No training yesterday or today 
But I get to do a heavy single snatch tomorrow so hopefully I’m feeling nice and recovered and can hit 185+
Also not training today because I hit a PR snatch yesterday, called training a day and got fucked up at the pub watching the fights haha. Good times
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Haven’t logged much this week as I’ve been working out with my girlfriend this week as she nears the end of her 8 week F45 challenge. Classes are pretty fun, more like a mainstream approach to crossfit without all the complex lifts. Certainly not ideal to build real strength but from a conditioning standpoint I think they’re good. Anyway that’s why I haven’t been logging since my snatch, though I am scheduled to hit a Clean and Jerk heavy single on Friday so the rest from heavy work might be good.
Food has been good as usual. Initially I used the log as a way of keeping myself honest. I’ll still log it but probably not as diligently.
Currently tucking into a massive bowl of roast veg and crispy salt and pepper chickpeas.
Sweet potato, red capsicum, green bean, eggplant roasted in olive oil and tosses in moroccan spices then stirred through with fresh baby spinach
Then some chickpeas rinsed and roasted in olive oil and salt and pepper. Fucking amazing.
Literally one of those meals that when I eat it I immediately feel energised
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When in and hit some heavy singles for clean and jerk today. I’d already trained with Gf before breakfast though, and stupidly I didn’t eat lunch before I went it again.
Cleans felt good but once I racked 230lb I greyed out briefly and had to regroup
On the second attempt I cleaned it and stuck the jerk but I was too out of it to stand it up from the split. So I made a 10lb jerk but it doesn’t really count…but it’s there. I need to actually bend my back knee on the catch and I’ll probably have another 5-10lb in it as well
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On the roasted chickpeas: you use them out of the can? Rinse, toss, roast? Temp/time?
!
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Yeah brother
Just make sure you get the cans that are literally just chickpeas and water. Some have sugar and all types of shit added
Temp/time?
I’ve been following your log loosely for awhile, and I’m trying to incorporate at least one meat-free meal per day into the family’s diet. Your log is a goldmine of tasty ideas, I look forward to more. Cheers
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Ah cool man good luck with it.
I put the oven to 200 Celsius and stick em in for like 30 to 40 minutes until they get nice and crispy and crunchy, but some people take them out at like 20 mins when they start to brown.
Esters choice I guess haha
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Rad. I’ll give it a shot, I think I’ll like them crunchy. Maybe dusted with cumin.
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Starting to think I might run the best plan for natural lifters in a few weeks and try to up my daily food intake and see if I can put on some mass
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Well this week has been almost an inadvertent ‘deload’ at least mentally from the high intensity bergeron program.
Gonna go hit a bro workout
Probably
5* 12/8/5/8/12
Giant set close grip bench, bb row, lat raise
5*max Dips and chins and lat raises
3*20
Bicep curl
Triceps push down
Rear delt fly
Good times
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Training will be back to normal next week which is nice
Did another f45 circuit this morning and pushed super hard. Sled work, clean and jerks and assault bikes in there today which was nice, but will be great to get back to bergeron programming as I was really enjoying it
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Vegetarian bonus update.
Went out to dinner for my girlfriends uncle’s 60th
Zero vegetarian options… Not even anything that could be remotely turned into a vego option.
They did have a salad bar that came complimentary with a main dish, so I asked if I could just pay to have a big plate for that, the dude behind the counter just shrugged and said nah that’s out fault, go nuts!
So I ate for free… I ate a lot for free. It was glorious.
Potato bake, cheesy broccoli and cauliflower, rice and feta Spanish style salad, big garden salad, beetroot, watermelon. Shit was off the hook
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Training today
-
Power snatch
3* 110
3* 130
23 145 -
Snatch grip deads
5*3 145 with 5 second pause in power position -
SSB heavy single
Worked up to 374 which is a 25lb PR I think -
Conditioning
Amrap 18 minutes
30 thrusters 95
30 box jumps
30 cal assault bike
30 toe to bar
Didn’t count rounds I was too busy not dying haha
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Training today
-
Was supposed to be strict hspu but my right shoulder was having none of that so I did pike push ups with super slow eccentric which felt real, real nice.
15 reps
1 min rest
12 reps
45 sec rest
9 reps
30 sec rest
6 reps
15 sec rest
3 reps -
Conditioning
Amrap 4 mins
400m run
25 cal assault bike
Max power snatch 75lb
Rest 4 min
Amrap 4 mins
400m run
20 cal assault bike
Max power snatch 95lb
Rest 4 min
Amrap 4 min
400m run
15 cal assault bike
Max power snatch 115lb
Fun burner this one. Heart rate recovery has improved heaps so I was able to run hard and really try to power through the calories on the bike. Legs were super, super pumped after the last round of Max snatches
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Sweet jesus.
Google minimalist baker sweet potato aloo Gobi if you want a super simple and fucking unbelievable curry with heaps of flavour and veggies. Throw in some jasmine rice and if you’re so inclined, meat, and you’ve got a bulk post workout meal for the ages
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Also, ive added a men’s specific multivitamin, a zinc vitamin and a powdered greens shake into my daily routine starting today. I have heard around the 4 to 6 month mark make vegetarians can start to feel like shit, so upping my vitamin and mineral intake with specific focus on male aiding vitamins like zinc and magnesium isn’t a bad idea
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Training was fun as hell today
-
Push press
70%53
75%52 (170lb) -
Jerk from rack
65%*2
70%*2
75%*2
80%22 (187lb) -
Rdl (percent based off back squat)
55%*5
60%*5
65%52 (319lb) -
Conditioning 5 rounds Max reps
Bodyweight close grip bench (176lb)
Bodyweight strict chins
Rest 3 minutes between rounds
I was super strict on my chin ups, which cost reps but that was kind of the point. Close grip bench is definitely weaker for me but much nicer on my shoulder so I’m just going to use it as my regular bench for now
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