CFFB 112912/113012

DWODs

21-15-9:
BW bench press (scaled to 135)
Strict pullups (kipped last set)

14:11

1 minute on, 1 off, for 10 min:
30 KB swings @ 2 pd (scaled to 45lbs)

Failed last round. Pissed I forgot my 54lber, but I guess I would have sucked harder.

CFFB 112912

ASWOD
3x5 squat @ 300 (PR)

Was so pumped about this I just peaced out.  Couldn't go at lunch like I normally do, smelled like ass from running around all day, work was a bitch.  Just decided to call it.  Postponing volkswagen till tomorrow, don't care so much for progressing my horribly ugly power cleans for now, I'll just do two DWODS.  Need a new squat goal now.  Get some.

OL 121124

BB Gymnastics

20 minutes to establish a 1RM Snatch.

\\ 135-145-155-165-175-185x-185 (PR)-195x-195x, next time take bigger jumps to get up to 190+ faster

20 minutes to establish a 1RM Clean & Jerk.

\\ 185-205-225-235-245 (PR tie), next time try: 185-205-225-240-250

Conditioning

2 min ME Front Squats @ 80%

*Rest 2 minutes.

10 min AMRAP of:

30 Double-Unders

15 Power Snatches 75/55#

*Rest 2 minutes.

2 min ME Front Squats @ 80%

\\ Front Squats at 225#, scaled back from 230# off 290 1RM. 12 squats, 5 rounds + 11 reps, 11 squats

Deadlift singles

Trying to reprogram my deadlift.  My old motor pattern sucks so I have to get a lot of high quality reps at the correct pattern to kind of "override" it.  Kinda makes sense I guess.  Anyway, I'm therefore doing 315lbs for 10 singles.  Heavy enough that I have to think about form, and not so heavy that I'll start doing my shitty form again.

Gonna do this once a week for a few weeks before I go back to deadlifting normally.

2012-11-27 Track Club (MB)

I lost my watch, so I don't have my times. Suffice it to say that I felt incredibly slow.

Run 800m
rest 2 minutes
Run 2000m
rest 4 minutes
Run 2000m
rest 1 minute (supposed to be 4, but I was falling behind)
Run 800m

Two days later, I'm feeling pretty sore. Due to getting sick, I've been away from the gym for 2 weeks now. I'll be back on the squat horse soon.

11/27/12 OLY training

Klokov Presses (behind the neck snatch grip press):

Worked up to 95lbs for sets of 3.  First time doing them.  They are hard as hell.  How does Klokov do them with 110kg I'll never know.

Overhead squat

Also used 95lbs for sets of 3.  Goal is to work on a stable overhead position.

Snatch pulls

Focused on hitting all the right positions on the way up.

TM week 3: Volume day

Squat 335lbs 5x5

This was tough as shit.  I was super sore from the workout on Saturday (probably pushed too hard), and I had 4 hours of sleep the night before due to jetlag.

I did 3 sets of 5, and let some other bro do his squatting before I finished the last 2 sets.  Overall it took more than an hour.

Then:

Press 125lbs 5x5

This was pretty easy.  Going to start low on intensity day and do 140x5.

It was like 12:30am by this point so I hightailed it outta there.

CFFB 112712 somewhat

ASWOD

5RM deadlift @ 400 (fail: 3)
3xME chins (15-12-10=37)

My legs still had DOMS like a MFer, but my pressing muscles felt like they needed a jog, so instead of sprints I did some supplementary pressing:

3xME flat bench DB press @ 65 (8-7-6)
8 reps backoff @ 55

Post Vacation Warmup

Just came back from vacation.  Happily I didn't lose much strength over the 2 weeks.

Did a quick workout on saturday to see where I stood:
Squat: 365x5, 365x1 (felt out of the groove and got stuck), 335 x 6, 315 x 8
Bench: 225 3x5
Chins: 5xmax

Overall not too bad.  Annoyingly though, I feel like I've been stuck around this strength level for months.  I have to really buckle down and get some progress in before my meet in february.  This week I will redo the 370x5 on squats for TM.

CFFB 112612

ASWOD

3x5 press @ 130 (PR maybe?)
2x8 press @ 95 (backoff)

DWOD
Religion 2.0

5 rounds, 90 sec rest in between:
Max reps squat @ 225
7 burpee box jumps (subbed burpees)

20 min flat all said and done.  Squats were 12-10-10-8-8.  I wonder what john welbourn scores on this...his 20RM is in the 400+ realm, and he'd only be squatting 300ish (bodyweight).  Didn't have a plyo box, but I couldn't jump off the ground after the second set if I wanted to anyway.  Laid in a crumpled sweaty heap on the floor for 10 min after this one.  Highly recommended if you want to hallucinate sans chemical assistance.  The name of the workout made perfect sense as I reflected on this life changing ordeal in the shower.

Saturday/Sunday

Saturday:

Got back to DC late Sat, wanted to get a quick workout in so I did the DCF WOD.

Sage

2 Rounds

20 Thrusters 135#

20 Pull ups

20 Burpees

7:35 - 60 seconds faster than three months ago, happy with that, last 20 burpees unbroken, shit sucked.

Sunday:

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

\\ 145# off 180# Snatch

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

\\ 195# off 245# Clean

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO

\\ 4x145

1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 145-155-155-165

1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

\\ 88-98-110-110

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

\\ Skipped, did a Hero WOD with some guys instead:

Desforges

5 Rounds

12 Deadlifts 225#

20 Pull ups

12 Clean and Jerks 135#

20 Knees to Elbow

27:57

Odds and ends

Everywhere to lift yesterday was closed so I went to the YMCA today.  There's something cool about lifting in a dark damp basement with 50 year old iron.

3x5 squat at 290
4x15 dips
3x8 shrugs at 225

Squats were cake, even considered doing 2 more sets to make it 5x5 and see how I respond. I think it's because I took one extra day of rest, definitely ready to move on from LP with this lift and deadlifts too. I'm also questioning bill Starr's 4x20 dip prescription. Its such a high rep scheme to work toward relative to any other strength training recipe. I might start adding weight and follow a 4x10 or 4x12 LP scheme. Thoughts? I'm always wary of inventing programming because someone else has been down this path before, especially Starr. But then again he did it all by trial and error, so maybe some of that would be good for me.

Happy Thanksgiving

From Weds:

BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.

3x1 155

2x1 160

2x1 170 x1

2x1 160

3x1 155

2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

3x1 195

2x1 210

2x1 220

2x1 210

3x1 195

Conditioning

5 Rope Climbs 15'
10 Wall Balls 20/14#
4 Rope Climbs 15'
15 Wall Balls 20/14#
3 Rope Climbs 15'
20 Wall Balls 20/14#
2 Rope Climbs 15'
25 Wall Balls 20/14#
1 Rope Climbs 15'
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups

\\ 12:06 - 13 BMU

CFFB 112012

lols at the nub doing 1RM leg press...

ASWOD

5RM deadlift @ 385
3xME pullups (13-11-9; blaming this poor showing on the pullups yesterday)

DWOD

10-9-8-7-6-5-4-3-2-1:
KB swings @ 2 pd (scaled to 45lbs)
40 yd sprint after each round of swings (subbed 9 hard rowing strokes for convenience)

8:49.  Got ~750m rowed in 90 strokes, not awesome, but kept me winded.  Chose a number of strokes because I thought the rower was going to turn off in between.

Extra Credit

4xME bar dips (capped at 20; 20-20-13-12; don't think I rested enough for the last 2 sets, first 2 felt great, still chasing 4x20 so I can level up to +10 lb dips)

OL 121116

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

\\ 225# + green bands

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

\\ 200-200-205-210-210-210

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

\\ 11:25 MU (3-2-2; 3-3-1; 3-2-1-1x-1), Thrusters (3x 7-7), GHD (7-7-7; 11-10; 7-7-7)

Sunday

OL 121119

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).

\\ 7x135

2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

\\ 1x165, 6x175

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.

\\ 105-115-125

1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.

\\ 135-145-155

1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

\\ 115-125-130

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

\\ 40-37-36-37-37-37-38, forgot the part about every set being all out efforts, times should have probably gone something like 32-36-38-40...

DCF Performance WOD

\\ Decided to get some more volume in after my initial workout cause I didn't really break much of a sweat, and tomorrow's a rest day so it's all good.

3-3-3 Push Jerk

\\ 175-185-195

6x2 Low Hang Squat Snatch + High Hang Squat Snatch

\\ 125-125-135-135-145

3-3-3 HBBS 80% of 1RM

\\ 3x255

\\ Conditioning was Muscle Ups and Box Jumps, which I skipped. Then I went to Cheesecake Factory for dinner. Never been before, pretty sweet.

CFFB 111912

ASWOD

3x5 squat @ 285

DWOD
AMRAP 13 min:
1 push press @ 115 (70% BW)
1 pullup
3 push press
3 pullups
5 push press
5 pullups

6 rounds.  Not in a good mental place.  Could have pushed this harder.  Something better than nothing though.

OL 121113

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

\\ 135-135-145-145-145

2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

\\ 175-175-175-175-175, heavyish push jerks are awkward/I suck at them

Strength

1) Back Squat: EMOM for 5 minutes - 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

\\ 255# off 320# HBBS that I've never actually hit but have been using for all my percentages so whatevs. Second time doing LBBS ever, getting marginally less uncomfortable.

2) 5X3 Front Squats (1st rep pause) - near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

\\ 185-185-195-205-215, different, but hard

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time.

\\ 96 DU - 9:28, good little burner, held 2:00 pace for the 1k then sub 1:50 for the 500.

Friday

OL 121112

Conditioning setup

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.

\\ Worked up to 170, missed 5 reps, not a great day

2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

2x1 185

2x1 195

2x1 210

2x1 220

2x1 210

4x1 185

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 Pullups

Rest 1:1

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20" box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.

\\ 12:36 - forgot the rest 1:1 part, kb swings 10/8/7 all three rounds, pull-ups 10/10/5 two rounds, 14/11 last round, fun workout, even without the prescribed rest

CFFB 111612

ASWOD

3xME chins (16-13-11; PR)

DWOD

Can't go overhead from the ground. Olympic lifting has been banned on base, by decree of the numb nuts gym czars.

Lifted:
5x3 power cleans @ 185 (fail: 185-185-185-165-165)
3x5 press at 125

OL 121110

BB Gymnastics

20 minutes to establish a 1RM Snatch.

\\  60-70-75-80x-80x-80x, yes these are in kilos, 75 is 165lb, 15lb short of my PR

20 minutes to establish a 1RM Clean & Jerk.

\\ 80-90-100-107x-107x-107x, 100 is 220lb, 25lb short of my PR, overall a slow day, room for improvement

Conditioning

4 rounds for time of:

5 Back Squats @ 250/165#

10 KB Push Press @ 24/16kg (1 KB each hand)

150' Prowler Shuttle Push @ 165/125#

Notes: The Prowler Shuttle Push should be performed using the high handles to push 75' down, and the low handles to push 75' back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

\\ 7:29 - scaled squats to 230#, kb to 20kg, prowler push to ~150' sled drag+50# cause I didn't want to prowler push/get raped in pitch black alley outside, don't do back squats during metcons very often/ever, interesting twist, not a huge fan of this workout, it was hard nonetheless, kb push presses were really awkward, glad I scaled down.

CFFB 111512

ASWOD

3x5 squat @ 280
3x5 bench @ 177.5

DWOD

Death by 30m
First minute: sprint row 30m
Second minute: sprint row 60m
Third minute: sprint row 90m
continue as long as possible.

Made it through the 180m sprint and slow rowed the next minute for cool down.

Accessory

3x5 inclined DB press @ 60

2012-11-13 SS Week 6 (MB)

I recently ordered creatine and protein powder, Creatine seems to have a solid amount of supporting evidence for its benefits in strength training. I will take protein since I'm not eating nearly enough food right now. I haven't gotten them yet, but they should be arriving very soon. 

Progress this week:

Squat: 225, 230, 235

Press: 130 (5/5/4), 130 (5/5/5)

Bench: 195 (5/4ish/4ish)

Dealift: 295

Squats are feeling pretty strong. Press was a struggle at 130 today and will likely fail at 135. Bench is going to fail soon too. Hard to tell with DL, but it feel pretty damn heavy. 

My bench day was somewhat ruined by an annoying spotter who would touch the bar despite my instructions not to. As such, I can't be sure that I got the 5 rep and since it felt difficult, I plan on doing 195 again. 

Ralph

Did a hero WOD on Mon in observance of Veteran's Day

4 Rounds:
8 Deadlifts 250#
16 Burpees
3 Rope Climbs 15'
600m Run

20:30

---

Tues Nov 13, 2012 - OL 121109

Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension
 
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
 
\\ 200lb + green bands
 
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
 
Notes: All reps must be performed with the hips (ass) in contact with the bench.
 
\\ 198-198-198-198-198
 
Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
 
\\ 38/6; 35/6: 36/6; 36/6

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps - rest 60 sec

CFFB 111312

Remedial bench work:
3x5 bench @ 175 (felt easy, I think because of hammering mah pecz on saturday)

Five 90 second rounds:
4 deadlifts @ 365 (scaled to 315)
max reps dips (18-12-9-7-6)

Didn't time this, but I didn't dawdle either, probably was close to 90 second rounds.

Accessory Day

Trying to add more pressing to make my bench numbers not so similar to a woman's:

3x5 bench @ 175 (fail: 5-5-4)
3x5 bench (back off) @ 135
3x5 inclined DB press (55s-60s-65s)
3x8 shrugs (275-225-225-10@135)
3x20 pushups

cffb 11.9.12 (ak)

ASWOD:
Bench 3x5 at 155 lbs.

DWOD
Complete 3 rounds:
5 squats at 185 lbs. (+5 lbs. more from Monday)
Max Reps Dynamic Push Ups (25, 14, 15)

Squats felt really good using the "hip drahhve" cue.  definitely felt like i was engaging my posterior chain more than my quads.  here's a vid of my squats: https://www.youtube.com/watch?v=rMkeqcZcin0&feature=youtube_gdata_player

CFFB 110912 sorta

ASWOD
5x3 power cleans @ 170 (not sure if this is where I left off or what)
3xME chins (15-13-12=40; PR)

DWOD
Wasn't feeling today's workout, would have been difficult to do at my gym even subbing things.  Went back and redid one from last month:

10-9-8-7-6-5-4-3-2-1
Bar dips
GHD situps
2x25lb plate pinch carry ~20 yds

11:16.  Mid october I got 14 minutes and change, though I wasn't really hustling all that much. 

[rant] Lamest crossfit fanatic at the gym today, worked in with me on power cleans.  Talked my head off about the latest equipment (shoes, wrist wraps, etc.) the whole time.  Sucked worse than I did at PCs and gave me a million tips on them.  Showed off these huge bruises on his thighs from "hip-bumping" the bar.  Is that even a thing, JC?  Regardless, I assume you shouldn't be getting bruised if you're doing it right.  Fucking nubs...He did point out however that the platform I use gives like 1/2"-1" when you use it.  Incredible...I bet the government paid like $600 for that P.O.S. hammer strength platform.  It's fucking hollow, that's the worst feature for a lifting platform I can imagine.  Wtf...T.G.I.F.N.  [/rant]

TM week 2 intensity day + OLY

Did my intensity day today:
Squat 370x5
Bench 240x5
Felt pretty good.  My coach said my bench form is still shit.

I also got to use the big rogue plates, so 370 looked sweeeeeet.  There was basically no room left on the bar (2 45s, 2 25s, 2 10s, 2 2.5s per side).  I looked like I was squatting a lot more than I actually was.

OLY:
We just did muscle snatches.  These are basically snatches where you're not allowed to rebend your knees.  It helps you practice getting more power in the initial pull since you can't come down to meet the bar.

I also started hook gripping.  It hurts like a mofo.

CFFB 110812

ASWOD

3x5 bench @ 172.5

DWOD

5 rounds:
2 Front squat @ 225
Max reps push up (~25-21-17-15-13)

CFFB recent stuff

Tuesday:
ASWOD:
Deadlift 5rm at 235 lb. (+10 lbs. to last workout)==> felt pretty easy.

DWOD:
Complete 8 rounds:
3 power cleans at 75% of body weight (150 lbs. though I haven't weighed myself in awhile)
Sprint 40 yards
*Rest 30 seconds between rounds
Time: 6:45
==> approximately 28 seconds to complete each round, when I factor in the 30 second rest.  Sprints could be faster.

Wednesday:
I've already didded the strength wod at lunch.  Bench 3x5 at 155 lbs. (add 5 lbs. to last workout).  Felt pretty good.  Later will do the DWOD of 3 rounds squatting 5 reps +5 lbs. from last time (which doesn't feel so good) and max reps of dynamic pushups.

OL 121103

BB Gymnastics

20 minutes to establish a 1RM Jerk.

\\ I was shooting for 250, hit 220 easy, then tried jumping to 242 (110kg) cause I was using kilos, failed that three times, frustrating cause 1) I've hit 245 before, after a clean and 2) I'm getting the bar plenty high, just being a vagina and not getting deep enough under the bar.

Conditioning

5 Rope Climbs 15'
20 Wall Ball 20/14#
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15'
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15'
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15'
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15'
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#

\\ 16:57, scaled snatches to 135, failed 3 in the first set cause I'm an idiot. Happy with the time, I was shooting for 15-20 minutes. Wall balls were 20-20-15/5-10/5/5-10/5/5.

2012-11-06 Track Club (MB)

Getting chilly out here. We plan to continue running through the winter, although the workouts will likely become long and sustained rather than short sprint intervals.

Distances were approximated

Workout:

Four rounds:
100m sprint (12s,13s,18s)
Rest time of 100m sprint
200m sprint (28s,31s,33s)
Rest time of 200m sprint
300m sprint (46s,45s,53s)
Rest time of 300m sprint
400m sprint (1m05s,1m09sec)
Rest time of 400m sprint




Notes: 1st round was at 60% pace, so I did not time. Last round did not include the 400m sprint. Pretty tough workout.

CFFB 110612

ASWOD
1x5 deadlift @ 370

DWOD
8 rounds:
3 power cleans @ 75% BW (went with 135)
40 yd sprint (subbed 20 mountain climbers for convenience and pace)
30 seconds rest

Happy with the intensity I brought to this one.  I credit that to the Iron Maiden pandora station and the bodybuilding nubs I was trying to show up.  Rounds ranged from 1:00 to 1:15 approximately.  My power cleans are slow, I'm not too concerned with touch n go PCs for now, I'd much rather be able to clean huge than fast.

TM cycle 2 volume day

Squat 335lbs 5x5
Bench 215lbs 5x5

Felt pretty easy.  Here's a handy dandy chart for gauging texas method programming:

Solutions to Observed Trends
Volume	Intensity	Diagnosis	Typical solution
Easy	Easy	Low-balling	Progress both days quickly
Easy	Medium	Low volume	VD will eventually need to increase for ID increase
Easy	Hard	Volume Wrong	Not enough V dose to push ID
Easy	Very Hard	Volume Wrong	Not enough V dose to push ID
Medium	Easy	Low Intensity	ID is low-balled
Medium	Medium	Decent	Continue ID progress as normal
Medium	Hard	Standard	Normal progression
Medium	Very Hard	Standard	Normal progression, V will increase to drive ID
Hard	Easy	VD high, ID low	Decrease VD, progress ID
Hard	Medium	VD high, ID low	Hold VD constant or reduce, progress ID
Hard	Hard	Standard	Normal progression, increase V/I discrepancy
Hard	Very Hard	Veteran	Nearing end of current progression
Very Hard	Easy	High volume	Reduce VD significantly, progress ID
Very Hard	Medium	High volume	Hold VD constant or reduce, progress ID
Very Hard	Hard	Volume Wrong	Hold VD constant or reduce, progress ID
Very Hard	Very Hard	Veteran	Close to end of progression, good luck. Try less V

I'm definitely in the "easy, easy" situation right now.  Intensity day this week will be 370x5 and 240x5.

I'm also going on vacation for 2 wks starting this friday, which kinda puts a dent in training.  Maybe they have gyms in southeast asia...