02/04/2015

Hang snatch pull + snatch from power position + snatch balance
2x3x65
2x2x75
2x2x90
2x1x110

2" Deficit Snatch Pulls
3x75
3x90
3x105
2x2x120

Bulgarian split squats
3x10x45

Tabata of pushups and superman holds.


Light day. I think snatch pulls are helping -- we'll see next "heavy" day.

02/05/2015

Hang Snatch
2x2x75
2x2x90
1x2x105

Snatch
2x1x115

Clean Pull
1x3x125
2x3x145
2x3x165

Paused Front Squat
1x3x145
1x3x170
2x2x195

BTN Snatch Grip Push Press
1x5x125
1x5x135
1x5x145

Some abs and arms.


Form slowly improving I think. This is a deload week, though due to my spotty schedule the last thing I need is a deload. Still caught in the jellydick cycle of my oly lifts being too weak to constitute a workout, but they won't get better unless I spend time doing them.

I've been feeling and looking fat lately. I've missed a few gym days and drank way too much booze last weekend so not surprising.

I tried to roughly tally up my food intake on MFP today. Came in at 2400 cals / 202g carbs / 88g fat / 188g protein. I am far from a nutrition expert but seems like that's a fine, maintenance-type day for me (a somewhat active 5'10" 175lb male). If anyone disagrees I'd be interested in hearing thoughts.

Feb 7, 2015

Snatch
3x75
3x85
3x95
2x105
2x115
2x105

Clean & Jerk
1x3x95
1x3x115
2x3x135
3x1x155

HBBS
3x155
3x185
3x215
3x235
3x255

Last day of deload week. Looking forward to going a bit heavier next week. I ran out of time to do accessory work at the end; going to make it up tomorrow.

Feb 8 2015

Deadlift
1x355
1x385 (PR)
1x405 (PR)
5x315

Bench Press
4x210
5x205
4x205

Superset (every 90 sec)
Pullups 7,5,3
Dips 10,7,6

Superset
DB Curls 25 x 12,10,10
Pushups BW+45 x 12,8,6

KB Snatches
6 min EMOM 5 right / 5 left @ 55#


Technically two workouts -- I took 90 minutes after DL to relocate to a buddy's gym to lift with him.

DL felt good. Happy to hit 4 wheels. Weight went up fairly fast and easily. Back rounding still there (which is why I didn't try heavier) but don't think it's a disaster at these maximal attempts -- happy to hear other opinions on that though. The dropset wasn't pretty -- need to work on consistent positioning. Standing up to reset between later reps helped; I'll do that on all reps going forward.

BP just treading water; not surprising since I haven't been doing it much. I'll re-focus on this after my oly cycle ends next week.

Body weight exercises weren't good today. Didn't have much WIM there and around my all-time high BW of 180.

KB snatches were tough -- I like that workout as a little burner.

1x385:


1x405:


5x315:

Feb 10, 2015

Cleans
3x135
3x155
3x175
3x185

Split Jerks
3x135
3x155
3x175

HBBS
4x285
5x265

Push Press
5x115
5x135
4x155

Had to blast through this one in 50 min but got a decent amount of work done.

Feb 11 2015

Light tall snatches

Snatch
3x95
3x105
1x115
3x95

Push Press
3x5x135

HBBS
1x5x225
2x5x245

Some pullups and ring dips


Meh.

Regarding the back rounding on the DL, ideally DL is to work your back and you'd want to use a form similar to the video of Ronnie Coleman DL'ing 800. But if you're trying to hit max.'s then it'd be nice to use every muscle in your body if possible. You know when you squat and at the bottom you just drive your heels into the ground and the movement takes care of itself? If you got your a$$ a lot lower, and drove your heels like a squat, you'd use more of your legs which helps, and since your a$$ is lower you're not bending so much at the waist, your back angle is closer to locked out at the top so the rounding won't be there either.

Thanks eldiesel. I've actually been making an effort to keep my butt higher after Aidan suggested I follow the Rippetoe DL setup upthread. But some quick Googling seems to agree with you that it's a matter of deciding to treat the lift as a back exercise versus trying to move as much weight as possible. Appreciate the input.

Feb 13, 2015

Snatch
1x115
1x125
130 f,f,f

Clean & Jerk
1x155
1x175
1x185

Both lifts need a lot of work. I'm very slow under the bar. I don't catch my snatches in the hole; they are essentially power snatches that I ride down into an overhead squat. My jerk footwork is very slow; my 185 today would have gotten 3 red lights for sure.

Feb 15, 2015

HBBS
3x5x275

Bench Press
3x210
5x200
4x200

Superset (every 90sec)
1. Pullups 4x7
2. Handstand pushups 4x4

Superset (every minute)
1. Barbell curls 3x10x65
2. 30" incline pushups 3x15
4. 30" box jumps 3x10


Squats felt great. First time hitting 3x5x275. 10 hours of sleep last night is partly to thank I'm sure.

BP still stalling and form is garbage. Need to spend some concerted effort on this.

For my supersets the later sets were broken up, particularly the pullups and incline pushups. I'd like to become more proficient at bodyweight exercises; I assume the game here is just volume.

HBBS 5x275 Set 2


HBBS 5x275 Set 3


BP 5x200 Set 2


BP 4x200 Set 3

Feb 16, 2015

Power Cleans
3x135
3x155
1x175
175 f,f
2x1x155

Farmer's Carry
1x 200' x 53#
2x 200' x 72#

Front Squats
10x145
10x175
10x195

9 minute metcon of bear crawls, pushups, sumo deadlift high pulls


Power cleans stunk. Was planning on doing multiple triples at 175; missed the 2nd rep of the first set and couldn't get it back. I find oly to be the most mentally taxing exercise; once I lose confidence I feel unable to get back on track. Tried to take a video. Poor angle but any advice appreciated.

First time doing farmer's carries -- liked them. Need to work on grip strength and core stability so feel like they're a good addition for me. 72# is my gym's heaviest kettlebells. My only limiting factor was grip. I could throw on a 25# weight vest or a longer carry. I'd appreciate any thoughts on load, distance, rep scheme for farmer's carries generally as I've never done them before.

Power Clean 175x1,f

Feb 18, 2015

TnG Deadlift
3x275
3x325
3x345
2x3x365

Metcon of 115# push presses, 115# deadlifts, and box jumps.

Feb 21, 2105

HBBS
3x225
2x260
1x295
1x325 (PR)
1x335 (PR)

Bench Press
3x5x210

Superset every 90sec:
Weighted chin-ups +25# x 6,5,3
Weighted ring dips +25# x 5,4,3


Happy with this workout. PR'ed my squat by 20# and first time I hit 3x5x210 on bench so can move up there. My bench technique needs a lot of work and my bodyweight stuff still lagging but I'll take it.

1x325


1x335

Feb 22, 2015

Snatch
6x1x115#

Farmer's Carries
3x 250' x 72#

Short workout today. Not great.

Feb 23, 2015

Crossfit WOD -- lotsa wall balls, burpees, pullups, wall walks and cleans.

Crossfit gon' crossfit. Got in a nice sweat and 25 reps of 155# cleans so all good.

Feb 25, 2015

Crossfit again. My conditioning has become awful after dedicating last few months to lifting.

Current programming plan: do crossfit classes for the next 5 weeks while the Crossfit Open is ongoing. Prob won't bother logging everything. That will also give me 5 more weeks to settle into a work schedule at my new-ish job.

Then settle on a lifting program because gains.

Feb 27, 2015

Row 2k

Bench Press
5x185
5x205
5x185

DB Curls
2x12x25

Superset:
Kettlebell Swings 3x10x60
Pushups 3x20

Didn't want to go heavy tonight so got in a quick little workout. Planned on rowing a 5k but 1500m in decided better of it. My conditioning needs a lot of work.

Feb 28, 2015

Crossfit Open 15.1/a

Then went to a rock climbing gym w a friend

First time trying rock climbing. Did some bouldering (could only do V0 and V1s) and climbed some walls using the auto-belay machine (my friend and I aren't belay-certified). It was fun and a decent workout, especially after doing a grip-straining workout beforehand.

Mar 1 2015

Weightlifting seminar -- lots of light technique work on snatch and jerk

HBBS
2x5x280
1x4x280

Blerg. I think this was a 5RM for me; 1 rep short of completing the 3x5. Grinding along but would have liked to complete the 3x5.

5x280 set 1:


4x280 set3:

Mar 2, 2015

Bench Press
3x185
3x205
2x3x215

20-min metcon of pullups, situps, double unders, thrusters.

nice ass bro.

Thanks a lot bro. My secret is pronounced anterior pelvic tilt.

Mar 7, 2015

Morning: Crossfit WOD of OH Squats and pullups.

Afternoon:

HBBS
1x5x280
2x4x280

OHP
1x5x135
2x4x135

Superset
Dips 4x10
Knee tucks 4x15

Superset
Curls 3x12x25
DB Bulgarian split squats 3x10x (2x25)

OHP Set 1:


Decent lifting sesh. Couple reps short on both HBBS and OHP but I was severely hungover and was lifting at new gym so I'm alright with it.

Mar 8, 2015

DL
3x315
5x365
1x395
1x415 (PR)

BP
3x185
1x215
1x235 (PR)
2x5x205


Still have a lot of form improvements on both of these lifts but I'll take the PRs.

Wasn't intending to go for a DL PR but after the 5x365 workset (which was a new 5RM for me) the guys I was with wanted to go for a heavy single so we kept going. Still limited by form (i.e. back position) rather than raw strength on this lift -- I could complete a heavier lift but don't want to hurt myself.

Then just went for a BP PR since I knew I had some left in tank when I did 225 a few weeks ago. I was actually surprised at how much of a grind 235 was. I would have thought my 1RM would be 240-245 but this felt like it was probably maximal for me.

DL 1x415: