SS again 1-27-14

squat: 405x5x3
press: 130x5x3
deadlift: 330x5x1

Happy about the squat.  It's still moving reasonably quick.

Recent Training

Hey Bros, I haven't posted in a long-ass time because things have been mega busy.  I have kept up with training but just never found the time to post.  I'm going to try to post a lot more regularly though.

Since I got back from holiday break, I have been on a strength cycle.  My coach wants us to stay on it for a number of months before we go back to heavy technical work.   The plan right now is to redo what is basically Starting Strength until I stall, then move on to TM for the foreseeable future.  Rest days will be light weightlifting work.

My schedule right now:
Monday: SS
Tuesday: light Oly
Wednesday: SS
Thursday: light Oly
Saturday: SS + light Oly (pick 1 of the 2 lifts and either work up to 1 heavy single or 4 moderate singles)

My coach told me to pick starting weights that will lead to failure within 2-4 weeks; so 6-12 workouts for squat and 3-6 workouts for bench/press.  I was planning to make 5lb jumps so I started at 365 for squat, 115 for press, 205 for bench, and 315 for deadlift (plan is to not use a belt and keep my back hella straight).

It has been a couple of weeks and I am at:

Squat 400x5x3
Press 125x5x3
Bench 215x5x3
Deadlift 325x5x1

Squat isn't slowing down so that's nice.  I think I can get another week hopefully before I stall.

012714

Forgive me, pain train, for i have sinned, it has been a long ass time since my last post.  I havent stopped lifting, heres some recent highlights:

-doc says shoulder is fine, i had a strained AC joint which is likely resolved by now
-LPd squat up to a failed 3x5 @ 335 on saturday, chalking it up to an unintentional 20 hour fast, reattempting tomorrow ish
-LPing my rowing warmup to rebuild some conditioning
-tipping the scales at 180 these days, will be reeling in my diet and conditioning in the coming months

Cant think of anything else right now. Holla atcha boi.

DCF Fri

Worked out tonight, no back/neck pain so I think I'm good.

3RM Deadlift (touch and go)

\\ 315lb-365-385-395-400, would have had 405, should have gone 365-395-405 or something, I'll take it though, given the issues I had with my back and never maxing out my 3RM, I'm happy with 400 and being fairy certain I could pull four wheels.

---

4 Rounds:

5-7 Back Squats (7x225-245-255-255)

60s rest

30 Banded Ab Pulldowns

60s rest

6-8/side Bulgarian Split Squats (8x45-55-60-65lb db)

60s rest

---

3 Rounds:

15 C&J 135

15 T2B

8:34

Thurs

Tweaked my back after working out on Sun, serious pain in the thoracic spine, basically couldn't sleep Sun night because I got a shooting pain in my back everytime I moved. Took a few days off from the gym, I'm about 98% now. Did some rowing yesterday just to get moving. 4x1,000m with  ~4 min rest between rounds, held 1:55, 1:54, 1:51, and 1:56.

Crossfit Mainsite WOD

For time:

30 Muscle Ups

21 C&J 135#

2,000m Row

22:27

Muscle ups were not got, took about 10 mins, did singles after initial set of 5 and 3. Need to work on these. C&J were easy, row wasn't bad, kept it around 2:05 split. 

DCF Fri

In no more than 25 minutes:
Build to a max 1RM Sumo Deadlift

\\ 416lb - never maxed out sumo deadlift before, less comfortable than conventional for me (and everyone else I lifted with yesterday), mostly cause I never do them

---

5 sets:
6-7 Front Squats,
rest 60 seconds
Max GHD Situp Hold, with 25/15lbs
rest 60 seconds
6-8/side BB Walking Lunge Good Morning

Notes:
-Add weight to the front squats every set

\\ Front squats were rough, started at 185 and added 10lb each round to finish at 225. GHD holds were about 20s each. BB walking lunge good morning was weird, didn't feel like I was doing it right at times, I think the goal is to isolate one hamstring, went with 88 and 98lb.

---

Open WOD 12.5

7 minutes AMRAP:
3 Thrusters, 100/65
3 CtB Pullups
6 Thrusters
6 CtB Pullups
9 Thrusters
9 CtB Pullups
...

Notes:
-Stay very relaxed and efficient throughout this workout.
-At the 5 minute mark, there should be a NOTICABLE shift in gears. If you don't have that shift, you went to hard in the beginning.

\\ 109 reps (1/18 C2B) - 1 rep more than my 12.5 score, which I'll take cause I was exhausted going into this workout and considered making it up the next day. Took it real slow from the start. Probably took a little too much rest between pull up sets.

DCF Sat

A:

In 20 mintues or less:
Build to Max Hang Power Clean

\\ Hit 95kg/210lb, 100kg/220lb caught below parallel so didn't qualify as a power clean, would have liked 100kg but definitely wouldn't have been able to do this a year ago so I'll take the progress

---

B:

5 Rounds:
10 DB Power Cleans, 55/35
10 Weighted Box Jumps, 55/35

\\ 6:17 - scaled DB to 40lb, box jumps at 12", never done weighted box jumps before, good to throw in new challenges

---

C:

...rest exactly 3 minutes then...
AMRAP in time to complete B:
10 DB Power Cleans, 55/35
10 Weighted Box Jumps, 55/35

\\ 4 rounds + 6 - went up to 12" + 25lb plate, should have used that height the entire time, probably could have used 45lb DB too, the hardest part of the workouts was grip strength/forearm fatigue holding onto the weights

DCF Weds

In no more than 25 minutes:
Build to an Above the Knee Max Snatch

\\ 85kg/187lb (PR) - failed 87kg/192lb three times, snatch didn't actually feel great today so I'm happy with hitting 85kg, if I'm dialed in 87kg should be no problem

---

7min AMRAP:
5 Front Squats, 80% of Part A
3 Power Snatch, 80% of part A

\\ 5+5 @ 150lb - this was challenging, enjoyed it though

---

2 sets @ 80%
2 Rounds:
60 seconds Wall Balls
30 seconds rest
60 seconds Double Unders
30 seconds rest
60 seconds Heavy KB Swings
30 seconds rest
60 seconds 10 CtB Pullups, AMRAP Burpees
30 seconds rest

...rest 2 minutes between sets (not rounds)....

Notes:
- This is not at 100%. The object is to breathe and stay relaxed throughout
- If you have anything heavier than a 20lb ball, use it

\\ WB:

26-24-23-19

DU:
66-66-66-47

KB @70lb:
20-20-20-20

C2B:
10-12-10-12

Last round of WB/DU were hard and not quite relaxed

DCF Tues

In no more than 20 minutes:
Build to 3RM Incline Bench Press

\\ 185lb, 2 reps at 195

I've never maxed out any sort of incline bench, it was like a combination of strict press and bench press, both of which jack up my shoulder. Other dudes were all over 200lb

---

5 sets:
4-5 Weighted Pullups
rest 15 seconds
4-5 Floor Press
rest 15 seconds
4-5 DB Stict Press
Rest 2 minutes

\\ Pullups:

53x5
62x5
70x5
75x3
70x4

Floor Press:
5x5x185

DB Press:
40x5
45x5
50x5
50x4
50x4

---

4 sets @ 95%:
Row 500m

Rest 4-5 minutes between sets

\\ 1:39
1:43
1:42
1:48

Need to shorten my stroke at the catch and keep S/M higher

2014-01-06 Wendler+ (MB)

Squat: 175x5, 205x5, 230x12

Declined Sit-ups: BWx10x5

Dips: BWx5x5

French Press: 50x10x5

Running: 1mi at 6.5mph with 1.0 incline

Started with theo 1RM squat of 300. Last set is to exhaustion so that should make AK feel good.

DCF Mon

In no more than 25 minutes:
Build to a Max Hang Clean and Jerk

\\ Hit 110kg (242lb), missed jerk at 115kg (253lb), didn't feel great today - hit 255lb a few months ago

12 minutes, OTM:
2 Power Cleans @ 80% 1RM Power Clean

\\ 190lb - off of 235lb, good speed today, 235 was probably low

...rest 5 minutes....

5 sets:
25 Banded Rows
rest 60 seconds

\\ Red band

3 Rounds for Time:
20 Wallballs (10' target)
20 KB SDHP (70/53)
20 Box Jumps (24/20)
20 Barbell Shoulder-to-Overhead (75/55)
10 Calories Row
...rest 30 seconds b/w rounds...

13:03 - came in 3rd out of 15, which I'll take every day of the week/likely won't happen on many other metcons

010614

3x5+ squat @ 320 (5-5-6)
Single @ 365 (went up smooth)

2014-01-05 Running + Training Update (MB)

Ran 2mi at 6.5mph.

I am going to transition into Wendler and start ramping up my conditioning and accessory exercises. Starting off easy with the running since my body hasn't run with the extra 20 pounds I've gained over the past few months.

I will be doing a 4 day Wendler split. Since I haven't truly lifted for the past 2 weeks, my first 4-week cycle will start off easy, with low 1RM estimates. I will start the first cycle tomorrow.

DCF Sat

Snatch
Set 1.) 1.1.1.1 @ 75%
Set 2.) 1.1.1 @ 75%
Set 3.) 1.1 @ 85%
Set 4.) 1.1 @ 85%
Set 5.) 1.1 @ 90%
Set 6.) 1.1 @ 90%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.

\\ Did power snatches off of 185# - 145, 145, 155, 155, 165, 165

30 minutes AMRAP:
Run 400 Meters
2 Legless Rope Climbs
30-Meter Handstand Walk
Row 500 Meters

\\ 3 rounds - scaled HS walk to 20m

Press progression comes to an end

After pressing 192.5 lbs on Monday for 3x3 I had a big drop off today when I bumped it up to 195 lbs, only getting one rep out of three attempts. I blame this on being lazy and not doing my frequency method pushups this week and skipping bench press on Wednesday because of the holiday.

I'll take a one day rest from Pressing so will do a 10% reset on Monday, January 13 @ 175 lbs for 2x5, 1x5+.  Will be interesting to see if I can beat my previous rep max at 175.

Then I did 3x10 RDLs at 165 lbs.  Love these.

And finished with Front Squats 2x5, 1x5+ at 190 lbs.  10 reps on the last set.  

Cardio tomorrow.

Row

Had less than an hour to get a workout in today and wasn't feeling particularly energetic so I rowed.

20 rounds:

30s row for calories

30s rest

Averaged 10ish calories, ~120m per 30s, ended up with ~2,500m

Looking forward to getting back into the routine starting tomorrow.

010214

3x5 squat @ 315

Just wanted to do something challenging but not groundbreaking for my first real lifting session after the holidays.  I attempted this on 12/29 but I 5-5-2'd on account of severe hangover.  I think next time i'll do 3x5+ @ 315 and then go from there.