Stuff

Random stuff as this is the last day of the new year, first off I mentioned in my last post that I was worried about being sore today....my worries were well warranted.  Not doing lunges or glute ham raises in a while is one thing, doing 64 of each (lunges being 64 per leg with 55 pounds in each hand) is another.  My legs were horribly sore, my quads and hamstring fairly sore....my glutes and inner thigh horribly sore....my own fault.

Second I decided to take a look back at the year, my goals I made before and how I felt the overall year went.  It wasn't until closer to the end that I was under the impression of trying to do too much at once, combining conditioning and strength and endurance all into one week.  This didn't work out as well as I had planned and it wasn't until close to the end of the year that I decided to focus purely on strength, and wow did the results ever start to come on strong then.  The inclusion of bumper plates at my gym meant I was finally able to challenge myself properly with certain olympic lifts, focussing on speed and power and strength.  Prior to the bumpers my max full clean and jerk was 200 even, now my max full clean is 250, my max jerk is 255, and put together is 245 (with a failed attempt at 250).....that's one hell of a change considering we only had the bumper plates for a few months.  Injuries, like always got in the way, gladly not my back this time but a new one, my elbow......it's certainly gotten in the way of most upper body routines, with a recent strain preventing most upper body moves safely (more so pushing ones).  It'll heal, just like my back did, just like my knees did, just like my wrist did...and I can be setting new pr's with it....till it does I am going to do what I can for the upper body and hammer the shit out of my legs.

Because of the injury I had to drop a lot of the goals from last year, but not all of them.  Of the 3 I was still able to tackle, they were trying to get 225 overhead, front squat 265 for 2 reps, and deadlift 3 good reps at 315.  I shattered the 225 goal by 30 freakin pounds, 255 being my best seen below;

http://www.youtube.com/watch?v=fsl9rLfjE54&list=UUY76daDPRwJx9guouwnll4A&index=9&feature=plcp

Then the deadlift goal of 315 for 3 reps, well here is my attempt at going for a 1RM and this is what happened;

http://www.youtube.com/watch?v=qBGYedsomSs&list=UUY76daDPRwJx9guouwnll4A&index=11&feature=plcp

So while that is a single, and being I have since done 425, I demolished the goal of 315, and I have snatch grip deadlifted that for 3 clean reps, done 3 heavy crossfit workouts that each totallde 35 reps at 315....ya I killed that one.

The front squat, that son of a bitch exercise I have probably done more than leg exercise out there, I failed at the goal of.  I tried it, but 265 is now my one rep max, BUT this requires some further explanation.  Back when I made this goal my 3RM was 235, so 265 seemed reasonable for 2, but that was when I was doing squats to just below parallel, I have no switched to hamstring to calf each and every time, making a pretty big difference.  Had I kept the same form of just breaking parallel, there is little doubt I would have made and beat the goal by a long shot.  The reason I switched to full range was because of consistency, hitting just below parallel for me can be inconsistent as I might change how much I dip below, hamstring to calf is easy....you hit it or you don't.  I don't call this a complete failure for that reason, and I hope to get it soon.

New Goals:
These goals are potentially long term, maybe not being within the next year but more like a bucket list.

Deadlift 500 pounds - 75 pounds away, doable but being I've transfered from intermediate to advanced on this lift strength gains are harder to come by, still....lifting a 1/4 of a ton, how badass is that.

Clean and Jerk 275 - 30 pounds away, and this lift is so damn technical and nerve racking when I go for a max it's hard to work myself up to it, hopefully one day.

Get 300 pounds overhead - This will be a split jerk for sure, but man would that goal be sweet, 45 pounds away.

Front Squat 275 pounds - 10 pounds away, setting a slightly smaller number here as this lift is one of my most trained and harder to get pr's on.

Back Squat 275 for 5 reps - 50 pounds away, and this is olympic style back squatting too.

This is a long term goal, but complete the crossfit workout king kong, arguably the heaviest of them all.  I don't care if it takes me an hour, but I want to be able to say I am strong enough to complete this workout.  As of now I am simply not strong enough, for reference the workout is; 1 deadlift at 455, 2 muscle ups, 3 squat cleans at 250, and 4 handstand pushups for 3 rounds against the clock.  The squat cleans would be the hardest part, and 250 is my 1RM, buut doing is 9 total times with other things is another challenge.

That's good for now, and this is getting long, Happy New Year!

Legs

Decided to design a quick leg workout to destroy my legs, why....I have no clue.

8 Sets of
8 DB Travelling Lunges - 55s (16 total steps)
8 Natural Glue Ham Raises

Not timed, just got through as a certain pace.  I wanted to keep the lunges continuous, meaning you never stand up at the top you go right into the next lunge, makes it harder.  Other than turning around at 8 steps, I did all up till the last my legs were simply done.  I haven't done a single leg movement in months, as my strength program is all about back and front squats and cleans for the quads, because of that there is a good chance this routine will make my insanely sore...only time will tell.  I keep forgetting about glute ham raises, I want to keep doing them I heard they are an excellent addition to doing  deadlifts, they were easier than anticipated but still hard.  Overall my legs were fried, I wanted to try some speed squats but they were too swollen to allow that, nice leg routine...I'm worried about tomorrow!

Deadlifts and core

Today I had no intention of working out, then Eric walked in and asked if I was working out, sure why not, I was done earlier than usual for the day.  Even better, I decided to try and pr my deadlifts.

Deadlifts
225x3
255x3
295x2
315x1
345x1
365x1
385x1
405x1
425x1 (pr)

75 Hollow Rocks

Oh man was that last set heavy, and while I don't have a video I do feel my form suffered, maybe I shouldn't have gone for such a big jump, 20 pound pr is pretty large.  Either way, it was completed, and 425 is something I am very proud of.  All the sets were done with a mixed grip till the last one, at 405 I felt my grip slip a bit, so I grabbed some straps for 425, it almost seemed to mess up my pattern but either way that's 20 pound improvement on a day I didn't even intend on working out.  The hollow rocks were hard, my abs were a bit sore from yesterday, not timed just moved as fast as possible.  Good feeling workout!

Legs and Core

We are meant to squat, even from the beginning

Back into it, elbow still not behaving, different from what it felt like before this simply feels like a minor strain, so time will heal it.  Lifting the weights I have gotten too comes with its territory, injuries may happen but it doesn't mean I can't workout at all.  Today I wanted to try a front squat and back squat super set with the same weight, it got heavy by the end.

Front Squat - Back Squat
155x 3-3
175x 3-3
195x 3-3
215x 3-3
225x 3-3

For time
50 Weighted Situps - 25 pounds
50 Situps
Time - 7:18

I can still do legs and core.  I rather liked that pairing, going right from one to next with the same weight.  I can back squat more than I can front squat (but not by much), so the first one makes the second harder.  The last sets at 215 and 225 were close on both, good leg pairing.  The abs part was hard, they started cramping up a bit on the weighted portion, which took just under 5 minutes I think, the rest going much quicker, abs burned.  Good workout while my elbow heals!

The front squat and back squat sets can be found on my youtube channel.

Olympic and core

Once again, no intention of going for a pr turning into lets go for a pr, I was distracted today and not feeling all there but decided to try it anyways.  Here's how it went.

Clean and Jerk (squat clean)
135x3
155x3
175x2
185x2
205x1
215x1
225x1
235x1
250x0 (failed on jerk, but pr on clean)

Hollow Rocks - 4x15........15 on all sets

The video is the set at 235, last time I did these I got 245 completed, with that in my head, and only wanting to do one more set I went right to 250, which would also be a pr on squat cleans.  I completed the clean, and was surprised at my form they definately have gotten better I felt much more powerful today, but then failed on the jerk which was disappointing knowing what my pr on the jerk is and usually my strength.  I was focussing on the cleans so much I didn't put the same effort into the jerk and that's why I failed as I know I am strong enough to make this lift.  I was close too, my right arm made it, but the left arm did not and despite my struggles to press it up that's just too much weight.  My elbow has been bothering me lately too, only since the true pushups, so maybe that was partly why as it was the same arm that couldn't lock out.....next time.  Either way it's still a pr on cleans and much better and more powerful form on them too.  Hollow rocks are painful, those last 2 sets were close to not making 15, last time I got 12 so glad to get 15 on all 4 sets.

The set above and the set at 250 where I failed are on my youtube.  Good thing there was no volume, as a very loud "fuck" left my mouth after the fail, the gym wasn't exactly empty either.

Full Body

This workout was actually done last night

Time to tackle another heavy crossfit workout, this one being the third and it did make me slightly nervous.

5 Rounds for time
7 Deadlifts - 315
21 Double Unders
Time: 11:42

Rack Front Squats (11 holes)
155x3
175x3
185x3
195x3
205x3

The rack front squats were a new exercise, doing something strength focussed after a metcon wasn't as bad as I thought, at first I didn't like it, but as the weight got heavy I could feel it pretty well.  I knew this would be lighter than my actual front squat, as this style takes away the stretch reflex.  Each rep starts on the bottom, and you reset each time.  I did a practise set at 12 holes high, felt too high though, 11 looked low for my height but it worked well.  The deadlift and double under workout was hard, I felt very stiff going into it for some reason.  I didn't use straps, instead opting for a mixed grip and bumpers so it allowed me to drop the weight, my grip was the limitting factor.  I feel my form suffered a bit, but the deads were all that was really hard, the double unders winded me a bit but were only broken when I tripped up.  Overall good workout.

The first and last round of the deadlift/double under workout is on my youtube channel, as well as all the sets of the front squats.

http://www.youtube.com/user/paul771771

Upper body ish

Well this is a new exericse

I am sore as shit today, my legs are barely letting me do anything, they just don't work too well right now.  Because of that I figured it would be potentially harmful to do something with squatting or even from the floor, so some push jerks and accessory work.

Push Jerks
135x5
155x5
165x5
175x5
185x5

Alternate Sets
True Pushups - 4x10......bw
Weighted Situps - 10, 10, 10, 10.......30, 40, 45, 50

I wanted to match what I got the last time I went for 5 reps on push jerks, I wasn't going for a pr as I wanted to improve my form over my weight, quality over quantity.  They went well, but damn my legs were sore as hell.  The true pushups I actually felt in my elbow, first time in a while but I was pushing to finish them by the end and I went really really deep, felt good though.  The set at 50 pounds for the weighted situps was sloowww but completed, didn't think I'd get 10.  Overall good workout for one where my legs weren't working properly.

Legs

Nothing but squats today, damn these days hurt, many many sets.

Front Squats
135x5
155x3
175x3
195x3
215x3
235x2
245x2
255x1
265x1
275x0

Back Squats
145x10
185x5
195x5
205x5
215x5
225x5

I am very happy I was able to match my old pr, as this is now the heaviest I've gone without the weight plates under my heels, and unless something happens that I can't foresee why they would return.  265 was flipping heavy and slow out of the bottom but completed.  I had planned on stopping there but what the hell, lets try 275....ya didn't work there.  I lowered down till my hamstrings were touching my calves, I raised back up maybe an inch, hah ya it was simply too heavy, maybe next time but I am still pleased with where my front squat is.  The back squats I approached different, after the set at 145 (more of an active warmup) I wanted to go a little heavier.  Heavy back squats scare me more than heavy deadlifts in terms of back health especially for a lifter with my frame, but I swore off deadlifts at one point and I recently hit 405.  So I just need to be smarter about it, and before I was not, today for instance I was more than warmed up properly and made sure my hips rise up at the same time as my shoulders, as soon as it starts to mimic a good morning I stop no arguments.  Well it went great and felt even better (but fucking painful).  225 hamstring to calf for 5 reps, well at least that's more than my front squat for 5 reps, but obviously not as high as it should considering what I can front squat.  I'll keep it at reps of 5 when I decide to do it again, overall great workout and I fear I'll be sore (btw 225 isn't technically my max I am just being cautious with it).

Full Body

Mixed workout results.  I reset my power clean, trying to focus on better form as when I did the 245 power clean and split jerk, I did not like my form on the power clean.  Today I focussed on dropping lower to catch the bar.

Power Cleans
135x3
155x3
185x2
205x1
215x1
225x1
235x1
245x0x0

'Freddy's Revenge
5 Rounds for time
5 Shoulder to Overhead - 185
10 Burpees
Time: 14:16

I have power cleaned 245 before, but I did not like my form, my one leg darted out to the side and I didn't catch the bar with my upper arms straight.  Today I focussed on fixing both of those, and while I failed twice at 245, my form at 235 was better than it was in the past, so I am not too disappointed I couldn't match my previous best.  The second part was a workout I looked at years ago and thought "damn no way I could even complete that."  With my new found strength gains I decided to give it a go, every person I have seen do this workout have a higher jerk than I do, but what the hell even if I am slow who cares.  I did complete it, slow, but completed which feels amazing.  The first round was all push jerks, the second and maybe third round started with push jerks then all the other reps became split jerks.  It killed my shoulders, breathing was up but not too bad, that 185 got flipping heavy.  If you want to see others perform this workout, and learn where it got it's name, go to the crossfit journal and type Freddy's Revenge, Pat Barber and Khalipa, as well as the man pictured above all complete this.  I am very pleased I can say I am strong enough to complete this.

Videos of the power clean sets and the first and last round of Freddy's Revenge can be found on youtube channel.

http://www.youtube.com/user/paul771771?feature=watch

Random

No workout today, I was sore as hell after that death by deadlifts at 315 and front squat workout, my hamstrings, erector spinae, and traps were sore to the touch.  I thought I'd post this article, it outlines something that gets on my nerves in the gym....people who assume there style of training is superior to others.

http://www.t-nation.com/free_online_article/sex_news_sports_funny_grok/battle_of_the_strength_sports

It talks about the pros and cons of bodybuilding, powerlifting, olympic lifting, strongman training, and even crossfit.  People constantly get stuck in the mindset that the style of training they are on is superior to others, which is simply untrue, no one style is the best each have there benefits based on an individuals goals.  I oddly seem to have combined a powerlifting and olympic lifting style of training of my own....with crossfit showing it's face from time to time, but I altered the crossfit stuff to be more strength focussed.  It's a good read (if anything, read the pros and cons list and try not to laugh at any of them).

Tomorrow I plan on tackling another heavy crossfit workout, with my new strength gains I want to test it by seeing if I can tackle most of the heavy workouts crossfit has without scaling.  Even if I am slow, they are workout I would have first looked at and thought "I can't even complete that".

Full Body

First workout back after a little lay off, why I decided to do something so hard I don't know, actually I do know.  Last time I did death by deadlifts I got 11 rounds plus 5 reps, which totalled 71 reps but that was with 225.  Today I decided to make it harder and try the same routine with 315, I was expecting it to hurt.

Death By Deadlifts at 315
7 Rounds plus 7 reps

Front Squats
135x5
155x5
175x5
195x5
215x5

Holy shit that was hard, and it got my heart rate up quite a bit too, I used a mix grip at the beginning then used straps to keep going as I didn't want my grip to get in the way.  I am used to lifting heavy and I'm used to trying to do something while winded but combining the 2 sucks, I fear my form suffered but a client said it wasn't too bad.  The most limitting part was actually my hamstrings, they were burning like crazy.  That totals 35 reps at 315 pounds, which I am happy with, as this was a timed thing I did touch and go, not resetting.  The last time I went for 5 heavy reps on front squats I got to 205, 215 was pushing it my elbows dropped but it was my upper back fatiguing from the deadlifts, still a pr though.  Good workout!

I am wanting to keep my strength work up, but I also want to do some heavy metcons, the death by deadlifts at 315 is a perfect example of a heavy metcon.  It was short, but heavy and intense.

Conditioning

Chris Speal on an 235 Push Jerk

Conditioning, I've oddly missed it, but with all my strength improvements not too much.  This is a workout created by Jason Khalipa and also completed by Chris Speal, and tough as hell.

For time
1 Clean and Jerk - 155
1 Round of Cindy
2 Clean and jerks - 155
1 Round of Cindy
3 Clean and Jerks - 155
1 Round of Cindy
4 Clean and Jerks - 155
1 Round of Cindy
5 Clean and Jerks - 155
1 Round of Cindy
6 Clean and Jerks - 155
1 Round of Cindy
7 Clean and Jerks - 155
1 Round of Cindy
8 Clean and Jerks - 155
1 Round of Cindy
9 Clean and Jerks - 155
1 Round of Cindy
10 Clean and Jerks - 155
1 Round of Cindy
Cindy= 5 Kipping Pullups, 10 Pushups, 15 Squats
Time: 36:36

Wow that certainly sucked, the weight got heavy on those clean and jerks for sure but with the lack of conditioning done over the past couple months it was more my lungs the weight wasn't too bad, but I knew that going in so it's not like it surprised me.  I have a video of the last round of clean and jerks and the bodyweight stuff, it shows that fatigued affected my form on the starting position of the cleans and oddly my bodyweight squats, but my range of motion was fine.  This workout totals 55 clean and jerks, almost twice as much as grace and 20 pounds heavier, plus 50 pullups, 100 pushups and 150 squats, ya it hurt.  Does this mean I am going to go back into a more conditioning style routine, or at least do them on a regular basis, I don't know my strength numbers still aren't where I'd like them, but we will see.  This is good news as well because my elbow felt fine the entire time, my shoulders, grip and definately legs were shot, but nothing compared to my lungs.

With all the lifting from the floor I do, I may give a little rest to my body, I haven't taken one in a bit, we will see how my body feels.

Full Body

I am a really indecisive person sometimes, snatch deadlifts and split jerks were in my head today, and that stayed the same, but pr's were not, that changed as I went for it on both.

Snatch Grip Deadlift
185x3
225x3
255x3
275x3
295x3 (pr)
315x3 (pr)

Split Jerk
135x3
155x3
175x2
195x1
215x1
235x1
245x1
255x1 (pr!!)

My old pr on snatch grip deadlifts was 275, so that appears to be a massive pr, but this one is different because I used straps.  The snatch grip doesn't really allow a mixed grip so I might as well use straps, I was surprised at how 'light' the set at 275 was in comparison to before (which there is a video of).  I was happy with my form too, the above video is the last set.  The split jerks made me more happy, and this is where I changed my mind more.  I was maybe going to do heavy doubles, but after the set at 175 I decided it was time to see if I can hit a pr, so I made that decision pretty quickly.  My old pr is 250, my new pr is 255, and I do have a video which will be on my youtube very shortly.  Awesome heavy workout!

Good timing, this article was posted today, felt it was worth posting here.

http://www.t-nation.com/free_online_article/most_recent/the_snatch_grip_deadlift

Full Body

Decided to try that clean complex again that I did back on October 20th and see if I can hit a higher number, back then I got up too 205.

Clean Complex
1 Power Clean+3 front squats+1 Squat Clean
135
155
175
195
215

Power Snatch
95x3
115x3
125x3
135x2
140x1
145x0x1 (pressout)

Hollow Rocks - 3x15........15, 15, 15, 12

That's an improvement on not only the weight I used but how long I waited before doing the squat clean (you dump the bar after the last front squat, then get set for the squat clean).  At 205 I actually walked about 15 feet away and then came right back and did the lift, this time I stayed with the bar and did the squat clean quicker, and with 10 more pounds.  My form was iffy but I could feel my olympic lifting had improved, the power clean portion was easythe front squats were slow but the squat clean takes some damn mental toughness to get under that bar, that one really hurt.  I then wanted to see if I could match my snatch max when I don't start with them, turns out not really.  145 is my max (which I started with in that workout) and while I got did 145 after a failed attempt, it was a definite pressout which some see as a failed rep, others don't, I'm undecided but it wasn't like the last time I got 145.  Hollow rocks are pictured above, and they are harder than I thought, my abs simply gave out on the last set, overall good workout.

Full Body

Today was a fun day, hit a huge pr for me, good day.

Deadlifts
135x10
185x5
225x3
255x3
295x2
315x1
335x1
365x1
385x1
405x1

10-8-6-4-2 reps for time
Handstand Pushups
Neutral Grip Pullups
Time: 4:36

405.....or 4 plates each side, either way this has been a goal of mine for years.  For a while I had actually given up on this goal due to a back injury, but this is proof my back is better.  I feel my form was good, my hips may rise faster than my shoulders but my back does stay relatively straight (I have videos of them).  I wasn't going to go for it, but after I hit 335 I decided to, hells ya!!  The last part was just for fun, give me a break from the barbell stuff, my arms were getting pretty tired.  A video of both the deadlifts and the circuit are on my youtube channel.

http://www.youtube.com/user/paul771771?feature=watch

Legs

Ben Smith

Today turned into a leg day, front and back squats, awesome.

Front Squats
95x10
135x5
155x3
175x3
195x3
205x3
225x3
235x3
245x3

Back Squats - 135x20

185x10
185x10
185x10

Whenever I go heavy on front squats it seems to take a long time, today was no exception.  I wasn't going for a pr as this is only the second time I've simply done front squats without the plate under my heel, I wanted to see if I could match my old 3RM.  I did, 245 is my pr from before for 3 reps, so I am very happy I got that, and I maybe could have done a bit more weight it didn't feel as hard as it did last time so I happy with the front squats.  The back squats went well, the set at 135 I am going to remember as I plan on slowly increasing that weight.  There is something called widow makers for squats, it's where you perform 20 reps without moving the bar from your back, you keep adding weight until you can no longer hit that mark.  Back squats are an exercise that you can rest in the standing position, but the bar cannot move off your back, in my opinion this only works for back squats, with front squats your traps would fatigue too quickly.  The set at 135 for 20 wasnt exactly easy but not as hard as it could be.  The sets at 185 felt good.  Good leg workout!!

Full Body

Today was a change my mind in the middle of the workout kind of day.  I realize that to go for a true 1RM, I need to use the split jerk, the push jerk is not my strength (like many others).  The first many sets I used a push jerk, and was going to stop once I hit my max.  After the set of 215 I was feeling good so I decided to go for a pr, so I switched to a split jerk.

Power Clean and Push Jerk
135x3
155x3
175x2
195x1
205x1
215x1

Power Clean and Split Jerk
225x1
235x1 (pr)
245x1 (pr)

Alternate Sets
Weighted Situps - 10, 10, 10, 10...........30, 35, 40, 45
Pushups - 4xrelative max reps........30, 25, 20, 15

The video is the last set of the power clean and split jerks.  I don't really know what my right leg did there, it kind of darted out which I wasn't happy with, I need to work on straight power cleans more often.  The split jerk I felt strong on, and as you can see I kind of chased forwards a bit but I still held that lockout.  This isn't a pr on the split jerk, that is 250, but this is a power clean pr, which I am happy with (despite lackluster form).  This is ties the most weight I have gotten from ground to shoulder as I have also squat cleaned 245, either way I am happy with that lift despite the iffy power clean form.  The situps I liked last time I decided to go up again, having the 45 pound dumbbell on my chest was less than comfortable, and the last few reps were slow moving but completed.  The pushups felt good, most sets I maybe could have gotten a few more but I'm looking for steady progress here.  Good workout!

Full Body

Great workout today, and time for some videos, the above is my 4th set of the snatches.  I wanted to do some pushups as well but I had to get home for supper, maybe I'll do them later tonight.

Clean Complex (1 Squat Clean + 1 Front Squat)
155
175
195
205
215
225
235

Power Snatches
95x3
115x3
125x3
135x3
135x3

Starting with the snatches, I knew I wasn't going to go for max weight today I just wanted to keep snatching at a decently heavy weight.  The sets at 135 felt good I was more or less happy with my form.  They are such a technical exercise, in the video it looks like my last rep was the best rep, I am also happy with my starting position.  The clean complex was fun and tough.  I liked complexes a lot and this time I picked one that would allow me to go heavy.  235 was heavy, especially considering my max squat clean 245 I am happy with the weight I got up too.

A video of all the clean complex sets can be found on my youtube channel, as well as the single set of power snatches.

http://www.youtube.com/user/paul771771

Full Body

Didn't go for max weight today but good workout nonetheless.

Push Jerk
135x5
155x5
165x5
175x5
185x5

Deadlifts (reset each time)
135x10
185x10
225x5
255x5
275x5
295x5
315x5

Weighted Situps (feel not anchored)
25x10
30x10
35x10
40x10

I am very surprised I was able to do 185 for 5 unbroken push jerks, yes I know there was some pressouts but I was still happy with it.  The deadlifts went even better, this to me is proof my max has gone up.  I heard before by a professional that resetting each time is the best way to do deadlifts, I'm not saying I'll never do touch and go again but resetting is a preferred method.  The sets at 135 and 185 were touch and go but more warmups, the rest were all resetting.  315 for 5 reps, all from the stop position on the ground is pretty good for me, makes lots of noise but I was happy with that.  Weighted situps was again to throw some ab work into my workouts.  I placed one dumbbell, the flat end on my chest, never moving the dumbbell forwards or down, and because I had to hold the dumbbell in place I never used my arms as momemtum to start the pull.  Overall good workout!

Full Body

Missed yesterday due to a weird stomach bug, oh well, good workout in store today.

Power Snatch
95x5
105x4
115x3
125x3
135x3
140x3
145x3

Front Squats
135x5
155x5
175x5
185x5
205x5

Bear Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Rack Jerk = 1 rep)
95x3
105x3
115x3
135x3

Great workout, pr on the power snatch and I also believe my form was much better this time, I attribute that to better form I really focussed on squatting down nice and low before starting the pull, using my legs more.  The first 2 sets were touch and go, the rest were resetting each time, with the last 2 sets being done more at 3 sets of singles.  I have kind of reset my front squats, I have decided to removed the plate from under my heels, I got too used to that and I was pleased that I didn't really miss it today.  For 5 reps I think my pr is right around 205 so I didn't really drop any weight, I liked doing it without the plates as I was still able to get full range of motion.  The bear complex I decided to do sets of 3, rotating through the circuit 3 times making it more of a breather than when I did it last time (only doing it once, so heavy).  I was happy I could finish with 135 but it was close, my breathing, arms, and legs were all getting tired, the set at 95 was too light but I wasn't sure how it'd feel for 3 reps.  Overall it was a great workout.

Full Body

Some touch and go power cleans and push jerks, snatch grip deadlifts, and some core work, good workout.

Power Cleans and Push Jerks
135x3
155x3
175x3
185x3
195x3

Snatch Grip Deadlifts
185x3
225x3
255x3
265x3
275x3

Russian Chair Leg Raises, straight legs - 4x15

The above video is the last set at 195, the difference between push jerks and split jerks are obvious, as split jerks are my strength I only really do them for 1 rep maxes.  They were definately getting tough by the end, the pressouts indicate that.  The snatch grip deadlifts were again without straps and resetting each time, 10 pounds heavier than last time.  The russian chair situps were getting hard by the end, I got to keep doing ab work for a few reasons.

I also decided to make a youtube channel, how often I update it I don't know but hopefully on a semi regular basis.  The above video is there as well at the lift at 185, the snatch grip deadlift at 275 and all my other videos.

http://www.youtube.com/user/paul771771?feature=mhee

Full Body

Today was an awesome workout, felt good to not really have time contraints.  It was also a fun workout.  The article I read on olympic lifting said to not go for a max weight each time, which I have been doing, back off on the weights and do a bit more repetitions (but not too high).  Today I did that with squat cleans, I also took there advice on exercise selection, they had I think 8 exercises so I picked three of them today, taking out the bench press in favour of pushups.

Squat Cleans (touch and go)
135x3
155x3
175x3
185x3
195x3

Back Squats
135x10
165x10
175x10
185x10
195x10

Pushups - 4xrelative max reps.........25, 25, 20, 15

I really enjoyed doing squat cleans that way, all reps were touch so I never dropped the weight between reps.  Oddly I thought it helped to improve my form a bit, I want to be better at dropping under the bar while it's still low, which in turn would mean a higher clean in the end.  I heard that if you do a movement over and over, whether heavy or light, your body adapts to that movement and it becomes like second nature, sets of 3 isn't light but with the touch and go style it puts me far away from my max.  Having said that I didn't think I could do 195 like that.  I was very happy with the back squats too, 195 is the most I've done for 10 reps with hamstring to calf form.  The pushups say relative because I never went to failure, just close, the first set was farthest from it actually as I can do more than 25.  Overall great workout.!

Olympic Lifting

I wasn't going to workout till later, and it wasn't going to be much but I had a cancellation so decided to see how much weight I can throw overhead my head for a split jerk, I wasn't sure if I was going to go for a pr or not but like usual I went for it anyways.

Split Jerk

135x5

155x3

175x3

195x2

205x1

215x1

225x1

235x1

250x1 (pr)

That is freakin awesome for 2 reasons.  One that is a pr, 250 pounds is massive for me, 65 to 70 pounds over my bodyweight.  Two my old pr was 245, but I remember that lift well and I know my form was much better on this one, watching the video compared to other videos I've done I drop much lower into the split stance and I think that accounted for the better form at the heavier weight, with olympic lifting form is crucial.  I made a bigger jump from 235 to 250 than I normally but I psyched myself up and was very confident in the lift.  I am also normally very un-animated after I make a lift when I workout with other people around, that weird little fist pump shows how much I wanted it because normally I don't show any emotion (on the inside I am screaming with excitement).  Very pleased, stretched for the rest.

Upper Body

Decided to let my back rest a bit, at least for a little bit, with all the work it's been getting it deserves it.  Having said that I felt completely fine today to have done deadlifts or cleans, but decided to do the upper body day a little differently and with good results.

Super set
Straight Arm Pulldowns - 4x10..........50
Neutral Grip Pullups - 4xmax reps........7, 7, 7, 7

Handstand Pushups - 3xrelative max reps........10, 8 , 8

Incline DB Flies - 4x10.......40s, 45s, 45s, 45s(8)

15-12-9-6-3 reps of
Leg Elevated Ab Move - per side

The first part burned like crazy, like last time and elbow really didn't seem to feel too much.  The second part had been handstand holds lately, but I felt nothing from the first part so why not go for handstand pushups.  It says relative this time as I didn't want to go right to failure, and while I thought I maybe felt my elbow a little, it may have just been psychological because I don't recall feeling anything after I was done....awesome.  The flies were fine too.  I need to do more ab work, and that combo always kills my abs.

I also have been stretching much more lately, showing up early for my clients and spending maybe 10 minutes stretching, makes a difference already.

Note

Random post, I was looking more into weightlifting programs today (the original term for olympic lifting) and I noticed that there are some holes in my program, being I have more or less adopted that style of training.  One, I am actually working out too frequently, a lot of programs I found have the athletes training 3 times a week, of course some of my workouts are short but I shoot for 5 workouts a week so it may be getting in the way of my recovery.  Secondly I need to do ab work, with all the posterior chain work this involves it needs to be balanced out with some ab work, so I make a better effort to throw more of that in there too.

The exercises recommended the most; cleans, push jerks, snatches, back and front squats, deadlifts, core work, and I was surprised to see the bench press in a lot of programs.  I shall use this to my advantage, it basically combines weightlifting (fast lifts) with powerlifting (slow lifts) and those athletes are some of the most impressive in the world of strength sports (minus strongman, but I don't have access to that).  Here is a cool article explaining why each are good.

http://www.t-nation.com/free_online_article/most_recent/weightlifting_versus_powerlifting_which_is_right_for_you

Olympic Lifting

Today was a crappy workout day and I think I know why.  My back was incredibly stiff but I decided to try and work up to a heavy power clean anyways, in that hopes that it would loosen up.  Had I had something higher repetitions it may have worked but this did not, and with my back so stiff it prevented me from generating any kind of real power which is why the weight I got up too was so low.

Power Cleans
135x5
155x3
175x3
195x2
205x1
215x1
225x0x0

I then tried some back squats with a measily 135 pounds and the weight wasn't too bad, but the stiffness in my back made me feel if I continued I would have hurt myself.  I normally wake up very stiff, I figure like most people, but on all days other than Sunday I get up and go to work, so moving around loosens me up and my workout doesn't come for hours after I wake up, today I worked out not too long after waking up...so my body never fully waked up.  The second reason is I have neglected stretching a bit, which I did after I realized today was better spent doing that.  In the past I always did my stretching on Sundays, but started doing weights this day as Monday was insanely busy, but stretching is a must for me.  Of all the amazing workouts and pr's I've hit recently, failing to clean 225 today isn't the end of the world, and I'll make up for it in no time.

Heavy

Amazing day, above is the final lift of my trap bar deadlifts, another huge feet of finally deadlifting 400 pounds

Trap Bar Deadlifts
135x10
220x5
260x3
310x3
330x3
350x1
380x1
400x1 (oh ya!)

Complex (1 Squat Clean + 2 Front Squats)
135
155
175
185
205
215

400 pound deadlift, even with the trap bar is a huge lift for me, one I didn't think possible for a while yet.  I used straps and the sets that weren't single were touch and go, but the singles are are simple as they get, just lift the damn weight.  I am not only happy about joining the 400 club, but happy with my form, my back stays nice and straight.  I felt strong on the lift, I hadn't intended on going for 400 until I completed the set of 330 for a triple, I then went right to 350 and had in my head 400 pounds.  Tim was doing his own workout and asked if I wanted a video of it, I hadn't intended on that either but this is a big pr for me.  The second part felt harder than I thought but I am happy with the weight I got up too, 215 on the last front squat was close to not making it, technically it's 3 total front squats.  Overall great workout.

I had to keep adding the weight on the bar, overall it's 3 45's per side and a 25 per side, plus the 80 pound bar equals an even 400 pounds.  I usually say my strength lies in the fast lifts (olympic lifts) and the slow lifts (deadlifts, squats) is where I struggle, while I still do I feel it's improving nicely.

Upper Body

The usual.

Superset
Straight Arm Pulldowns - 4x10..........50
Neutral Grip Pullups - 4xmax reps.......6, 6, 6, 6

Pre Fatigue Sets
Cable Fly into Cable Bench Press
40x10 and 10
50x10 and 10
60x10 and 10
70x9 and 7

Handstand Hold - accumulate 2 minutes - 40 seconds, 40 seconds, 40 seconds

The pullups felt better this time than last, still a little elbow discomfort but not that much really, this combo burned much more than the last.  I did better on the handstand holds this time.  Not only the better times, but before I used to kip up from my knees, now I simply walk to the wall and flip right into a handstand pushup, much quicker and simply cooler looking haha.

Heavy

Kendrick Farris

Today was pure and utter awesomeness.  I decided to go for a heavy clean and jerk, and because I didn't say power clean I mean a full squat, here's how it went.

Clean and Jerk (or Squat Clean and Split Jerk)
135x2
155x2
175x2
185x1
205x1
215x1
225x1
235x1
245x1 pr (hells ya!!!)

Snatch Grip Deadlift (reset each time)
135x3
185x3
225x3
255x3
265x3

I am very proud of that lift.  To date my max squat clean is 235 (so a pr there), my max power clean is 230, and my max split jerk is 245 (started in front rack position).  So I was pushing my limits on a few things here, although I have gotten 245 overhead before it's much harder after coming out of a clean, especially a squat clean (at least for me).  I completed 235 which was a pr on this lift, technically my old pr for this exact lift is 200 but that was a while ago and without bumper plates.  I stared at that barbell wondering if I should stop there, or try 240, I remember the advice that as soon as you hit a pr to stop and leave with that feeling, I don't usually but I ignored it this time and went for 245, heavier than I was even going to go for because I knew my maxes from the past.  I wasn't quiet, coming out of the squat was slow, but the jerk I was nervous for, I may have done a pressout but who cares I held that weight overhead proudly.  I should have taken a video but the gym was too busy I didn't want to look arrogant.  Very very happy with that lift.  Throwing snatches into my training means snatch grip deadlifts are a good idea, they are the weakest of my deadlifts (and most) so I am actually happy I got up to 265 for 3 reps while resetting each time, great workout!!

Full Body

Matt Chan and Tommy Hackenbruck

A real good workout today, cleans and snatches and squats, can't beat that.  I decided to do the routine I had a client do but hadn't yet done myself with power cleans.

Power Cleans (for time)
135x10 - 24 seconds
155x10 - 47 seconds
175x10 - 1:12
185x10 - 2:01
200x10 - 4:59

Back Squats
135x10
Relative max reps at 185........12, 10, 10, 10

Power Snatch
95x3
115x3
135x4

Wow what a drop as the weight goes up.  Why I went from 185 to 200 I don`t really know, probably because 200 sounds cooler than 195, and 205 was a bit heavier than I wanted to go, either was it was certainly tough.  175 was 5 sets of 2, 185 was 10 sets of 1 as was 200 I just rested longer between that one.  I actually failed a rep on the last set but more because I mis judged the bar path and hit my knees which slowed it down.  The back squats went very well, I was slightly worried about going from 135 to 185 right away but the first set went great, never gotten 12 reps with 185 before.  It says relative because I was always close to failure, and all reps were hamstring to calf.  The power snatches was more to work on form at heavier weights, which I will still need lots of work on as they are still newer to me.  The last set was 4 reps but I rested longer between each one, I actually attempted 2 after that but failed, that was the sign that I was done my workout.  Overall great workout, tomorrow....busy ass Mondays!

Trail Biking

We've had so many rainy days lately that I felt like I had to take advantage of the nice one, cold but still nice.  I went over to a local trail with my bike and went for a nice vigorous ride, similar to my trail run a few months back (same trail) this was a lot of a fun and different.  It was muddy so at times it felt like I was biking in sand, but other times I was able to gather up a lot of speed and I really flew down, probably a bad idea as I could have easily hit a log or rock and crashed.  At times the trail was very narrow, only room for my bike and I but I was able to take the corners well.  I passed many friendly dogs and dog owners and despite whacking my knee a couple times I glady did not crash.....till next time haha.  Good fun to take advantage of a sunny brisk day, which is perfect for trail/mountain biking in my opinion.

Full Body

Today was an am and pm workout, not so much a busy day just an odd day in terms of how my clients spaced out, some cool stuff too.

AM (10 am)
Complex - 1 Power Clean+ 5 Front Squats
135
155
175
185
195
205

I've been liking complexes lately so I figure I'd make one up of my own, making it leg intensive.  It liked this one, 195 was close but I wanted to try 205 and it was really close to failure on that last squat but completed, also tried the new knee sleeves for the first time and it felt good.  Lately I've been doing these front squats without the plate under my hear, probably better so I should stop using that plate as I can still go full range of motion without it now.

PM (5:30)

Superset
DB Pullover - 4x10.........50
Pullups - 4x a few times.......6, 6, 5, 5 (first 2 neutral, second 2 wide)

Pre Fatigue Sets
Cable Fly into Cable Bench Press
40x10 and 10
50x10 and 10
60x10 and 10
70x8 and 6

Handstand Hold - 4xmax time.......no where near clock so no idea of times

Power Snatch
95x3
115x3
125x3
135x3
140x3

So the pm workout was longer as I had more time.  This is the first time I've done pullups in a while, and while I could feel my elbow it wasn't that bad and it didn't last that long, I haven't done pullovers in a while and I remember why, I dislike that exercise I much prefer straight arm pulldowns for a lat isolation exercise.  Handstand hold was good, was doing it in the main gym this time so I got plenty of odd looks.  I realize to get my olympic lifting ability up I should be good at snatches as well, my elbow was feeling fine by this point so I went for some power snatches, there may have been some press outs but I actually felt good about most of them, I should take some videos to be sure.  That weight is a pr, the last 2 sets were more like 1 single at that weight as I rested longer between the 3 reps than I normally would, I do like snatches though.

Full Body

Today was a fun day, sometimes I dislike that my workouts are so short but then I remind myself I have been making pr's a lot more lately so there is no reason to complain.

Trap Bar Deadlifts (for time)
220x10 - 21 seconds
240x10 - 24 seconds
260x10 - 30 seconds
280x10 - 45 seconds
300x10 - 51 seconds

Bear Complex (1 Power Clean+1 Front Squat+1 Push Jerk+1 Back Squat+1 Rack Jerk = 1 rep)
135
155
175
185
195 (fail)

I decided to use that timed method again, to me it's a very effective to shock the body into lifting weight for 10 reps that you wouldn't normally do.  I maybe could have gone heavier as all the times were under a minute but I am actually happy I got 300 for 10 reps in that time.  The first set was unbroken, the second was just to adjust my grip, the rest were broken at 6, that 300 was tough to get that time my legs were lit up.  The bear complex is a popular complex in the crossfit community so I decided to go heavy on it, see how much I can do for 1 time through it.  It was harder than I thought, the power cleans, front squats and back squats weren't exacty easy, but it was the jerks that made this the most hard.  When I perform jerks I usually do split, so a push jerk was a little different, and a rack jerk (push jerk with bar on back instead of front) I never do so it was also tough.  Also lowering 195 pounds to my back for the back back squat wasn't exactly easy either.  I am glad I failed on the last set as it gives me something to strive for, on that set the power clean and front squat was fine but the push jerk was close to failure but completed, the back squat was then fine but the rack jerk wasn't happening my arms gave out.  Fun workout!

Upper Body

Camille Leblanc-Bazinet

My little upper body day again.

Pre Fatigue Sets
Cable Fly into Cable Bench Press
40x10 and 10
50x10 and 10
60x10 and 10
70x7 and 5

Straight Arm Pulldowns into Pulldowns
40x10 and 100x10
40x10 and 100x10
40x10 and 100x10
40x10 and 100x10

Handstand Hold - Accumulate 2 minutes (40 sec, 20 sec, 40sec, 20sec)

The good thing about today is that I felt absolutely nothing in my elbow, not at any point and I did go to failure on most sets.  The first 2 parts burn like crazy still, but based on how they have gone in the past there is a definite improvement there, more overall reps.  The last part perhaps could have been done in 3 sets but when I kipped up for the second one I had this stabbing pain in my one lat that I sometimes get doing this, I fought through it a bit but dropped early.  I foam rolled it out and when set number 3 came up it felt fine, hence the back to 40 seconds.

I made the decision to purchase some knee sleeves, with all my leg workouts my knees have been a bit achy at times.  I've asked Jason, Eric and Geoff, all 3 of which can squat much more than me and they say they make a huge difference in terms of knee pain being dimished to nearly taken away, I just need to find the right brand.  Tomorrow is one of the busier Mondays I've had in a while, so unless any cancellations I'll be off, I could get up early to workout...but I start at 5:30 anyways and that's early enough haha.

Deadlifts

I need to be careful with the leg training, I seem to forget that without upper body training I can't workout as much, plus with the ballistics of olympic lifting it can be tough on my old joints like my knees, wrists and back.  I may take the weekend off minus my stretching but today was a single movement day, can't go wrong with sumo deadlifts for sets of 10.

Sumo Deadlifts (touch and go)
135x10
185x8
225x10
245x10
265x10
285x10
295x10

I have never gotten 295 for 10 reps I was fairly pleased with that, it became very tough by the end.  My deadlifts seem to rotate through conventional, sumo and trap bar.....very nice.  I have no clue why I only did 8 reps at 185, with how the rest of the workout went it clearly was a mistake.

Olympic Lifting

Today was purely olympic lifting, the first part was gotten from Nate Schrader, one of my favourite crossfit athletes, turned out to be pretty tough, this was followed by a surprising pr.

Clean Complex
1 Power Clean+3 front squats+1 Squat Clean
135
155
175
185
195
205

Split Jerk
135x2
155x2
185x1
195x1
205x1
225x1
235x1 (pr)
245x1 (pr....boo ya!!)

I'll start with the second part, it deserves that boo ya, the last 3 sets I dropped I didn't worry about lowering to my shoulders.  I don't do split jerks that often but they aren't always elbow friendly (for either elbow) I felt these but nothing too bad.  245 is a 15 pound pr, and I was thrilled, I know that if I had professional coach (Mike Burgener) teach me I could do more, I feel fast on these lifts, having said that 245 I am very proud of.  I shattered my goal of 225 overhead, 245 overhead is a massve amount of weight for me and I finally am feeling like more of olympic lifter, being able to put up somewhat appreciable weights.  Coming out of the split stance while the weight is overhead turns out to be a little tough, I didn't lose the weight though and held that 245 overhead for probably more than the 2 seconds I usually go for.  The pros I am no where close too, but there are some that competed at the crossfit games over the years that I am....buut this is only one lift.  The first part I really liked, it was tough, that second squat clean was a lot harder than anticipated.  My max squat clean is 235 and 205 felt about that heavy after the first 2 exercises (mainly front squats), it was different and I enjoyed the challenge.

Below is a video of the clean complex I mentioned performed by Nate Schrader, I performed mine the exact same way he did, cept mine was 90 pounds lighter.

http://vimeo.com/29009729

Upper Body

I actually performed this workout yesterday just forgot to update my blog, tested my elbow a bit more and was a little discouraged that I did feel it, wasn't the limitting factor at all but I knew it was there.  I was able to go to failure on most sets as well but I kept the pre-fatigue method.

Superset
Machine Fly at 90 to max rep pushups..........10-12, 8-10, 8-8, 7-8

Straight Arm Pulldowns into Pulldowns
40x10 and 100x8
40x10 and 100x7
40x10 and 100x6
40x8 and 100x6
Lateral Raises into Military press at 22s..........10-12, 10-10, 10-10, 7-7

The first 2 were ones I had done before, they burned just as much as they have in the past.  The third one I haven't done for a while and it really burns, first time overhead pressing and it was only that one where I felt it in the elbow, albiet it only slightly.  I actually thought I'd miss upper body work more, I really haven't.  Leg training is always mentally tough but it's either focus on that or don't workout nearly as much, I know my workout frequency is cut back (you can only do so much legs) but I've been hitting my legs so much lately that I've actually gained weight, and from looking at myself in the mirror I don't think my upper body has gotten any smaller.  Of course I am still able to do the kind of routines above so it's not like my upper body is untouched.  I was sore as hell from Sundays and Mondays combo, but my workouts being filled with olympic lifts (which is almost all hip, leg and back drive), front squats, back squats, and deadlift variations, when I do go back into a more regular training style my legs won't be a weakness.

Deadlifts

Max Mormont

Hey I did have time for a workout today, not much but decided to pick one lift and go heavy.  Decided to go heavy on sets of 5 for deadlifts, conventional, starting from top and touch and go, optimal for lifting as much weight as possible.  Before the workout, while I wasn't sore in my back, I wasn't going to go for a new max as yesterday had heavy squat cleans and back squats and my legs were sore, I usually say this and as I get heavy I say screw it I'm going for a max, I did that today.

Deadlifts
135x10
185x8
225x5
255x5
275x5
295x5
315x5
335x5
355x5
375x5 (pr)

The results were successful, I'm not oblivious I know my form had faltered on that last set, most of the reps had a grunt to go with them but 375 is definately a pr, and coming after a day that had back related exercises I am very happy.  The one rep max calculator says my max is now 422, maybe someday I'll load 4 plates a side (405) and see if I can do one.  On a day I had no intention of working out on I am very content to get this short but heavy ass pr.

Legs

Today was a freaking awesome day.  I have never gone for a true 1RM squat clean, well now I can, so why not.

Squat Cleans
Warmup
95x5
135x3

155x3
175x2
185x2
205x1
215x1
225x1
235x1

Back Squats - 10, 10, 10, 10, 10.........135, 155, 165, 175, 185

I wasn't actually expecting that.  I work hard on front squats, so I know what I can handle there, but when the weight comes slamming down onto my shoulders it gets harder.  Also I spent years doing power cleans, more specifically hang power cleans, so they are more trained than my squat clean (and still are).  Squat clean should be more than your power clean, and mine is, but just barely.  I know I need some work on form on this one, I make the common mistake of sometimes sort of power cleaning the weight and then riding it into the squat, I have no video proof but I probably did that here.  Nevertheless I felt fast and confident in getting under the bar, 235 was flipping heavy for me, I wish I had a video but was working out alone.  I haven't done the 5 sets of 10 reps on back squats in a while, or back squats for that matter, so why not.  Ended at 10 pounds heavier than the last time, and my legs were feeling it.  Overall I felt amazing after this workout, tomorrow is a busy day for me so I wanted to make sure I got this in on what is usually a rest day.

Full Body

Ben Smith

Some upper body stuff that tests my elbow a bit more, then ended with a quick little metcon.

Handstand Hold - 3xmax time.....50 seconds, 35 seconds, 30 seconds

Pre Fatigue Sets
Cable Fly into Cable Bench Press
40x10 and 10
50x10 and 10
60x8 and 6
60x7 and 5

Straight Arm Pulldowns into Pulldowns
40x10 and 100x8
40x10 and 100x7
40x10 and 100x6
40x8 and 100x6

For Time
50 Power Cleans - 135
Time: 8:18

The first 3 parts all test out my elbow more than I have in the past, the handstand holds were harder than I thought but I am glad I got 50 seconds on the first set, things look weird looking at them upside down for an extended period of time.  The chest fly and bench press combo burns like crazy, but more elbow safe because the first exercise makes the second one harder so I have to use less weight.  The second pairing I needed to change the weight and again burned the lats like crazy, the straight arm pulldowns were done on the lat pulldown station hence the lighter weight.  The last part was hard, I made good use of the bumper plates here.  I have seen Rob Orlando, Nate Schrader and Ben Smith perform this workout in 5 minutes ish, buuuut with 225.....damn I got some catching up to do, good workout!  Elbow feels fine too.

Deadlifts

Another busy but for personal reasons on top of work reason, a client cancellation allowed me something quick, so I picked one lift and decided to go heavy on it, today it was trap bar deadlifts, my back was a little sore but I warmed up enough.

Trap Bar Deadlift (reset each time)
170x10
220x5
260x3
280x3
300x3
310x3
320x3

And off I went, felt pretty good, I had to get used to adding the weights in my head still but I still really like the trap bar deadlift.  320 still isn't really close to my max for regular deads, but those are touch and go starting from the top, these are starting from the ground and I reset each time so much harder, I like it.

Legs

Danny Nichols

Damn busy days, didn't nearly have the time today for a full workout so picked a quicker ish one, stole the crossfit front squat workout from before.  It's 10 sets of 2 reps for front squats, some perform is lighter and quick, I decided to go heavy as possible.

Front Squats
Warmup
95x10
115x8
135x5

155x2
175x2
185x2
205x2
215x2
225x2
235x2
245x2
255x2
265x1 (tried second, but failed)

Damn, that was more weight than I thought I could handle, I spaced it out so I'd be at my max by the end.  Till this point my max front squat was 245 for a triple, 255 then became the most and the second rep was slow but completed unassisted.  I maybe should have tried 260, but said fuck it I'm going for 265, maybe even hit my goal for the year (265 for a double).  Oh I wanted it so bad, but after rep one at 265 I knew a second was unlikely, I tried anyways but failed and was forced to place it on the safeties.  Having said that, a 265 front squat 1 rep max I am proud of, hamstring to calf too, and damn 10 sets took longer than I thought.

Conditioning

I want my strength to improve first and foremost, while I can't really expect my conditioning to improve with it (at least not fast), I still will do the conditioning routines here and there.  I don't have much time on this turkey filled day, I had some cooking to do at home but got in a good one, first one was from crossfit.

3 Rounds for time
15 Hang Power Cleans - 135
15 Burpees
Time: 10:32

Box Jumps, only counting reps with spring in step
20 inches - 10 reps
22 inches - 10 reps
24 inches - 10 reps
26 inches - 10 reps
28 inches - 10 reps

Double Unders - 5x30......unbroken on all sets

The first part was tough, much tougher than anticipated and it was simply breathing, my legs and arms were feeling it too but nothing compared to the lungs.  I've seen the elite crossfitters complete this in much faster time, but it was tough I actually don't do hang power cleans that much, I usually go with power cleans or squat cleans.  The box jumps were different, I want to improve my turnover time on box jumps so I want to work on this.  I made sure that as soon as I hit the ground I springed back up onto the box right away, spending no more than a split second on the ground, this makes them a helluva lot harder, it wasn't so much about getting my breathing up but working on the technique.  The doubles were paired with this, and while hard I've oddly gotten a lot better at them, no one of the 5 sets of 30 were broken.  Overall it was sweaty for a shorter one, typing this now I just finished my meal.....asparagus, turkey, ham, potatoes, and salmon...damn good meal.

Olympic Lifting

Going into the gym I was just going to do some stretching, like I always do on Sundays, I started stretching and Eric asked me if I could video tape his lift, he performed a lovely 185 full squat snatch.  That seemed to get me pumped up to want a video for myself so I decided I'd go for a heavy power clean and split jerk, I pr'd on both of these on Thursday but as separate lifts, today they were together.

Power Clean and Split Jerk
135x3
155x3
185x2
205x2
225x1 (didn't like my form though)
230x0x1

The video above is my last set at 230, a pr on both the power clean and split jerk.  I took a video of 225, which was successful but I didn't like my form on the jerk at all.  I decided to up the weight anyways to 230, I was able to get the weight to my shoulders but then failed on the jerk, simply wasn't aggressive enough.  I was going to stop there but Eric simply said "ya trying again", why the hell not.  This is the video that is above, I was much more aggressive on the jerk and caught the bar with straight arms, awesome.  The rest of the workout was stretching, which was my original plan.  Feel amazing about it now.

Heavy

Still making use of the new toys, decided to try the technique I used on September 5, but do sets of 5 instead of 10, and do squat cleans as I can make perfect use of the bumper plates.  There is quite the change from set 4 to set 5.

Squat Cleans (for time)
135x5 - 19 seconds
155x5 - 26 seconds
175x5 - 32 seconds
185x5 - 1:08
205x5 - 5:11

Trap Bar Deadlifts - 5, 5, 5, 5, 5........170, 230, 260, 280, 300

Holy shit what a drop, the set at 185 was tough and I knew I was going to do another one, because going over 200 is cool I decided to go for it.  The first rep was good, dropped the bar, walked to the pole and came back for rep number 2, same deal, the clean felt good and the squat was stable.  Rep number 3 was a different story, first attempt I caught the weight too far forwards and ended up dumping it in front, I had to reset rest a short rest and try again, my second attempt I over corrected and caught the weight too far back and started to fall backwards, I quickly pushed the weight in front as I fell on my ass (thank god for bumper plates as this would have been bad with iron).  The third attempt was successful, as were the first tries for rep 4 and 5, but the 2 failed reps account for what a difference in time, felt amazing though.  I should note that prior to today the most I have ever squat cleaned was 200 which there is a video of, so a pr there too.  The trap bar deadlifts I really liked, I normally do touch and go but this time stuck with resetting each time, which is definately harder but the trap bar allows me to better keep perfect form, I seemed to feel every muscle from my waist down on that one.  Good heavy workout!

Olympic Lifting

Pure awesomeness today, made good use of the new bumper plates.

Power Cleans
135x5
155x3
175x3
185x3
195x3
205x3
215x1
225x0x1

Split Jerk
135x3
155x2
185x2
195x1
205x1
225x1

Pure and utter awesomeness, especially on a day where I had no intention of working out, I just got excited with the new bumper plates so I had to do a workout.  Bumper plates means I can drop it, but for clarification it's not an ego thing (which I predict a lot of people will think).  When I get close to my max, it becomes unsafe with the weights I am using to lower them back to starting position, I risk injuring my shoulder and back.  Secondly, I can safely attempt a max weight, I need the ability to safely fail if I am to attempt a true one rep max, something bumper plates allows.....plus it makes lots of noise :).  225 power clean, fuck ya that's a pr, it says 225x0x1 because I failed the first attempt, but made the second....hells ya.  I was going to stop there but excitement got the best of me again and decided go to heavy on split jerks.  Only the last set did I actually drop the weight as I didn't want to lower 225 back to my shoulders, for me that's where it gets dangerous, even 205 felt iffy, especially since my elbow thingy.  Having said that I did not think I'd get 225, I was incredibly pleased, that hits one of 2011 goals and 225 on power cleans and split jerks has been a goal of mine for what feels like forever, a very proud day for me.

Isolation Day

Cable Flies - 10, 10, 10, 10.......40, 50, 60, 70(8)

Lying Shoulder Press - 4x10.........10s

Lateral Press - 4x10......15s

Pulldowns - 10, 10, 10, 10........120, 130, 140, 150(7)

Superset
Hamstring Curl - 10, 10, 10......70, 80, 90(8)
Leg Extension - 10, 10, 10.......185, 200, 215

Nothing special about today, I just can't wait till the new equipment comes tomorrow :).

Legs and power

Legs and power today, my back was a little sore from the deads yesterday but front squats should be fine, decided to go heavy for 5 instead of 3.

Front Squats
95x10
115x8
135x5
155x5
175x5
195x5
205x5
215x5

Box Jumps for height
5 at 24 inches (10 risers)
5 at 28 inches (12 risers)
5 at 32 inches (14 risers)
5 at 36 inches (16 risers)
5 at 40 inches (18 risers)
5 at 42 inches (19 risers)

Amazing how much less weight I can handle compared to my 3RM (245), 215 was flipping heavy and I could tell I was done as my form started to falter a bit (elbows dropped).  It felt it good though, hamstring to calf each and every time, then decided to test some box jumps.  I don't think I'll ever go for a true 1RM for height on box jumps unless I am jumping onto something stable, when it gets as high as 42 inches, or 19 risers plus the step the box just isn't stable, so I kept it at more manageable sets of 5.  I was suprised how high I actually got, 46 inches is my pr (21 risers) and that was for 2, 19 risers for 5 was tough mentally but still not too bad.  Good workout!