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Saturday, May 29, 2010


Start of a new bulking cycle where I'll be doing a program called the Russian Bear for Shoulder Press, Deadlift, Bench and probably Squats. You work up to a heavy set of 5. Then do 90% of that for 5 (2-3 min rest). Then 80% of the original heavy set of 5 for 5 to 10 sets of 5 (30-90 sec rest). The first two sets of 5 is the strength work, the last 5-10 sets of 5 is the hypertrophy/strength work. Dave Williams S&C Coach at Liberty University highly recommends the program and has seen great results in his athletes on it. Pavel wrote the program. Should be an interesting 2 months. I have a spreadsheet breaking down all the percentages if anyone is interested.

Weighed 209 today.

Shoulder Press
135 x 5 (PR compare to 117.5 x 5 on 2-19-10)
122.5 x 5
10 x 5 107.5

DB Row
90 x 5, 95 x5, 100 x 5 (PR) ran out of standard DB so had to use 2" fat bar DB on last set which made it a good deal tougher

Floor Press
175 x 5, 195 x 5, 205 x 5 includes 40lb of chain (PR)

Thursday, May 27, 2010

Deadlift, GHR 5-27-10

Deadlift - 320 x 5, 340 x 5, 365 x 5 (+65lb PR)
GHR - 3 x 10

Tuesday, May 25, 2010

Bench, Chin, PP 5-25-10

Bench Press - 135 x 3, 155 x 3, 175 x 3, 5 x 3 185lb + all sets w/ 40lb of chain (225lb total) PR
Weighted Chin - 3 x 5 40lb
Push Press - 135 x 5, 155 x 5, 175 x 5 (+15lb PR and 1 rep from 2-25-10)

Jerk, BS, 'Gorilla Madness' 5-25-10

Jerk - 135x3, 155x2, 185x2, 205x2, 225x2, 245x1, 260x1 (+5lb PR)
Squat - 225x3, 250x3, 265x3, 295 x 3 (+ 20lb PR from 1-25-10)

Implements of destruction:

'Gorilla Madness'

3 Rounds for time:

5- KB Swing 88lb
4- Tire flip - 475lb
3- Sandbag 90lb from ground to over top crossbar of 7' power rack
2- Deadlift 2" fat bar - 400lb
1 - 115ft Farmer Walk w/ 88lb KB and 70lb KB


That was the most fun I've had in a wod in a long time. Everything taxed our grip. My buddy Dan was lying on the ground after killing the wod in 8 min and change and coined the name for the wod. I'll have to try this again when I get some metcon capacity. Will be able to get it down around 9.

Saturday, May 22, 2010

SP, Row, Dip 5-22-10

HSPU to 25lb bumper 3 x 3
Shoulder Press - 5/100, 3/115, Max 130/8 (+2.5lb PR compared to 127.5/8 5-4-10)
DB Row - 65/10, 70/10, 80/10 (PR)
Weighted Dip - 3 x 5 40lb (5lb PR)

Cash Out: Kneeling Jump Squats - 3, 3x45lb, 3x65, 3x85, 1x95

Never tried kneeling jump squats before. Should have more in me. I think I'll do them inside the cage next time.

Thursday, May 20, 2010

Snatch, Dead, GM 5-20-10

Split Snatch - 135/2, 155/2, 165/1, 175/1, 180/1 (+10lb PR)
Deadlift - 275/3, 305/3, 325/3, 345/3, 365/3 (+60lb PR)
Good Morning - 135/5, 150/5, 160/5, 170/5 (5lb PR)

First time in loong time trying split snatch. Done very little of them. Decided to try something different and see how I did with them because I feel real comfortable splitting when Jerking and I have a strong pull and a weak receiving position at the bottom of the standard snatch. And wham! 10lb PR. Saweet! The 180 wasn't competition legal, had a press out with my right arm, but I'll count it as a gym PR. Here is the video, including Bergen who is my first official client as a personal trainer outside the Academy which is kinda cool. Bergen is a 17 y/o novice lifter who I've been working with for a month on Starting Strength:

Bergen is doing great. Steadily adding 5lbs to his 3x5 squat 3 days a week for the last month. It'll be fun to see how he progresses. Just needs to learn how to EAT!

Slight tweak on the outside of my right elbow (supinated grip side) after set of 365 so stopped there. Was going to go for 385 which I would have gotten then 400 which I'm not sure if I would have pulled time.

Tuesday, May 18, 2010

Chin, Bench 5-18-10

Weighted Chinups - 5 sets of Max with 25lb Tactical Vest - 8 (deadhang), 11, 10, 10, 10
Bench - 3 x 5 190lb (5 rep PR ... compare to 175x4 on 2-3-10)

On pullups I regripped the bar once each set since my grip was the limiting factor and I wanted to get in the work. Probably rested too much between the last few sets.

Tuesday, May 11, 2010

PC and Jerk for 15 min 5-11-10

From Xfit Football:

Perform 2 Power Cleans and Jerks on the minute for 15 minutes ... I used 185lbs

*Start the clock. At the top of every minute perform 2 Power Cleans and Jerks
*Use a maximal weight 90% of 1 RM Power Clean
Post rounds completed to comments

185lbs is 82% of my 1RM power clean of 225. I realized doing it with 200lbs (90%) wasn't going to go so well. 1st round Power Jerks. After that Split Jerks.

Finished all 15 Rounds.

This was a tough but good one. Next time I'll bump it up to 200 and see what I can get. 2nd day in a row of doing a metcon. Yeah it played to my strength, but a metcon nonetheless. I'm impressed with myself.

Thruster, Deadlift/HSPU/BJ 5-10-10

Inspired this weekend by the Crossfit Masters Regional, I worked up to a 1RM Thruster. Haven't tried it in well over a year.

Thruster - 155/1, 175/1, 195/1, 205/1, 215/f1, 220/1 (~65lb PR), 225/f

Happy with that effort because it beat my Push Press from 3-11-10 of 215. Theoretically one's Push Press should be just a hair stronger then a thruster, right?

Josh was over today and brought his Australian buddy James who is on holiday. Dan gave Josh and I this wod to do. Josh got 12:40ish. He really should have scaled the weight down on the deadlifts, since his back was rounding, but he ground through it.

7 Rounds:

3 Deadlift 275lb
4 HSPU - to abmat with a spotter assisting
9 Box Jump - 24"


Deadlifts were broken up with quite a few singles. Felt pretty heavy which I think is because I'm so out of cardio shape. 1st two rounds I did 6 HSPU, then dropped it to 4 to match what Josh had just done because he started failing in his 2nd round of HSPU. All my HSPU unbroken. I got a lot of assistance on them, probably more then Josh did. Box jumps were 1st, 2nd and last rounds unbroken the rest were jump up and step downs with 1 or no breaks.

Fun wod though, legs felt like jelly on those box jumps. Metcon madness baby.

Sunday, May 9, 2010

Bench 5-8-10

Rest Week

Bench 175 x1, 195 x 1, 215 x 1, 225 x 1 (+25lb PR compared to 3-10-10), 230 f

Thursday, May 6, 2010

Deads, GM 5-6-10

Deadlift - 235/5, 265/5, Max 300/17 (+ 25lb PR compared to 4-3-10)
Good Morning - 95/5, 115/5, 135/5 got interrupted and had to stop the workout there

Tuesday, May 4, 2010

SP, FP, Chin, DB PP 5-4-10

Shoulder Press - 100/5, 115/3, 127.5/8 (PR)
Floor Press - 155/3, 175/3, 195/3
Weighted Chins - 40lb 5,4,4
DB Push Press - 5 x 5 70lb

Did floor press 3 x 5 190lbs including 40lbs of chain last week. 195x3 without chains was considerably more difficult. Makes me realize using chains is definitely easier then the same corresponding weight with all plates. In other words it works as intended, stressing the end of the movement much more.

Monday, May 3, 2010

Boxing 5-2-10 Squat, Jerk 5-3-10


30 min of boxing. Jump rope. Heavy bag. Lots of focus mitt work.

Qualifies as a metcon methinks.


Squat - 220/5, 250/3, Max 280/5 (+ 4 rep PR)
Jerk - 185/2, 205/2, 225/f2, 245/f

On the 5th rep Josh was spotting me and my left elbow hit his knee at the bottom of the lift, causing me to fail. I was feeling good for that rep and maybe one more. I re-racked the bar, did one more and then failed on the 6th rep. Mentally it screwed with me, but I would have only gotten 5 maybe 6 anyways.

The jerks felt heavy today. Haven't failed at 225 in a long time.

Thats all she wrote today.

Sunday, May 2, 2010

Bench, Row, Dip 5-1-10

Bench - 125/3, 145/3, Max 165/16 (+2.5lb and 2 rep compared to 4-24-10)
Bent Rows - 135/5, 165/5, 185/5, 205/5, 3x5 215
Dip - 3 x 10

Double date with wife and a buddy his wife. We were able to sneak in a workout at his place afterwards while the wifeys talked. Didn't have access to my log and on bench should have done 5, 3, 1 with the max set of 170 instead of 165lb, but forgot. Oh well, still a PR and only 5lb difference from what I should have done. Did the bent rows much less strict then I've been doing them allowing me to use a lot more weight.