(5/9/15)
Went to an Xfit class to check it out.
it was 15 mins of:
5 pull-ups
5 snactch 135lbs
18 power clean 135lbs
62 wall ball 20lbs
almost got 2 rounds (120 something score)
It’s important to note that I wasn’t training, but testing.
135 was plenty light to simply muscle everything up, but I realized how piss poor my form really is. The power cleans were essentially just barbell rows with a catch lol, and the snatches were basically wide grip push presses. Gotta work on that 3x extension!
(5/11/15)
WARM-UP
Snatch practice w/ bar
WORK
Squat: 165x5, 195x5, 230x5
ASSISTANCE
Snatch-grip ass-to-grass deadlifts: 220x3x5 (deadlift fsl weight)
hang power clean & press: 135x5x5
Squat: 165x20
neck work: 15 reps 4 ways w/ 5 lbs.
(5/13/15)
Deadlift: 220x5, 255x5, 290x5
Clean low lulls: 220x5x5
*OHP: 95x5, 105x5, 120x5
Bradfor press: 95x3x5
Chin-ups x30
*I think I’ve found the grip for OHP finally! I used a gymnastics false grip (diagonal across palm) w/ the thumb around, arms @ 90 degrees when t forehead level!
Thoughts…
I’m really wanting to develop my supertotal (Snatch, C&J, Deadlift, Squat, Bench), and get more into Crossfit to compete. So the program I’m thinking of is:
Day 1:
a) Snatch
b) Back Squat
c) Bench
d) WOD
e) optional 10 minute bodybuilding session
Day 2:
a) Clean & Jerk
b) Deadlift
c) Overhead Press (may sub for Klokov Press)
d) WOD
e) optional 10 minute bodybuilding session
Day 3:
a) Snatch
b) Back Squat
c) Bench
d) WOD
e) optional 10 minute bodybuilding session
…Think I’ll begin this in August once my current program ends, not sure it’ll be a great idea to start this off during my joker phase. Or hey, maybe I will.
(5/16/15)
3.5 mile beach run. medium terrain. lots of shallow streams to cross, obstacles, and loose sand. Averaged about 9 minute miles.
(5/17/15)
15 minute ocean swim, 15 minute skimboarding session. Along w/ some 12oz. curls
(5/18/15)
Squat: 195x5, 215x3, 242.5x1, 255x6, 195x3x5
Bench: 145x5, 165x5, 185x8
Chin-ups: 20 reps rest-pause
(5/19/15)
21-15-19 reps of:
-Power Clean 135lbs.
-parallel bar dips
Not timed. Focused on triple extension and “floating” the bar on clean, and focused on depth with the dips.
(5/22/15)
Deadlift: 275Ã?5, 315x3, 325x1, 340x6
Clean pulls: 225 5x3
SGHP from 6": 185 5x3
Kroc rows: 100x1x19
Bench: 165x5, 185x3, 205x1, 220x7, 185
Face pulls 3 sets
Single leg calf raises 3 sets
Bw back extensions 3x10
dragon flags (negative) 3x3-5
Barbell Bicep curls 1 set w/ 60 lbs
*fucked up w math
Notes: just signed up for a half marathon in November!
(5/23/15)
3 rounds:
Zercher squat 135 x 10
Chinups bw x 10
Dips bw x 10
(5/31/15)
WORK
Squat: warm-up, 195x3, 215x3, 240x3, 255x3, 280x3, 290x2 (ok reps)
**accidentally looked at last cycle’s tm’s
ASSISTANCE
Stiff-legged Romanian deadlifts: 245x5x8
Leg raises: 5x10
CONDITIONING
Long ocean swim mixed with bodysurfing and skimboarding
(6/2/15)
Beach session:
5 rounds of:
-135 lb push press variation
-135lb 50ft overhead carry
Then a Skimboarding session followed be an easy ocean swim.
(6/5/15)
WORK
Deadlift: 245x3, 280x3, 315x3, 355x3, 380x2*
ASSISTANCE
SGHP: 185x5x3
Tri set (all 3 reps at 185)
-zercher squats
- front squats
-back squats
Leg press: 6 plates total, 20 reps rest pause
Kroc rows: 105 for 12
*NOTES
I should have been able to get 3 with 380. grip became the limiting factor, but I think the bar being slippery was the real issue. More grip work needed none the less. But still, even without the 3rd rep this was a huge PR for me. This system is working.
(6/7/15)
30 minute skimboarding session
(6/8/15)
30 minute skimboarding session, with a new board!! This one actually fits me well and is of much higher quality. Took a pretty hard spill though breakin’ 'er in. lower back is feeling it today.
(6/9/15)
Bench press*: 155x3, 180x3, 205x3, 225x3, 245x1, 155x10
-superset all sets w/ pull/chin-ups
*first time benching on my home bench in a while. It’s at a slight incline, and awkward to pull the bar off the pins. Luckily, this disadvantage has proven to have great carryover to an actual flat bench with smooth pins.
Gonna work in 100 total push-ups today and some arms & shoulders w/ dumbells while at work. maybe some back bridges too.
I’ve had about 3 skimboarding/bodysurfing sessions since last post
(6/15/15)
Squat:175x5, 215x5, 235x5
Hang clean: 13 total reps w/ 155 (split between 2 sets, used straps)
OHP: 95x5, 100x5, 105x5, 110x5, 115x5, 120x5, 125x5
-supersetted all OHP with 10-20 face-pulls
(6/16/15)
1st tropical storm of the season rolled in yesterday, so I ended up getting a great skimboarding & body surfing session in. Thanks Bill!
I’ll get in another session today before I hit the weights if all goes right.
(6/17/91)
CONDITIONING
30 minute skimboarding session
WORK
Slight-incline bench: 145x5, 170x5, 195x5, 225x3
ASSISTANCE
5 round superset:
-slight incline bench 185x5
-snatch grip high pull w/ straps 185x5
(6/23/15)
Deadlift: 225x5, 255x5, 295x5, 350x3, 285x3x5
(6/24/15)
WORK & SUPPLEMENTAL
Bench press: 165x5, 190x3, 215x1, 225x1, 235x1, 255x1, 215x5, 215x3, 185x3
ASSISTANCE
super-setted work sets with band pull-aparts, super-setted down sets with krock rows (100lbs)
(6/26/15)
WARM-UP
A few practice snatches and some bar squats
WORK
Squat: 195x5, 225x3, 250x1, 275x1, 305xMiss, 305x1
NOTES
Forgot my belt today. I missed the first attempt at 305. I think I just lost confidence in the hole, and set it down on the pins. I was pretty frustrated that the weight won. I couldn’t leave on that, so I set up for another attempt. I lowered the weight down, contracted everything, really focusing on glute contraction, and cranked out a very grindy rep. I don’t think I hit full depth, I guess I was a little gun-shy from my first attempt. But I’m satisfied. That max attempt fried me good though, I tried to do a downset with 225 and could barely crank out 3 reps on it. Called it a day there. My upper back is still pretty stiff hours later.
(6/27/15)
WARM-UP
10 lb shoulder circles
BODYBUILDING SHOULDER WORK
3 rounds: 40lb mechanical drop set, 5 reps/exercise
-seated muscle snatch
-seated snatch grip behind the neck press
-seated clean grip behind the neck press
-seated Bradford press
-standing overhead press
-push press
100 face pull variations
3 rounds of “21s” using Arnold press, 30-35 lbs
50 face pull variations
3 rounds of 3/2/1 using 10lbs of
-front raises
-lateral raises
-rear delt flys
NOTES
my overhead press has barely moved in 6 months. The movement itself hurts right now. after reading a bit in the forum, I decided to train my shoulders like a bodybuilder for a while, and see where that takes me.
(6/30/15)
Deadlift: 265x5, 295x3, 335x1, 365x1, 405x1
Notes: stopped double overhand after 335. First time in my life pulling four plates each side.