Nice workout.
How tall are you?
Thanks!
6’1.5"
Usually stick to 6 foot 2, because I like to round up. 
[u][i]12-16-08[/u][/i]
AM Weight: 202.4
Back Pain: 0.5 out of 10
Right Pec Pain: 1 out of 10
Tightness after all the benching
[u][i]Upper Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Bench Press
45Xreps
95X4
115X4
125X3
135X2
155X2
165X1
175X5X2
180X5
190X4F@5 PR(+1 rep)
175X5X2
B. Seated Cable Row
Setting 13X10X4
C. DB Overhead Press
50X6X3
50X4
D. Skull Crushers
25X10X3
E. External Rotation Things
15X8
5X15,15,15
F. Barbell Calf Raises
225X20X3
Bench Press: I should have gone for the 190X5 on the third set instead of the fourth. I know 100% for sure I would have had it then. Oh well. I worked on arching more this time. Arch feels good, but it still needs improvement.
Seated Cable Row: Last time I did this for 2 sets of 8. Some definite upper back strengthening going on here. . .
DB Overheads: I’m happy I was able to get the three sets of six even after all that benching.
External rotation things: I tried to retract my scapula each rep to get some rhomboids going and the lighter weight really let me focus on the important upper back muscles. Good stuff
Barbell Calf Raises: All I can say about these is it hurt to use a high bar position because my traps are so damn sore!
Happy training.
[u][i]12-18-08[/u][/i]
AM Weight: ??
Forgot to check this morning.
Back Pain: 0.5 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 2[/u][/i]
Foam Rolling
*only did the important “reactive” stuff
Dynamic Flexibility
A. Pin Front Squat
45Xreps
95X3
115X3
135X3
155X1
165X1
175X3X2
175X2
165X3
165X2
165X3X5
B. Good Morning
185X8
175X8X3
C. Modified single leg squat to box
BWX10/sideX4
D. Pallof Press
80X15/sideX3
I am really beat today. My hips are incredibly sore- especially glute medius and the other hip abductors on my left leg. It was hard to get up off of chairs after box squats and rack pulls earlier this week.
Pin Front Squats- I had a hard time finding a groove out of the bottom, and my hips were not getting through the movement. This is why I lowered the weight. Also, 175 was turning out to be a grinder where I would fall forward and my lower back got too involved. Given my anthropometry, lots of lower back involvement is inevitable when I squat. Even so, I like to avoid it as much as possible- especially with this high volume of work. All of that said- the 165 still made for some difficult sets of three. Normally that wouldn’t be the case, but this week’s workload. . .
I’ll need to cut things back somewhat next week. The week after that I will have limited gym access, so I’ll have to make due with my crummy 40 lbs. TKO barbell and the weights I have in my garage. It’ll work out, but I don’t like that damn bar.
[u][i]12-19-08[/u][/i]
AM Weight: 205.0
I cheated last night.
Back Pain: 0.5 out of 10
Slight tightness
Right Pec Pain: 0 out of 10
[u][i]Upper Body 2[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Chin Ups
-120X10
-70X8
BWX3
+10X3X3
+10X2F@3
BWX3
+5X3
BWX3X3
B. Plate Pushups
+10X10X3
Forgot the fourth set 
C. DB Row
95X8/sideX3 PR
95X6
D. Prone Internal Rotations
15X15/sideX3
E. DB Curls
40X6,5,4
F. Barbell Shrugs
265X15
275X15X2
G. Lateral Raises
20X15X3
Nothing special. Just put in my work today. I need to keep getting stronger.
Also, I’ll have to start posting my diet soon here. I don’t know how I feel about the hassle of typing it all up everyday, so I may just make a basic template and copy+paste it. That way I can make small adjustments where what I ate was different.
Next week’s deload will look like this.
Practice=Oly lifting practice
~15 minute snatch variation practice
~15 minute clean variation practice
Alternate first lift each session
Daily
-Dynamic Flexibility
-Foam Rolling
Day 1
30-40m practice
2X6 Front Squat
2X12 Single Leg Squat
3X30s Single arm Push-up Hold
Day 2
30-40m practice
2X6 Bench Press
2X12 Seated Cable Row
Day 3
30-40m practice
2X6 Box Squat
2X12/side Walking Lunge
3X15 Pallof Press
Day 4
30-40m practice
2X6 Overhead Press
3X4 Wide Grip Pullup
2-3X15 RC work
Day 5
~6 conditioning events
2:1 Rest:Work ratio
Afterwards, I’ll start using Oly lifts here and there.
[u][i]12-20-08[/u][/i]
AM Weight: 203.0
Back Pain: 0.5 out of 10
Slight tightness
Right Pec Pain: 0 out of 10
[u][i]Conditioning[/u][/i]
Foam Rolling
Dynamic Flexibility
- Messed around with KB windmills
A. KB Swings
20kgX20X3
R30s
B. KB Thrusters
10kgX10/armX3
R30s
C1. Crossfit Burpees
X10
C2. Jump Rope
X30
R30s
Did this twice
D. Med Ball Ground Throws
20lbs.X15X2
R30s
This was about all I did.
I went to a Crossfit gym today. I skipped the WOD, because it didn’t look appealing to my goals. Crossfit is not what I’m looking for as far as my ‘path’ to strength.
I heard a lot of discussion about ‘functionality’ and Bodybuilders. A lot of jibber jabber about how Bodybuilders can’t do Crossfit work-outs as well as Crossfitters. Well, no shit. They train to get big and look good, not swing KBs, do burnout push presses, giant set complex movements, and generally utilize “randomized fitness elements”.
[quote]Flow wrote:
I heard a lot of discussion about ‘functionality’ and Bodybuilders. A lot of jibber jabber about how Bodybuilders can’t do Crossfit work-outs as well as Crossfitters. Well, no shit. They train to get big and look good, not swing KBs, do burnout push presses, giant set complex movements, and generally utilize “randomized fitness elements”.[/quote]
They’re also usually super strong (bodybuilders).
Bodybuilding bashing has gotten way, way out of hand recently.
The sad thing is that seldom do you hear a BBer bash CrossFit the way Crossfitters bash BBing.
It’s all about goals. Crossfit has its place. BBing has its place.
Crossfitters wouldn’t prepare to compete or improve themselves in Crossfit with BBing type training.
BBers wouldn’t prepare to compete or improve themselves in BBing with Crossfit type training.
[center][u][i]DELOAD / OLY LIFTING PRACTICE[/u][/i][/center]
[u][i]12-22-08[/u][/i]
AM Weight: 202.6
Back Pain: 0.0 out of 10
Hellz yeah
Right Pec Pain: 0 out of 10
Hellz yeah X2
[u][i]Lower Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
*tried a snatch grip barbell squat stretch I got out of Thib’s Black Book of Training Secrets. It’s a keeper.
A. Hang Snatch & Clean to knee Practice
65X5Xlots
15minutes
B. Parallel Box Squats
230X6 PR
240X6 PR
C. Assorted Single leg Squats
BWXwhateverXwhatever
D. Hang Clean & Press to Lateral Lunge
65X12/side
135X13-14/sideX2
E. Hang Snatch & Clean to knee Practice
135X5 (clean)
65X5Xlots
15minutes
F. One Arm Push-Up Holds (Feet closer than before)
BWX30s/sideX3
Productive work out. I’m not going to let the deload get in the way of setting PRs.
Instead of one 30 minute practice session at the beginning of this week’s sessions, I’m going to do one 15 minute practice session at the beginning and one at the end. I’ll focus on the same portion of the movement or appropriate combination movement to get my form better each work out, and I’m progressing them as I go.
From a motor learning standpoint, it makes more sense to expose myself to the movement pattern as frequently as possible as opposed to for simply a greater period of time.
Regarding my form on the oly lifts. . . I get a good second pull on hang snatches. When I push my knees forward as the barbell travels up past my knees, I have no problem getting calves and shoulders plantarflexed and elevated respectively, but the bar seems to get out too far in front of me sometimes.
Hang cleans are no problem. I tried them from the floor a few times, but the form still didn’t feel like it was there. I may work from the floor and then slowly integrate the first pull into the second pull tomorrow. We’ll see.
Thib’s Black Book has a lot of gems in it.
[u][i]12-22-08[/u][/i]
AM Weight: 202.4
Back Pain: 0.0 out of 10
Right Pec Pain: 1 out of 10
Slight pain after benching. This is why I did the prone internal rotations.
[u][i]Upper Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Full Snatch and Snatch High Pull Practice
65X5Xlots
15minutes
B. Bench Press
45Xreps
95X5
115X5
135X5
165X2
185X6 PR
190X5 PR
C. Seated Cable Row
#13X12X2
D. Full Snatch Practice
75X5Xlots
15minutes
E. Prone Internal Rotations
15X15/sideX2
I took the weight up higher the second time I practiced Oly lifting because the 10 lbs. plates bend if you drop them. The 15 pounders are pretty resilient so I opted for them instead. Weight is very light for snatching. I catch the weight practically standing up completely. I have to make a conscious effort to catch the bar with knees bent. Pretty good amount of weight for form practice imo.
I was probably good for 190X6 on the bench press, but the 5th rep was a grinder and I’m not up for missing reps on a deload.
[quote]IronAbrams wrote:
Thib’s Black Book has a lot of gems in it.[/quote]
That it does. I want to get his book High-Threshold Muscle Building soon, but we’ll see how much my money tree puts out these next few weeks. . . 
I went job hunting and now I have very little to do aside from ready/study training and nutrition stuff. Woohoo. I can’t complain
I’ll post my diet to begin with
Meal 1
1 cup 2% milk
4 eggs
2 slices American cheese
1t paprika
1 cup oats (measured dry)
1 orange
Peri-Workout
EAS Myoplex (chocolate) RTD
2 bananas
Meal 2
2 slices wheat bread
5 oz. turkey
2 slices American cheese
1 apple
1T mustard
Meal 3
5 oz. turkey
1/4 cup almonds
Meal 4
10 oz. beef
2 cup green beans
1 apple
1 orange
(Later on. . .)
Meal 5
1 cup cottage cheese
1/4 cup mixed nuts
1T cinnamon
3,580 calories
Fats 146.8 grams
47.8 saturated
26.9 polyunsaturated
58.5 monounsaturated
Carbohydrates 294.2 grams
47.4 fiber
Protein 285.2 grams
I have a really fucking slow metabolism. This is the way I can eat and still gain weight. LOL
You bought an EAS product?
I think your triceps need some more love. I realize your last bench press workout probably cut out the pressing volume you’d normally have since you did so many pulls.
But consider handling heavy weight on more than just 1 exercise. You got the flat bench press. Great. Think about doing another pressing movement after that. Could Be Close-Grip Bench Press, Close-Grip Incline Bench Press, Normal Incline Bench Press, Push Press, Hammer Strength Incline Press, Hammer Strength Shoulder Press, Behind-the-Neck Seated Press, or Dips.
Whether you follow this advice or not, can we get an update on your training template now that you’re doing this Oly lifting stuff? I’d love to peer pressure you into following Loui Simmons’ advice in his “If I were an Olympic Coach” article.
[quote]FightingScott wrote:
You bought an EAS product? [/quote]
Hahaha, nope. It was free. I’ve had to make due with what I can get lately due to $$ :X
I like the pressing idea. I plan on doing another lower/upper split using many of the same exercises I was doing before. Something like
S OFF
M Snatch, Box Squat, GM
T Upper Body Horizontal Pushing and Pulling
W OFF
R Front Squat, Rack Pull, Barbell Lunge
F Upper Body Vertical Pushing and Pulling
S Conditioning (KB movements, sled drags, tire flips, hammer swinging, etc. . .) and olympic lifting practice
The idea would be for me to Bench Press on Tuesday and Push Press on Friday. I’ll take up your advice and do CGBP on one of those days and push ups on another. I also plan on taking 10-15 minutes after one of these upper body work outs for lateral raises and that bodybuilding stuff.
Monday
Power Snatch 5X5
Box Squat 6X3-5
Good Morning 3X6-8
Modified Single Leg Squat 2X12/side
Feet CLOSE Single arm push up hold 3X15-30s/side
Tuesday
Bench Press 6X3-5
T-bar Row 3X6-8
Close Grip Bench Press 3X6-8
Face Pull 3X6-8
RC work
Thursday
Power Clean 5X5
Front Squat 6X3-5
Rack Pull 3-4X6
Barbell Lateral Lunge 3X8/side
Double leg dead bug & reverse crunch S/S 2X12-20 a piece
Friday
Push Press 6X3-5
Wide Grip Pullup 4X4-6
DB Incline Press 3X6-8
Cable Standing Reverse Flies 3X8-10
RC Work
Standing DB Curls 3X5-8
Tate Press 3X5-8
beach work if energy is there
Conditioning
Conditioning (KB movements, sled drags, tire flips, hammer swinging, etc. . .) for 8-12 trips with a 1.5:1 Rest:Work Ratio
This should be interesting because I’m more or less adding the cleans and snatches on top of what I normally do. I don’t know if this is a good or bad idea, but I’ll adjust my intake accordingly.
In retrospect I’ll probably just do the snatch on the first day and scratch the clean. I don’t want to throw everything in there at once, so I’ll start with just these progressions from my previous training program:
- Add in snatching for speed work
- Add in another pressing exercise
- Do 2 or so more ‘gos’ when I do conditioning work
- Work more towards sets of 3
- Eat more
First off, doing 5X5 with Olympic Lifts will be pretty brutal if all sets are working sets. Take a look at Prilepin’s chart to figure out volume for all quick lifts.
Second, I think it’s pretty fucking hard to make your own Olympic Lifting program. Might want to check www.exrx.net, the russian weightlifting encyclopedia, anything the bulgarians have written, anything that bill starr has written, rippetoe’s stuff, and burgner’s stuff.
Here’s some food for thought:
Monday - Max Effort Lower Body:
Max Effort Lift - 5, 3, or 1 RM
Overhead Squat - 5X5
Olympic Squat - 5X5
Alternate Clean and Snatch Grip Shrug 4X15
Hanging Leg Raise - 4X15
Tuesday - Max Effort Upper Body:
Max Effort Lift - 5, 3, or 1RM
3-Board Press - 5X5
Incline Bench - 5X5
Dumbbell Row - 2X15
Face Pull - 2X15
Thursday - Dynamic Effort Lower Body:
Box Jump or Broad Jump - 5-8 Sets of 1-3 Jumps
Power Snatch - 8 Singles Between 75-85%
Power Clean - 8 Singles Between 75-85%
Box Squat - 8 Sets of 2 50-70%
Romanian Deadlift - 4X15
Friday - Upper Body Assistance:
Military Press: 2X10
Hammer Strength Incline Press: 2X12
Hammer Strength Shoulder Press: 2X10
Bodyweight Chins: 2XMax
Bodyweight Dips: 2XMax
Max Effort Lower Rotation:
3 Weeks Snatch Grip Deadlift
3 Weeks Box Squat
3 Weeks Front Squat
Max Effort Upper Body Rotation:
3 Weeks Bench Press
3 Weeks Behind-The-Neck Push-Jerk
3 Weeks Split-Jerk
Use the Pendulum wave for Dynamic Work.
Snatch and Clean 75% 80% 85% repeat
Box Squat 60% 65% 70% repeat
Repetition Effort Day for the upper body should be the easier, high-rep, bodybuilder day for low-end strength and Military Press Strength. More Volume, Less intensity. That’s the goal of the day so change the sets and reps to meet that goal. Maybe leave some reps in the tank, even though I said Max Reps on Chins and Dips. But by then you should be fatigued to the point where you can’t do any real damage so going near failure might not fuck up the Max Effort Upper Body day as much as if you went to failure while you were fresh.
Change Assistance Exercises when they stall or every 6 weeks. Just changing hand positions to a close grip, switching from barbell to dumbbell, or changing sets and reps. Either one of those is enough of a change.
It will take you 9 weeks to get through the Pendulum Wave 3 times and get through the entire Max Effort Exercise Rotation. So on week 10 take it easy on the Max Effort days and don’t do any actual max effort lifts - just the other stuff done light. Then on Dynamic Effort Lower Body day test your Snatch and Clean & Jerk as if you were in a meet.
This will give you a new Max for making new %s for Dynamic Work. You should already have a Max to work with from using Box Squats as a Max Effort Lift.
[quote]FightingScott wrote:
First off, doing 5X5 with Olympic Lifts will be pretty brutal if all sets are working sets. Take a look at Prilepin’s chart to figure out volume for all quick lifts. [/quote]
I agree with this when the full olympic lifts are being used, but I intend to use the ‘Power’ variations of cleans and snatches- where you catch the weight at far from a full squat. Earlier today, my training partner did 5X5 with 205 in power cleans and he has been using 5X5s for a while with good results. Also, it should be noted that there is a pause between each of the reps- so they are not as demanding structurally as exercises where tension is constantly on the muscles.
Yeah, they are very difficult to make. The whole idea behind my focus on oly lifting form is to add them as another tool for my arsenal. I don’t intend for them to become the focus of my training (I still want to compete in Powerlifting firstly), but I won’t discount the possibility of them becoming a greater focus as time goes on. For these reasons, I feel that it’d be appropriate to add them into my routine sparingly as a supplemental speed exercise until my maximum strength is greater and I can start to use programs from sources such as those you described to get stronger at the oly lifts themselves.
Thanks for posting that routine. I’ll keep it in mind.