OPEX 12/3/15

Lifestyle
Sleep: 10:30-7:10 (8hrs 40min)
Stress: moderate
Motivation and energy: wayyyyy better than yesterday. Felt moderate-high energy and good motivation.
Condition pre-workout: ready to work!
Condition post-workout: lots more in the tank 🙂
2 big differences between yesterday and today 1. I took my adrenal sups at 4pm today and also had some food at 4 🙂

Day 3
core work – 5 min
glute work – 5 min
+
A. Box Squat; 3-5×5; Rest 2 minutes – get your hips back, vertical shins, no excessive lordosis…you’re going to probably want to feel arched to stabilize, avoid that if you can and focus on your “brace”
145×5, 155×5, 165×5, 175×5, 185×5
Felt like going heavy today 🙂

B. DB Crossover Step up; 6-8/side x4; Rest 90 seconds between legs
Alternated legs each rep so did 8×8 essentially at 35# per arm 18″ box,
Went up to 40# per arm x8 after 4 rounds

C. DB Floor Press with bridge @30×1; 6-8×4; Rest 90 seconds
35#s x8, 40#s x8s
Bilateral DB feels the best on my shoulders and neck 🙂
+
4 sets
50 DU
5 wall walks
10 reverse crunches w/ 10# counter weight – https://www.youtube.com/watch?v=Lkafd6GkaPo
Rest 3:00
1. 2:50
2. 2:29
3. 2:31
4. 2:25
Wall walks took the longest. Could feel my upper trap over activating on my right side on the way down from vertical on wall walk.
Overall pretty easy.

OPEX 12/2/15

Lifestyle
Sleep: 10:30-5:30, 630-10am (10.5 broken sleep and not restful)
Stress: high. Felt pretty overwhelmed today
Motivation and energy: very low motivation and low energy. Had to push myself to even get moving today. Energy is at an all time low!
Condition pre-workout: tired and stressed.
Condition post-workout: slightly more energy.

Day 2
core work – 5 minutes
glute work – 5 minutes
+
A. Front rack elevator squats; 4-6×4; Rest 2 minutes
75#x6s. Not painful but felt like I was majorly favoring my right side. Left couldn’t engage at all 😦
I was moving really slowly and it smoked me!

B1. DB 3 point row; 3-5/arm x4; Rest 60 seconds
Did 35# @31×3 x5s

B2. Bear Crawl; 15 meters @ very slow pace x4; Rest 2 minutes
Subbed DB seated strict press x6s
30# DBs + dead bug anti-rotation press x12 (x4)

+
17 minutes @ 80%
400 meter row
10 inchworm push ups
50 DU
4 alt kb windmills – feel this in the t spine, NOT a side bend 🙂 12kg
3+ row
Had more difficulty on right arm kb windmills. I got really mad during this workout and tore a pair of headphones. Oops.

OPEX 11/30/15

Lifestyle
Sleep: 10:15-8:15 (10hrs)
Stress: moderate. Did a lot of biz work today.
Motivation and energy: low motivation and low energy. Would have been happy to stay in bed all day.
Condition pre-workout: lethargic and tired.
Condition post-workout: lethargic, tired and achey.

Day 1
core work – 5 minutes
glute work – 5 minutes
+
A. EMOM 10 minutes; Sumo Deadlift x3 @ 40% of 1RM – speed focus, not touch and go
Did 105#. Felt very light and like I didn’t have to do much. Focused on keeping everything right bc it was so light I could get away without really trying which caused my back flares. Have to keep everything stabilized. Back was bothering me on these on the way down.

B. Hang Clean pull + HPC; build to a very moderate complex – nothing challenging, just feel good about it
105#, 115, 125, 130, 135.
Felt ok.

C. EMOM 8 minutes; KB Swing x10 + 10 DU – you pick load, russian swings only
28kg KB

D. Bear Crawl; 15 meters x5; Rest 2 minutes – slow and steady
This made my right shoulder and neck ache. Don’t like these. Please no more. So frustrating how my neck aches after. Kept protracting.
Did 2 rounds then subbed 10 wall dead bugs and 10 KB strict press per arm x3
+
For time:
50 cal row
40 kb russian reverse lunges (35#/arm)
30 ring push ups
20 burpees
10:34. Didn’t have much to give today.

 

OPEX 11/25/15

Lifestyle
Sleep: 9:30-8:15 (10.75hrs). Woke up feeling almost rested 🙂
Motivation and energy: low- moderate.
Stress: moderate.
Condition pre-workout: felt ok. Still fairly low energy.
Condition post-workout: arms felt like dead weights and felt pretty worked. Feels like my strength and stamina are pretty low these days. Hoping that by putting in the work and taking care of myself I’ll get both back 🙂

Day 3
core work – 5 min
glute work – 5 min
+
A. Box Squat; 3-5×5; Rest 2 minutes – get your hips back, vertical shins, no excessive lordosis…you’re going to probably want to feel arched to stabilize, avoid that if you can and focus on your “brace”
85#x5, 115#x5, 135#x5, 145×5, 155×5
Most uncomfortable part was my right shoulder/ neck as it lacks active external rotation so holding the barbell on my should didn’t feel good.
Hips felt ok but could feel left side wasn’t engaging as much as right 😦
By 4th set left low back was uncomfortable.

B. DB Curtsy lunge; 8-10/leg x4; Rest 90 seconds between legs
35#DBs per arm x10, 40#s x10, 45#s x10, 50#s x10
Wasn’t sure how you wanted the DBs. Did farmer’s carry position. Felt ok

C. DB 1-arm Floor press with bridge @11×5; 5-7/side x4; Rest 90 seconds between sides
35#x7, 40#x7, 45#x7s
DB felt better than barbell!
+
4 sets
40 cal row
30 push ups
15 ring rows
Rest 3:00
1. 4:34
2. 5:02
3. Don’t know time
4. 5:59

Arms fatigued quickly. Good sets tho

OPEX 11/24/15

Lifestyle
Sleep: 10:30-8, 8:30-10:30 (11.5hrs)
Stress: moderate. Felt like there was a lot on my plate today.
Energy and motivation: low energy and moderate motivation. Happy to move 🙂
Condition pre-workout: still a bit stuffy and low energy.
Condition post-workout: exhausted and just wanted to go to bed ASAP.

core work – 5 minutes
glute work – 5 minutes
+
A. Front rack elevator squats; 6-8×4; Rest 2 minutes
65#x8
Front rack felt ok. Goblet felt better tho 🙂

B1. DB 3 point row; 5-7/arm x4; Rest 60 seconds
40#sx7, 45#sx7. I like these 🙂
Tempo??! 🙂
B2. Bear Crawl; 15 meters @ very slow pace x4; Rest 2 minutes
These are frustrating and tedious 😦
Weaker on right arm and left leg. Focused on protracting right shoulder. Felt tension in right neck for sure.
+
17 minutes @ 80%
500 meter row
10 yoga push ups – https://www.youtube.com/watch?v=HvghDKEkT6w ok big thing here Alex is DO NOT let your back arch! you bend and extend excessively, which plays a role with shoulder stuff 🙂
75 DU
4 alt. TGU – you pick weight (20kg)

2+504
I was so tired all I wanted to do was stop and cry. I just kept going tho albeit extremely slow. Still exhausted from the last week and still feel congested. My right shoulder and neck felt awful. Every pull on the row aggravated it. Body felt very out of whack by the end of today.

OPEX 11/23/15

Lifestyle
Sleep: 10:45-7:15am (8.5hrs)
Stress: stress from lack of sleep but not too high.
Condition pre-workout: really tired. Haven’t gotten enough sleep for 5 days in a row bc of travel and seminars. Sleeping in tomorrow!!!!!!
Condition post-workout: really really tired. Body didn’t have much to give today so glad it was a relatively easy day.

Day 1
core work – 5 minutes
glute work – 5 minutes
+
A. Band resisted deadlift with 50% of your 1RM deadlift; 8×3; Rest 90 seconds – let’s see how this one works 🙂
125# w small blue band felt ok. Slight discomfort in left low back brining the weight back to the floor each rep 😦
Focused on bracing core.

B. HPC – just play with this for 15 minutes, technique work, nothing crazy

C. KB swing 1.5 pood; 15,15,15,15; Rest 60 seconds

D. Bear Crawl; 15 meters x5; Rest 2 minutes – slow and steady
+
For time:
50 DU
40 kb russian step ups 18″ box – 35# per hand – 20 per leg, alt. legs per rep
30 push ups
20 cal row
8:14. Step ups were in sets of 10, push-ups in 5s. Equipment got moved so took some time to set up during workout.

OPEX 11/19/15

Lifestyle
Sleep: NOT good. 10:30-6:30am but felt wired the whole night and kept waking up and had a really hard time falling asleep. Got a quick nap in 9:30-10:30am. Dave had this too. Not sure what triggered us. No abnormal caffeine or food.
Motivation and energy: high motivation. Low-moderate energy as I’m still congested and slept horribly.
Stress: feeling positive today and like my tasks are manageable. Moderate stress. Smiling while working out.
Condition pre-workout: congested still and but was excited to move!
Condition post-workout: more energized than when I began. Definitely more in the tank but grateful for a light day since I’m still recovering. R upper trap was a little achey.

Day 2
core work – 5 minutes
glute work – 5 minutes
+
A. FS @32×1; 2-4×3; Rest 2 minutes – lmk how you feel here, very slow tempo, but don’t be scared to get a bit heavy with it – also LMK what results come back as for your lab tests
105#x4, 110#x4, 115#x3. Felt ok 🙂
1/2 coming up is my sticky point. Doesn’t feel like it’s working my posterior chain as much as 4040 last week x6. No back discomfort tho 🙂
Did left adductor activation before.
Dave said my chest was not upright enough and need to work on knees out to get good depth. I’m a little shy w these right now. Building confidence again.

B1. DB 3 point row; 3-5/arm x4; Rest 60 seconds
35#x5, 40#x5, 45#x5s
LOVE these!! Felt great on my shoulders and no trap tension!!! 🙂
More please 🙂 Tempo? 🙂

B2. Bear Crawl; 10 meters @ very slow pace x4; Rest 2 minutes
Felt awkward. Haven’t done these in a while. Felt the left leg/right arm weakness and R upper trap activation.
+
21 minutes @ 80%
400 meter jog
5 wall walks
50 DU
2 alt. TGU 35# – slow, deliberate movement

4 rounds

OPEX 11/18/15

Lifestyle
Sleep: 10.5 hrs (11:30pm-10am)
Motivation and Energy: motivation moderate. Energy low. Coming off of 2 days being sick so knew I needed to take it easy.
Stress: mod. Spent the last 2 days at home recovery so not high. Did landmark over the weekend and was very stressed.
Condition pre-workout: still a bit stuffy with low energy. Excited to move tho!
Condition post-workout: felt fatigued and stuffy but felt good to move finally 🙂

Day 1
core work – 5 minutes
glute work – 5 minutes
+
A. Band resisted deadlift with 60-70% of your 1RM deadlift; 8×3; Rest 90 seconds – same concept this week, 8 sets of 3 reps, just play w/ the weight so you can feel the speed
Tried 155# with the rogue green band (1 1/8″).
No go. Dropped to 125# (55%) with a smaller red band and I could maintain lumbar position but didn’t feel any speed 😦
Went up from there until I felt I couldn’t maintain lumbar position.
125#, 135#, 145# couldn’t maintain so stayed at 135# (60%). Not even sure I maintained it at 135#.
My DL may look ok but the mechanics or strength is off.

After the 4th set I dropped the band and went back up to 155# no band. Felt way better on my left low back.

B. Clean RDL @32×1 + HPC; 5.1 x4; Rest 2 minutes – nothing too nuts here, just feel good about it.
Kept it light at 105# and felt easy so did 115# and felt good.

C1. KB swing 1.5 pood; 15,15,15,15; Rest 60 seconds – russian only, you pick weight, https://www.youtube.com/watch?v=GYHbu2LRqD0
You put 1.5 poop so I stuck w that 🙂
Focused on glutes right.

C2. CGBP @32×1 cluster; 3.2.1 x4; Rest 2 minutes
105#, 110#. Slight tension and ache in right neck. Still not sure why I’m doing so much bench when every time my right neck/shoulder aches after??!
+
21-15-9
Ring Push ups w/ feet elevated
Strict Pull up
12:57. Was very slow going today. Body was very fatigued. Definitely got my right upper trap mad.

Kept the weights moderate today since I wasn’t feeling great still. Got through the workout without getting mad at myself 🙂

OPEX 11/12/15

Lifestyle
Sleep: 9.5 hrs (11pm-8:30am)
Motivation and Energy: 6ish. Was an easy workout so didn’t have to bring much to the table.
Stress: mod-high. Did a lot of business planning today. Felt pretty overwhelmed at times.
Condition pre-workout: good
Condition post-workout: good w slight right neck and shoulder tension. Easy workout today so energy to spare. Did some Pilates after as well as mobility. Working the posterior capsule made a big difference in my right shoulder.

Day 4
10 sets
45 second row
45 second plank
45 second single unders
45 second assault bike
45 second rest

OPEX 11/11/15

Day 3
core work – 5 min
glute work – 5 min
+
A. Box Squat; 5×5; Rest 2:00 – same concept as last week 🙂
135#, 145#, 155#, 165#s. Still thought about hips back. Should I sit upright on the back at the bottom or keep hip angle of the squat?

B. Goblet Curtsy lunge; 4-6/leg x4; Rest 90 seconds between legs
32kg x6, 36kg x6, 40kg x6s

C. Floor Press; 4-6×5; Rest 2 minutes – load it up, take it from the rack, this should be heavy, and the floor limits ROM but works on triceps and press out strength – translates to lots such as the muscle up, HSPU, etc.
85#x6, 105#x6s (x4 last 2 rounds)
Was wayyy harder doing bench on the floor from the rack than the bench. Couldn’t really activate my glutes or keep right shoulder retracted and my left arm was carrying 65% of the weight. Only did 4 reps the last 2 rounds bc my right upper trap was firing way too much.
Made my right shoulder feel achey 😦
This was not good.
+
100 push ups for time
every time you break you must complete 20 DU
– 12 minute time cap just in case 🙂
Only got 82. Up to 50 reps was ok then it was 2-3 reps at a time after that and the DUs killed my chances of finishing 😦
I die relatively quickly on push-ups.

Was an ok workout today. I liked the goblet curtsy lunges!