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tomv
03-18-2009, 07:14 PM
G'day All,

New to the boards and got advised to start up a log so I can get advice on training. Currently doing Crossfit at Crossfit Norwest as well as trying to do Strength Training 3 times a week. I've got my first powerlifting comp in October (Sydney Open I believe?) and would like to have something close to a 400kg total by then.

Goals are:

4 PPS DL (3 reps)
3 PPS Squat (3 reps)
2 PPS Bench (3 reps)
Full ROM handstand pushups (1 rep)
80kg Overhead Squat (1 rep)
80kg Snatch (1 rep)
100kg C&J (1 rep)
Better times on all named WODS
Compete in the Sydney Open Powerlifting Competition and get a 400kg Total.
Visible abs by the middle of the year.

Crossfit Named WOD scores so far:

Crossfit Total
335kg (120SQ,55P,160DL)
Fight Gone Bad
249
Fran
11:15
Angie
32:18
Cindy
5 rounds
Mr Joshua
37:14 (100kg DL)
Nicole
48 Pullups/3.6km Run
Grace
7:38

Lifts

Squats
Squat
(1RM)125kg (31/7/09)
(3RM)115kg
(5RM)100kg
Front Squat
(3RM)90kg
(5RM)80kg
Overhead Squat
(1RM)70kg
(3RM)60kg

Pulls
Deadlift
(1RM)172.5kg (31/7/09)
(5RM)150kg

Presses
Press
(1RM)55kg
(5RM)45kg
Bench
(1RM)85kg
Ring Dips
(1RM)BW + 22kg = 112kg (31/7/09)
(5RM)BW + 8kg

Weightlifting
Clean & Jerk
(1RM)80kg
Snatch
(1RM)60kg
Power Clean
(1RM)85kg

Gymnastic
Consecutive Chins
10 Reps
Consecutive Muscle-ups
1 Rep

Miscellaneous
10Km Run
1:00:34
5Km Run
24:56

MPB
03-19-2009, 12:53 AM
First reply! Good to see you decided to make a journal. Good luck with your goals, and I'll make sure to check your progress.

tomv
03-19-2009, 06:35 AM
Wassup MPB, thanks much for the first post. I'll try make sure I'm posting goals for when you check ;-).

Dracoy
03-19-2009, 07:55 AM
Ahh my one weakness, KG weights :D

tomv
03-19-2009, 08:01 AM
Haha 1kg=2.2lbs

tomv
03-22-2009, 05:53 AM
Hmmm well had a crossfit session tonight
(22nd March)
5x3 Front Squat.
70, 75, 80, 85, 85

and on the 9th of Feb had a similar session
5x5 Front Squat
60, 65, 67.5, 70, 80

That's two sessions about 1.5 months apart and I'm not terribly happy with the strength gain. Yes I ramped up the weights quicker this time but I was also doing less reps so I think that pretty much cancels out. I also hadn't trained for a day prior to this so I was pretty fresh.
Thus I've decided to try and make myself a 3 month strength and power program (maybe some size too). Going to keep doing crossfit for maybe a week whilst I try and formulate a program for myself and then start trying to track my progress through that.
Whilst doing crossfit my cardio ability has increased a ton, as has my anaerobic work capacity (it feels like it anyway). I'm not happy with my strength and power development however. Whilst I enjoy having a good cardiovascular system I train more so for strength and size.
I also feel that it holds me back in doing better at some of the wods (I can still only crank out say 5x5 chinups and about 2 ring dips which is no where near satisfactory to be competitive in the WODs).

Dracoy
03-22-2009, 08:32 AM
Whilst I enjoy having a good cardiovascular system I train more so for strength and size.

Same here, how much cardio do you do?

tomv
03-22-2009, 01:01 PM
Well I'm currently doing crossfit so it's kind of inherently involved. Steady state cardio not that much really but a lot of shorter interval kind of stuff. Unfortunately though again because of my strength a workout that should take me 15-20 minutes ends up taking far longer because I have to break down sets in to 1-2 reps at a time. (e.g. set of 30 chinups or something some people can break in to 15x2 mine ends up being 5-5-5-5-3-3-2-2-2 or something like that). I also do a bit of cycling to and from the train station 2-3 times a week so for now I'm pretty happy to have that be my "cardio" (approximately 20 minute ride one way).

tomv
03-24-2009, 02:44 PM
WOD

Push Press 7x1

60(135), 65(145), 70(155), 75(165), 80F(175), 80F(175), 70(155)
F indicates a failed attempt.

I was pretty happy with my performance in this workout, I feel like I've got half decent technique when it comes to push press so it lets me beat some of the stronger boys who I train with. I actually failed 80 about 4 times as I retried it after missing once or twice and most of the time I got it over my head and locked out but I just couldn't stabilise.
As of Monday next week I'll be going on to a more strength oriented routine and making more posts to track my progress. If I'm doing something I want to make sure it works!

tomv
03-25-2009, 04:36 AM
New routine as of Monday 30th of March!

Day 1 = SQ, Skill Work (snatch, OHSQ, jerks), Push-Ups
Day 2 = Press, Pull-Ups
Day 3 = Cleans, Ring Dips, Push-Ups
Day 4 = DL, Pull-Ups

Maximum intensity, I want to get strong!

Thanks to the guys who offered advice with this routine.

tomv
03-26-2009, 02:58 PM
WOD

For time:
21 Body weight deadlift
Run 400 meters
18 Body weight deadlift
Run 400 meters
15 Body weight deadlift
Run 400 meters
12 Body weight deadlift
Run 400 meters
9 Body weight deadlift
Run 400 meters
6 Body weight deadlift
Run 400 meters
3 Body weight deadlift
Run 400 meters

Time - 23:58
This was the WOD from today. I came in with a BW of 90kg. I was pretty happy with that.

MPB
03-26-2009, 03:05 PM
That looks tough. Very brutal. I hate conditioning stuff... I used to be in good shape when I wrestled in high school but now I'm too damn lazy haha.

Where do you train to have a room like that? (deadlifting and running at the same time)

tomv
03-26-2009, 04:52 PM
A blokes garage.
Deadlift in the garage, run outside on the street haha. I laugh now but the street has a hill (pretty week incline like probably 8/100 or something) but it's still a fecking pain!.

tomv
04-07-2009, 04:14 PM
WOD 7/4/09

5km Run

Time - 24:56
5km Run = Roughly 3.2 miles I think

Strength Work

150kg DL x 1 (PR)

Did a bit of warming up then smashed this in.

MPB
04-07-2009, 06:29 PM
Is that about 8 minutes per mile? That's pretty good. I would be lucky to run that much in thirty minutes. Nice PR man, I think it's a great decision that you decided to focus on your strength.

tomv
04-07-2009, 10:52 PM
Haha actually dude I've jumped back on the crossfit bandwagon, but I'm going to do ME work 1-2 days a week. Still focusing on strength somewhat but trying to keep up the other work as well, I think by being smarter with scaling the workouts I should come up pretty quick. Yeah that was 8 minutes/mile roughly.

tomv
04-09-2009, 11:21 PM
WOD

Crossfit Total
1RM for Squat/Deadlift/Press

Final lifts (3 attempts at each lift)
110kg Squat
152.5kg Deadlift
50kg Press
Total - 312.5kg

I'm happy because I set two new PR's (10kg on squats and 10kg on conventional deadlift) but at the same time bloody annoyed!
I could have hit a higher weight on the squat (attempted 120) but was too psyched up and rushed the lift. Lowered way too fast and lost it in the hole.
My press freaking sucks but I was doing handstand pushups the day before so that may have had something to do with it.

tomv
04-11-2009, 07:30 PM
WOD

Squat 5x3

Results

90 / 100 / 107.5 / 100 / 100
(all weights in kilograms)

Very happy with my lifts today considering I was doing ME work two days prior. Another bloke at the gym managed to get 105 for a triple so being my competitive self had to bump it up. The reps were bloody hard and pretty slow but I cranked them out without too much degradation of form so I'm stoked. This definitely confirms to me that my Squat 1RM is easily above 110kg. Looking forward to my next Crossfit Total!

tomv
04-16-2009, 07:30 AM
I rode 75km today (approximately 47 miles). It's the furthest away one of my mates lives and it's a 37k round trip. The last 3-4k's is a hill. Up.
It was hard and my hip flexors were stabbing me the whole way home just from being flexed for so long but I did it and it was one of my goals from the start of the year. Hurray!

tomv
04-18-2009, 03:37 AM
WOD

Split Jerk 7x1

Finished on 77.5kg (170lbs). Started on 60kg (135lbs) and moved up in roughly 2.5-5kg increments. Pretty happy with that as my Strict Press is only about 50kg (110lbs). Damn I love OLY lifts sometimes.

tomv
04-21-2009, 02:29 AM
WOD

DeadRun
100kg Deadlift, 21 reps
Run 800 meters
100kg Deadlift, 15 reps
Run 800 meters
100kg Deadlift, 9 reps
Run 800 meters

Finished with a time of 18:00. I'm sort of happy with my time but think I could have gone a bit quicker if a few things had been ironed out. Need to sort my Deadlift form a little bit, not sure I'm getting my hips low enough so I may throw up some videos soon. The bar I was lifting also had a pretty decent bend in it so it was bloody rolling in my hands a bit sometimes. All in all a good WOD. I love being able to complete them as rx'd.

MPB
04-21-2009, 03:36 AM
Nice workout man. I've been thinking about changing my training style to crossfit for a while...


haha j/k :D but I'd like to do something like that once in a while this summer to improve my gpp.

tomv
04-21-2009, 05:31 AM
Nice workout man. I've been thinking about changing my training style to crossfit for a while...


haha j/k :D but I'd like to do something like that once in a while this summer to improve my gpp.

Haha I was surprised by that, damn your jokes! It's worth a shot man, even a more strength oriented WOD (such as this one) once a fortnight or once a week maybe? Hell just start supersetting your exercises and it's almost a Xfit workout haha.

tomv
04-22-2009, 06:25 AM
Benched 80kg(175lbs) today for 1.

I realise that's just aboust **** all compared to almost all guys on the site but it's a 10kg PB since I started crossfit (where I haven't benched once) so I'm pretty happy :). I think I could have squeezed a bit more out too but I'd just finished doing push presses.

tomv
04-23-2009, 02:37 AM
WOD

Tired Yet?
100 Tire Flips for Time
13:31

This was probably one of the hardest WOD's I've ever done. The tire was a pretty big mamajama and I just busted ass. Good fun.

This is the tire I was flinging about:

tomv
04-24-2009, 10:00 PM
WOD

Front Squat 5x3
70 / 80 / 85 / 87.5 / 90 (kg weight)
155 / 175 / 187 / 192.5 / 200 (lb weight)

Happy with my numbers, put on 5kg since last time, ramped up a bit faster and felt like I could have maybe squeezed out a bit more. I love strength training.

tomv
04-28-2009, 06:30 AM
WOD

Today was meant to be a rest day but I had one off over the weekend so decided to do a bit of strength work instead because strength work is fun! Hit a few PR's so pretty happy with the sesh in all :).

Press - 55kg (120lbs) x 1
OHSQ - 70kg (155lbs) x 1
Strict Chins - x 9
DL - 140kg (315lbs) x 4

Loving it.

tomv
04-29-2009, 05:31 AM
WOD

Fight Gone Bad

Total score of 249.

Higher score then last time by 13 points. Not a very big improvement really but I think there's reasons for this. There's a fair bit of shoulder use in the WOD and I smashed mine pretty hard yesterday (ME Press and some OHSQ work) so that may have affected performance a little. Killer workout though, looking forward to doing it next time.

Extra Work

At the indoor rock climbing gym today managed to get an 18 on an overhang that I've been trying for a while so I was pretty bloody happy with that.

tomv
04-30-2009, 05:00 PM
WOD

Nicole

In total did 3.6k worth of running and 48 chinups in 20 minutes.

I managed to improve both running and amount of chins over last time by a decent amount so I'm happy with the improvement as always. Last time I did the session the run had a hill in it whereas this time it was flat so that may explain the extra 550m however I cranked out an extra 13 chinups so that's an improvement in itself. Good session to absolutely flog yourself.

Joe Black
05-01-2009, 02:11 AM
great work - the Nicole WOD seems like a killer. 400m, followed by chins to max... Where they all unassisted?

I might try that one soon... sounds awful but good for you lol...

tomv
05-01-2009, 06:56 PM
Yep all chins were unassisted. Rep structure was something like 5 per set then back to the run. Cheers for the comment :)

tomv
05-01-2009, 06:59 PM
WOD

FlipDipSwing!

FOR TIME

100m Tyre Flips (Big ugly bugger of a tyre same size as from "Tyred Yet?" but with more tread so a bit heavier).

100 Ring Dips (Scaled - 1 Band)

100 Kettlebell Swings (@24kg)

1 Lap Run (200m)

Time - 29:28

tomv
05-05-2009, 05:23 AM
Strength Work

Deadlifts
40 x 5 (95lbs)
60 x 5 (135lbs)
100 x 3 (220lbs)
140 x 1 (315lbs)
150 x 1 (335lbs)
160 x FAIL (352 lbs)
140 x 3 (315lbs)
140 x 3 (315lbs)

Missed the 160 just at the lockout. Couldn't bring the hips through. Bummer, would have been a decent PR.
Gunna try and do heavy DL at least once a week as well as regular training, probably cycle rep structure e.g.
1st week 3x5
2nd week 3x3
3rd week 3x1

I was going to do presses today as well but trainer said probably not a good idea so I'm assuming my shoulders are gunna get worked hard soon.

tomv
05-05-2009, 07:22 PM
New Goal Added:

Sydney Open
Powerlifting Competition
October 18.
Run by Powerlifting Australia (which is IPF endorsed)

I'm aiming to compete just for the sake of it and also to help support the sport in Australia. I'm only in it to better my own records, not beat others (though that would be a bonus).
I need a 365kg total to compete as a "D" grade lifter which I think I can easily hit in the 6 months I have till the competition.

I intend on continuing to do Crossfit and just throw in 2-3 additional training sessions a week (probably in the afternoon) where I go heavy on squats/deadlift/bench press (or press depending on equipment available).

Wish me luck!

Joe Black
05-07-2009, 02:34 AM
100m Tyre Flips sound horrible!

Good luck in preparing for the competition. As you say, you should be able to make those numbers by contiuing crossfit and making sure you keep doing some strength work on the big 3. Maybe a month out though you might want to drop the crossfit and just focus o the big 3?

tomv
05-07-2009, 04:27 PM
7/5/09
WOD

PressTest!
Strict Press 5x1
Push Press 5x3
Push Jerk 5x5

Lifts
Strict Press 1 Rep per Set
50(110)
55(120)FAIL
52.5(115)
52.5(115)
55(120)
Push Press 3 Reps per Set
55(120)
55(120)
60(135)
65(145)
65(145)
Push Jerk 5 Reps per Set
60(135)
60(135)
60(135)
65(145)FAIL (on the last godamn rep!)
65(145)

Love doing press work because I suck at it so damn much. Pretty happy with the weights I was getting up. I can Push Jerk far more weight then I was doing but lowering it back down in a controlled fashion after every rep really takes it out of you! As always progressed from last time so I'm happy.

tomv
05-07-2009, 04:28 PM
7/5/09

Strength Work

Squats
5x3
100(220) for all sets.

Bit tired as I did this immediately after press work. Trying to focus on form and drive my knees out and really use my hips. Neither happy nor unhappy with the weights used.

tomv
05-07-2009, 04:30 PM
WOD

Run Rabbit, Run Rabbit, Run Run Run!
5km Run (3 and 1/8th mile)

25:00

Didn't beat my time from last time but we ran on a new course which felt slightly more hilly. I tried to push myself hard throughout the run so I'm happy with my effort, just going to have to see how I go next time.

tomv
05-07-2009, 04:31 PM
@Dan

Yeah mate I'll probably do just that, about second week in to September I'll start trying to do PL exclusively for a little while and then say 3-4 days before the comp not train at all or just do really light stuff. Should be a bit of fun.

Joe Black
05-08-2009, 03:18 AM
Good stuff, that sounds about right :)

tomv
05-08-2009, 07:08 PM
Massive Massive Massive day at the gym.
Will post more later.

tomv
05-11-2009, 05:57 AM
Strength Work

Bench 5x5
70kg on all sets (155lbs)
Godamnit I suck at pressing. Ah well nothing to it but to do it and keep getting better ay?

Tricep Pushdown
3x8
28kg (on the machine)
Just a little bit of accessory work and heck tbh I want bigger arms haha.

Curls
3x8
20kg
See above =P.

tomv
05-12-2009, 04:34 AM
Strength Work

Deadlift
5x3
140kg (315lbs) for all sets.

Gunna throw some videos up in a sec for critiquing yo!

tomv
05-12-2009, 04:43 AM
140kg
5x3
First Set
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Last Set
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/lTI9uTyHoDk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/lTI9uTyHoDk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Clifford Gillmore
05-12-2009, 11:39 AM
You need to get your speed on the DL up, your not using ANY of your dip to preload the hamstrings and your hips are coming up too fast.


Get into position, shoulders in front of the bar (I try to get infront, but I end up being just in front - this helps with leverage in a sec), now I grip and rip here - I litteraly don't set my grip on the bar, I use the dip of my hips when I sit back to grab the bar and push down through the floor with my hams (Ie, I'll get up from a sitting position as fast as possible.), then really squeze your glutes together and lean back to lock it out.


What your doing is using all back and minimal hamstrings, your glutes are linked to hams flexing directly and it doesn't look like they are firing at all! Introduce some box sqauts at paralell to start with once a week, but because you are IPF they want ASS TO THE FLOOR - so lower the box as your flexibility allows. For the glutes firing, get someone to smack your hamstring when the bar is just above the knee cap on your ascent - tis ghey, and you really need to get someone who knows how the hell to DL to do it too. I did this with 1mmort4l and he put on 40ish kgs to his, up from 140ish!

tomv
05-12-2009, 03:43 PM
Thanks for the tips Risk, I'll try and lower the weight and give it a shot with your advice sometime later this week or next week. Are you saying when I start my pull my back should be more vertical? And squeeze my arse like I'm in a prison shower?

I've never really done box squats but where I train atm we squat down to a med ball to ensure depth on squats. I'll look them up and give them a shot.

Thanks again mate.

tomv
05-18-2009, 06:22 PM
WOD

Cassius Clay
5 rounds for time!

3 Deadlift 145kg/95kg I used 120kg(264lbs)
3 Muscle Up (transitional if unable) Scaled to: Two false grip chinups to chest on rings, 1 deep ring dip
3 Clean & Jerk 85kg/47.5kg 60kg(135lbs)
2 Rope Climb (5m) I climbed halfway up the rope 4 times
1 Box jump
400m Run

Time - 37:23

This session was intense. I knew it was going to smash me but I was surprised when it was my biceps/arms that died first on ropeclimbs/chins rather then anything else. Im looking forward to doing it again because I think when I am more confident in my DL form and a bit better with chinups I will be able to smash it out much closer to Rx'd and faster.

Clifford Gillmore
05-19-2009, 01:17 AM
Eugh, pukey pukey :)

tomv
05-19-2009, 05:24 AM
WOD

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats
You cannot begin the next exercise until all reps are finished of previous exercise.

Time - 32:18

Massive improvement on my time! Last time I did Angie it took me approximately 37 minutes and that was with jumping chinups and terrible form on my pushups! Yeah buddy! Next time I'm hoping to have my kipping form sorted out so should help to shave some time off.

@Risk
Mr Pukey only visits when there's workouts with; Burpees, swings or rowing.

tomv
05-20-2009, 04:52 AM
WOD

5x3 Squats
100, 110, 115, 120(FAIL), 100
220, 245, 255, 265(FAIL), 220
Smashed myself pretty hard, wasn't really feeling the session tonight. Got to the gym after a few annoying hours at uni and being stuck in traffic and couldnt get in the zone. I hit a PR but I wasn't happy with my intensity. Ah well, highs and lows ay?

Strength Work

Press
5x5 @ 40kg
Ring Dips
3, 3, 3, 5, 5

I suck at pressing movements of any kind. Max pushups is only like 20, max bench is probably only 80kg, max press is about 55kg.

Clifford Gillmore
05-20-2009, 02:14 PM
Don't feel bad about the press strength, I think I could barely squeeze out 100 on flat bench, ALOT less for military. I'm definately going to work my pressing alot more, grats on the PR though!

Chubrock
05-20-2009, 05:09 PM
I always ****ing hated Angie. GHD Situps smash me. Didn't realize we had anyone of the board sticking to CF. Figured I was about the only one left that uses their WODs and structure from time to time.

tomv
05-20-2009, 06:06 PM
GHD situps? We just do them on the ground... what's GHD situp? Nah I like crossfit, I've been the best gains in my life training how I am currently. Not for everyone but seems to work for me.

Chubrock
05-20-2009, 06:38 PM
GHD Situps are done off of the same thing you do back extensions.

tomv
05-22-2009, 09:19 PM
WOD 22/5/09

Deadlift
7x1

140 (315), 140, 150 (330), 150, 140, 120 (265), 130 (285)

Did plenty of warmups before jumping up to 140, felt ok but still a bit of curve in the back. Tried to harden up a bit and went to 150. Felt a bit more of my shoulders rolling forward, losing tightness in the back. Video'd second rep at 150 and definitely not a straight back though I do feel I'm pulling more with my legs now. Dropped down to 120 and then 130, both of which I pulled while maintaining a good solid back. From now on 130 will be the highest I go, with any new weight being video'd to make sure my back stays tight. Going to try throw in 2-3 sets of BB Rows after some sessions to try and work my extensors a bit more as per advice given to me on the forum.

Rock Climbing 22/5/09

Had a top rope comp on tonight at my local gym (Summit Climbing, Blacktown). Had plenty of fun and got a few semi difficult climbs. It was good to hang out with a bunch of mates and watch some really good climbers go at it. Hopefully all the new routes will stay up and I will have some new project climbs!

tomv
05-22-2009, 09:20 PM
WOD

"Filthy Fifties"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg (35lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kgs (45lb Bar)
50 Back extensions
50 Wall ball shots, 9kg ball
50 Burpees
50 Double unders

Time - 41:50

This smashed me pretty hard. I went to the gym then climbing comp last night, finished up at about 1030 then went and met up with some other mates and didnt end up getting to sleep till about 2:30. Woke up at 8:30 to head to the gym and wasn't full of energy and after the climbing comp last night my back and arms were pretty torched. This WOD has a fair bit of shoulder use (Jumping Chins, Swings, Push Press, Wall Ball, Burpees, Double Unders) so they were burning hard by the end of it. Hopefully next time I do this WOD I'll be fresh and I'll smash this time.

Clifford Gillmore
05-23-2009, 12:46 AM
Awesome. Was it rock climbing?

tomv
05-24-2009, 01:37 AM
Yeah man just indoor rock climbing. Not terribly good at it, better then your average joe but no where near pro :P.

tomv
05-28-2009, 08:43 AM
WOD

Press
7x1

All sets of 50 (110lbs) except for one set of 52.5 (115lbs).

Feeling a bit sick today so I knew I wasn't going to be hitting any PR's. As well as that I did around 100 assisted ring dips the night before so I was feeling pretty tanked. Happy enough as I'm still making progress but would have liked to be feeling fresher and shoot for a PR. I still suck at pressing movements.

Strength Work

Bent-Row
3x5 @ 50kg (110lbs)
Chinups
2x8 @ BW (90kg/200lbs)
Power Snatch
4x1 @ 50kg (110lbs)

Rows were to try and strengthen back extensors. Chinups were because I like chinups. Snatch because I love OLY lifts (had to resist typing I love snatch there :P). I want to work on getting comfortable going lower in the snatch though as I'm still only Power Snatching.

Chubrock
05-28-2009, 09:20 AM
Nice work Tom.

TUEFELHUNDEN
05-28-2009, 12:16 PM
Its lookin good in here Tom! Keep it up. Those WOD's are no joke for sure.

tomv
06-01-2009, 11:47 PM
Strength Work 1/6/09

Front Squats
40kg(95lbs) x 6
40kg(95lbs) x 6
60kg(135lbs) x 4
80kg(175lbs) x 3
70kg(155lbs) x5
75kg(165lbs) x 5 x 3

Bit of dicking around as I hadn't done front squats in a while so was trying to get my form back on track. Was aiming for 3x5 but 80kg felt too heavy and 70kg felt too light so I went for the happy medium.

Press
40kg(95lbs) x 5 x 3

Pressing is feeling a little bit stronger, definitely something I want to improve.

Weighted Chinups
BW x 4
BW + 12kg(25lbs) x 1
BW + 16kg(35lbs) x 1
BW + 24kg(55lbs) x 0
BW + 20kg(45lbs) x 1
BW + 16kg(35lbs) x 2

Never done weighted chins before, curious to see how heavy I could go, I was pretty close to getting the 24kg but couldn't get close at the top. I'm weighing in at about 90kg (200lbs) atm.

Snatch
40kg(95lbs) x 4
50kg(110lbs) x 3
60kg(135lbs) x FAIL a bunch of times

It's funny because 40/50kg feels so easy but 60kg kicks my ass. Still squatting a bit high. I love snatch. There, I said it.

Probably going to do more strength work today as my throat/chest still quite dry and irritated. No massive cardio work atm thanks.

tomv
06-02-2009, 06:09 AM
Strength Work 2/6/09

Weighted Chins
BW + 24kg (55lbs) x 1

Just wanted to get it 'cos I missed it yesterday and knew it was within reach haha. I'll probably try start doing these for a bit of volume soon.

Deadlift
Bar x However many
60kg(135lbs) x 6
100kg(220lbs) x 4
120kg(265lbs) x 5reps x 3sets

Still working out keeping my back tight, wasn't 100% sure how good I was but feeling tighter. Didn't have a camera so I'll have to post a video up of my next session. Trying to get a bit more volume in as well.

Ring Dips
BW x 5 x 3

Really happy with my progression on these, all reps were to full depth (bicep touching top of the ring).

Bent Row
40kg(95lbs) x 8
50kg(110lbs) x 8

Just working on strengthening up my back

Still feeling sick, so no hard breathing. Was getting winded doing a bit of light skipping to warm up.

Joe Black
06-03-2009, 12:58 AM
Good job... Nice weighted chins and I can't wait till I start doing snatch too.

The WOD's look terrible lol Great job in nailing them.

How are you eating?

tomv
06-03-2009, 07:28 AM
Rock Climbing

Just mucked around in the gym for a few hours, did the blue overhang again which is probably the most physically challenging climb for me atm. I might try throw a video up of me doing it one day.

Afterwards was mucking around and managed to squeeze out 10 consecutive chinups with little to no kip. Might have pulled my legs up a bit for the last few reps however.

tomv
06-03-2009, 07:32 AM
Good job... Nice weighted chins and I can't wait till I start doing snatch too.

The WOD's look terrible lol Great job in nailing them.

How are you eating?

Cheers Dan, I'm looking forward to getting over this cough and getting back at them.

Eating to be honest could be better as I don't follow a strict diet plan such as yours, but at the same time isn't that bad. I don't really eat any McDonalds or anything like that, usually just a 6inch sub from Subway if I have to eat takeout. I don't eat chocolate or drink alcohol / soft drink.

At the moment trying to lose a bit more fat so trying to keep eating relatively healthy and just reduce portion sizes. I could probably do with eating more lean meat though.

Kimball
06-03-2009, 08:58 AM
Awesome stuff in here man...

CrossFit is pretty ****in' brutal, huh? :D

tomv
06-04-2009, 06:35 AM
WOD

Front Squats
5x3

70kg(155lbs)
80kg(175lbs)
80kg(175lbs)
90kg(200lbs)
90kg(200lbs)

I may have been able to get heavier weights up but I was starting to lose form and I'm trying to stay rock solid at the moment. Not a bad session, I'm starting to like front squats.

Rock Climbing
Did two overhanging climbs as well as mucking around on a few more difficult slab climbs. Really gave it my all in this session, did a lot of different climbs and was trying to keep the intensity up. I'm always pretty chilled out and cruisy at climbing but I think I might try jack the intensity up in a few sessions from now on to see if it will help my gains.

Chubrock
06-04-2009, 07:31 AM
So who's programming are you using?

Goodwinm
06-04-2009, 08:40 AM
Very solid in here my friend with those CF workouts.
You also have very good strength so just keep it up. I'm liking the consistency!

tomv
06-04-2009, 06:52 PM
Cheers Goodwinm :) I'm far from repping your numbers but nothing to it but to do it right?

@Chubrock: I train out of Crossfit Norwest (www.crossfitnorwest.com).

MPB
06-05-2009, 05:14 PM
Hey man, good to see you focusing on strength training lately. I don't know how crossfit is periodized (and circuits named after girls?) so I'm pretty much clueless whenever I look at your journal. You might wanna think about coming over to the dark side and join me in the quest for absolute strength :)

tomv
06-06-2009, 04:12 AM
WOD 5/6/09

Chin Chin Cheroo!

Ten rounds for time of:
3 Weighted Pull-ups, 20kg (Scaled to 10kg)
5 Strict Pull-ups
7 Kipping Pull-up

Time - 33:20

Damn hard workout, especially considering I've gone rock climbing twice this week as well as doing weighted chinups/chinups a few times this week. Hopefully will go much faster next time I'm fresh. Ended up pulling two calluses off as well which freaking sucks. :(

tomv
06-07-2009, 06:13 AM
WOD's!

*Crossfit Games @ Crossfit BodyM*
Just a bit of an intra-affiliate meet for something to do and to help promote the sport a bit more in Australia.

1st heat

AMRAP in 10 Minutes
5 Ring Dips
5 24kg KB Swings
5 Burpees

Total - 3 Rounds, completed up swings of 4th round.

Holy crap I got gassed by ring rips on this workout, I think I did about 20 half reps. Swings were almost non-existent, I may as well have been standing there they were that easy but burpees+dips smashed me. I would have liked to have gotten a higher score but keeping things relative, it wasn't too long ago that I was still scaling dips with a band so I'm still happy with my progress.

2nd heat

3 Rounds for time
30 Sumo Deadlift High Pulls
400m Run


Time - 11:38

This was a hard workout but I loved it as I was only held back by my metabolic conditioning, not my strength. I haven't been able to do any aerobic work all week due to a cold so it felt good (terrible at the time) to be able to smash myself like this again! Form was a bit sloppy by the 3rd set but I felt like I was keeping my trunk fairly solid, more just using too much arms.

Dracoy
06-07-2009, 07:21 PM
WOD's!

*Crossfit Games @ Crossfit BodyM*
Just a bit of an intra-affiliate meet for something to do and to help promote the sport a bit more in Australia.

1st heat

AMRAP in 10 Minutes
5 Ring Dips
5 24kg KB Swings
5 Burpees

Total - 3 Rounds, completed up swings of 4th round.

Holy crap I got gassed by ring rips on this workout, I think I did about 20 half reps. Swings were almost non-existent, I may as well have been standing there they were that easy but burpees+dips smashed me. I would have liked to have gotten a higher score but keeping things relative, it wasn't too long ago that I was still scaling dips with a band so I'm still happy with my progress.

2nd heat

3 Rounds for time
30 Sumo Deadlift High Pulls
400m Run


Time - 11:38

This was a hard workout but I loved it as I was only held back by my metabolic conditioning, not my strength. I haven't been able to do any aerobic work all week due to a cold so it felt good (terrible at the time) to be able to smash myself like this again! Form was a bit sloppy by the 3rd set but I felt like I was keeping my trunk fairly solid, more just using too much arms.
Ahhh crossfit is tough. That is sick man good job!

tomv
06-07-2009, 10:54 PM
WOD

Grace
For Time:
30 Clean & Jerk's
60kg (135lbs)

Time - 7:38

This was pretty hard, I tried to maintain form through every rep. I was only doing powercleans as I knew I wouldn't maintain form if I tried to do full cleans. I was considering dropping down to 50kg to get a more competitive time but I am happy I stayed at 60 and not to sound cocky but I think I am one of the only guys that kept strict form.

Strength Work

Deadlifts
5x1
Pushups
3x15


Did 140kg a few times, on one or two sets I did 2-3 reps if I felt I could squeeze out more. I think I'm getting better at keeping my back tight and will post up some videos as soon as I can get a hold of the damn digital camera!

tomv
06-08-2009, 02:00 AM
This is Rob, the head trainer at CFNorwest and my good mate.

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200kg x 5 Deadlift.
This was his 2nd of 3 sets

Not a bad lift, especially considering he'd done a Sub 2 minute grace about 20 minutes prior. One of my training idols for sure.

Dracoy
06-08-2009, 02:34 PM
Holy ****. He just did my max for 5. How much does he weigh?

tomv
06-08-2009, 06:30 PM
About 92kg (200-210lbs) I think, pretty strong boy haha.

tomv
06-09-2009, 03:48 AM
WOD

Four rounds for time:
800m Run (1/2 Mile)
Each run has an individual time, rest as needed between sets.

Best Time - 2:26

Not sure how accurate our "800m track" is but I smashed myself on every effort anyway. None of my times were about 2:35 and we rested an average of 5 minutes between runs. This hammered me.

tomv
06-09-2009, 03:48 AM
@Dracoy

Oh btw dude I asked Rob today, he said he's 87kg (190lbs).

Chubrock
06-09-2009, 10:17 AM
Damn bro, that's a helluva 800m time. I haven't ran it in awhile, but my best prior time was like 3:08. I'm sure I'm faster now, but damn 2:26 is rolling.

tomv
06-09-2009, 05:04 PM
Yeah I'm not exactly sure if the track is the right length mate, so don't quote me on that. I'd like to hit a real track and time it just for ****s and giggles, I'm no runner though so there's no rush haha.

tomv
06-10-2009, 05:48 AM
Strength Work 09/06/2009

Bench Press
5x5
70kg (155lbs)

Felt a bit easier this time, tried to do a decent pause on a few reps as well. Did some other exercises but they were primarily lame bodybuilding ones so shan't bother to post em.

tomv
06-10-2009, 05:52 AM
1645 - 1800
Rock Climbing

Did a little bit of lead climbing tonight, it's still a massive head**** for me but I really want to push through the fear. Lead the blue 18 to the 4th draw I think before I wigged out. Going to try for 5th or 6th draw next week.

1815 - 1900
WOD

Back Squat
5x5

80(175), 90(200), 100(220) (5RM PR), 100, 100.

Heaps happy with the PR, came in feeling strong and told myself no matter what that I was going to hit that weight today. I felt my form was pretty good and I believe I'll have a video of the 2nd set of 100 up soon. I love it when the WOD is strength work >.<

1900-1930
Strength Work
Press
3x4
45kg(100lbs)
OH Squats
50kg(110lbs)
4 reps, 7 reps

Press as always because I suck at it and have shoulders like a brown snake. Overhead squats because Chubrock has been smashing them and they're about the only exercise I'm going to catch Rob on anytime soon (Rob is the bloke deadlifting in the video above).

Clifford Gillmore
06-10-2009, 07:13 AM
Nice PRs Tom. OH work definately blows, hell you OH press more than me!

tomv
06-10-2009, 07:43 AM
Bull**** Risk, you're a ****ing monster. I'd trade my OH Press for your DL / Squats ;-)

Thanks though mate :)

Chubrock
06-10-2009, 07:51 AM
Press as always because I suck at it and have shoulders like a brown snake. Overhead squats because Chubrock has been smashing them and they're about the only exercise I'm going to catch Rob on anytime soon (Rob is the bloke deadlifting in the video above).


Haha I still haven't gotten any good with them, but I'm slowly getting there. I used to suck REALLY bad at them.

tomv
06-12-2009, 08:06 PM
WOD 12/6/09

Power Cleans 7x1

60(135lbs), 70(155lbs), 80(175lbs), 80(175lbs), 75(165lbs), 70, 70

I got the 80 up on to my shoulders but it was bloody ugly. 75 wasn't much cleaner but the 70 kg wasn't too bad. Don't think I'll note the 80 as a PR because it was absolutely **** form. Gotta EXPLODE AT THE HIP and SHOULDERS TO EARS!

Extra Work

AMRAP in 20 Minutes
5 Ring Dips
5 24kg KB Swings
5 Burpees

Total - 6 Rounds, completed up swings of 7th round.

tomv
06-12-2009, 08:19 PM
WOD's

80m Tyre Flips (~190kg tyre)
500m Row
300m Farmers Walk / 24kg KB in each hand

Time - 8:26

Holy crap what a bastard of a workout. The tyre flips smash your guts, your arms and your legs, the Row hammers your arms, your legs, your back and then the farms walks hammer your forearms, legs and shoulders! I was pretty happy with my time and I think if I get a bit better at rowing / flipping I can shave 30 seconds off. About 1 hr rest till the next workout


21 Wall Balls (9kg Ball)
15 Burpees
9 Heaves (Chest to Bar)

Time - 11:04

This was another filthy workout. I didn't mind the Wall balls so much, they were hard but I can crank them out fairly well. Burpees made a girl out of me though, my legs were like jelly. The heaves weren't too bad, Kez (a bloke I train with) showed me a good way to get a bit more height by using an alternating grip so that helped out. Speeding up burpees and heaves will help me a lot here.

TUEFELHUNDEN
06-13-2009, 05:32 AM
Those WODS are tough Tom. Great times though for sure!!

Dracoy
06-14-2009, 07:44 PM
Tire flips is one of the exercises I REALLY want to do, but no tires here.

tomv
06-15-2009, 03:56 AM
Strength Work

Back Squats
Warmup
40kg(95lbs) x 6
60kg(135lbs) x 5
80kg(175lbs) x 4
3x5
100kg (220lbs) used for all sets

Muscle Up Practice
5-6 Attempts

Got to the gym early and did Strength work first and considering strength is a big priority of mine I may see if I can continue this pattern when possible. The squats were pretty good, fairly slow on the last few reps but my form felt solid. Will be interesting to see what my 1RM is up to, as I've been trying to do heavy squats at least once a week recently. Muscle ups are getting better and better, I'm going to keep practicing them and hope to be able to do them consistently within the month. I was getting quite high tonight, almost finishing the transition but needing just a bit more power.

WOD

3 rounds for time
15 Dead lift @ BW (90kg - 200lbs)
12 Thrusters 60kg (Scaled to 50kg - 110lbs)
9 Burpees
6 Box Jumps
3 Muscle Ups (Substituted 2 Chest height pullups on rings & 1 Ring Dip per Muscle Up)

Time - 20:19

This workout was brutal. Being 100% honest my form on thrusters was bull****. I hate the movement and had nothing in my legs after the strength work / deadlifts. Next time I will drop the weight and do proper, deep squats (this time it was almost like a deep push press...). I got smashed but at least I didn't have to run hahaha.

Joe Black
06-16-2009, 02:01 AM
Damn man, awesome workout.

Good job on the squats and muscleups look like SUPER hard!!

WOD looks gruelling too. I love those crossfit type workouts, they look horrible but you just know they are doing you the world of good.

I got a lot of time for doing cardio and not having to run!!! :)

tomv
06-16-2009, 03:30 AM
WOD

Diane
21-15-9
100kg(220lb) Deadlift
Handstand Pushups (scaled with 4x5kg plate and 1x1.25kg plate under head)

Time - 13:29

I ****ing hate handstand pushups. I also hate high rep deadlifts, I never feel like I'm keeping a good back angle and should probably just slow down and take my time... I hate diane.
HSPU are going to be a staple movement that will be practiced at least 2 times a week. I suck at them.

Chubrock
06-16-2009, 07:15 AM
Nice work with Diane. I'm in agreement. I hate any workout with high rep DLs.

tomv
06-17-2009, 06:46 AM
Nice work with Diane. I'm in agreement. I hate any workout with high rep DLs.

Yeah mate, I think next time I'm going to do a narrow sumo stance deadlift (where my feet aren't actually that wide and my arms go inside my legs). I just feel that I'm much better at maintaining a good posture like this. I'd rather stay injury free and sacrifice a little bit of carry over.

tomv
06-17-2009, 06:46 AM
WOD

4 Rounds for Time
35m Walking lunges, hugging a 20kg(45lb) plate.
Box Jump, 30 reps
15kg Weighted pull-ups, 20 reps (scaled to 5kg)

Time - 23:38

This was a pretty hard session. I was mucking around doing deadlifts before hand, did approximately 3 sets of 6 with 100kg. It's not massive weight for me but mate I needed everything I could get out of my legs tonight! Lunges hammered everything from glutes to quads and box jumps finished off the calves and hips. I'm pretty happy with my effort, it was awesome to race with Dan even if the bugger did beat me in the end! Practiced Handstand pushups after the WOD as well. I tried to do as many reps as possible (usually around 4) for about 4-5 sets. I had 7 wooden plates underneath my head. I WILL get better at these.

Chubrock
06-17-2009, 06:55 AM
What's the height on those box jumps? I may do that workout later today.

Oh yea, you forgot to mention that the WOD was 4 rounds of the above.

tomv
06-17-2009, 04:01 PM
Haha how did you know it was 4 rounds? and thanks man.

Box jump height iiiiiiis about 18 inches I think? I'll check next time i'm in.

Chubrock
06-17-2009, 04:24 PM
Haha how did you know it was 4 rounds? and thanks man.

Box jump height iiiiiiis about 18 inches I think? I'll check next time i'm in.


Haha I'm getting into law enforcement. I get paid to snoop around.


As for the WOD, I did it with a 20" box and 16kg KB in 27:42. The chinups slowed me down more than anything, though the lunge to box jump sucked as well.

tomv
06-18-2009, 05:06 AM
Haha I'm getting into law enforcement. I get paid to snoop around.


As for the WOD, I did it with a 20" box and 16kg KB in 27:42. The chinups slowed me down more than anything, though the lunge to box jump sucked as well.

Ah clever boy.

Hahaha I know what you mean with the lunge to box jump. You went to jump and just felt like you had nothing in your legs?

That's a quick time though mate, good work!

tomv
06-21-2009, 05:04 AM
Strength Work 20/6/09

Bench Press
70 (155) x 5
70 (155) x 5
75 (165) x 3
80 (175) x 1
85 (185) x 1 PR
85 (185) x 1

Squat
60 (135) x 6
60 (135) x 5
80 (175) x 5
100 (220) x 3
110 (240) x 3
110 (240) x 3

All this was done at North Sydney PCYC as opposed to my usual gym of Crossfit Norwest. It was awesome and very humbling to train in an environment where you were by FAR the weakest person. I'm happy with my bench PR as again it's been attained with pretty much no benching since I last hit one. I also noticed that I'm twisting my body a bit when I squat, so I'm going to try and take some videos in the upcoming days to work out exactly when / where I'm twisting and try and iron that out ASAP.

I've also decided to try and get on the Zone diet as soon as possible. I want to progress and get stronger, faster better all that jazz and at the moment whilst my diet is alright, it's not as good as it could be. Time to shape up and squeeze out all that I can!

tomv
06-21-2009, 05:07 AM
WOD

"Mutant Fran"
21, 15, 9
40kg Thrusters
24kg KB Swings (Scaled to 20kg due to lack of equipment)
Heaves
400m Run

Time - 17:13

This was done out at CF Penrith and was a lot of fun! Tried to go to parallel on all my thrusters (I was being a bit of a slydog before and staying a bit higher) and tried to kip on the heaves though there was no chalk at the gym so the bar was pretty bloody terrible to grip with. Great WOD, great day.

Also got to watch Every Second Counts, the movie covering the 2008 CF Games. Pretty interesting to watch and I thought it was quite funny that no one was watching Jason Khalipa and he came through in a big upset victory. Quality.

Diet was pretty ****ty, trying to work out and plan a Zone week for myself.

Chubrock
06-21-2009, 06:49 AM
Stick with Paleo bro. The is pretty decent for portion control, but I've found I get far better results by cutting my carb intake and upping my fat levels. Paleo uses both of these.

tomv
06-21-2009, 08:02 AM
You reckon Paleo over Zone? Is Paleo easier to plan / do?

Chubrock
06-21-2009, 08:28 AM
Much, much easier. Eat meat, nuts (almonds, macadamia), only green leafy veggies, and the fruits you eat end in berry (blue, black, ras, straw). That's pretty much it, in its simplest form.

tomv
06-21-2009, 08:38 AM
Hmmm... that sounds simple enough and fairly easy to follow (though I hate all those fruits) haha. Any good sites just for a bit of further reading?

Thanks for this btw mate.

Chubrock
06-21-2009, 09:32 AM
No problems man. I basically use a hybrid nutrition split between The Paleo Diet (TPD) and a carb cycling split used by Shelby Starnes. The first link is how I set up the basics of the split. I use Starne's recommendations for low carb/high carb days as well as his guidelines for fat and protein intake. The second link is to a FAQ section on The Paleo Diet. Other than my high carb days, I attempt to align all my food selections with the recommendations set forth by TPD (ie lean meat, almonds, blueberries etc).

http://www.elitefts.com/documents/carb_cycling_mma.htm
http://www.thepaleodiet.com/faqs/

If you have any questions, let me know.

Clifford Gillmore
06-21-2009, 02:09 PM
Oh my ****ing god. Diets and ****? Baaaaaaahhhhhhhhh....

*Opens secret stash of oreos.* Omnomnomnomnomnom.

tomv
06-21-2009, 04:07 PM
Haha one day I will be a PL Risk, but for now it's CrossFit and celery sticks till I puke :P

tomv
06-21-2009, 04:14 PM
No problems man. I basically use a hybrid nutrition split between The Paleo Diet (TPD) and a carb cycling split used by Shelby Starnes. The first link is how I set up the basics of the split. I use Starne's recommendations for low carb/high carb days as well as his guidelines for fat and protein intake. The second link is to a FAQ section on The Paleo Diet. Other than my high carb days, I attempt to align all my food selections with the recommendations set forth by TPD (ie lean meat, almonds, blueberries etc).

http://www.elitefts.com/documents/carb_cycling_mma.htm
http://www.thepaleodiet.com/faqs/

If you have any questions, let me know.

LAME, you can't eat dairy? I ****in' love dairy! Just lite milk :( don't even care about anything else so much haha. Do you take why protein while on this diet mate? What are you eating on high carb days?

Chubrock
06-21-2009, 05:15 PM
I don't follow Paleo to the T. I still allow some dairy and some forbidden fruits haha. My protein intake is mainly either Nitrean, or for a breakfast combo I'll down two scoops of Muscle Milk.

My high carb days are roughly 5 meals with 70-80g of carbs per meal. I usually use Kashi Whole Grain Waffles for the first two meals, Waxy Maize for the 3rd, fruit for the 4th and either more fruit or brown rice for the last meal. Per Starne's instructions, my fat intake is extremely low on these days. Usually grilled chicken breast, and nitrean are my only protein sources. No cheese, nuts, butter or any additives like that.

tomv
06-22-2009, 03:14 AM
Thanks heaps Chub, I'm going to look in to starting this diet next week (we only shop once a week and I don't really have the foods to work it out now).

For now I'm going to try and keep eating as Paleo as possible (little bread / rice) and get more accustomed to more vegetables. And eggs lol.

tomv
06-22-2009, 03:18 AM
Strength Work

HSPU to 8 Wooden Plates
3 x 6

Ring Dips
4 x 6

Press @ 45kg (100lbs)
3 x 3

Kipping Practice

I suck at pressing. Real bad. I can't do HSPU for **** and my ring dips normally die pretty quickly. It was a rest day but I've been trying to do additional strength work on Mon / Wed / Fri. HSPU I'm trying to keep my body in a straight line with legs held tight together and no bend in my back. Ring dips felt pretty good and Press was hard.

Chubrock
06-22-2009, 07:27 AM
Sounds good man. Make sure you keep your fats high, especially in conjunction with the drop in your carbo intake. If not, you'll end up feeling like ass.

Dracoy
06-22-2009, 09:06 PM
You certainly have some interesting routines. Never heard of lots of those :omg:

Clifford Gillmore
06-23-2009, 02:08 AM
Thats quite odd that Paleo has no Dairy, Cheese has no carbs. I can understand the milk/yoghurt, but cheese is fine.

tomv
06-23-2009, 03:39 AM
@Dracoy:
Haha yeah there is sometime so odd movements but I'm loving them all.
HSPU = Handstand Pushups
Ring Dips = Dips on "gymnastic" rings
Press = Standing Barbell Press


@Risk
Yeah I couldn't do full Paleo mate, I love milk too ****ing much. Thus I'm going to try eat Paleo... with milk. I imagine I'll still see some results and maybe I'll eventually move in to doing zone.

tomv
06-23-2009, 03:54 AM
WOD

1 minute max pullups (20 Reps)
5min max burpees (Approx. 45 Reps)
1 min max kettlebell swings 24kg (17 Reps)
5 min max burpees (Approx. 40 Reps)
1 min max pull ups (12 Reps)

Total - 132

This sucked.

Chubrock
06-23-2009, 06:56 AM
Thats quite odd that Paleo has no Dairy, Cheese has no carbs. I can understand the milk/yoghurt, but cheese is fine.


The Paleo Diet is more about food selection thing than carb intake. Granted the carb intake level is drastically lower than most other "diets" but true goal is to move away from heavily processed foods and more towards a diet centered around the whole hunter/gatherer idea. Basically if you couldn't hunt, grow it or pick it, they typically don't recommend it.

Joe Black
06-24-2009, 02:55 AM
The WOD's look awesome. I may get onto doing them some time in the future once I feel comfortable with my form on stuff.

Your last WOD looks brutal - good job! I'd love to also get doing some box jumps - how long have you been doing them for?

tomv
06-24-2009, 04:01 AM
WOD

Crossfit Total!
Combined total weight of your 1RM for the following lifts:
Squat
Press
Deadlift
Only 3 attempts are allowed at each lift.

Squat
120kg (265lbs) PR
Press
55kg (120lbs)
Deadlift
160kg (355lbs) PR


Didn't eat the best today so was going in to this feeling a bit iffy. I went for 130kg on the squats but lost it coming out of the hole. I was happy enough with 120kg. Press sucked hard, it always does. I would have liked to have put up more weight but I did do a Bench PR on Saturday, heaps of heavy pressing work on Monday and then approximately 80 pushups last night (which is a lot for me). Deadlift I was happy but not really happy. I've almost gotten 160 before and I've been trying to do a little bit of strength work to bring it up. I hit PR's but I wanted to hit them harder.

On the 6th of July I will be commencing a Strength Bias Crossfit Program and will post up an overview of the programming before I begin.

Joe Black
06-24-2009, 04:10 AM
Just realised you switched onto a new page and I looked at one of your WOD's from a short while ago. Sorry about that!

Good job on the 120KG squat - still a solid number. I'm gonna chase you on that number :)

Goodwinm
06-24-2009, 04:10 AM
Congrats on the PR's!

That other WOD above looks horrifying!

TUEFELHUNDEN
06-24-2009, 08:28 AM
Tom-I feel your pain for sure on that WOD!!! That sucks. 5 min of burpees should probably be outlawed haha.

Awesome work on the PR's too!! Keep it up.

tomv
06-26-2009, 08:16 PM
WOD

"Barbara"
5 Rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between each round.

Time: 48:36 (including 12 minutes worth of rest)

This was quite hard, I felt like I had nothing on the pushups for some reason, I was doing sets of 2-3. I had a few good runs with kipping during the chinups though.

tomv
06-29-2009, 03:42 AM
WOD 28/6/09

Thrusters
7 x 1

50, 55, 60, 65, 70x, 70, 70

Good workout, was happy with my numbers though I'm not sure I could have gone much higher. I should have ramped up faster but I've never attempted ME Thrusters before so I had no idea where to start.

After this went and watched a mate compete in a strongman comp and that was awesome fun, some big strong boys!
(but how fast can they do Fran? :P)

tomv
06-29-2009, 03:45 AM
WOD

30 Muscleups
Scaled to:
2 Muscle up attempts
1 Ring Dip

This was pretty hard, I wasn't really going for a fast time just trying to make each rep count, pull as hard as I could for the attempts and make each dip as deep as possible. Tears up my bloody wrists on the rings but good fun all the same.

Goodwinm
06-29-2009, 08:08 AM
WOD

30 Muscleups
Scaled to:
2 Muscle up attempts
1 Ring Dip

This was pretty hard, I wasn't really going for a fast time just trying to make each rep count, pull as hard as I could for the attempts and make each dip as deep as possible. Tears up my bloody wrists on the rings but good fun all the same.

So you did 2 muscle ups and 1 ring dip to total 30?

Didn't quite understand that.
Sounds impressive nonetheless but even one muscleup impresses me!

tomv
06-29-2009, 04:15 PM
Haha well sadly I don't impress just yet mate. What I was doing was essentially a chest to bar pullup on the rings, trying to get to the dip position of the muscle up. I can't get them yet so I've still got to break the movement down in to it's two components.

Dracoy
06-29-2009, 10:15 PM
Muscle ups are impossible. No idea how people do them LOL.

tomv
06-30-2009, 04:58 AM
WOD

"Team-up"
To be performed in teams of two:
5 Rounds
10 Tyre Flips
10 Burpees
Flip the tyre to your partner and perform one Burpee after each flip
15 Pullps
21 Wall Balls
One partner to complete one exercise, other person does other movement. After both partners have finished, swap exercises.
400m Run or Row

Teammate - Big Bad Benny!
Time - 34:18 (I think...)

This was godamn tough, I was working hard to keep up with Benny the whole time. Tire flips + Burpees really gassed me as did the rowing. Managed to keep a 1:50/500m split though so was fairly happy with that.

Joe Black
07-01-2009, 01:41 AM
Loving your last workout!!! Absolute beast of a workout!

You're going to compete soon right? How's that going and who you feeling?

tomv
07-01-2009, 05:31 AM
WOD

Overhead Squats
5x5

50(110), 60(135), 70(155), 60(135)*, 72.5(160lbs)* x 1

Sets marked with an asterisk were done without a medicine ball (which is normally used to ensure people are going to full depth). I removed it as I thought it was helping me stabilise in the hole a bit and I wanted to see how I would go without it. It felt a bit better without it so from now on I will probably try not to use a med ball for squats. My last set (72.5kg) I only got one rep out which is a bugger but it was also a 1RM.

NEWS FLASH
I've been trying to get a muscle up for about a month now (when I say trying I mean actively training for that goal and attempting at least once or twice almost every time I walk in the gym). Well tonight my old mate Dan (a bloke who who I am quite competitive with at the gym) beat me to the punch! Before his first successful attempt someone told him to just "Do the biggest ****ing chinup possible!". He did and it got him the muscle up.
I decided to have one last crack at it and Dan repeated to me "Just do a bloody massive pullup".

I did a massive pullup.

Into a MUSCLE UP!

Very very happy haha. Thanks to all that congratulated me at the gym.

tomv
07-01-2009, 05:40 AM
Loving your last workout!!! Absolute beast of a workout!

You're going to compete soon right? How's that going and who you feeling?

Yeah mate I'm feeling good about the competition but I think I feel a bit of a cold coming on so I'm really not too please about that haha. I've been performing better in my WOD's and at the gym in general so as long as I kick this cold I reckon I'll give a good show. I've been smashing the cold and flu tabs/lozenges/vitamin C haha and at least 8 hrs sleep a night.

Keith
07-01-2009, 11:01 AM
WOD

Overhead Squats
5x5

50(110), 60(135), 70(155), 60(135)*, 72.5(160lbs)* x 1

Sets marked with an asterisk were done without a medicine ball (which is normally used to ensure people are going to full depth). I removed it as I thought it was helping me stabilise in the hole a bit and I wanted to see how I would go without it. It felt a bit better without it so from now on I will probably try not to use a med ball for squats. My last set (72.5kg) I only got one rep out which is a bugger but it was also a 1RM.

NEWS FLASH
I've been trying to get a muscle up for about a month now (when I say trying I mean actively training for that goal and attempting at least once or twice almost every time I walk in the gym). Well tonight my old mate Dan (a bloke who who I am quite competitive with at the gym) beat me to the punch! Before his first successful attempt someone told him to just "Do the biggest ****ing chinup possible!". He did and it got him the muscle up.
I decided to have one last crack at it and Dan repeated to me "Just do a bloody massive pullup".

I did a massive pullup.

Into a MUSCLE UP!

Very very happy haha. Thanks to all that congratulated me at the gym.

:clap::clap::clap::clap::clap:


Surprisingly enough, I can do them on a pull-up bar, but not rings yet. I've been told rings are easier because you can pull yourself through them instead of pulling yourself around a bar. Makes sense, but I can't seem to pull it off on my rings yet...

tomv
07-01-2009, 04:14 PM
Haha you bastard, you must be a pretty strong bloke already mate because a bar is much harder. You should throw some videos up of yourself training champ!

BTW, done a handstand pushup yet? I absolutely SUCK at them...

Chubrock
07-01-2009, 09:18 PM
Great job on the ****ing muscle up bro. Awesome work.

Dracoy
07-01-2009, 11:38 PM
WOD

Overhead Squats
5x5

50(110), 60(135), 70(155), 60(135)*, 72.5(160lbs)* x 1

Sets marked with an asterisk were done without a medicine ball (which is normally used to ensure people are going to full depth). I removed it as I thought it was helping me stabilise in the hole a bit and I wanted to see how I would go without it. It felt a bit better without it so from now on I will probably try not to use a med ball for squats. My last set (72.5kg) I only got one rep out which is a bugger but it was also a 1RM.

NEWS FLASH
I've been trying to get a muscle up for about a month now (when I say trying I mean actively training for that goal and attempting at least once or twice almost every time I walk in the gym). Well tonight my old mate Dan (a bloke who who I am quite competitive with at the gym) beat me to the punch! Before his first successful attempt someone told him to just "Do the biggest ****ing chinup possible!". He did and it got him the muscle up.
I decided to have one last crack at it and Dan repeated to me "Just do a bloody massive pullup".

I did a massive pullup.

Into a MUSCLE UP!

Very very happy haha. Thanks to all that congratulated me at the gym.

Congrats man, MASSIVE PULL UP FOR THE WIN GOOD JOB BRO!

Joe Black
07-02-2009, 01:12 AM
Good job Tom... Go and have a nice cheat meal to celebrate :)

Dracoy
07-04-2009, 08:22 PM
Happy 4th Tom!

tomv
07-05-2009, 04:42 AM
Haha cheers mate, isn't much of a celebration down here but I hope you enjoyed yours!

tomv
07-11-2009, 04:12 AM
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tomv
07-11-2009, 08:27 PM
WOD 11/6/09

AMRAP in 20 Minutes
15 Hang Power Clean @ 60kg (135)
12 Ring Dips
21 Situps

Rounds - 2 & 15HPC + 9 Dips

This workout SMASHED my grip. I thought the HPC would be sweet but when I was warming up I was noticing how hard it was to hold on to the bar after resetting. My first set was really slow but after that I was doing them in 3's and 4's which was ok. I was pretty happy with ring dips, again it wasn't that long ago that one was a struggle and I was hitting consistent sets of 3 with good depth every time. Feels good to be fully back in to training after quite a while off. I had a few days where I went in to the gym and buggered around with a few OLY lifts but nothing too taxing, nice to really sweat again haha.

Clifford Gillmore
07-12-2009, 12:13 PM
Awesome work tom! Great vid!!!

Keith
07-12-2009, 02:39 PM
Haha you bastard, you must be a pretty strong bloke already mate because a bar is much harder. You should throw some videos up of yourself training champ!

BTW, done a handstand pushup yet? I absolutely SUCK at them...

LOL, well I can do a bunch against the wall but I have to practice holding myself up without leaning against something solid. Hopefully someday, I'd LOVE to be able to knock out a few of these:

http://www.metacafe.com/watch/877664/15_ring_handstand_pushups/

Great muscle-up, BTW!!! Seemed like you didn't even utilize the false-grip technique so I'm sure once you perfect that, you'll be banging out a few in no time!

Next time I go for a walk to the park after a WOD for a cool down, I'll get my girlfriend to bring my video camera and tape one on a straight bar. Lots of kipping, but hey, gotta start somewhere, right? :D

Chubrock
07-13-2009, 08:32 PM
Good vid man. Great job hittin that MU.

tomv
07-14-2009, 05:18 AM
WOD 12/6/09

Walking lunge 35m.
21 Pull-ups
21 Knee to elbows
200m run
Walking lunge 35m.
18 Pull-ups
18 Knee to elbows
200m run
Walking lunge 35m.
15 Pull-ups
15 Knee to elbows
200m run
Walking lunge 35m.
12 Pull-ups
12 Knee to elbows
200m run
Walking lunge 35m.
9 Pull-ups
9 Knee to elbows
200m run
Walking Lunge 35m.
6 Pull-ups
6 Knee to elbows
200m run

Time - 30:20

This was pretty damn hard, I got a flapper in the middle of my hand halfway through the workout from the dang chinups so I will definitely need to look in to buying a set of grips or gloves or something similar. Knees to Elbows were more of a best attempt to me, I was surprised at my weakness here and it's something I'll probably try work on.

tomv
07-14-2009, 05:33 AM
WOD

Nasty Girls!
7 Muscle Ups Scaled to 2 Ring Heaves/1 Dip
50 Squats
10 HPC @ 60kg

Time - 28:11

This workout was pretty rough, my arms were smoked from all the chins yesterday so I sadly didn't get a single MU. I was getting very close in the warmup but I didn't want to try and push myself too much and end up getting an injury as I'm till a bit unstable at the bottom of the dip. Squats were slow but I was trying to focus on form, keeping my back from rounding (or trying to minimise it) as well as drive my knees out for the "Active Hip". Hang Power cleans were pretty good, I bloody love olympic lifts and will definitely be doing some supplemental work with them throughout the next few weeks.

tomv
07-14-2009, 06:10 AM
LOL, well I can do a bunch against the wall but I have to practice holding myself up without leaning against something solid. Hopefully someday, I'd LOVE to be able to knock out a few of these:

http://www.metacafe.com/watch/877664/15_ring_handstand_pushups/

Great muscle-up, BTW!!! Seemed like you didn't even utilize the false-grip technique so I'm sure once you perfect that, you'll be banging out a few in no time!

Next time I go for a walk to the park after a WOD for a cool down, I'll get my girlfriend to bring my video camera and tape one on a straight bar. Lots of kipping, but hey, gotta start somewhere, right? :D

Yeah I am using a false grip mate, might just be hard to see with the camera angle but chuck some videos up of you busting out the bar ones! You manimal haha, how's your training going? Still crazy DOMS?

tomv
07-15-2009, 05:17 AM
WOD

5Km Run...

Time - HELL NO! I HATE running haha.

What I actually did

Hang Cleans
1x4 @ 40kg(95lbs)
1x2 @ 60kg(135lbs)

Clean & Jerk
1x2 @ 40kg(95lbs)
1 @ 60kg(135lbs)
1 @ 65kg(145lbs)
1 @ 70kg(155lbs)
1 @ 75kg(165lbs)
2 Failed @ 80kg (missed the jerk on the first, clean on the second).
1 @ 80kg!(175lbs) PB

Hang Snatch
1x2 @ 40kg(95lbs)

Overhead Squats
2x6 @ 40kg(95lbs)

Godamnit I love Olympic Lifts, happy with my PR. I want to practice these as skills and for a bit more strength work (as well as some gymnastic exercises) after sessions from now on, hopefully see improvements and get more comfortable with the exercises.

tomv
07-16-2009, 07:48 AM
WOD

10 C2B Heaves
10 Front Squats @ 70kg (scaled to 60kg/135lbs)
10 Burpees

Time - 12:21

Was going to have a rest day today but didn't want Dingo Dave to train alone! Probably could have gone harder but due to busted hands I couldn't kip at all on chinups and grip was tricky for the clean up to the front squats. Burpees were burpees lol, disgusting in every way.

Extra Work

500m Row
1:35.6

Raced Dan. Dan won the bugger but I set a PB so happy anyway.

Keith
07-16-2009, 12:27 PM
Yeah I am using a false grip mate, might just be hard to see with the camera angle but chuck some videos up of you busting out the bar ones! You manimal haha, how's your training going? Still crazy DOMS?

Ahh, must have missed it. Training is okay but I'm not getting in there as often as I'd like to because of the DOMS, LOL. I'm sure it'll settle down eventually and I can start WODing 3 on, 1 off.

Oh, and **** running! :D

Joe Black
07-17-2009, 02:11 AM
WOD

5Km Run...

Time - HELL NO! I HATE running haha.

What I actually did

Hang Cleans
1x4 @ 40kg(95lbs)
1x2 @ 60kg(135lbs)

Clean & Jerk
1x2 @ 40kg(95lbs)
1 @ 60kg(135lbs)
1 @ 65kg(145lbs)
1 @ 70kg(155lbs)
1 @ 75kg(165lbs)
2 Failed @ 80kg (missed the jerk on the first, clean on the second).
1 @ 80kg!(175lbs) PB

Hang Snatch
1x2 @ 40kg(95lbs)

Overhead Squats
2x6 @ 40kg(95lbs)

Godamnit I love Olympic Lifts, happy with my PR. I want to practice these as skills and for a bit more strength work (as well as some gymnastic exercises) after sessions from now on, hopefully see improvements and get more comfortable with the exercises.


Awesome workout. Your numbers will go up after you click with the form.

I tried some of this stuff the other day and the form felt akward, but I am going to stick with it and just continue to warm up doing this with an empty bar until things feel good!

The Nasty Girls workout looked horrible, good job on getting through that!

tomv
07-22-2009, 04:09 AM
Strength Work

Worked up to a new Deadlift 5RM
60(135)x8
100(220)x5
120(265)x3
145(320)x5 PB

Last set was pretty hard, not sure how good my form was but was trying to pack down tighter at the start and arch hard. I think I'm still losing tightness as I come up but hopefully this will start to fix itself in the coming months with the training I'm doing

Conditioning Work

21-15-9
60kg(135) Thrusters
Pullups

Time - 31:20

I should have gone a bit lighter I think on the thrusters as I want to try and minimise the amount of conditioning work I'm doing but at the same time doing 45 Thrusters (which is essentially 45xFront squats & 45xPush Press) @ 60kg probably helped my strength out. This was hard and I was only doing thrusters in sets of 2-3. Pullups were done without a proper kip as my hands are torn up.

tomv
07-23-2009, 05:36 AM
Strength Work

Squat
Bar x 8
60(135) x 5
80(175) x 5
90(200) x 5
95(210) x 5
95(210) x 5

Ring Dips (BW of 90kg)
BW x 5
BW+5kg x 5
BW+8kg x 5
BW+8kg x 4 BW x 1
BW+8kg x 2 BW x 3

Conditioning Work

10 x 24kg KB Swings
80m Sprint
Down to...
1 x 24kg KB Swing
80m Sprint

Time - 7:01

Extra Work

Practice on the rings for
Skin the Cat
Front Lever Progressions

Negative Handstand Pushups

2 x 60sec Plank with 9kg Med Ball on Back (thanks Dan... bastard)

Dracoy
07-23-2009, 06:54 AM
Squat looks great man, keep up the consistent work.

The diet really makes sense if you think about it. The article seemed very logical.

tennisrox4
07-24-2009, 03:15 AM
I live in Sydney where abouts do you workout?

tomv
07-24-2009, 08:09 PM
I live in Sydney where abouts do you workout?

I live / train in North-Western Sydney. Occassionally I'll trek out to North Sydney PCYC. What about you mate?

tomv
07-24-2009, 08:13 PM
Conditioning Work

Every minute on the minute for 12 minutes, perform 3 Power Cleans

57.5kg(130lbs)

This was meant to be a strength workout initially but I underestimated myself and picked too light a weight. Ah well.

Strength Work

Power Cleans
2x3 @ 70kg(155lbs)

Press
1x5 @ 40kg(95lbs)

I normally do strength work first but messed up a little. Had to cut the exercises short due to lack of time!

tennisrox4
07-24-2009, 08:45 PM
I train at a gym near Stanmore and I live there as well :)

tomv
07-25-2009, 12:26 AM
Ah cool mate, I work in Camperdown 1-2 days a week. How long have you been training for? You got a journal?

tomv
07-26-2009, 06:20 AM
Strengh Training

Ring Dips
BW + 8kg(17lbs) (BW of roughly 92kg/200lbs)
3x5

Bent Row
2x6 @ 50kg(110lbs)
2x5 @ 60kg(135lbs)

Press
3x5 @ 45kg(100lbs)

Short and sweet, had a bit of a cough today. I would have liked to have done some DL's but didn't have time.

Joe Black
07-26-2009, 11:12 AM
Good work on those squats, you'll be in the 100's very soon.

The gynmastic type stuff is looking wicked too... Gotta be posting some vids of that!

tomv
07-27-2009, 05:03 AM
Strength Work

Squats
3x5 @ 97.5kg(215lbs)

Last reps on all sets were grinders but I got them up. Was trying to work on driving the knees out throughout the squat and staying on my heels

Conditioning Work

200m Run
12 Power Cleans @ 70kg(155lbs)
6 Split Jerks @ 60kg(135lbs)
3 Round for Time

Time - 15:40

This was a hard workout, my form was a bit iffy on the PC as I was catching it quite low a bit too often for my liking. Getting the weight up on Split Jerks isn't an issue, it's getting it back down.

Dracoy
07-27-2009, 09:17 AM
Pwer cleans are tough. I can barely do 155 on it. Do your wrists hurt from doing too many PC? My wrist is still in pain from doing it two weeks ago

tennisrox4
07-28-2009, 02:11 AM
I've been training for a few months and I dont have a journal because I can't remember the weight that I do and I don't wanna take a notepad into the gym and have to keep writing everything down.

tomv
07-28-2009, 05:24 AM
@Dracoy

Nah mate my wrists are pretty flexible and I find as long as I've warmed up and I rack the weight correctly on my delts I'm sweet. Thrusters/Push Jerks are a different story however.

@TR4
No sweat mate, just so long as you know you're progressing! What sort of program are you on at the moment?

SeanW
07-28-2009, 09:55 AM
Very interesting log here man. Are you mainly doing the WODs or are you mainly just doing your own thing? Either way it looks like you are doing good.

tomv
07-29-2009, 03:29 AM
@SeanW

Atm following Crossfit Football, scaling where I think appropriate and once every now and then I just have a day to do whatever the hell I feel like. Occasionally I do extra "skills" work or a few exercises to try and bring up lagging areas (e.g. mid back strength).

tomv
07-29-2009, 07:20 AM
Strength Work

Deadlift
60(135) x 5
100(220) x 3
120(265) x 3
150(330) x 5 5RM

Strict Chinups
Max reps in a set, 3 minute rest
10
8
5

Happy with my DL PR, I'm still not sure my back is staying tight though so I will probably do a few set of light deadlifts or bent rows here and there to try and strengthen up my erectors. Chins were good, I haven't done strict chinups in a long time and I was surprised to feel a pump in my upper back / arms.

Conditioning Work

AMRAP in 15 Minutes
3 Power Snatches @ 50kg(110lbs)
6 Box Jumps @ Two tyres approx 40cm
40m Sprint

Total - 10 Rounds + PS & Box Jumps

I should have gone heavier on the Power Snatch. Whilst I'm doing this to maintain conditioning it's also meant to be more strength based conditioning work. I surprised myself with my Power Snatches and next time I will use 60kg.

tomv
07-30-2009, 04:57 AM
Strength

Push Jerk
5x3
65kg(145lbs)

These were a bit iffy, I think I might by arching my lumbar spine too hard. Neverthless I love OH work.

Conditioning

Every minute, on the minute for 15 minutes perform:

2 Power Snatch @ 55kg
Do 5 chinups for each missed rep.
3 Missed Reps
(I re-did the rep if I missed it but still did 15 Chinups at the end)

My Power Snatch 1RM is 60kg however last night I was throwing 50kg around like it was nothing so I went with 55kg. Tried to focus on form however when I catch it overhead I find myself in the habit of splitting my legs quite wide. This is a bad habit which I need to stop.

tomv
07-31-2009, 10:28 PM
Strength Work

Power Clean 1RM
85kg(185lbs)

Back Squat 1RM
125kg(275lbs)

Weighted Dips 1RM
BW + 22kg for a total weight of 112kg(200lbs+48.4lbs)

Deadlift 1RM
172.5kg(380lbs)

I've just recently begun a new program aimed more at increasing my strength. I realised that I should probably check my 1RM's so that after 6 - 8 weeks I can retest and perhaps test the success of the program!

Power cleans - I could have gotten more weight up maybe but most were not good clean reps. I wanted to perform 85kg with good form

Squats - Got a new pair of squat shoes, I've been working on flexibility and doing more squats and it seems to have paid off. 5kg PR from last time and came up fairly quick.

Weighted Dips - Surprised myself here, was a slow rep but I got it up.

Deadlift - Very happy with my PR here, though I recently had some spinal X-rays and I have anteriorly wedged discs in L3-L4 so I will not be maxing out for a while. I want to train for a long time and try and minimise my chances of injury so I will be sticking to 5-3 reps with good solid form.
My form went to **** a bit on this lift but I got it up.

tomv
08-01-2009, 03:02 AM
Strength Work

Press
40kg(95lbs) x 5
50kg(110lbs) x 1
60kg(135lbs) x 1 PR
50kg(110lbs) x 3
50kg(110lbs) x 3

60 was a slooooooooooooow grinder of a lift. Ugly as sin but got it up I guess.

Conditioning. Filthy, Filthy Conditioning

AMRAP in 20 Minutes

Max Pullups
Sprint 100m

Total
19 Rounds
99 (freakin' 99!) Heaves
1900m worth of sprints

This session was DISGUSTING. Worked hard the whole way through, trying to switch between kipping and strict chinups in order to save hands and challenge my strength a bit more. Was coming close to spewing at the end. A big thanks to my mate Botikam, if he hadn't been there I wouldn't have pushed myself nearly as hard and piked out much earlier.

tomv
08-03-2009, 03:50 AM
Strength Work

Squats
3x5 @ 100kg(220lbs)

Press
3x5 @ 47.5kg(105lbs)

Squats felt GREAT today. I didn't feel like I was "GMing" out of the hole , kept my chest and head up and felt like I was getting much better drive from the posterior chain. This equalled my 5RM PR and I am feeling stronger each time I squat!

Press was good, need to work on getting my head through and pushing the bar straight up. I can tell when my technique is better because the lift instantly becomes easier. I've got a brain, I must remember to use it.

Conditioning Work

Randy

75 Power Snatches @ 40kg
For Time

Time - 13:32

This was hard (duh). Tried to keep good technique but I found myself pressing out a bit at the top and I imagine I was probably using my arms instead of my hips. Massive erector pump by the end. I went straight from doing my Press in to this so I think with more of a break I may have posted a better time.

Jboy
08-03-2009, 04:22 AM
Thought I'd continue this convo in your journal.
Just looked up crossfit norwest and **** that 75 PS's @ 40kgs looked bloody hard.

13 mins is good. Where you stopping throughout it?

100kg squats are impressive, looking forward to hitting that mark.

tomv
08-04-2009, 05:21 AM
Strength Work

Deadlift
3x5 @ 120kg(265lbs)

Chinups
Max Reps, 3 minute rest between sets
8 (strict)
9 (kipping)
8 (strict)

I've lowered the weight on deadlifts because I've been worried about not being able to stay tight throughout the lift. I also recently had some x-rays done which revealed anterior wedging in some of my discs in the Lumbar spine. I want to be training for a long time so for now I'm happy to back off the weight slightly and focus on being rock solid for each rep.

Chins were good, probably could have gotten more for kipping set however I'd been digging trenches all day and my hands were pretty wrecked. I felt as if I may rip off a callus again (happened once or twice recently) so just dropped off at 9.

Conditioning Work

Lizzee
12, 9, 6, 3

85kg(185lbs) Power Cleans (Scaled to 70kg/155lbs)
Ring Dips

Time - 17:42

Scaled the weight for Power Cleans as 85kg is my 1RM... Still wasn't very happy with my form, I don't feel that I'm coming to full extension and I was getting slack and not whipping my elbows fast enough around the bar.

tomv
08-04-2009, 05:31 AM
Thought I'd continue this convo in your journal.
Just looked up crossfit norwest and **** that 75 PS's @ 40kgs looked bloody hard.

13 mins is good. Where you stopping throughout it?

100kg squats are impressive, looking forward to hitting that mark.

Yeah mate was stopping fairly regularly, my legs were zapped from squats and my shoulders were feeling it from the Press haha.

tomv
08-07-2009, 08:29 PM
Strength Work 5/8/09

Back Squat
5x5 @ 80kg(175lbs)

Incline Dumbell Press
5x5 @ 27.5kg(60lbs) each arm

T Bar Rows
5x5 @ 60kg(135lbs)

Wasn't going to train but ended up catching up with my best mate I hadn't seen in a while and he was heading to the gym so figured I'd go along! Back squats were pretty easy, I knew I would be squatting later in the week and didn't want to tire myself out so I just stuck with the weight he was using and tried to execute each rep with great form. Globo-gyms suck.

tomv
08-07-2009, 08:38 PM
Strength Work 7/8/09

Squats
3x5 @ 102.5kg(225lbs) PR

Bent Row
3x10 @ 55kg(120lbs)

Weighted Dips
3x5 @ 94+10kg(205+25lbs)

Squats were pretty good, training alone so had to psyche myself up to not fail. Last rep of the last set was a bit slow but still got it up strong. Bent rows are being done to try and strengthen up my back, Baby Needs BACK! Dips are a Bench Press substitute and are coming along pretty well.

No conditioning work this week as my training time has been limited. Between Work/Uni/Helping to run the gym I've been buzzing about like a blue arsed fly. Loving helping out at the gym though, just got to sort my study and work schedules.

LuNa
08-07-2009, 10:44 PM
Dude, that conditioning work looks brutal! I am amazed that you can do that :omg:

tomv
08-10-2009, 05:29 AM
Strength Work

Front Squats
3x5 @ 80kg(175lbs)

1 Arm KB Swings
8/each arm @ 24kg(52lbs)

Cleans (mix of Power and Squat)
3x2 @ 60kg(145lbs)

Strength work was a bit all over the joint today, just testing a few things. Will try and do swings more often, probably more in conditioning work as I want to strengthen my hamstrings / glutes and I feel these are a great exercise to do so. Probably could have gone 5kg heavier on front squats but I will be doing heavy back squats on Wednesday.

Conditioning Work

As Many Reps As Possible in 10 Minutes

40kg Push Press

Each time the bar is lowered to the ground perform 10 KB swings (24kg)

Total - 61 Reps/50 Swings

This was a workout from a crossfit competition on the weekend, however you were meant to stop once you hit 100 reps. Two guys did it in about 3 minutes. If i'd gone really hard I think I could have hit 70 but for some reason I just wasn't attacking the session with a lot of intensity.

Other Notes
Starting to try and rectify my diet which has been pretty rough the last two weeks. Trying to cut off a bit of the extra fat, both to make gymnastic work a bit easier and also for the beach come summertime haha. I'll probably be posting a daily weight (when I remember) from when I get up in the morning.

tomv
08-11-2009, 04:21 AM
Strength Work

Strict Pullups

11, 8, 5

Killer pump from these, wanted to do a bit more strength work but conditioning session looked VERY full on and I will be squatting heavy tomorrow. (Yay!)

Conditioning Work

3 x 140kg(315lb) Deadlift
5 x Clapping Pushups
7 x GHD Situps
10 Rounds for Time

Time - 20:57

I hated this session, I should have used less weight on the DL as I was losing Lumbar Extension in almost all of the sets. Idiot, idiot, idiot, I need to get smarter with my weight selection as I have no desire to get injured.

Question

In my deadlift I always find my hips shooting up before my shoulders. I realise this can be a form thing and that I need to pack down harder at the beginning as well as getting my shoulders behind the bar but could this also be due to muscular imbalances as well? I was thinking it may be a sign of weak Hams/Glutes? What do you guys think?

tomv
08-17-2009, 04:38 AM
SWOD

Squats
10x3 @ 110kg(242lbs)

These were hard work. Felt my form was pretty good, apparenlty I'm a bit assymetrical though as I lean more on my right side or something. 10 sets is so much work! Approx 2.5 min rest between sets, sometimes a bit less and I think for the last few it was up around 3.5 mins

Power Cleans
1x5 @ 80kg(175lbs)
About 10 sec rest between each rep, just resetting myself and thinking about the lift.

Press
1x5 @ 50kg
3x5 @ 47.5kg
1x5 @ 45kg

I realise it was meant to be 5x5, just misjudged my strength.

DWOD

30-20-10
Burpee
box jump @ 60cm
400m run

Time - 14:37
This was bloody hard, burpees were brutal! Box jumps werent so much of a worry but it was only to 50cm I think (about top of my knee) as another sesh was using them and I couldn't modify. I hate running.

Bonus
50 Situps
25 Med Ball Twists

Was knackered after a big session, as well as that had to be home for dinner. I was in the gym for almost 2 hrs I think in between all sessions so I may have to minimise rests and the like or reduce the volume slightly. Med Ball twists didn't feel too good in the lumbar spine hence the low reps.

Clifford Gillmore
08-17-2009, 01:28 PM
2 hours in the gym is fine. The whole in and out in 40mins - 1 hour is bull**** too me. Hell, I'm resting between reps right now, I'll do another rep tomorrow :P

tomv
08-18-2009, 05:19 AM
Strength Work

Power Snatch
1x2 @ 60kg(135lbs)
2x2 @ 62.5kg(137.5lbs)

First set, felt I had more in me so went up in weight. That being said I noticed I am splitting my feet quite wide for the catch and I don't think I should be doing this. Back to 60 and try and stay tigher.

Thrusters
5x5 @ 60kg(135lbs)

These were pretty rough, hard lowering and maintaining the rack position and my shoulders are weak as feck. Got em done though.

Pull-ups
3 x Max Reps
10,7,6

These were meant to be "L-Pullups" but I am trying to avoid using exercises that require a lot of hip flexors atm as I am trying to fix flexibility issues.

WOD

AMRAP in 20 minutes
20 Calorie row
Hang Power Cleans @ 60kg, 6 reps
Ring Dips, 6 reps
Squats @ 80kg, 6 reps

Total - 3 Rounds and up to 3 Squats!

I wasn't sure whether or not the squats had a weight to them so after talking to Robbie he suggest I try BW squats (92.5kg). I worked up to 80 in the warm up and this felt challenging enough (smashed from yesterday) so stuck with it. This was a fantastic workout, reps were low enough that I could keep switching stations but still work bloody hard. The row was filthy. Really wish I could have cracked 4 straight rounds.

tomv
08-26-2009, 06:19 AM
Strength Work

Squats
10x3
1x 100kg
1x 112.5kg
8x 105kg

Power Clean
1x5
3x 82.5kg
2x 80kg

Press
5x5
2x 50kg (Push Pressed last rep)
3x 47.5kg

Had a weekend away on a houseboat. It wasn't too bad for a holiday but I ate **** food for 4 days and couldn't train either. Felt weak coming in to the gym today and it shows. Squats were 110 straight across last week, this week 105 was hard work and I was taking longer rests between sets. Ah well, training for a lifetime to see how I'm going in a decade.

Conditioning Work

Every minute, on the minute for 15 Minutes
2x Power Clean @ 90% 1RM

70kg, No misses.

This was fairly challenging, think I'm bending my arms too early in the pull and my rack position is a bit iffy but still it's an improvement.

Stretched for 15 minutes, headed home.

tomv
08-26-2009, 06:19 AM
Strength Work

Deadlift
3x3 @135kg(295lbs)

Weighted Ring Dips
1x5 @ BW(96kg, 210lbs)
4x5 @ BW+10kg(22lbs)

Strict Chinups
3x Max Reps
8, 7, 6

Deadlifts felt good, working hard on making my hips and shoulders rise at the same time. Ring Dips were a bit odd as I'm not sure I'm getting much forward lean which reduces my strength a bit. Chinup numbers were a bit disappointing but little I can do about it except smash it out next session!

No Conditioning Work as I had to go to a mates house to study / do an online exam.

Joe Black
08-26-2009, 11:12 AM
Good work on the chin ups tom.

Loving the Power Clean conditioning work too! Bet that takes it out of you!

Jealous of you being able to squat too lol

tomv
08-28-2009, 06:07 PM
Strength Work

Front Squats
5x3 @ 80kg(175lbs)

Power Snatch
5x1
60kg(135lbs), 4x65(145lbs)

Could maybe have gone heavier on Front Squats but was iffy with respect to my depth and form, primarily about depth however.

Conditioning Work

Squat Clean and Jerk
With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Squat cleans.........

Rest 5 Minutes then complete:

Power Clean and Jerk
With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.

Results -
Clean & Jerk - 4 rounds + 4
Power Clean & Jerk - 5 rounds + 4

This was cool, I should do more squat cleans.

LuNa
08-29-2009, 01:54 AM
Still working hard dude! I love the weight on your front squats. I have never done them but they look pretty brutal!

Clifford Gillmore
08-29-2009, 02:25 AM
I don't get it. You spotted/loaded at an IPF meet, you post on a PA forum and I'm seeing more 'strength work' work outs. When are you going to set that WOD **** on fire and take up westside ;P

tomv
08-31-2009, 04:58 AM
I don't get it. You spotted/loaded at an IPF meet, you post on a PA forum and I'm seeing more 'strength work' work outs. When are you going to set that WOD **** on fire and take up westside ;P

Hahaha I want to support the sport but I don't want to be a Powerlifter. I talk on the PA forum because where else can I talk to so many Australians about Squats haha. Don't worry, strength is becoming more and more prioritised in my training.

tomv
08-31-2009, 05:07 AM
Saturday 29/8/09

Training with Heavy Metal Powerlifting Club @ North Sydney PCYC

Dr. Boris was my training partner, thanks again for your help mate!

Bench Press
Warmup
60kg(135lbs) x 5
60kg(135lbs) x 5
75kg(165lbs) x 1 Done with a pause
80kg(175lbs) x 1 Done with a pause
85kg(185lbs) x 1 Done with a pause
90kg(200lbs) x 0 F-f-f-fail.
70kg(155lbs) x 3 x 5

Farmers Walk
4 laps of a hallway at something or other weight. Wasn't paying much attention unfortunately.

Chest Supported Row
This was done on a ridiculous contraption, filled it's purpose but still felt incredibly awkward.
3 x 8 @ 45kg(100lbs)

Inverted Row / Scap Pushups
3 x 10 for each exercise

Extra Work!

Went to a burger place recommended by Dr. Boris called "The Counter".
Fries, PB Shake (which was damn, damn good btw) and a 450g Burger with all the trimmings. I had to prove myself here as I was the heaviest guy with the lowest total =(. I wish I had eaten this at home so I could have napped immediately afterwards haha. Train + Eat + Sleep = Triad of Happiness.

Thanks again to Julian, Ray, David and Boris for a good session / lunch.

tomv
08-31-2009, 05:15 AM
Squats
3x5 @ 105kg(230lbs)

These felt a bit awkward, feel as if I'm favouring one side when squatting. I've been stretching lately and when I get a bit of PVC pipe I will commence foam rolling as well. On the last set I dropped the weight off my back (was trying to stay too upright) but stripped the bar, put it back in the racks, reloaded the bar and proceeded to complete the set.

Press
5x3 @ 50kg(110lbs)

Felt good, will try move up next week.

Strict Chinups
10, 8, 7
Aiming for 3x10, after that 3x15 and then begin adding weight.

Romanian Deadlifts
3x5 @ 50kg(110lbs)
Never done this exercise before, trying to strengthen my posterior chain. Not too sure how my form was so kept to a weight that felt nice and light. I'll probably try and get a video and throw it up soon.

Stretched for 15 minutes and headed home.

tomv
09-01-2009, 04:36 AM
Power Snatch
3x2 @ 60kg(135lbs)
1 @ 70kg(155lbs) PR

Weighted Ring Dips
5, 5, 3 @ BW + 12kg (BW = 95kg)

GPP

21, 15, 9
Ring Pushups
32kg KB Swings
Double Unders

Time - 15:15

Didn't do much strength work today, conditioning work was good but hard haha. 32kg Swings are a whole new ball game, couldn't get in to a rhythm with Double Unders so that slowed me down a bit.

LuNa
09-02-2009, 12:14 AM
That session with the powerlifting club looks amazing. I really need to get my ass over there as well. That lunch sounds amazing, you are making me hungry! Keep up the awesome work, i have a lot of respect for your conditioning work, it looks brutal!

Jboy
09-02-2009, 12:39 AM
Argh I just ate a subway with double meat and an aporto burger then I read your burger place post and almost chundered. FACK!

Awesome conditioning work man I don't know how you keep doing it.

tomv
09-04-2009, 12:59 AM
3/09/09

Deadlifts
3x5 @ 140kg(315lbs)

My Deadlifts at 135kg last week were much better form then this, hips were coming up too fast and I was losing tightness in my back. About to start a much more strength based program and will start with a conservative deadlift max (say 150kg).

Pushups
3x20

It's weird, it felt like only a month or so ago that 15 was a real struggle. I haven't been doing much work towards these I guess my body just hardened up a bit haha.

Sled Run
60kg(135lbs) x 1 (up a ramp)
1:00

This was a BIATCH! Hard work and probably too much weight to really do me any good but was simply for ****s and giggles and will probably try do a few at 20/30kg for actual conditioning work.

tomv
09-04-2009, 01:01 AM
Squats
82.5kg(185lbs) x 20

This was done for simply to do it more then anything. It was hard, but I think I could stand to go 87.5/90kg next time. Had a bit of jelly legs afterwards though haha.

Press
3x5 @ 50kg(110lbs)

Felt strong in the Press today, feeling stronger in general. This is good as I love the lift.

Short but sweet session, got my ass home to shower and head in to the citaaaaaaay.

tomv
09-07-2009, 04:38 AM
Week 1
Monday

Squats
5x5 @ 95kg(210lbs)

Press
1x1 @ 55kg(120lbs)

Romanian Deadlift
3x8 @ 50kg(110lbs)

Ring Dips
3x5

Pretty cruisy session, squat form is still iffy. I need to drive my knees out hard, I'm not confident hitting depth without a guide and I definitely need more flexible shoulders. Press was good, went up pretty quick for what used to be a 1RM. RDL's felt maybe a bit too light but are going to get heavier every week and I felt my form was pretty good on them. Ring Dips were good, no shoulder discomfort (which I had been experiencing a little bit on occasion).

LuNa
09-07-2009, 07:51 PM
Nice work Tom. 5x5 on squats seems like hell, i cant imagine going for 2 more sets after my 3x5. Im liking the work.

tomv
09-09-2009, 04:54 AM
Week 1
Wednesday

Front Squats
3x3 @ 75kg(165lbs)

Power Cleans
3x3 @ 75kg(165lbs)

Chinups
10, 8, 6

Pushups
20, 15, 11

Planks
3x30 seconds.

-Front Squats were alright, need to make sure I hit depth and don't hyper extend my lumbar spine (bad form habit that a mate noticed yesterday. FLEX THE ABS!)

-Power Cleans were horrible, felt like I had a sprained / inflamed tendon in my elbow. May have been because I was shovelling / using a wheelbarrow a fair bit yesterday at work. May have been because of the extreme flexion when I rack the weight. Either way, weight will be dropped to 65-70kg as this was a bit too difficult.

-Chinups were done with 3 minutes rest between each set and all strict form. May bump it up to 3:30 in an effort to get to my goal of 3x10. Thoughts?

-Pushups, same deal as chinups.

tomv
09-11-2009, 03:44 AM
Week 1
Friday

Squats
2x1 @ 125kg(275lbs)

Weighted Dips
1x5 @ BW+5kg

Deadlifts
1x5 @ 130kg(285lbs)

Press
3x3 @ 47.5kg(105lbs)

-Squat was meant to be 1x1 but the first single was terrible. I didn't set up properly, didn't stay focused in the lift and it was much harder than it needed to be. Did a second single and was much happier with it.

-Dips give me a pain in my left shoulder that goes away after ceasing them. It's a dull ache and I'm not really sure what the cause is, this could be a problem as they are a pretty big staple in my training.

-Deadlifts were alright, got the weight up but would like to videotape them next time to check my form and such. Tried to stick to the form I learnt earlier in the week.

-Press was easy, as it was meant to be.

tomv
09-14-2009, 04:31 AM
Week 2
Monday

Squats
5x5 @ 97.5kg(215lbs)

Press
1x2 @ 55kg(120lbs)

Romanian Deadlift
3x8 @ 57.5kg(125lbs)

Weighted Dips
3x5 @ BW+3kg

Planks
3x30 Seconds

-Squats felt pretty good, I made sure to warm up fully before starting. Depth was a bit iffy but I try not to push it too much as I feel like I lose my arch too much. Thinking about making a small box and starting to squat to that so that I know I'm always hitting depth (and also to try and strengthen posterior chain more).

-Press was good, this was my 1RM not too long ago, I don't think this is enough volume though so I might start doing 2x3 or something and still try go heavy as possible.

-RDL's felt good, very taxing on my hands as I was using a Snatch Grip, I will probably alternate between this and regular grip. I was mindful to flex my abs hard to maintain a good spinal position.

-Weighted Dips felt much better tonight then last Friday. I tried a few unweighted ones to test and they felt alright so I added the (small) weight. I've found one particular stretch really helps to get rid of the minor dull ache so I will just continue to do that and stop if the pain resurfaces.

Jboy
09-14-2009, 05:09 AM
Nice workout tom, impressive on the Over Head Press. What type of routine are you doing? It looks like an SS variation.

tomv
09-14-2009, 05:39 AM
It's another Rippetoe program, called the Texas Method. It's fairly similar to Starting Strength but designed for slightly more intermediate lifters. I'm not sure I'm one of them yet but I also don't think I could add 2.5kg to my squat each workout haha.

Jboy
09-14-2009, 06:14 AM
lol.

You gotta become an intermediate at some stage. It'll be good to track your progress for this, I might try this after I'm done with SS. Although something tells me Ripps TM is another strength based routine. I think I'll want a size orientated one after I've got the strength base from SS.

tomv
09-16-2009, 06:27 PM
Week 2
Wednesday

Front Squats
3x3 @ 77.5kg(170lbs)

Chinups
10, 8, 6

Pushups
20, 13, 12

Bent Row
3x8 @ 50kg(110lbs

Planks
3x30 seconds

Stretching

-Front squats were good, my depth is still a bit iffy, I am probably just barely hitting parallel but I find if I go any lower I completely lose lordosis.
-I was meant to do Power Cleans next but I have had sore elbows/wrists all weak and thought it unwise to test. I subbed Bent Rows in instead.
-Chinups were good, I got the same number of reps as last week but with a reduced rest time.
-Pushups, reps were slightly reduced from last week but again was done with a reduced rest time.
-Bent Rows were subbed in for Power Cleans and put after Chinups so as not to affect them. I would like to have some kind of rowing movement in my program so I may have to put it in on Friday or Monday.
-Planks were good, quite challenging when you are focusing on flexing your abs the whole time. I had a 9kg Med Ball placed on my back for the last set and I think that instead of upping the time I will stick with 30 seconds and progressively add weight.

Jboy
09-17-2009, 01:08 AM
Hey mate, just read you post in Unholy's journal... do you have links for the journal? cheers.

LuNa
09-17-2009, 03:02 AM
Hey mate, just read you post in Unholy's journal... do you have links for the journal? cheers.

I think that is the journal ;).

tomv
09-17-2009, 08:46 AM
^^..

Jboy
09-18-2009, 01:26 AM
Ahh I get ya.

Cheers mate.

tomv
09-18-2009, 03:48 AM
Week 2
Friday

Squats
1x5 @ 107.5kg(235lbs)

Weighted Dips
1x5 @ BW+10kg

Deadlifts
1x5 @ 132.5kg(290lbs)

Press
3x5 @ 50kg(110lbs)

Planks
3x30 seconds

-Squats were good, I hadn't initially planned to do a simple 1x5 (instead 1x1, 1x2, 1x3 as the weeks progress) but I think 5 is a more appropriate volume for my current training level. Depth may have been a bit iffy.

-Ring dips were good, no shoulder pain and a bit of a struggle on the last rep. This was only meant to be 7.5kg but I'd left my training journal at home and forgot. I may be able to rig some kind of benching apparatus at my gym so these may not be as common.

-Deadlifts felt pretty solid, was trying to tense my back hard and get a strong hip extension.

-Press was actually meant to be 3x5@47.5kg but without my training journal... 3x5@50kg was a struggle but I may still try 3x3@52.5kg next week, see how I go?

Overall a good session, I watched the movie "Never Back Down" today and whilst it's a cheesy movie it really made me want to try and learn some kind of submission Martial Art (e.g. BJJ or Freestyle Wrestling).

Jboy
09-18-2009, 04:45 AM
Nice little workout there. How's the TM going for you?

'Never Back Down' is a good movie don't let the haters tell you otherwise.

tomv
09-18-2009, 10:03 PM
TM seems to be going good so far, I may through in one or two short conditioning or gymnastic-type workouts in the week though... It's really weird going from training 5 days a week to 3 days a week haha. Hard to make a good assessment though as I'm only 2 weeks in.

benno
09-18-2009, 10:50 PM
TM seems to be going good so far, I may through in one or two short conditioning or gymnastic-type workouts in the week though... It's really weird going from training 5 days a week to 3 days a week haha. Hard to make a good assessment though as I'm only 2 weeks in.

Haha, i had the same probelm. I always trained 5 days a week, now i only do 3. It hell feels like your undertraining to start with but noooooooooo :) Squat'n 3 days a week and increasing weights regularly beats anything - seriously :) My legs have copt'd a hammering my first week on the program. Only another 10 weeks or so to go! Well as long as i can go milking the routine. :) Good luck with your training tom, will keep posted.

benno.

LuNa
09-19-2009, 02:02 AM
I went from working out 0 days to 3 so i feel like im overtraining. Do you like volume day Tom? Its the only reason i dont want to switch to the TM, due to that volume day.

tomv
09-19-2009, 03:12 AM
Volume day for me is still only equates to something like... 10 sets. I'm considering changing to Bill Starr's 5x5 Intermediate (might be called MadCows... I'm not sure). It's really not an issue so far.

ZenMonkey
09-19-2009, 02:11 PM
Volume day for me is still only equates to something like... 10 sets. I'm considering changing to Bill Starr's 5x5 Intermediate (might be called MadCows... I'm not sure). It's really not an issue so far.

Nice efforts man! Yea MadCow = Bill Starrs Intermediate. Madcow is the perfect follow up for Texas Method. Ill be on Madcow after 2-3 more plateaus/deloads on Texas Method. I really love TM though... Ive made the best gains on that compared to any other routine. Madcow is literally the very next step in complexity after TM.

tomv
09-21-2009, 04:15 AM
Week 3
Monday

Squats
5x5 @ 100kg(220lbs)

Press
1x5 @ 55kg(120lbs)

Snatch Grip RDL's
3x8 @ 60kg(135lbs)

Weighted Dips
3x5 @ BW+5kg

Planks
3x30 seconds (9kg Med Ball on back for first two sets)

-I was not expecting a lot from this training session, I got 3.5 hours sleep the night before and then spent approximately 8 hours digging ditches and pouring concrete at work. I was pleasantly surprised

-Squats were good, the last two sets were quite hard but I got them out alright.

-Press was a 5RM, I may leave it at this weight / reps next week.

-RDL's were good, trying to focus on driving the hips back and feeling it in my hamstrings.

-Dips were good, only slight discomfort around right trap near lockout.

-Planks were hard and good.

-I've begun tracking my hours of sleep, my food intake and my weight every morning in order to get more feedback on what is and isn't working and why.

LuNa
09-21-2009, 07:01 AM
Nice effort Tom. I think going into more detail about your diet and sleep patterns is a great idea.

I like the squats, five sets to me seems brutal. What are your goals for the moment?

johnnyo_99
09-21-2009, 07:38 AM
good stuff, Texas Method is a nice program

tomv
09-21-2009, 01:30 PM
@Luna - Goals are really to take Texas Method as far as I can and then move on to Bill Starr's 5x5. I'd like a 100/140/180 Bench/Squat/Deadlift by the end of the year so I will just keep plugging away at it!

@Johnnyo - Yeah thanks mate, I'm really enjoying it and so far every week I've been able to show up and put more weight in the bar which I'm really happy with! Your training is looking great yourself mate.

benno
09-22-2009, 10:52 PM
Week 3
Monday

Squats
5x5 @ 100kg(220lbs)

Press
1x5 @ 55kg(120lbs)

Snatch Grip RDL's
3x8 @ 60kg(135lbs)

Weighted Dips
3x5 @ BW+5kg

Planks
3x30 seconds (9kg Med Ball on back for first two sets)

-I was not expecting a lot from this training session, I got 3.5 hours sleep the night before and then spent approximately 8 hours digging ditches and pouring concrete at work. I was pleasantly surprised

-Squats were good, the last two sets were quite hard but I got them out alright.

-Press was a 5RM, I may leave it at this weight / reps next week.

-RDL's were good, trying to focus on driving the hips back and feeling it in my hamstrings.

-Dips were good, only slight discomfort around right trap near lockout.

-Planks were hard and good.

-I've begun tracking my hours of sleep, my food intake and my weight every morning in order to get more feedback on what is and isn't working and why.

Gratz on the 100kg 5x5 :) Not too bad considering you were digging footings and pouring concrete all day ay? Haha been there, done that :)

Good job tom.

tomv
09-23-2009, 03:58 AM
Week 3
Wednesday

Front Squats
3x3 @ 80kg(175lbs)

Pullups
10, 8, 5

Pushups
20, 16, 10

Hang Power Cleans
3 x 40kg(95lbs)
3 x 50kg(110lbs)
3 x 60kg(135lbs)

Inverted Row
3 x 8

Planks
3 x 30 seconds (9kg Med Ball on back for first two sets)

-Weight will need to be kept the same for Front Squats next week. I was having issues staying upright/keeping it on my shoulders and depth is still iffy as well.

-I was unhappy with my performance on pullups today, I've decided that I'll do Pullups & Inverted Rows on a Wednesday and Bent or T-Bar Rows on a Friday as I think the 3 sets of pulling movements I had programmed didn't really equal to the amount of pushing I am doing.

-I died in the arse on the last set of pushups, my triceps were getting TANKED so maybe I need to take a slightly wider grip... or get stronger triceps. I may cut these off at 3x15 and start working different variants (weighted, one leg raised and such).

-Hang Power Cleans were done just to fool around, kept it light as my left wrist has been giving me trouble the last few weeks, hurts whenever I extend my hand backwards (e.g. when doing a pushup).

-Rows & Planks were somewhat supersetted. Rows are being thrown in to help back strength and also try and improve gymnastic abilities slightly.

tomv
09-25-2009, 07:55 PM
Week 3
Friday

Squats
1x5 @ 110kg(242lbs)

Bench Press
1x5 @ 75kg(165lbs)
1x5 @ 77.5kg(170lbs)
1x5 @ 80kg(175lbs)

Deadlift
1x5 @ 135kg(295lbs)
1x2 @ 135kg(295lbs)

Press
3x5 @ 50kg(110lbs)

-Squats were good, I'll throw up a video of myself soon for a form/depth check and all that jazz. This was a new 5RM and it felt like it :P First three reps were good, last 2 where haaaaaard.

-I've managed to rig up an awesome ghetto bench press in the gym! It's not perfect but it'll do for now. I was trying to work out a new 5RM, 80kg seems to be about it, I may have been able to get 82.5kg but with no spotters I didn't feel like getting pinned.

-Deadlifts felt a bit iffy. My back was solid throughout which I was happy about but I felt like too much weight was on my toes. I did my work set of 5 and then took my shoes off (I've been pulling in weightlifting shoes) and pulled 2 barefoot. These felt better so I may start pulling in flat shoes again to try and get more drive from my posterior chain.

-Press was pretty hard, I imagine I was a bit fatigued from Bench Press though. All good, got the reps and am getting stronger all the time!

tomv
09-28-2009, 03:56 AM
Week 4
Monday

Squats
5x5 @ 102.5kg(225lbs)

Press
1x2 @ 57.5kg(125lbs) supersetted with
1x10 @ 40kg(95lbs)

Snatch Grip RDL's
3x8 @ 62.5kg(137.5lbs)

Weighted Ring Dips
3x5 @ BW+8kg

One Arm KB Row
2x10 (each arm) @ 24kg(53lbs)

Planks
3x30 seconds (12kg KB on back for all 3 sets)

-Squats felt good, challenging but I felt I maintained good form throughout. I'm still slightly iffy about depth so I will have to throw up a video.

-Press was simply a test, I may attempt to do 3 reps at 57.5kg next week and superset with 40kg or drop back to 55kg and go for as many reps as possible.

-RDL's felt good, felt plenty of stretch and the hamstrings.

-Dips were ok, still some slight discomfort in my right arm, in the top portion of the movement (concentric phase).

-KB Rows thrown in as I want to try strengthen my back and get a bit more Rowing in the program.

-Planks were good, 12kg is challenging.

-I'm worried this may be a bit too much volume and I'm trying to do too many things at once... I will keep this up for 2 weeks and see how I go and if necessary start removing some exercises.

tomv
09-29-2009, 05:59 AM
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1x5 @ 110kg(242lbs) from last friday.

LuNa
09-29-2009, 06:09 AM
That looked pretty good Tom. The last one was a grinder, wow! Do you feel extreme stiffness or soreness in your lower back?

sharkall2003
09-29-2009, 06:16 AM
Very,very impressive squatting. Depth was great. Knees did not sway forward. Back was straight. Everything was great. Keep up the work.

tomv
09-29-2009, 06:49 AM
No soreness in my back whatsoever Luna.

Thanks Shark :D.

Joe Black
09-30-2009, 01:51 AM
form looked awesome and good job on the 110KG.

Not so sure about the shorts though lol ;)

tomv
09-30-2009, 04:31 AM
Week 4
Wednesday

Front Squats
3,2,3 @ 80kg(175lbs)

Chinups
1xBW+20kg(45lbs)
1xBW+24kg(53lbs)
5xBW+12kg(25lbs)
3xBW+12kg(25lbs)

Pushups
3x15

-A short session tonight, I'm going to a gymnastics class tomorrow night and got told by my mate that I'd be plenty challenged by that so I didn't feel the need to push it too much.

-Front squats were alright, still some pain in my wrist and difficulty in staying upright and getting full depth. I'll throw up a video soon for comments on it. Dropped the bar on the 2nd set because I wasn't focusing.

-Just messed around with chinups today, other people in the gym were going for max weighted chinups and I thought I'd give it a shot. I failed on 27kg and 28kg as well, sort of dissappointed that it hasn't gone up but I haven't been doing a lot of chinup work I guess... I may start doing 3x5-3x8 weighted chinups starting with around 5kg.

-Decided to try 3x15 pushups, then maybe 3x16 next week up to 3x20.

benno
09-30-2009, 11:51 PM
Impressive weighted chins tom!

Also great vid on your squats, good depth!! :hello:

sharkall2003
10-01-2009, 06:41 AM
Weighted chin-ups? I do ASSISTED chin-ups.

tomv
10-03-2009, 03:53 AM
Week 4
Thursday

This wasn't a regular session, I was fooling around at a gymnastics gym. Fooling around probably aren't the right words, perhaps humiliated?

Floor Exercises
Forward Rolls
Handstand to Forward Roll down a wedge

Rings
Inversions
Attempted some tuck holds for lever training

Parallel Bars
Swinging
Walking on hands along the bar

Tramp in to Foam Pit
NOW THIS IS FUN
Front Flip
Attempted Back Flip
Belly Flop

- Core and arms really challenged by the stuff on the parallel bars.
- I may keep this once a week/fortnight as I do enjoy fooling around like this and I think it's a good way to keep the body limber beyond barbell training.
- I have a pain in my left wrist that I need to sort out and get rid of. Whenever it's bent backwards to even 90 degrees and weight is applied, there's a dull ache which rapidly intensifies with added force. Think the hand position of a pushup, this causes me a lot of pain and is quite annoying.

tomv
10-03-2009, 04:09 AM
Week 4
Saturday

Trained at my mate Damo's Gym in Milperra. Big thanks to the boys there, all good guys and bloody funny.

Squats
Cambered bar with Strong Bands (from westside), down to a Milk Crate!
5 x Bar
5 x 60kg(135lbs)
5 x 100kg(220lbs)
2 x 120kg(265lbs)

Plain Ole Straight Bar Squats. No Bands, No Box.
5 x Bar
4 x 60kg(135lbs)
3 x 100kg(220lbs)
1 x 120kg(265lbs)
1 x 130kg(285lbs) PR!
1 x 135kg(295lbs) Better PR!

Deadlift
5 x 60kg(135lbs)
5 x 100kg(220lbs)
3 x 140kg(315lbs)
5 x 100kg(220lbs)
3 x 140kg(315lbs)

Bench
3 x 5 @ 80kg(175lbs)

1 Arm DB Rows
2 x 10 @ 27.5kg(60lbs)
1 x 15 @ 20kg(45lbs)

Wide Grip Pullups
5, 5, 4

- Cambered bar squats with all the additional jazz was done just as a warmup and to fool around with equipment I don't normally have access too. Bands are fun, crazy tension at the top and with the walkout haha.

- Happy with my squat PR, had people watching on depth who said it was good.

- I suck at deadlifting. It's driving me crazy. I don't feel like I can stay tight and I think it is more an issue with my setup then strength. But what do I know?

- Bench was good, I may start benching twice a week and just do ring dips on wednesday as light, high rep work.

- First time doing wide grip pullups, interesting how much harder they are.

- Post training meal at Hungry Jacks haha. I don't normally eat fast food but I was happy with my PR and figured I'd treat myself.

MPB
10-03-2009, 12:49 PM
Nice PRs man. Looks like you're getting stronger!

So how have you been, how's life treating you? Thanks for the comments on youtube, too :D

tomv
10-03-2009, 07:52 PM
Cheers MPB, just trying to chase your beastly self haha. I'll be happy when I can Squat your Bench PR ;-).

Life's good mate, work is physically tough but mentally easy, school is cruisy (though I should probably be putting in a bit more effort), gym is good, girl is good so that pretty much makes me a happy man. What about yourself?

MPB
10-03-2009, 10:07 PM
Well, my life is boring. I'm looking for a job so I can pay for school. No such luck yet, though. That leaves me with lots of time which I can use to focus on my workout.

tomv
10-05-2009, 03:24 AM
Week 5
Monday

Squats
5x5 @ 107.5kg(235lbs)

Press
2x2 @ 57.5kg(125lbs)
1x12 @ 40kg(95lbs)

Snatch Grip RDL's
3x8 @ 65kg

Walking Lunge
*Holding a 20kg Plate Overhead*
A total of 200m in about 5-8 minutes

Planks
3x30 Seconds (16kg KB on lower back)

1 Arm Rows
2x15 @ 24kg

- Squats were good, I jumped 5kg instead of 2.5kg this week. I was feeling strong and I think I was hitting the right depth though my lower back was a bit sore in the earlier sets which may be something to be mindful of. I know I have a certain degree of tail tuck at times and I may not have warmed up adequately before the session or just need to put more effort in to stretching again.

- Press has stalled a little, I may drop back down to 55kg next week and try pump out as many reps as possible and then wait a week or two before going back up to 57.5kg

- Snatch Grip RDL's felt great, I really feel a stretch in the hamstring as I go down and I'm trying to be mindful that I extend at the hips to bring the weight back up.

- The Lunge wasn't programmed but I was yelling at a few guys doing a WOD and one of them told me to shut up or pick up a plate. So... I picked up a plate. Tanked my shoulders and legs.

- Planks were good, quite challenging with this weight so I will probably stop advancing weight for a little while and make sure I'm still doing the exercise correctly (with my abs and not my lower back tendons :P).

- 1 Arm Row was nothing special, I'll probably do it till I can get a set of 20 good reps and then maybe try move to something heavier.

tomv
10-07-2009, 06:12 PM
Week 5
Wednesday

Overhead Squat
3 x 5 @ 55kg(120lbs)

Deadlift
3x5 @ 100kg(220lbs)

Pushups
3x17

Pullups (palms out)
7, 6, 5

Planks
3x30 Seconds (16kg KB on lower back)

- OH Squats were done as a substitute for Front Squats. I haven't done them in a while, I have wicked DOMS from the Lunges on Monday and I figure it's only meant to be a light exercise anyway.

- Deadlifts were done to try and work on my form more. I felt my form was alright during the lift but I need to focus when I set up. I worry so much about pulling correctly I don't set up right which puts me in all the wrong positions anyway. Shoulders back, Shoulder blades down and tight and pack down hard... This is what I should be saying / doing.

- Pushups were pretty easy, had some decent breaks in between though as I was helping spot a few people in the gym. Say 5 minutes.

- I'm probably going to alternate hand positioning in my pullups, just for variation. As I was doing pullups tonight I was noticing a dull pain in the back of my left shoulder, not sure what this could mean but maybe some kind of rotator cuff issue?

- Planks were alright, still challenging.

- Post training meal of a heap of Chinese food at dinner with a friend. Spicy pork, honey chicken, lemon chicken, BBQ Pork, steamed rice. I ate a lot.

- As long as my weight stays under 98kg atm I'm happy. After the Matti Tikka I'd like to do a cut down to sub 90kg (say 88kg) which should hopefully take 1-2 months at the most.

LuNa
10-07-2009, 09:22 PM
Nice work Tom. Good job on going for form on the deadlift.

Chinese food!:drooling:

Stumprrp
10-08-2009, 07:18 AM
excellent PWO meal, thats what im talking about

tomv
10-10-2009, 09:01 AM
Week 5
Friday

Squats
1x5 @ 117.5kg(260lbs)

Bench
3x5 @ 82.5kg(180lbs)

Deadlift
4x3 @ 140kg(315lbs)

Bent Row
2x10 @ 50kg(110lbs)

Sled Pull
*Done up Carpark Ramp of approximately 40-50m(120-150ft)*
40kg Sled in 20.86 seconds

Press
3x5 @ 50kg(110lbs)

- Squats were very hard, that felt very close to my 5RM. I videotaped my set but because of the clothes I was wearing it was very hard to tell if I was hitting the right depth.

- Bench was hard, but the motivation was also strong. Training alone it runs something like "Push this up, or get pinned."

- Deadlift is ****ed. I am backing the weight back to 120kg and making 2.5kg increases until I am happy with my form. I am rounding in the middle of my back still at 140kg and I think it may be because I never progressed slowly towards it and instead simply found out one day I could pull something that heavy (without good form) and figured my back would catch up. It hasn't.

- The rest of the session was done with big gaps in between sets and exercises as I had to help run the gym. Doesn't really worry me as I got the bulk of my training out of the road and I love helping out with the sessions.

- Bent Row was done with what I thought was as strict a form as possible, I may stick to this weight again next week and aim for more reps.

- Sled Pull was lots of fun, I wouldn't mind throwing these in on a Saturday as a bit of GPP.

- Press hammered me, I felt very weak but this may have been because I was tired and also due to my earlier attempts on the bench.'

- Right so I need to be wary of my diet, getting a bit too relaxed now and I know for myself it is a slippery slope. I will allow myself to eat to recover but not chow down on junk food just because I'm being lazy.

tomv
10-10-2009, 09:09 AM
The "Ghetto" Bench Set-Up.

http://img10.imageshack.us/img10/8689/img0241w.jpg

LuNa
10-10-2009, 03:56 PM
Lol, nice setup!

tomv
10-11-2009, 04:56 AM
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Sled Drag from Friday's session.

My hair looks freaking ridiculous, time for a haircut haha.