Weds OL

Strength 1

*If last week's squats were all easy, and you had zero problem with
any reps, you may add between 10 & 20# this week. If they became
difficult in the last few sets, and you experienced some legitimate
soreness, you may add between 5 & 10#. If you could not complete all
sets, could not walk because you were so sore, and you cursed my name
daily, then do not add weight.

Smolov 2/2

HBBS 7X5 @ 75% – rest at least 2 minutes

\\ 225 + 15


BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of today's max.

\\ Skipped

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today's max.

\\ 90kg - 76kg


Strength 2

1a) 4XME Strict Pullups, rest 60-90 sec.
\\ 15-15-10-12

1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count
back down, rest 60 sec. (no swing, start from a position parallel to
the floor)
\\ 5lb-5-5-5

1c) 4X20 Reverse Hyper - medium/heavy, rest 30 sec.
\\ 25lb-25-25-25

Posterior chain was wrecked after Strength 2. High rep Reverse Hypers
also make me want to die.

2013-06-25 Strength (MB)

Last workout for the next 1.5 weeks or so since I'm off to the west coast Friday morning for a week.

Warmup: 1K row

Squat: 185x3x5
Bench: 175x3x5
Deadlift: 265x1x5
Pullups: 6,6,5
Curlz: 70x4x10
Plank: 60s
Declined Situps: 15

My hip flexors have been really sore after each of my sets. I might be coming forward to much in the hole. Will record myself next time and continue mobing.

TM Intensity Day 6-24-13

Squat 435lbs 1x5 (PR)
Bench 250lbs 1x5 (PR)

Very happy with this intensity day.  Squat and bench both felt reasonably easy and I feel like I have more room to grow.  I hit 245 3x5 on bench back in Feb so I think I'm close to that now.  I want to hit 300 bench (265x5 on intensity day should do it) in the next couple months.  500 squat should be very close (probably something like 445x5 on intensity day).

mario's dark skinned brother squats

http://www.youtube.com/watch?v=VcEsmhVag1c&feature=youtu.be

if only i could make 60kg look this easy. he dumps his last rep like a
mfing boss.

Mon OL

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

\\ Skipped


Strength

Smolov 2/1

*If last week's squats were all easy, and you had zero problem with
any reps, you may add between 10 & 20# this week. If they became
difficult in the last few sets, and you experienced some legitimate
soreness, you may add between 5 & 10#. If you could not complete all
sets, could not walk because you were so sore, and you cursed my name
daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

\\ 210 + 10lb (220lb), probably going to add 15lb Weds


Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

\\ 13:59

2013-06-24 Strength (MB)

Saturday
35 mile hike in about 14 hours and 20 minutes. Suffered from some pretty bad heat exhaustion, but no injuries so I consider that a win.

Today
Warmup: 1K row. Time: 3:50

Squat: 180x3x5
Press: 115x3x5
Deadlift: 260x1x5
Dips: 10, 8, 6
Shrugs: 140x3x10
Dumbbell French Press: 55x3x10
Planks: 60sx2
Declined Situps: 15, 10

Oly work Sat 6/22/13

Been progressing my front squats, did 300lbs 3x3 on Saturday.

C&J 110kg and cleaned 120kg.  Got light headed and rested for like a minute, then was way too winded to jerk it.

Klokov Deadlifts

"Crossfit" style. 10 reps at 225. Kilos. With a snatch grip. And what
looks like a powerlifting deadlift setup?

http://youtu.be/MPHPPKz8BDA

Check out some of his other "crossfit videos" - he does some squat
clean thrusters at some stupid weight. There's also a video online of
him on some Russian tv show that looks like the diving equivalent of
dancing with the stars. So dreamy.

Front squat switcheroo

Haven't front squatted in ages, plus I wanted to take it easy for a golf tournament I'm playing in in like an hour.  So today was a good day for that.

5x5 FS @ 185

Cakewalk. Got frisky and went up to 205 for the last set.  My mobility sucks though.  Need to get that in shape in the next few weeks.  Going to do a month of biweekly oly sessions soon.

2013-06-21 Strength (MB)

Skipped squats/deadlifts today because of the 35 mile hike tomorrow.

Warmup: 1 mi run @ 7.5mph

Bench: 170x3x5
Pull-ups: 7,7,7
Bent Row: 115x3x7
Curlz: 70x3x10
Lat Pulldown: 130x3x6
Planks: 60sx2
Declined Situps: 15x2

OL Fri

Thurs was supposed to be a rest day, but I did Friday's workout on account of not being able to work out again until Monday.

Strength
Smolov 1/2HBBS 8X4 @ 80% – rest at least 2 minutes
\\ 240lb - not too bad, probably on account of going off a 300lb 1RM rather than 320lb or so.

Conditioning
5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.
\\ 68 snatches - did not go unbroken. Dialed back a hair cause i thought I was going to rip my hands on the snatches, need to make sure I shave down the calluses before doing 5 mins of kb snatches next time.

OL Weds

Romaleos will automatically add 200kg to your front squat and allow you to maintain a perfectly vertical torso


Strength 1

Smolov 1/2
HBBS 7X5 @ 75% – rest at least 2 minutes
\\ 225#


BBG

1) 12 minutes to work to a max Snatch for the day, then: 
EMOM for 5 minutes: 1 Snatch @ 90% of today's max.
\\ Skipped

2) 12 minutes to work to a max Clean & Jerk for the day, then: 
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today's max.
\\ Worked up to 100kg - didn't feel smooth, some early jumping/bouncing off the thigs, 85kg for EMOM


Strength 2

1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec. 
\\ 26lb-45-55-55 (fat bar)

1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
\\ 0lb-10-10-10

1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec. 
\\ 50lb-75-100-120

TM volume day 6-20-13

Squat 370lbs 5x5 5/5/5/5/5 felt easy
Bench 225lbs 5x5 5/5/5/5/5 fairly easy

I am no longer using knee sleeves or wrist wraps because I've been reading Greg Everett's Olympic Lifting book.  He says that you should delay the use of these things as much as possible to make sure your ligaments can get as strong as possible.  I think it's probably fine if you only wrap on for the heaviest sets and you use sleeves only if your are in pain.  I'll try going without it and report back.

Bench day bruh

3x5 bench @ 180
2x5 bench w/ slingshot @ 195 (5-4)
3x10 chins
3x6 dips @ +20

Tues OL

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest
possible, rest 60-90 seconds

\\ 70kg-80-80-84.6-84.6


Strength

1a) 4X5 Split Press - heaviest possible (absolutely no heaving), rest 60 sec.

\\ Skipped - worked on rehabbing my rotator cuff, internal/external
rotation with a band and 5lb plate

1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO

\\ 4x5 @ 145#


Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

\\ 14 MU, 3 rounds + 30 DU, 7 MU

2013-06-19 Strength (MB)

Warmup: 1K row. Time: 3:46

Squat: 175x3x5
Press: 110x3x5
Deadlift: 255x1x5
Dips: 10,8,7
Shurgs: 135x3x10
Tri Pulldown: 50x3x10
Planks: 45sx2
Declined Situps: 10x2

Got some progress with the dips. Happy to see it.

Weightlifting Shoes on Eastbay

20% off up in here - they got Adidas and Nike too

http://www.eastbay.com/_-_/keyword-weightlifting+shoes

First half of the week

Monday

3x5 squat @ 285
3x8 RDLs @ 185

Tuesday

3x5 press @ 125
3x70s plank @ +25 (PR)

ran out of time for brobuilding exercises for da bi's and tri's  :(

OL Mon

Many if not all of you will be happy to hear OL started a 16 week
squat program yesterday. Starting with a 4 week Smolov program, 1 week
deload/retest, then the Hatch program, neither of which I'd heard of
before yesterday. Looking forward to this since I haven't seriously
squatted since finishing the LP in Sept/Oct of last year.

"After multiple discussions with Coach Pendlay about what he thinks is
the biggest weakness with CrossFitters, and novice lifters in general,
I have decided to focus the first 16 weeks on the single most
important movement in all of strength training...the Squat. We will
start with the 4 week Junior version of the world's most feared Squat
program, Smolov. Then, after a week to de-load and re-test, we'll move
on to an old Outlaw favorite, the Hatch Program.

"While discussing this topic with Coach, and Travis Cooper (currently
the number one ranked lifter in America), and seeing Travis both Squat
245kg (539#) for five reps last week, and PR his total at 350kg on
Friday, I am convinced that adding strength to the Squat is the best
way to add to all lifting numbers. This is especially true when
considering most of our athletes have lifting numbers that are
completely out of proportion when compared to their relatively low
Squat numbers. The fact that we have almost no 450/275# plus squatters
(in fact, we don't have many above 400/250#—especially with the high
bar), but have multiple athletes with 330/220# plus Clean & Jerks, is
something that Travis called "really weird". Even Spencer "The
Machinist" Arnold, at a rail thin 155# BW, has pushed his Squat to
almost three times bodyweight, and his lifts have risen almost every
time his Squat has. [Josh's note - I have no idea what these ratios
(450/275, 400/250, 330/22) are referring to - holler back if you have
any thoughts]

"Our sport is one that rewards gains in overall strength with gains in
overall capacity. The Squat is the most basic and useful tool for
strength development. If you disagree with this notion, or think that
there is a "too strong", first watch this—which was a full year ago,
then click here and see what kind of capacity squatting strength can
give you.

"There will be some tweaks to the template to fit the overall volume
of the programs, but the majority of the daily work will remain the
same. For the Smolov Jr. portion of the cycle (the first three weeks),
our Weightlifting (BBG) volume will be paired back slightly. For the
entire cycle (16 weeks), our conditioning pieces will show the most
overall change, as they will focus more on gymnastics, calisthenics,
and general aerobic capacity work.

"Side note: No, you should not try to eat 14,000 calories a day, and
"get big" before the next competition season. Let your body tell you
when to add more fuel, if you need to at all."

Set/rep scheme for each of the 3 weeks looks like this:

Day 1 6x6
Day 2 7x5
Day 3 8x4
Day 4 10x3

% of 1RM increases as reps decrease, obviously.


Monday

BBG - Skipped, shoulder still preventing me from Snatching/OHSing

7X1 Snatch + 3 Snatch Grip Push Press - heaviest possible, rest 60-90 seconds


Strength

Smolov 1/1 -

HBBS 6X6 @ 70% - rest at least 2 minutes

\\ 6x6 @ 210#, working off a 300lb 1RM, actual 1RM is probably closer
to 325 but I wanted to err on the lighter side, especially cause I
won't be able to make every single training day over the next 3-4
weeks.


Conditioning

15 rounds for total calories of:

30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE

*Notes: Airdyne is the preference. During each 90 second recovery
interval try to record the exact same caloric total, but make sure you
allow for a true max effort interval after. Yes, this is a 30 minute
piece.

Rowed - averaged ~12 calories

TM Intensity Day 6-18-13

Squat 430lbs 1x5
Press 165lbs 1x5

Squats felt heavy but didn't seem like a limit set.  Hopefully I'll have 435 in the bag next week.  Presses however were very tough.  The last rep was a grind.

I then did:

Pullups 3x10 with machine assist, so I can pinch my scapula like crazy
Curlz 3x10 @ 70lbs because my friend wasn't done yet.

Oly progress

The team's on a strength cycle right now, so the emphasis is technique for the oly stuff, and not new PRs.  Nonetheless, I managed to hit a 92kg (203lbs) snatch last saturday.  Sadly I had been eating a lot lately so it was still not quite a bodyweight snatch.  I tried a 95kg snatch afterwards, and tore open my thumb so I called it right there.  I had pulled 95 way high, and the issue is just locking it out.

2013-06-17 Strength (MB)

Warmup: 1K row. Time: 3:37

Squat: 170x3x5
Bench: 165x3x5
Deadlift: 250x1x5
Pull-ups: 7,5,5
Curlz: 70x3x10
Planks (center, left, right): 45sx2
Declined Situps: 10x2

2013-06-15 Ruck (MB)

I went on a 15 mile ruck with about 42 pounds in my pack. It took around 5 hours, with a quick stop for lunch. Pretty tough for me.

End of week wrap up

Thursday

3x5 bench @ 185 (fail: 4-4-3) grrrrr....
w/ sling shot: 5 @ 185, 5-4 @ 200
3x6 x-plosive rippetoe shrugz @ 275

Friday

1x5 DL @ 405
3x8 one arm DB row @ 80
3x60s back extension iso @ +10 (PR)
3x5 BB curlz @ 85
3x10 supine bar pullup

DCF Thurs

10 sets
2 box squats as fast as possible (185#)

100 banded face pulls
100 banded pull downs
100 hanging knee raises

6 min AMRAP
800m run buy in
15 wall balls
15 pullups

3 min rest

6 min AMRAP
800m run buy in
15 wall balls
15 pullups

2 rounds/1 round + 27


Practiced power cleans for 30 mins afterwards, finished with doubles at 80kg then singles at 90kg on the minute for about 10 minutes.

2013-06-13 Strength (MB)

I dropped down 20 pounds on my squat to give myself a bit of a runway as I start my LP again. My warm-up has become a 1K row.

Squat: 165x3x5
Press: 105x3x5
Deadlift: 235x1x5
Dips: 8,5,5
Planks: 45sx2 (center, left, right)
Declined Situps: 10x2

belated post

Monday

3x5 press @ 130 (fail: 5-5-3)
3xME pullups (13-11-10)
4x10 dips @ +10 (PR)
3x8 tricep cable pulldowns @ 57.5

Tuesday

3x5 squat @ 275
3x60s plank @ +25 (PR)

My press is so spotty, some days I feel like I got 130 easily, some days I fail.  I've been stuck hovering around this weight for so long.  Upper body movements are so slow going with me, I hate it.

Unrelated: I'm going to Ft Leavenworth for 4 weeks in about a month for work.  Should have ample time with no distractions to eat like a champ and train like a beast.  Really looking forward to it.  Just need a bike when I get there so that I can make it to the commissary and gym whenever I want.

Weds DCF

20 mins Snatch practice

Shoulders are still stupid and interally rotated at the bottom of my
OHS - spent 20 minutes doing OHS with a PVC pipe.


For time
30 shoulder to overhead 155#
5 C2B pullups everytime the bar is dropped
4 min cap


3:59 - 10-7-6-6-1

Volume day 6-12-13

Squat 365lbs 5x5
Press 140lbs 5x5

Was very easy.  Volume day is great.

In other news, there's a dude who is both a trainer as well as a team member on my oly team going through LP right now.  He weighs about 185lbs and just hit 390lbs 3x5 on the squat.  He said he had a 420lb squat max back in high school so I guess there's some muscle memory.  Still, it makes me wanna work extra hard because he is closing in mad fast.

Finally back to my old strength levels

Just finished up my intensity day:

Squat 425lbs 1x5
Bench 245lbs 1x5

So basically I'm now finally back to late Feb 2013 levels.

It's also been pointed out that my upper back is mega weak (hard for me to keep the right positions during snatch and clean), and I've been seeing the opinion that starting strength leaves you with a pretty undeveloped upper back floating around a lot.  To remedy this, I've been doing machine assisted pullups where I crazy exaggerate the top position.

My coach wants us to do another weightlifting meet in August; I personally think it's a bit too soon since my strength cycle will be done in a couple weeks in deference to the meet prep cycle for the meet.    I really want to hit a 500 squat before I get off this strength cycle.  This would require something like a 445 1x5 on intensity day, which is a month away.

2013-06-11 Strength (MB)

Started my linear progression today.

Squat: 185x3x5
Bench: 155x3x5
Deadlift: 255x1x5
Pullups (ME): 6,5,5
Curlz: 50x5x10

2013-06-09 Ragnar Relay and Goal Review (MB)

Today marks the end of my 3 month focus on running. There is one more "endurance event" coming up, but I don't need to be in great running shape for it.

Here's the list I wrote on my post on 3/20/2012. It feels good to be able to check most of these off three months later.

April 7th: 8K Shamrock Shuffle [done]
May 19th: Chicago Half Marathon [done]
June 7th: Ragnar Relay [done]
June 21st: 36mi Rachel Carson Trail Challenge

When I began my running focus, I had barely ever run more than 3 miles. I am proud to say that after focused and disciplined training (and once my knee heals), I can get up and run 8 miles without much psychological trouble. I will return to running again, but my focus for the next few months will be on strength. The most important lesson I learned during this period of training was that ramping up your running mileage should be done carefully and with prudence. After battling a knee and achilles injury, I am determined never to make that mistake again.

My goal this time around is to be able to do 3x5 back squats at 300 pounds. My last effort with starting strength ended around 260. I look forward to crushing that number over the next few months with increased strength training and increased calorie intake.

Ragnar Relay

The Madison-to-Chicago Ragnar Relay took place over the past two days. I was slated to run 3 legs, each about 4.5 miles. I haven't run since the 3.5 mile race about three weeks ago because of chronic achilles pain that I felt while walking. By last week, the pain had gone away and I felt ready to run again.

While I was worried about my achilles, I quickly realized during my first run that my knee would be my biggest constraint. This is the same knee that began to hurt while I was training for the half marathon. I didn't do much mobility or stretching leading up to this race, and that was a big mistake. I was able to run my first two legs at 8:30 min/mile pace. Between the second and third leg, however, I took a nap and didn't move around much. After beginning the third leg, I started feeling pain in my knee right away. I didn't want to let my team down, so I planned on finishing the race despite the fact that the pain was getting worse with each step. Luckily, my van passed me on the course and I was able to get a substitue for the last 3 miles of my race. I was really upset about stopping, but I think it was the right thing to do.

Go ruck yourself

Did ~5 miles today through a state park near me.  Ruck was ~65 lb.  Wasn't too bad, but the hills had me huffing and puffing.  The dog ate shit from a variety of animals including goose, horse, and deer... he's soooo dumb.

bench day suckas

3x5 bench @ 185 (fail: 5-4-3)
1x5 @ 185 w/ slingshot, 2xME @ 205 w/ slingshot (4-2)

Didn't get many reps on the ME slingshot sets because I let some half ROM doucher work in with me who was doing like 90 second rest between sets.

3xME chins (12-9-10)

Need to get my pullups/chin-ups back to respectable numbers, in conjunction with improving body composition.  brb, gotta go finish this double meat subway footlong...

hello squats, my old friend

ran a treadmill mile at 4% grade, like 10 min.

couple sets of 8 back squats @ 135, hung out in the hole for a few seconds on the first rep to really stretch it out.  worked up to triples at 225 and 275.  felt heavy heavy heavy.  wasn't wearing belt or shoes or knee sleeves though.  gonna ease back into things slowly.

sweet video

if you like dudes in spandex. there are some girls too, but that's gay.

https://www.youtube.com/watch?feature=player_embedded&v=UqOtZHSt_oU

--
Joshua Chen

species of the day: Randomis swollertrophus

3x5 press @ 132.5 (fail: 5-4-3)
1x5 angry backoff set of press starts @ 115
3x6 one arm DB row @ 80
3x10 bar dips @ +20
3xME pullups (10-8-7)
3x6 cable machine tricep extensions @ 57.5

I swear if my press doesn't start moving up I'm going to start juicin'.

2013-06-04 Gym (MB)

Warmup: 2 miles on stationary bike at level 15. Time: 6:20.

Workout:
Press: 120x3x5
Bent Row: 110x3x7
Shrugs: 110x3x10
Push-ups: 20,20,10
Planks: 45sx2

Weekend

Saturday:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

32:09 - unbelieveably hot and humid on Saturday. Did this over two
years ago in January and only beat my time by ~2-3 minutes.


Sunday:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

26:19 - also hot as shit on Sunday, but not quite as bad as Sat.
Subbed 135# deadlifts for Back Extensions

2013-06-03 Gym (MB)

Warmup: 1k row. Time: 3:46

Workout:
Dips: 7,6,5,5
Bench: 155x3x5
French Press: 70x4x5
Curlz: 70x3x10
Plank: 45sx2
Declined Situps: 2x10

2013-06-01 Gym (MB)

Only had 45 minutes - didn't realize gym was closing at 7pm.

Warmup: 1k row. Time: 3:36

Workout:
Squats: 185x3x5
Pull-ups: 7, 5, 5
Curlz: 60x2x10
Plank (center, left, right): 45sx3

Squats were not as easy as I thought they would be. I'm beginning to question this whole "you lose endurance quickly, but strength stays with you for much longer." The evidence does not support the second part of that statement.

2013-05-31 Gym (MB)

Quick stop at the gym before dinner last night.

Warmup: Row 1k at 1:54 pace

Workout:
Press: 115x3x5
Pushups: 18, 12, 11 (it only took 2 months to see significant degradation here)
Plank (center, left, right): 45sx2