CARPE FERRUM

2011-06-29T08:33:00.000-07:00

Starting a new program called Greyskull Linear Progression. It will include strength work of squat, deadlift, bench, shoulder press, weighted chinups, and lots of burpees, 2 metcons a week, 20-30min walk in the morning before breakfast (called a fasted walk), grease the groove method pushups and chinups throught the day 6 days a week. All in all a good program for my weakened state me thinks.

6-8-11
Fasted Walk in am
Shoulder Press - 115lb x 2 x 5, max 115lb x 10
Weighted Chinup - 5lb: 6, 8
HBBS: 95x5, 135x5, 155x3, 185x2x5 .. hamstring tightened up so stopped there

6-9-11
Fasted Walk in am
Frequency method (grease the groove method) Pushups 4 sets of 20 and Chinups 4 sets of 6

Deadlift 295x12

6-25-11
Bench 155x2x5, max 155
Weighted Chin 5lb-6, 7.5lb-8
Deadlift 300x12

6-28-11
Fasted Walk in am
frequency chinups 4x7, pushups 4x17

Shoulder Press - 115x2x3, max 115-9, 10th went up but took a step forward so not counting it
Weighted Chinup - 7.5lb - 6, 8
Squat - 185x2x5, max 185-10 ... I'm such a weenus. Don't know why squats have gotten so very weak. Switching from low bar to high bar has some to do with it, I'm weak in the bottom. But still, I've lost 90lb+ on my squat.

Back Sprain and Catchup 5-11-11

2011-05-11T16:20:00.000-07:00

Its been far too long. I injured my back and didn't workout for a while. Apparently walking into the garage gym, picking up a 70lb kb and swinging it for a warm up was a recipe for re-spraining an old back injury. I've been doing a few workouts here and there, without much consistency and on no particular program, but failed to blog them. Here are most of them:

5-7-11
Push Press - 95x5, 135x5, 165x5, 175x5, 190x5
Back Squat - 95x5, 135x5, 165x3, 195x3, 225x3, 245x3
2 min max distance farmers carry w/ 2 70lb kb - ~250 yards
5 min rest
2 min max overhead with 70lb kb - 27
5 min rest
2 min max 195lb pwr clean - 12

Did the workout with Dan at work. He got 190x4 push press, deadlifted 365x2 instead of squats, and about 260 yards on farmers carry, 26 overhead, and 16 cleans. That was a fun strongman style workout. Probably should have added one more 2 min cycle, but we ran out of time.

5-5
250m hill sprints x 3

4-28-11
Suitcase jumping deadlifts w/ 2 95lb dumbells 3x3
Tried to clean 2 95lb dumbells but no dice
Deadlift - 135x5, 225x3, 275x3, 325x3, 365x3
3 min amrap
10 wallball 20lb
10 pushups
3 + 9 wallball

4-26-11
Push Press 70lb kb 3x5
Super set:
Submax pushups: 20, 12, 10
Chinups: 8, 5, 5

4-14-11
1. Weighted 18" box jumps w/ 2 70lb kb's 3x3
2. Lunges x 8 95lb, 115, 135, 145
3a. back extensions 3x10 50lb
3b. toes to bar
8 min amrap:
4 laps 10 yard shuttle run: 2 70lb kb farmers walk
10 slam ball 20lb
4 laps 10 yard shuttle run 88lb kb held in goblet squat position

4 rounds + 1 lap farmer walk

4-11-11
Push Press 5's: 95, 135, 155, 175, 185
2a) ring dip: 7, 8, 4
2b) bent 88lb kb row: 12, 12, 12
Run 400m rest ~4min: 1:25, 1:34, 1:35

4-7-11
Ring Dips: 5, 7, 7, 7, 3,1,1 .. Sucky
Pullups: 20lbx3 superset 40lb db SPx12 ... Crappy
Ran out of time so, Metcon made up by Josh as I went:
Pullups: 20lbx3
10 20" box jumps holding 2 40lb dumbells
15 burpee jumping pullups
Not for time but slower then molasses. Somewhere around 4min.

4-6-11
Clean & Jerk doubles: 135, 155, 175, 195, 205, 215, 225 f, f, got clean f jerk, f clean
HBBS: 135x5, 165x3, 195x3, 225x3 .... Stopped there cause my quads locked up hard. I'm weak as a kitten.

3-26-11
Weighted Pullups - triples: 20lb, 30lb, 40lb
40lb KB Shldr Press - x 10, 70lb kb Shldr Press - 3xR, FxL
Grace w/ 90lb sandbag - 2:57
Weighted Ring Pushups - triples: 50lb, 70lb, 90lb, 110lb

3-14-11
Max Ring Pushups: 27, 14 (weak sauce), 19 or 20
Seated Shoulder Press with Strap Dumbell thingies - 50lb x 5, 45lb x 8, 10, 12

Didn't have access to any heavy dumbells or barbells, so fabricated a contraption using some random weight plates and an approximate 16" long strap that we looped through the plates. Then grab the strap and you have the plates dangling by a short strap. Causes it to be not as stable and use more stabilizers and reminded me of ring work. Worked pretty well for underground strength gym purposes (ie: no good equipment).

2-11-11

2011-02-11T22:26:00.000-08:00

Shoulder Press - 95x5, 115x3, 135x3, 150x3 (PR), 160x1 2nd rep went up but lots of leanback. Not counting it.
Skull Crushers - 65x6, 85x6, 85x6, 95x6, 95x6

stopped there ...

2-8-11

2011-02-09T08:26:00.000-08:00

Pre work
Kb snatch triples - 35lb, 53, 62, 70, 88 (a struggle)
Dynamic Box Squat to bench - 12x2 210lb

Post work -
5 rounds:
5 burpees
3 36" box jump (1st three rounds were 39" and that was pushing it so scaled)
Rest 2 min and repeat

2nd cycle was 3:22. 1st cycle 2 something. Apparently starting a stop watch is too difficult for this tard.

2-7-11

2011-02-07T21:38:00.000-08:00

1. 5 min handstand practice against wall
2. KB Press 62lb - triples x 7 (5th set w/ 70lb and f 3rd rep L hand), max R - 15, L - 11 + 3+1 to get to 15
3. Bench - 80% 190lb 3, 3, 3, 3, 2, 185lb 3, 3 max 135lb 6 ... This toasted me!

For time:
15 ring row feet elevated
15 Russian kb swing 88lb
400m trot with 90lb sandbag shouldered
10 Row
10 Swing
400m trot

9:31

2-3-11

2011-02-04T09:50:00.000-08:00

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Clean and Jerk - 95x3, 135x3, 155x3, 185x2, 205, 215, 225, 235f
Box Squat to bench - 135x5, 185x3, 225x2, max 250x10

switch to power clean on 235 cause of my coccyx and failed. Coccyx is still strained from snowboarding and receiving a clean wasn't so pleasant so called it there. No good mornings for same reason. Decided to be stubborn and do squats despite pain. I feel super crappy at the Olifts. Only have dropped 3-7%, but just feel awkward and out of sync compared to when I was doing them 5-6 days a week. Imagine that, right? But it sucks to regress on them.

15-10-5:
DB hang power clean and push press 50lb
Pullup

6:31

out. of. shape.

1-31-11

2011-01-31T22:37:00.000-08:00

1. Bench - 95x5, 135x5, 155x4, 185x3, 205x6
2a. 20lb weighted ring push ups 3 sets sub max - 17, 12, 10
2b. 20lb weighted chin up 3 sets sub max - 6, 5, 4
3a. Double 35lb KB clean and press 3 x 12
3b. GHD sit-ups 3 x 15

Probably should have used 53lb kb (only have one 44lb kb so thats not an option) so did a max set of double 35lb kb presses - 23

1-29-11, 1-30-11

2011-01-30T23:24:00.000-08:00

Built a sled/prowler. Need to beef up the skids, they won't last long as is.

1-29
Sled drag - 8 x 20 yards 225lb

1-30
1.Power Snatch - Doubles: 65, 95, 115, 135, 155, 175f, 165, 170f on 2nd
Snatches were crappy today.

2.Max height box jump. Worked up to 47" (12" box + 20" box + 4 45lb bumpers

3a. 3x95lb lunges x 20
3b. 3x10 GHR's (3rd set e/ 2 red bands)
3c. 3x8 hanging leg raise twists (while hanging raise one knee to opposite elbow)

1-24-11, 1-26-11, 1-27-11

2011-01-27T19:28:00.000-08:00

1-24-11
Snowboarding at Kirkwood with Dan

1-26-11
Power Clean + Jerk - 3's: 135, 165, 195, 205, 215, 225 f on 3rd
Box Squat ~20" bench at work - 135x3, 185x3, 205x3, 225x3, 245x9 (max out)
Good Morning - 135x5, 185x5, 205x5, 225x5, 225x5

Tabata 20 sec work/10 rest KB Snatch - 53lb - 5 min ... ranged from 10-7 reps

1-27-11
Shoulder Press - 95x5, 115, Max 122.5 - 10 (PR)
Weighted Ring Pullup - 40lb 3x5
Dip - 15, 12, 10

Week 1 Day 3 1-18-11

2011-01-18T18:36:00.000-08:00

The newly constructed toys. 165lb abd 90lb sandbag and 90lb furry beast.

1. Bench Press - 135x5, 165x4, 195x3, 207.5, 220x3 (ties PR), m the 4th, was hoping for 5
2a. Ring Push Up sub max - 20, 12, 16, 13
2b. Pullup, Chinup, Mixed Grip - 9, 7, 7, 5
3a. Handstand Hold against wall sub max - 21, 18, 25
3b. 44lb KB Around the world - 8, 8, 8 (each way)

Week 1 Day 2 1-16-11

2011-01-16T18:01:00.000-08:00

1.Snatch - heavy single then drop for 3 singles - 65x3, 95x3, 115x2, 135x2, 155, 175m, 175, 185mx2, 155, 155, 155
2.Deadlift - 225x5, 295x5, 335x5, 365x5, 385x5
3.Lunges - 115x16, 115x12, 115x12
4a.GHD Ext - 3x10 53lb
4b. T2B - 3x10

Strength Shop Cycle 1-14-11

2011-01-14T18:03:00.000-08:00

http://thestrengthshop.blogspot.com/2009/12/new-cycle-get-on-board.html

1.Push Press - 135x5, 155x5, 185x5, 205x5(pr)
2.Muscle Ups 3 x 3 - crappy at these now
3a. bar Dips 3 sets submax-12, 11, 9
3b. DB Row- 88lb kb + 40lb chain 3 sets submax-12, 11, 9
4.90lb Sandbag 200m zercher run - 2:53 and back 200m run w/ sandbag on shoulder - 4:39 total

I'm learning to love to hate sandbags. That Zercher run was tougher then I thought. I'm still in the process of deciding if this will be the cycle I stick with, but looks good so far. I happy with today. Pushed me to do some things I wouldn't have otherwise done, yet its exactly the kind of work I want to get in. Cut out the sprints due to time constraints. Going to contact Matt about it, and see if I can't pick his brains to be sure the cycle is inline with my goals. I'm also considering his Warrior Cycle which starts at the bottom of this page: http://www.tssathletics.com/1/previous/7.html Going to examine them closer over the next few days.

1-11-11

2011-01-11T19:01:00.000-08:00

Bench - 135x5, 165x4, 185x3, 205, 220x3 (PR) f on 4th
Weighted Dip - 25x5, 45x5, 60x3 (PR), 4th was shallow, f on 5th

AMRAP in 3 min:

1 Sandbag Clean 90lb + 1 burpee = 1 rep

21

Should have made that 5 min. But I'm a metcon retard for now.

Made a 90lb and 165lb sandbag today. Used a seabag and a combo of sand and mulch to fill out the rest of the bag. Should be fun to do some strongman type metcons with those puppies. Farted around with the 165lb bag and that is a brute. It'll be good for shelving it for reps like an atlas stone and doing shuttle runs. Thats about it for now. Tried to clean it but that was rough. A little more practice and I think I'll be able to clean it. Tried to put it overhead from on top of one shoulder and that wasn't happening.

2011-01-08T08:55:00.000-08:00

Quick workout after work.

Power Snatch - 135x2, 145x2, 155x2, 165x2, 175, 185(+10 or 20lb PR),190mx2
185 Pwr Sn is 5lbs under my full Snatch PR. Boy that shows how much my snatch sucks!

3 min of burpee pullups: 34 ish

1-3-10

2011-01-04T04:06:00.000-08:00

Bench - red band+135x5, blk band+135x5, orange band+135x2, orange band+135x2 (265lb up top and 228 at chest)
Weighted Dips - 25lbx5, 45x5, 55x5 (pr), 70, 80, 90f, 85 (23lb PR)

Every minute on the minute (Death by):
5x135lb Push Press
5x225lb Dead

4 rounds + PP + 4 deads

Had planned on ten rounds, but alas I'm not in shape yet and the wheels came off. Might revisit this and should be able to hit 10. This was harder then I thought.

2011-01-02T20:53:00.000-08:00

12-23-10 - front squat up to 285 or 290 and some ghr w/ bands

1-2-10

Front squat - 135x5, 175x3, 205x2, 225, 245, 275, 285f, 245x3, 245x3
3 rnds:
10 double 24k kb Russian swings
10 burpees
10 box jumps 20"

5:10

Got called fuscular today. Mixture of fat and muscular. Time for fat boy to get back into shape. Oh and have just one word to say about that metcon:

Ouch

CFT 12-28-10

2010-12-29T06:01:00.000-08:00

Something like 6 months ago my buddy and I challenged each other to a year's end CFT. Winner gets a steak dinner and a westside barbell t-shirt.

Me-Squat:340 +5lb pr, 350 + 15lb pr if deemed legit but the depth is questionable and needs video review.
355 fail - those first two were ugly as sin!! I'm ashamed of myself.
Press: 160, 165f too much lean-back?,165f
Dead: 430, 455pr, 465 +15lbpr

Total of 980, or 975, or 965 depending on how the squat and press are scored.

The vid:
http://www.youtube.com/watch?v=PwJoQLOAPRo&feature=youtube_gdata_player

Anyone care to comment on the depth of squat #2 and the lean back of press #2? Please be familiar with CFT standards I need an uninvolved third party trainer to make the final call. They are too close for me to do so objectively.

Dan-Squat: 345f,345,355f
Press-165f,165 need video review, 165f
Deadlift- 455, 475f, then ran out of time so had to leave.

Total 965 or 975 depending on how the first squat and second press are scored.

Compare to a CFT of 902.5 in April.

http://www.youtube.com/watch?v=DufGsXN_Oqg&feature=youtube_gdata_player

So I might of kinda won but I'm not accepting the prize because he didn't get his third attempt of dead in. Bottom line is we had lots of fun and this will be either a bi-annual or annual CFT.

Power Clean and Box Squat 12-20-10

2010-12-21T05:38:00.000-08:00

Power Clean - 185x3, 205x3, 225x2, 235, 240, 245 (+10lb PR), 250 fx3
Box Squat ~16" - triples: 135lb, 175, 175+40lb chains, 215+40lb chains, 235+40lb chains, all with average and light bands. Total weight at top on final set ~ 450lbs and a LOT less on the box.

Chest dropped some on last rep. Need to stay wary of that.

2010-12-19T21:59:00.000-08:00

Bench - 135x5, 160x4, 180x3, 200, 215x5 (pr)
Dips - 5's: 10lb, 25lb, 35lb, 44lb (failed on 5th)
Bent Over Rows - 200lb 3x10
Db rotator cuff stuff

12-14-10

2010-12-14T17:16:00.000-08:00

Shoulder Press - 135 5x5 (pr)
Tricep Ext - 4x10 w/ average band
Chin Ups - 9, 8, 9, 11
DB rotator cuff things 4x10

12-11-10

2010-12-12T01:05:00.000-08:00

At Dave's

Bench - 135x5, 155x4, 185x3, 200, 210x6 (PR)
Curls - 85lb 3x10 (when in Rome ..)
Dips - 10, 10, 10, 13
Bent Rows - 195 3x10

12-7-10

2010-12-07T19:03:00.000-08:00

Dynamic lower body
Box Squat - 195 10 x 2 - 17" box
RDL - 225x5, 275 3 x 5
GHR - 3x10 1st w/ 1 mini band, 2nd set w/ 2 mini bands

I'm posting this video up to show Dan that a 17" box is below parallel. The box from the previous video was about 19".

http://www.youtube.com/watch?v=SAEIhi6ywfk

Bench 12-6-10

2010-12-06T18:38:00.000-08:00

Bench 135x5, 155x4, 175x3, 195x1, 210x4 (PR)
Narrow Grip Bench - 135lb - 15, 12, 10
Chin Up - 8, 7, 7, 7
DB Shoulder Press - 50lb 3x10
Abs circuit

Start of cycle

Box Squat, Platform Deadlift 12-4-10

2010-12-04T20:33:00.000-08:00

Box Squat doubles - 135, 155, 175, 205, 225 - all done with average and mini bands (according to elitefts (http://articles.elitefts.com/articles/training-articles/long-band-calibrations/) that'd be ~165lb at top and 130 at bottom. But that would make the final set a double with 390lb at the top and 345 on the box. Seems quite high to me.

Deadlift on 2" platform - 225x5, 295x5, 345x5 stooped there but probably should have gone heavier but this was pretty tough. 405x5 is my standard dead PR. Any idea percentage-wise how deadlifts on a platform compare to a standard dead? When I fail on a max effort dead it's always within the first 6".

For the band set up I put 190lb worth of kettle bells on the base of the squat stands so they wouldn't get pulled forward by the bands. I choked the bands around a 95lb dumbell and then had to weigh them down more so a 35lb kb went on top of that so the dumbell wouldn't budge. Not the best set up ever but it worked. My squat rack isn't deep enough to box squat inside of. I'm thinking about building my own custom squat rack. Would be a fun project to put my welding skills to use. Its been a while, but I enjoy fabricating. It would also save me a few hundred.

2010-12-04T04:48:00.000-08:00

Dumbell Bench - 60lbx5, 70x5, 80x2 f on 3rd, 75x5
Dip - 10, 7, 7, 8
Dumbell Row - 100x8, 115x10, 120x10, 120x10

Box Squat Form Check 12-2-10

2010-12-02T18:45:00.000-08:00

Box Squat form work ..

All doubles - 205, 225, 245, 225, 205, 205

Bench w/ Bands 11-30-10

2010-11-30T20:20:00.000-08:00

Got a set of bands. First time playing with them. Good fun.

Bench w/ mini bands 65lb on top 45lb at chest) - 45x5, 65x5, 95x5, 115x3, 135x3, 155x3, 165x3, 170 f on 2nd
Narrow grip bench w/ 35lb kb hanging off bands on either side - 65lb - 13, 8
Supine Ring Rows - 3x12
GHD sit-ups 3x20

Tactical Strength Challenge 11-28-10

2010-11-29T13:00:00.001-08:00

Tactical Strength Challenge

Deadlift - 440mx2, 440
Deadhang Pullups - 11
Max Snatch 53lb KB 5:00 min - 88

TSC Reference Scores
Men
Deadlift: 440 lbs. (200 kg.)
Pullup: 20 reps
Snatch: 100 reps
Women
Deadlift: 220 lbs. (100 kg.)
Pullup: 8 reps
Snatch: 100 reps

To arrive at each competitor's score, add the three percentages together, divide by 3, then multiply by 100.

So my score comes out to be - 81% ... not too impressive and not too surprising either since this is a test of fitness and I have of late forsaken all around fitness in the pursuit of bulking up and developing strength/power with the Olympic lifts. Maybe I should address that ...

2010-11-26T20:09:00.001-08:00

Bench- 135x5, 155x3, 175, 195, 205x5
Snatch Grip Push Press - 185x3, 200x3, 215x3(pr), 225fx3 locked out briefly every time but pussed out and couldn't hold it.
Played with tbar Rows

Power Cleans 11-23-10

2010-11-24T02:40:00.000-08:00

Power clean doubles - 135, 165, 195, 215, 225, 235f

225lb Power Clean every 30 seconds till failure - 23 then had to go to work so did 225x3 (pr) and failed on 4th. Would have got 30+ if I had kept 30sec rests. Something weird about hitting a wall at 235 but can bang out that many at 225.

11-22-10

2010-11-22T18:48:00.000-08:00

Shoulder Press - 130 5x5 (pr)
Deadhang Pullups - 8, 7, 6
JM Press - 65x15, 85x15, 85x14, 85x13
Shrugs - 225x15, 315x12, 315x10

Box Squat 11-21-10

2010-11-21T16:57:00.000-08:00

Box Squat - 17.5" box (just below parallel) 135x5, 185x3, 225, 255, 285, 305x3(PR), 325x3(PR)
Good Morning - 115x5, 165x8x4

I'm new to box squats and it shows. I need to make some improvements. Please critique!

2010-11-19T19:37:00.000-08:00

Bench - 135x3, 155x2, 175, 195x5, 200x5
Floor Press - 155x8, 145x8, 140x8, 140x8
Bent Over Rows - 185x8, 185x8, 185x8, 185x8
DB rotator cuff work
Ab circuit

2010-11-16T19:02:00.000-08:00

Box Squat - 225x2, 255, 280, 300, 320 (PR) 340m
Deadlift - 275, 315, 345, 375, 405x4
Back Ext - 3 x 10 65lbs

19 or 20" box it's what I had access to at work.

2010-11-15T18:38:00.000-08:00

Jerk - doubles: 135, 175, 195, 215, 230m then x 2, 240m then x 2, 245mx2 blahh just not going under bar today
Bench - 125lbs 3 sets to failure (55% of 1RM 60 sec rest) - 23, 7, 6
Chins - 8, 8, 7, 5
Shrugs - 225x8, 275x8, 275x8
Ab circuit - ghd situps x 10, russian twists x 20, side bends x 20 each side (53lb kb), crunches w/ flat feet x 20, crunches w/ feet raised x 15, crunches toe touch x 10 ... All done with 45lb plate

Working on some new programming. A westside/Defranco/Oly concoction. Basically taking Defranco's Westside for skinny bastards article and tweaking it a bit to get in a few Olympic lifts in. I want to try some of the Westide principles in a strength/bulk cycle. Definitely not going to stop the Oly lifts altogether, but they aren't going to be the focus. I think I need a change of pace.

Today was upper body repetition day which Defranco uses instead of band/chain work. Haven't yet decided if I'll stick with that or actual band/chain work for the dynamic effort day, but I'm leaning towards the band and chain work to try something new.

Box Squat, SP 11-13-10

2010-11-13T20:58:00.000-08:00

Shoulder Press - 127.5lb 5x5
Box Squat - 135x2, 175x2, 205x2, 230x2, 255x2, 275x2, 295x2, 315x2

Had more in me but stopped there since I'm new to box squats. That wide stance sure made me feel strong.

Haven't made the progress on back squats that I'd like to in the last few months, especially considering how much I've been squatting. I've wanted to give box squats a try and see how it goes. Used a 21" box which puts my hip above parallel a few inches. Going to do some more research but for now my plan is to lower box height by ~2" every 2-4 weeks and work my way down. Should be interesting to see what the results are on my high bar back squat. I'm thinking stronger low back, hips, glutes, and hammies will be nice.

Training 11-12-10

2010-11-13T06:10:00.000-08:00

Snatch - 145, 165, 175, 185m, 185, 195m, 165m, 165x2 m 3rd
Clean and Jerk - 165x2, 195, 215, 235m, 235, 245mx2
Front Squat - 205x3, 235x2, 250, 270, 290m

Squat 11-9-10

2010-11-09T18:01:00.000-08:00

11-9
Back Squat - 270 5x2 .. Ditched the third set cause my left upper hammy tightened up (same spot as the tweakage from the snatch bail last week)

Pullups - some of that

11-11
Bench 180 5x5
Some dips

Golden West Open 11-7-10

2010-11-07T21:44:00.000-08:00

Golden West Open Oly Comp hosted by California Strength

Snatch - opened with 75, missed 81, came back and got 82 at the end

Not a Lifetime PR but a competition PR.

Clean and Jerk - 105, missed 110, got 111

Same thing. Not a lifetime PR, but a meet PR and a PR Total. So I should be happy but I'm frustrated I missed those second attempts because it killed my shot at some real PR attempts. A mediocre showing in my book. Video to follow.

11-4-10

2010-11-04T18:18:00.000-07:00

Snatch - 75x2, 125x2, 145, 155, 165, 175 epic failure ... missed behind me and dropped the bar from overhead straight onto my very low back/tail bone. Not a big deal except in my attempt to hop forward and out of the way I somehow managed to tweak something in my left hip/glute region. Grrrrrr I don't think its serious but felt it in the bottom of a squat in both my set position for snatch and while doing a bodyweight squat so decided to call the workout there as to not aggravate it further. I'm REALLY hoping it heals up quick and is a big nothing. I'll visit my chiropractor tomorrow and its a rest day. I'll test it out on Saturday with some light Snatch and Clean & Jerk around 50-60%. And then Sunday its game day.

11-3-10

2010-11-03T18:07:00.000-07:00

Clean and Jerk - 155x2, 185, 205, 225m, 225, 235, 245, 255 m, 225x2
Front Squat - 225x2, 245, 265, 285 missed 2nd rep. It was clooose.

Back felt better today. 255 doesn't really feel thy heavy. I know I'm definitely strong enough if I can just receive it in te correct position. Always fail by landing on my dumb toes.

11-1 and 11-2

2010-11-01T18:51:00.000-07:00

Back still not 100%. Hoping it feels strong by the meet on Sunday.

11-2-10

Shoulder Press - 75x5, 95x3, 115x2, 125 5x5
Lots of 3 pos Snatches

11-1-10

Front Squat - 135x3, 175x2, 205, 230, 255, 275, 290 5x1

At least I got something in.

Training 10-31-10

2010-10-31T16:50:00.000-07:00

Snatch - 75, 105, 135, 155, 175, 185, 195mx2, 155x2,
Back Squat - 155x3, 185x2, 225, 255, 285, 315, 335 (5lb PR), 310x2 (PR)
Push Press - 155x5, 185x5, 205x4 (PR)

10-28-10

2010-10-29T00:56:00.000-07:00

Clean and Jerk - 135x2, 155x2, 185, 205, 215, 235, 245, 255 m 3 times .. Just pussed out plain and simple
Front Squat - 225x2, 245, 265, 285, 300 (5lb PR), 305 (10lb PR)

http://m.youtube.com/index?desktop_uri=%2F&gl=US#/watch?xl=xl_blazer&v=3uaO53Dq154

Bench 10-27-10

2010-10-27T17:41:00.000-07:00

Bench - 175 5x5
DB Push Press - 4

2010-10-26T18:57:00.000-07:00

Jerk - 135x3, 175x3, 200x2, 215, 230, 240, 250, 260, 270 mx4 (pr attempts)

9-6-3
Thruster 155lb
C2B Pullup

4:20

Back still out of it so didn't back squat or c&j like I planned. Wasn't feeling it during jerks but now it's siezed up.

Snatch! 10-25-10

2010-10-25T23:32:00.000-07:00

Snatch - 75x2, 95x2, 125x2, 140, 155, 170, 180, 190 f x 3, 155, 175, 190f, 190 (PR), 195 failed 4 times, 170x2 (PR)
Clean and Jerk - couldn't clean to save my life.

http://www.youtube.com/watch?v=7KMx0X3fK6U&feature=youtube_gdata_player

http://www.youtube.com/watch?v=GLtN-pvR9T0&feature=youtube_gdata_player

2010-10-23T18:58:00.000-07:00

Back Squat - 155x3, 185x3, 205x2, 230, 250, 270, 290, 315, 335f, 305x3(pr) heavy!
Push Press - 150x5, 185x5, 200x5 PR

Tweaked my low back a little on 2nd rep at 305 so decided to not go for a 2nd set of 3.

2010-10-22T05:50:00.000-07:00

Snatch - crappy today. Worked up to 160 and failed at 170 a few times.
Front Squat - 235, 255, 275, 295 mx2, 260 3x2

Felt like a zombie today. Tired. Headache ..... Working graveyards sucks.

2010-10-19T19:00:00.000-07:00

Jerk - 135x3, 185x3, 215x3, 225x3, 230x3(pr), 235x3(pr), 240x3 (+15lb pr), 245x2 (pr) m 3rd twice
Back Squat 265 5x5 ... that was heavy

Video of jerks: http://m.youtube.com/index?desktop_uri=%2F&gl=US#/watch?xl=xl_blazer&v=E1aaYjYYXns

Good day today.

10,000lbs 10-18-10

2010-10-18T16:52:00.000-07:00

10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
Post times, loads used and rounds to comments.

I did 20 rounds with 175lb on squat and clean and 155lb on bench +1 round of squat in 10:22

Interesting workout from CFFB.

10-17-10

2010-10-18T12:23:00.000-07:00

Deadlift - 135x5, 185x5, 225x3, 275x3, 305, 335, 365, 385, 405, 425, 455m (5lb PR attempt)
Push Press - 145x5, 165x5, 195x5 (5lb PR)
OHS - 135x3, 155x3, 185x3, 205x2 (PR) missed 3rd

10-14-10

2010-10-17T19:05:00.000-07:00

Front Squat - 135x3, 165x3, 195, 225, 245, 265, 280m

Training 10-9-10

2010-10-10T02:21:00.000-07:00

Some training clips from 9-20-10 through 10-9-10

Squat - 155x3, 205x2, 245, 275, 305, 325f
Push Press - 140x5, 165x5, 190x5 (5lb PR), 205, 220, 225, 230 (15lb PR)

10-7-10

2010-10-08T01:56:00.000-07:00

Snatch - 20 in 20 min - 125lb
Clean and Jerk - 125x2, 155, 185, 200x3 (80%), 212.5x2 (85%), 225 (90%), 237.5 (95%), 225 (90%)
Front Squat - 225, 245, 265x3

Snatch - Missed two reps... Not heavy. Over pulled/lost it behind on one, and didn't get my weight on my heels/lost it out front on the other.
C&J - Felt heavy but doable, not locking out my jerks like I should be.
Front Squat - Might have been able to get a little bit more, but this was pretty heavy for me today.

See video of today's workout on 10-9-10 post.

Training 10-5-10

2010-10-05T14:09:00.000-07:00

Jerk - 135x3, 185x2, 205, 220 3x5
Back Squat - 155x3, 205x2, 225, 245 5x5

See video clips of today's workout on 10-9-10 post.

Training 10-4-10

2010-10-05T12:14:00.000-07:00

Snatch - 75x2, 105x2, 135, 145, 155, 165, 175, 187.5m (2.5lb pr attempt), felt light just out front so tried 190 (5lb pr attempt) 8 times. Came real close but no dice.
Front Squat - 135x3, 185x2, 205, 245, 265 no hip drive today for fs

Weird day today. Thought snatching would be a suckfest because of my lack of snatching over the last two weeks. Started that way, but ended up feeling better as the weight got over 90%. When I tried for a PR I felt awesome. Not that the lift was perfect but just felt strong physically and mentally. So I kept at it and got in some real quality attempts. I'll get it soon. Even though I failed 8 times, I'm very happy with it instead of being frustrated as usual. I'll post video of the attempts later. I know I should have stuck with the program as written but really felt the PR was going to happen if I just kept after it. The mental game is so huge I wanted to capitalize on my confidence today.

See video clips of today's workout on 10-9-10 post.

9/27 - 10-2

2010-09-28T02:10:00.000-07:00

Crappy week of training. Super low motivation for some reason ...

10-2-10
Squat - 245, 275, 305, 325, 335m
Push Press - 140x5, 165x5, 185x5(PR)

9-30-10
2 hours of boxing with a couple of buddies.

9-28-10
Jerk - 230, 245mx4 then got it, 255 missed 4 or 5 times

9-27-10
Front Squat - 135x3, 185x2, 225, 255, 280 1 x 5

9-21-10

2010-09-21T22:45:00.000-07:00

Jerk - 215lb 3 x 5
Back Squat - 240lb 5x5

Both were doable, but good work. Got more in the tank for next time.

See video clips of today's workout on 10-9-10 post.

Training 9-20-10

2010-09-20T15:28:00.000-07:00

4 days off due to being in the hospital for the arrival of my first born son. Welcome Troy! The road to beastliness has begun for him!

2pm:

Snatch max - 85lbx3, 115x2, 135, 155, 170 m x 3 (92%)
Clean & Jerk max - 155x2, 180, 200, 220, 235, 245, 255mx4

10pm:

Front Squat - 5 singles at 95% to Max ... planned to go 275, 295, 300, 285, 285 but instead ... 135x2, 185, 215, 245, 275 (95%), 295 (5lb PR), 300M, 285M, 265 (91%), 265

Not too stellar of a day. Didn't get my back off sets in on the O-lifts. I was happy that at I at least attempted a PR 4 times. Felt pretty strong in the afternoon but just couldn't put the lifts together. Need to land on my flipping heels!!!

And was planning on doing muscle snatches and 2x2 C&J in PM session, but that didn't happen. I was also supposed to do 5 FS singles above 95% but couldn't hack it after I worked up to a PR and then failed when I should have definitely had 300 or 305. Then failed at 285 and had to drop to 91% for the last two singles. Legs felt like lead with weak hip drive. Once again didn't have much umph during a 10pm workout. Might just be time to cut those out and keep my workouts earlier.

9-15-10

2010-09-15T22:09:00.000-07:00

Front Squat

205x3, 225x3, 252.5x3 (+7.5lb PR), 275x3 (+ 30lb PR)

Was planning on hitting 252.5x3 (which is 115k and 5k more then last week) which would be a PR and stop there. But that felt so easy!! I had to go heavier. 275 was tough but doable, none of them were a grind limit lift. That should mean I have at least a 300lb Front Squat. Sweet!! Can't wait to hit that and just keep climbing right past it.

I worked 5 hours of overtime and got little sleep. Headache. Tired. Squeezed in a squat workout anyways. Mid back popped with reasonably sharp pain in the old usual spot on second rep at 225. Kept going anyways. I would have in the past stopped there and not continued to squat because I wouldn't want to risk an injury. However I was inspired after reading through all of the articles found on the Average Broz Gym Q&A section: http://www.averagebroz.com/ABG/Q_%26_A/Q_%26_A.html I HIGHLY recommend it.

There is some FANTASTIC stuff here. And from what I can tell their approach seems similar to Cal Strength's approach. Here are my highlights:

Makes me realize I'm a little girl ... http://www.averagebroz.com/ABG/Q_%26_A/Entries/2010/5/30_injuries.html

Bring on the Dark Times!!! http://www.averagebroz.com/ABG/Q_%26_A/Entries/2010/5/28_Central_nervous_system.html

I've got some work ahead of us. Time to toughen up. http://www.averagebroz.com/ABG/Q_%26_A/Entries/2010/5/24_training_tired_and_sore.html

Some great stuff here. Its helped me find motivation over the last few days. I'm coming to understand that I have a long ways to go to gain the mental toughness of a champion lifter. But I'm on the road. Not that I think I'll become a champion. But I want to become a beast and want to gain the toughness of a champion. I squatted yesterday and today whereas I think normally I would have skipped out on doing any work altogether. However I cut out the competitive lifts. I know this is unacceptable. I wussed out and use the excuse of being sore, tired, headache, feeling lethargic/slow/nonexplosive, and not having enough time. I need to toughen up, ignore all that and simply get the work done!

I am also now beginning to understand the importance of not ramping myself up physiologically/psychologically for an adrenaline dump on a regular basis when doing heavy lifts. Sure it helps you hit a heavier lift right then and there. But I've read Pendlay and others who say that it ends up having a negative effect overall. And I'm seeing that they are right in that it takes a toll on your CNS system which when done regularly (like I have been) will negatively effect your lifting later in the same workout, during a second workout later that day, and/or the following day. I think if you are only lifting 3 times a week you can get away with regularly using adrenaline dumps. But lifting 6 days a week and its going to wear on you. I'm wondering how much of that is playing a part in why I'm wussing out on workouts. I think its mostly a mental toughness thing I need to develop. But hopefully by not putting myself in a excited state to lift I'll help keep my body ready to go after a heavy lift again and again and again in the future. But yeah mostly I need to toughen up and train through the dark times.

Baby should be here within the next two days or so I'd guess. It'll be very interesting to see how it interrupts my training. Looks like I'm going to have some added 'rest'. Which really means I won't be able to lift because I imagine I'll be too busy and will end up getting not much sleep at all. I'm hoping to be able to supplement my sleep with regular naps to keep me going. I'm thinking at the very least for the first month when things will be toughest I want to at least keep squatting 5 days a week. Hopefully I have the time to Sn and C&J lots too and can get enough sleep to recover. Hopefully its not as much of an issue as I think it might be, but obviously the priority has to go to caring for my son. I'm making good progress right now and I think I have some quality PR's ahead of me in the near future, so I just want to not take 2 steps backwards if at all possible.

Lots of rambling today. Good to sometimes think out loud.

9-14-10

2010-09-14T19:12:00.000-07:00

Back Squat - 235lb 5x5

9-13-10

2010-09-13T16:41:00.000-07:00

Afternoon:

Snatch - 75lbx2, 95x2, 115x2, 135, 155, 170, 180m x 2, 125 2 x 6

Later that night:

Clean and Jerk - 115x2, 155x2, 175, 200, 220, 230, 240 m x 2
Front Squat - 185x2, 205, 235 1 x 10
Push Press - 165 3 x 5
Back Extensions - 45lb 2 x 10

Squat, Pullup 9-11-10

2010-09-11T22:56:00.000-07:00

Back Squat - 95x3, 135x3, 185x2, 225, 250, 275, 300, 315, 335 (had a spotter put his hands on my chest squeezed but didn't lift .. so can't count it as a new PR)
Weighted Chins - 7, 7, 7

I was supposed to hit 300 today. Felt real strong so went for a new 1 RM. And this is full depth whereas I'm thinking for my last PR of 330 while my hips were under parallel, I wasn't as deep as I should be. My torso is also staying more vertical then it used to when doing heavy back squats. So getting lower, and more vertical and stronger ... I'll take it.

AM @ CSA, PM @ home 9-10-10

2010-09-10T13:03:00.000-07:00

Jerrod, Dan and I had a great time at an AM session with Donny at California Strength.

Snatch - 40x3, 50x2, 60, 70, 77.5, 82.5mx3, 65 2x3
Clean & Jerk - 50x2, 70x2, 80, 90, 100m, 100, 105mx2, 80x2, 85x2, 90x2
Back Squat - 70x2, 90x2, 110, 120, 130, 120 2x2
Straight Legged Deadlift - 70x5, 80x5, 90 5x2

PM:

Snatch - 65lbx2, 95x2, 115x2, 135, 155, 165mx2

Moving slow and feeling beat up tonight. Weak sauce.

Training 9-9-10

2010-09-09T22:05:00.000-07:00

Jerk - 210lb (80%) - 3 x 2, 225lb (85%) 2 x 2, 235lb (90%) 1 x 5
High Hang Power Clean x 2 + Clean - 165lb 1 x 10

Missed 1 Jerk on 3rd attempt at 235 due to a brain fart, then immediately hit a successful jerk.

Did one HHPC with 185lb (which is 75% of 250lb) and realized it was too heavy for me, so dropped it down to 165lb. This was a good weight. Heavy but doable.

At CSA 9-8-10

2010-09-09T07:42:00.000-07:00

Snatch - 20 in 20 minutes - 55k
Clean & Jerk - 30kx2, 40x2, 60x2, 70x2, 80, 85, 90, 95, 97.5, 100
Front Squat - 90x3, 100x3, 110x3
Baxk Extenions 2 x 10

My cousin Jerrod and I were at California Strength today. A private session with Donny. Soo much fun!

Worked on receiving the Snatch nice and deep. About halfway through the workout it finally clicked and started hitting some deep snatches. Donnys says about 100 more of those and I might actually start hitting some heavy snatches that way.

Training 9-7-10

2010-09-07T22:13:00.000-07:00

3 Position Snatch (High Hang, Above Knee, Floor) + 2 OHS - 35k 1 x 8
High Hang Power Clean x 2+ Clean - 70k 1 x 5
Back Squat - 230 5x5

Training 9-6-10

2010-09-06T22:25:00.000-07:00

Snatch - 135, 145, 155, 165, 175m, 120lb 2 x 6
Clean & Jerk - 185, 205, 230, 185 2x3

Sn, C&J 9-4-10

2010-09-04T16:07:00.000-07:00

Snatch - 95x2, 115x2, 135, 145, 155, 165, 175mx2, 175, 187.5mx2 (PR attempts)
Clean & Jerk - 135x2, 155, 185, 205, 225, 245m, 245

Very little time to train today. Was tired from diggin and chopping out a stump in the back yard. Ugghh

On the 1st attempt at 245 I come up on my toes on my right foot when receiving the clean. The video on 8-28-10 from 2:00-2:30 shows multiple examples of this as well. I've noticed it is a common fault with my clean. What is causing this? What cue will address it?

Training 9-1-10

2010-09-02T23:33:00.000-07:00

Hit this workout on Thursday morning after working all night (I consider this wednesday's workout) at the work gym so no video and didn't have a lot of time or the program notes so did this.

Snatch on the minute - 95x2, 115x2, 135, 145, 155m, 155, 165
Clean & Jerk - 165, 185, 205, 225, 235 m the jerk
Front Squat - 3x3 225
Push Press - 3x5 155

Missed workout on Thursday due to court, shift bid and lack of sleep. Will try for a max day Friday.

Its been a rougher week. Sleep hasn't been good and been busy. I'm thinking that training 6 days a week is a bit unrealistic with working graveyards and the resulting regular crappy sleep combined with the business of life. 5 days a week seems to be doable. Can we adjust the training to make it a 5 day a week program? Also I'd like to discuss your thoughts on those inevitable times when I do miss a training session if you have any guidelines on whether I should add anything to the following workout or just continue on with the program as written?

Snatching at Catalyst Athletics 8-31-10

2010-08-31T13:38:00.000-07:00

This video makes me hungry ...

'What happens when you don't eat and sleep enough'
http://www.cathletics.com/gallery/video.php?videoID=56

Went to Catalyst Athletics today with a group of buddies from work. Greg Everett worked us through a training session with the Snatch. We went through an entire snatch learning progression. Did lots of work with just the bar including Heaving Snatch Balance, Press Snatch Balance, Snatch balances, and lots of 3 Position Snatches with 30k.

Snatch - 40 2x2, 50x2, 60, 70, 75m, 75, 80, 84 mx2, 84 (2k PR!!)

Then at home ...

Back Squat - 225lb 5x5

75k Miss

75k

84k Miss #1

84k Miss #2

84k PR

About a week ago I watched Glenn Pendlay's Snatch progression videos which were excellent. They along with a bunch of other great videos can be found here: http://calstrengthacademy.com/?page_id=1493 If you haven't watched them, do yourself a favor and take the time to watch them and then practice what you learn there. So after just watching those videos and using those progressions in my warmups which I learned at Cal Strength at the beginning of this year, it was interesting to run through a different approach with Greg.

Greg's major cue for me was to get more leg drive. He said that I'm getting good hip drive but muting my leg drive which diminishes the upward momentum on the bar and can tend to bounce the bar away from me. He said it takes an equal amount of hip drive and leg drive for an optimal lift. He also cued high elbows to help the bar stay close as I pull under.

One cue that made a lot of sense to me was when coming out of the hole is to 'lead with the bar' instead of just thinking of standing up. Seemed to keep my shoulder girdle and elbows tighter when I did that.

It was a good day today. I believe everyone PR'd! I was glad that these guys got some more exposure to the sport. I think a few of them may be interested in one day competing. How cool is that?

This group of guys will be headed to California Strength on the 14th. Looking forward to it.

Training 8-30-10

2010-08-31T00:52:00.000-07:00

Snatch - 30 2x2, 40 2x2, 45, 50, 55, 60, 65, 70, 72.5k (88%)
C&J - 50 2x2, 70 2x2, 80, 85, 90, 95, 100, 102.5k (89%)
Front Squat - 85x3, 93, 102.5 1 x 10 (78% of FS 1RM)
Back Ext - 2x10

Shoulder still hurting so I balked on the Push Press. Probably could have done them but I'm trying to go easy on it so it doesn't compromise my training of the C&J. Not 100% sure if I was supposed to make 2.5k or 5k jumps this week. I chose the 2.5k increase in weight on all the lifts over last week. Baby steps.

The weights were light, but no missed lifts tonight. Unfortunately no video.

Sn, FS, FP, Dead 8-28-10

2010-08-28T19:01:00.000-07:00

Snatch - worked up to 135lb 2 x5
Front Squat - 135x3, 185x2, 205x1, 220 3 x 3
Floor Press - 155x3, 175x3, 195x3, 205x1,m
Deadlift off 3" blocks - 225x3, 275x3, 330lb 3 x 3

The usual pain in my right anterior deltoid flared up so went with Floor Press instead of bench. The background on this: I dislocated my shoulder and tore my labarum in a mountain biking fall in July of 2005. Had surgery with 3 pins put in. Sometimes this rears its head when I do a lot of overhead and/or bench work.

Snatch felt light. However I still wasn't receiving it as deep as I should. I can't put my finger on it, but I think I struggle when I get my hips through well, I don't drop under the bar well and receive it as low as I should. I'm trying to work on this. Any thoughts on this would be great.

Front Squats felt good and not too heavy. Definitely have more in the tank there. I noticed while warming up with a wider stance that I wasn't getting good depth nor a bounce out of the hole, both of which was confirmed by my workout partner. So I switched to a narrower stance which is my usual Front Squat stance and was able to get my depth along with a good bounce out of the bottom. Felt much stronger like that. Do you see any issues with my Front Squat that I need to work on? The one thing I think could be improved is to work on keeping my chest/elbows up and not let them drift forward/down. Do you agree?

Snatch and C&J 8-27-10

2010-08-27T18:10:00.000-07:00

Max day. Didn't go so well.

Snatch - 135, 145mx2, 145, 155, 165m, 165, 175mx5, 145 2 x 3
Clean & Jerk - 155, 175, 200, 215, 230m, 230, 245mx2

Frustrated with my performance. Stopped there. See today's video in 8-28 post.

Snatch - Regarding failures at 175lb - 1st and 5th looked close, but didn't get under the bar enough to fully lock out and receive it in a strong enough position. 2nd attempt bar wasn't received far enough back/my weight was a bit forward. 3rd and 5th attempts I came up on my right toe indicative of my weight being too far forward.

On the plus side, I've made a lot of improvement this week in the area of jumping forward.

Clean - I'm landing up on my toes, specifically my right foot. My weight must be forward for this to happen, but not sure what is causing that? Its a recipe for failure.

Jerk, PC+FS, Chins 8-26-10

2010-08-26T18:32:00.000-07:00

No workout yesterday because my Grandpa took a turn for the worse and went to visit him. He's a tough old bird though and he's holding on at this point.

Jerk - 95x5, 135x4, 155x3, 175x2, 190x1, 200 3x5
Power Clean + 2 Front Squat 135lb 1x6
Chinup - 35lb 7, 7, 5 f

Jerks felt quite doable. Not bad at all. The PC and FS were silly easy. Nothing tough about today and didn't have to squat heavy which I'll be happy about tomorrow when I'm going for a max Sn and C&J.

PS+HS+OHS, HC+CJ, BS 8-24-10

2010-08-24T18:02:00.000-07:00

Power Snatch + Hang Snatch + OHS (2 sec pause at bottom) - bar 2x3, 55lb, 65ln, 85lb, 100lb, 110lb 1x5 (60%)

Hang Clean+Clean&Jerk - 115lb, 135, 150, 165 1x5 (66%)

Back Squat - 220lbs 5 x 5

Stretch between each set of Sn, C&J - hold bottom of squat position, pushing knees out and lifting chest up.

Notes:

Snatch felt light. Was receiving the bar much deeper as the sets wet on. Progress made. I don't know if I went heavier today if I would have been able to keep it up, but I'll take it.

Clean&Jerk was light. But I kinda suck at high hang cleans. Haven't done them in a long time. They got better as time went on.

At work gym by myself so no video today.

1st SKYPE w/ Donny, Snatch, CJ, FS 8-23-10

2010-08-23T15:46:00.000-07:00

First skype meeting with Donny. It went real well. So today begins a new journey. I'm embarking upon the pain-train that is programming by Donny Shankle. He is going with primarily Olympic Lifting (obviously) with a dash of generalized strength training thrown in to keep me a bit more well rounded.

I chose to share this video today because I'm in for some hard work with Donny as my slave driver. Maybe you've seen it before. Watch it again. And redefine in your minds what it means to attack heavy weight over and over again. In case there is anyone actually reading this blog and you don't know who Donny Shankle is, he's the lifter in the first two frames of this video.

So .. I'm looking forward to attacking heavy weight!! Then getting under the bar and doing it again. And again!

Snatch - 30 2x2, 40 2x2, 45, 50, 55, 60, 65, 70k
C&J - 50 2x2, 70 2x2, 80, 85, 90, 95, 100k
Front Squat - 85, 93, 100 1 x 10
Back Ext - 2x10

I apologize for the funky sideways view. I recorded all of these with my new iphone and its the first time I've uploaded iphone video into imovie and this was the lovely result. Not sure how to remedy that because when I viewed them on my computer originally they were right side up. I'll look into it. If any of you would like to chime in, now is the time.

Notes:

Donny wants me to improve my flexibility by sitting in the bottom of the squat position and shoving my knees outward while lifting my chest as high as possible and sinking my hips in as low as possible. He wants me to do this between every single rep of snatch and C&J. He also suggested I have a spotter help me by pushing down on my low back lightly and up on my chest in this position. I had Matt do this a few times and I did it about 60% of the time. Need to stay consistent and take the flexibility work more seriously.

Sn- Felt pretty good. Was able to eliminate the hop forward just by drawing the line on the platform and thinking about staying behind the line. I think this helped me stay off my toes a bit too. Was pretty happy with the Snatch today except for the last rep I didn't receive it at full depth and power snatched it instead. I think its going to take some time working through this issue as I'm now realizing that I've developed a bad habit of doing a power snatch a good majority of the time especially when it gets heavy. I've noticed this is a very common issue with crossfiters. Or maybe anyone who doesn't take the time to learn the lifts well. I'm not sure in the future if I should redo a lift that I complete but I'm not happy about because of an obvious technical flaw?

C&J - low back was getting fatigued. I was worried at 85 that 95 and 100 cleans and the front squats might be too much on my back. I soldiered on and the cleans ended up feeling fine. Overall the C&J's felt ok, not too heavy, though it didn't feel as though I had a lot of pop in me today.

Looking back at my notes I now realize there were a bunch of things I didn't work on that he mentioned. I did address a few of them, but will continue trying to address some of the other issues. Obviously some of these things will be ongoing and/or will take time to improve on.

FS - The front squats didn't make my low back feel any worse. Donny pointed out that my low back was probably fatigued on Sunday from Monday's deadlifting, and I believe this is still me feeling the effects of this. I'm hoping this doesn't rear its head later this week seeing how much work I have in front of me. I'll be foam rolling and icing it to be sure.

Back Ext - Felt a good pump from these and they are designed to aid in recovery as well as strengthening the spinal erectors. I'll slowly work up into using weight on this exercise.

Skype Sesssion with Donny - I thought it was a very useful meeting. We covered a bunch of issues that I can work on in the coming two weeks. We talked technique. Programming. Technique. Flexibility. And some more technique. He answered all the questions I currently had for him. Good stuff. I'm a happy client. It is however a bit frustrating to realize how much farther I have to improve on the lifts before I become proficient in them. Compared to most crossfitters or your average shmoe I'd say I've got very solid technique. Compared to Olympic Lifters however I'm a newbie. A rookie who has a long, long ways to go and some pretty ugly lifts. On the other hand this is encouraging in a way. As I continue to improve on my technique with the lifts, my numbers will just continue to climb. I'll become more efficient which is always good. And of course all this time I'll be building strength and power. So its encouraging to realize how much I have left in the tank. I'm nowhere near hitting a wall or plateauing or my genetic potential or anything like that. This makes me happy to know that a 300lb C&J is only a matter of time and one day, I'll look back on a 300lb C&J and laugh, because I've progressed much further past that! Onward and upward!

Program called for Push Press 5x4 but I took them out. I took them out because I benched yesterday and I'm feeling overall very smoked. My legs are done! I should have taken a rest day or two before starting this program. I fully realize that. But I'm going to give it a whirl anyways and see what happens. If I can eat enough to recover, get some good sleep and take out a lift here and there I think it should work. I do know however that the program Donny wrote for me is a truckload of work. More then I'm used to. Time to buck up and go to work!

Question - On the snatch, one cue that Donny gave me is that I should point my biceps towards the ceiling when receiving a snatch. I played around with that a little bit, but its not clicking yet. I'll work on it some more, but so far as simple as it sounds its not making sense. When I do that it seems to loosen my back up and pull my shoulder blades apart. Also puts the weight in a different spot in my hands and stresses the wrists differently. Need to explore this some more.

C&J, Bench 8-22-10

2010-08-23T02:34:00.000-07:00

Clean & Jerk - 155, 175, 195, 205, 215
Bench - 150x5, 170x5, Max w/ 190x6

Lower back not feeling good, so stopped at 215lb. Hopefully its nothing big.

FS, Dead 8-20-10

2010-08-21T00:36:00.000-07:00

Front Squat - 185x3, 205x3, 215x3, 235x1, 255x1, 270x1, 255x2
Deadlift - 225x3, 275x3, 315x3, 335x3, 365x3, 410x2

Sn, Push Press, Weighted Chin 8-19-10

2010-08-19T17:58:00.000-07:00

Snatch On the Minute for 20 minutes 85% - 155lb
Push Press - 155x5, 175x5, 190x5 (5lb PR)
Weighted Chinup - 3x10 25lb

Notes:

Didn't get my hips through as consistently as I'd like. Some pressout here and there. MIssed recording the last rep.

Snatch, C&J, BS 8-17-10

2010-08-17T17:10:00.000-07:00

Check out this inspiring documentary about overcoming the obstacles in your life!

'A Fighting Chance' ... http://www.hulu.com/watch/170590/a-fighting-chance

Snatch - 135, 135, 145, 155, 165f, 165, 175f, 175f, 175f, 155, 165, 175f
Clean Jerk - 155+1 Jerk, 155+1 Jerk, 175+1 Jerk, 195, 215, 230, 240f on clean, 240
Back Squat - 135x4, 185x3, 225x2, 245x2, 265x1, 285x1, 300x1

Notes:

Snatch - Was feeling good today. But 175 just didn't want to go. Between loosing it forward and just not sticking it, letting the momentum of the bar on its way down get the best of me when receiving it, it was a no go.

C&J - 240 was ugly. Came on my toes and let my back round in the hole. On Jerk, I didn't get my head through and had some pressout with my right arm. But at least I got it up.

Squat - 300 was sloooow and HEAVY!

First day of a new training venture. Donny Shankle will be coaching me via reviewing my recorded my lifts, email, and skype discussions. Its the next best thing from being in the gym with him. Its a new coaching approach for Donny as well. I'm hoping it will be a prosperous endeavor for us both.

So I'll be recording my lifts on a regular basis and throwing them up here for Donny to examine.

We've agreed that my number one short term goal is to hit a 300lb Clean & Jerk. Bodyweight, composition, a bodyweight Snatch, flexibility, Squat #'s, cardio, etc etc will all be addressed, but the priority is a 300lb C&J. First things first. 300lbs from ground to overhead! It will be mine, and soon!!

Questions ...

Snatch:

I'm jumping forward. Whats causing this and how do I fix it?

I feel as though I need to be able to receive the snatch at a lower position then what I am currently able to do. Is this a flexibility issue? And/or a positional strength issue (am I too weak in a low receiving position to handle a heavy snatch?)

When receiving the weight it doesn't feel heavy. But the momentum of the bar just makes me collapse under it for some reason. How do I overcome this? Stay tighter. Spread the bar apart. Those things aren't working as well as it should. I think I'm missing something here and it seems like a key component that will lead to much greater success with the lift once I figure it out and dial it in.

One thought in regards to this is that when snatching relatively light 70-85%, I notice I ride the weight down even though I receive it high. Should I not do that? Will that help me stay tight and resist the bar's downward travel when the weight gets heavier?

Clean & Jerk:

I think I know what I need to do, just a matter of doing it. Stay back on my heels for pull, receive the bar tight. Head through!!

Squat:

In my squat should my torso be more vertical? If so is this a flexibility issue and how should I address it? Should I be dropping my hips more straight down at the start of the squat rather then sending my hips back as much as I do at the start? How is the width of my feet? Are they wide enough? This is a question I have for Front Squat, Snatch and C&J as well.

Squat, Bench, GHR, Plank

2010-08-14T19:51:00.000-07:00

Front Squat - 175x5, 195x5, 215x5, 235x2, 255x1, 270 f, 250x2 f on 3rd
Bench - 140x3, 160x3, max out 180x9 f on 10 2nd week 5-3-1
GHR - 3x15
Weighted Plank 1:00min with 138lb 17 y/o trainee standing on my back

Notes:

Still feel weak on FS but back felt good

Taught my cousin Tim to squat. He's going to try and lift regularly with me and wants to get 70s big. Nice.

2010-08-13T17:45:00.000-07:00

Snatch 1 min rest - 65x4, 85x3, 95x2, 115x2, 135x2, 145x2, 155x2, 165x2(92%), 175xf (97%)
Clean & 2 Jerk - 135x2, 155x2, 175, 205, 225 f on 2nd jerk (90%), 235 f clean x 3 (94%)
Front Squat - 205x1 planned for a heavy single but stopped there. Back feeling not 100%

Need to start olifting more regularly again. Regression sucketh.

FS, Run/Mu/dead/pwr cln/jrk prowler 8-10-10

2010-08-10T14:30:00.000-07:00

Jason Khalipa was gracious enough to have a group of us from work hit a wod at Crossfit Santa Clara which is now actually in San Jose. Very cool stuff. An awesome box, good trainers and a great wod.

Front Squat - 185x3, 205x3, 225x3, 245x3, 265x1 then fail on 2

3 Rounds:

200m Run
3 Muscle Up (turned and locked out)
5 Deadlift 185lb
3 Pwr Clean 185lb
2 Jerk 185lb

10:25

Cash Out:

2 man team prowler relay race. Loaded prowler weighed ~275lb

5 Rounds each of ~30m Out and Back Prowler 'sprint'/push/slog/crawl ...

Forgot to stop the time.

Notes:

Prowlers are not nice. I gotta figure out how to logistically use one at my garage gym in a convenient manner. The street is too busy to push them there. The sidewalks are all buckled and gnarly from the many trees lining the street. That would mean a special trip to a nearby parking lot, and I just don't see that happening very often. Hmmmm

Missed 2 MU's in 2nd round and 1 in the 3rd which slowed me down a good 1:00+. Doh!

Prowlers are nasty. The front squats before didnt help things.

I'm wrecked.

Prowlers are the D E V I L

Deadlift bx jump/kb snatch 8-9-10

2010-08-09T23:23:00.000-07:00

Deadlift 315 x 3, 335 x 3, 355 x 3, 375 x 3, 395 x 3, 415 x 3 (PR)

20 box Jump 32"
5 KB Snatch 1.5 pood
10 box jump
10 KB Snatch
5 box jump
20 KB Snatch

3:59

Dip, Push Up 8-8-10

2010-08-09T09:04:00.000-07:00

Ring Dip 3 x 10 with 25lb pack (dropped down and rested a second once on set 2 and twice on set 3)
Ring Push Up 4 x 10 with 25lb pack (might have been 3 sets, I can't really remember)

My weighted pullups and hill sprint intervals got the axe due to time constraints. Need to make sure that doesn't become a regular thing.

Bench, Chin, KB PP 8-5-10

2010-08-05T17:19:00.000-07:00

Starting 5-3-1 again. 1st week reset. Bench working 1RM 200lb

Bench 135x5, 150x5, Max w/ 170x11
Weighted Chins - 25lb 9, 7, 6
KB Push Press - 3x53lb, 3x70lb, 4X88lb

Notes:
Bench = blahh
Meant to do a metcon but ran out of time. Will hit up 12,9,6,3: 185lb Clean and Dips (from CFFB) another time.

Squat, SP, MU/Burp

2010-08-03T12:03:00.000-07:00

Pussed out on a workout last night. Ended up doing a max plank hold - 3:00min and max pushups in 2:00min - 54

Squat - 205x5, 225x5, 255x2, 275x2, 285x2
Shoulder Press - 105x5, 115x5, 135x5

5 Rounds:

2 Muscleups
10 Burpees

7:41

Notes:

Last time I back squatted was 6 weeks ago. Good news is my knee didn't hurt. Bad news is 6 weeks ago I did 300x2.

Its been about a month since I pressed. I've regressed there too. Go figure.

Got this wod from Joel. First scaled it in half from 10 rounds to 5. Then during the 2nd round had to switch to jumping muscleups.

A sad and pathetic showing.

jerk/kb swing/ghd su 7-31-10

2010-07-31T19:04:00.000-07:00

value="http://www.youtube.com/v/eUD4xH0FSDM&hl=en&fs=1&">

From CF W Santa Cruz 7-28-10
7 Rounds:

3 Jerks 185lb (from jerk blocks)
5 KB Swing 2 Pood
7 GHD Situps

8:00

Jerk, Bench, Muscleup/Clean 7-29-10

2010-07-29T18:21:00.000-07:00

The real reason we all train ...

Jerk - 195x2, 215x2, 235, 250 Fx2, 235, 235 F
Bench - 135x5, 155x5, 175x4, 195x2, 210x2

Very underwhelmed ... so punished myself and scaled up from the 2009 Norcal Regional which used 185lbs ..

Max reps in 10 min (minimum 10 muscle-ups and 10 Cleans):

Muscle-Up
Ground to Shoulder 205lb

Total: 33

12 MU's (not locked out at bottom)
21 Pwr Cleans

Dead, GHR 7-28-10

2010-07-28T00:59:00.000-07:00

Deadlift - 335, 365, 405, 430 (+5lb PR), 460 F, 450 (+ 25lb PR compared to 4-11-10), 415x2 (PR)
GHR - 3x12
2x1:00 Plank hold w/ 50lb

460 came off the ground a couple inches but I dumped it because back was rounding. 450 was heavy but it went up.

Hike. SP/situp/pushup/pullup 7-25-10

2010-07-25T22:26:00.000-07:00

Hike 7 miles. Get sunburned. Dive off cliffs. Good fun in the mountains.

For time:

10-8-6-4-2
Shoulder Press 2 35lb KB's
20-16-12-8-4
Sit-up
10-8-6-4-2
Pushup
10-8-6-4-2
Pullup off staircase

7:10

Kind of dumb wod but better then nothing considering limited equipment and chose a wod that Josh could do despite his knee injury.

OHS, Chin, Dip, Run/SP,/situp

2010-07-22T18:30:00.000-07:00

OHS - 135x3, 155x3, 165x3, 185x1, 205x1, 220 fx3, 215 f, 195 f grrrrr

All failures because I couldn't lock out any weight overhead to save my life.

1a) Chin 45lb 3x5
1b) Dip 45lb 3x5

On set 2 only got 4 dips. On set 3 got 3 dips

3 Rounds:
400m Run
7 KB Shoulder Press each hand 53lb
10 GHD Situp

14:07

Yes you read that right. I ran today. Though it resembled more of a slow zombie shuffle. Maybe one day I'll attain fast zombie status. But .... probably not.

If you don't recognize 90% of the clips from this montage its time for a movie night.

HHPSn, Dead, GHR 7-20-10

2010-07-20T18:57:00.000-07:00

Check this out!
http://www.youtube.com/watch?v=3xFm9q1HBKY&feature=related

High Hang Power Snatch - 95x2, 115x2, 135x2, 140x2, 145x2, 150x2, 155x2, 160 fx2, 1, f
Deadlift - 205x3, 245x3, 275x3, 315x3, 345x3, 365x3, 385x3, 405x5 (+20lb PR compared to 6-18-10)
Eccentric GHR - 2 x 10

Still don't quite trust my knee in the bottom of the receiving position so did the hang power snatches. Was planning on RDL's but knee felt good when warming up for them so switched to deadlifts. Thinking back I could have done power snatches..oh well. Was planning on 405 for 3 but was inspired by Dan last night and figured I should push and shoot for 5. Also I think Lisa wouldn't have laughed at me if I pulled it for 3 when dan hit 420 for 3 and had some left in him too.

Push Press, Floor Press Box Jump/KB Snatch/Pullup 7-19-10

2010-07-20T00:23:00.000-07:00

Went to the 2010 Crossfit Games in Carson, Ca this weekend. Had a great time hanging with the Brand-X crew. Got to meet Metric and TexasPatrick from the Brand-X forum who've I've known via the internet for the last 2.5 years. Had a blast with them and catching up with the others who I haven't seen in a year. Enjoyed the Games and saw some impressive performances. Congrats to all who made it that far and put on a fierce competition.

---------------------------------------

Push Press - 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 210x3 (PR .. compare to 185x5 on 6-8-10)
Floor Press - (all sets includes 40lbs of chain) 135x3, 155x3, 175x3, 195x3, 215x3, 235x2 (PR),f

3 Rounds:
12 Box Jump - 21"
6 KB Pwr Snatch R - 63lb
6 KB Pwr Snatch L - 63lb
12 Pullups

6:44

As RX'd from Crossfit Football is with 100m sprint instead of box jumps, 5 rounds, and 70lb KB. I scaled/modified it to fit my needs. Box jumps were done with all of feet on the box. Had a few pressouts on the Snatch especially in the last round. Was a potent little screamer. Best of all this is the first metcon I've beat Dan in probably 10 months. He finished in 7:29 largely due to an inability to get all of his large feet onto the box. Still a good job of pushing hard.

Knee is getting better but still not 100%. Felt it while doing OHS with dowel.

Grace, Jerk 7-15-10

2010-07-15T22:33:00.000-07:00

Grace - 3:44 PR compared to 3:54 on 5-8-09

Jerk - 215, 225, 235, 245, 255m, 255, 265 (+5lb PR), 270mx3

Some press out would have red lighted the 265 in competition. But counts for a gym PR. Locked out 270 twice but just missed it. I'll get it soon.

Happy with the Grace PR. Been averaging 1 or 2 metcons a week for the last 6 weeks. If I bump that up to 3 that Grace should fall. Sub 3 should be doable before the end of the year.

RDL, GHR, Sledge/Lateral tire jumps

2010-07-13T16:03:00.000-07:00

RDL - Sets of 5: 95, 115, 135, 155, 185, 205, 225, 255, 275, 295, 325
GHR - 3 x 12

3 Rounds:

1 Min Sledge Strikes Right
1 Min lateral jumps into middle and out other side of large tractor tire = 1 rep
1 Min Sledge Strikes Left
1 Min Rest

250 total reps

Left knee is still bothering me a bit from Front Squats a week ago. So worked in RDL's which I'm new to. Good stuff.

Bench, SP, Curl, Dip 7-12-10

2010-07-13T00:17:00.000-07:00

Bench - 135x12, 165x5, 185x5, 195x5
Shoulder Press - 95x5, 125x5, 135x3, 140x3
Curls - 95x16, 95x18, max 95x30
Dip - 3x12

Worked out at a firend's house. For the most part he chose the workout because otherwise he wouldn't have done anything. He didn't want to do shoulder press so I told him I'd do curls if he did shoulder press. His rep scheme choices are pretty silly. For bench he wanted to do 135lb for 20, 18, 16 and on curls with 95 for 16, 18, 21 and he has no clue why, its just what he normally does. I convinced him to work up to a heavy set of five for bench. He also insisted on doing 3 sets of 10 crunches. He's not a super weak guy, but he'd be a lot stronger if he'd follow any kind of reasonable program. For me it wasn't what I wanted to get accomplished today, but better then nothing.

Bench, Chin 7-10-10

2010-07-10T23:34:00.000-07:00

Bench - 185x3, 205x2, 220, 235 (+5lb PR), 215x3 (PR), 215x2
Weighted Chinup - 25x5, 35x5, 45x5, 50x5 (PR)

Ran out of steam after that. Was too busy coaching and farting around tonight to get more work in. Need to figure out my programming.