This is my first day combining both the strength progression and lifting at Get Built. I probably should have started the deadlifts earlier to get a couple more hours of rest between workouts.
Strength
Deadlift 5 rep max (138kg/305#)
3.5 hours Rest
GB WOD
20 Strict Chin-ups
Squat 145# x3reps, 170# x3reps, 195# x17 reps
Reverse Lunges 75# x 12 reps x 2 sets
One-Leg Romanian Deadlifts 75# x 12 reps x 2 sets
Burpee Box Jumps 12 reps x 2 sets
The squats were 60%, 70%, and 80% of my one rep max. Two sets of three reps, then a set for as many reps as possible. Get Built is following the 5-3-1 program by Jim Wendler, a former competitive powerlifter. I'm curious to see how this works.
Monday, January 11, 2010
Sunday, January 10, 2010
Jan 10 2010 - Scared of Letting Go
Strength
Power Snatch worked up to 55kg/121# for 2 singles
Squat 3 sets of 5 reps (107kg/235#)
Press 3 sets of 5 reps (39kg/86#)
Since I've been making good progress on my squats, I want to keep at it. On the other hand, I'm excited to do conditioning with the crossfitters down the hill. Mixing two programs is usually a pretty bad idea. But I can't let go of the strength gains I'm making yet. This means I'll have to pay a little more attention to my recovery. We'll see how well it works.
Power Snatch worked up to 55kg/121# for 2 singles
Squat 3 sets of 5 reps (107kg/235#)
Press 3 sets of 5 reps (39kg/86#)
Since I've been making good progress on my squats, I want to keep at it. On the other hand, I'm excited to do conditioning with the crossfitters down the hill. Mixing two programs is usually a pretty bad idea. But I can't let go of the strength gains I'm making yet. This means I'll have to pay a little more attention to my recovery. We'll see how well it works.
I've still got a delay between driving my hips up and lifting my chest. This causes me to have a pretty horizontal back angle. Anyone jogging by has my permission to shout "chest up" if they see me doing this again.
Saturday, January 9, 2010
Jan 08 2010 - Transition
Happy birthday to me! Well, it's not really my birthday, but a kind and caring couple has given me an early present - a gym membership! Not only is the gym warmer than my front porch, it's run by CrossFit trainers! So I'll be shifting my programming to take advantage of the warmth, both physical and emotional, that comes from working out with the group of crossfitters at Get Built Chattanooga. (Thanks Mom & Dad!)
GBC WOD:
Overhead Squats 95# x 21 reps
Bench 115# x 5, 135# x 5, 155# x 17
As Many Rounds As Possible in 12 minutes:
1 Round =
. 5 Hang Power Snatches (75#)
. 7 Overhead Squats (75#)
. 9 Hang Power Cleans (75#)
Those who despise or are confused by the metric system will be happy to know that I'll be back to expressing most of my lifting in pounds. The exception will be any supplemental lifting I do on my front porch.
GBC WOD:
Overhead Squats 95# x 21 reps
Bench 115# x 5, 135# x 5, 155# x 17
As Many Rounds As Possible in 12 minutes:
1 Round =
. 5 Hang Power Snatches (75#)
. 7 Overhead Squats (75#)
. 9 Hang Power Cleans (75#)
Those who despise or are confused by the metric system will be happy to know that I'll be back to expressing most of my lifting in pounds. The exception will be any supplemental lifting I do on my front porch.
Jan 05 2010 - Injury
Strength
Power Snatch 5 sets of 3 reps (57kg)
Well, I got half of the strength work done before tweaking a back muscle. It feels like either the top of where the lat attaches to the spine or the bottom of my trap attachment. I toyed with the idea of doing the conditioning workout (deadlifts and weighted pullups), but reason kicked in soon enough to stop me. I took a couple of rest days. I have lifted with a tweaked back muscle before, and it was just stupid.
Power Snatch 5 sets of 3 reps (57kg)
Well, I got half of the strength work done before tweaking a back muscle. It feels like either the top of where the lat attaches to the spine or the bottom of my trap attachment. I toyed with the idea of doing the conditioning workout (deadlifts and weighted pullups), but reason kicked in soon enough to stop me. I took a couple of rest days. I have lifted with a tweaked back muscle before, and it was just stupid.
Tuesday, January 5, 2010
Jan 04 2010 - Where is my motivation?
I put off my workout until it was very cold and dark. Big mistake. I need to lift when the sun is shining and the bar temperature is above freezing.
Strength
Squat 3 sets of 5 reps (105kg)
Press 3 sets of 5 reps (35kg)
Conditioning
5 Rounds as Quickly As Possible
. 20 Ball Slams (20kg KB)
. 10 Broad Jumps
I'm de-loading the press and working back up to my current sticking point of 49kg. Hopefully the lower weight will let me recover fully and break through the barrier.
The broad jumps tired out my low back in a hurry. Kettlebell slams in the garden in winter are less than joyous. Once the bell broke through the frozen layer of ground and started sticking in the mud beneath I had a slippery, colder kettlebell to deal with. Again: work out in sunshine, be happy!
Strength
Squat 3 sets of 5 reps (105kg)
Press 3 sets of 5 reps (35kg)
Conditioning
5 Rounds as Quickly As Possible
. 20 Ball Slams (20kg KB)
. 10 Broad Jumps
I'm de-loading the press and working back up to my current sticking point of 49kg. Hopefully the lower weight will let me recover fully and break through the barrier.
The broad jumps tired out my low back in a hurry. Kettlebell slams in the garden in winter are less than joyous. Once the bell broke through the frozen layer of ground and started sticking in the mud beneath I had a slippery, colder kettlebell to deal with. Again: work out in sunshine, be happy!
Jan 02 2010 - Weenie
Returning from the last bit of holiday travel has left me without the inclination to spend any more time than necessary outside in the cold & dark. Call me a weenie, I skipped the conditioning.
Strength
Power Clean 5 sets of 3 reps (69kg)
Strict Chin-ups 3 sets for max reps (13,11,12)
Strength
Power Clean 5 sets of 3 reps (69kg)
Strict Chin-ups 3 sets for max reps (13,11,12)
Sunday, January 3, 2010
Jan 01 2010 - New Year, New Order of Magnitude
OK, so I haven't made a huge jump since the last workout, just the usual 2kg increase. But I've passed the 100 kilogram mark. It's not magic. It's only a nice, round number because I've been using kilograms the past couple months. But I'm a lot stronger than I used to be, and I'm happy about it.
Looking back through my training logs, I see that two months ago 95kg was my 1 rep max, and now I'm doing 101kg for reps. A year ago I had no idea what my 1RM squat was - I'd just returned from a month in Australia and two weeks of franticly moving my belongings across the country and catching up with family. Training wasn't a priority.
It doesn't have to be around the new year, but it's a good idea to take some time to look at one's training in longer spans than the current week or cycle. A bit of review lends perspective, allows one to appreciate how long progress can take, and celebrate aspects of improvement.
When asked about the intensity of his training, Greg Lemond once said "It never gets any easier, you just go faster." It's the same with weight training. It doesn't magically become easy, but the way we keep progressing is by pushing beyond comfort. Because it's always difficult, we can get discouraged. Keeping track of workouts in a log or journal lets us see how far we've come.
So keep a training log. Record your workouts. Once in a while, look back and celebrate the progress you've made. Have a safe and happy new year!
Strength
Squat 3 sets of 5 reps (101kg)
Conditioning
5 rounds for time
1 Round =
. 4x20m shuttle run
. 8 Kettlebell Swings (24kg)
. 16 Pushups
. 60 sec Rest
Happy with the squats. Pressed only 4 reps at 49kg. Scrapped it and moved on to conditioning for time management & mental health purposes. Conditioning rounds took from 52 to 56 seconds. Fast, fun workout.
Looking back through my training logs, I see that two months ago 95kg was my 1 rep max, and now I'm doing 101kg for reps. A year ago I had no idea what my 1RM squat was - I'd just returned from a month in Australia and two weeks of franticly moving my belongings across the country and catching up with family. Training wasn't a priority.
It doesn't have to be around the new year, but it's a good idea to take some time to look at one's training in longer spans than the current week or cycle. A bit of review lends perspective, allows one to appreciate how long progress can take, and celebrate aspects of improvement.
When asked about the intensity of his training, Greg Lemond once said "It never gets any easier, you just go faster." It's the same with weight training. It doesn't magically become easy, but the way we keep progressing is by pushing beyond comfort. Because it's always difficult, we can get discouraged. Keeping track of workouts in a log or journal lets us see how far we've come.
So keep a training log. Record your workouts. Once in a while, look back and celebrate the progress you've made. Have a safe and happy new year!
Strength
Squat 3 sets of 5 reps (101kg)
Conditioning
5 rounds for time
1 Round =
. 4x20m shuttle run
. 8 Kettlebell Swings (24kg)
. 16 Pushups
. 60 sec Rest
Happy with the squats. Pressed only 4 reps at 49kg. Scrapped it and moved on to conditioning for time management & mental health purposes. Conditioning rounds took from 52 to 56 seconds. Fast, fun workout.
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