heavyguy! yeah, my post was merely an observation not a criticism; i know what you mean about size etc and that was why i had previously posted regarding adapting for strength/hypertrophy. when i did pure crossfit w/o i did lose size and “top-end” strength. thanks.
no worries, i did not take your comments as a criticism, i am sorry if my reply sounded defensive, it was not my intent.
worked the snatch today.
-
drom
-
power snatch worked up to 90kg, slow and harder than it should have been, so i went back down to 80kg and did a few sets of 3.
-
snatch high pull to upper chest/neck, these were good, worked up to 140kg. felt strong and fast, really dialing in my technique on these, coming up on my toes hard and a real powerful shrug of my shoulders and upper traps at the top.
-
snatch pulls. basically a snatch grip deadlift with acceleration past the knee and an explosive shrug at the top. worked up to 200kg for a double
5.started a crossfit circuit, but ran out of gas 1/3 of the way through it. i am not feeling very well today, little sleep, lots of stress in my personal and professional life right now, and very poor eating. all this added up to a pretty shitty workout.
I do hope you can continue to post!!
It really is one of the most interesting threads I have come across here at the Nation. I suspect that many are keeping an eye on your work and anxiously await each post!!
Thank you for your efforts!!
Worker
thank you, and thanks for the interest in my log.
today i did a “traditional” crossfit workout.
10 front squats
10 military presses
10 pendaley row
all with 60kg, 5 rounds for time.
good workout, i would be interested in seeiong how upping the load and intensity would be on this one, like maybe 90kg for 5 rep sets, or 200kg for 3 rep sets…
yeah, i’m sure quite a few here check in on your log heavythrower! i do on a regular basis as i am interested in this type of training but, like yourself, favour a strength emphasis more than “pure” crossfit.
might i suggest that, if you try the heavier loading lower rep regime, you might need to increase the number of circuits.
stay well.
[quote]tokon wrote:
yeah, i’m sure quite a few here check in on your log heavythrower! i do on a regular basis as i am interested in this type of training but, like yourself, favour a strength emphasis more than “pure” crossfit.
might i suggest that, if you try the heavier loading lower rep regime, you might need to increase the number of circuits.
stay well. [/quote]
by “increasing the number of circuits” do you mean like increasing the number of stations, for example, 5 rounds of 3 reps with front squats, military presses, rows, bench, and deadlift?
or instead of 5 rounds of 3 reps with the front squat/press/row circuit do like 10 rounds?
today:
-
drom circuit
-
dumbell military presses 60lbs/Bulgarian squats(body-weight)/hang power-cleans 60kg
3 rounds for time, 21-15-9 reps
finished in 10 minutes.
probably need to use some additional loading on the squats, i did not feel these at all, pretty much this was just a breather between the other two.
but i think i am going to back squat heavy tomorrow, so i wanted to be fresh. the high rep power-cleans REALLY pumped my entire upper-body up, feeling pretty swole, LOL.
-
drom circuit
-
pec rehab: bench press with 45lb bar and 3 chains, 45lbs at bottom, 145lbs at the top. 100 reps, as fast as possible. i did like 40 reps, then 25, the sets of ten after that.
-
OLAD: wanted to back squat, warm-up groin and right thigh felts tight, so i stopped.
-
crossfit WOD: blast strap chest press/blast strap rows/dumbbell swings(100lbs) 21-15-9
though i was going to puke. man, since i started his crossfit stuff, i have made an effort to eat clean, mostly chicken, fish, egg-white omelets with veggies and turkey sausage, and whey protein shakes, sweet potatoes, black beans, green veggies, and fruit and nuts.
but 1-2 days a week i will pig on junk food, as i am worthless and weak. and when i do, like today(pizza party for the GF’s sons soccer team) i feel like total shit in the gym. you might fake your way through a typical PL workout on that garbage, but not a crossfit workout!!!
ugh, it was bad today.
my suggestion is that, if your doing lower reps, to do more circuits ie repeat the series of exercises 8-10times.
[quote]heavythrower wrote:
… feeling pretty swole, LOL.[/quote]
what are you, 17? hahaha
yeah those high rep cleans are amazing … really lets you know just how full body cleans are!
also, good luck on those triples with “200kg” 
keep at it … good stuff!
Dan
Wow, just spent the last 35 minutes going through all the updates and responses to your original post. All the responses were positive! Your workouts are impressive and inspirational. I like that you are receptive to new things, but also have learned what ‘works for you!’ I want to make a prediction, I’ll bet the original numbers you were looking for are still possible and right around the corner! Your drive and numbers seem to indicate the prediction is a reality with some modification to workouts that will allow you to ‘peak’ on those two lifts whenever you decide you want to ‘test’ yourself again. And you may say “no way”
but YOU WILL TEST YOURSELF against those self-imposed goals; they will gnaw at you until…1 - you annhiliate them or 2 - you die trying, LOL. Best of Luck to you; you sound like you have what it takes to be successful in whatever venture you may try. What do you think?
wow! thanks for all the positive comments and the interest in my log, everybody, it means a lot to me.
a very good young lifter (but a very old soul) and friend of mine who posts here every now and then (big martin) said pretty much the same thing you said quarter, that the stuff i am doing now will prepare me for some big numbers if i ever decide to gear up and get back on the platform again. right now, i feel like i am about a 4-6 week mini cycle pulling against heavy band tension and heavy pin pulls away form a big number in a sumo pull with a suit and belt on.
[quote]tokon wrote:
my suggestion is that, if your doing lower reps, to do more circuits ie repeat the series of exercises 8-10times. [/quote]
k, thanks, i will give that a try next week maybe!
[quote]Dan Fouts wrote:
heavythrower wrote:
… feeling pretty swole, LOL.
what are you, 17? hahaha
yeah those high rep cleans are amazing … really lets you know just how full body cleans are!
also, good luck on those triples with “200kg”
keep at it … good stuff!
Dan[/quote]
yeah, i will need it! lol
today
-
drom
-
back squat ALL sets with 110lbs of chain on bar. 120kgx3, 130kgx3, 140kgx3, 150kgx3
-
left chain on bar, started front squats
90kgx3, 100kgx2x3, 120kgx1, 130kgx1
the way i set up my chain, that’s about 290lbs at the bottom and 385lbs at the top, on an ATG 100% RAW front squat. not much for many on this board, but for me i have always been very very weak on the front squat. i think my goal of 315 for a single needs to be reevaluated, as i know i could crush that now. maybe 365-400 is a more realistic goal.
-
heavy abs
-
high rep back extensions
-
pec and elbow rehab, dumbbell presses 40lbs 100 reps as fast as possible, mini band tricept press downs 100reps as fast as possible.
Figured Id add some of my progress to your thread. I have been doing something similar. I developed Chondromalacia over time, I think due to not going deepenough in my squats to develop my vmo. I had always box squatted slightly below parallel. My quads were really under developed relative to my hammies.
Well with the knee injury I had to refocus my efforts. I was starting a new job and needed better overall fitness/gpp
So I first spent a little time rehabbing my knee and looking in to ways to train the way I like without hurting my knee. I really liked the idea of blending OLAD with crossfit and modifying to avoid too much knee flexion
so fast forward a few months (as DJ would say people fall in love, die etc…)
My knee is WAY better. I pretty much do DJ’s warm up, I can now do full Bottom to Bottom squats without hurting my knee. Followed by OLAD and either a Cross Fit couplet or triplet and some light stretching.
I am a little stronger but added ton’s of muscle.
So what’s the moral. I added a bunch of muscle and actually leaned out doing OLAD and CF. Kind of like HT’s early experience with CF
Made my freaking day
that is the “What the heck effect” that DJ talks about with the CF and OLAD combo
[quote]heavythrower wrote:
chubs108 wrote:
heavythrower,
awesome thread. I just found it today when browsing. Without reading all of the other responses from everyone else- You felt what was lacking and applied knowledge into the CrossFit template. Awesome job. I’ve done the same as well regarding strength.
thanks! may i ask how you are “adapting” crossfit for your needs?[/quote]
Sorry for the late reply. While the frequency and demands applied well to my profession (firefighting) but what I felt lacked was in the strength department. Strength endurance through the amount of moves especially the bodyweight moves were excellent. But being a reader of T-Nation more consistently than CrossFit I felt there needed to be a change to increase other types of strength I felt I needed (based on experience). So using ideas from authors here such as Waterbury (one widely used is 10 x 3), Dan John (OLAD), JB (7 Habits), Tate & DeFranco(WSB & GPP), and even some ideas from Pavel when I couldn’t do that many pullups. Several other ideas I can’t quite remember from who I got them from- but I am sure they came from or were found on T-Nation. Time seems to be a major measure of progress in just about every workout. But I increased the difficulty, with little sacrifice in time, by breaking down an entire set of 21-30 reps and turned it into a strength developing workout. Also approached the olympic lifts to not just go through the motions to complete the lift (for example when 30 reps is demanded). I sacrifice a faster time, for heavier weight, multiple sets, low reps, but short rest times to still get that sudden and frequent physical demand.
Now this example of what I try to do to address what I felt I was lacking. I cannot thank T-Nation any more than we all have already. It helps. The principles I learn here are applied to CrossFit EOD, exercises of the day(on those 3-2-2-1-1-1-1-1 days for example). Right or wrong, it has worked for me and my crew (got the whole truck doing it). We did try going str8 by how the free WODs are. Weight loss was good for us mass-potentials and muscular endurance was surely up, but we felt the wall hitting us too soon when dealing with very heavy patients, heavy objects in our way, and other stuff that demands submaximal to max strength in the field.
Simple changes so I couldn’t screw it all up and somehow get burnt out. I have seen better examples as well around the internet as well.
One change that I’ve been doing to compensate for weight loss has been adding a weighted vest when doing the workouts so that I am weighing in at the same weight when I started the workout to still hone some benefit from being heavy before. I would also ramp up the weighted vest to simulate wearing my turnouts and SCBA, and work some of the bodyweight stuff like dips and pullups and also add some GPP/strongman stuff like tire/sled dragging and tire flipping and sledgehammering. It that extra stress in training to make it easier to perform in the field. I learned that sorta approach to be called ‘supercompensation’.
[quote]squattin600 wrote:
Figured Id add some of my progress to your thread. I have been doing something similar. I developed Chondromalacia over time, I think due to not going deepenough in my squats to develop my vmo. I had always box squatted slightly below parallel. My quads were really under developed relative to my hammies.
Well with the knee injury I had to refocus my efforts. I was starting a new job and needed better overall fitness/gpp
So I first spent a little time rehabbing my knee and looking in to ways to train the way I like without hurting my knee. I really liked the idea of blending OLAD with crossfit and modifying to avoid too much knee flexion
so fast forward a few months (as DJ would say people fall in love, die etc…)
My knee is WAY better. I pretty much do DJ’s warm up, I can now do full Bottom to Bottom squats without hurting my knee. Followed by OLAD and either a Cross Fit couplet or triplet and some light stretching.
I am a little stronger but added ton’s of muscle. I gained freakin 20lbs. Being someone who always battled the bulge I was sure it was all fat due to my knee injury. Infact I avoided wearing older clothes in fear of my new fatness. but lo and behold I tried on a pair of freshly washed jeans that I wore a year ago (25lbs ago) and they fit just like when I bought them. My parent’s visited for the first time since the experiment and were saying, man your arms and legs are huge and defined.
So what’s the moral. I added a bunch of muscle and actually leaned out doing OLAD and CF. Kind of like HT’s early experience with CF
Made my freaking day
that is the “What the heck effect” that DJ talks about with the CF and OLAD combo[/quote]
good stuff squattin, yeah i hear you on the leaning out and gaining mass thing. when i first started, i gained about 7-10lbs, but went down a pant size, and up a shirt size!! now i am losing weight again, (down to 235) and i feel a little soft, but i think that is because i have not done the tabata’s as much as before.
[quote]chubs108 wrote:
heavythrower wrote:
chubs108 wrote:
heavythrower,
awesome thread. I just found it today when browsing. Without reading all of the other responses from everyone else- You felt what was lacking and applied knowledge into the CrossFit template. Awesome job. I’ve done the same as well regarding strength.
thanks! may i ask how you are “adapting” crossfit for your needs?
Sorry for the late reply. While the frequency and demands applied well to my profession (firefighting) but what I felt lacked was in the strength department. Strength endurance through the amount of moves especially the bodyweight moves were excellent. But being a reader of T-Nation more consistently than CrossFit I felt there needed to be a change to increase other types of strength I felt I needed (based on experience). So using ideas from authors here such as Waterbury (one widely used is 10 x 3), Dan John (OLAD), JB (7 Habits), Tate & DeFranco(WSB & GPP), and even some ideas from Pavel when I couldn’t do that many pullups. Several other ideas I can’t quite remember from who I got them from- but I am sure they came from or were found on T-Nation. Time seems to be a major measure of progress in just about every workout. But I increased the difficulty, with little sacrifice in time, by breaking down an entire set of 21-30 reps and turned it into a strength developing workout. Also approached the olympic lifts to not just go through the motions to complete the lift (for example when 30 reps is demanded). I sacrifice a faster time, for heavier weight, multiple sets, low reps, but short rest times to still get that sudden and frequent physical demand.
Now this example of what I try to do to address what I felt I was lacking. I cannot thank T-Nation any more than we all have already. It helps. The principles I learn here are applied to CrossFit EOD, exercises of the day(on those 3-2-2-1-1-1-1-1 days for example). Right or wrong, it has worked for me and my crew (got the whole truck doing it). We did try going str8 by how the free WODs are. Weight loss was good for us mass-potentials and muscular endurance was surely up, but we felt the wall hitting us too soon when dealing with very heavy patients, heavy objects in our way, and other stuff that demands submaximal to max strength in the field.
Simple changes so I couldn’t screw it all up and somehow get burnt out. I have seen better examples as well around the internet as well.
One change that I’ve been doing to compensate for weight loss has been adding a weighted vest when doing the workouts so that I am weighing in at the same weight when I started the workout to still hone some benefit from being heavy before. I would also ramp up the weighted vest to simulate wearing my turnouts and SCBA, and work some of the bodyweight stuff like dips and pullups and also add some GPP/strongman stuff like tire/sled dragging and tire flipping and sledgehammering. It that extra stress in training to make it easier to perform in the field. I learned that sorta approach to be called ‘supercompensation’.
[/quote]
very interesting chubs, we haqve a few firefighters out here at crossfit norcal as well.