John Welbourn's 42 things

i really enjoyed this list by john welbourn posted on ttmj: http://talktomejohnnie.com/aggressive/42-things-i-learned-leading-up-to-2013

on tuesday, i deadlifted for a 5rm 355 lbs (PR).  i did this under the cover of my porch while it was raining and water was blowing sideways into my face.  the rain made the bar pretty wet and i almost lost my grip on the last rep.  for conditioning i did 6 rounds of 7 strict pullups and an airdyne sprint...rest 90 seconds between rounds.

on monday, i squatted 3x5 @ 305 lbs (PR).  i need to do some siriouz lax ball rolling above my knee joint tonight so i'm ready to squat agayn tomorrow. 

a pretty good dwod: complete 5 rounds for time:
1 Press
1 Ball Slam
1 Press
3 Ball Slams
1 Press
5 Ball Slams
for amateurs, add 2.5 lbs. to swod press from feb 17,,, so i did 132.5 lb.  presses got legit hard by the 5th round, pretty legit wod for the shoulders.  final time was 9:32.

i'm...so...full...

10x6 bench press @ 150
deadlift: 185x5x2, 275x3x2, 315x3, 365, 405, 425, 445 (PR)
3x10 pullups

I learned a valuable lesson today: shit before maxing deadlift.  I farted during that last pull and very much thought I shit myself.  I'm pretty pumped that there was more in the tank, didn't want to push it after squat PR yesterday.  Just wanted to get a better idea of where I stand with my DL.  Sucks its probably a solid c-note over my max squat.

Was pulling these with 2-3 min rest.  Is that about what you end up with at a meet, Yang?

i get all amped about small strides of progress, then I remember that we're all still relatively weak as fuck :(

3x5 squat @ 305 (PR, suckas)

i'm going back to substituting whole milk for water whenever possible.  om nom nom nom nom like pac man till the meet.

Taiwan

Was in Taiwan for the last week, did some track work so I wouldn't
feel like a complete sack of shit. Forgot my watch so no times on any
of these.

400m run
10 strict pull-ups
400m run
10 dips
400m run
10 strict pull-ups
400m run
10 dips

8 rounds
400m run
20 push-ups

4x200m-ish sprints
2x150m-ish sprints
2x100m-ish sprints
+ ~15 minutes of hand stand walk practice

400m walking lunge (one of the first crossfit main site wods I did
probably 5 years ago, still sucks)

Crossfit games open starts Weds March 6. Diet and sleep are going to
be priorities for the immediate future, expect ill be doing more DCF
workouts than Outlaw in order to train with the people I need to be
training with. Game time.

SPF Alabama State Meet Report

Sup bros.

So I competed in the SPF Alabama State Meet this past Saturday, and had a total blast.  1 week before the meet, I weighed in at about 205.  I'd decided to drop weight for this meet just to get more familiar with the process, and to learn something new.

I. Meet Prep

I did Texas Method for squat up to a 425x5.  This was done the Monday before the meet.   I benched 250 for 5/3/3 (I think) and hardly deadlifted at all (4x3 @ 315lbs a couple times).  On wednesday before the meet, I worked up to my openers: 465 on squat, 265 on bench, 445 on deadlift.

II. Cutting Weight

I was going to do the day-before weigh-in, so I could cut down to 198 and then get my bloat on.  To accomplish this, the general template that people follow are as follows:

6 days out: high sodium high water (2 gals)
5 days out: high sodium high water
4 days out: low sodium high water
3 days out: low sodium high water
2 days out: low sodium low water, cut out carbs
1 day out: low sodium, tiny bit of water before noon, no carbs

I didn't go nearly this hardcore because I only had 7 lbs to lose:

3 days out: high sodium high water
2 days out: low sodium high water
1 day out: low sodium, some water before noon, no carbs.

On the day of the weigh-in, I woke up @ 197lbs.  Success!  On the 2 hour ride down to the site of the meet, I was riding with my friend Brad, who was trying to total elite (1551@220).  He unfortunately weighed 225 that morning, so he had 5 lbs to go.  He was spitting into a milk jug (every ounce counts!) and had the heater on full blast on the ride down with at least 3 layers of clothing.  I was sweating like a mofo just in my t-shirt.

When we got to the site, I weighed in at 196.  Brad ran around and did a lot of light weight work and jogging, plus he locked himself in the bathroom and turned the water up as hot as it would go.  After a few hours of this and basically tiring himself out, he finally managed to get to 220.

III. Get My Bloat On

I ate like a mofo.  First we went to McDonalds for lunch where I had a double quarter pounder, large fries, 20 piece nuggets, filet-o-fish sandwich, and a large lemonade with a refill (2500 cals).

For dinner we hit up a Chinese buffet, where I consumed immeasurable calories.

We hit the sack around 11pm with a wake up time of 7am.  Unfortunately I slept very poorly and probably only managed to get 4 hours of sleep.

IV. The Meet

A. Squat

Squat came first; I was the 3rd to go in the final flight (they organize the flights based on your opener).  While waiting for my turn, I downed a "spike shooter" which had 350mg caffeine, which was a shitton of caffeine for someone who never drinks coffee or energy drinks.

My first attempt at squat was fairly smooth.  It was weird using a monolift but the weight was easy enough.  I also didn't forget the rack command :)  I was on the board with 465.

For my second attempt, I called for 485 which I felt like should be easy, but I went forward at the bottom and lost position.  3 reds.

For my third attempt, I went for 485 again (no 500 this time, oh well).  This time, I had good position at the bottom but felt like I didn't engage my hips or hamstrings, and got pinned.

I ended the squat session at 465, which is ok I suppose, but it was slightly disappointing.

B. Bench

I was 3rd in the last flight yet again.  I started with 265lbs, which went up fairly easily.  I then called for 275, which also felt solid.  I sent my final attempt at 285lbs.  For this attempt, I let the weight push me down too much at the bottom and I lost my arch.  Failed.

Ended with 275lbs on bench.

C. Deadlift

Honestly I hadn't deadlifted for months and really thought this was gonna be a shitshow.  445 went up fairly easily so I called for 465.  465 was kind of a grinder and my back was bent like a bow; it went up though.  I called for 485 which in retrospect should have been 475, seeing as how slowly 465 went.  I gave it a shot but my back was not having it.

Ended up with 465.

V. Conclusion

All in all I was relatively satisfied, the 465/275/465 (1205@198) was a dramatic improvement over 408/265/440 (1113@198) during the meet in October 2012.  I made the goal of 1200, but missed the goal of squatting 500.

Not sure when I'll do another meet but it'll probably be sometime in the summer/fall.  I have the oly meet on April 20 to prepare for, and I don't want to do a meet and not improve significantly.  My goal for the near future is to put squat on maintenance and really hit the deadlift hard.  Hopefully the next meet will be something like 500/300/500 with no back rounding :)  Longer term goal is to make nationals and total elite, which require 1422 and 1471 respectively.

Knee sleeves are sweet

3x5 squat @ 300 (easy PR tie)
4x6 2 or 3 block bench press @ 145
3x6 shrugs @ 275 (no chalk so 315 was out after a set)
3x10 back extensions @ 25
3x75s planks

2012-02-22 Intensity (MB)

Woke up sick on Wednesday. Didn't do anything for the past two days. Forced myself to lift today.

Intensity
Squat: 260x4 (FAIL)
Bench: 190x5
Deadlift: 290x5
Pull-ups: 8-4

Failed squat. My guess is two days a week (M/F) is not enough volume. Thoughts? Could be because I'm sick. I have to remember that my current routine is programmed to maintain as much as I can as I ramp up my running. Still, can't help but getting upset at failure.

CFFB 02/17-19/2013

Sunday at DCF
Was supposed to be my rest day, but when I walked into the gym Bonak told me he was doing 1RM presses.  At the time he was 1 reppin' 145...I proceeded to do 5 reps without warming up.  New 5RM on Press.  Booyah, bonak.

Then did Press 3x5 @ 130 lb. a day early to continue my linear progression on CFFB.

Monday
ASWOD Squat 3x5 @ 295 lb.  (added 5 lb. to last workout) --- felt pretty easy.
then...
10 rounds of max rep pullups with 25 lbs. (10 sets of 5)
Airdyne Sprint 20 seconds
Rest

Tuesday
ASWOD
Deadlift 5RM @ 345 lb. (add 10 lbs. to last workout)
Strict Pull Ups 3 x max reps (11, 11, 9)
---> I actually did pullups before my deadlift, which is not the way it was prescribed.  Made the deadlift a lot harder than it had to be.
then did 15 minutes of hang/squat clean practice at 65 lb. working on form, specifically the jump, full extension, weight back on my heels, bringing the chest up, keeping my arms straight through the pull, and catching the bar on my delts instead of my chest like i'd been doing.  will probably reset my power clean down to low 100s to start drilling better form.
then did 100 evil wheels for time: 6 mins 22 secs

2013-02-19 Running (MB)

Ran 3mi at 7.5mph

i need to start TM soon so i don't have to come up with creative post titles

10x8 bench press @ 135 (started failing in 4th set)
5xME chins @ +25 (7-6-6-5-5)
3x90s planks (fail: 90-60-60; I'll adjust to 3x75s next time)

Power Athlete Team Series

Sounds sweet

powerathletehq.com/power-athlete-team-series

discovery

3x5 squat @ 290
3x5 shrugs @ 315

Last reps of the sets were slow on the squats.  Really want to get to 315 on this push.

Tried shrugs rippetoe style (see assistance exercise section in SS).  The bar starts on pins a little below hang height, pull that hoe into full extension (couldnt remember if he called for a triple extension or not, so I stayed on flat feet), hold it for a second, drop it to hang position, then put it back on the pins.  I liked this.  Just wanted something else to do after squatting.

~8 weeks out from the meet.  Been reading up some on what to do for the first meet, going 9/9 has been advocated, even if it means not getting your absolute highest total.  Going to revise goals substantially, unfortunately.  Ugh, I feel like brent from mopeility wod.  Just depressed with my unstellar performance.  Must work harder/better to get stronger faster.

TM Intensity day

I wasn't planning to do an intensity day but what the hell:

Squat 425lbs 1x5 (pretty easy; could have something to do with my sweet new knee sleeves)
Press 165lbs 3x5: 3/3/3 (stuck here for 3 workouts, probably go back to TM style programming again)
Deadlift 315lbs 4x3 (just wanted to get some volume in, back was pretty straight).

I got these rehband knee sleeves recently and they are awesome.  It keeps my knees really nice and warm and after squatting today there was no knee pain.  Also, I think they are tight enough to add maybe 5-10lbs to your squat, but most federations allow them.  They are $42 for one, so $84 for a pair (dunno why they are sold separately).

I will be resting until wednesday, when my friends and I are going to do a mock meet where we hit our openers.  Meet is this coming Saturday!  Wish me luck.

2013-02-18 CF + Volume (MB)

Saturday:
20 min AMRAP Partner WOD:
200m run
10 goblet squats (45#)
10 push ups

Alternate the exercises between partners.

Sunday:
Mostly mobility work and tested my 1RM Press which ended up at 150.

Today (volume):
Squat: 200x5x5 (easy)
Bench: 150x5x5 (easy)
Pull-ups (ME): 8-6-5

Tried shooting the hips back and keepin my shins from moving forward too much -- felt good. Thanks to JC for the tips.

John Welbourn Strong

Read the entire article: http://talktomejohnnie.com/supplements/strong-awesome

2013-02-15 Intensity (MB)

Lifted at district crossfits new location. Awesome spot.

Squat: 255x1x5
Press: 125x1x5
Power Clean: 145x3x3
Pull ups (ME): 9-6-6

OL Thurs

Started off with 20 min to establish 1RM Snatch then 20 min to
establish 1RM Clean and Jerk. Still missing 190lb on the Snatch.
Trying to retool my clean, need to make the second pull an actually
pull and not a bounce off my thighs, went up to 215lb but didn't feel
particularly good.

Then did 7 min on the minute, 2 Front Squats at 75% with 3 second
pause at the bottom. Went with 215, these were hard.

Conditioning was Jackie - 7:13ish, around 5 seconds faster than the
last time I tried this, which was almost exactly a year ago. Rowed a
1:58 pace, which was slower than I would have liked, definitely pulled
too much with my arms cause once I got to the thrusters my arm almost
cramped up when it was flexed in the front rack position. Did the
thrusters in two sets of 25. Pullups were unbroken, which was an
improvement from last time. Overall, need to be less of a pussy on the
row.

Lifted

3x5 squat @ 285
3xME pullups (15-12-10)
3x8 RDLs @ 225

Within 15 lbs of squat PR, might be able to ride this LP effort up to 3 plates 3x5, which would make me pretty happy (315 was my 1rm last time i tested...long time ago). Form feels money, got some good cues at the seminar that I think fixed some problems.

Discussing the possibility of sarcastically running a local 5k with some runner coworkers. For me this would mean a ME sprint out of the gates followed by walking the balance of the race while drinking ME beers. Should be some good clean summer fun.

2013-02-14 Quick Run (MB)

2.3 miles at 7.5mph

Recent Strength Work

Two nights ago I did the following:

DL 365 x 3
DL 315 4x3
Pullups 3x10

It was horrible.  Back needs a ridiculous amount of work.

Yesterday I did:

Squat 365lbs 5x5 (technically part of TM but I won't be doing an intensity day this week).
Bench 250lbs 3x5 except I got 5/3/2.  It's a volume PR i think.

Only about 1.5 weeks away from my meet.  My plan is to hit my openers on Monday, and do some really light work for the rest of the week.  The meet is Saturday.

Also, I'm about 205lbs right now, which means 198 should be pretty easy to get to by shedding some water weight.  Therefore I'm going to cut some water:

http://ctrlaltlift.blogspot.com/2012/04/how-i-make-weight-for-2-hour-weigh-ins.html

Openers will probably be something like 460/260/440.  A good day will be 480/280/460.  An awesome day would be me squatting 500 :)

Posterior Shredding

"We are starting a pulling wave that I've adapted from a cycle which
was written by John Dill of CFSS (aka Outlaw 1a). There will be some
new movements that many of you may not be familiar with...

"Also, with this amount of pulling and posterior chain loading, please
make sure to get the midline/recovery work in as well."

WOD 130208:
Strength

1a) 7X2 Top Pull Deadlifts @ 85% - rest 60 sec.
\\ Take a bar out of the rack at full hip extension/top of the
deadlift and do the negative portion of the deadlift (RDL) and get the
plates as close to the ground as possible without actually touching
the ground, then pull up as explosively as possible back to top of the
deadlift. These were tough, used a double overhand grip + straps and
only did 130kg/286lb (85% would have been something around 340lb)

1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains - rest 60 sec.
\\ 132lb + ~50lb in chains (one big and one medium chain per side)

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the
1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups - heaviest possible, rest 60 sec.
\\ 0-18-18

Notes: The movement tempo should be up quickly, 3 count pause with
chin over the bar, and 3 count descent before exploding back up. DO
NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heaviest possible, rest 60 sec.
(no swing, start from a position parallel to the floor) DEMO VIDEO
\\ 0-22-22


Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap,
immediately drop down and perform ME Burpees with the remainder of the
2 minute cycle.

\\ Subbed 7 bar MUs cause rings weren't available, also cut to 3
rounds instead of 7 cause I was running out of time and wanted to get
the midline/recovery in. 17-17-16 reps of burpees.


Midline/Recovery

3X20 Reverse Hypers - medium, rest 60 sec.
\\ 30lb

2013-02-13 (MB)

15 minute entry level hangboard routine, followed by:

5 rounds of:
10 burpees
10 situps

Time: 6:18

Note: hangboard required lots of assistance. been awhile.

Epic Hang Clean Time

Ryan Powell, the guy that shoots our videos, could make a video of me
flossing look epic.

http://vimeo.com/59541324

dontcha wishya girlfriend could bench like me? (dontcha??)

10x10 bench press @ 120 (no significant change from last week)
1x5 deadlift @ 385 (first time deadlifting since November, no sweat)

I've identified my triceps as the weak link in my bench press chain.  Even well into my failure sets, I can still always get it off my chest, but the sticking point is about midway to lockout.  Maybe add some tricep isolation work midway between these bench press days?

I'm going to abridge this 10x10 thing and only go another 4 weeks.  This will allow me to get moving with heavier weights / lower reps sooner and get prepped for the meet in April.

Track Club (MB)

I jog about 1.8 miles to Track Club every Tuesday with my pack full of clothes and shoes. This serves as a good warmup, but it still wears me out before the workout. My hope is that it will get easier over time.

On 6 minute intervals:

Interval 1: ~1000m sprint (03:32), then push-ups until 04:45
Interval 2: ~1000m sprint, (03:43), then air squats until 04:45
Interval 3: ~1000m sprint (03:53), then jumping jacks until 04:45
Interval 4: ~1000m sprint (03:56), then lunges until 04:45
Interval 5: ~1000m sprint (03:27 -- fastest time), then sit-ups until 04:45

I was supposed to keep the interval times close together, but I cramped up and slowed down significantly. My last interval was my best, however, but I felt terrible afterwards.

AK 02.11.13

Don't the guys in this 70s big article look like they went to CMU?  http://70sbig.com/blog/2013/02/berts-lady-friend-part-two/

Not to mention, the guy to girl ratio is reminiscent of CMU...right, Bonak?  deadfish.

Monday ASWOD
Squat 3x5 @ 285 lbs. --> felt as hard as the time I squatted 3 sets across at 225.  Basically, everytime I squat is hard.  But life's a grind, so I'll deal with it.
Press 3x5 @ 127.5 lbs.

DWOD
20 minutes, 1 min on, 1 min off on the airdyne bike.

Update (MB)

There's about 1.25 months between me and the GoRuck event. I've been following a modified Texas Method program -- volume on Monday, intensity on Friday. I deloaded quite a bit for this, and have also switched to low bar back squats. In between Mon/Fri, I have continued attending Track Club on Tuesdays, started climbing a bit, and added another day of running and/or CrossFit. I'm going to start posting my workouts everyday (no matter how short they are) because, well, I miss you guys.

Friday (Intensity)

Squat: 245x1x5

Bench: 185x1x5
Deadlift: 285x1x5

Pull-ups (ME): 9-8-8

Saturday

Ran 2 miles at 7.5mph

Sunday

2.5 hours of bouldering

Yesterday (Volume)
Squat: 195x5x5

Press: 105x5x5

Pull-ups (ME): 7-6-6 (sore from climbing)

OL Mon

BB Gymnastics

1) 7x1 Snatch from blocks (just above knee) - heavy but perfect, rest 60 sec.
145#

2) 7x1 Clean from blocks (just above knee) + 1 Push Jerk - heavy but
perfect, rest 60 sec.
195#

Skipped conditioning, which was run 5k, I'll do it next week when I'm
in Taiwan without access to barbells and shit. Did Karen instead:

For time
150 Wallballs 20#
7:08

Goal next time - sub 6:45

squat it like its hot, squat it like its hot

3x5 squat @ 280
3xME wide grip pullups (14-12-10)
3x60s plank holds

Really focused on my mental game today.  Got as amped up as I could through visualization before sets with the goal of inducing an adrenal response.  Never crushed squats like that, it almost felt easy.  I wanted another set or two but thought better of it.  People at the gym think I'm weird.

Planks I'm gonna up the times i'm doing next time.

Mailing entry form for PL meet tomorrow.  It is April 20th.  Klein is in as well.  And possibly my PAWG FWB.

Cunty spin class leader called me out for dropping weights last week when I was doing some RDLs, grip was shot.  "I teach people how to lift weights for a living and that was totally unnecessary "  I was oblivious to it at the time but a friend filled me in today.  She officially has my permission to go fuck herself.

TM Cycle 14

Volume:
Squat 5x5 365lbs

Intensity:
Squat 1x5 420lbs.  Made it.  Felt slow and the last rep was a grind.

Pressing:
Press 165lbs 3x5 -> failed
Bench 250lbs 3x5 -> also failed.  This one feels like I can still get, but my elbow's been bothering me a bit at the bottom position.  Probably take another shot at this on wednesday.

As you guys know my pulling has always been terrible, and it's just gotten worse over time.  My squat 1rm is probably somewhere around 480, and I can't even keep my back straight when deadlifting 415.  It is also hampering my Olifting since I can't maintain back position.

After the PL meet I have coming up in 2 weeks, I think I'm going to put my squat on maintenance mode and just do a ton of pulling to bring it up to speed.

Power Lifting Seminar

Link

And a picture of some dude with impeccable rowing form:

Early morning road ruck

2 hilly miles, +60 lbs, combat boots, dog on leash

32:29

Improvement over the last time I did it, something like +40, 38 min

CFFB 02.07.2013

ASWOD
Bench Press 3x5 @ 190 lb. (same as last workout since this is the first time I've done bench since before I was sick).  It felt pretty easy.  I didn't pay much attention to how long I gave between sets.

DWOD
Religion 2.1
Complete 5 rounds:
Front Squat Max Reps @ 185lbs.
5 Burpee to Lateral Hops

Total squat reps = 11.  Time = 7:17
My conditioning feels really sluggish.  Front Squats, I felt like I could've maxxed out a little more.  Didn't go to failure on any set.  Just went until it was really hard.

I pick things up and put them down

Hams sore from rdls on tuesday so front squatted today.

3x5 front squat @ 225
3xME chins (15-12-10)

Lotsa mobilizing ish between sets.

Thurs OL

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

26:41 - Back Squats 2x25, all Pullups 4x10, 135# Shoulder to Overhead
5x6, Front Squats 2x15, 2x10, 85# Shoulder to Overhead 3x10, 65#
Shoulder to Overhead 1x30. I took too many breaks during the pullups,
could have probably shaved up to a minute off. When I did this last
spring/summer my time was a hair over 20:00 (with women's weights,
I'll take this as significant improvement because there's no way I
would have finished in under like 45 minutes last year with the men's
rx weight. Rich Froning's time was sub 16:00. Looking at the scores
posted on the OL site I'm somewhere in the middle of the pack. A lot
of times higher than mine but also a good amount in the 19:00-25:00
range with a few ridiculous scores around 17:00

Did an hour of hot yoga afterwards, think it helped my not being too
sore today, poured sweat the entire time, probably lost like 3lb in
the process.

Come across this thread that talks a little bit about American
weightlifter, Jon North's, routine, make's me appreciate a little more
how hard these guys have to work to be the best in the country and
still not hold a candle to the best in the world. Also some discussion
from the California Strength guys about pre/post workout nutrition.

http://muscledog.com/forum/COMPETITION_PREPARATION_MEN/794/PREPARING_TO_BREAK_AN_AMERICAN_RECORD.html#

And lastly, DCF is hosting it's second annual Battle for the Capital
competition tonight (no I'm not competing). Some fun workouts planned:
http://districtcrossfit.com/2013/02/february-5-tuesday/

Test Day

10 min to establish 1RM Push Press: 90kg/198lb, failed 100kg a bunch
of times, previous PR was 102kg/225lb I think

1 attempt at ME UB Muscle Ups: 8 (PR)

1 attempt at ME UB Double Unders: 128 (PR)

10 min to establish 1RM Bench Press: 100kg/220lb, failed 110kg/242lb,
previous PR was 109kg/240lb

Row 2K for time: 7:42, hair over 1:55/500m pace, slow but decent
improvement over the only other time I've rowed 2K (Oct 2011) in 8:30,
so we'll call that a PR

---

Doing this shit today - should be terrible

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

good morning, flat bench!

Hit the gym at 445 this morning with the 10x10 crew.

10x10 bench @ 120 (first reached failure at rep 9 of set 5; an improvement of 20+ reps over last thursday)

ME pullups @ +25 (4-4-4-6@15-7@0)
3x 1 min plank holds

Wrapped up with some soft tissue work on my adductor.

Back at it.

I finally feel like I'm fully recovered from the flu.  It felt good getting back into my normal after-work routine.

Monday:
3x5 Squat @ 280 lbs. (add 5 lbs.)
3x5 Press @ 125 lbs. (add 5 lbs.)

Squats felt heavy.  I'll chock that up to not eating enough over the weekend and drinking Saturday night. 

DWOD was 12 minutes, on the minute, 10 kb swings and run 60 yards.  I skipped it since it was 8:30 by the time I finished pressing and wanted to eat dinner at that point.  Tonight I'm deadlifting and will do this DWOD with airdyne sprints and add in 100 evil wheels too. 

game plannin'

3x5 squat @ 275
3x8 RDL @ 205

tried pressing @ 125 but barely got 2 reps in the first working set, clearly shoulders and tri's have not fully recovered from last thursday's 10x10 bench.  goign through the whole press warmup was probably a good thing though, just to get the blood pumping through those guys.

I think I'm going to shift to a TM type regimen with minimal conditioning for awhile, at least until we're like a month away from "suns out guns out" time.  While I research a TM template and read the books, I'll keep up with my squat LP and see if I can eke out anything past my PR of 300, also that 10x10 bench once a week and some pullups/chins/rows/planks where I can fit them in.  No hurry.

OL Deload Week

No Barbell Gymnastics or Strength, which is sweet cause my workouts go
from an average of 90 minutes to like 15 minutes.

Isabel

For time:
30 Snatches 135#

5:58 - 30 singles, goal for next time is sub 4:30, failed my second to
last rep which added about 15 seconds I think. Did this as part of a
workout in my competition back in October but have no idea what my
time would have been.

TM cycle 13

Volume:

Squat 360 5x5 again

Intensity:

Squat 415 1x5 again.  This time I made it.  Lost position during reps 3 and 5 but I was strong enough this time to recover.

Pressing:
Bench: 245 3x5
Press: 165 4/-/-  I got 4 reps in set 1 and it felt so heavy that I just gave up.  I've been feeling super beat up lately probably due to the TM + 3 2 hour OLY sessions per week.

Things that are wrong:
I pulled my neck during the presses so they now hurt if I tilt my head.  My right wrist has been hurting for about 2 months now.  They hurt if I curl/put any sort of shear force on them.  My left low back is still slightly tweaked from June last year.  My left knee slightly hurts at the bottom position (think I"m going to get some knee sleeves).  Finally I tore a callous when I went rock climbing and it's a pain in the ass to wait for it to heal.

I am definitely looking forward to taking a bit of time off after my meet in Feb.  The last actual break I took in training was probably back in November when I traveled for 2 weeks.

Some OLY PRs

Made:

75kg snatch for a 1kg pr :)
95kg C&J for a 4kg pr.

Missed 80kg snatch because I caught it too far forward.  This has to do with not keeping my upper back straight and pulling back on the bar such that it makes a nice little arc.

Missed 100kg C&J because I overpulled it and it came crashing down on my shoulders which caused my torso to cave forward.  Shoulda had it.

Outlaw Thurs

With a 40 minute running clock...

1 minute ME Muscle-Ups
\\ 5

*Rest 1 minute.

7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#
\\ 1 round + 3 HPS

*Rest 1 minute.

1 minute ME Muscle-Ups
\\ 5

*Rest 1 minute.

7 minutes to establish a 1RM Front Squat
\\ 275

*Rest 1 minute.

2 minutes ME Muscle-Ups
\\ 9

*Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#
\\ 1 round + 7 HPC

Notes: 7 minute cap. If the work is completed in less than 7 minutes,
rest the remainder of the 7 minutes.

2 minutes ME Muscle-Ups
\\ 4

*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)
\\ 215 (235 after time cap)


He's programmed a few of these "with a xx min running clock..."
workouts in the past but haven't had a chance to do them til
yesterday. Pretty tough, had to pace pretty slowly. Read a comment
Rudy posted the other day in response to some guys bitching about how
the 1RM Snatch and Clean and Jerk days always came the day after heavy
pulling/pushing days and that they weren't able to lift true 1RMs
because of that. I'm guessing his answer is relevant to this workout
as well (considering yesterday has been the 1RM day in the 7 day cycle
for as long as I've done this).

"James, you've got to stop thinking of Saturday's as "PR days". They
are true ME days in our version of the conjugate method. To a large
extent I program pulling the day before our ME lifts to take away the
ability for the lifter to "muscle" the lift. The goal with the
Saturday ME work is to force the lifter to be as technically sound as
possible, while being in a slightly fatigued state. All percentage
work should be done based off highest recent 1RM.

The goal is when the athlete is rested and the test calls for a true
1RM, they will feel like they've never been so strong."