Forging a Warrior

Training Logs
1

Good morning world and all who inhabit it! For those of you who have followed my previous logs, you know my background and you know my current situation (maybe). For those of you who don’t know, here’s some cliff notes.

  • 19 years-old
  • 5’7"
  • 175 lbs.
  • Played football for 9 years, but had to quit due to injuries
  • Competed in powerlifting and trained with Ed Coan for about a year and a half
  • Left powerlifting to pursue competition in weightlifting and CrossFit
  • Here I am now

My best (current lifts) include:

  • 405 lb. back squat
  • 285 lb. front squat
  • 425 lb. deadlift
  • 175 lb. strict overhead press
  • 190 lb. snatch
  • 240 lb. clean & jerk

So that’s about it for my background. Time to get posting about training.

CS

2

Mon 3 Feb 2014 - Olympic Weightlifting + WOD

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning
  4. Mobility
  5. Burgener warm-up/skill transfer exercises

Standing Box Jump
6 X 3 X 37" (75%)

Back Squat
2 X 10 X 45
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
5 X 5 X 270 (80%)

Notes: Haven’t done any volume work in awhile, so this felt good to get back under some moderate weight for a good amount of reps. I kept it to 2 minutes of rest in between sets, which was brutal, but well worth it.

Hang Snatch
1 X 3 X 100 (50%)
1 X 1 X 120 (60%)
3 X 3 X 140 (70%)

[i]Notes: Didn’t feel too bad for doing any kind of snatch in about two and a half weeks. Had a little trouble staying tight in the bottom of the catching position, but nothing that won’t work itself out in the coming weeks of the cycle.

Another thing I noticed was that I had a serious quad pump from the squats, so that made it damn near impossible to lower the bar in a controlled manner because my legs were shaking so bad haha.[/i]

Paused Snatch-grip Deadlift
3 X 3 X 160 (80%)

20 minutes rest

EMOTM, 8 minutes
2 muscle-ups

Notes: Since I’ve just learned how to do these, I’m trying to take every opportunity that I can to get better and more efficient. One thing I noticed is that I need to keep my legs locked together as much as possible through the entirety of the movement, that way I can ride the momentum into a kip at the top so I’m not fatiguing my pecs by doing a ring dip every time.

WOD
4 rounds for time of:

  • 5 burpee kettle bell box step-overs (55 lb.)
  • 10 pull-ups
  • 10 wall-balls (20 lb.)
  • 5 power cleans (135 lb.)

Time: 14:07

Summary: Today was fucking brutal; I ain’t gonna lie. Going from volume back squats to a pretty intense WOD was awesome. Anxious to see how my conditioning improves over the next few months, as well as the DOMS that I have in my legs tomorrow. Oh, that reminds me - I have another WOD tomorrow lol.

CS

3

Tue 4 Feb 2014 - CrossFit WOD

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning
  4. Shoulder mob

Push Press
2 X 5 X 45
1 X 3 X 95
1 X 3 X 115
1 X 1 X 135
1 X 1 X 155
1 X 1 X 175
1 X 1 X 185
1 X 1 X 200

EMOTM, 8 minutes

  • 80m sprint
  • 12 sit-ups

2 minutes rest

WOD
For time:

  • Front squat: 10-8-6-4-2 (135 lb.)
  • Single-unders: 40-80-120-160-200

Time: 11:21

Back Extensions
3 X 15 X BW

Summary: Good day today. Found my 1RM in the push press with just wrist wraps (no belt) and got some good met con in. The front squats during the WOD were brutal after yesterday’s squat workout, but I pushed through and made it, despite the extreme burning sensation.

CS

4

Thu 6 Feb 2014 - Olympic Weightlifting

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning

Weighted Box Jump
4 X 3 X 34" (+20 lb. vest)

Back Squat
2 X 10 X 45
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 260
8 X 3 X 295 (85%)

Notes: Brutal; absolutely brutal. Taking only 3 minutes of rest between each set didn’t make it any easier, either. But the good news is, I got all the reps, everyone of them was ass-to-grass, and the transition to high-bar is going A LOT smoother than expected.

Cleans Off Blocks
1 X 3 X 135
1 X 1 X 155
4 X 3 X 175 (70%)

Notes: First time doing these, so they were a little awkward, but the speed was good and I caught on pretty quick.

Summary: Overall, pretty good session. Had to cut out early due to some other commitments, but I got my work in and got out. This first 4-week block is just about hammering in some squat volume and working speed on the main lifts.

CS

5

Nice, signed up! I recall you speaking in another thread about the training methods that Ed Coan had you using while you were competing in powerlifting. Are you still applying these to your current training or are you more or less using weighlifting programming now?

6

[quote]kgildner wrote:
Nice, signed up! I recall you speaking in another thread about the training methods that Ed Coan had you using while you were competing in powerlifting. Are you still applying these to your current training or are you more or less using weighlifting programming now?[/quote]

Almost all of my barbell work is weightlifting programming. I do deadlifts on a separate day before my CrossFit WODs. My back squats are twice a week for this 4-week “leg-building” block. Push presses are done on my third weightlifting day, too. So I hit all of the major barbell movements for CrossFit, some twice a week, just depending on the WOD or the strength work.

CS

7

Mon 10 Feb 2014 - Olympic Weightlifting + CrossFit WOD

Warm-up

  1. 1,000 meter row
  2. PVC row everything
  3. Band flossing/tractioning

Standing Box Jump
1 X 3 X 34"
1 X 3 X 38"
5 X 3 X 42" (85%)

Back Squat
2 X 10 X 45
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 255
5 X 5 X 285 (82.5%)

Snatches Off Blocks
1 X 3 X 45kg
1 X 1 X 50kg
1 X 1 X 55kg
1 X 1 X 60kg
4 X 3 X 63kg (70%)

Notes: Awkward positioning, so I’m going to need to learn how to position my shoulders properly.

Halting Snatch-grip Deadlift
4 X 3 X 80kg

Notes: Pause at below the knee, mid-thigh, and pockets.

Rest 10 minutes

WOD
Complete as many rounds as possible in 10 minutes of:

  • 7 hang power clean (95 lb.)
  • 15 wall-balls (20 lb.)
  • 15 sit-ups

Rounds: 7 + 2 wall-balls

Conditioning
5 X 200m rower sprints

Summary Pretty good session, minus the awkwardness of the snatches off blocks. Cleans off blocks aren’t a problem, but the shoulder positioning over the bar for the two is completely different.

CS

8

Tue 18 Feb 2014 - Olympic Weightlifting + CrossFit WOD

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning
  4. Burgener warm-up + skill transfer exercises

Standing Box Jump
1 X 3 X 34"
1 X 3 X 38"
1 X 1 X 42"
1 X 1 X 45"
4 X 1 X 47" (95%)

Notes: The first jump was a little messy, but the following three were easy.

Snatch
1 X 3 X 40kg
1 X 3 X 45kg
5 X 2 X 55kg (60%)

Notes: This was just a day to dial in speed and technique. Everything felt fast and crisp.

Clean & Jerk
5 X 1 X 70kg (60%)

Back Squat
2 X 10 X 45
1 X 5 X 135
1 X 1 X 155
3 X 2 X 175 (50%)

Rest 10 minutes

Partner WOD
Alternating with a partner, complete as many rounds as possible in 8 minutes of:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Rounds: 10 + 11 squats

WOD
Complete as many rounds as possible in 12 minutes of:

  • 3 power snatches (95 lb.)
  • 6 push-ups
  • 9 box jumps (24 in.)

Rounds: 10 + 3 power snatches

Summary: Overall, great day to come back. I’ve been swamped at work lately since I’ve been training to become a server. By the end of this week, I will have worked about 80+ hours between my two jobs. It’s worth the paycheck, though. Training will be back to normal after this week is over so I can finally focus on getting ready for this next meet in April. I’m also eyeing my first CrossFit throw down in June/July.

CS

9

Wed 19 Feb 2014 - Olympic Weightlifting

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning
  4. Burgener warm-up + skill transfer exercises

Back Squat
2 X 10 X 45
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 255
1 X 1 X 285
1 X 1 X 315
2 X 0 X 345

Notes: All in my head.

Snatch
2 X 3 X 40kg
1 X 2 X 50kg
1 X 2 X 55kg
1 X 1 X 60kg
1 X 1 X 65kg
1 X 1 X 70kg
2 X 0 X 75kg

Notes: Missed them both at the bottom; bar came forward. Just gotta stay tighter.

Clean & Jerk
1 X 1 X 75kg
1 X 1 X 80kg
1 X 1 X 85kg
1 X 1 X 90kg
1 X 1 X 95kg
1 X 1 X 100kg

Notes: Just working up to something moderately heavy.

Summary: Pretty good day despite missing the squats. Technique on both lifts felt solid despite not doing any full versions of the lift for about a month. Only thing I need to fix is the landing position for the bottom of the snatch and the clean. Other than that, everything is solid.

CS

10

You finding any time to bench press just for old time’s sake? :stuck_out_tongue_winking_eye:

11

[quote]csulli wrote:
You finding any time to bench press just for old time’s sake? ;P[/quote]

I did about two weeks ago and still got 275. So I’m not complete bench press deficient.

CS

12

Sun 23 Feb 2014 - CrossFit WOD

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning

Deadlift
2 X 5 X 135
1 X 5 X 225
1 X 5 X 250 (65%)
1 X 5 X 290 (75%)
1 X 10 X 325 (85%)

Notes: Felt fucking great to get some quality reps in today and to start the 5/3/1 program for my deadlifts. “Operation Deadlift 500 Before I Turn 20” will commence immediately.

Rest 10 minutes

WOD
Complete as many rounds as possible in 10 minutes of:

  • 5 handstand push-ups
  • 15 pull-ups
  • 5 box jumps (30 in.)

7 rounds + 3 pull-ups

Summary: Today was one of the first totally awesome days that I’ve had in awhile. I got to program my own workouts and I felt great about it and I got the desired effects. Back to olympic lifting tomorrow.

CS

13

Mon 24 Feb 2014 - Olympic Weightlifting + CrossFit WOD

Warm-up

  1. 1,000 meter row
  2. PVC roll everything
  3. Band flossing/tractioning
  4. Burgener warm-up + skill transfer exercises

Snatch
2 X 3 X 40kg
1 X 2 X 50kg
1 X 1 X 57kg
4 X 3 X 60kg

Notes: Not a very good day. I’ve still been having trouble staying tight in the landing position. Any reps that I miss are because I come forward with it. My coach brought to my attention that it could be because of my shoes being too big and my heel is sliding around in them.

Snatch Pull
4 X 4 X 80kg

[b]Paused Back Squat[/b]
2 X 5 X 135
4 X 3 X 205 (60%)

WOD
For time:

  • 30 kettle bell swings (55 lb.)
  • 50 double-unders
  • 30 kettle bell snatches (55 lb.)
  • 20 box jumps (24 in.)
  • 20 sumo deadlift high-pulls (55 lb.)
  • 30 sit-ups
    Then, go back up the ladder, minus the 30 sit-ups.

TIme: 19:18, Rx

Summary: My olympic weightlifting session wasn’t all that great, but I made up for it with a killer WOD. I also set a PR in unbroken double-unders with 40. I think I’ve finally gotten them down pretty good, as well as my butterfly pull-ups. The only movements that I still have to work on are muscle-ups (improving efficiency and form), wall-balls, rope climbs, thrusters, and handstands/walks. Hopefully I’ll have a pretty good wrap on all of those before the summer, when I decide to compete for the first time.

CS

14

Tue 11 Mar 2014 - Olympic Weightlifting

Warm-up

  1. 1,000 meter row
  2. 100 double-unders
  3. Agile 8
  4. PVC roll everything
  5. Band flossing/tractioning
  6. Snatch complexes

Snatch
2 X 3 X 40kg
1 X 3 X 50kg
1 X 1 X 55kg
1 X 1 X 60kg
1 X 1 X 64kg
1 X 1 X 68kg
5 X 1 X 73kg (80%)

Notes: Work sets were fast as shit and I nailed everyone of them. No misses = good workout. Felt really good for a PR tonight, but I decided not to get too wild and just hit what I was supposed to.

Snatch Pulls
4 X 2 X 91kg (100%)

Paused Back Squats
4 X 3 X 245

Summary: Great workout. I felt pretty damn good about what’s going on.

CS

15

Wed 12 Mar 2014 - CrossFit WOD

Warm-up

  1. 1,000 meter row
  2. 100 double-unders
  3. Agile 8
  4. PVC roll everything
  5. Band flossing/tractioning

Deadlift
2 X 5 X 135
1 X 3 X 225
1 X 1 X 255
1 X 5 X 290 (75%)
1 X 3 X 330 (85%)
1 X 8 X 365 (95%)* +3 rep PR

Notes: It’s been awhile since I’ve hit a good deadlift PR. The last time I pulled 365 for reps was back in June of last year and I only pulled it for 5 reps, and I weighed 15 lbs. more.

WOD
Complete as many rounds as possible in 10 minutes of:

  • 5 box jumps (30 in.)
  • 15 push-ups
  • 25 sit-ups

5 rounds + 40

Summary: Great day today. I hit a deadlift PR and I hit failure right as the WOD ended, so all in all, I had a damn good day in the gym.

CS