Yeah buddddddddday!

Shows up overweight and without enough sleep.

2nd place and personal PR.

Impressive work dude!

Thanks!
Skill game imo.
Thanks!

Programming Update:

Since I need to work on my cleans, I'm going to be doing those first on every training day except my weekly #MaxOut session, which I want to continue to mimic a meet environment. My squats squandered on Bulgarian, so I'm going to follow the Gale Hatch Squat Cycle (link). I only have to squat twice a week, but it's back squats followed by front squats. This is a 12 week program and I plan to compete again roughly 4 weeks after this squat programming is finished. To make sure I can do these workouts and continue to practice weightlifting, I separated them into their own session. Also, I want to see if can handle two-a-days on certain days. So, I'm going to do one on Tuesdays for the next couple weeks and see how recovery goes. If it's fine, I'll add in a second one in the future but haven't figured out how to program that yet. Programming for Olympic movements are very fluid and not set in stone, but this is something I'd like to try to get in some volume. I have added in ab wheel rollouts and pullups as assistance work to strengthen my core and upper back. I also have three days of rowing to increase my cardio capacity in this phase of training.




10/14 PM

Light day, just greasing the grooves for this week. Most of these lifts were power versions, but I'm too lazy to notate that and don't remember which specific ones.

C&J

10x20,2x60,2x70,2x80
90,102,110,2x1x105

Snatch

10x20,2x52,2x62,2x70
3x1x80

Ab Wheel (Kneeling)

3x8xBW

Rowing
10 intervals of :30s row, :30s rest
1541m total


10/15 AM

Not a bad session and some of these sets were kinda hard. I need to find a cheap and easy way to get caffeine on these mornings since waking up earlier and making coffee isn't an option.

HBBS

10x20,5x70,5x93,5x102
10x113,8x131,6x141,4x150

Front Squat

5x70,5x84,5x91
3x5x106

You probably know this, but give yourself >1 hour between wakeup in the AM to lifting for back safety.
http://squatrx.blogspot.com/2010/01/...n-morning.html

gl w/ AM/PM days. In before 3x/days.

I was being dependent on the gym schedule, but I think worked something out that will allow me to come in a bit later so I can get the needed fluid redistribution time while also getting to work on time.


10/15 PM

Glutes a little tight to start but I lax balled them and got nice and warm. Upper back also tight, but I think that's from 5 rep front squats.

C&J

10x20

2 second pause below knee + 2 second pause at bottom of jerk

2x60,2x70,2x80
90o,102o,110o,115x (fail clean)
3x1x105

Snatch

10x20

3 position snatch (full snatch, hang above knee, high hang)

52,62,70o,80x (fail high hang)
3x1x70

Pullups

3x9xBW

10/16 PM


C&J

10x203x60,3x70,3x80,3x90
2x102 (x 3rd clean)
3x3x90

Jerk was really wearing me out and I have zero issues with it, so just did cleans for my drop down sets.

Snatch

10x20,2x52,2x62,2x70
1x85 (x #2)
5x2x75

Ab Wheel (kneeling)

3x8

Rowing
500m, 1m54s
3m rest
250m, ???

Right leg started to cramp during the second set of what was going to be three. I shut it down and did some extra foam rolling.

10/17 PM

Snatch

10x20,2x52,2x62,2x70
79,93,102xxo

C&J

2x61,3x70
84,93,102,111,120,125xo,129xx

Clean Deadlift

3x129
3x3x143

Pullups

3xBWx9



10/18 AM

HBBS

10x20,5x60,5x84,5x102
10x113,8x123,8x132,1x141

Of course after the prognosticating prick mentions AM squatting, somehow I hurt my midback on the final set. It was supposed to be a set of 8 but I immediately felt some pain at the part of my back where the rib cage meets at the bottom. It hurts more in my ribs than it does my back and also hurts a little bit while breathing. I'm hoping it's just a rib issue and not a disc injury... I has a sad either way.

sheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee eeeeeeeit- hurts while breathing sucks- hope it is nothing big. glglgl

Damn. Get well soon, Fredd.

Turned out to be a strained intercostal muscle in the left part my back where spine and ribs meet. I got some advice to just take some rest and 800mg of ibuprofen 3x a day, so I took it. Rested Friday-Sunday, with some very light OHP and HBBS on Sunday. Those reps felt good, so I decided to lift today.

10/21 PM

C&J

10x20,2x60,2x70,2x80,2x90
102o,110o,120ooo

Snatch Straps

10x20,2x52,2x65,2x70,2x80
85o,90o,95oxx

Ab Wheel (Kneeling)

3x10xBW

C&J

110o,125o,134xxxxx

Saw somebody using a new bar, so I decided to jump in and take over. The new bar has a different knurling and a lot of whip, so I thought it would be good for me to practive heavy weight. When I saw the guy lifting he just failed 125 a couple times and decided to drop down and work his way back up. We both hit 110 easy, he hit 115 and I skipped, then he failed 125 and I crushed it. He called it after a few more attempts and I failed 134 5 times in a row and got closer each time. I actually caught a clean but wasn't able to stand it up. I blame this on just being tired after doing a lot of lifting, but I should still get that ****ing lift.

HBBS

5x60,2x102,2x125,2x134,2x143,2x152

All reps had a 2 second pause at bottom

10/22 PM

C&J

10x20,2x60,2x70,2x80,2x90
102o,110o,120o,125xx,102ooo


Snatch Straps

10x20,2x52,2x65,2x70,2x80,2x85,2x90,1x90 (x 2nd rep)


Pullups
10,10,9

10/23 PM

HBBS

10x20,5x70,5x80,5x90
10x113,8x122,8x132,8x141

Final set had a grinder rep at the end. LOL me.

20 minute break

Front Squat

5x70,5x80
5x91,5x102,5x106,5x106

10/24 PM

MaxOutThursday, so it's in lbs.

Snatch Straps

10x45,2x115,2x135,2x155
175o,195o,215o,235x,195o,215xx

C&J

10x45,2x2x135,2x155,2x185
205o,225o,245o,265xo,285o,295xxo (PR)

The clean was a little out front so I landed on the ball of my foot. I didn't even bother to put my heels down to stand up. Just wish I had video but I left camera at home.

10/25

C&J

5x20,3x52,2x62,2x70,2x80,2x90
102ooo,112o

All power jerks. Just working on that to try something new.

Box Jumps number is inches

3x30
singles @ 33,36,39,42,45,48f,45,48f,45


10/26

C&J

CrossFit Grace - 30 clean and jerks at 135# for time

Finished in 2m23s, which was a 27 second improvement over my previous best. Completed 16 unbroken reps and then went on to doubles and singles; I even dropped the bar on my head at one point, naturally I finished the workout. Did this as part of a fundraiser for breast cancer awareness.

power jerks, box jumps and wod times? tthric.

10/28 PM

HBBS

10x20,5x70,5x80,5x102
10x113,8x122,6x132,6x141,6x150

20 minute break

Front Squat

5x70,5x80
5x91,5x106,5x114,5x114

Deadlift

143,184,188,193,206 (PR)

Got video but youtube has processing AIDS right now. I'll post later.

Ab Wheel (Kneeling)

3x10xBW

GHR

3x10xBW

Dat dere Assani back. Snap city bitch snap snap city. At least they were all relatively easy.

i remember my first beer.

looked easy though the rounding surprises me with all the pulling you do in training. Looks like 215ish would be pretty doable. 225 if you trained it hard for a while.

Odd indeed to see such rounding, especially given how easy you make the pull look.

Ya I could actually feel the rounding on the 206 so I didn't go heavier. I guess I'll just go back to Oly lifting and DL 500 sometime around March or April next year.

So, looked through my log at deadlifts because I know I train them infrequently. Since July 1, I have had three deadlift sessions. On July 20th I set a PR at 186kg, (+3). I did a 3x3 set of clean deadlifts on Oct. 17th and then did yesterday's 1RM session. So, I guess the secret to adding 20kg to your deadlift 1RM is to do it less than once per month. #science

I guess explosive pulling with submaximal weights (snatch and clean) + squatting results in a bigger DL. #morescience

Indeed it does. This only magnifies how terribly I did my squat programming. Def need more light days and it gives me some ideas once I finish up this current squat cycle.


10/29 PM

C&J

10x20,2x70,2x80,2x90
102o,110o,120o,125x
2x2x102

Snatch

10x20,2x52,2x62,2x70,2x80
90o,95xx
80o

Pullup

3x10xBW

Metcon

3 rounds for time:
250m row, 10 KBS (75#)

5:09

10/30 PM

C&J

10x20,2x60,2x70

Clean

2x80,2x90,2x102
110o,120o,125xxo

Snatch

10x20,2x52,2x62,2x70
80o,85o,80ooo

Barbell Curl

3x12x20

GHR

3x10xBW

Chinup

13,12,7

Ab Wheel (Kneeling)

3x10xBW

10/31 PM

Workout in pounds because Thursday.

C&J

10x45,2x135,2x155
175o,225o,245o,275o,295xo,305xxxx

295# make here:

http://youtu.be/LpeIKQD1uQA

Almost got 305 on the first attempt but missed the clean a little forward. Then was mentally out of it for the other three misses.

Snatch

10x20,2x135,2x155,2x175
185o,205o,225xx

Snatch High Pull

3x225,1x255

Pullup

10,10,9

Close Grip Bench Press

10x45,5x135,5x185,3x205,2x225,1x235