GPP:
Farmer’s Walk A Bunch of DB’s Out to Garage
Shoulder Carry A Sandbag Out to Garage
Managed to rip the ass out of the only pair of jeans I own that still fit.
Recovery (to be done later):
25 bw squats to stair
15 pushups plus
5 pullups w/ 3 sec hang (shoulder/lat stretch)
x 3 rounds
Static Stretch
Calves/Traps/Hip Flexor Focus
Comments:
Need to be more diligent w/ the stretching. Half the time I record it, I either skip it all together or rush through it.
Checked out the percentages for tomorrow’s workout and it doesn’t seem too bad. Its the first day but 85% of my max for 4 singles is not too bad. The limiting factor right now seems to be my technique, so I will use it for technique practice and stick pretty true to the programming w/o any mods.
I’m dropping weight too. I’m about 182 now between 15%-20% bodyfat, although I have no idea what. My goal is 170, but having no accurate of lbm it is hard to set a suitable target.
I found a path right next to the garage I put my gym in. Seriously like 20 feet away. Perfect for sled drags/sprints/litvinov workouts. I’m not even going to wait for spring. I’ll be out there at 8:00 pm in the dark and snow w/ a headlamp.
So cheap GHD and sled, then I will have pretty much everything I need for the type of training I like to do.
This really could not have worked out any better and I am psyched.
* Power snatch - 80% x 2 x 3
* Power clean & jerk - 80% x 1 + 2 x 3
3 rounds for time of:
15 kipping pull-ups
10 KB snatch (swing) - 25% BW
Warm Up:
Jump Rope
Mobility
Some Other Stuff.
Power Snatch:
Tested Max @ 160
5 lbs over Saturdays full snatch. Technique improvements abound. Focused on keeping elbows high/bar close and finishing the third pull.
P. Clean + Jerk:
Some
175x1+1x3
Short one jerk, its one clean and jerk plus two more jerks.
Pull Ups and Swings:
4:55
Wrapped a towel around one of the garage rafters as I couldn’t kip on rings. It was a pretty high jump and I had to use a ring to help catapult myself up in the last two rounds. It made the grip fat and combined w/ swings got my forearms looking relatively huge.
Comments:
Left shoulder is starting to bother me again. Need to watch my posture at work and figure out some good stretches. Knees are starting to ache a little bit too and I ran out of Flameout the other day.
I pump up the volume a little bit for the programming as it isn’t that bad right now. As my technique improves, and strength becomes the limiting factor or I start to feel beat up I’ll adjust.
Performance Menu:
* Snatch - 85% x 1 x 4
* Clean & jerk - 85% x 1 x 4
* Back squat - 85% x 2 x 3
For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees
Warm Up:
5 min Jump Rope
BW Squats and Pushups
OH Squats and Ring Shoulder Traction
Snatch:
95x1x3
115x1x2
125x1x2 + 1 miss
135x1x2
145x1x2 + 2 miss
155x1x4 + 3 miss
Thought I was working up to 145, turns out there was 155 on there at the end. Easy way to set a PR, IMO. A lot of misses, but I had a couple clean at 155, which was my old PR.
Clean and Jerk:
155xNonsense
155x1x1
165x2x1
185x1x2
195x1x3
Skipped one at 195. My shoulders are feeling this more than anything. Took me awhile to figure out the grip and jerk again when I started
Back Squat:
Hopefully rack will be here tomorrow. I ordered a rack and some squat stands, but it says one box on the shipping email. If this gets fucked up I am going to be pissed.
[u] 1/16/08 Friday: Bulgarian Cycle 1 Week 1 Day 5 [/u]
Performance Menu:
* Power snatch - max attempt (only 1 attempt at record)
* Power clean - max attempt (only 1 attempt at record)
3 sets of:
A. Pull-ups - max reps
B. Knees to elbows - 15
Went to the gym because it is cold. The thermometer on my car said -9 deg this morning, and the regular storm sewers were steaming. Either way I got to do some squats.
Warm Up:
5 min c2
various other stuff… rather light warm up
Power Snatch:
65x5 (from hang)
85x5 (from hang)
115x3
135x1x2
145x1
155x1
160x1
165x1x2 (PR… w/ just a tiny bit of press out)
5 lb PR. A little bit of press out, but I caught it high.
Power Clean:
165x2
185x2
205x1
215x1
220x1 (PR)
225x0
Haven’t front squatted in awhile, and I owe some squats and need a max to base work sets off. Not bad for not doing it for awhile.
Max Rep Pull Ups + 15 KTEs:
16+15
5.5+15
3+15
I’ll take 16. When I was climbing and lighter I could do a lot more. I’d like to get back up to ~25 strict and slow lowering to vertical arms, not this half lowering I see in nearly every pull up video on the internet.
Comments:
Was going to do 3x500m rower intervals, but I pushed pretty hard warming up and I really didn’t feel like putting myself through that today.
Hesitated to get under it and overall a very bad, disheartening workout
Clean and Jerk:
145x2x1
175x1x2
Front Squat:
135x5
185x5
225x2
260x0
Dumped 260 forward. Felt like both my shoulders got ripped out of socket.
Comments:
Very bad workout. I felt slow and weak. I really mean slow too, just couldn’t get under the bar quick enough even at light weights, caught in bad positions. My cleans were caught forward, which I figured is causing the pain in my left shoulder, and I dumped a heavy front squat forward which didn’t feel great.
Terrible, terrible workout. My shoulders ache so bad I want to cry.
On a happier note, my snatches are getting better and I almost tipped over backward a couple times today instead of losing it forward.
[u] 1/18/09 Sunday: Bulgarian Cycle 1 Week 1 Day 7 [/u]
Performance Menu:
Rest
Comments:
I feel pretty beat up. I’m not conditioned to doing these lifts 5 days a week. I was upping the volume on the programming before, but that is stopping now.
I watched the p. menu seminar dvd yesterday and some crossfit journal coach burgener teaching sequences, and took some notes on some form fixes to implement.
Down to 180 lbs. Thats about 2 lbs in a week. I’m not measuring or weighing anything. I just am eating like a bird.
Diet is somethign like this:
6:20 AM:
Meat and Veggies or Eggs w/ Coconut Oil or
Oatmeal, Blueberries, Whey a couple times a week
9:30 AM:
BCAAs
12:00:
Meat and Veggies w/ Olive Oil
3:30:
Fat and Protein Snack
6:00:
Lift w/ Surge Workout Fuel
8:00:
Protein plus moderate carb meal
…Its not a lot of food, the weight is coming off and I’m going to let it ride for one more week before I start adjusting, by that I mean upping my calories and adding a mid-morning/pre bed meal.
[u]1/19/09 Monday: Bulgarian Cycle 1 Week 2 Day 1 [/u]
Performance Menu:
Snatch - 85% x 1 x 4
Clean & jerk - 85% x 1 x 4
Front squat - 85% x 2 x 3
Weighted GHD sit-ups - 3 x 10
KB sidebends - 3 x 10
Warm Up:
Hot Shower
Foam Roll
Jump Rope
Dislocates (Front to Back and Rotational)
KB Squat Sit and Bounce
Samson+Trap+Cobra+Forearm Stretch
Leg Swings
OH Squats
…A lot today because of day off yesterday
Comments:
Solid workout today. Left the door to the garage open because the sun was out. Temperature got up to a little above freezing which was nice. I put my little chair by the door and rested in the sun. My neighbors probably think I’m nuts, but it felt good.
PM: Recovery
Foam Roll
KB Arm Bar + Sleeper Stretch - 3x30sec/
Trap/Quad/Hamstring Light Stretch
Comments:
Bonked hard today. Shitty day at work and I’m starting to get more agitated and in a generally foul mood. Woke up about 4 times last night after dreams. I’ve felt like this before and it is a sign of overtraining/underrecovery.
Upping kcals, getting a couple hours extra sleep, and recharging for Friday.
[u] 1/22/09 Thurs: Bulgarian Cycle 1 Week 2 Day 4 [/u]
Performance Menu:
*Rest
Recovery:
Foam Roll
Short J. Rope
Calf Crank Stretch
Squat Sit and Bounces w/ KB
Samson Stretch
Sleeper Stretch + KB Arm Bars
Edit: This shit didn’t get done. I did get some sleep though
Comments:
Got pretty close to 8 hrs of sleep last night, going to try for it again tonight. I woke up about 3 times during the night, but overall I feel a little better.
Looked for a lacrosse ball at Dick’s a couple weeks ago, but they didn’t have one. I have a big tender spot on my back/lower trap on the left side that I want to start working on. I’ll use a racquetball in the meantime.
Performance Menu:
* Power snatch + snatch - 80% (or pwr sn) x 3 sets
* Clean + push jerk + jerk - 70% (of CJ) x 3 sets
3 rounds for time:
600 m row
1 min rest
Warm Up:
Completed… threw in some drop snatches, behind the neck snatch grip presses, and more movement specific drills.
P. Snatch + Snatch:
95x1x2
105x1
115x1
125x1
135x1x3
Need to really focus on the first pull and keeping the bar in close, especially after the knee.
Clean + P. Jerk + Jerk:
135xJerk Practice
145x1
155x1
165x1x3
200 44# KB Swings:
10:55
…Subbed for rows
Comments:
Easy day. Got some form work in and loosened up for tomorrow after the rest day.
95% percent tomorrow, and I’m going to try and push the weights a little bit.
Got my t-shirt sweaty around the neck from the swings. I miss some of the old fat loss/conditioning workouts I used to do where I’d be soaked down to the drawers in sweat.
[u] 1/25/09 Sunday: Bulgarian Cycle 1 Week 2 Day 7 [/u]
Performance Menu:
Rest
Recovery:
10 min Jump Rope
Foam Roll
Sleeper Stretch + Scap Wall Slides
Hip, Hamstring, and Quad Static Stretch
Trap and Shoulder Static Stretch
…These got done this time.
Comments:
Left shoulder is starting to bother me again, same as last time except I can still do pull ups pain free. I’ve been doing scap wall slides/behind the neck band pull downs/band internal and external rotation at work. I’m going to keep that up and take some ibuprofen this week to see if helps.
Right adductor is also strained but doesn’t bother me unless I hit a certain position.
I’m not happy about either of the above but I am going to work through it as best I can.
Losing back angle and jumping forward/landing on my toes. Big loss of focus here, but I was pretty excited about the snatch.
Front Squat:
185x3
225x3
245x2
255x1
260x1
Need some more 10, 5, and 2.5 lb plates. Some microloading plates would be nice too.
OH Sit Ups:
12lbx10
20lbx10 (Bad Form)
12lbx10
Tried to do these straight legged like today’s article
Comments:
Hit a big snatch PR. That was my goal for the workout and my snatch is finally higher than my power snatch. I haven’t been catching my snatches low, but I can’t exactly call them power snatches. I need to get a video camera and tape some of these to know for sure.
Shitty on the Clean and Jerks and I need to pick up some more plates.
Feeling stronger and pretty recovered, except my shoulder is not feeling too hot. It doesn’t affect my workouts at all though, which is good.
[u] 1/27/09 Tuesday: Bulgarian Cycle 1 Week 3 Day 2 [/u]
Performance Menu:
* Mid-hang muscle snatch - 65% x 2 x 3
* Power snatch - 80% x 1 x 3
* Power clean & power jerk - 80% x 1 x 3
* Pull-ups - 3 x max
* Knees to elbows - 3 x 15
Warm Up:
Jump Rope
Calve and Trap Stretch
Foam Roll
Samson Stretch and V Sits to Legs OH
OH Squats and Push Ups
Mid-Hang Muscle Snatch:
65x3
75x3
95x3
105x2x3
Worked on turning elbows out, which stressed the hook grip more than I am used to. This bothered my shoulder a bit.
Power Snatch:
105x2
115x3
125x3
125x2 (Corrected forward jump)
135x1x3
Power Clean & Push Jerk:
135x1+2x2
135x1+5 front squat
155x1+2
170x1
185x1x3 + 1 miss
Didn’t respect the weight, pulled bent arm and missed the lift.
Ring Pull Ups:
10,7,4
KTEs:
7,4,4
4,4,4,3
5,5,5
Comments:
C&J - 100% by 1 scheduled for tomorrow. I want 235 at least, hopefully I can get 245. Cleans have been shitty lately.
I’ve been reading Gates of Fire by Steven Pressfield. Its a fictional account of the Spartans at Thermopylae and a damn good read. I was up at least an hour past the time I wanted to be asleep last night.
