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Friday, December 18, 2009

CSA 12-17-09

Snatch - 30/2 x 3, 40/2 x 2, 50/1, 60/1, 65/1, 67.5/m
Clean & Jerk - 50/2, 60/2, 70/1, 80/1, 90/1, 95/1, 100/m
Front Squat - 100/1, 110/1, 120/1 PR
Block Jerks - 90/1, 100/1, 105/m, 107.5/m, 95/1

Happy with my FS PR of 264lbs (+ 11.5 lb). I weighed 200lbs for the first time ever (middle of the day after lunch yesterday).

So in the 2 months that I've now been at California Strength Academy, I've gained 13-15 lbs, my front Squat has gone up 30lbs, High Bar Back Squat + 55lbs, Snatch + 10lbs, and Clean and Jerk + 26lbs. My form has also improved a good deal. I'd call that some quality gains that I'm very pleased with. It'll be interesting to see how long I can continue making similar jumps.


Brian said...

Wow, those are some great gains in such a short amount of time. Great Job!

For the weight gain, is that mainly from a change in diet or the strength gains you are seeing. If diet, what are you doing differently?

JAK said...

Thanks Brian!

I'd say the weight gain is from a combination of things. Definitely mainly from a change in nutrition. I went from a eyeball measured zonish/paleoish diet to a shove as many calories down my pie hole as possible diet. I try to stay pretty clean with my calories but don't worry about it too much, as long as I'm eating as often as possible. I drink about 3/4 of a gallon of whole milk a day which is 1,950 calories right there. I eat breakfast every day, try and eat every 3 hours, try to get lots of protein and a truckload of healthy fats such as lots of nuts, pounding olive oil straight from the bottle, guacamole, etc. Just eat like a starving boy scout camp and sop up the milk like a room full of cats.

That combined with no more metcons, and lifting heavy 3 times a week. Add that all up and you get some nice muscle mass gain with a tad bit of fat gain too.

Certainly doable while crossfiting, just tougher because of all the calories you are burning doing metcons. Eat like a horse!

Nice blog by the way ... I just started poking around it today. Good to 'meet' ya!

Dan said...

You're twice the man you used to be, twiggy!

Hopefully you can make CF at "The Office" on Thursday. Jason Highbarger will be there on both Christmas Eve and New Years Eve to train us from 1300-1400.

And are you down for a Wednesday night lift at your pad? Let me know!

(Studly gains, by the way!)