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KingJustin
12-18-2007, 03:58 PM
Here is the "routine" I plan to follow (I give myself a little leeway on it):

This is a very non-traditional routine. Metcon is going to vary day to day. The push/pull/legs work is going to be semi-constant, and itíll be mostly a rotation of exercises at the end. I steal a lot of the workouts from CrossFit (http://www.crossfit.com) and sometimes I do the WOD posted at my gym, CrossFit Wilmington (http://www.crossfitwilmington.com).

Day 1 Ė Heavy Push + Supplemental & Finisher
...Finisher should be something kind of hard/tiring that I suck at (i.e. burpees [+ pull-ups], thrusters, clean & presses, etc) for enough reps to take about 4 minutes
Day 2 - Metcon & Neck Work
...Metcon should usually be one of the longer (time-wise) workouts. A ďbenchmark girlĒ is ideal.
Day 3 Ė Rest
Day 4 Ė Heavy Legs + Supplemental & Heavy Pull + Supplemental
Day 5 Ė Random Exercise & Metcon
...Metcon should be one of the intense versions of the ďBenchmark Girls.Ē
Day 6 Ė Supplemental Push & Neck Work & Metcon
...Metcon should be light (and not involve taking a muscle very close to failure), and usually a combination of a bunch of exercises that I do infrequently and/or suck at
Day 7 Ė Metcon
...Metcon exercises should be heavy ... in the 7-15 rep max range (65-80% 1rm).
Day 8 Ė Rest
Day 9 Ė Heavy Push & Metcon
...Metcon should focus on muscle endurance. One of the ďbenchmark girlsĒ can be used.
Day 10 Ė Heavy Legs + Supplemental & Heavy Pull + Supplemental
Day 11 Ė Rest or Run/Row 5k & Neck Work

Heavy push/pull/legs means 85-100% 1rm, or 1-5 reps. 16-30 reps total, ME method, multiple singles, 5x5, whatever.
Supplemental is 70-85% 1rm, 24-40 reps total (about 5-7 reps per set).

Push
3BoardPress-Bench-PushPress (heavy)
HandstandPushUps-RingDips-OverheadPress (Supplemental)
...Note: Ring Dips & HSPUís should both be done when on either oneís ďday.Ē

Pull
Rows-ChinUps (heavy)
HangCleans-RopeClimbs (supplemental)

Legs
Squats-Deadlifts-BoxSquats-PowerCleans (heavy)
RDLs-1LegSquats-RDLs-FrontSquats (supplemental)

Random Exercise
Mix this up ... snatches, DB push press, clean & jerks, overhead squats, kettlebell exercises, push-up stuff, etc.



Here is my daily warm-up. I do this every workout.
Jump Rope - ~100 jumps, and then some double-unders (nothing overly exhausting).
13 full cleans (45 - 95 lbs usually)
13 glute-ham sit-ups
13 glute-ham back extensions
13 push-ups
14 lunges
13 pull-ups (sometimes on the rings)
13 overhead squats
10 forward arm circles
10 backward arm circles
10 leg swings
10 side leg swings
10 side-to-side arm throws
10 "chest pumps"
10 up/down arm throws
10 shoulder-towel-overhead-to-back stretches
Then, if I'm doing upper body stuff, I take the stretch bands and I kind of mess around stretching with them. No static stuff, just rotate my arms around sort of.
I finish most workouts with a 600m row at a relatively slow pace (2:05 - 2:45 500m pace usually), then sometimes jump rope a little more, and then some static stretches.


Goals (By mid-August)*:

Body Composition
Weight: 225 lbs
Significantly bigger arms, chest, neck, calves, and forearms

Strength (Lifts)
Total class I RAW (1209 for 198 lb class ... probably bench 330, deadlift 500, squat 380)
Clean 300
Snatch 135 x 10
Push-Press 235
Push Jerk 245
Pull-Up +135

Muscle Endurance/"Gymnastics"
10 ring muscle-ups straight
21 straight HSPU's
15 straight 1-leg squat each leg

Conditioning
Fran - Under 4 minutes
1 mile in under 5:30
Linda - Under 20 minutes
Cindy - 25+ rounds
Row 5k - Under 18:20
Run 5k - Under 20:30
Filthy Fifty - Under 28 minutes
And in general, be relatively good on any metcon
See: http://www.crossfit.com/cf-info/faq.html#WOD0*I hope to stop working around mid-May, and have no commitments until law school starts in mid-August. I suspect my progress during that time period will be faster than my progress up until then. I am sort of periodizing my routine with that in mind. Right now, a primary goal of mine is to improve my work capacity and recovery ability. I hope to take advantage of that over the summer by doing 2-a-days.

Current "Stats"/PRs as of Jan 26 (I could do anything listed with a 2 day notice)

Weight: ~215 @ ~9%
Bench: 285 (I think I am in the 295-300 range right now)
Squat: 320 (I think I could probably do ~330 now)
Deadlift: 455 (465 estimated)
(Power) Clean: 260
Snatch: 115 x 1 (I still haven't learned the form)
Push Press: 195 x 1 (200-205 estimated)
Push Jerk: I can't really do these
Pull-up: +115 x 1
Muscle-ups: Can't do them on rings, I've done ~8 on the bar though. Almost learned form
HSPU's: Can't do 1. Getting close
1-Leg Squats: I think my PR is about 6, but alternating
1 Mile Run: 5:52
Cindy: 19 rounds (I'd estimate 20 rounds ... push-ups are holding me back)
Fran: 5:45
Linda: 40 minutes (I didn't do these with squat cleans, but I think even with squat cleans I could beat this time)
Filthy Fifty: I haven't done this yet. I would guess I'm at ~37 minutes.

I will also point out that my front squat (and therefore quads) is very weak, which is holding me back a lot on squats/cleans, I think. You can also see that my anterior deltoids are holding me back on bench.

KingJustin
12-18-2007, 04:05 PM
12/17/07
Bench: 45 x 6
135 x 5
155 x 5
165 x 5
185 x 5
195 x 5
3 Board Press: 205 x 5
225 x 3
235 x 3
245 x 1
265 x 1
275 x 1 (the spotter may have touched this. Iím not really sure)
280 x 1 (again, unsure whether the spotter touched this)
I had not done any benching in a week. I think this hurt me. I was not feeling very good on bench today.

Incline Push-ups: BW x 13 x 2 (second set done later in the workout)

Muscle-Ups: BW x 3
BW x 5
BW x 4
BW x 3
BW x 3
I had not done these in awhile. That said, I was doing decent at swinging up with both arms together. I should be able to get some more reps in next time.

Incline DB: 75 x 8, 75 x 6, 75 x 4
Followed up with extreme stretching for chest.

Chin-Ups: BW x 16 (CGPI) .... pretty easy (I try to get 45 chin-ups minimum whenever I do any back work ... I did 13 as part of my warm-up + 16 with muscle-ups).

Finished with a little jump rope, including 35 straight double unders after I was already tired.

First day of creatine loading. 4 servings today, hoping to be able to load like this for 7 days straight.
Lots to eat, diet great.


12/18/07
High Box Squats: 45 x 6
135 x 5
155 x 5
175 x 5
195 x 5
225 x 3
245 x 3
275 x 3
295 x 1
315 x 1
330 x 1 (had to get serious, but I got it)
350 x 0 (really just not ready for this)
The box was about 19Ē high. I ended up going just slightly above parallel. As weird as it sounds, my lower back is really the weak point here. I just canít sit back far enough with heavy weight and feel steady.

Power Cleans: 135 x 5
155 x 5
185 x 5
205 x 5
215 x 5
I really hate doing power cleans for reps. I had no real dip on any of these.

Hypers: BW x 13, +80 x 13 x 2, BW x 13
(Superset with)
Ab Rollers: Knees x 4, Standing x 5 + Knees x 3, Standing x 4 + Knees x 4
I went all the way through on all these. Standing is still tough.

Front Squats: 145 x 10 + 6 + 5 Ė Finished in 2:20
I do little ďfinishersĒ at the end. Front squats always exhaust me, so thatís what I did today. I really hate these!

Did some more jump rope & double-unders at the end as well.

Finished with a few minutes on the bike and some static stretching.

4 servings of creatine again. Lots to eat, diet great.

Throughout the day I did 5 handstand push-ups, 1 at a time. I am not very good at these, and I can't really even do one correctly (I have to make it into a sort-of incline push-up hybrid). I think when I get up in reps on them, I will greatly improve on bench and push press.

I did my first official weigh-in. Last week at Gold's (where the guy had just calibrated the scale) I weighed in at 206.5. Today, I felt sort of bloated, wore chucks, t-shirt and shorts, and weighed in at 204.5 at the YMCA. I think this is slightly off, but close enough. I'll at least be able to track progress for the next 2 weeks. I guess I know for sure that I can drop down to 198 if I want to right now. Not liking the fact that I'm skinny!

KingJustin
12-19-2007, 03:06 PM
12/19/07
I added 13 reps of cleans (w/ squats) to my warm-up (45 lbs).

Strict Form Chin-Ups: I tried to practice kipping for a couple sets. I really just canít get the hang of it at all yet. The placement of the pull-up bar (very near the wall) makes things harder.
75 x 1+5 (PR)
75 x 5
75 x 1+4+1
I did CGPI (Close Grip, Palms In). I prefer CGPF (Close Grip, Palms Facing), but thatís not possible at the YMCA.
The drop sets were really short rest. I kept hitting pause on my iPod, so I stopped for a sec to fix it. Either way, my previous heaviest set was 70x3. Iím counting this as 75x5x5, so big improvement.
BB Rows: 225 x 5 x 3
The first couple reps were generally pretty good form, and the last couple reps I cheated a bit.
I superset rows and chin-ups sort of. I did a set of chins, rest 2-3 minutes, set of rows, rest 2-3 minutes, and repeated.

Reverse Curls: 90 x 10, 90 x 8, 90 x 6

Finished with 1 round of a greatly modified ďFight Gone Bad.Ē 5 exercises, 1 minute rounds per exercise. I did 75lb Sumo Deadlift High Pulls (SDHPs), BW Push-ups, 40 lb DB Swings, BW Pull-ups (mixed grips), & 19Ē Box Jumps (thatís the highest box they have, unfortunately). The goal was to get as many reps as possible. I didnít kill myself.
Total Reps = 140
32 SDHPs, 40 push-ups, 20 DB Swings, 18 Pull-ups, 30 box jumps
This was harder than I expected.

Weight, under same conditions as yesterday = 206.5

I felt very beat up going into todayís workout. I really had an unexpectedly hard time with the finisher, my back was tight from yesterdayís power cleans. Ďm pretty sore all over and Iíll be taking tomorrow off.

4 servings of creatine today. Diet almost perfect (scrapped the during-workout shake).

Chubrock
12-19-2007, 03:16 PM
You're not gonna keep this one up either haha.

KingJustin
12-19-2007, 03:25 PM
Yeah, so I've been really busy for the whole semester, so I stopped doing stuff like this. I have 2-3 weeks of nothing to do, and so I'm basically just really focusing on lifting. I'm guessing it'll last for 3 weeks.

But in that time, I plan to put up plenty of PRs.

And what's up with this: you have a 465 lb squat, and a 265 lb bench now?! Jesus.

Chubrock
12-19-2007, 04:25 PM
Learning how to squat and learning how to use my briefs have done me some good haha.

KingJustin
12-21-2007, 07:35 PM
12/20/07
I had to help my Aunt move. Long day.
3 servings of creatine.
Diet was a little messed up.

KingJustin
12-21-2007, 07:37 PM
12/21/07
I ran my stop watch through the workout.
Warm-ups took 13 minutes.
CG Bench: 225 x 5
225 x 3
225 x 3
225 x 3 + 1
225 x 3
225 x 3
225 x 2
23 reps total. Took a total of around 30-33 minutes.

Push Press: 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5

Speed Low-Decline Sit-ups: BW x 20 x 4
Each 20 rep set lasted for 16-19 seconds.

I did a bunch oblique twist type stuff with a 25-lb plate. First time trying this.

Dips: BW x 14, BW x 10

Finished with 175 double-unders for time. My shoulders were really tired after this workout and they were the limiting factor.
Finishing Time: 4:45. I did the first 100 in 1:55. I think that was a PR (the first 100), but I think I could drop that a lot if I was fresh.

Cooled down on the bike for 3 minutes, then stretched a little.

The whole workout took 1hr, 20 minutes.

Diet was pretty good, not perfect, though. 4 servings of creatine.
Weight at the gym was 206.5. Iím surprised it didnít go up, but maybe it had to do with not eating enough or working out yesterday.

I'm starting to get impatient with the creatine. I can't remember the results of the last time I took it (I've taken it on-and-off a lot), but aren't I supposed to put on 5 lbs of water weight? And I barely went up on my CG Bench since last time. I thought for sure I'd hit 225x5x5. ugh

KingJustin
12-22-2007, 10:20 PM
12/22/07
Metcon.
21 Deadlifts 225 lbs
42 BW Pull-ups
15 Deadlifts 225 lbs
30 BW Pull-ups
9 Deadlifts 225 lbs
18 BW Pull-ups
TIME: 14:15
This was tiring, but not nearly to the degree metcon usually tires me. The deadlifts were pretty easy, but the pull-ups really held me back. I did awful on them, and I think I just failed to recover from the previous back workout. Or maybe deadlifts really do hit your lats.

1 leg squats: BW x 5/5, BW x 6/6, BW x 4/4
All of these were slightly assisted. I still have trouble keeping my balance, and itís kind of hard on my knee.

Squat Cleans: 135 x 4, 135 x 3, 135 x 4, 135 x 3, 135 x 1, 135 x 1
I hate these.

I did a bunch of double-unders in the afternoon.

Bako Lifter
12-22-2007, 10:55 PM
Dude I love the journal title. Nice workoutss.

KingJustin
12-24-2007, 05:20 PM
Hey Bako, thanks bro

12/24/07
AM
Form/speed work
DE Squats: 135 x 2, 185 x 2, 205 x 2 x 8
Squat Cleans: 135 x 5, 135 x 6, 135 x 5
Form getting a lot better and itís getting less tiring each rep. I could definitely rep out a bit on these.

PM
150 burpees for time
Time = 19:47
I need to work on breathing correctly and staying a little more relaxed when I do these.

KingJustin
01-03-2008, 10:45 PM
12/26/07
150 burpees put much more of a hurting on me than I expected. I guess I kind of attacked the ground and exploded every rep. My tendons are feeling rough. Behind my knees and my shoulder area was the worst. Seemed like a good day to do back work, even though I probably wasnít quite 100%. Iím kind of systematically overtraining, though.

Did the usual dynamic warm-up...

Strict Chin-ups: BW x 5 (MGPF)
+45 x 3 (MGPA)
+80 x 1 (CGPI) PR
+95 x 1 (CGPI)
+105 x 1 (CGPI)
+115 x 1 (CGPI) NEW PR
125 x 0 (CGPI) missed
+100 x 1 x 3 (mixed grips ... MGPF, MGPA, CGPI
Again, Iíd like to be able to do these CGPF, but good enough. Definitely hit the 115 cleanly and was completely over the bar without kipping at all.

BB Rows: 205 x 3, 230 x 5 x 2, 230 x 5+1
Early reps were clean, later reps I let myself cheat and go more upright.

Reverse Curls: 90 x 9, 90 x 6
Then I did a few cheat reps with 100 lbs... I was feeling pretty worn out after the chins and rows, and Iím coming in a little beat up I guess

Finisher...complexes!
2 complexes, about 2 minute rest in between.
6 reps w/ 95 lbs of: back squats, push press, front squats, push jerk, power cleans (from ground), RDLs, rows, deadlifts, kipping chin-ups
Then continued with 10 push-ups & 10 sit-ups
...not too bad. Could have worked in a third set if I wanted to beat myself up a bit more I guess.

Did another set of chins (BW x 15, working on the kip some more), cooled down on the bike, and did some static stretches.

Diet was clean, but not that great the past couple of days. (I didn't eat quite enough)




12/27/2007
Bench: 45 x 5
135 x 5
155 x 5
165 x 5
185 x 5
3 Board Press: 205 x 5
215 x 5
225 x 3
235 x 3
255 x 1
270 x 1
285 x 1
290 x miss (spotter tapped the bar ... I was REALLY close to hitting this though)

Then metcon...
3 rounds for time of:
20 dips
25 double unders
20 pull-ups, 20 squats
25 double-unders
50 push-ups
25 double unders
50 sit-ups
25 double-unders

Time: 34:57

This felt miserable haha. More of an endurance workout than Iím used toóusually my finishers are pretty short.




12/29/07
My legs still didnít feel great going into today, but I was tired of resting. They were definitely lacking in power.

Dynamic warm-up

Squats: 45 x 5
135 x 5
185 x 5
205 x 3
225 x 3
245 x 3
275 x 1
295 x 1
320 x 1 (PR)
The light sets werenít feeling great, as my legs were feeling beat up and not overly powerful. I didnít have a power rack so I was feeling a bit apprehensive going into the heavy sets. Anyway, 295 felt really easy and I could have repped it for a few (form was solid, too). For 320 I grabbed a spotter, but he looked pretty stupid so I concentrated more on keeping him from touching me than on the set. I lifted my hips a little before my head/chest, but I still got it without terrible form. Lately Iíve been doing well on the heavy stuff with form, but whatever. PR.

Romanian Deadlifts: 135 x 7, 185 x 8 x 3
1-Leg Squats: Assisted slightly x 6, 5, 5 (I did a couple reps unassisted)
(I sort of supersetted RDLs and 1-leg squats... 1 set of RDLs, rest 1:30, set of 1-leg-squats, rest 1:30, repeat).

For Time:
Squat Cleans: 135 x 21 (11+4+6) in 2:51

Biked for 5 minutes

Stretched



12/31/07
Rows: 135 x 5, 205 x 1, 235 x 5 x 5
I let myself cheat a bit on these. Some of the reps were pretty clean, though.

Reverse Curls: 95 x 8 x 3
(Supersetted with)
Overhead Squats: 95 x 9 x 3

I wanted to do the pull-ups of Fran in as quick a time period as possible.
Chin-ups: 21+(9+6)+(5+3+1)
Time: 3:20

Felt pretty crappy. I had to be up at 4am and so my sleep was all messed up.
I also drank way too much for New Yearís.




1/1/08
I basically accomplished nothing today. I didnít eat much at all either. I drank a lot of protein shakes.




1/2/08
I felt kind of like I was just getting over a stomach flu today. Diet was OK, not great, though. My lack of good nutrition the past couple of days was felt over my workout.

Dynamic warm-up

CG Bench: 135 x 5, 185 x 3, 225 x 4 x 3
Muscle-Ups: BW x 2, BW x 4 ... then I missed a few. I wasnít getting much out of my pull-ups I guess. I just felt slow.
Dips: BW x 12, BW x 10+3
Bench Static Holds: Did a couple sets with 295 and a couple more with 315
DB Incline: 65 x 5, 70 x 6, 75 x 9

Jogged, stretched



1/3/08
I was feeling really lazy today. Felt like a weak cold.

Shortened warm-up

Power Cleans: 45 x 5
135 x 3
185 x 1
225 x 1
250 x 0 (I really just wasnít ready to try hard for a set)
250 x 1 (PR!)
230 x 1 x 3
135 x 3 x 2 (done later in the workout)
I really havenít been doing many heavy power cleans recently. Pretty happy to hit a PR here. I really wasnít feeling great and I really didnít need to try all that hard to hit it. I may have had 5 or 10 more lbs, especially if I dipped a little.

Static Holds: I held for about 5 seconds with a mixed grip, dropped, the went another 5 with another mixed. I worked up over about 4 sets to 475. Trying to get ready for deadlifts.

Romanian Deadlifts: 185 x 8, 195 x 9, 195 x 7
1-Leg Squats: BW x 6 x 2 (assisted), BW x 5 (unassisted)
I superset these two together sort of (id 1, rested 2 minutes, did the other, rested 2 minutes, repeated)

Finisher: 50 straight double unders (could have kept going for a few more reps I think) .... I didnít mess up at all here, I think thatís a PR.

McVein
01-04-2008, 06:11 AM
Strong workouts, I like that warmup, I do the crossfit workout myself before every workout.

KingJustin
01-06-2008, 08:13 PM
Thanks McVein, and yeah, the CF warm-up helps a lot in a lot of ways.
1/4/08
Felt sick today. I have a cold. Took off.


1/5/08
I was still feeling a little sick. I did some push-ups.
BW x 25
BW x 25 (incline) x 2
BW x 40



1/6/08
Still not 100%.

Shortened warm-up
Rows: 135 x 5, 185 x 5, 240 x 5 x 3 (I let my form loosen up a little)
(supersets with)
Strict Chin-Ups: BW x 5
+80 x 5 (MGPA)
+80 x 5 x 2 (CGPF)

Deadlifts: 240 x 8 (just working on form, really easy)

Hypers: BW x 30

Reverse Curls: 40 x 6
100 x 5 x 2 (strict form)
110 x 8 (form not strict ... but I actually didnít cheat too much)

McVein
01-06-2008, 08:44 PM
oops yeah i meant warmup, did you ever follow CF yourself? I see you reccomending it quite a lot.

KingJustin
01-06-2008, 11:15 PM
Until I started my journal, I did a lot of the metcons throughout the week. I'm trying to max out on everything in a 2 week period, and I want to PR on everything, so I left out normal metcons and just did some light metabolic conditioning at the end of my workouts.

Wilmington is about to get 2 CrossFit gyms (starting next Saturday), and I'm going to do some personal training at one of them. I also plan to start adding in more intense metcons in about a week. I'm going to max out on bench on Thursday and on Friday I want to do Deadlifts. After that I'll start my new "routine" and update the journal.

McVein
01-07-2008, 07:22 AM
Cool, Sounds sweet. Ireland onlyhas one crossfit gym and its pretty new so the standard leaves a lot to be desired.

KingJustin
01-07-2008, 05:21 PM
1/7/08
Iím still not feeling great. I was going to hold off on maxing out on bench until Thursday, but I changed my mind.

Dynamic Warm-up

Bench: 45 x 5
135 x 5
185 x 5
225 x 3 (surprised how hard this was)
255 x 1 (switched hand width ... felt a lot better)
275 x 1
(switched bars)
135 x 6
285 x miss
I really think I had that 285 set. I got it a good ways off my chest, and I was beginning to push the bar back and flare my elbows, and the spotter decided to help. I without a doubt had 280, and I really think I could have hit 285 today.

Dips: BW x 6, BW x 21, BW x 13

Speed Push Press: 45 x 5, 115 x 6, 115 x 5

Military Press: 115 x 6, 115 x 8, (short rest) 115 x 2

25 double unders ... just go a new rope and I think I need to cut it a little bit. Itís moving a litle too slow I think.

Ran 2:30 minutes on Ď9í (6:30 mile or so), and then slow jogged it for a couple more minutes .... I could definitely have kept up the 6:30 pace for a mile, even at the end of that workout

Static Stretches

Weight: 211

KingJustin
01-08-2008, 04:06 PM
1/8/08
Still not feeling perfect.

I went to the new CrossFit gym in Wilmington. Awesome place, I like it.

Dynamic Warm-up

Deadlifts: 135 x 5
225 x 3
315 x 1
385 x 1
415 x 1
455 x 1 x 2 (PR)
315 x 1
I was second guessing whether I was ready to max out on deadlifts today, and as it turns out, I was at least ready to hit a new max (previous was 435). The gym I went to today had only bumper plates, which are great, except I couldnít figure out a way to put more than 455 on the bar! My form wasnít great, and I rounded my back too much Iím sure, but I definitely could have handled a few more pounds. I need to strengthen my lower back and I should be in good shape for another nice jump.

Squat Cleans: 75 x 13 (not too exhausting, mainly working on form)

I played around with some new equipment.
Ring dips were surprisingly very hard, I did some glute-ham sit-ups, I was too scared to do some normal glute-ham raises, I climbed a little bit of rope, I did some box jumps, and I did some kettlebell swings.

Then I used the rowing machine ... I did ďsprintsĒ Ė abotu 30 seconds on, 30 seconds off, for 5 rounds.
I rowed a total of 810m in 4:15, but only 2:15 of that was actual work sets.

Quick static stretches and out

Chubrock
01-08-2008, 04:16 PM
Hell yea man. Where's the gym at?

McVein
01-08-2008, 04:22 PM
Sweet pulls, real nice having a gym like that close.

KingJustin
01-08-2008, 07:07 PM
McVein: Yeah man, I'm definitely psyched for it.

Andrew: It's right off Gordon Rd
6702 Netherlands Drive


Here's my new routine...
This is a very non-traditional routine. Metcon is going to vary day to day. The push/pull/legs work is going to be semi-constant, and itíll be mostly a rotation of exercises at the end.

Day 1 Ė heavy push + supplemental & finsiher/metcon
Day 2 - metcon & neck work
Day 3 - rest
Day 4 Ė heavy legs + supplemental & heavy pull + supplemental
Day 5 Ė supplemental push & neck work & light metcon
Day 6 Ė heavy metcon
Day 7 Ė rest
Day 8 Ė heavy push & metcon
Day 9 Ė heavy legs + supplemental & heavy pull + supplemental
Day 10 Ė rest or run/row 5k & neck work

Saturday = workout in the park, so do workout and move everything back one day, every week even if a metcon is scheduled.

Heavy metcon means exercises should be in the 7-15 rep max range (65-80% 1rm).
Normal metcon exercises should not exceed 70% 1rm.

Heavy push/pull/legs means 85-100% 1rm, or 1-5 reps. 16-30 reps total, ME method, multiple singles, 5x5, whatever.
Supplemental is 70-85% 1rm, 24-40 reps total (about 5-7 reps per set).

Push
2BoardPress-Bench-PushPress (heavy)
HandstandPushUps-Dips-Military-InclineBandPushUps (Supplemental)

Pull
Rows-ChinUps (heavy)
HangCleans-ReverseCurls (supplemental)

Legs
Squats-Deadlifts-LowBoxSquats-PowerCleans (heavy)
RDLs-1LegSquats-GluteHamRaises-FrontSquats (supplemental)

KingJustin
01-10-2008, 07:41 PM
1/10/07
Felt a little sick still and I didnít get to sleep until 6am last night and couldnít sleep well. Some fag woke me up at 9:30 in the AM with phone calls, too.

Dynamic warm-up

Push Press: 95 x 5
115 x 5
135 x 5
165 x 2
185 x 1
195 x 1 (PR, I think)
195 x miss
165 x 5
95 x a few x a few sets

I kind of screwed around in the gym for awhile after that (like for an hour). Did a few reps on a bunch of stuff, just feeling out the equipment and waiting around.

Did some neck work (which means Iíll feel like I have sore throat tomorrow)

Then metcon....
1000m row
15 ring dips, 15 normal dips
500m row
10 ring dips, 10 normal dips
250m row
5 ring dips, 5 normal dips
Time: 16:28

Ring dips were really hard for me. I was moving kind of quick on the rowing (1:30-1:50 splits.... although this was tiring), but the dips on the rings took me forever. I think the most I can do is 5.

A little jump rope to cool down.

Static stretching and then done with the longest gym session with the least accomplished ever!

Chubrock
01-10-2008, 09:14 PM
Oh you mother ****er.

KingJustin
01-11-2008, 06:41 PM
1/11/08
Feeling better health-wise (still not 100%), but I was feeling completely beat up and sore. I got some sleep at least.

Ring Chin-Ups: BW x 50 over a bunch of sets ... mostly 6-9 rep range
These were harder than I expected them to be. Iím really not sure why!

Metcon...
ďDiane:Ē
21-15-9 reps of
Deadlifts 225 lbs
Handstand push-ups
Time: 9:32

I did my deadlifts while keeping my hips really high. That was intentional, but I think I let my backs get into the lift too much. I went right through the deadlifts on the first set though, and I could have gone straight through the second and third set if I wanted to. But, I was having a lot of trouble with the handstand push-ups, so my time was slow. I think my ďstanceĒ is bad (my hands are too far out in front of me).

Did a little wall ball and rowed a little, then static stretches and out.

McVein
01-11-2008, 08:05 PM
Nice time on diane, do you do your hspu elevated or off the flat?
I can hardly do 3!

KingJustin
01-13-2008, 03:56 PM
I either used a wall or I had Chubrock hold my feet vertically. I really struggle on HSPU. Anything with those, ring dips, or rope climbs is going to be very slow for me. Anything with deadlifts, chin-ups or power cleans is going to be pretty fast.


1/13/08
Felt OK today. Still sore.

Dynamic Warm-up

Squats: 135 x 5
185 x 5
235 x 1
265 x 5 x 3

Reverse Curls: 45 x 6
100 x 10 x 2
115 x 8 (cheated this set, on purpose)

Rows: 215 x 5 x 3 (pretty strict ... back was pretty sore going in though)

1 Leg Squats: BW x 5 x 3 + 2 (2 extra on final set)

Rowed 650m (250m fast, 400m slow/to cool down)

Stretched

McVein
01-13-2008, 05:45 PM
v nice, im fast on deadlifts theyre usually piss, but any oly lifting messes me up, never had anyone to teach me properly.

KingJustin
01-14-2008, 07:35 PM
Yeah, form is everything on Oly's. There's little girls that power clean more than me just thanks to form (at least that's what I'm chalking it up to)

1/14/08
Dynamic Warm-up

Ring Dips: BW x 42 total (done over many sets ... most sets were 6-7 reps, but I got 9 towards the end)

Neck work

Practiced snatches

Metcon....
3 rounds for time of:
10 1-arm kettlebell swings (25 lbs ... 5/5)
5 handstand push-ups
1 rope climb (up ĺís of the way) arms only
10 box jumps, 24 inch box
5 pull-ups
20 double unders
Time: 6:42

This was pretty quick. I kept moving the whole way through. I still canít really do the handstand push-ups right though. My buddy finished this about as fast as possible at 4:42.

I'm also still scared of the ****ing rope. I can barely grip it and I don't like the use-your-legs thing, so I climb up only as high as I'm willing to fall. I am really pulling hard on the thing though, and I can definitely feel it. A couple more weeks and I'll feel comfortable on it I guess.

bigmoney
01-14-2008, 09:10 PM
reading through the journal and saw the standing ab wheel....that is one hell of a exercise!

KingJustin
01-15-2008, 07:05 PM
haha, thanks. Ab work is the only thing I can do at a decent level!

1/15/08
Dynamic Warm-up

Bench: 135 x 5, 210 x 1, 210 x 12
I could have knocked out probably 2 more reps, but I wasnít trying to tax myself much.

Metcon.
ďHeavy CrossFitĒ
10-7-5-3 reps of:
185 lb Push Press
135 lb Overhead Squat
+25 lb Chin-ups
185 lb Power Cleans
Time: 37:27
This wasnít terribly exhausting cardiovascularly (or whatever). It just took me forever to do the push presses. I probably spent at least half my time doing those. I got 4 done the first time, and after that most my sets were one or two reps, and it took me a minute rest in between, too. This was also the first time Iíve ever done a single overhead squat above 95 lbs (AFAIK anyway). The pull-ups were really easy, and the power cleans were only hard at all because my wrists/grip were exhausted. I want to do this workout again in a month and cut this time in half.

Cool down: Rowed 600m

And out.

Chubrock
01-15-2008, 07:10 PM
Hahaha ya'll killed each other.

KingJustin
01-17-2008, 07:08 PM
1/17/2008
I feel a lot less worn out than yesterday, but my shoulders, neck and traps are still very sore. My wrists arenít doing great either.

Dynamic Warm-up

Chin-Ups: +27 x 5
+54 x 3
+81 x 5 x 3 (MGPA, CGPI, CGPF)
Later on I did a couple sets of bodyweight ring pull-ups.
I thought my back was ready to go heavy, but I totally lacked intensity and my shoulders still made this hard.

Metcon...
ďAnnieĒ
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups
Time: 6:58
The best time I can find from someone else is 6:12, and the second is 6:54, so I'm not unhappy with this. But, I was feeling "off" today and didn't get in the rhythm on double unders. And I hadn't done endurance ab work in forever. And I lost a few seconds on transition. I want to try to break 6:12 eventually. Just a little practice and I think I an do this on a good day.

Knees to Elbows: BW x 10 x 2
I suck at these haha

Cool down 600m row and out

KingJustin
01-18-2008, 06:55 PM
1/18/2008
I just felt so unenthusiastic today. No real intensity. Still really sore.

Dynamic Warm-up

Box Squats: 135 x 5
185 x 5
225 x 5
275 x 5 x 2
These were at about parallel, maybe slightly below. I stacked five 35 lb plates and one 25 lb plate on top of one another to make a box.

Bench: 135 x 5, 185 x 5
3 Board: 205 x 5
225 x 5
260 x 5

Romanian Deadlifts: 135 x 8, 185 x 8, 205 x 8

Cool down 600m row

Stretch and out


Same story for all three lifts. I built up no energy or anything, I just walked through the reps. For squats and bench I felt like I had several reps in the tank. I felt so tight and didnít want to push anything, but I think Iím going to hit big PRs when I feel good and max out again.

KingJustin
01-20-2008, 02:45 PM
1/20/2008
I didnít feel all that worn out today, but I did a couple push-ups and could definitely tell that I wasnít ready to go heavy on bench. My elbows and shoulders are still feeling a little rough and I donít have all my intensity yet.

Warm-up (jogged, a few dynamic stretches, static stretches, jogged some more)

Ran 1 mile for time: 5:54

Walked a lap, jogged a couple, static stretches and out.

Weight: 212 (this was with low glycogen storage and I had just used the bathroom)

Pretty happy about my time. Thatís a post-Cross Country PR (when I ran Cross Country 5 years ago, I was about 145 lbs), and it came after not running over 400m in a month, not doing a serious running workout in about 3 months, and not running a mile for time in about 6 months.. I want to hit 5:29 by April.

KingJustin
01-21-2008, 11:58 AM
1/21/08
Dynamic Warm-up

Bench: 135 x 5
185 x 5
215 x 5
235 x 5
260 x 5 (hard set)
I am going to finally set a bench PR. Soon.

I worked a little bit on handstand push-ups. I can successfully do a headstand the correct way against the wall. Iím not sure if Iím strong enough to do a real handstand push-up yet. I tried and failed.

Overhead Press: 65 x 5
115 x 5
115 x 10
145 x 5 (PR)
Previous PR was 135 x 1 (granted I hadnít done any overhead presses in forever)

Metcon/Finisher:
Burpee + Pull-Up combo
As Many As Possible (AMAP) in 4:00
Completed 32 (these are exhausting)

Rowed 600m

40 push-ups

Stretched and out

Stumprrp
01-21-2008, 12:42 PM
nice bench man

KingJustin
01-22-2008, 07:07 PM
Thanks bro. I would really like to hit 315 soon and I'm feeling confident that if I can improve my shoulder strength I can do it. I think the key is going to be handstand push-ups.

1/22/08
Dynamic Warm-up

Neck Work

Metcon ...
The ď300Ē Workout:
25 Pull-ups
50 Deadlifts, 135 lbs
50 Push-Ups
50 Box Jumps, 24Ē Box
50 Floor Wipers, 135 lbs
50 1-Arm Kettlebell Clean & Jerks, 1 pood (we did these from the hang)
25 Pull-ups
Time: 28:22
Pathetic.
My buddy finished in 24:something. We thought 18 would be a good time. Some dude named "Fidel" that used to train with one of the owners apparently finished in 8:40. I ****ing hate Fidel.

I was really happy to fly through the pull-ups, deadlifts and push-ups. The box jumps took some time, but I hit the floor wipers 9 minutes in and didnít finish until 21:30 or so. I had never done them before and I almost threw up when doing them (Iím not used to lifting in the morning). I definitely lost intensity towards the end, and I attribute this to my pathetic endurance which I plan to improve. Anything over ~12 minutes is pretty tough for me right now.

600m Cool Down Row

Out.


But...my workout didn't really end there. I had a hilariously "bad" day after that. It was supposed to be my first day of real work (I was in training last week), and I was on my way home. But, I forgot my key, so I had to drive to my roommate's work. About halfway there, my car stopped working correctly and would only move about 3mph. So, I turned around, and started heading towards Advanced Auto Parts (about 2 miles away). I had other drivers yell a laundry list of what they hoped to be offensive comments and slurs, and I responded mostly by waving and smiling.

Anyway, I ended up going a kind of back-way to Advanced, and with about 300m my car completely stopped working. So, I got out of it, and pushed it. And then ran in and steered. And then pushed.

So I get there, and they ran some tests (which they also did the day before), they said everything is fine, and then they re-calibrated the tester-thing and realized that my battery was totally worthless. So, they go to ring up a new battery, and I pay for it with my debit card, only to find out that it wouldn't process. For no reason at all. I offered to give the guy there my wallet and my GPS and Radar detector as collateral if he could put in the battery and give me 30 minutes to drive to the bank and pay for it. Nope.

So, I had to call someone to pick me up and take me. Cell phone is dead.

So I ran about a mile to my bank, and entered smelling absolutely afoul in great need for a new debit card. I got it. And then I ran back to Advanced. Wilmington is not a very walking-friendly city, and so I had to cross over basically an interstate, and then 2 main roads. I looked like such a bum.

Then paid, waited a few minutes for my roommate to get back home, ate, and went to work.

KingJustin
01-24-2008, 10:49 AM
1/24/08
I pretty much feel slightly beat up permanently

Dynamic Warm-up

Power Cleans: 45 x 6
135 x 5
185 x 3
205 x 1
225 x 1 x 2
235 x 1
255 x 1 (PR)
260 x 1 (PR)
265 x miss
205 x 1 x 2
225 x 5 (did not do negatives on this set ... I just dropped the weights)
My legs were still sore, but I felt good doing these. Up until I watched the video of my form and it was ****ing terrible. Ugh ... My belief right now is that my quads are not up to par and so Iím throwing my hips way up here. Iím going to have to drill form again and really exaggerate dropping my hips and not picking them up. Time for some front squats.

Strict Rows: 215 x 5, 215 x 8, 215 x 5

Romanian Deadlifts: 205 x 8 x 3

Rope Climb: All Arms x 1 x 2
I got to the top this time. Iím still not great at this though. Iím moving way too slowly. My grip needs to improve.

Rowed 500m

53 Double Unders in ~34 seconds (without messing up)

A couple static stretches and out

Mike G
01-25-2008, 12:24 PM
I really like your setup. I just started to follow the WOD's and in a few months I want to start adding in some of my own stuff as well (like Anthony had set up). Nice PR on the deadlift and push press too.

KingJustin
01-25-2008, 04:59 PM
Thanks bro, I'll have to check out your journal too. A lot of the guys at my gym have just been doing a heavy lift and then a metcon every day. That's pretty similar to what I do, and I think it's working really well for them.


1/25/08
I was feeling a little sick today. Very mildly sore throat and such.

Dynamic Warm-up

Ring Push-ups: BW x 7 x 2, BW x 10

Handstand Push-Ups: Assisted x 5
I practiced handstands a little bit longer. Iím getting close. A couple more weeks.

Then metcon...
2 rounds for time of:
2 minutes of jump rope
40 glute-ham sit-ups
15 jumping pull-ups
10 sledgehammer swings (5R, 5L)
100 flutter kicks (right up, left up counts as 2)
20 squats
20 glute-ham back raises
Row 500m
Time: 17:00

This wasnít an amazing time, but given the fact that I felt relatively ****ty, it was definitely exhausting. I wasn't planning on pushing myself today, but this was the workout on the board. There were about 15 people that went through it before me, and a couple them were talking a little trash. I had to show them up. I left with the best time of the day, but a couple other guys are going to be up there later so it might not stand.

Stretched and out.


We're doing a "Heavy Metcon" workout tomorrow. Sort of excited in a masochistic kind of way.

KingJustin
01-26-2008, 06:27 PM
1/26/08
Still feeling just slightly crappy with a very mildly sore throat. I donít think this hurt me badly during the workout, though.

ďHeavy Metcon #2Ē
7-5-4-3-2-1 reps for time of:
225 lb Bench Press
20Ē Box Jumps with 90 lbs (Two 45 lb DBs)
315 lb Deadlift
Time: 7:22
I need to improve my deadlift (and clean) form when I do these metcons. Theyíre getting really sloppy. I was pretty happy with my time. I had no problem strength-wise on anything and I think this was one of the best workouts I've gone through. It was absolutely exhausting because of all the effort I needed to put into each rep. The rep range was pretty good for me I think. Someone at the gym (the owner, Tony) finished in 4:30. That's about as fast as you can possibly go through this workout -- he didn't stop.

..Then I failed at a few ring muscle-ups (but they were pretty close!), and I did a couple cheat ones.

Rowed 600m

A little jump rope (I can almost do consecutive triple unders and criss-cross double unders)

Some stretches, and out.

KingJustin
01-26-2008, 10:23 PM
I decided to make a list of goals. I'd like to accomplish each of these before I start law school in mid-August. I'm not sure if it's reasonable for me to be able to do all of this at any-given-moment in such a short time span (i.e. I might accomplish something early, then focus on something else), but I'd like to feel confident that I could accomplish each with 2 weeks of training.

Body Composition
Weight: 225 lbs
Significantly bigger arms, chest, neck, calves, and forearms

Strength (Lifts)
Total class I RAW (1209 for 198 lb class ... probably bench 330, deadlift 500, squat 380)
Clean 300
Snatch 135 x 10
Push-Press 235
Push Jerk 245
Pull-Up +135

Muscle Endurance/"Gymnastics"
10 ring muscle-ups straight
21 straight HSPU's
15 straight 1-leg squat each leg

Conditioning
1 mile in under 5:30
Cindy - 25+ rounds
Fran - Under 4 minutes
Linda - Under 20 minutes
And in general, be relatively good on any metcon
See: http://www.crossfit.com/cf-info/faq.html#WOD0


My current PRs are as follows (I am better at all this than ever before, so this is also my current strength):
Weight: ~212 @ ~9%
Bench: 285 (I think I am in the 295-300 range right now)
Squat: 320 (I think I could probably do ~330 now)
Deadlift: 455 (465 estimated)
(Power) Clean: 260
Snatch: 115 x 1 (I still haven't learned the form)
Push Press: 195 x 1 (200-205 estimated)
Push Jerk: I can't really do these
Pull-up: +115 x 1
Muscle-ups: Can't do them on rings, I've done ~8 on the bar though. Almost learned form
HSPU's: Can't do 1. Getting close
1-Leg Squats: I think my PR is about 6, but alternating
1 Mile Run: 5:52
Cindy: 19 rounds (I'd estimate 20 rounds ... push-ups are holding me back)
Fran: 5:45
Linda: 40 minutes (I didn't do these with squat cleans, but I think even with squat cleans I could beat this time)

I will also point out that my front squat (and therefore quads) is very weak, which is holding me back a lot on squats/cleans, I think. You can also see that my anterior deltoids are holding me back on bench.

KingJustin
01-27-2008, 04:06 PM
1/27/08
I canít seem to get over this minor sore throat. It kind of feels like I have allergies or something. Itís not so bad that it hurts my workouts much, so whatever.

My lower back is a bit sore, I have some general tightness all over, and my right shoulder is having some definite issues. Left shoulder isnít 100% either.

Weight: 212 (I'm guessing I am as high as 214 on a bloated day)

45 x 20 on overhead press to get some blood flowing to my shoulders

Distance-Run Warm-up (Jogged, static stretches)

5k (3.1 mile) Run: 22:19 (28 laps at the 9 laps = 1 mile indoor track)

Cool down walk/jog ~900m

Stretched and out

Comments:
Definitely happy with my time.

6:19 first mile, and after that I kept about the same ~7:40 pace. Endurance was a clear limitation. I kicked a little bit on my last 180m. I wasnít nearly as exhausted after finishing this as I was after finishing something like yesterdayís workout. This is my second time running in awhile, and itís also one of the first times in quite awhile that Iíve done a legitimate endurance workout. Even on the metcons (which are stop/go as opposed to steady pace) I rarely do workouts over 12 minutes. I donít have any idea when the last time I ran 3 miles was, but I do know that this is my best time since junior year Cross Country (a bit over 5 years ago). I think my all-time PR was ~20:40 during that time, so Iím not that far off, and back then I was ~145 lbs.

Iím planning to do a 5k race with my roommate on February 9th, so I have a couple weeks to get ready for that. I plan to prepare with a 5k row, some sprints, a 5 mile run, the ďFilthy Fifty,Ē one other long metcon, and a 2 day taper/rest. My goal is just to beat my roommate, but if I had to give myself a goal time, Iíd say sub-21:30. After that, Iíd like to do another sprint workout and try for a 1 mile run. This will be around Feb 20th, and Iím hoping to finish around 5:35.

KingJustin
01-28-2008, 07:30 PM
1/28/08
Feeling less sick. Still kind of lacking a little intensity, but I chalk that up to moderately overtraining.

I ran ~1.2 miles and walked ~.3 miles home from ďthe (car) shopĒ this morning. Everybody seemed to be in class. I didnít feel very good running. This was my first time in the cold and not on a track, which may have been the issue. I think it was more a problem with me being tired endurance-wise from yesterdayís workout.

Afternoon:
Shortened dynamic warm-up

Strict Pull-ups: BW x 6
+54 x 5 (MGPA)
+81 x 3 (MGPA)
+108 x 3 (CGPI)
+118 x 1 (CGPF)
+123 x 3 (CGPF, PR)
I hurt my right bicep a little bit on this set. I'm gunning for Anthony's 150(?), and I hope to do that with strict form.

Hang Cleans: 135 x 5
185 x 3
190 x 3
195 x 5 (this is probably a PR)

Ring Pull-ups: BW x 7 x 2 (easy, pretty explosive)

Then metcon...
ďFight Gone BadĒ
3 Rounds. 1 minute of each section. Count total number of reps:
Wall Ball (20 lb ball)
Sumo Deadlift High Pull (75 lbs)
Box Jumps (20Ē box)
Push Press (75 lbs)
Rows (count calories)
Rest
Total: 293 reps
I donít remember exact numbers, but I did well the first round, and the second and third were about equal (and notably worse). I scored best on (in order): SDHPís, Push Press, Wall Ball, Box Jumps, Rows. This was a very tiring workout and I felt exhausted afterwards.

I learned that if you pull REALLY hard on rows, you can move a lot farther.

Rowed ~500m and then headed out.

Chubrock
01-28-2008, 08:05 PM
Haha I used to be in good shape. Both you and Chuck smoked me.

KingJustin
01-30-2008, 07:45 PM
1/30/08
Feeling unmotivated still. Traps and legs/groin very sore, along with general tightness all over. I probably just need a couple real days off.

Dynamic Warm-up

Box Squats: 45 x 5
135 x 5
185 x 5
225 x 5
285 x 5
285 x 3
Box was four 45lb plates & one 25lb plate except for the last set (Four 45lb plates on the last set). The 285x5 set was actually pretty easy, despite me being pretty sore. Apparently parallel is four 45lb plates + one 15lb plate

Push Press: 75 x 3
135 x 3
155 x 3
175 x 3
195 x 1
195 x 3

Front Squats: 75 x 5
135 x 5
185 x 5 (PR I think)
195 x 5
205 x 5 (New PR)
I could definitely feel my abs working on the last couple sets. I need to add these more often in my metcons... 205 was really hard

I tried to Row 500m for time after I realized how fast I could row if I pulled really ****ing hard. Then I realized I couldnít stay in my seat, so I scratched that idea.

KingJustin
01-31-2008, 07:48 PM
1/31/08
Worked a long shift again, didnít feel overly inspired when I got to the gym. Legs are pretty sore. No warm-up.

Row 5km: 19:06
First 1000m = 3:39
Next 1000m = 3:51 (7:30)
Really happy with my time. First time ever rowing for more than 1km at a time I think. I had the setting on 10.

Jump roped a little, jogged about 800m

Glute-Ham Back Extensions: BW x 25, BW x 20

Quick stretches and out

KingJustin
02-01-2008, 06:29 PM
2/1/08
I wasnít really feeling all that bad today. Some soreness in my legs/glutes/groin, but not terrible.

I went to the track and did a typical warm-up for sprints (800m jog, some PNF stretching, dynamic stretches, and a couple accelerates), and then started my workout: Four 400m runs, four 200m runs.

Pathetic times all the way through. This was my first time on an outdoor track, and I was 20 seconds slower than my goal each lap. Iím not sure if yesterdayís workout just wore me out more than I thought or maybe I just havenít run enough and I canít run a real sprint anymore. My biggest concern is that the indoor track was measured wrong or something.

400m run, rest 2 minutes (jog/mostly walked 200m during this 2 minutes), repeat x 4.
#1 400m = 1:19
#2 400m = 1:22
#3 400m = 1:26
#4 400m = 1:30
(No rest after the 200m walk)
200m Run, Walk 100m, repeat x 4
#1 200m = 00:40
#2, #3, & #4 200m = 00:40
Jogged 800m, walked 400m, and left.

For the first time (as far as I remember), my quads really cramped up after I finished jogging. I couldnít really walk for a bit. Kind of weird.

TheLion
02-01-2008, 11:52 PM
good to see i'm not the only one on WBB at 2 in the AM. solid cardio work. i think your workout was way more tough than the CF wilmington WOD. so, i'll refrain.

KingJustin
02-02-2008, 05:54 PM
good to see i'm not the only one on WBB at 2 in the AM. solid cardio work. i think your workout was way more tough than the CF wilmington WOD. so, i'll refrain.

Haha, we all got back from downtown and went to bed, and these damn kids down the street were having a party so none of us could sleep.



2/2/08
Felt better than usual today. Right shoulder still has some problems. Lower body is a little sore/tight.

Dynamic Warm-up

Bench: 45 x 6
135 x 5
185 x 5
205 x 5
3 Board: 225 x 5
245 x 3
275 x 1
290 x 1 (PR ... really easy, shot up fast)
305 x 1 (PR)
315 x miss
The last set was just not going to happen. 310 would have been pretty close. I feel pretty confident about a 305 lb flat bench when I max in about 2 weeks.

Handstand Push-ups: Assisted x 1, Assisted x 7, Assisted x 6

Ring Dips: 25 reps over lots of sets. 8 reps was my best set (it was my last one). I need to do these more often Ė Iím still struggling to keep balance and I need my body to get more used to the movement.

600m row and then some lower body stretches.

KingJustin
02-04-2008, 07:22 PM
2/3/08
Felt decent. Legs and lower back a bit sore. DOMS from running seems odd, but itís definitely worse than yesterday. I decided I was going to hit a deadlift PR, and I didnít feel like changing that.

Dynamic Warm-up

Deadlifts: 135 x 5 (Dbl OH)
225 x 5 (Dbl OH)
275 x 3 (Dbl OH)
315 x 3 (mixed grip)
365 x 3 (reverse mixed grip)
405 x 1 (reverse mixed, not overly hard)
435 x 1 (reverse mixed ... first set that was pretty tough)
465 x 1 (mixed grip, PR)
Last set was very hard. Form was very poor.

Rows: 220 x 8
220 x 6
220 x 7
Strict form

1-Leg Squats: BW x 7/7 (alternating)
BW x 10/10 (alternating)
BW x 8/8
+30 x 2/2, drop setted and did a few more
+50 x 1/1 ... kind of poor form
I did a few more reps after that ... I got 3 in a row rather than alternating at some point

Rope Climbs: All arms x 1 x 3


2/4/08
I definitely lacked desire today. Long day at work and feeling slightly overtrained.

Shortened dynamic warm-up

Metcon:
For time:
32 Assisted HSPUís
32 20Ē Box Jumps
32 Pull-ups
32 Dips
32 Deadlifts, 135 lbs
32 Overhead Squats, 95 lbs
32 Glute-Ham Back Extensions
32 Knees-to-Elbow
TIME: 21:10
Not very good. I didnít push myself very hard.
I felt really miserable for awhile after I finished for some reason. Sort of like I felt like throwing up, but I didnít eat enough so I didnít.

KingJustin
02-05-2008, 06:38 PM
2/5/08
Didnít sleep very well at all last night. Feeling a bit overtrained.

Got on the indoor track. No warm-up.

Ran/jogged for 37 minutes straight.

I wasnít moving very quickly overall. After the 20:00 mark, I ran 2/3ís of a mile in 4:40, then jogged 5 minutes, then ran another 1/3 of a mile in 2:15.

My body was aching a bit the whole way through. I haven't rested in awhile, and the last couple days were tough.

TheLion
02-06-2008, 12:39 AM
2/5/08
then ran another 2/3ís of a mile in 1:55.

yea, i'm going to have to call bull ****. that would put you running about a 3 minute mile.

KingJustin
02-06-2008, 06:34 AM
Thought I could impress some people with that. Damn, nice call out.

Chubrock
02-06-2008, 06:42 AM
Hahaha. Still a much faster 1/3 mile than I've got. BTW, you've gotta watch the Steroids video in the Anabolic forum to put some context with James' comments.

KingJustin
02-07-2008, 08:14 PM
2/7/08
Didnít feel all that great. Kind of tired and worked a long day. I'm starting to have respect for you people that work over 40 hours a week and still make progress.

Abridged dynamic warm-up

Bench: 135 x 5
185 x 5
225 x 3
270 x 1
270 x 3 (just barely missed #4, couldnít lock it out)
270 x 2
275 x 1
265 x 1
255 x 1

Cardio/metcon...
ďFranĒ
21-15-9 Reps for time of:
95 lb Thrusters (squat + push press, basically)
BW Pull-ups
Time: 4:54 (PR)
Thrusters were a lot easier than they used to be, and I was struggling a lot more on the pull-ups than I used to. My muscle endurance is down a bit.

I sort of did the please-donít-puke thing for 15 minutes afterwards. Then went home and stretched briefly.

TheLion
02-07-2008, 08:23 PM
heck yea man. great work today! you did well on Fran. you looked like you pushed yourself

KingJustin
02-09-2008, 08:40 AM
2/8/08
Quads are notably sore (not deep soreness from heavy lifting, but the other kind).

I jogged about 800m, did a few push-ups/squats, and then static stretched for awhile. Just trying to get ready for the race tomorrow.


2/9/08
Race day. Quads still sore. They made it significantly harder to get a good pace without exhausting myself.

Race was on a course at UNCW.
Time = 23:59.

Upsetting time, BUT, the race hosts said it was slightly long, the course record was 16:40 (that's slow), and a couple people with GPS watches said the race was 3.22 Ė 3.27 miles. Either way, my goal was to beat my roommate, and I did. I finished 29th out of ~150 (open race, guys and girls ... I think the winner was on UNCWís XC team). Running an outside course is also very different from running on an indoor track. Wind, sun, temperature, different surfaces, odd turns, hills, etc. I don't think I did notably worse than when I ran on the indoor track awhile ago.

First mile = 6:38 (+/- 5 seconds)
2 Mile = 14:40

My race had several distinct paces.
I started at the front of the pack when everyone lined up, and I stayed close behind the top runners for the first ~800m or so. I slowed down slightly after that to round out the first mile. After that, my pace slowed a bit, and at around the 1.9 mile mark, my roommate passed me, and I slowed down significantly for about 800m. Then, he slowed down a lot, I passed him, and I picked up the pace slightly for the next 400m (2.5 Ė 2.75 mark or so). I kicked the last 2-3 minutes a little, and I almost-sprinted the last 50m.

I did not lose to:
-Any fat girls
-A skinny-fat guy wearing a jersey
-2/3ís of the people with underwear longer than their shorts
-Anybody as jacked as me
-My roommate

TheLion
02-09-2008, 09:06 AM
niiiice. way to not lose to those people. haha

Mike G
02-09-2008, 08:51 PM
I did not lose to:
-Any fat girls
-A skinny-fat guy wearing a jersey
-2/3ís of the people with underwear longer than their shorts
-Anybody as jacked as me
-My roommate

So you were the winner of the jacked dudes? Great job.

Awesome Fran time. If I could do that many pull ups, I would be able to relate, I can't, but I know it's a good time. What do you guys do, the WOD for your gym I'm guessing? I've just been following the main site with modifications as needed (I'm fat).

KingJustin
02-10-2008, 07:05 PM
2/10/08
Quads sore. Hamstrings feel kind of knotted up. Shoulders not feeling 100%, but not terrible.

Dynamic Warm-up

Push Press: 105 x 5
125 x 5
155 x 5
175 x 3
195 x 1
195 x 4 (missed #5)
Wanted 195 x 5 ... not fluid enough. I was a little worried of dropping it on my head, too, and I think I lacked a little effort.

Cardio...
3 rounds for time of:
1 Rope Climb (all arms)
7 ring dips
20 glute-ham sit-ups
15 wall ball shots (20 lb ball)
15 kettlebell swings (54 lbs/1.5 pood)
10 floor wipers, 135 lbs (right, left = 1)
TIME: 16:24
I didnít kill myself on cardio today. I felt relatively well, though.

Also did a few tire flips, 30 push-ups, & some jump rope

Rowed 600m

Stretched really well (Iím going to be more strict about this ... I did some weighted stretches)

Jump roped for a little, then out

KingJustin
02-12-2008, 06:33 PM
2/12/08
Lower back and hamstrings donít feel 100%. Everything else feels pretty fluid and loose.

First day in my new gym. Itís called ďThe Rush.Ē I think the owner is Dr. Seuss. One of my friends called it "Chuck E Cheese" for weighlifters. I am blaming my ****ty workout on the ****ty gym.

Dynamic Warm-up

Overhead Press: 95 x 5
115 x 5
135 x 5
155 x miss
145 x 5

Hang Clean: 145 x 5
165 x 5
185 x 5
200 x 5
205 x 3
These felt a lot heavier than last time. I had to kick my feet out a lot more.

Romanian Deadlift: 135 x 8
185 x 8
205 x 9
These felt great. Grip was limiting factor (double overhand)

Weighted hamstring curls

600m row

Stretches, a little jump rope, and out.

borracho
02-12-2008, 06:54 PM
did tool cruise through your way on their latest tour?

KingJustin
02-12-2008, 07:31 PM
Yes, they did, and I really, really wish I had a chance to see them. I was traveling when they came through, though. A couple of my friends saw Tool and said it was the best concert they've ever experienced.

Chubrock
02-12-2008, 07:37 PM
Sucks that your gym blows ball. Shouldn't have left Wilmington haha.

KingJustin
02-13-2008, 02:17 PM
2/13/08
Nothing overly sore, maybe hamstrings could feel slightly better. Didnít feel overly intense, though.

Strict Pull-ups: +45 x 5 (MGPA)
+90 x 5 (MGPA)
+100 x 4 (CGPI)
BW x 6 (CGPF)
+125 x 1 (CGPF)
BW x 21 (CGPF, and I kipped all the way through)

Then cardio ...
ďPower ElizabethĒ
21-15-9 reps for time of:
135 lb (Power) Cleans
BW Dips
Time: 5:29
Exhausting.

Then out, didnít get a chance to stretch really.

TheLion
02-13-2008, 08:49 PM
Sucks that your gym blows ball. Shouldn't have left Wilmington haha.

agreed.

borracho
02-15-2008, 11:52 AM
Yes, they did, and I really, really wish I had a chance to see them. I was traveling when they came through, though. A couple of my friends saw Tool and said it was the best concert they've ever experienced.

I saw them back in 2002/3 when ever that tour was..and at that point, I said that was the most awesome show I had seen. Well...the 10000days tour was about twice as good. Sorry you missed it dude..dont let that **** happen again!

KingJustin
02-15-2008, 04:54 PM
Ugh, thanks for rubbing it in borracho.

2/14/08
Not feeling great, but not sore.

Dynamic Warm-up

Squats: 75 x 5
135 x 5
185 x 5
225 x 5
285 x 1
285 x 5 x 2
I hit depth for sure each rep, but I need to stop using my back on the squats. Iím not being comically bad, though.

Overhead Squats: 95 x 15

Cardio:
Row 1 Minute
Rest
Repeat

Rest periods: 30s, 40s, 50s, 60s, 70s, 80s, 90s
8 sprints total
Total distance: ~2600m
Wasnít moving as quickly as I thought I could, but I was recovering within ~45s each time.

Stretches and out.

KingJustin
02-16-2008, 04:56 PM
2/16/08
Not feeling too bad.

Dynamic Warm-up

3 Board: 135 x 6 (normal bench)
185 x 5 (normal bench)
205 x 5
225 x 5
285 x 3 (hard)
325 x lockout-hold
325 x lockout-hold
285 x 2

Knees-to-Elbows: BW x 10 x 2

Cardio...
15 Burpees
15 Floor Wipers, 135 lbs
15 Hang Cleans, 95 lbs
30 Push-ups
15 Long jumps
15 Thrusters, 95 lbs
15 Pull-ups
20 Box Jumps
15 SDHP's, 95 lbs
15 Floor Wipers, 135 lbs
15 Hang cleans, 95 lbs
30 Push-ups
15 Long Jumps
15 Thrusters, 95 lbs
15 Pull-ups
20 Box jumps
15 SDHP's, 95 lbs
15 Burpees
Time: 31:02
I don't think this was an exceptional time or anything, but it definitely was absolutely exhausting.

Rowed 600m

Stretched, and out

Weight: 213 (pretty high water/carb levels when going to weigh in ... 12 lbs to go)

TheLion
02-17-2008, 01:20 PM
looks intense.

KingJustin
02-18-2008, 07:46 PM
Intense is my middle name.

2/18/08
No carbs yesterday, or today up until the workout.

Dynamic Warm-up

Front Squats: 135 x 5
155 x 5
175 x 5
195 x 5
215 x 3 (failed on #4)
215 x 1
My back was feeling rough after that failed rep of 215.

Reverse Curls: 45 x 6
95 x 6
105 x 6
115 x 6 (cheated a little)
125 x 6 (cheated a lot)
I learned that you canít cheat on reverse curls the same way you can cheat on normal curls. Reverse curls becomes hang cleans too easily.

Handstand Push-ups: BW x 5 x 3
First set I did the negatives without assistance. I am close to being able to do these on my own, but I got a bit more assistance today than usual I think. Iím still in a state of confusion when Iím upside down.

KingJustin
02-19-2008, 07:07 PM
2/19/08
I think Iím overtraining. My mood is really un-intense and Iím feeling pretty unemotional in general.

Dynamic warm-up

Strict BB Rows: 45 x 6
135 x 5
155 x 5
170 x 5
185 x 5
205 x 5
220 x 8 (the last 3 were cheated)

Cardio
So I meant to do Angie. I came back from a very, very miserable workout, only to find that I wasted a LOT of energy. (Angie is 100 reps of everything ... that's 600 reps less than I did, and a source of significant frustration)

Must do in order (must complete each part before moving onto the next):
100 pull-ups
200 push-ups
300 sit-ups
400 sit-ups
Time: 57:30
Effort wasnít lacking or anything, but I just donít have enough muscle-endurance to move through this quickly yet.
Pull-ups: 11 minutes; push-ups: 10 minutes; sit-ups: 17 minutes; squats: 20 minutes

I will be exceedingly sore tomorrow, especially my legs.

TheLion
02-20-2008, 05:27 PM
2/19/08
I think Iím overtraining. My mood is really un-intense and Iím feeling pretty unemotional in general.

.

could be that you didnt eat carbs. and your workouts are ridiculous

KingJustin
02-21-2008, 06:42 PM
2/20/08
Bench: 135 x 5
155 x 5
155 x 5 x 4 (speed sets, different grips)

Cleans: 155 x 3 x 5 (as fast as possible)

Did a bunch of jump rope for awhile after that.

Iím taking off the next 2 days.

KingJustin
02-24-2008, 11:39 PM
2/24/08
I took an extra day off.

Bench: 135 x 5
185 x 5
225 x 3
245 x 1
265 x 1 (paused 2 inches above chest, held, then shot it up)
280 x 1 (very fast)
300 x miss
290 x miss
Unbe****INGlievable. I thought 280 was actually 300, and I got all psyched up and shot it up really quickly. I thought for sure I was going to hit 315 after that, only to realize I didnít have the right weight on.
300 just wasnít happening. I missed about 2 inches off my chest.
Then I just figured 290 would be easy, and I somehow missed that about 4 inches off my chest. I should definitely have been able to hit this.

Cardio...
ďHeavy FranĒ
15-12-9 reps of
135 lb thrusters
45 lb pull-ups
Time: 12:20
Much worse than I expected. Pull-ups went terribly.

Did a few push-ups and then did a weighted chest stretch (aka extreme stretching)

Iím taking another 2 (and sort of 4) days off.

Bupp
02-24-2008, 11:56 PM
Great journal, I'm going to subscribe.

Chubrock
02-25-2008, 06:21 AM
Did you hear about the "meet" at the CFW gym? I'll be doing the judging. It's March 8th, $10 entry fee, Best Lifter (determined by Wilkes Coefficient) takes all.

KingJustin
02-28-2008, 10:02 PM
Thanks Bupp

Andrew, when is the weigh in, in relation to the meet? If I think I can win $200 or so, I'll really try for this.
And I like the idea of using the Wilks Coefficient. It means:
320 lb lifter totals 1400 lbs (4.375x bodyweight)
200 lb ifter totals 1000 lbs (5x bodyweight)

The 320 lb dude still has a higher Wilk's score: 778.26 vs 635.8. The idea is that the smaller you are, the easier it is for you to lift in relation to your bodyweight (how many SHW's have you seen with a 3.5x BW deadlift?). At the same time, you still do get some credit for being lighter and lifting heavy weight (obviously a 300 lb dude has an advantage over a 150 lb dude). So, I think Wilks evens things out.


2/28/2008
Felt good in the morning for the first time in awhile. I had to drive for awhile, and was pretty busy in general, and a little tired going into the gym. My left shoulder still has a nerve that is getting aggravated or something when I do horizontal pushing exercises.

Dynamic Warm-up

Hang Cleans: 135 x 5
165 x 5
185 x 3
205 x 5

HSPUís: BW x 1 x 2 (these were sort of the real deal... I have trouble staying up against the wall, though, so I kept falling back.
BW x 6 (first 3 were unassisted except that the spotter helped me stay on the wall, last 3 were slightly assisted.

RLDs: 135 x 8
185 x 8
205 x 10 (no problem, time to up weight)

Did 4 ring dips.


Cardio:
As many rounds as possible in 10 minutes of:
8 push-ups
5 pull-ups
6 1 leg-squats (3/3)
Total: 12 rounds
The 1-leg squats were all mildly assisted by holding onto a support beam. Very strict push-ups.

Rowed 600m

Did some jump rope, stretched my lats, then out

Chubrock
02-29-2008, 06:17 AM
Andrew, when is the weigh in, in relation to the meet? If I think I can win $200 or so, I'll really try for this.




Weigh-in will be right before we lift. Like I was saying, I had originally thought of this as a CF Wilimington Strongest Lifter type deal, but then Tony decided that he might spread the word over at Gold's, so I have no clue how many people are going to be around.

KingJustin
02-29-2008, 11:26 AM
Ohh... there's a couple guys at Gold's that I don't want to compete with. And I can't even do the drop-glycogen and water weight, so I'm out. Good marketing idea for sure though. Maybe a couple guys will stick and we'll have some more pwoerlifters.

Chubrock
02-29-2008, 11:42 AM
Haha you're a bitch man.

KingJustin
02-29-2008, 11:52 PM
Bitch you're not even doing it.

I might come in 4th, but it's out of 6 billion, because I'll beat everyone who doesn't try!


2/29/08
Busy day again. Didnít kill it on the cardio at the gym...

Dynamic Warm-up

Rows: 135 x 5
165 x 5
195 x 5
225 x 5 x 2
These were all really strict, and pretty powerful. I was very happy with them. And it was after a lot of pull-ups yesterday, too.

Cardio...
ďElizabethĒ
21-15-9 reps for time of:
Squat Cleans, 135 lbs
Ring Dips
Time: 13:58

Not a good time. I just wanted something to work with in the future.

Rowed 600m

ďExtremeĒ Chest & Tricep stretches, normal stretches for quads/back/hamstrings, a little jump rope, and out.

Chubrock
03-01-2008, 07:52 AM
Haha I'm judging it so things are done right. That probably gives you an advantage since you actually do the lifts correctly haha.

KingJustin
03-01-2008, 09:39 AM
I'm gaining a little more confidence about things now. I asked Tony who he thought was going to win, and he gave me the guy's numbers, and I should be able to beat it. I think Tony is my biggest concern now. I really want to know how much he can squat, and he won't give a ****ing number.

Chubrock
03-01-2008, 10:46 AM
I think Tony is nervous, and since he's a Special Forces guy you know he isn't going to show any weakness.

KingJustin
03-01-2008, 02:50 PM
OK, I decided I'm going to try to win this thing. Any advice on how to spend the next week preparing, including on how to get ready for weigh-in? I want to do as much of my normal stuff as possible, while still preparing for the meet...

3/1/08
Didnít feel like warming up or anything.

Box Squats: 45 x 5
135 x 5
185 x 5
235 x 5
285 x 1
305 x 6
Box was slightly high (spotter says I was hitting parallel though .... four 45ís and one 35 for the box)

3 Board: 135 x 5 (normal bench)
185 x 5 (normal bench)
235 x 3 (3 board)
285 x 4 (3 board)
I think I could have hit 5 or 6 on the last set. I let the bar side way down my wrist.

High Deadlifts: 235 x 1 x 2
325 x 1 x 2
375 x 1
415 x 1
475 x 1
Something like that .... Form was terrible on my last set. I think I hit it, but I may have hitched it up ... not sure.
I was pulling on a 45 and 25 platform.

Snatches: 75 x 5
105 x 1 x 3
135 x 1 x 3 (PR)
155 x 1 x 2 (New PR)

My left shoulder is bothering me a lot. It feels like there is just a strand of nerves or something that get killed every time I bench.

Chubrock
03-01-2008, 03:23 PM
Open light. Hit a solid second attempt. Go for broke on the 3rd. I wouldn't lift past Wed. or this week. Handle your openers between now and then, except for the DL.

TheLion
03-01-2008, 03:26 PM
dang man, you had one heck of a workout. i didnt realize all that went on before i got there. heck yea. and join the competition. you have a shot

KingJustin
03-01-2008, 03:31 PM
Thanks guys...


My guess for my lifts is....

Squat - Not really sure, but somewhere between 325-350, I would guess 330-335
Bench - 295-300 without a pause ... probably 290-295 with a pause (the space between a 1 board and a 3 board is where I miss)
Deadlift - 465-470

I was planning on...
Squat: 320, 330, 345
Bench: 280, 290, 300
Deadlift: 435, 460, 470

It is very rare that I miss a lift that is more than 5-10 lbs less than what I expect to hit.


Anyway, Andrew, you said to work on my competition lifts besides deadlifts up until Wednesday ... I'm planning on making Wednesday a speed bench/squat/deadlift day. What about Sunday, Monday and Tuesday? (I think I could use a day off tomorrow)

Keep in mind that my shoulder is really bothering me.

Chubrock
03-01-2008, 03:41 PM
For one, I'd drop your openers a little bit.

Squat - 305
Bench - 260
DL- 435 should be fine


Take tomorrow off. Stretch and do some dynamic movement stuff on Monday. Tuesday work up to your squat opener and on Tuesday work up to your bench opener if you feel good. If not, do some heavy tricep work.

KingJustin
03-01-2008, 06:46 PM
So wtf do I do on Wednesday? It's like you're supposed to hold my hand, and then you let me go in busy traffic.

Chubrock
03-01-2008, 09:45 PM
Haha I suppose you're going to want me to lift for you in the meet as well huh?

I meant work up to your bench opener on Wednesday. Not both lifts on Tuesday.

KingJustin
03-02-2008, 03:08 PM
Haha I suppose you're going to want me to lift for you in the meet as well huh?
Nah, I'm trying to win.


So I've been trying to decide on diet. I think that, ideally, I want to have slightly low, but quickly rebounding glycogen and water storage. And I want to get rid of as much fat as possible.

So, my plan was:
Sunday (today) - PSMF, tons of water
M/T/W - Normal (slightly bulking) diet, tons of water
Th - PSMF, tons of water
F - Moderate water until about noon, then no more for the rest of the day. PSMF until my last meal ... then eat a nice big meal
Sa - Eat/drink normal up to the meet

Ephedrine/Caffeine right before the meet
And then as soon as I weigh in, sip on water/gatorade/whey/creatine.

Friday is the only day that I might change slightly ...

My goal is to weigh in at 204 and to total 1100 lbs.

TheLion
03-02-2008, 03:36 PM
Nah, I'm trying to win.

burned

Chubrock
03-02-2008, 04:09 PM
burned

I think he forgets that I have to pass his lift in order for it to count...

TheLion
03-02-2008, 04:33 PM
I think he forgets that I have to pass his lift in order for it to count...

burned

KingJustin
03-03-2008, 04:06 PM
Haha.

3/2/08
Diet: PSMF


3/3/08
I had a lot of energy today.

Dynamic Warm-up

Chin-ups: BW x 5 (MGPA)
+53 x 5 (MGPA)
+89 x 5 (MGPA)
+97 x 4 (CGPI)
+124 x 3 (CGPF)
+137 x 1 (CGPF, PR)
All of this weight is in addition to my massive weight belt, which weighs 5 lbs.

Squats: 45 x 5
145 x 2 or 3 x 8 (speed and form reps)
Did a walkout with 365. That felt really ****ing heavy.

Deadlifts: 145 x 1 x a few
215 x 1 x a few more

Climbed a rope (all arms)

Rowed 750m or so

Stretched really well.

TheLion
03-03-2008, 05:07 PM
your chins are ridiculous

Chubrock
03-03-2008, 05:52 PM
Nice stuff today. You really gotta work on handling some heavier weight.

KingJustin
03-04-2008, 06:46 PM
Yeah no ****. I'm still pissed that 365 felt that heavy.


3/4/2008
I didnít sleep enough last night. First day of work, and I felt very tired.

Shortened warm-up

Neck work

Bench: 135 x 5
135 x 5 (speed)
135 x 3 (speed)
135 x 5 (speed)
135 x 3 (speed, paused reps)
225 x 1 (with long pause)
260 x 1 (with long pause)
325 x ďwalkoutĒ
The pauses were for about 3 seconds. My shoulder hurt a little. Nothing was all that hard.

Glute-Ham Sit-ups: BW x 33, 27, 23, 17 (100 total)

Did some box jumps, and set a PR by jumping onto the second highest box (36Ē I think). The guys told me to stop being a bitch and make it onto the 42Ē(?) box. I decided against this, but I think I have it in me.

Rowed ~600m

Stretched really well

Jump roped for awhile. Did some double unders and practiced stuff.

Diet: PSMF (up until pre-workout meal), then carb loading before/3 hours after workout, then proteins + fats.

TheLion
03-04-2008, 07:48 PM
yea, that last box is a lot taller than 42", more like 52". and i would be surprised if you could vertical that, i think dawn said tony could get it, but he had to take a step

KingJustin
03-04-2008, 07:50 PM
I can just barely get the height flat footed, but I'm not going to try it until I can get a few inches over it. Which won't be for awhile.

KingJustin
03-05-2008, 06:20 PM
3/5/08
Felt OK today.

Dynamic Warm-up

Squats: 45 x 5
135 x 3 x 3 (speed)
135 x 4 (speed)
135 x 3 (speed)
225 x walkout
315 x walkout (I was surprised to see that this felt pretty heavy)
365 x walkout (this felt heavy, too, but not nearly as bad as last time)

Snatches: 45 x 5
135 x 4 (done single style)
155 x 1
165 x 1 x 2 (PR)
135 x 1
My form is still terrible on these. I am letting the bar get way too far away from me, Iím not getting a second pull, and Iím not dropping at all.
I'm not 100% sure that the snatches "counted" either. I have to lock out an extra couple inches at the top it feels like.

Knees to Elbows: BW x 12 x 2

Rowed 700m

Stretched really well, and out.

TheLion
03-05-2008, 06:27 PM
you let me know when you plan on trying the tallest box. i want to see that. nice snatches, only 20 lbs below tony

KingJustin
03-05-2008, 07:11 PM
Those snatches were very far from "nice" haha. I seriously think that I have the strength to snatch 225 right now. If I could just get good form I'd be set.

KingJustin
03-07-2008, 06:42 PM
3/6/08
No workout. Diet was PSMF with a little bit of added fats to keep the testosterone levels up.


3/7/08
No workout. Diet PSMF with a little added fat up until the last couple meals. I had about 50g of carbs then. I stopped drinking water at 1:00.


Life news: Got a $90,000 scholarship from Emory Law in the mail. Pretty sure that will seal the deal for next year.

KingJustin
03-08-2008, 02:20 PM
3/8/08
Official meet day. I had a shake and a fiber bar in the morning, then some eggs and vegetables a little later, and then I went to weigh in.

Official meet weight: 202.8

The meet started about 1:25 after weigh in. By the time the meet was complete I was over 213 (and I was over 212 within about an hour, granted this is with shoes/shirt on). Basically, I drank a ton of water, had a lot of Gatorade, and had some new sugary ****.

Dynamic warm-up (max 6 reps per exercise, did extra rounds though)

Squats: 135 x 5
225 x 3 x 2
275 x 1
----- MEET LIFTS ----
305 x 1 (went a little lower than I need to)
325 x 1 (PR ... form broke down slightly, I ended up hipping up and backing the squat up, but it wasnít all that heavy)
340 x 1 (smooth, good lift)
I thought I had a little bit more in me. I think Iím capable of hitting 350 raw.
No belt/suit/wraps were allowed. T-shirt, shorts, shoes, and chalk only (same with the other lifts)

Bench: 135 x 5
225 x 1 (long pause)
245 x 1 (long pause)
----- MEET LIFTS ----
265 x 1 (really easy, long pause)
290 x 1 (PR, but DID NOT COUNT. Technicality. I hit the lift but immediately racked without waiting for call)
295 x 0 (Apparently my arch flatted out a bit. Need to work on that. Stalled out at normal sticky point, but I just didnít have it in me.)
All meet lifts were with a pause.

Deadlift: 135 x 3
225 x 3
315 x 1
365 x 1
----- MEET LIFTS ----
435 x 1 (easy ... I apparently loosened up at the top though)
465 x 1 (way better lift than my previous PR at this weight)
475 x 0 (couldnít lock it out. I got it to my knee and was hunched a little too far forward)
475 x 1 (PR, didnít count for the meet, but I nailed it. Lock out was tough and I didnít concentrate a ton on pushing my hips out or tightening my glutes, but I hit it).

So, official meet lifts were 340+265+465 = 1070 (Wilkís score = 306.5)
BUT, today I hit 340+290+475 = 1105 (Wilkís score = 316.52)

Note: The winner of the competition had a score of 317.7 using Andrew's score.

To compare, the 100% RAW Classification gives:
198, Class I = 1209
198, Class II = 1068
220, Class I = 1279
220, Class II = 1125
220, Class III = 984

BUT, recall that we were not allowed any belts/singlets. I think we also weighed in a bit closer to the competition as well. I think I could hit 1115 at 198 right now, so my goal is to add about 70 lbs to my total, and I think the next 20 lbs can be made up with a belt.

Chubrock
03-08-2008, 03:01 PM
[ (Wilkís score = 317.9 according to Andrew, but I came up with 316.52)

Note: The winner of the competition had a score of 317.7 using Andrew's score.





The Wilke's score I gave you had a 295 bench factored in. I think that is where we got our difference from. Nice job today. Get those little things out and you'll be golden.

KingJustin
03-09-2008, 03:58 PM
3/9/08
Sore. Had trouble sleeping. I always have trouble sleeping when I have large amounts of alcohol or thermogenics the night before.

Dynamic Warm-up

Rows: 135 x 5, 185 x 5, 205 x 5, 225 x 5 x 2
Nice and strict

Starting with 2 push-ups and 4 squats, I did an increasing number of push-ups and squats each minute. I added 1 push-up and 2 squats each minute.
I finished with 12 push-ups / 24 squats

Same deal with pull-ups and sit-ups, but with 1:3, and I started with 1 and 3. I finished with 7 pull-ups/21 sit-ups.

I didnít push myself at all, obviously. I was too sore and just trying to get the blood flowing.

Rowed 700m

Stretched

Did some jump rope

KingJustin
03-11-2008, 08:37 PM
3/11/08
Dynamic Warm-up

Push Press: 105 x 5
145 x 5
165 x 5
195 x 3
195 x 1 x 2
195 x 2
195 x 1

Cardio...
5 rounds for time of:
25 double unders
10 push-ups
Row 200m
10 box jumps, 20Ē box
Time: 13:29

Rowed 600m

Static Stretches

Jump rope, and out

KingJustin
03-12-2008, 08:01 PM
3/12/08
Jump Rope

Cleans: 115 x 5
185 x 5
205 x 1
225 x 8 (dropped at the top for each rep)
250 x 1
260 x 1
265 x 1 (PR)
270 x 1 (New PR)
Form still needs to improve. But, I didnít feel like I exerted as much energy as I have in the past.

Cardio...
ďFilthy FiftyĒ
50 reps of:
24Ē box jumps
Jumping pull-ups
35 lb DB Swings
Walking Lunges (25L / 25R)
Knees to elbows
45 lb Push Press
Back Extensions
Wall Ball shots, 20 lb ball
Burpees
Double Unders
Time: 29:47

Burpees took 7:30 and wall ball took 4:10.

Briefly stretched and jumped rope and out.

I'm getting pretty good at jump rope. Just need a little more consistency.

Detard
03-12-2008, 08:05 PM
Damn bro, congrats on the clean PR.

KingJustin
03-13-2008, 05:52 AM
Thanks a bunch man. I'm really happy with it. I always thought I'd need to improve my form dramatically before I could move heavy weights, but not so! I'm going to continue with my SLDL into a heaving reverse curl and I hope I can hit 300 lbs before my back breaks!

3/13/08
Morning cardio. I donít like it, but it was with an old PT client. Nothing hard because I went at her pace most of the way. We were on a track running, so occasionally I would run on the outside lane and let her take the inside.

Warmed up 800m and briefly static stretched

Ran 1000m, walked 200m
Ran 800m, walked 200m
Ran 600m

And out. No idea on times. I felt pretty decent though.

KingJustin
03-14-2008, 07:44 PM
3/14/08
Dynamic Warm-up

Rope Climbs: All Arms x 1, 2, 1, 1
RDLís: 135 x 8, 205 x 8, 225 x 8

Cardio...
500m Row
3 rounds of:
-12 burpees
-9 Power Cleans, 95 lbs
-6 Thrusters, 95 lbs
500m Row
(so two 500m rows total, not four, and 36 burpees, 27 P.C.'s and 18 thrusters)
Time: 13:29
This was not a very good time. I was getting winded much too easily.

HSPUís: BW x 7 ... slight assistance on the last couple. I have the strength to do these now, though. Itís just a matter of balancing myself and keeping my midsection tight.

Did some jump rope

Push-ups: BW x 44, 26, 20, 10
These were done at home after I got back from the gym.

KingJustin
03-16-2008, 03:17 PM
3/15/08
Dynamic beer drinking.


3/16/08
Jump rope

Snatch: 45 x 6
95 x 5
135 x 3
155 x 2
165 x 1
170 x 1 x 2 (PR)
Still not able to dip. I also am unsure whether my arms are 100% locked out the whole time.

Handstand Push-ups: BW x 6 x 2 (spotter held legs against the wall)

Cardio...
3 rounds for time of:
8 1leg squats (4L/4R)
7 Ring Dips
20 Glute-Ham Sit-ups
Time: 4:46

Rowed 500m

Stretched

Jump rope and out

KingJustin
03-17-2008, 06:40 PM
3/17/08
Iíve been feeling good, but feeling tired (as in, lacking sleep)

Dynamic Warm-up

Pull-ups: BW x 5 (MGPA)
+54 x 5 (MGPA)
+85 x 3 (MGPA)
+102 (CGPI, this was close)
+140 x 1 (CGPF)
+140 x miss (CGPF) (PR)
Belt ways 5 lbs, and I didn't add that in. So PR is really 145 now.
I did a bunch of pull-ups and failed muscle-ups on the rings throughout my workout.
The first 140, the weights limited my ROM and I started from slightly less than 90 degrees. I got my chin all the way over the bar, though, even with it staying horizontal.
On the second set, I started from a full dead hang, and I got up to around my eyes, but I couldnít lock it out. I was pretty tired from the previous set.
For some reason I have no problem doing pull-ups to my chest on the bars, but on the rings I canít get much over my chin.

Neck work

Cardio...
ďGraceĒ
30 Clean & Jerks for time (mine were mostly power cleans and push presses)
Time: 2:23
Surprised by this. I took a 10 second break or so when the weight started sliding off and my spotter fixed it. I had some energy in the tank at the end. I dropped the weight and reset every rep, though, which lost some time, but I think I would have exhausted myself otherwise.

Jump rope

Rowed 600m

Stretched

Practiced muscle-ups some more

Mike G
03-18-2008, 04:36 PM
Big clean the other day, that's some serious weight. Good job at your meet, really nice deadlift. Workouts have been looking really good lately.

KingJustin
03-18-2008, 08:17 PM
Thanks a bunch Mike. I really think this system is working pretty well for me.

3/18/08
Dynamic Warm-up

Box Squats: 95 x a few sets x a few reps (trying to get the right height)
145 x 5
235 x 5
285 x 1
315 x 1 (harder than I expected)
315 x 2 (still hard)
Walked out with 370. Not as bad as last time with 365.
Box was three 45ís and one 25. My back was hurting a bit, which meant I had trouble sitting back, and didnít get to use my hips/glutes very much.

Cardo...
ďNancyĒ
Five rounds for time of:
400m Run (I ended up doing about 450+ meters each time, and it was through a bit of an obstacle course)
Time: 16:43
I wasnít exhausted from this, but my legs (quads) were really ****ing beat.

Times beating Tony (gym owner) today: 1 (PR)
(Tony finished Grace in 1:56 yesterday. I beat everyone on the main site that was in comments last time, INCLUDING Anthony(!), but lost to the dude on the front page. Tony beat him after "feeling really ****ty")

Rowed 600m

Stretched

KingJustin
03-20-2008, 03:51 PM
3/19/08
Dynamic Warm-Up

Bench: 135 x 5
185 x 5
225 x 3 (pauses, easy)
275 x 1 (easy)
295 x 1 (PR, pretty hard)
Didnít really feel good benching today.

Worked on muscle-ups for a little

Cardio...
As many rounds as possible (AMRAP) in 10 minutes of:
2 jumping muscle-ups
4 assisted handstand push-ups
8 70lb Kettlebell swings
Total: 6
I wasnít trying too hard. I didnít want too much assistance, and so strength was very limiting here. My elbows were bothering me a lot.

Stretched.

KingJustin
03-21-2008, 11:10 PM
3/21/08
Dynamic Warm-up

Cardio...
ďAngieĒ
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 18:58
8:40 on pull-ups, 4:00 on push-ups, about 3:20 on sit-ups and about 3:00 on squats.
I used to be able to do 100 sit-ups in about 1:20. Iíd like to get closer to that again. And squats should be better as well.

Hang Cleans: 45 x 5
135 x 5
185 x 5
210 x 1
210 x 3
210 x 1
210 x 2

Jump rope

Stretches and out

Bupp
03-22-2008, 01:42 AM
That workout must have been a killer.

Chubrock
03-22-2008, 07:24 AM
You smoked me on Angie. I can tell I have no tricep or abdominal endurance.

KingJustin
03-22-2008, 05:11 PM
Bupp: Angie is actually one of the easiest workouts I've done. It's not tiring, because muscle endurance is always the limiting factor.

Andrew: I was actually really mad about my ab endurance, too. I moved half as fast on the sit-ups as I used to.

3/22/08
Jogged a lap, did some quick dynamic stretches, jogged a little more, did some quick warm-ups on PUís and KB swings.

Cardio...
ďHelen:Ē
3 Rounds for Time of:
400m Run
12 KB Swings, 1.5 poods (54 lbs)
12 PUís
Time: 8:52
I had to run an extra ~30m on the 2nd and 3rd lap.

Cool down lap, static leg stretches, and out.

I was feeling pretty sore in my lats and my quads today.

There's 18 more "girl/hero" workouts that I've never done. I want to go through each of them before Tony gets back in May.

I think it helps me push a lot harder when I've already done a workout and I have a solid goal in mind, and I know how to pace correctly.

KingJustin
03-23-2008, 04:02 PM
3/23/08
Dynamic Warm-up

Romanian Deadlifts: 135 x 8
185 x 7
225 x 7 x 2 (close stance)
225 x 5 (wider stance)

Neck Work

GHD Sit-ups: BW x 25 x 4

Did some jump rope and a few box jumps

Cardio...
3 Rounds for time of:
Row 500m
8 Burpees
12 Wall Ball Shots, 20 lb Ball
10 SDHPís, 95 lbs
Time: 12:54
I was happy with this. Very little resting in between stations.

Stretches, a little more jump rope, and out.

KingJustin
03-25-2008, 06:59 PM
3/25/08
Still tight in my lats, biceps and hamstrings.

Dynamic warm-up

Push Press: 95 x 5
135 x 5
165 x 3
195 x 1
205 x miss x 3 or 4
205 x 1 x 2 (PRs)
205 x miss
150 x 2 (overhead press, PR)

Cardio...
10 rounds of:
20 Deadlifts, 135 lbs
10 Pull-ups
Time: 18:37
This was much slower than I expected. I blame not being fully recovered from previous workouts. Also, deadlifts are not antagonistic at all to pull-ups. Rather than serving as a rest, they kept pressure on my lats.

A little jump rope

Rowed 600m

Stretched

KingJustin
03-27-2008, 09:29 PM
3/27/08
Took a day off, but still sore. Knees have been bothering me the last few days, so I havenít been able to do front squats or 1 leg squats, unfortunately.

Shortened warm-up

Dips: BW x 3, BW x 9, BW x 12 x 3

My workout partner and I played (throw and) catch with a 20 lb ball for awhile. Probably like 30 throws each.

Cardio...
Row 500m
21 ring dips
9 box jumps, 36Ē box
21 sit-ups on GHD (I set up poorly and didnít go all the way down for all these, all 3 sets)
15 ring dips
15 box jumps, 24Ē box
15 sit-ups on GHD
9 ring dips
21 box jumps, 20Ē box
9 sit-ups on GHD
Row 500m
Time: 11:18
Only stopped for a few seconds, mostly on dips (not enough strength/endurance there yet). Happy with my time.

Static stretches and out

Mike G
03-28-2008, 06:24 PM
That's a good workout, good time too. Workouts looking really solid. How much harder are ring dips than regular dips? I don't have any rings yet, so I haven't done them.

KingJustin
03-28-2008, 07:12 PM
Mike: Ring dips are much, much harder than regular when you first start (I could do 20 regular dips without being able to do a single good ring dip, when I first started), but as you practice them, your stabilizers catch up and your body gets used to the motion (it's a little different), and it comes closer to evening out. I'd guess that after doing both for several months, it would be a 1.5:1 ratio.

3/28/08
Dynamic Warm-up

Deadlifts: 135 x 5
225 x 3
315 x 3
(Then I put the weights on two 45lb Olympic weights, and one 25 lb weight ... this came out to slightly, but fully, below my knee)
365 x 1 x 2
415 x 1 x 2
465 x 1
485 x miss x a few
485 x 1
(Then I went back to normal deadlifts)
365 x 5 x 3 (dropped the weight from the top on most sets, and reset each rep)
My form was, as always, terrible. Even on the light sets. I set up and look great, then start to pull, and my arch gives out and I round my back really bad. Part of the issue is that my hamstrings need to get stronger. I could feel that, when I force an arch, I pull really hard on my hamstrings, and I was concerned that they were going to get pulled or something. Anoher issue is that Iím afraid of forcing an arch on my lower back when I just canít sustain it, and then throwing it or something. Most of this is subconscious and not totally thought out...

Hang Cleans: 135 x 5
165 x 5
195 x 3
215 x 1 (PR)
215 x 3
215 x 2
215 x 1
Iím not throwing my hips into this enough. I kind of just pull it up several inches, and kick out my feet and get under it a little. I would feel more comfortable with a cup.

Push-ups: BW x 20 x 5

1 arm Kettlebell bench press on Glute-Ham-Machine (kept body parallel to ground without moving for momentum): 27(?) lbs x 10/10

Rowed 600m, static stretches, and out.

KingJustin
03-29-2008, 03:16 PM
3/29/08
Chest is sore. Lower back doing much better than expected.

Dynamic Warm-up

Strict Chin-ups: BW x 5 (WGPA)
+25 x 5 (WGPA)
+53.5 x 5 (WGPA)
+90 x 3 (MGPA)
+90 x 5 (CGPI)
+90 x 5 x 2 (CGPF)
+90 x 1 (MGPA)

Neck work

Cardio...
ďJackie:
For time:
1000m Row
50 Thrusters, 45 lbs
30 Chin-ups
Time: 8:37
Rowing took 3:30, plus 30 seconds to recover. Thrusters took about 2:30 (not counting recovery time), and pull-ups took another 2 minutes.
The pull-ups should have been a bit faster, but my lats were pretty tired from earlier. The thrusters were limited greatly by my quads becoming extremely sore and lacking endurance. I shouldnít have needed time to recover after the rowing, though. Time was OK, not great.

Walk/jogged a little, then static stretches and out.

KingJustin
03-31-2008, 07:36 PM
3/30/08
Dynamic warm-up (slightly shortened)

BB Floor Press: 95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
245 x 5
260 x 4
First time doing these AFAIK. I intentionally tried to use no arch or anything like that. Just pressed.

Glute-Ham Raises: Assisted x 7 x 3
Fair amount of assistance, although Iím not sure how much was actually necessary. I am a bit afraid that Iím going to pull a hamstring when I do these (or deadlift heavy), so Iím trying to ease into it.

Overhead Shrug: 95 x 12, 135 x 12, 135 x 15

My workout partner did ďFranĒ in 3:06 today. Iím planning on doing it tomorrow. Not expecting anything close to 3:06.

Chubrock
03-31-2008, 09:03 PM
Floor pressing looked strong.

TheLion
03-31-2008, 09:59 PM
bring your A game tomorrow

KingJustin
04-01-2008, 06:08 PM
Thanks dudes! Tomorrow I'm thinking heavy 2 boards and heavy squats!


3/31/08
Dynamic Warm-up

Cardio...
ďFranĒ
21-15-9 reps for time of:
95 lb thrusters
BW Chin-ups
Time: 4:02 (PR)
Exhausting. If I had just a little more pull-up endurance I would have broken 4 minutes, but I was absolutely beat at the end.

Neck Work

Dips: BW x 15, BW x 8, BW x 9, BW x 10

1 arm Kettlebell bench press on Glute-Ham-Machine (kept body parallel to ground without moving for momentum): 27 lbs x 10/10

GHD Sit-ups: BW x 30 (not quite all the way down)

Rowed 600m

Stretched

Chubrock
04-01-2008, 06:48 PM
Nice job on Fran today bro. You did good. Darren's not gonna count it though haha.

KingJustin
04-01-2008, 07:10 PM
I don't care if Darren counts it or not. KC is the owner, and he watched it, and he's counting it. AFAIK I did the ******ed head move thing so that my thrusters would count.

As far as the chin-ups, the way CF does them, they go from dead hang to tilting their head back so that their chin barely clears the bar. I go from slight bend in the elbows to an inch over the bar without tilting my head. My ROM is just as far. It's also easier to do their version than my version, I just choose not to do it because it destroys my shoulders. I can load up 200 lbs and go from a dead hang to a slight bend in the elbows. I bet Darren would need a blue band to go from chin barely touching with his head tilted back, to another 3 inches over the bar.

Also, not a single person has done an overhead-heavy WOD "as rx'd" according to Darren. Even the dude he trained today didn't do half his reps with the bar clearing the plane of his forehead. And every other person's time goes on the board.

As KC said ... "Darren is just jealous that you guys are better than him ... at everything."

Chubrock
04-01-2008, 07:22 PM
Haha, now you see what I was bitching about yesterday. I've been talking with Anthony, and he was saying that the bar has to be OH with elbows locked out. You don't have to have your head all the way through. That is just a cue. As far as the chinups go, he said full lockout but I think I've seen him cut certain things short. I'm not going to argue though. If it saves my RC by not locking out at the bottom, I'm going to do it.

TheLion
04-01-2008, 10:19 PM
cheaters. great job today bro. we should start writing our times on the other board for people who "cheat" on their workouts

KingJustin
04-02-2008, 06:20 PM
Thanks dudes, see you Monday (probably)

4/2/08
Dynamic Warm-up (most of it, anyway)

Close Grip Bench: 135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 4
255 x 3 (PR)
First time doing these in awhile.

Squats: 135 x 5
185 x 5
235 x 5
285 x 3
315 x 3
385 x put it on my back x 2 (didnít feel all that heavy, but I didnít do a full walkout)

Rope Climbs: BW x 1 x 2

Bench Press: 215 x 13
215 x 11
215 x 8

Rowed 600m

Stretched


Going to Greensboro right after work tomorrow, then to Atlanta on Friday/Sa/Su, and then on Sunday around noon back to Greensboro and then Wilmington (I have to switch cars with my brother, mine is sucking). They have a CrossFit in Atlanta, and I might go in for a workout (I'm planning on checking out the gym anyway) if I don't feel like crap after, presumably, getting ****faced Fri/Sa. I want to go in and be like "hmm, so CF ... what do you dudes do? Can you walk me through it and let me give it a shot?" only to smoke those ATL rednecks!

KingJustin
04-08-2008, 07:06 PM
Really big fan of Emory. ATL in general is also about 100x cooler than I thought. My stereotypes were way the hell off. The only issue it has is traffic (which is terrible). I also got into UNC Law yesterday. For some reason people around here think UNC Law is good. It's not really in the same league. And who wants to be a Tar Heel?

4/8/08
First day back after 5 days off. These last 5 days have been pretty bad. Diet wasnít very good (too low in calories, and a fair amount of the food was too high in fat/bad carbs), and more importantly, I didnít sleep much at all. And I drank a fair amount.

Dynamic warm-up (noticed that my shoulder isnít 100% still, ugh)

Overhead Press: 65 x 5,
115 x 5
145 x 4 x 2

Strict BB Rows: 115 x 5
145 x 5
225 x 8

Romanian Deadlifts: 115 x 8
145 x 8
225 x 10

Cardio...
We did a ďteam workout,Ē which sounds kind of gay, but it probably helped me push myself. Hereís what I did:
1 Rope Climb
90 push press, 65 lbs
100m Farmerís Walk, 108 lbs
100m Farmerís Walk, 70 lbs
30 pull-ups
40 medicine ball squat cleans, 20 lbs
25 GHD sit-ups
11 GHD hypers
1 mile run
Time: 24:00 or somewhere around there (team time was 24:30 or so)

The mile run at the end was really hard. My lungs were really aching so I couldnít pace myself at all. Iím not sure the best way to approach this. I really think itís best to walk until you get your breath back, and then start pacing.

It has been almost two hours since I finished this and I am still tired. I think part of it is my crappy diet and crappier sleep.

Chubrock
04-08-2008, 07:12 PM
The team workout was fun.

KingJustin
04-08-2008, 07:29 PM
Yeah, your partner did pretty good.

Chubrock
04-08-2008, 07:31 PM
Haha we split things pretty damn evenly. I'm sorry that when push came to shove, you didn't show up.

KingJustin
04-08-2008, 07:33 PM
I was waiting on Cody.


But yeah, you did really well on that one. I'm still tired.

Chubrock
04-08-2008, 07:48 PM
I'm still tired.


Haha **** yea. I was smoked.

TheLion
04-08-2008, 07:51 PM
good workout. heavy stuff before your workout makes up for the ground you gave up

KingJustin
04-09-2008, 06:56 PM
I actually don't think the heavy stuff before a CrossFit workout makes much of a difference. Maybe a little bit if you do a lot of volume and then do a similar movement. That workout was just hard for me.

4/9/08
Short warm-up (I did walk about a mile shortly beforehand)

Rope Climbs: All arms x 1 x 9 (relatively short rests)

Cardio...
3 rounds for time of:
8 push press, 135 lbs
10 box jumps, 24Ē box
10 GHD sit-ups, BW+15 lbs
Time: 2:49
I sprinted through the whole thing without resting at all. I couldnít get in a great rhythm for box jumps, but other than that I would say I smoked this workout and it was too easy for me. Had a little energy left at the end.

Jogged 250m, rowed 600m, stretched and out.

Still havenít gotten 8 good hours of sleep in awhile.

TheLion
04-09-2008, 07:26 PM
yea, i'd say you pretty much owned the workout. see what happens when you dont go heavy before you do a WOD

KingJustin
04-10-2008, 07:25 PM
I think the workout was just easy. Bodyweight stuff is a little harder for me than most people, since I outweigh most of the people in the gym. And I'm tall, so the ROM is pretty long.


4/10/08
Bad day up to the workout. I had a smaller breakfast than usual, then ate only 3 servings of protein over the next 10 hours. Then I started eating well and worked out. Tired, too, still canít hit 8 hours of sleep. My quads/hamstrings were pretty sore, too.

Jumped rope and did some dynamic stretches

(Power) Cleans: 75 x 5
135 x 5
165 x 3
205 x 1
235 x 1
265 x 1
275 x miss
275 x 1 x 2 (PR)
275 x miss
265 x miss
235 x 5
First set of 275 (that I hit) was UGLY. Second one was bad, but not as bad.
I plan to hit 280-285 in 20 days when I do this again. After that, I'm going up by 5 lbs every 40 days.

Cardio...
8 sets of 30 seconds sprint, 30 seconds rest (no rowing at all) on the rower
Total distance = 1450m
So, 1450m with 3 minutes of work. It seemed like the pace was about 1:37 or so.

Jogged 400m, stretched, and out.

KingJustin
04-11-2008, 06:47 PM
4/11/2008
Dynamic Warm-up

Bench: 135 x 5
155 x 5
185 x 5
205 x 3
3 Board: 235 x 3
265 x 1
295 x 1
305 x 1 (missed #2)
310 x 1 (PR)
Didnít feel very good.

Cardio...
"Murph"
1 mile run
100 pull-ups, 200 push-ups, 300 squats (partitioned)
1 mile run
Time: 41:30 (+/- about 20 seconds)
I partitioned the calisthenics like Cindy: 5 pull-ups, 10 push-ups, 15 squats, all the way through. The squats were by far the hardest (my legs were sore and I had to run a mile and itís a lot of reps in general).
The timer (a person) messed up a little bit and stopped my time after the mile run. I realized it after my first ďroundĒ of ďCindy.Ē First mile was ~6:30, and second mile was about 7:30-8:00. Very tiring. I was happy that I was able to jog the whole last mile (well, after walking about 100m).

Stretched and left.

KingJustin
04-13-2008, 03:46 PM
4/13/08
Quads very sore. Some mild soreness throughout the rest of my body.

Dynamic Warm-up

Overhead Squats: 95 x 5
135 x 5
145 x 5 (PR)
I am squatting onto a ďslamĒ ball (kind of like a medicine ball).

Glute-Ham Raises: Assisted x 7 x 3
Pretty large amount of assistance

Hang Cleans: 75 x 5
135 x 5
185 x 5
215 x miss
225 x miss
215 x miss
215 x 5
215 x 4
215 x 3
Getting really ****ing intense pays off big time on these.

Hand stand pushups: BW x 10
BW x 5
BW x 1 x 2
These are actually slightly assisted. I need a spotter to lightly keep my feet against the wall. My eyes went kind of crazy after that first set.

Cardio...
2 hard rounds of about 1:30 on the boxing bag.

Out.

I'm going to do overhead squats (OHS) like 3 times a week. Similar deal as today, but progressively getting heavier. I need to learn the movement. 34 days until a competition, which includes OHS...

Mike G
04-14-2008, 05:04 PM
Nice workouts, nice bench PR. Murph looks like a b****h. Nice improvement on the hs push ups recently. How far away from the wall are you and are you facing the wall or facing away? I found being about 10 inches from the wall and facing away to work really well. I was able to do one straight last time, without my feet touching the wall, then I crashed after going for two. I need to start hammering these again.

I have an idea for my workout schedule, tell me what you think. Without Anthony around, you're my CrossFit guy now. Day One: Rippetoe SS, two and three WOD's. Repeat. Lose a day for Rippetoe, but I can pick and choose the WOD's from the previous session so I don't burn out. I need more heavy lifting, but I'm loving the WOD's and I am noticing a big difference lately following them.

Chubrock
04-14-2008, 07:30 PM
Mike that is going to be entirely too much work, if I'm reading your statement correctly.

KingJustin
04-14-2008, 07:50 PM
Mike, I'm pretty into CrossFit, but I don't follow it nearly as closely as Anthony...and I also break away from a lot of their usual deal... I repeat exercises more often, I don't stray from ~15 lifts when I train heavy, I train heavier more often, I do some exercises that they do very infrequently (i.e. bench), I have longer sessions, and I try to take less days off (I'm working on building my work capacity). I also don't like their diet plan.

I don't know exactly what Starting Strength's program is, and I'm also not sure how you cram it all into one day. In general, however, I do like the idea of:
Day 1 - Heavy lifts
Day 2 - Metcon
Day 3 - Metcon
Day 4 - Rest
..BUT, I would actually add more heavy lifting. I would do 1 heavy lift on Day 3.

Andrew: See below (at end). Just because you said James was catching up. Now if only I could figure out those stupid ****ing rings.


4/14/08
Slept only about 6 hours (not very good sleep, either)

Dynamic Warm-up

Chin-Ups: BW x 6 (WGPA)
+54 x 5 (WGPA)
+54 x 10 (CGPF ... could have done more, wanted to see how many I could do in 15s)
+88 x 5 (MGPA)
+88 x 3 (CGPI)
+88 x 5 (CGPF)
+5 lbs on all sets because of weight belt.

Cardio...
30 reps of each, for time...
* Med ball clean to wall ball shot (All use 20lb ball, m - 10ft / f - 9ft)
* pull ups
* waiters walk lunge, 35lb DB
* one arm DB push press, 45lb DB
* burpees
* sledge hammer swings (m- 10lb / f - 8lb) 30 reps per arm
* one arm KB swings (All use 12 kg) 15 reps per arm
* GHD back extensions
* jumping pull ups
* sit ups
* SDHP (All - 45lb bar)
* box steps (20") 15 per leg
Time: 20:48
Definitely lacked some effort here. I still got a good workout, but I really hate these workouts in general, and I really didnít feel like doing it today.

Did some extra jump rope

Stretched

Muscle-ups: BW x miss x 2
BW x 6 (on bar ....)
I wanted to prove to my workout partner that I could do real MUís on the bar. These were good muscle-ups. I used to do the thing where I throw one arm over and then the other. These were smooth. Using a narrow grip was the difference between then and now. Also, intensity paid off big time (and I owe it entirely to ďEvery Time We TouchĒ by DJ Cammy.

TheLion
04-14-2008, 09:12 PM
if i beat you, you should feel really bad about yourself

Mike G
04-15-2008, 09:45 AM
This is a better breakdown of what I was thinking.

Day 1 Workout A from Rippetoe SS
Day 2 Metcon
Day 3 Metcon
Day 4 Off
Day 5 Workout B
Day 6 Metcon
Day 7 Metcon
Day 8 Off
Repeat

I've also been thinking of just doing what you laid out above

KingJustin
04-17-2008, 08:57 PM
That looks like a pretty good plan, Mike. Anthony recommended:
1. Squat & half WOD
2. WOD
3. WOD
4. Rest
5. Deadlift & half WOD
6. WOD
7. WOD
8. Rest

(I am assuming he meant squat/deadlift/other exercise, he does 5x5)
Either way, I think all these plans will work. Can you link me to what WorkoutA/B from Rippetoe's SS are?

------------------------

4/16/08
Sleepy.

Dynamic Warm-up

Bench: 45 x 6
135 x 5
185 x 5
235 x 3
285 x 1
300 x miss
Lame.

Cardio...
I put a big military bag on my back (probably weighs 3-7 lbs) and put 70 lbs in it. I ran 1 mile for time.
Time: 9:28
This was more of a trot than a run. You canít run the least bit normal/upright with a huge bag throwing off your center of gravity. I wonder how different it would be to run while carrying a sandbag or weights or a vest with the same weight.
Cool down jog of ~600m.

Did some double unders (53 total; messed up once before finishing)

Stretched, then decided ...

Overhead Squats: 75 x 5
115 x 5
155 x 5
Used ball to gauge depth (so, extra deep).


4/17/08
Got sleep last night!!! 8 hours!!

TheLion
04-17-2008, 10:10 PM
that run was dirty. i'm sure that hurt your back. benching 300? have you done that before? rest

KingJustin
04-18-2008, 07:24 PM
The run actually didn't hurt my back at all. I thought for sure my legs would be killing me yesterday (or today), and they were totally fine.

4/18/08
Dynamic Warm-up (shortened a little)

Overhead Squats: 65 x 5
115 x 5
165 x 5 (PR)
Shoulder strength/stability is lacking here. Iím having a lot of trouble keeping the bar under control.

Cardio...
ďQuarter Gone BadĒ
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Total: 112 reps
Note: Temperature in the gym was 80-81 degrees.
EXHAUSTING. I laid on the ground for 5 minutes, then stumbled to the couch for several more. This was way harder than I expected, most likely because of the heat.
Reps were something like...
Thrusters: 8 / 7 / 6 / 6 / 4 (slowed down from being tired)
Chins: 12 / 11 / 9 / 8 / 7 (muscles beat ... a little tired in my lungs too)
Burpees: 7 / 7 / 7 / 6 / 7

Had to leave early, so no cool down/stretching.

KingJustin
04-19-2008, 04:26 PM
4/19/08
Dynamic Warm-up

Muscle-ups: BW x 1 (on the bar)
BW x 5 (rings, jumping from three 45lb plates)
BW x 5 (rings, jumping from two 45lb plates)
BW x 3, BW x 4 (rings, jumping from a 45lb plate)
BW x 2, BW x 1 (rings, jumping from a 25lb plate)
BW x 5 (bar)
Unable to do jumping from the ground on the rings.
Height was: If I stood straight up and down, the top of the ring was slightly above the bottom of my middle finger.

Sit-ups: BW x 50
BW x 30
BW x 30
BW x 25
BW x 25
BW x 30
BW x 35
Something like that. I know I did 200-230 total. These were kind of weird. I was at the point for awhile where my abs were crushed and these were really hard, and then something happened and I could all of a sudden grind them out easily and quickly without feeling anything.
I worked these in during my rest time with muscle-ups.

Ring pull-ups: BW x 13

Cardio...
ďKellyĒ
5 Rounds for time of:
400m Run
30 Box jumps, 24Ē box
30 Wall ball shots, 20lb ball
Time: 38:13
TERRIBLE.
81 degrees inside the gym, and about 77-79 outside. Iím awful at wall ball and box jumps in general (cardiovascularly, anyway), and pairing it up with a long workout in the heat just broke me. I lost to this workout and definitely considered quitting. I need to get my body used to the heat.

Long stretch and out.

KingJustin
04-20-2008, 03:18 PM
4/20/08
Dynamic Warm-up

Push Press: 45 x 6
135 x 5
185 x 3
205 x 1 x 3 (missed several times as well)

Romanian Deadlifts: 70 x 6 (DBs)
135 x 6
205 x 6
225 x 6
235 x 7 (PR)

OH Press: 150 x 1 x 2, 145 x 4
The 150ís were very debatable. I allowed a little bit of a stretch reflex.

Cardio...
For time:
800m run
---
7 rounds of:
1 rope climb
7 ring dips
---
1 mile run
(So, 1.5 mile run, 7 rope climbs, 49 ring dips total)
Time: 20:51
First 800m was really quick. I went through the ring dips and the rope climb pretty quickly. The dips were holding me back a lot, granted I was getting a little nervous on the rope climbs toward the end as well. The last mile was horrible. 9:40 or so. I cramped up every time I ran, I was tired, and my shoulders were exhausted which made it very hard to keep my arms up.
It was 79 degrees in the gym, and 76-77 outside. Heat didnít bother me much today.

Rowed 500m

Stretched, and out.

KingJustin
04-23-2008, 06:58 PM
4/23/08
Good sleep the last several days!!

Dynamic Warm-up (which included seven 95 lb full snatches)

Overhead Squats: 95 x 5
135 x 5
175 x 5 (PR)

Squats: 205 x 5
255 x 5
315 x 5
315 x 1
255 x 7

Snatch-grip Behind the back Push Press: 205 x miss, 185 x 1, 155 x 1
I am going to need to get stronger here. This is the weak point of my overhead squat. Kind of a scary movement, though. If you miss, youíre kind of ****ed I think.

Hang Cleans: 175 x 5
205 x 1
215 x 1
225 x 1 (PR)
235 x miss
235 x 1 (PR)
155 x 13
Second 235 set was ugly as hell, but I got it!!

Handstand Push-ups: BW x 1 x 2
BW x 6 (ďspotterĒ kept my feet on the wall, but didnít assist otherwise)
BW x 1 x a lot
BW x miss x a couple
BW x 3 (no spotter at all!!!! big improvement!)

Rowed 600m

Stretched

Very happy with this workout. Big improvements.

KingJustin
04-24-2008, 07:01 PM
4/24/08
Dynamic Warm-up

Bar Muscle-ups: BW x 1, BW x 7

Ring Pull-ups: BW x 5
+17 x 5
+26 x 5
+53 x 5 x 2
First time doing this. I can add a bit of weight.

Cardio...
ďMichaelĒ
3 Rounds for Time of:
800m Run
50 sit-ups
50 GHD back extensions
Time: 21:13
78 degrees inside the gym, about 74 degrees outside.
Happy with this time. I felt like I was moving very quickly. Back extensions were by far the hardest part. I had to break up my sets. I was running quick the whole way through, and only took time to walk for a few seconds just to get over how beat up my hamstrings/lower back was.
I also believe that it's not the heat that is really the (main) problem. The humidity is what killed me last week.

Walk/jogged 400m.

Rowed 700m.

Stretched.

KingJustin
04-25-2008, 06:04 PM
4/25/08
Didnít sleep well last night. Lower back very sore.

Dynamic Warm-up

Ring Dips: BW x 5
+26 x 5
+43 x 5
+54 x 5 x 2
In addition to my belt)
These were pretty tough.

Cardio
ďBarbaraĒ
5 rounds. Rest 3 minutes between each round. For time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Time: 29:56 (or 17:56, whichever way you look at it)
Goal was to break 30, so I was happy. Could have done a little better if I wasnít feeling crappy and beat up from the last couple of days. Hardest to easiest, in order: pull-ups, sit-ups, push-ups, squats. They would probably be about the same but my abs/lats were sore going in.
Times on the rounds were something like:
2:50, 3:00, 3:45, 4:36, 3:45
Gym heat was 77-79 degrees. This was hard, but wasnít incredibly hard. But, I felt like crap, so when I finished I laid down, wanting to die, for about 10 minutes. I still have no energy at all.

Rowed 600m

Stretched

KingJustin
04-26-2008, 03:21 PM
4/26/08
Good sleep. Sore lower back/hamstrings, mildly sore pretty much everywhere else. Feeling pretty beat up and un-energetic as a whole. Taking tomorrow off.

Dynamic Warm-up

Hanging Knee Raises: BW x 13 x 2
Neck Work
1-leg Squats: BW x 7/7, BW x 6/6 (did 5 in a row first set, 4 in a row second set... may be able to do more when a bit more fresh)
Figure Eight DB Waiterís Carry: 90 lbs (DBs), 106 lbs (Kettlebells), 140 lbs (DBs, but only moved a few feet and only held for about 10 seconds)

I did all this stuff in a circuit format. It wasnít cardio by any means, though.

Cardio
ďRandyĒ
75 lb Power Snatches, 75 lbs, for time:
Time: 4:39
Arms/shoulders got very tired and they were what held me back more than my stamina. My grip was really killing me when I finished, but during the workout it wasnít too bad. Didnít kill myself here, but my time was still pretty good (#7 out of about 700 posts on CrossFit.

Rowed 600m

Stretched

KingJustin
04-28-2008, 07:00 PM
4/28/08
Didnít sleep much the last couple nights.

Dynamic Warm-up

Overhead Squats: 45 x 5
135 x 5
185 x miss
185 x 5 (PR)
Getting hard! First set I was pretty scared to commit to the lift. Second set I had side spotters.

Cardio
ďLinda:Ē
10-9-8-7-6-5-4-3-2-1 Rep of:
315 lb Deadlifts
210 lb Bench Press
160 lb Squat Cleans
Time: 38:50
Form on deadlifts was horrible. Used my lower back a lot.
Bench went very well. I hit every round in 1 set except for the 9 rep round (which I could have probably hit).
Cleans are probably my best lift. Squat cleans, however, are one of my worst. I spent a lot of time, and lost a lot of energy on those.
It was only ~77 degrees, but it felt very hot for some reason. I felt like passing out almost the whole time.
My lower back and shoulders were a little sore going in. I felt pretty ****ty going in, too.

Rowed 600m and stretched

KingJustin
04-30-2008, 05:38 PM
4/29/08
Sick. Didnít sleep much last night. This is, to at least some extent, an overtraining/undersleeping cold.


4/30/08
Still sick. A bit tired. Shoulders and lower back very sore.

Dynamic Warm-up

Muscle-ups: BW x 6 (I think ... on bar)

Pull-ups: +27 x 5 (rings)
+54 x 5 (rings)
+71 x 5 (rings) (PR)
+71 x 4 (rings)
BW x 5 x 3 (rings, increased ROM by pulling up to my upper chest)
BW x 5 (bar, MGPA, increased ROM by pulling up to my upper chest again)

Sit-ups: BW x 30 (on Glute-Ham Developer) / Crunches x 30
BW x 20 (GHD) / Crunches x 20
BW x 15 (GHD) / Crunches x 15
These were done as drop sets ... 30 on GHD, 20 crunches, rest, 20 on GHD....etc.

Rowed 600m

Stretched

KingJustin
05-02-2008, 05:23 PM
5/2/08
Still have a mild cold, but feeling pretty energetic.

Dynamic Warm-up

Push Press: 145 x 5
195 x 1
210 x 1 (PR)
215 x miss x 2

Overhead Press: 145 x 1
155 x 3 (PR)

Overhead Squat: 95 x 5
145 x 5 (extra deep)
195 x 3 (PR)

Rope Climbs: BW x 12 (done throughout the second half of my workout... not one after another)

Glute-ham Raises: Assisted x 7 x 3

Push-ups: BW x 30 x 2 (good push-ups)

KingJustin
05-03-2008, 03:59 PM
5/3/08
Drank a bit last night. It was hot today (80 degrees).

Ran 400m, did some arm swing/leg swing type stuff, then warmed up on the cardio workout stuff.

Cardio
4 rounds for time of:
20 push-ups
15 Hang Power Snatch, 95 lbs
5 ďLĒ Pull-ups
Run 400m (technically, run 3 laps around ďthe buildingĒ)
Time: 15:09
Felt like dying after finishing! Not quite as exhausted as I was after ďQuarter Gone Bad,Ē but exhausted nonetheless.
The 400m was really a bit more, I think. I ran at what I thought was a 6:00 mile pace (or, 1:30 400m pace) during my warm-up. Iím usually pretty good at guessing my pace. It took me 1:47. Also, you had to spend an extra ~10 seconds or so to come in/out of the building to begin the 3 laps every round.
I was happy with my performance. I badly wanted to quit, to say the least, but I topped Tony by 13 seconds and I put up the best time at the gym (I beat everyone else pretty badly).

Drove home, then walk/jogged a bit.

KingJustin
05-04-2008, 04:37 PM
5/4/08
Dynamic Warm-up

Overhead Squat: 45 x 5 (extra deep)
135 x 5 (extra deep)
195 x 5

Front Squat: 195 x 3
215 x 4
My workout partner noticed that I go as far down as possible on front squats. Iím doing a lot more than parallel.

Handstand Push-ups: BW x 2 x 2
BW x 4 (PR)
BW x 3
BW x 5 (PR)
No assistance! I am having some trouble with blood rushing to my head, though. Also, I am going down onto a pad thing, which is limiting my ROM slightly.

Hang Cleans: 135 x 5
185 x 5
215 x 1
225 x 3
160 x 14

After that I did a pseudo (and short) cardio workout with a 100lb sandbag. I did some cleans to both my right and left shoulder, I did some carries, I put it on top of our big box, and I did some Farmerís Carries with it. For being only 100lbs, it was pretty heavy!

KingJustin
05-06-2008, 07:28 PM
5/6/08
Dynamic Warm-up

Deadlifts: 225 x 5
255 x 3
315 x 1 x 3
365 x 1
405 x 1 (only set doing conventional stance ... I can handle more weight than this)
435 x 1
480 x miss x a few
435 x 2
365 x 5 x 4
A bit upset about this. I can get 480 a few inches off the floor, but itís with ****ty form and I think parts of my spine would shoot off if I tried to lock it out.
I feel like Iíve peaked my deadlift as much as I can. My CNS has learned as much at itís going to. Iím going to have to make my muscles bigger. Switching to either 5x5 or 8x3 or something of that sort.

Overhead Squats: 45 x 5, 95 x 5, 145 x 5 (all super deep)

Behind the back Push Press: 205 x miss x a lot (snatch grip)
205 x 1 (snatch grip)
215 x miss x a lot (index on ring)
215 x 1 (index on ring ... dropped and did a push jerk)
The goal is to feel confident handling 215 with a snatch grip overhead by 5/17. Not much time, but this is my first time doing this so Iím hoping that I get some newbie gains by then.

Rope Climbs: BW x 1
BW x 4 (one after another one, kind of a PR)

Rowed 700m (first 250m in 43s without killing myself)

Stretched... started working on shoulder flexibility, going to do these as part of every warm-up/cool down.

Lower back is going to be sore tomorrow!

KingJustin
05-07-2008, 06:17 PM
5/7/08
Bad sleep last night. Felt very worthless today. 80 degrees in the gym.

Dynamic Warm-up.

BB Rows: 125 x 5
155 x 5
185 x 5
215 x 5 (strict form on all sets up to, and including this one)
225 x 5 (pretty strict form, but slightly worse)

Cardio...
ďCindy:Ē
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Total Rounds: 14
Perfect form all the way through. I wanted to make sure I went from chest to the floor to full lok out on every push-up. Every pull-up I went from dead hang to neck above the bar. Every squat was from the medicine ball to full lockout.
And yeah, this score was obviously pathetic. I felt worthless. Push-ups were the definite struggle, though. I was hitting failure by like round 5.

Rested 3 minutes or so, then ran 800m (jog 400m, hard run 400m).

Stretched

KingJustin
05-09-2008, 07:18 PM
5/9/08
Slept well the last 2 nights.
I was off of ETS for the last couple of weeks, though, and I think that has a big part in me still being very sore today. Lower body (aside from lower back) was OK, though, so I could do some stuff...
(Started taking 8 ETS/day yesterday)

Dynamic Warm-up

1-Leg Squats (ďPistolsĒ): BW x 10/10 (7 straight, then 3 split up)
BW x 8/8 (5 straight, +3 more split up)
BW x 6/6 (4 straight, then +2 more split up)

Sort of Supersetted with:

Glute-Ham Raises: Assisted x 8 x 3
I feel like Iím very close to being able to do these. I think I could do them without going out too far, and Iím getting closer in general. I might just need to man up and give it a shot.

Cardio:
4 rounds for time of:
Farmerís Walk with two 80 lb sandbags, ~55m
Run 400m
Time: 9:32
Pretty happy with this. I could never get in a great rhythm breathing-wise on the run, but I gutted through it pretty well.

Sit-ups: BW x 100 ... straight set, sort of (had to take a coupe seconds here and there to adjust the mat)

Rowed 500m

Stretched

KingJustin
05-10-2008, 04:15 PM
5/10/08
Dynamic Warm-up

Overhead Squats: 45 x 5
155 x 5 (deep)
185 x 1
205 x 1 (PR)
215 x just did the wide grip push press behind back .... didnít even drop too much
185 x tried to sit really deep but missed it

Hang Cleans: 45 x 5
155 x 5
185 x 5
205 x 1
225 x miss x 2
225 x 4
I just wasnít really feeling powerful on hang cleans for some reason today.

Screwed around with a couple handstand push-up sets and didnít get much going.

Cardio
2 rounds of:
6 sandbag cleans to shoulder, 100 lb bags (3 left shoulder, 3 right)
133m sandbag run, with sandbag in front in arms
50m overhead handstand carry
5 tire flips, 2nd biggest tire at the gym (not sure how much this one weighs)
50m farmerís carry, two 100lb DBs
Time: 10:44
(I could have finished about 45 seconds better, but I was putting my stuff up as I finished because the gym was closing)

Stretched my shoulders

Came home and did 50 ďfullĒ push-ups over 3 sets. I was pretty sore and tired.

KingJustin
05-12-2008, 07:48 PM
5/12/08
Dynamic Warm-up

Tire Flips: The big one x 6 I think x 3

Overhead Press: 95 x 5
135 x 1
155 x miss
150 x 4
Something like that ... I know I got 150 x 4 and missed 155.

Missed a 220 push jerk. Wasnít all that close, but my form is still horrible.

Cardio
ďHeavy Fran + ElizabethĒ aka "Heavy Franabeth"
21-15-9 reps of:
135 lb Thrusters
+50 lb Chin-ups
135 lb Squat Cleans
Ring Dips
Time: 34:56
This was a very miserable, long workout, but my time wasnít really all that great. Still, it is a huge improvement from the last time I did it, last October (or so). I finished with a 3:50 PR, and my thrusters were 40 lbs heavier, chins were 50 lbs heavier (and I went from dead hang each rep), my squat cleans were 40 lbs heavier, and I did ring dips instead of push-ups. I want to do this in under 27 minutes.

Rowed 600m

Stretched

L-Pull-ups: BW x 10

KingJustin
05-13-2008, 06:17 PM
5/13/08
Pretty beat up feeling today. I had trouble sleeping last night ... I probably worked out too hard and too close to when I went to sleep.

Dynamic Warm-up

Romanian Deadlifts: 95 x 7, 135 x 7, 185 x 7, 235 x 7 (PR I think)

Cardio
3 rounds...
10-15-20 36Ē/24Ē/18Ē box jumps
50-35-20 Push-ups
50-35-20 sit-ups
50-35-20 back extensions on GHR
20-15-10 Knees to elbows
Time: 24:15
I was just coasting through it and not rushing things at all. I could have got probably 6 minutes better for time, but whatever

Rowed 500m

Stretched

Chubrock
05-13-2008, 07:05 PM
You should've run the WOD today.

KingJustin
05-13-2008, 07:20 PM
I wanted to get in one day of high rep calisthenics with solid form. Tomorrow I'm going to do some...

Sandbag throws (for height)
maybe some sandbag throws for distance
sandbag carries (in arms, not farmer style)
sandbag cleans
wall ball shots
maybe some kettlebell swings
burpees
maybe some tire flips
800m run before and after probably

anything else that I haven't really trained for that may be in the competition? I'm just going to throw it all together and run through it at a pretty casual pace.

I'm going to take thursday off, and I'll probably go through warm-ups and then stretch on Friday.

If you're here maybe I can use your roller?

I'm debating whether I should work on handstand push-ups/overhead squats once more. I'm feeling pretty beat up, especially in my shoulders...

Any other advice?

KingJustin
05-14-2008, 06:49 PM
5/14/08
Still a little beat up, and still not sleeping great, but I didnít feel as bad today.

Dynamic Warm-up (forgot to do squat snatches)

No strength work, just cardio....
For time:
400m run
10 sandbag cleans, 100lb sand bag
133m run with 100lb sandbag
50m overhead sandbag carry, 50lb sand bag
5 sandbag throws (just threw them as high as I could using a power-snatch-and-let-go-type approach)
12 KB swings, 54 lbs
Time: 4:47
I could have done this a little bit faster... I forgot about the kettlebell swings for ~15 seconds or so. Still, I accomplished my goal of going through a tough, short workout with good intensity the whole way through. I was happy to see that I wasnít dead after what I think was a good time on a day I felt pretty crappy.

After that I waited about 2-3 minutes and did a very similar circuit. I was just going for completion because I wasnít trying to wear myself out... Still, my time wasnít bad. I moved at a little more casual pace, but I didnít rest all that much. No rest between the sandbag throws and the completion of the workout.
10 sandbag cleans, 100lb sand bag
133m run with 100lb sandbag (I learned here that it is much easier to carry the sandbag on my shoulder than in my arms)
5 sandbag throws (just threw them as high as I could using a power-snatch-and-let-go-type approach)
50m overhead sandbag carry, 50lb sand bag
12 KB swings, 54 lbs
800m run

Stretched

Rowed 500m

Pull-ups: BW x 18 (MGPA)
First 12 or so were strict, then I added in a bit of a kip after that. I was making sure to go from dead hang to chin a bit over the bar. I could have done a few more, but I didnít want to kill myself, I just wanted to make sure I could still do pull-ups well completely locking them out.

Stretched a little more

KingJustin
05-15-2008, 04:13 PM
Ok, just to update because I'm not sure I have...

I'm doing a competition at my gym (CrossFit Wilmington) this weekend. Supposedly there's going to be a bunch of other competitors coming from all over. I think we're expecting about 40 other dudes, and probably a lot of them are going to be pretty advanced athletes. The competition is broken down into 3 parts:
(1) Strength: 1rm in overhead squat, deadlift, and overhead press
(2) Metcon: A CrossFit benchmark/named workout chosen at random (I am not sure if all the WODs are going to be in this random selection, and some will have to be shortened significantly because of time constraints)
(3) Obstacle course: Various events done for time ... strongman type stuff, running, rope climbing, maybe some wall ball, etc.

Winner is whoever finishes best overall across all three events.

KingJustin
05-16-2008, 06:16 PM
5/16/08
Rowed 500m, did some sit-ups/back extensions/push-ups

Did some dynamic stretches

Did 7 reps of form work with 65 lbs on OHS, OHP and Deadlift

Did some static stretches

Ran 800m

Did some more static stretches


Felt decent. Should feel great tomorrow.


We set the (possibly final, possibly preliminary) selection for the possible WODs tomorrow. I put them in bold. I really, really hope we don't draw Diane. I'm not sure if I can complete it (it involves 45 handstand push-ups, and I'm not sure I can do 1).

KingJustin
05-17-2008, 05:42 PM
5/17/08
COMPETITION DAY

25(?) competed for the men's division. I was surprised by how few people from CrossFit Wilmington competed, but we did have some competitors from all over NC, and some people made it from DC, Atlanta, and Guam! Lots of military, lots of CrossFit guys. I wish people from other gyms would have joined so we could have shown how much more elite we were (overall, anyway).

There were a lot of observers that didnít try because they didn't feel like they had a chance to win. Of the 25 competitors, probably 5 guys were a little out of shape (still in very good shape, and probably in a lot better shape than 90% of the population) and about 5 more guys that had some kind of weakness in one of the events. After that, though, we had about 10 guys that were serious machines, and 5 more guys that stayed at our heels. I was hoping for a bigger turnout, but of the dudes that did come, we had a lot better athletes than I expected. I thought everyone would be little, and there were a lot of jacked dudes with great conditioning.

Ok, so...
Diet was: normal breakfast, then about ~1 hour before the competition I had milk/cereal (which I ate with a knife out of a huge as pancake bowl), then a little after that I had some yogurt type stuff and a banana. During the first hour and a half I sipped some Gatorade and whey, and then moved on to waxy maize and whey.

Did my normal dynamic warm-up

The first part of the comp was the ďCrossFit Wilmington Total.Ē This consisted of Overhead Squat, Overhead Press and Deadlift. The rule for the OHS was that you can start as low as you want, and you can go up until you miss a lift. After that, your max was recorded (this happened because people misunderstood the rules or something). After that, for OHP and Deadlift, you got 2 lifts, and your max of the 2 was recorded. You could drop the weight after your first attempt if you wanted to.

Competition lifts in bold, warm-ups not.

Ok, so I started warming up for OHS..

Event #1:

OHS: 45 x 5
135 x 5 (I had to snatch these)
165 x 1 (super deep and sat .... had to snatch)
135 x 1
165 x 1
185 x 1
195 x 1
205 x 1
215 x 1 (PR)
220 x miss
I felt great on these. I could have handled 215 for a few reps for sure.
But ... I missed the push jerk on 220. I think if I would have concentrated more I could have hit it, but oh well.

Overhead Press: 65 x 5
95 x 5
165 x miss
150 x 1 (pretty easy)
160 x miss
155 x miss (just tried it to see if I could hit it. Nope).

Deadlifts: 185 x 1
205 x 1
255 x 1
325 x 1
385 x 1 (felt great all the way through here)
435 x 1 (still feeling pretty good)
465 x 1 (Felt decent)
475 x 1 (ties PR .... I actually thought I could have handled a little more weight).
Something hit me before the last deadlift. I just got pumped up. I felt great going into it. I knew I was going to hit it I was going to try to PR at 485 just for fun, but I decided to save my lower back for the rest of the competition.

TOTAL: 840
(Finished in 2nd place)
(Fifteen lbs ahead of CFW owner Tony! -- 205+195+425 = 825)

Event #2:
This was a named Workout of the Day drawn from the hat at random. This was a little lame (in my favor)....
The first draw was for ďDiane,Ē which involved handstand push-ups and deadlifts. When everyone learned that a handstand push-up involved no assistance and your nose to the floor, they realized only about 10 of the guys could do 45 of them in a reasonable time frame. I canít do anything involving moving upside down. Anyway, after thinking about it for awhile, the ďjudgesĒ decided to throw it out and re-pick. For the record, I was not vocal on my opposition to Diane. Anyway, the second time we drew ďQuarter Gone Bad.Ē I felt pretty bad about this, because we went from my very worst workout to one of my very best ones (granted I did kind of screw up).

Quarter Gone Bad
5 rounds for max reps:
15 seconds of thrusters, 135 lbs
45 second rest
15 seconds of pull-ups, +50 lbs
45 second rest
15 seconds of burpees
45 second rest

Everyone else used 45 lbs on the pull-ups and used a rope or wrapped the weights with their feet or something. I used my weight belt (first time using a dumbell with it), which added a little over 5 lbs to the total.

I was pretty consistent with everything but pull-ups, all the way through.
We had to clean the weight for the thrusters at the beginning of every round, which cost some time.
I got 6 reps each round on thrusters, and either 7 or (3 out of 5) 6 reps on burpees. I was really moving through them fast, but a couple reps didnít count because I kind of dove on the ground rather than going through the motions.
On pull-ups, I hit 11 or 12 reps my first round, but only 10 of them counted. I was coming down and the weight was hitting the floor early or something. I was also going way higher than I needed to. Second round I tried to adjust my weight, and I messed up bad. I only got 1 rep before the thing fell off. I wasnít wearing shoes, but I tried to hold it with my feet. Didnít work out, it slipped out. So I tried doing a 1 arm pull-up and just carrying the weight in the other hand. I gave it my best effort, but that was very dumb and I wasnít anywhere close.
The next few rounds I got something like 5-8 or so.

TOTAL: 93 reps
(Fourth)
This was a very disappointing score, but keep in mind that everyone lost 5 points on thrusters since they needed to clean it first and lost valuable time (this is not "as rx'd"). Also, I think I exhausted both my muscles and my lungs just as much doing my 1 arm pull-ups as I otherwise would have, had I done about 5 reps. And, burpees were very strict: you weren't allowed to throw yourself on the ground and pop back up, you had to go through the motions. I also never really got in the rhythm I wanted to on pull-ups. I should have been hitting a minimum of 8 each round, but I kept on getting screwed by my belt setup. Oh well.


Event #3
The obstacle course.

800m run (or so they say, I think it was more like 700m)
4 tire flips with our medium tires (400 lbs maybe? not sure) ... you had to get 2 flips, run around and get 2 more
Walk over and grab an 80lb sandbag. Carry that through 1 set of 8 tires (football drill style), then walk over top of an increasingly higher hurdle type thing, and then throw it onto a ledge, climb the ledge, jump down, and then grab the sandbag again. Then 8 more football tire-step type things.
Then we went onto 25/25 (50 total) 8lb sledgehammer swings onto the tires.
Then was a ~50m empty keg carry overhead and do walking lunges (knee to the ground)
Then we had to move about 400lbs, broken down into ~25-70lb weights from one side of a sawhorse to the other, and we had to rest it on the ground each time (dropping meant it didnít count).
From there, jog inside, and do two 15 ft rope climbs.
And then run 800m (this time it was about 725m I think).

Finishing Time: 10:28
(Third)

This was a very solid time. I finished the first run in about 2:30 or so and wasnít very winded. I finished all the obstacles by about 7 minutes total. The lunges were a little slow because I was tired and I needed to keep resting. I also had a little trouble getting my bag down from the ledge. I took a sip of water before the rope climbs, and I rested for a second between the first and second. I also kind of "dropped" the sledgehammer each rep rather than swinging to conserve energy. On the last run, I was moving slowly at first, thought very hard about walking, but slowly picked it up. I finished the last 350m pretty quick. I moved at a quick pace for everything else. I definitely surprised myself.

It definitely helped to run through this with Tony as a competitor. I ran right on his ass on the first 800m, and then swung ahead of him thanks to the lunges/weight move/rope climbs, and I sure as hell wasn't going to let him catch me on the last 800m. That said, I might have been able to finish a few seconds/spots better. When someone told me I was at 7 minutes going into the last 800m, I thought I had an easy coast to 2nd place (first was 9:44 or so). But, as it turned out, I think that I was more like "somewhere between 7 and 8 minutes." I was very tired at the end, but I think I could have ran slightly harder. Either way, things worked out.


Overall: Finished #1!

Very close contest, though. Lots of animals in there. If we would have stuck with Diane I think I would have finished in 6th place overall at best, and maybe outside of the top 10. I feel kind of lame for winning this way, but whatever. I definitely didnít expect this many serious athletes. I expected everyone to be much weaker than they were. I was just lucky that I was able to string together 2 good lifts and not completely bomb out on the OHP. There were a lot of guys right on my heels, and a few points on QGB, a few seconds on the obstacle course, or a few pounds difference in the lifts would have meant the difference between first and fifth. Very happy to have won over all these studs, though.

KingJustin
05-17-2008, 05:56 PM
This meet really beat me up, mostly because of odd nutrition. I am taking off Sunday and Monday, and then beginning my new training program, inspired by Anthony Bainbridge of WBB and CrossFit Fredericton:

WOD = main site (http://www.crossfit.com) workout of the day OR, if it is a very similar workout, CrossFit Wilmington's WOD.

D1: Bench + WOD
D2: WOD
D3: Romanian Deadlift + Overhead Squat + WOD
D4: Rest
D5: Squat + WOD
D6: WOD
D7: Overhead Press + Hang Clean + WOD
D8: Rest
D9: Deadlift + WOD
D10: WOD
D11: Front Squat + Glute Ham Raise + WOD
D12: Rest

Bench/Squat = 5x5 steady weight. Bench will tentatively start at 230 and squat tentatively at 270. Add 5 lbs each week.
Deadlift: 5x5-365, 5x5-375, 8x3-390, 8x3-405, 5x5-385, 5x5-395, 8x3-415, 5x1-455
RDL/OHS/OHP/FS/GHR = 2x8-12
Hang Clean = add 1 rep to 225 every session + try to drop weight and add 5 lbs and 1 rep each session.

If Bench/Squat/Deadlift is used for a heavy weight on the WOD, do the WOD, but instead of heavy weight, do DE work. The one caveat to this is if the deadlift/squat/bench is done 2 days before, or 1-2 days after the exact same lift. In that case, sub one of the following:
Rows
Box Jumps
Hang Power Snatches
Weighted Ring Pull-ups
Cleans
Weighted Ring Dips
Weighted Sit-ups

For everything else, lift as it prescribes with high intensity, with perhaps occasional exceptions: don't do heavy OHP the day after bench, or cleans the day after deadlifts, or front squats the day after squats. In each of these cases, always replace these lifts with neck work. So, if I ever think a lift is a bad idea, I'm doing neck work. Hopefully that adds up to enough.

Chubrock
05-18-2008, 08:12 AM
Nice job man. A win is a win. Good to see CFW representing.

KingJustin
05-19-2008, 07:00 PM
Thanks, dude. Also, let me add that if we did literally any WOD that didn't include HSPU, I think I would have still finished in first overall. I wouldn't have been outside of the top 6 on anything, and that's all I needed to win.

5/18/08
I did a short walk/jog and stretched a bit. Pretty sore/beat up.


5/19/08
Dynamic Warm-up

Neck Work

Bench: 135 x 5 x 3
Just trying to get used to the movement before a heavy bench day thatís coming up.

Rowed 500m

Stretched

KingJustin
05-20-2008, 08:06 PM
5/20/08
Dynamic Warm-up:
This is always some slight variation of:
50 rope jumps (1 leg at a time)
25 criss-crosses
25 double unders
13 GHD sit-ups
13 GHD back extensions
8 lunges
10 ring pull-ups
13 push-ups
10 squat-snatches with 45-75 lbs
10 arm circles
10 reverse arm circles
10 side-to-side arm throws
10/10 leg swings
10/10 horizontal leg swings
10 chest pumps
10 up/down arm throws (for lats)
I add in some karioka when I remember to. I probably should mix this up more and add some more agility-type stuff, but whatever.

I decided to change my plan slightly. I did hang power cleans today....

Hang Power Cleans: 115 x 5
135 x 5
185 x 1
205 x 7
225 x 5 (+1 Rep ... need to concentrate on form a bit more though)
165 x 15 (trying to add +5 lbs and +1 rep each session until I stall)
Iím trying to just add 1 rep to 225 lbs every hang clean session. I figure if I can get up to 225x10 I have a quick first pull and Iíll be able to hit 300.
I did 205x7 only because I didn't realize I had 35's on and not 45's. I thought I hit a nice PR rather easily, but I was wrong.

Glute-Ham Raises: Assisted x 8 x 2

WOD:
1000m row
25 burpees
750m row
50 burpees
500m row
750 burpees
I am a competitive person and it is very rare that I do this .... but I just went for completion today. We had a big competition over the weekend that took all day and really wore me out, and I worked all day today after not sleeping well. I wasn't ready to have an intense session today and I think I decided I needed another (relatively) easy day. Things will change on Thursday.

Rowed 500m

Stretched

KingJustin
05-22-2008, 06:03 PM
5/22/08
Dynamic Warm-up

Bench: 135 x 5
195 x 1
225 x 5 x 5
No struggle here. I havenít done this in awhile so I went nice and light. Iím going to just add 5 lbs each session though and give myself plenty of time to progress.

I Superset the bench with neck work.

Speed Deadlifts: 245 x 3 x 5
All reps really fast. I quickly reset on each rep. Sumo stance.

Worked on HSPUís. I regressed here a little bit. I got 3 reps off the ~4Ē punch blocker pad on my best set, and then two sets of 2.
I have so many issues with this: I suck at balance, I hate being upside down, I canít do a handstand so I have to start with a head stand and so I get no stretch reflex, my balance sucks, and my anterior delts are my weakest muscle group. In order to have the strength to start these, I have to arch my back so that I can use my chest in addition to my shoulders, and then that just means that I lose my balance... ugh, this will take some time but Iím going to stick with it. I feel like if I can get up to a reasonable number of these I will really see a jump in my OHP (which currently sucks).

Rowed 600m

Static stretches

KingJustin
05-23-2008, 05:15 PM
5/23/08
Dynamic Warm-up

5 rounds of...
25 DB swings, 70 lbs
25 GHD sit-ups (touched floor first 3 rounds, last 3 I went down low enough but didnít reach)
25 GHD back extensions
25 knees-to-elbows
Time: 38:19
Pathetic. 80 degrees in the gym and I just felt entirely unmotivated in an overtraining sense. These long workouts are still tough for me. I need to get much better rest and come much more ready when I do these.
I am writing this an hour and a half after I finished my workout, and I have had no energy whatsoever the whole time. I feel like Iím going to pass out.

KingJustin
05-25-2008, 02:53 PM
I jogged and did some calisthenics at home this morning and I figured I'd snap a few shots for the first time in about a year.. I really think I look leaner than this most of the time, but a picture is a picture..

KingJustin
05-30-2008, 06:25 PM
5/30/08
Felt a lot better today. Good sleep recently.

Dynamic Warm-up

Squats: 95 x 5
185 x 5
255 x 5
275 x 5 x 5 (25 total reps)
My form wasnít really great (kept using my lower back) but I was hitting depth. I know the form, I just have to do it. Weight didnít feel that heavy, and I think I can make the jump to 285 next time, I just have to improve my form. I havenít done heavy back squats in awhile...

Overhead Press: 95 x 5
115 x 3
145 x 2
155 x missed x 2
Getting very close to 155. Will hit it next time.

HSPUís: BW x 7, BW x 5
Done to the top of my head on the punch blocker pad thing.

Front Squats: 195 x 6
195 x 5 x 2
195 x 2
Last set I could have done more, but I was just doing however many sets it took to get to 18.

Dynamic Effort/Speed Deadlifts: 275 x 1 x 8

Rowed 600m

Static Stretches

KingJustin
05-31-2008, 12:04 PM
5/31/08
Dynamic Warm-up

Hang Cleans: 135 x 7, 170 x 16 (+1 rep, +5 lbs from last time ... getting harder)

WOD:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Time: 12:07
I forgot to use a ball to judge depth on thrusters. I was going a few inches deep each rep, which slowed me down a bit. I also couldnít get into rhythm for awhile on the double-unders. I kept getting one rep at a time.

Rowed 600m

Good Static Stretches

Iím getting more serious about stretching. No more going through the motions on the dynamic warm-up Ė Iím going to really work on getting a longer ROM each week. On the static stretches, Iím going to be spending a lot more time. Iím going to be really serious about stretching deep for 20-30 seconds, then add in a couple of weight-loaded stretches, and also add in my 3 ďMMAĒ stretches.

KingJustin
06-01-2008, 02:32 PM
6/1/08
It ranged from 90-92 degrees inside the gym today, with no ďwindĒ in any way. Iím also not sure if itís possible to be humid inside (well, sort of inside), but it certainly felt like it.

ďAgility Warm-up:Ē
800m run (tried to run out some soreness in my legs)
Carioca
Horizontal Foot shuffles
Bounding
10 36Ē box jumps
6 pull-ups
10 get-down-get-ups
10 back-on-ground-to-stands
3 sets of pull-up jumper things
Bear Walk
Hip Slides (going to change to knee/hip drill because the floor is not good for this)

Bench Press: 205 x 13
No spotter... could have probably squeezed out 1-2 more.

WOD:
135 lb Squat Clean, 10 reps
50 Double-unders
135 lb Squat Clean, 8 reps
40 Double-unders
135 lb Squat Clean, 6 reps
30 Double-unders
135 lb Squat Clean, 4 reps
20 Double-unders
135 lb Squat Clean, 2 reps
10 Double-unders
Time: 15:47
Sit-ups were hard. I was happy that I kept them all very strict -- touched ground on every rep and came all the way through.

Rowed 600m

Good static stretches

Jogged another 400m

KingJustin
06-03-2008, 07:29 PM
6/3/08
Dynamic Warm-up

Deadlifts: 135 x 5 (OH)
225 x 3 (OH)
315 x 1 (OH)
365 x 5 x 4 (about 5 reps were double OH)
380 x 5
Felt good. I think I could have hit 365 x 10 on that first set if I was willing to. I had someone help me with form, and some of the reps felt GOOD, and others were not so much. This went a lot better than I expected either way, and Iím not sure whether my lower back was fully healed starting out.

Hang Power Snatches: I think I did...
75 x 1
85 x 1
95 x 1 x 2
105 x 1
115 x 1
135 x 1 x 4
155 x miss x 4 (a couple of the reps I ďhitĒ it, but I didnít hit them locked outóI had to straighten my armsóso they arenít really snatches)
145 x 1 x 2 (these were cutting it close)

Rowed 600m

Good static stretches

KingJustin
06-04-2008, 05:55 PM
6/4/08
Dynamic Warm-up

Glute-Ham Raises: Assisted x 8 x 2

Neck Work

WOD:
As many rounds as possible in 20 minutes of:
15 pull-ups
30 push-ups
45 squats
Total: 4 rounds + 15 pull-ups, 25 push-ups

14 was my last Cindy, so this is about the same pace. I really suck at push-ups .... granted I could certainly improve all the way through.

Rowed 600m

Good stretching (although I left out the 3 MMA stretches)

TheLion
06-04-2008, 05:55 PM
puss

KingJustin
06-04-2008, 09:11 PM
So, WOD tomorrow is back squats (5x5)

I'm debating what to do here. I'm doing Hang Cleans & hitting 225x6 and 175 x 17 first, then I am debating between some combination of:

5x5 w/ 285 on back squats or 5x1 w/ 295
8x2 w/ 185 on back squats (speed work)
Couple sets of Rows
Couple sets of HSPU's
Some kind of "finisher" that involves burpees/wall ball/something else I suck at
1rm on cleans (haven't done full ROM cleans in forever)

Just doing the Hopper workout from the East Coast CrossFit Challenge: 1k row + 5 rounds of 21 SDHP's(95lbs), 15 burpees, 9 thrusters(95)

Advice? I'll be doing squats again 6 days after this workout. I did 5x5 w/ 275 (which felt light) 6 days prior.

KingJustin
06-05-2008, 06:52 PM
6/5/08
Agility warm-up (slightly shortened)

Hang Cleans: 45 x 5
135 x 5
185 x 3
205 x 1
225 x 6 (+1 rep)

I rolled for about 45 minutes after that. Lots of good cardio. Very tiring (and humbling as always).

Hang Cleans: 175 x 17 (+1 rep, +5 lbs)

Chubrock
06-05-2008, 07:14 PM
Who'd you roll with?

TheLion
06-05-2008, 07:15 PM
just be glad i wasnt there. i serve a mean humble pie

KingJustin
06-07-2008, 03:40 PM
Haha james...

Dave came up there to roll with me and Josh. It sounds like he might join too.
It really pissed me off that he never got tired, and I did. Every second I'm grappling I'm sprinting I guess. I need to learn to breathe.

6/6/08
Iíve been doing a lot of walking on my days off the last few weeks Ė mostly to get out in the sun. I jogged a it today too and then stretched really well afterwards.


6/7/08
Dynamic Warm-up

Bench: 135 x 5
185 x 3
235 x 1
235 x 5 x 5
No problems here. Might have been able to crank out a couple more even on the last set.

Dynamic Effort/Speed Squats: 185 x 2 x 8
Ehh, not the greatest speed. Legs still felt a bit beat up.

Then, I was supposed to do the WOD, but my HSPUís were just totally off.

I did 7 or 8 HSPU total (I canít remember), and I did three sets of seven squat cleans with 135 lbs.
I need to work on getting to full extension and then dropping faster. Iím getting a few inches and then gliding the weight down with me.

Rowed 600m

Good static stretches

KingJustin
06-08-2008, 08:03 PM
6/8/08
84 degrees in the gym through the workout. This made things really miserable.

Agility warm-up

Romanian Deadlifts: 135 x 7
185 x 3
215 x 1
245 x 7 x 2
I should repeat this weight -- form could improve a little.

WOD...
10 rounds for time of:
12 pull-ups
12 burpees
Time: 28:07
This sucked. I hate burpees. Pull-ups felt good, though. Only issue I had was losing my grip because of the massive amount of sweat I was throwing on the bar.

Rowed 600m

Good static stretches

TheLion
06-08-2008, 08:04 PM
i can do a muscle up

KingJustin
06-09-2008, 06:50 PM
I can do like 8 dude.

6/9/08
87 degrees outside

Dynamic Warm-up

Overhead Press: 135 x 3
140 x 7 x 2
Harder than it should have been.

WOD...
800m run
400m run backwards
800m run
400m run backwards
Time: 13:14
I wanted to see what I could do for an 800 right now, so I ran the first leg fast: 2:36. This was without a sprint at the end, in the heat, not on a track, with significant soreness, not feeling 100%, and I had to stop/start at the 400m mark. So, I think that in good conditions I could definitely hit 2:20 Ė 2:25 right now. Iím thinking about making a run doing Decathlons for the Emory track team, so my goal for in-season would be about 2:10.
Anyway, after the first 800m, I started becoming a bit of a bitch. I havenít been pushing myself hard enough on any of these WODs, and that really needs to stop.

Rowed 600m

Stretched

Chubrock
06-09-2008, 06:54 PM
Yea you gotta start pushing yourself some. Granted this is coming from the guy who paced himself today, so whateva.

fooz
06-09-2008, 06:59 PM
it was probably 100, today, 87 aint nothin! haha

TheLion
06-09-2008, 07:11 PM
i can do a ring up

KingJustin
06-11-2008, 07:19 PM
James: Next time I'm fresh I'll do a ring muscle-up. Go do 10 straight on a bar and I'll be impressed.
p.s. where do you workout that you have rings?

fooz: It was 100 here too. I waited until 7:00 to do my run so that it got down to 87 haha

Today's workout wasn't cardio, but I felt like I pushed pretty hard...


6/10/08
Off day. I walked about 2 miles and jogged about Ĺ a mile, then stretched really well.

I also did 100 incline push-ups throughout the day. Iím planning to do 100 push-ups throughout the day every day for now on. Sometimes the WODs will have push-ups, so Iíll subtract that number from the push-ups I do throughout the day. The other days, tentatively, Iíll stick with incline.


6/11/08
100 incline push-ups throughout the day.

Dynamic Warm-up

Squats: 135 x 5
155 x 3
235 x 1
270 x 5 x 4 (some reps were really deep)
295 x 5
300 x 5
Not entirely sure of the first 4 sets.
I made the mistake (again) of thinking two 35 lb plates were 45 lbs. I thought I was doing 290 for my 5x5 work, and it turned out that I was using 270 lbs. I took some of the reps extra deep and was kind of in awe of how I could go to the floor with that weight. Whoops. Threw on an extra 5, then an extra 10, and did 2 extra sets. I planned on doing 305 5x5 next time.

Hang Cleans: 135 x 5
185 x 3
185 x 1
205 x 1
225 x 6
225 x 2 (could have done more on this and the next set)
225 x 1
180 x 11
Not happy with these numbers. I just wasnít feeling powerful today. I think I should be able to come back and top this.

Front Squats: 195 x 8, 195 x 7 (failed on 8)
One rep short of where I wanted to be. I think I could have hit #8, but I was worried about using good form and I lost a little intensity. Not too upset since this came after 30 reps of heavy squats.

Dynamic Effort (Speed) Deadlifts: 275 x 1 x 8
In chuck taylors, standing on metal 45 lb plates. Short rest periods. Speed was decent.

Rowed 600m

Static Stretches

TheLion
06-11-2008, 08:49 PM
i know a guy that can do 20 one armed ring ups

KingJustin
06-12-2008, 06:42 PM
I can do that **** with my teeth

6/12/08
No warm-up...

Bench: 135 x 5
185 x 3
240 x 1
240 x 5 x 5

Supersetted the bench with pull-ups sort of.

Pull-ups: BW x 5 x 2 (rings)
+27 x 5 (rings)
+54 x 5 (rings)
+80 x 3 (MGPF)
+125 x 1 (CGPF)
+130 x 1 (CGPF)
+80 x 3 (MGPA)
+80 x 3 (MGPA)
In addition, my belt weighs 5 lbs, so my best set was 135. These felt heavy, and my PR is currently 145 x 2. I havenít done heavy pull-ups in awhile.

Sit-ups: BW x 120 (normal, on floor)
BW x 22 (on GHD)

Neck work

Rowed 600m

Static stretches

80 incline push-ups throughout the day


I am flying to Texas very early tomorrow and coming back home late on Sunday. Not sure if I'll have access to a gym, but if not I can still run/swim/do calisthenics.

KingJustin
06-15-2008, 08:00 PM
6/14/08
Morning:
Warmed up and then ran about 3 miles. It was hot outside. No idea the pace. there were a couple big hills though.

Afternoon:
Three Rounds For time of:
14 (7/7) 1-arm squat snatches, 35 lbs
15 dive push-ups
20 second abdominal plank
Time: 9:57

Also did a couple oblique planks

80 push-ups throughout the day... Shoulders feel a little beat up though, might need a couple days off.


6/15/08
Quick morning workout...
Warmed up and then ran two long hills (350m, steep). Hard run up, walk down. I ran two more ~15 second almost-sprints after that.

KingJustin
06-17-2008, 06:48 PM
6/16/08
Dynamic Warm-up

Deadlifts: 95 x 5 (dbl OH)
185 x 5 (dbl OH)
275 x 3 (dbl OH)
365 x 1 (mixed grip)
385 x 5 x 5 (switched between mixed grip & reverse mixed grip)
I reset after each rep. This was pretty tough, but I got everything!

HSPUs: BW x 4 (Using pad)
BW x 9 (Using pad; PR)
BW x miss (full ROM)
BW x 1 assisted + 1 negative (full ROM, still canít get it)
BW x 6 (using pad)

Overhead Squats: 95 x 7
155 x 3
155 x 4
155 x 6
I went as deep as possible on every rep. I hadnít done these in awhile and I had trouble stabilizing...

600m Row (underhand grip)

Good static stretches

TheLion
06-17-2008, 06:54 PM
i see similarities between our workouts

KingJustin
06-18-2008, 08:43 PM
6/18/08
Todayís workout was a group workout at the beach. It was very humbling!

3 rounds ... I have no idea of exact distances, so there was no point in timing anything. I rested a couple minutes between rounds.

Swam straight out into the Ocean and back. I would guess it was about 125-200m each way.
Jogged ~25m and did 20 1-leg jumps as high as possible (10 each leg).
Jogged ~50m and did 25 push-ups and 15 burpees (20 push-ups and 7 burpees on the third round)
Ran 150m
~80m of lunges
20 KB Swings, 27 lbs

I took a 15 minute rest between the second and third round. On the third round I took out the 1-leg hops and ran about 1000m.
All running was in soft sand.

The swimming was terrible. The tide was pulling really ****ing hard and it was pretty hard to get out thanks to the waves, and then even harder to get back thanks to the ridiculously hard pull of the ocean. If I did a ďjogĒ swim, I stayed in the same place, and if I sprinted I usually choked on water and then exhausted myself. It was really a miserable and humbling experience!

60 incline push-ups throughout the day.

TheLion
06-19-2008, 09:51 AM
hey, how much problems did you have when you tried to post your contest in the contest section? i posted a thread like 2-3 days ago and its still not up yet. said a MOD had to approve it

KingJustin
06-19-2008, 08:20 PM
yeah AFAIK my contest was never approved?

KingJustin
06-19-2008, 08:21 PM
6/19/08
Agility warm-up

Hang Cleans: 135 x 5
185 x 3
205 x 1
225 x miss (haha)
225 x 7 (+1 rep PR!)
185 x 11

Cardio...
2 rounds for time of:
7 Bar Muscle-ups
40 sit-ups
2 rope climbs
Time: 8 something. 2:05 for round one. After that I just couldnít do the muscle-ups. I had to sub 9+9 pull-ups/dips for the last 3 muscle-ups. The rope climbs made things a lot harder.

Neck work. Getting stronger (I can now do over twice as much weight as when I started).

I did some ďshot putĒ work as well. I didnít really know how the hell the form was supposed to look (as I have come to find out, my form was terrible), but I threw a 8 kg kettlebell six or seven times and a 12kg kettlebell twice. My 8kg throws started out at 26.5 feet or so, and my best throw at the end was 32 feet. My 12kg throws were around 23 feet. I need to hit 40 feet with a normal, 16lb shotput (7.26kg) to be the #1 shot putter at Emory. As of right now, I donít believe this will be a problem at all. I think if I get my technique down and work on developing power (strength-speed) and speed-strength, Iíll be able to hit 45-50 feet by the time track season hits.

Rowed 600m (400m was pretty fast)

KingJustin
06-24-2008, 09:02 PM
6/25/08
Rowing, sit-ups, back-extensions, push-ups, ring pull-ups to warm-up...

Bench: 135 x 6, 185 x 3, 235 x 1
245 x 5 x 3
245 x 1
My shoulder. Got re-injured. Thereís one stupid strand that always gets messed up.

I was sort of supersetting bench with pull-ups.

Pull-ups: +35 x 5 (rings)
+62 x 5 (rings)
+88 x 3 (MGPA)
+88 x 2 (CGPI) this was feeling good and I thought I could rep out a little, but my shoulder was really hurting and I had to stop.
BW x 21 (probably could have done some more...shoulder hurting here too)

Did a set of band pull-aparts


6/24/08
Rowed 500m, GHD sit-ups & back extensions, dynamic lower body stretches and overhead squats...

Squats: 135 x 5 (not feeling good)
225 x 3 (feels heavy!)
275 x 1 (hard!)
355 x picked out of rack and put it on my back
305 x miss (got to the bottom, didnít feel like pushing, asked for spotters assistance heh)
Squats were not happening today. They felt awful.

So... I wanted to do something, so I deadlifted. I figured I was feeling ****ty and I wouldnít be able to hit my 5x5 with 395, so rather than mess up my streak, I figured Iíd try 405 and just do what I could with it.

Deadlifts: 305 x 3
315 x 1
405 x 1
405 x 5 x 4
405 x 4 (25 total, could have got a final rep)
Switched between mixed grip and reverse mixed grip. Lowered weight and then reset every rep. Totally surprised by this after feeling so crappy. Some of the reps felt really good, too. Usually anything over 375 feels heavy as hell, and that wasnít really the case today.

Glute-Ham Raises: Assisted x 8

Rowed a little, stretched hamstrings/back, and out.

KingJustin
06-25-2008, 08:21 PM
6/25/08
Workout on the beach today....

3 rounds, resting in between for a few minutes...
Swam ~375m, ran a short distance, a bunch of 1-leg-hops, jogged a short distance, 20 sit-ups & 14 burpees (I did burpees with basically only 1 arm on the push-up part), jogged a bit, about 80 lunges, then flipped a medium-tire about 8 times.

This went MUCH better than last week. I had absolutely no problem finishing anything, and my pace wasnít all that bad. The biggest difference was that the ocean current and tide were both really weak, though. That made the swim much easier (granted, it was longer)..

Big_Byrd52
10-29-2008, 01:17 PM
hey man where are u in law school at? i just took the lsat and am looking at where to go now. how do u like it there, school and the city?