Apparently I put the wrong date for my last logged workout itt... it was 12/30 not 12/29.

12/31:

BW: 211

Warmup: foam roll + shoulder dislocations

Snatch:
2x5x45
3x1x95
2x1x115
1x135

Overhead Squat (Snatched to overhead):
3x3x95
2x3x115
fx135

Power Clean:
3x135
5x1x155

OHP (Power Cleaned to rack position):
3x135
5x5x155

Pretty meh workout overall. I didn't have much energy and was pretty much just going through the motions. Also, the overhead squats combined with all the Oly technique work I've been doing really torched my lower back.

2510 cal, 227 p, 116 f, 156 c

1/1:

BW: 211

Didn't even lift, gym was closed.

2345 cal, 228 p, 127 f, 102 c

2011 Year in Review:


2012 Year in Review:
Squat: 3x345-> 5x365 / 1x415
DL: 5x315 -> 3x365 / 1x405
Bench: 5x215 -> 5x225
OHP: 5x145 -> 4x170 / 1x190
Row: 5x185 -> 5x210
PC: 2x145->1x225
Snatch: 0 -> 1x185

Well, progress is good and since I got better at every lift, I consider that solid progress. I am now stronger than a significant portion of people that even lift. I am pretty disappointed though because I took a 3 month break to start the year and also changed programming a couple times to the point that I feel like it hindered my progress.


2013 Goals:
1RM
Snatch: 220 (+35)
Clean & Jerk: 286 (+61)
Back Squat: 500 (+85)
Front Squat: 415 (+100)
Deadlift: 500 (+95)
OHP: 225 (+35)
250km C2 rower

Some of these are pretty lofty, but as long as I don't get injured or decide to take several months off, they are very achievable. I will have on thing holding me back for the first 2 months as I'm cutting a few extra pounds, so expect this log to be pretty easy going weights-wise while working hard on my snatch and clean form. Then I'll start ramping up the volume and intensity once I start eating again.

Pretty h00ge 2013 goals imo. go go go.

lol yup, go big or go back to the gym imo. I failed all of my 2012 goals and the worst that happened was I got stronger. So, I'm thinking the same will happen here.


1/2:

BW: 211 (prob just going to start logging every Monday or Tuesday weight)

Warmup: foam roll + 3x10 shoulder dislocations + 3x10 dirty dancing + 3x10 heel only jumps

before anyone asks:


Snatch:
2x5x45
2x2x95
2x2x115
2x2x135
2x155
2x1x165
1x175
fx175
1x185
fx185
fx185


Tied PR with basically a power snatch, and the last two sets I really tried getting under it, but I suck at the 3rd pull.


Cleans:
5x45
4x3x135

Really noticing my ability to get under the bar is terrible, so I just did light weight focusing on getting good hip extension, then catching the bar lower than normal, and then sitting in the hole for each rep.


Front Squats:
3x135
3x185
3x225
5x3x275

It's really easy for me to stand up with these, but I do feel some upper back caving when I first start to stand up.

2133 cals, 175 p, 105 f, 99 c

1/3:

BW: 209.2

Warmup: foam roll + 3x10 shoulder dislocations + 3x10 dirty dancing + 3x10 heel only jumps

Snatch:
2x5x45
2x2x95
4x2x135

Clean:
5x45
3x3x135
3x185
5x185
1x205

Front Squat:
3x135
3x185
3x225
1x275
3x300

Oops, thought that was a new 3RM... but apparently I needed to do 305 :\

2380 cals, 211 p, 91 f, 201 c

Nice FSs.

Thanks. My upper back caved a little bit on the 2nd rep and I felt it, so I was able to adjust for the 3rd rep.

Do you think my FS goal for the year is a bit crazy? 315 -> 415
I am putting in twice the volume in front squats to backsquats for now. Once I stop trying to cut, I'm probably going to Broz it up 4-5 days per week with just weightlifting + squats every workout. No clue how I'll integrate the different squats into that.

Yeah, I think it's a bit crazy, but that's okay. My guess is that you could hit 355 this year, but I would be happy if you proved me wrong.

I think 355 will be fairly easy by the end of the year, since (imo) I have a decent amount of linear progression to bang out.

1/4:

3033 cals, 194 p, 105 f, 174 c

1/5:

3315 cals, 124 p, 111 f, 174 c



1/6:

"fasted" training as I woke up had a coffee with coconut oil and grass-fed butter, and I wasn't hungry thanks to caffeine + fat cals.

Warmup: long foam roll + shoulder dislocations + band pull aparts + heel jumps

Snatch:
2x5x45
2x2x95
2x2x135
1x155
1x160
1x165
1x170
1x175
fx180
fx180
1x180

Power Clean:
5x45
2x3x135
2x155
2x185
1x205

HBBS:
5x225
5x275
3x295
1x315
1x335
1x365
1x385

First time I've done high bar intentionally and it felt a little weird on my traps, but the rest was fairly easy. I tried to do these traditional HBBS style as well with toes/knees pathing forward and it didn't seem like I had any flexibility issues. I'm going to keep on doing HBBS.


1825 cals, 117 p, 177 f, 46 c

1/7:

BW: 209.6 mehhhhhh, had a lot of cals over the weekend

Warmup: foam roll + some mobility and stretching + 250m row

C+J:

5x45+1
5x45+1
3x95+1
3x135+1
3x155+1
3x175+1
1x205+1
1x215+1

Front Squat:
5x135
3x225
5x3x280

OHP:
5x45
3x135
5x5x160

This was hard as **** for some reason.

Chins:
9,8,7

9 is a WR and I'm pretty sure I could hit 10 with full rest.

2073 cal, 175 p, 105 f, 101c

1/8:

BW 207.8

2432 cal, 190 p, 138 f, 158 c

1/9:

BW 206.8

Warmup: foam roll + 3x10 shoulder dislocation + 3x10 band pull aparts + 3x10 Rock n Roll + 3x10 heel jumps

Muscle snatch:
2x10x45

Snatch:
2x10x45
2x2x95
2x2x135
2x155
1x165
1x170
1x175
fx180
fx180
1x180
fx185
fx185
1x185
fx190
fx190

I really suck at getting under the bar. Sometimes I just do a snatch pull and if I could pull myself under the bar I think I'd start hitting some of these heavier weights.




Deadlift:
5x175
5x225
3x315
5x365




Superset next two exercises
Overhead Squat:
5x45
5x65
3x95
3x115

Squat Jerks (I guess that's what these are called, basically Kendrick Ferris jerks but squatting under them as well):
5x45
5x65
3x95
3x115

Push Press:
3x135
3x155
3x185
1x205
1x215
1x225
1x235
1x240


2520 cal, 188 p, 121 f, 196 c

correction to macros for 1/9:

2140 cal, 164 p, 101 f, 185 c

accidentally put 4 chick-fil-a spicy chicken sammiches (no bun) on my log for lunch instead of 2

1/10:

BW: 208.8

Warmup: foam roll + stretching + 3x10 shoulder dislocations + 3x10 Rock n Roll + 3x10 heel jumps

Power Clean + Power Jerk
2x10x45
2+1x95
2+1x135

Power Clean and Jerk
1x155
1x165
1x175
1x185
fx205
1x205
1x205
fx215
1x215
1x215
fx225
fx225



Front Squat:
5x155
3x225
1x275
fx305
1x305 + fx305

OHP:
5x135
3x155
5x170




That 5th rep was janky as ****. But after not hitting 225 2x for power clean and failing 305 on front squat twice, it was nice to end on a positive note.

2194 cal, 164 p, 101 f, 150 c

if you lower the presses faster, you get a clean 5th and maybe a 6th imo

Thanks for advices. I have a 5x5 volume day OHP on Monday where I'll practice this so I can hopefully pryyesss out 175x5 next week and I'll try to video.

Lol guy at the end: AWWWWWW YAAAAAAA

Do you make this Xfit bitches hold your camera every time? Baller status

hahaha, I usually just set my phone on a bench and use a kettlebell to prop it up so I get the same angle most of the time. I was going to do it for this, but I was worried I wouldn't be able to see full ROM so I had my buddy film it.

Odd related story, recently the box I go to has given me part of their whiteboard to create my own barbell club and I write my programming up there if anyone wants to follow. At first it started as an inside joke, since I come in and do my own thing. Now it's reality and it just so happens that the person holding the camera is the other member of the club.

Jan 7 - Monday Workout

I can see how you got so strong. Solid programming.

That was sent to me on Sunday and I wrote down my programming the next day once I got there. FWIW right now it says:

Friday, Jan 11-
Eat, drink, and be merry

Moving forward, I think I'll start putting "sleep 8+ hours, eat all the protein, see you Sunday" for Friday/Saturday.

Crossfit: We dont even give enough ****s to spell your name right

cool story tho bro. No seriously, it is cool and it was a story

True assessment of the story. Everyone misspells my name though, so I'm mad and I'm sure it was a mistake. Anyways, it got corrected and I didn't have to fix it, so that's a win.

1/11:

1928 cal, 180 p, 84 f, 100 c

1/12:

2131 cal, 162 p, 105 f, 110 c

1/13:

BW: 207.4

Warmup: foam roll + mobility/stretching + 3x10 shoulder dislocations + 3x10 Rock n Roll + 3x10 heel jumps

Deficit DL (1"):

2x5x95
2x5x135

Snatch:
2x2x95 (1/2" deficit)
3x2x135

Not pulling heavy from the floor until I fix my back in the Set position.

HBBS:
5x135
5x225
5x265
3x315
1x365
fx385

Hit this last week, so I'm not exactly sure what's going on here. Since I'm on a deficit, I should probably steer clear of this 1RM attempts on a weekly basis, just not sure how I want to program them.

Women's Press:
5x95
2x5x145
2x5x195

Really easy and don't really care about progression here. I was actually planning on trying to do sets of 10, but I was kinda mixing this in between my skwats and I was tired.

3091 cal, 185 p, 183 f, 108 c

1/14:

Warmup: foam roll + mobility/stretching + 3x10 shoulder dislocations + 3x10 Rock n Roll + 3x10 heel jumps

Deficity DL (1"):
2x5x95
2x5x195

Clean:
2x5x45
2x3x45
2x3x135
3x3x185

Not pulling heavy from the floor until I fix my back in the Set position.

Front Squat:
3x135
3x185
3x225
1x255
5x5x285

Last set was kinda tough, but I'm going to keep moving up 5lbs.

OHP:
5x95
3x145
5x5x160

This was ridiculously hard. Probably going to cut volume back to 3x5 so I can continue linear progression. I noticed I'm not paying attention to rest when I do these too, so that would probably help.


1988 cal, 193 p, 85 f, 100 c


1/15:

BW: 207.0
BF: 19.6% (caliper)
LBM: 166.4

That's -1.8 lb bw, same BF%, and -1.5 LBM since last caliper test (1/10). I think Tuesday mornings are a good day for me to determine my BF% and I'm going to try and keep doing them every Tuesday morning.

1/16:

BW: 207.2

Warmup: foam roll + 3x10 shoulder dislocations + 3x10 Rock n Roll + 3x10 heel jumps

Muscle snatch:
2x10x45

Snatch:
2x10x45
2x2x95
3x2x135

Deficit DL (1"):
5x135
5x225
3x275
10x315

These felt pretty good and I had someone queuing me when my back was straight so I could have instant feedback and try to remember what it feels like.

Snatch Balance:
2x5x45
2x3x65
2x3x95


Two-Arm KBS:
10x24kg
5x10x32kg

Really wish they had some bigger KBs.

L-Sit Chins:
3x2

These felt a little weird so I didn't do a lot of reps. Going to be doing these going forward instead of standard chins.

3740 cal, 201 p, 177 f, 341 c

Had pizza twice due to no time for cooking and it was easily available.

gl with bulking, will be following.

Wait, wait, wait ... So you only lost .3 of a pound of fat and 5x that much lean body mass on a cut??? Does that make sense? If so is it even possible to lose bf% of your losing lbm at a ratio that is worse than your current bf% composition?

Obv, I know that's not the case but why do you think these are the results you've gotten, lol measurement variance?