2 TM cycles in 1 week (week 7 and 8)

I knew I was going to be eating and resting a lot during my week at home, so I decided I was going to be ambitious and get in 2 TM cycles.

I started on Dec 23, and did volume day 1, the 26th was intensity day 1, 27th was volume day 2, and 29th was intensity day 2.

Volume Day 1:

squat 345 5x5

press 135 3x5

Intensity Day 1:

Squat 390 1x5 (PR)

Bench 210 3x5 (deload for form)

Volume Day 2:

Squat 345 5x5

press 140 3x5

Intensity Day 2:

Squat 395 1x5 (PR)

Bench 215 3x5

I'm also doing RDLs 5x10 @ 95lbs to strengthen and stretch my hamstrings.  Plus some random pullup/chinups from time to time.

2012-12-29 SS Update and Squat Grip Width Problems (MB)

Progress this week:
Squat: 250, 250, 255
Bench: 190 (fail)
Press: 135 (fail)

Recently, after my 2nd or 3rd set, I've been getting a dull pain in my arms. It got so bad that it started to affect my bench, press and deadlift. I watched the video below and paid attention to my grip width today at 255. After widening my grip and paying attention to what my arms were doing, I felt much better today.

Video: http://startingstrength.com/index.php/site/video/platform_the_squat_bar_position

12.24/25.12 CFFB (AK)

Monday:
ASWOD
Squat 3x5 @ 250 lb. (add 5 lb to last workout)
Press 3x5 @ 117.5 lb. (add 2.5 lb to last workout)

DWOD
Complete 4 rounds:
2 minutes to perform each round:
200 yard shuttle (subbed 40 rpm airdyne)
Max rep shoulder to overhead at 135 lb.  (subbed kb swings)
Rest 3 minutes between rounds

Reps of kb swings: 22, 25, 23, 23

Tuesday:
ASWOD
Deadlift 5RM @ 295 lb.  (add 10 lb. to last workout)

DWOD
On the minute
Complete the following on the minute for 12 minutes:
1 Power Clean @ 3RM (170 lb.)
5 CTB Pullups

Struggled on the chest-to-bar portion of the pullups.

Oly training week of Dec 17, 2012

Tuesday:

Complexes:

3 cleans + 1 jerk.

Worked up to 80kg.  My main issue right now is that I dip down too low during the jerk, and I'm not keeping the bar close enough during cleans.

Thursday:

Complexes:

clean + push jerk + 2 behind the neck jerks

Worked up to 80kg.

Then max BTN jerk:

80kg - 90kg - 100kg - 110kg (242lbs, PR).  Pretty happy with this.  I think I still have 5-10kg left.

TM week 6

Volume Day:

Squat 340 5x5 (upped by 5lbs)
Bench 215 5x5 (same as before)

Still felt pretty easy in general.

Intensity Day:

Squat 385 1x5 (PR)
Bench 245 1x5 (PR tie?)

Bench form was absolute shit however.  I've been told to take my grip in significantly by el coach.  I think I'm gonna deload bench (yet again) and get used to this new form.  Probably start from something like 205 and do 3x5s 3x a week until I'm back up to where I started.

Looking forward to this upcoming vacation at home.  I'll have access to some pretty sweet gyms so I'm probably going to significantly up volume (with likewise increases in eating/resting) for this week.

Oh also, the gym I go to in AL is where this guy trains: http://www.powerliftingwatch.com/node/20800

He also runs the website chaosandpain.com (VERY NSFW) which is sometimes a pretty good read.

CFFB 12.20.12 (AK)

Worked out at my work's gym yesterday to get my 3x5 bench press in.
To warm-up I did 1000m row to get the blood flowing and then launched into a 500m row for time (1:41 - PR, I guess - since I've never done a 500m row for time; with 100m left, my arms were completely dead and depended on my legs to get me through).

ASWOD
Bench Press 3x5 @ 170 lbs. (add 5 lbs. to last workout)

DWOD
Complete 3 rounds:
One arm farmer walk (RT) 40 yards - 1/3 body weight (70 pounds)
One arm farmer walk (LT) 40 yards - 1/3 body weight (70 pounds)
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep

On each round, I had 5, 4, 4, pullups...farmer walks killed my grip for the pullups.
Then did a decent amount of mobility work.
Weighed myself after the workout.  I'm at 207 pounds, so I've gain 5 pounds since two/three weeks ago.  Presume that's all muscle since I've been eating pretty clean and drinking 100g of protein each day w/ decent amounts of meat at each meal. 

At home I had Squats 3x5 @ 245 lb.  Felt pretty good.  I'm looking into buying a belt.  First I need to buy a measuring tape...lolz

2012-12-20 SS Update (MB)

Progress:
Squat: 230, 235, 240, 245
Bench: 180, 185
Press: 125, 130
DL: 280

I have also started doing ME pull ups every other day. I've lots a lot of pull up strength since I stopped climbing a couple months ago.

My hip flexors have been feeling really tight lately, so I've been doing some mobility on my rest days. I need to do more. I've been taking 50g of whey protein every day.

OL 121215

BB Gymnastics

20 minutes to establish a 1RM Snatch.

61kg/135lb
70/155 x
75/165 x x x
80/175
84/185
86/190 x x

\\ So yeah, I hit 61kg, then missed my next 4 attempts cause I'm an idiot, but decided to go up anyways and try to stop lifting like a retard. Hit 80 and 84 no problem, both felt better than my 75 attempts. Satisfied with the PR tie (84) considering the start I had. Missed 86 twice cause I jumped too early and lost the bar in front. I'm going to assume next Weds will be another 1RM Snatch and Clean & Jerk day since the last 6-8 weeks have been. If I don't hit 89kg/195lb on Weds I'm going to Snatch every day for the remainder of the year (Dec 27th-31st) until I do.

20 minutes to establish a 1RM Clean & Jerk.

84kg/185lb
93/205
98/214
105/230
111/245 x

\\ Tweaking some stuff on my clean to keep my chest over the bar for longer/getting the bar higher on my thighs before jumping. Feels really good at lower weights, but I revert to bouncing the bar off my mid thighs when the weight gets heavier. Missed the clean at 111, wasn't nearly aggressive enough on the second pull and the bar also bounced forward a hair off my thighs, wrists were feeling tender after the miss so I called it there.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75% (215#)
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% (230#)
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% (240#)

Conditioning

"Helen"

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

\\ 9:35 - All movements unbroken but 33 seconds slower than the last time I did this in August, Not exactly sure why, could be a number of factors: I wasn't chasing someone this time who was a few seconds faster than me, it's cold outside now and it wasn't in August, I weigh 5-10lb more now than I did in August. Who knows, not gonna lose any sleep over it. I imagine I'll be doing more metcons in the next two months before the Open begins on March 6th.

CFFB 12.18.12 (AK)

ASWOD
Deadlift 5RM @ 285 lbs. --> felt prettay easay.
then...
DWOD
7 rounds
3 deadlift
3 power clean (touch and go)
*can't take hands off of bar at any time or it results in a failed round/penalty
*work up to heaviest weight, rest as needed between rounds
155, 160, 165, 170, 175, 180, 185--> this was a pretty fun wod.  got up to 185 and failed on my first power clean, said eff that and did it again with 30 seconds rest and successfully completed it.
then...
Strict Pullups 3x max reps
8, 7, 8 --> disappointing but I think I was tired from the other portion of the wod
then...
100 Banded Goodmornings

Note: on Monday, I completed 3x5 squat at 240 lbs. and 3x5 press at 115 lbs. 

Whole bunch of crap - Fri, Sat, Mon, Tues

Friday

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% - rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%\

3x1 67.3kg/148#
2x1 71.5kg/157#
2x1 75.7kg/167# x
5x1 67.3kg/148# x

2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% - rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

3x1 90.9kg/200#
2x1 96.6kg/213#
2x1 102.3kg/225#
5x1 90.9kg/200#

Conditioning

"Elisabeth" (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time: 5:54

Midline

Accumulate 4 minutes of L-Sit Holds.

\\ Accumulated 1 minute in L-Sit (6x10s), accumulated 3 minutes (12x15s) in Tuck-Hold (knees in chest) cause L-Sits are hard as shit

---

Sat

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

\\ 5x2 at 115# - Not sure how you can do heavier than last week when last week was singles (7x1) and this week was doubles, got up to 135# on the last set last week, 115# doubles were hard as shit

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

\\ 5x2 at 155# - Again, heavier than last week wasn't happening. Got up to 175 on the singles last week.

3a) 3X3 5-Step Duck Walk - medium/heavy, rest 60 sec. DEMO VIDEO

\\ 3x3 at 65# - Tough on the quads and wrists

3b) 3X5 Push Press - heaviest possible, rest 60 sec.

\\ 3x5 at 135# - After the snatches, cleans, and duck walk 135 was heavy as shit

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

\\ 255# - only did one set cause I'm a pussy and one set was hard enough

Conditioning

Complete 2 cycles of...

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

\\ Row: 6-5-7-6, 6-6-7-6 

*Rest 1 minute.

4 round Tabata of:

Burpees

\\11-10-10-9, 10-10-8-8

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

---

Mon

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

\\ 63kg/140#

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

\\ 85kg/190#

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 155-165-165-165-165

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height - elbows above bar - feet should stay flat on the ground.

\\ 135-145-155-165-155

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 105-115-125-125-125

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

\\ 1:50-1:52-1:51-:1:51, hooray no burpees

Run: 5X400m – rest 2:1 – 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 90-95% RPE.

---

Tues

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

\\ 240#

Notes: The bar should be loaded with 60% 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

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

\\ 175-185-185#

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

Conditioning

7 Rope Climbs 15'
7 Push Press 185/120#
5 Rope Climbs 15'
5 Push Press 185/120#
3 Rope Climbs 15'
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

\\ 15:41 - scaled the push presses to 155#, rope climbs suck, especially 15 of them.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.

\\ 9-7-7

1b) 3X10 Strict GH Raise – rest 45 sec.

Oly training 12-13-12

Worked up to a max snatch:

40kg - 50kg - 60kg - 65kg - 70kg (PR) - 74kg (PR).

Pretty happy with the result.  Still have to work on getting the bar to the right position to use hip drive.

My coach picked out a date for our first weightlifting meet.  It's the 2013 Rivertown Classic - Myles Ahead - Petaluma, CA on April 20, 2013.  My personal goal is to get a 220kg total.  Josh if you find yourself in the area, come to the meet!

TM week 5: intensity day

Squat 380x5.  PR, felt fairly easy.  I think I have 15-20lbs left on this thing.
Press 145x5.  Have done this weight for almost 3x5 so this wasn't bad.

Oly training 12-11-12

Snatch complex:
- Muscle snatch (no knee rebend basically)
- Full snatch from the hip
- Full snatch from the knee

30kg - 40kg - 50kg.  Did 50kg for 5-6 sets.  Failed maybe 2.

Clean:

50kg - 60kg - 70kg - 80kg.  Stopped here, probably did 6-8 singles.  Felt pretty easy but I have lots of form issues.  No hip "pop" right now.

TM week 5: Volume Day

Squat 335 5x5
Press 125 5x5

Volume day I think is getting too easy.  In an effort to prevent what I did last time (volume day weight way too close to intensity day weight, aka 360 5x5 and 370 1x5 lolz) I might be erring too much on the other side.  I"m gonna raise it next week.

Probably rested a minute between each set of 5...

TM week 4: intensity day

Squat 375x5.  I think this is technically a PR but I think I've done "better" when I was on 5/3/1 (like, 355 for 9+ or something, I forget).  Felt pretty easy.  The no-mirror training is helping me fo sho.

Bench 240x3, 2.  I got stuck with the super smooth bar and sweaty palms, so after rep 3 my hands started slipping outwards, so I racked it.  I did another 2 reps to finish it up.  Felt pretty easy so I'm going to go up to 245 next time.

Aimless lifting

Went to the gym the past two days.  No real lifting on accounta my adductor still tender when I squat, but I did other stuff trying to get my upper body more hoss.  Highlights include:

5RM close grip bench @ 170
5RM pendlay row @ 165
5x10 pullups @ +10lb (fail, but i got way closer than i expected: 10-10-10-10-7)

I'm getting really aggrivated with not being able to lift with legs/hips...gonna seek medical attention if this lasts another week.  Been mobilizing and lacrosse balling tons.

CFFB 12.12.12

Sup brohans.  Robin started taking crossfit classes in columbia, md on her own a couple days a week; she's been to a couple different crossfit gyms and seems to have found a coach that she likes.  I'm considering buying 10 classes at CF Silver Spring so I can do the open there next year.  Also, Ricci and I are going to a 70sbig seminar in Annandale, VA on Jan. 5/6.  That's going to be awesome... 

Here's where I'm at.

Monday ASWOD
Squat 3x5 at 230 lb. (added 5 lb to last workout)
Felt good at this weight.

DWOD
10...1 reps of Bench Press at body weight (subbed dynamic pushups)
Supine Ring Pullups
Didn't time this...dynamic pushups got hard fast.

Tuesday ASWOD
Deadlift 5 RM at 275 lb. (add 10 lb. to last workout)
...this was the strongest i've felt on deadlifts

DWOD
Complete 3 rounds 1 Muscle clean to push press...2 muscle clean to 2 push press...ladder until you can't complete the progression.  Once fail, rest 3-4 minutes and adjust weight and try to beat your previous rounds.
did 95 lbs., 100, then 105 lbs.  Got up to 4 MCs and 4 PPs on each poundage.  Basically I pushed until it burned and then from there tried to finish whatever round I was on. 

I'm four days away from completing 2 full months of CFFB programming.
My numbers starting out were:
Squat at 165 lbs.
Bench 145 lbs.
Deadlift at 205 lbs.
Press at 95 lbs.
Clean at 140 lbs.

Right now my numbers are:
Squat at 230 lbs.
Deadlift at 275 lbs.
Bench at 165 lbs.
Press at 110 lbs.
Clean at 160 lbs.

Everything feels good.  I probably could've increased press by 5 lbs. instead of 2.5, but slow and steady won't hurt me in the long run.  Can't wait to see where I am in another 2 months.

Tuesday - OL 121207

Warmup, among other things, 5 rounds: 5 Kipping HSPU, 10 Situps

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
\\ 220#

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

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.
\\ 1x8 170
1x5 190
2x3 200
3x2 210

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

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

\\ 9:47 - 2:56/2:16/2:15/2:20, C2B unbroken first round then 10-5 thereafter, Push Presses unbroken

Midline

1a) 3XME UB T2B - rest 45 sec.
\\ 20-10-10, weak - maybe I should start alternating between T2B and situps in my warmups
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.
\\ 50-60-60#

Sunday - OL 121205

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

\\ 65kg/142lb off 84kg/185lb 1RM Snatch, decided I'm using kilos for all my Oly lifts from now on

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

\\ 87kg/191lb off 114kg/250lb 1RM Clean

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 4x70kg

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.

\\ 65-70-70-75kg

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 52-55-55-55kg

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

\\ 3:51-3:54-3:49 - hooray no burpees!

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

Oly training 12-8-12

We did the following snatch drill:

- snatch pull to the position where you're over the bar and your knees are nearly straight.  Try really hard to engage the lats and pull the weight into you.  Do this twice, do not lose tightness.

- full snatch.

This actually helped me a lot.  I finally understood what position I need to be to jump the bar up.  I still have soft upper back/arms though.  Need to work on that.

Weights used:

20kg - 40kg - 50kg - 60kg - 65kg - 60kg - 50kg.

Missed most of the 65kg attempts but my positions are better.  I think I should be able to get 65kg full snatches relatively easily.

Oly training 12/6/12

More snatching:

20kg - 40kg - 50kg - 60kg - 65kg (143lbs) PR.

Made 65kg a couple of times, but failed most of them.  Sames issues as before: 1) I don't pull the bar into me so I am not able to get the hip "pop" right.  2) I am too soft in the upper back and arms to properly receive the bar at the bottom.

SS Updates + Creatine Throat Swelling (MB)

About 3 weeks ago, I opened my new container of creatine, ingested 5g, then went to the gym. I got back, showered, ate dinner then went to bed. I awoke the next morning with flu-like symptoms; my throat was swollen, I was sweating, and I had a massive headache. I took the next week away from lifting thinking I had a cold. The following week was Thanksgiving which didn't leave me much time to lift. This past week, after 2.5 weeks away from starting strength, I ingested another 5g of creatine and went to the gym. Guess what? I woke up the next morning with a swollen throat again. It turns out my body doesn't like Optimum Nutrition Creatine. If you google "throat swelling creatine," you'll find that other people get similar reactions. Suffice it to say that I won't be taking this stuff anymore. I am, however, taking about 50g of Optimum Nutrition Whey Protein. I've only been taking this on days I lift, but I plan to take 50g/day soon. I wanted to ease into it.

I've been trying to get back in the swing of things this past week, but it's be rough. I dropped down about 20lbs across all my working sets, but I've still been having a tough time. Squats have felt awkward and weak.

My week in review:
Squat [down from 240]: 220, 225 (fail), 225
Press [down from 130]: 115, 120
Bench [down from 195]: 175
Deadlift [down from 295]: 275


Hopefully my body starts remembering how to lift again.

Friday/Saturday

Friday:

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60' Burpee Broad Jumps
40 BB Step-Ups 20" 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.

*Strict 20 minute time limit.

\\ Got through 50 DU after the 40 BB Step-Ups, would have scaled KB snatches to 16kg if I got there. One of the hardest chippers I've done in a long time.

Saturday:

Rode my bike to yoga this morning cause the Metros completely f ed in DC this weekend. 8.6 miles round trip + 75 minutes of yoga. Then pounded out the following, took 2+ hours to get everything in at the gym.

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO

\\ 125-125-125-125-125-125-135

2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

\\ 155-155-155-155-165-165-175

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% - rest as needed.

\\ Off 315 1RM
\\ 1x8 220#
\\ 1x5 255#
\\ 1x3 270#
\\ 3x2 285#

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

\\ Off 285 1RM
\\ 7x2 200#

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

\\ 5 rounds + 18 reps

More random meathead pushing stuff

4x15 dips @ +10
3xME inclined DB press @ 50 (8-7-6)
3x5 some cable crossover bullshit for mah pecz @ some arbitrary plate stack weight
3x10 toes to bar
3x8 explosive cable tricep extensions @ some arbitrary plate stack weight

Was gonna do some plyo pushups after this but realized that was not possible.  Mobility work for my adductor.  Talked bench press form with the powerlifter gym staff guy.  He's pretty chill, got a real nice tan going.

Random pulling

5x10 pullups
5x5 pendlay rows @ 135
5x5 shrugs @ 275

Was bored in between pullup sets and did a squat with the smith machine bar on my back.  Adductor still hurts.  It's weird.  Want it to go away ASAP.

Bunch of crush gripping while I watch this movie now.  Maybe some bedtime curlz in the basement later.

OL 121201 - Achievement Unlocked

BB Gymnastics:

3 attempts to establish a 1RM Snatch
\\ Opened with 170#, hit 180#, missed 190#, snatches didn't feel great, I'll take 180# for the day

3 attempts to establish a 1RM Clean & Jerk
\\ Opened with 230#, hit 240# and 250# (PR Clean, Jerk, and Clean & Jerk/end of year goal achieved)
\\ Side note - I looked up when Ricci wrote his original Achievement Unlocked post: November 17, 2011 - 3x5 Back Squat 225#, what a difference a year makes

Strength:

15 minutes to establish a 1RM Front Squat
\\ Worked up to 275#, failed 285#, still convinced I have 290# in the tank, I think the Snatches and Clean and Jerks took a little out of me

Conditioning:

100' Farmers Carry 135#
40 HSPU
100' Farmers Carry 135#
30 HSPU
100' Farmers Carry 135#
20 HSPU

\\ 8:43 - Scaled Farmers Carry to ~90# kettle bells, barbells were prescribed, cut HSPU reps in half
\\ List of shit to do every single day until I stop sucking at them: HSPU and situps, I should just do them as part of my warm up errday

2012-12-04 Track Club (MB)

7 rounds without stopping of:
200m at 5k pace
100m at 800m pace
300m at a restful pace

OLY work 12-4-12

We started snatching today.

30kg - 40kg - 50kg - 60kg.

I worked up to 60kg (132lbs) and stayed there for 8-10 singles, with coaching between each one.  I probably failed maybe 3 of them.

My main issue in the snatch right now is that my tempo is wrong off the floor and I don't pull the weight into me.  I therefore can't set myself up for explosive hip extension.  Part of it is that I'm scared to keep the bar super close because I feel like it's gonna hit me in the chin.  I know that if I pull correctly it wouldn't but...I'm not pulling correctly.  Just gotta de-pansify.

Anyway I was pretty happy to finally establish a baseline for the snatch.  I think fresh, I can probably snatch 65-70kg, but I think I have a lot of technical flaws to fix before I can do more than that.

Not squatting sucks

Adductor is still feeling tender.  Gonna ice and compress at home tonight.

3xME DB bench @ 70s (8-8-6)
3x3 press @ 130
3x5 push press @ 135

TM week 4: volume day

Squat 335 5x5
Bench 215 5x5

This workout felt pretty good.  I wasn't sore and had plenty of sleep, so the weight felt pretty light.  I continued to squat away from the mirror, and I think I'm getting better at it.  I'm starting to learn proprioception which should be useful from here on out.

BTW I'm not increasing the weight aka volume because it's suggested that the volume day weight be ~85% of the intensity day weight.  There probably needs to be some retuning at some point to continue progress, but my plan right now:

- do 335 until my intensity gets to be about 390x5, then raise by 5lbs.
- bench 215 until intensity gets to 250.

TM week 3 intensity day

Squat 370 x 5
Press 140 x 5

So I started squatting facing away from the mirror.  I found that I'd been getting cues from seeing myself squatting, which would definitely be detrimental during a competition.  It was kind of dumb that I did this during an intensity day but the weight is still relatively lowballed at this point.  If you plan to compete at some point, I suggest you start doing the same (if you don't have a cage, I guess you can close your eyes?  Never tried that though).

Otherwise the workout was fine.

Mon/Fri

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.

\\ 150# - failed 3/10

2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

\\ 195# - failed 2/10 jerks, working on getting longer with back foot, lost balance

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time

\\ 15:04 - subbed 1000/500/250m rows for runs, held ~2:00/500m split, MU were doubles/triples/some singles, thrusters were all singles

Out of town this weekend, dropped in on a gym on Fri and did this shit:

3RM Strict Press

115-135-145-150-165

165 wasn't that hard, probably have 170+, guess I have a BW+ strict press

Conditioning

7 rounds

5 Deadlifts 225#

20 Sit-ups

7:42 - sit-ups suck

Post WOD

3RM Pull-ups

45-55-70

Strength Numbers

Haven't posted in a couple weeks but I've still been working hard (4 or 5 days a week, and haven't missed one of CFFB's amateur strength wods).

Thought I'd give an update on some of my numbers and my thoughts.

Squat - successfully did 3x5 @ 220 on Friday evening.  Honestly, doesn't feel great...but I guess it didn't feel very good around 185 lbs either, so hopefully my linear progression won't stall for awhile.  I've found that my later working sets feel the best.  Feel like this means I have to commit to a better warm-up.  What I've been doing to warm-up is 5-10 minutes on the airdyne, then five sets of squats (2x5 at 45 lb, 1x5 at 135, 1x3 at 185, 1x2 at 195, as the example of what I did on Friday before 3x5 at 220; this is about what SS prescribes to warm-up.)  I also do a fair amount of stretching and leg swings, etc.  What do you guys usually do to warm-up before squatting?  Will perform 3x5 @ 225 later tonight. 

Press - last week did 105 lbs.  Will do 3x5 @ 107.5 today at lunch.  Progress is slow and steady...linearly adding 2.5 lbs per time, hasn't gotten difficult yet.

Deadlift - last week did 1x5 @ 255 lbs.  Feels pretty good.  Slow and steady.

Power Cleans - 5x3 @ 155 lbs. on Saturday.  Felt really good, too.  I've been adding 5 lbs. per week even though CFFB says 2.5 lbs.

Bench Press - 3x5 @ 160 lbs. last week.  Easy.

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.