oh ok thts cool about the weightlifting comp. got one in november. whats your total right now

My total would probably be somewhere around 175 kg right now. I would like to be a little stronger before I consider competing though.

---------

10/18

Hang C&J

Find 1RM, then 3x1x90%

45 x a bunch
2x1x95
135x1
155x1
175x1
190x1
205x1
210xf, f (failed jerk the first time and didn't attempt the jerk on second set)
3x1x185

Pretty sure 210 is a hang clean PR, so that's good.

Snatch Balance

2x1x135
155x1
175x1
185xf

Abz

Ab wheel rollouts from knees - 2x10, 2x5

Conditioning

4 rounds of:

10 40# ball slams
ME double unders

I ended up doing between 15-20 double unders each round. I took a bit of an extended break between rounds 3 and 4 because I was originally only planning on doing 3 rounds, but changed my mind.

10/19

HBBS

45x10
135x5
175x2
205x2
235x2
245x2

easy

Snatch Complex

3 Snatch Pulls + Snatch

95x1
105x1
125x1
3x1x145

These were not bad either.

C&J Complex

Clean + 3 Front Squats + Jerk

2x1x135
150x1
3x1x160
2x1x175

This was a bit too easy at 160 where I was supposed to do 5 sets, so I moved up a bit. Got video of the last set, will post at some point.

Front Squats

145x3
175x3
2x3x195

This wasn't bad at all either. My energy levels were good. I ate a few protein bars and had 2 cups of coffee 2 hours before the gym. It's not quite Craze, but I think it made a big difference in helping me not drag ass.

do you follow a meal plan? if not i think it would be a good idea to maybe take note of what you are eating everyday and how it makes you feel and then reflect after a month or so. try diff things and see what works. would be cool if you could post what you eat everyday in here along with your work out plans. some fats are better to eat than others and i noticed a huge diff in my energy and gains by tweaking my carbs to fat ratio. seems like you are working hard and enjoy lifting heavy weight so i think it would be a huge mistake not to pay as much attention to this as you do lifting. what supps are you on?

That's awesome! Good luck with the competition!

Thanks but I haven't decided yet if I'm going to do it.

10/20

400 meter warm up jog
Stretching

4 rounds:
25 air squats
400 meter run

13:52

No access to gym for the next few days, but have access to a track at least. 400s were all around 2:15ish. Slow pony.

I don't follow a meal plan, don't track macros and don't even track calories. I try to eat relatively clean but I eat a lot, perhaps a bit more than I should.

I don't take any supplements, don't even drink protein shakes. I should get more serious about nutrition. One of these days I will. Maybe.

Clean and jerk complex @ 175# from yesterday

www.youtube.com/watch?v=_RlP6UMdWas

ill prob get on your nerves with all my nagging but come on bro! really? it dosnt need to be complicated but you have to at least make sure your getting enough protein, carbs etc. or your really just wasting your workouts. you are dedicating time money energy to this. im guessing there is also an enjoyment/happiness aspect of it and i guarantee you will get more of tht out of it by accomplishing what your capable of. you dont even need supps if you eat a balanced diet but it dosnt sound like you have tons of time so i would start a protein sup and a mens multi vitamin. i dont know what kinda carb intake you will need but you should prob be looking at 1-1.25grams of protein per pound of bodyweight. a lot of people think its time consuming and expensive to eat right but thts bs. get a slow cooker for like 30$ throw a few pounds of chicken in there and get some rice and veggies. you can cook for a few days in advance it easy. eggs and oatmeal in the morning with a banana. protein shake and banana right after workout. get some fats and calories in there. eat whatever else you want to besides tht but give your body and muscles what they need to get strong and recover. ok im done sorry

FYP

Have you not seen my nood I posted somewhat recently? I'm basically 10% bf give or take 10-15%. Cutting not necessary.

Nah, I haven't seen it unfortunately, otherwise I'd have it tucked away in the ol spank bank. Pretty sure our squats are converging, though, so you'd better get on the stick and use all that extra belly for something.

I've been following your log. Very troubling. Even more concerning is that fakebusto is basically as strong as me now as well.

Ehh, that dude can do standing ab wheels - genetic freak but he just didn't know how to lift. We will all absolved from comparison when he finally follows H&F advice and his total is 1500 in a year at 170lbs bw.

Genetic freak or not I can't let him catch me but I won't be in a proper gym again until Wednesday night at the earliest. I feel so defenseless. Fb is hitting new heights while I'm eating vegan food and losing all my gains.

---

10/22

400 meter walk
Rkc planks
Stretching

4 rounds of:
10 burpees
400 meter run

11:58

I looked back at my journal from when I started crossfit in April 2012. I did the same workout as above for only 3 rounds and it took me 13:58. Nice to know I haven't lost a step even though I basically weigh the same now as I did then and don't do very much conditioning work now.

Nutrition so far today: 4 chocolate rugulach and two cups of coffee with skim milk. All aboard the gains train. Choo choo.

10/24

Push Press

45 x a bunch
95x5
135x3
155x1
175x1
185x1
190xf
3x3x160



Jerk Drive

3x3x230

First time doing these. I didn't particularly like them nor was I sure if I was doing them correctly.

HBBS

2x5x135
175x5
205x5
230x3
3x3x245
265x1

The last rep on sets 2 and 3 at 245 were legit grinds. Monte confirmed stronger than me At least I have the deepest squat in H&F.



Weighted Push Ups

3x10x+25

Conditioning

I started doing a metcon which was supposed to be EMOM:

6 push presses
8 pull ups
10 70# KBS

I finished the first minute and decided I wasn't feeling it, so I did a few more swings and 2 sets of 5 strict presses @ 115 from the floor and called it a day.

Videos still being processed. F5ing furiously...

POW rustles are difficult to obtain, but therefore that much more satisfying

Monte doing God's work

Both of you rustling my jimmies with all this progress. Fake B going to leave me behind in the dirt on squat at 145 pound body weight. Devastating.

Youtube rustling my jimmies as well. I tried uploading the squat video twice without success.

Eta: Finally got video to upload, but it's sideways (like my squat progress) and I don't know how to fix by phone. I'll fix it after work.

https://www.youtube.com/watch?v=IrPnjorNN-c

10/25

Snatch Balance

45x5
2x1x95
135x1
145x1
155x1
165x1
175x1
180xf,f

I noticed significant butt wink in the video.



Snatch Pulls (from mid-shin on blocks)

4x3x200

These were pretty easy

Front Squat

145x5
170x4
195x3
3x1x220

Push Jerk

2x1x135
135x2
145x1
155x1
165x1
185x1
195x1





Good Mornings

3x5x95
95x10

I'm not sure if I'm doing these right. They always feel awkward. Form check please?



Conditioning

~5 minutes of double unders

That is impressive depth on those squats POW.

For GMs, I think there are a number of ways of doing them. I tend to keep the bar further back on my rear delts. Also I bend my knees a bit as I push my hips back as the weight comes down until my back is around parallel with the ground. I pretty much follow the form in this video:

Thanks for the video. Hopefully I can figure out how to do them properly. I've never been a big fan of good mornings in general though.