.  Hopefully, this will continue for another three weeks.  12,9,6 @ 285.  Weighted dips with 21# 15,14,1.  Fell off the rings trying for that last rep to get the full thirty in 2 sets.  Next time.  

Also went back to BJJ.  Frustrated by the lack of actual instruction from the coach.  Not sure if it is a culture thing, but it is annoying as a professional in the same industry that the coaching only happens for about 10-15 minutes of each class.  Have attempted to solve this by asking everyone I roll with what I could do better/different. 

All too often.

What happens when a tree branch falls onto a powerline?

Answer: Dramatic Annihilation

Only 17 seconds long - stick to the end.

(via maryanfirpo)

After a string of bad lifting days, I finally hit a goal:

Deadlift 3x5 @ 365  This is my ‘on the books’ 1RM

Then went to BJJ later in the day and had a great rolling session.  I have figured out how to stop spazing out as much and just work for position.  Still get wrecked left and right, but it is better to lose because I suck than because I am sucking wind.

Time for a de-load week.  Looking forward to working form, especially working on keeping spinal extension in the deadlift.  

Deadlift 3x5 @ 355

9,7,5 @ 275

HSPU practice.  Toes on 24” box to failure 11,10,9.  

The back rounding is getting more intense on the deadlift.  I need to start doing assistance work as my grip is fine and the drive off the floor is there.  

Box jumps are dangerous if you suck at jumping on boxes (or firetrucks).

This is what I felt like on the bar today.  Except, you know, I wasn’t an Olympic competitor and I had about a quarter of that weight on the bar.  After 90 minutes I just gave up in disgust.  Did some weighted ring dips to make myself feel better.  Then ate some peanut butter and chocolate.  

135F x 6

I really hate Oly day.  

Reblog from my sister, cuz she knows who wins this competition (and that everyone else pretty much loses).

(via mustlovehugs)

Clean and Trust Fall

This confusion can lead to an awkward social moment.