20/10/07-Fasting 17h21/10/07-Wu: Jump rope (200/25/75)/DROMWorkout #280kg wow, don't know how that happened...-BS: 97.5 x 5 x 3Solid. Form still holding.-Presses: 42.5 x 5 x 3Ugly. Lots of lean on the last rep. Stay put.-Power Cleans: 60 x 3 x 260 x 150 x 355 x 3 x 2Was going strong but then failed and couldn't get going again. Go 58.5-L Pull-ups 5/4/3/3/3/3/3-3 Rounds:10 OH-Lying Hip Swings, 20kg10 OH Sit-ups, 10kg19/10/07
-fasting 20h18/10/07
-Fast 19h to Pre-WO
-WU: 300 Jump Rope/DROM
Workout #1
78.4kg
-BS 96 x 5 x 3
Solid. Keep going
-BP 66 x 5 / 66 x 4 blah / 65 x 5
Try 66 again. Tough is out.
-DL 135 x 5
Pretty ugly
-W Pull-ups: 10kg x 5 x 3
-Windmills: 17kg x 3 x 3 per side
Average weeks weight: 78.5kg/173lbs17/10/07
-Fasting 23h16/10/07-Fast 20h to Pre-WOWorkout #278.4kg-BS: 95 x 5 x 3-Presses: 43.5 x 5/42.5 x 5 x 3stick with 42.5-Power Cleans: 57.5 x 3 x 5Try 60-3 Rounds:10 Overhead Lying Hip Swings, 20kg10 turkish sit-ups, 17kg15/10/07-Fasting 19h14/10/07-WU:Jump Rope/DROMWorkout #178.6kg-BS 95 x 5 x 394kg was heavy but 95 was heavier. Stay put for one more session.-BP 65 x 5 x 3Stay for one more session-DL 135 x 4Blah. This was heavy and my form felt like shit on the 4th rep so I bailed on the 5th.-W Pull worked up to 20 x 3 x 3-3Rounds:5 OH Sit-ups, 20kg10 Kneeling Evil WheelPutting together some nice workouts. Feeling much better too. The scales been going up pretty consistently too but I think its probably because I'm fasting all day and eating a huge ass meal before I weight in. Regardless I don't feel that much heavier and the weight seems to be lean...Lifting shoes are also treating me well; they're making a huge difference on the squats and my cleans feel much better too.Keep grinding.13/10/07
-Fasting 21h12/10/07-Fasting 20h11/10/07-fasted 21h to pre-workout-WU:Jump Rope/DROM/pull-upsWorkout #278.4kg-BS: 94 x 5 x 3Fucking heavy. Stay 94 unless I end up taking 2 days off.-Presses: 40x5/42.5x5heavy but go up to 43.5kg-Clean: 55 x 3 x 5Not too bad. Try 57.5kg-W Pull-ups-played around with some floor wipers like on the 300 WOD. Easier than they look.11/10/07-fasting 20h09/10/07-fasted 19h to pre-workoutWU=Jump Rope/DROMWorkout #178.8kg Happy Thanksgiving!-BS: 92.5 x 5 x 3Felt good. Go 94.-BP: 64 x 5 x 3Solid. Go 65.-DL: 130 x 5Easy. Go 140.-Stretch-3 Rounds:10 Lying Hip Swings10 Kneeling Evil WheelSolid Session. The back squats felt good and I think my shoes arrived today so I hope that helps with form. Feeling better lately; hip not so tight and my neck and shoulders are feeling better. I was doing the math and I realize that my strength to bodyweight ratio is pretty much the same since I started Oly-lifting and gaining weight. Not what I had in mind but it beats it being nothing but pure fat. I've come to the conclusion I went at the whole Oly-lifting thing the wrong way. I Should have kept doing CF and did the OL stuff once or twice a week just working on form for Cleans, snatches and jerks instead of trying to gain strength and power with it. Because of the skill involved, strength and power gains are going to take a long time. If all I can snatch is 40kg because of technique, it won't matter how much I eat and weight I gain, the bar just won't get heavier and I won't get stronger lifting the same weight untill that skill increases. Back to the squat rack.Goals by New Years:Back Squat 135kgBench Press 90kgThere are 0.5kg plates at my gym so I figure I throw on a kg/session, push hard, sleep good and eat well and it'll come.07/10/07-fasting 15h to Post-Workout-WU: DROM/ JumpropeWorkout #277.4kg while fasted, shit-BS: 90 x 5 x 3Felt good. Aerobic capacity slowed me down, how sad. Go 92.5.-Jerks: 60 x 3 x 5Not too bad. Try 61.-Clean: 55 x 3 x 5Ugly. Hard to believe after 4 months of Oly-lifting this is about the best I can do...-Weighted Pull-ups: 10x3/15x3/17.5x3/20x3x3-3Rounds: 10 OH-Sit, 15kg/ 3Windmills per side, 17kg-Stretch06/10/07
-fasting 19h05/10/07-fasting 17h to pre-workout-WU: DROM/ 3R: CindyWorkout #176.8kg-BS: 90 x 5 x 3Feels alright. I'll stick here for a another workout or two.-BP: 60 x 5/62.5 x 5 x 2Good. Grind away.-DL: 120 x 5This was easy but I didn't want to go much heavier as it's been 5 months since I've deadlifted3 Rounds:20 Russian Twists, 15kg7 Kneeling Evil Wheels-weeks average weight: 77.3kgTime for a review of things:It's been 4 months now since I've started Oly-lifting in hopes for some improvement in technique, skill and most importantly strength. I decided today that I am seriously out of shape and feel like shit. I've gained about 15lbs/7kg in the last 4 months with negligible strength gains. In fact, I've gained more strength in the past while losing weight than I have in the last 4 months while gaining weight. Along the way I've lost a number of other physical attributes such as endurance, stamina, bodyweight skills/ability, recovery/GPP, strength endurance and so forth. I am winded walking up stairs and sets of 5 on the back squat feel like cardio. I am in pain. My shoulders, neck, upper back, hips, wrists all hurt. Some nights, I wake up in the middle of the night because of numbness in my hands and fingers. All of this I could put up with, grind away at, and continuously smash my head into a wall until I made some sort of progress except for one simple fact; I'm not having fun. Fitness, to me, is about having fun and feeling great. It's been a good while since I've felt either.The last couple weeks I've been having to drag my ass to the gym and each time I've sat out in the parking lot contemplating if I should go in for a workout or not. Today I forced myself in, said fuck the template and just did some heavy lifting SS-style. It felt good plus I didn't have to spent 2 hours working out and still not have time to stretch and do core work. So that's the plan from here on in, some solid heavy lifting SS-style. My Oly-lifting experiment hasn't been what I had hoped and I know it's probably shit that I'm copping out after only 4 months but like I say, I'm not having fun so why do it? Life is just way too fucking short.Goal: Strength3 days a week, rotating days:Workout #1:Back Squat 5 reps X 3 setsBench Press 5 reps X 3 setsDeadlift 5 reps X 1setWorkout #2:Back Squat 5 reps X 3 setsJerk 3 reps X 5 setsClean 3 reps X 5 sets04/10/07
-fasting 18h03/10/07PR Week Day 277.4kg-SQ.SN: 25x3/32.5x3/40x2/45x1/45xF/40x1-B.N.Pr: worked up to 47.5x1 new PR-FS: 62.5x3/77.5x3/90x2/100x1/105x1/107.5x1 just about-WPull-ups: 15kg x 3 x 5-3 Rounds of:10 overhead sit-ups, 10kg plate10 Back ext, 10kg plateSnatches suck as per usual. Behind the Neck Press just keeps going up; just about did 50kg. Just about hit 107.5kg on the front squat.Fasted 19h to pre-workout
10/02/07 -fasting 18h01/10/07PR Week Day 1 77.8kg bloody heavy -JKxRk:35x3/47x3/57x3/65x2/65x1/65x1/70x1/72.5x1/75x1/77.5xFx2 Pretty good. 75 felt pretty light. 77.5 just about there. -GM: 45-57-72-80-90X5 -BS: 60x5/75x5/92x3x3 -BP: Worked up to 77.5x1 -3 Rounds: 10 Russian Twist, 10kg 7 Kneeling Evil Wheel -Stretch Not too bad. Was hoping for more on the bench but alas. The only way I seem to be able to gain strength is by gaining weight. Any strength gains that I make seem to parallel my weight gain. Just about jerking bodyweight though... Fasting Note: I'm going to start fasting even on training days and end it with a big salad pre-training. Protein, olive oil and spinach/lettuce. PWO; piles of veggies, squash and protein. Pretty much 2 meals per day; my weight gain stalled a bit the last week but I figure with more fasting I can gain a bit more kg on 2300cal. 28/09/07 WU: Joint Mobility Week 3 Day 3 76.8kg -P.Pr: 22.5x5/30x5/35x5/40x5/42.5x5 -P.JK: 32.5x3/37.5x3/42.5x3/47.5x3/50x3 -GM: 45x5/55x5/62.5x5/72.5x5 -BS: 60x5/75x3/87.5x3/97.5x3/107.5x3 -Stretch -Wingmills 17kg x 5 x 3 -Kneeling Evil Wheel 3 x 7 Week average weight: 77kg 27/09/07 -Fasting 20h 26/09/07 WU: Joint Mobility Week 3 Day 2 76.8kg -CL.PL(50): 35x4/40x3/47.5x3 -FS(105): 52.5x5/62.5x5/75x3/80x3/85x3 -SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2 -BS(110): 60x3/72.5x3/95x3x3 -B.N.PR(45): 22.5x5/27.5x5/32.5x5/35x5 -Stretch Took it easy on the squats tonight. My right hip has been killing me lately so I didn't do the rx'd 90%x4repsx2sets, which I fucking hate. Haven't been enjoying lifting lately, lack of progress I suppose and same old template over and over...had to drag my ass there tonight for a later WO, which was actually pretty good. Met another lifter there who had started around the same time as I and who is lifting pretty close to me. Might have to lift later at night more often. Finished off with a stretch, which has left my hip feeling better today. 25/09/07 -fasting 20h 24/09/07 WU: Joint Mobility Week 3 Day 1 100 min 77.4kg -SN.PL: 25x5/30x3/35x3 -DR.SN: 30x3/35x3/42.5x3/45x2/47x2 -SQ.SNXHG: 25x3x2/30x3x2/35x2x2/37x2x2/40x2 -JK: 37.5x4/45x4/50x3/57.5x3/62.5x3 -FS: 52.5x4/67.5x4/77.5x4/85x3/90x3 -3Rounds: 7 Kneeling Evil Wheel60sec plank7 Lying hip swings -Stretch Sluggish day. Not the best session. 23/09/07 -fasting 17h 22/09/07 -fasting 20h -climbing 21/09/07 -WU: 3R Chelsea Week 2 Day 3 100min 76.8kg -JK (72.5): 37.5x3/45x3/50x3/57.5x3/62.5x2/65x2x5 solid -GM (90): 45x5/55x5/65x5/72.5x5/82.5x5 getting easy -BS (115): 60x5/75x5/87.5x5x2 yawn -BP (77.5): 40x3/47.5x3/55x3/62.5x3/70x3 solid -3 Rounds: 7 Kneeling Evil Wheel 60sec plank 7 Turkish sit-ups 30sec cobra hold 7 GHS Rest one min Solid Session. Jerks getting better and better. -Late night climb Average week's weight: 77kg still gaining and up 0.5kg from last 20/09/07 -Fasting 20h 19/09/07 WU: JM/BW movements Week 2 Day 2 95min 77.4kg still gaining away... -C&J (70): 35x2+2/40x2+2/45x2+2/50x2+2/55x2+2/(57.5x2+2)x5 heavy but alright -BS (115): 57.5x3/70x3/80x3/92.5x3/97.5x2/102.5x2/110x1x4 heavy as sin. was suppose to be for doubles but there was just no way... -B.N.Pr (45): 22.5x5/27.5x5/32.5x5/35x5/40x5 fuck yeah -5R: 7 Evil Wheel/5 Back ext. 10kg 18/09/07 -Fasting 19h -Climbing 17/09/07 WU: JM/3R - 10 pull-ups/10 OHS Week 2 Day 1 76.8kg 90min -SQ.SNxHG : 25x5/32.5x5/37.5x3x3 my coach said they looked good but they felt f'in heavy -SQ.SN : 25x3/30x3/35x3/37.5x2/40xF I'm going backwards on the snatch. -P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2 easy -FS: 52.5x4/70x4/85x3/95x3/100x1 manged 95x3 for the first time and with easy. 100 was a bit heavy but I stopped myself for some reason; should have kept going. No sleep=not thinking. On 5 hours sleep and a long day going into this session; had to make on emergency caffeine stop. Snatches were just ugly, which seems to be a common theme as of late and it's really quite frustrating; this was one of those sessions that makes me wonder why I'm even bothering Oly lifting and perhaps just heavy lifting would provide me with better results but I'll keep at it and give it a year. Front squats were strong as were the push jerks. Tired and ended it there. 15/09/07 -Fasting 20h -Climbing 14/09/07 -WU: Joint Mobility/Pull-ups Week 1 Day 3 85 min 77.0kg -P.Pr22.5x5/30x5/35x5/40x5/42.5x5 -P.JK: 32.5x3/37.5x3/42.5x3/47.5x3/50x3 -GM: 45x5/55x5/662.5x5/72.5x5 -BS: 60x5/75x3/87.5x3/97.5x3/110x1 -WindMills: 17kgx3Rx4S -W Pull-ups: 10kgx3Rx5S My legs were killing me from the last sessions 102.5x4Rx2S squats so I only managed 110x1, which should have been for 3 but oh well. 97.5x3 was soild. Still managing to gain weight while fasting and eating what seems to be considered a bare minimum. This shouldn't really come to much surprise to me. I look at the rest of my family and they eat reasonably well yet they're all a bit on the plump side... -Late night Climb 13/09/07 -Fasting 21h 12/09/07 WU: Joint Mobility/3R Cindy Week 1 Day 2 90 min 76.0kg -CL.PL(50): 25x4/30x3/35x3 -FS(105): 52.5x5/62.5x5/75x3/80x3/85x3 -SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2 -BS(110): 57.5x6/70x6/80x4/92.5x4/97.5x4/102.5x4x2 -B.N.PR(45): 22.5x5/27.5x5/32.5x5/35x5 -Evil Wheel Fun Cleans popped up pretty nice. Gotta remember to stay tight, arms loose, slow and contolled up to power position and bam. Squats fucking sucked, in a good way. I cheered when I was done. 11/09/07 -Climbing -Fasting 23h to post climb 10/09/07 WU: Joint Mobility/BW circuit Week 1 Day 1 100 min 76.4kg -SN.PL: 25x3/30x3/35x3 -DR.SN: 30x3/35x3/42.5x3/45x2/47x2 -SQ.SNXHG: 25x3x2/30x3x2/35x2x2/37x2x2/40x2 -JK: 35x4/42.5x4/50x3/57x3/62x3 -FS: 52.5x1/70x4/80x4/85x3/90x3 -W Pull: 15x5/4/3/2 -Turkish sit-ups: 17x10x3 Good session; the Snatches from hang felt really good, which has got me thinking; how much can I snatch from the hang position? 03/09/07 WU: Joint Mobility. PR Week Day 3 76kg -BS(110): 60x5/75x4/85x3/95x2/105x1/110x1/115x1/117.5xF/117.5F Well finally hit a new PR on the back squats. 115 was rather easy and I think I could have hit 117.5 if I had a spotter to yell at me. -C&J(70): 30x1/35x1/40x1/45x1/50x1x3/55x1x3/60x1x3/62x1/65x1/67.5xF/60xF I seem to be going backwards on the Oly lifts. I did 70kg once, I think... -W Pull-ups: 10x3/15x3/20x3/25x2/20x2 Been a long time since I've done these and man I suck at them. -Windmills: 17kgx5x3 Thought I'd post what my revamped diet looks like for better tracking. 20 Protein Blocks (eggs, chicken, fish) = 560 Cal 6 Carb Blocks (3 starches PWO, 3 veggies) = 270 Cal 113 blocks fat (20 blocks from my protein sources the rest from olive and coconut oil and nuts) = 1254 Cal Approximately 2300 Calories. Meals divided into 2 proten/veggie/fat meals and a protein/carb PWO meal. Fasting about 3 times a week, sometimes 4 with fasts lasting about 20 hours usually with a climbing session if anything during them. Lifting 3 times a week. I'll see how this goes and see if I need to up the fat. 2500 was too much and I gained way too much weight in too short a time without seeing much strength increases. 03/09/07WU: Joint Mobility. 100 JR/10 Pull & push/15 Sit-ups & Squats PR Week Day 2 77kg (WTF?) -Snatch(47.5): 30x1x3/35x1x3/40x1x2/42.5x1x2/45xF/42.5x1x2/45x1/45xF/45xF I keep telling myself stay with it, keep grinding away and my form and technique will come along... -Dr.Snatch(60): this was just a fucking gong show and I quit halfway through. My head was just not in it. -B.N.Pr(42.5): 22.5x5/25x4/30x3/35x2/40x1/45xF/42.5x1/45x1/47.5xFOk, so I can behind the neck press the same amount as I can snatch...I'm a fucking anomaly. -FS(105): 60x3/70x3/75x3/95x2/100x1/105x1/107.5xF The 105 was a bit easy. I'm sure I could have hit the 107.5 if I had had a spotter... Thought I'd just post what my diet my and template looks like. My goals are strength, power and size. I lift at a weightlifting club with competitive lifters, an experienced coach(?), with full weight sets. Age 26 y/o 5'-10" 77kg My diet is 100% paleo (don't remember the last time I ate grains), I fast 16-22 hours about 3 times a week. I'm eating about 2500 calories per day with about 20 blocks protein, 6 blocks carbs and the rest fat which is around 110 blocks. I divide my meals into protein/fat and protein/carb meals with about 1carb block of veggies (celery, lettuce, cabbage...) per meal and 3 blocks of squash at my carb meal PWO. Protein from eggs, tuna, chicken, salmon. Fat is mainly from olive oil and some nuts. The only number that seems to be going up consistently is the one on the scale so I'm thinking I need to drop some fat intake a little and go for about 2300 cal. Outside weightlifting I try and get out indoor wall climbing about 2-3 times a week. Some weeks I only get out once. 03/09/07 WU: Joint Mobility. 3R - 10 Leg Swings/10 Kicks/10 squats PR Week Day 1 90 min -JK(70): 50x1x3/55x1x3/60x1x3/62.5x1/65x1/67.5x1/70x1/72.5x1/75xfA PR sort of. Had a bit of a press out at the end but I'll take 'em where I can. -GM(90): 45x5/57.5x5/72.5x5/80x5/90x5 -BS(110): 55x5/72.5x5/87.5x3x5 -BP(77.5): 40x3/47.5x3/55x2/65x2/72.5x1/75x1/77.5xf -Stretch I hate PR days; they shatter my confidence. The only thing that seems to be going up is the number on the scale... 01/09/07 Week 1 Day 3 55 min 75.2kg Fasting 20h+ -P.Pr(57.5): 22.5x5/30x5/35x5/40x5/42.5x5 -P.JK(62.5): 32.5x3/37.5x3/42.5x3/47.5x3/50x3 -GM(90): 45x5/55x5/662.5x5/72.5x5 -BS(110): 55x5/72.5x3/82.5x3/95x3/105x3 solid 31/08/07 -Fasting 20h -Long Stretch 30/08/07 WU: 10 pull-ups/10 push-ups/15 Sit-ups/15 squats Week 1 Day 2 Fasting 18h+ 85min 76.4kg -CL.PL(50): 25x4/30x3/35x3 -FS(105): 52.5x5/62.5x5/75x3/80x3/85x3 -SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2 eazy peazy -BS(110): 55x6/67.5x6/77.5x4/87.5x4/95x4/100x4x2 heavy and dne -B.N.PR(42.5): 22.5x5/27.5x5/30x5/32.5x5 -Evil Wheel Fun 28/08/07 WU: 100 JR/10 pull-ups/10 push-ups/15 Sit-ups/15 squats Week 1 Day 1 80min 76.6kg -SN.PL (50): 25x3/30x3/35x3 -DR.SN(60): 25x3/30x3/37.5x3/42.5x3/45x2/50x1 -SQ.SNXHG(47.5): 25x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2 -JK (70): 35x4/42.5x4/50x3/55x3/60x3 -FS (105): 52.5x1/70x4/80x4/85x3/90x3 Turkish Sit-ups 17kg x 3 x 5 Windmills 17kg x 3 x 5 Weights were light today. Snatches felt really good. 26/08/07 WU: 100 Jump Rope/15 Pull-ups/10 Push-up/15 Sit-ups/15 Squats Week 2 Day 3 75min 74.8kg -JK (70): 35x3/42.5x3/50x3/55x3/60x2/62.5x2/65x2x3/67.5x2 -GM (90): 45x5/55x5/65x5/72.5x5/82.5x5 -BS (110): 55x/72.5x5/82.5x5x2 -BP (75): 40x3/47.5x3/55x3/62.5x3/70x2 -Windmills 17kg x 3x5 -Evil Wheel -Stretch Solid session. Jerks felt awesome 23/08/07 WU: 100 Jump Rope/10 Pull-ups/10 Push-up/15 Sit-ups/15 Squats Week 2 Day 2 85min 74.8kg -C&J (70): 35x2+2/42.5x2+2/45x2+2/50x2+2/52.5x2+2/(55x2+2)x5 -BS (110): 55x3/67.5x3/77.5x3/87.5x3/95x2/100x2/105x2x4 -B.N.Pr (42.5): 22.5x5/27.5x5/30x5/35x5/37.5x5 Solid session. Used a little bit lighter weight on the C&J's than in the past and I think it's for the better. Instead of struggling through with the heavier weight with shitty form, I'm better off using 2.5kg less and having a much cleaner form and feeling the power position and shrug...just a thought at least. Squats were solid; I'm rather interested in testing my max again... 22/08/07 -Fast 22 1/2 hours -climbing 21/08/07 WU: 100 Jump Rope/21 KB swings, 17kg/12 pull-ups Week 2 Day 1 75min 75kg Fasting 16h -SQ.SNxHG : 22.5x5/30x5/35x3x3 -SQ.SN : 22.5x3/30x3/32.5x3/35x2/37.5x2/40x1/40xF fucking ugly -P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2 -FS: 52.5x4/67.5x4/85x3/95x2x2/95x1 -Core: Turkish sit-ups: 17kgx5x3 -Stretch Good bad and ugly. My snatch is just nasty. The power snatches from hang felt great; they were popping up no problem, I could really feel the power position and explosion off my heels. The squat snatches on the other hand were terrible; I need to lift when my coach is around to yell at me. It's that first pull and starting position that I've fucked up and need correction. Front squats were alright, not to template rx but good and heavy. I figure since I suck at the Oly lifts and am just learning them, I NEED to be lifting hard and heavy on the conventional lifts; the Olys will come with time. -ClimbingNote: I'm repeating my template for another couple weeks instead of going for a PR week. The first two weeks of the cycle were just pathetic and it's only untill now that I'm feeling back into the swing of it all. 20/08/07 -Sitting on my ass -Fasting 17h 19/08/07 WU:Joint Mobility Week 3 Day 3 65min 74.8kg Fasting 16h -P.Pr(57.5): 22.5x5/30x5/35x5/42.5x5/45x5 -P.JK(62.5): 32.5x3/37.5x3/45x3/47.5x3/50x3 -GM(90): 45x5/55x5/65x5/72.5x5 -BS(110): 55x5/72.5x3/82.5x3/95x3/105x3 -Windmills: 17kgx5x5 -Stretch More goodness all through and through. Overhead stuff felt nice and light, core feeling really sore so the goodmornings felt a bit heavy & the squats were all good. Managed 105x3 without a spot and decent form albeit a little bit long between reps. Strength finally feels back to par. 17/08/07 WU:3Rounds of: 10 pull/10 push/15 sit-ups/15 OHS Week 3 Day 2 80min 74.8kg -CL.PL(50): 25x4/30x3/35x3 -FS(105): 52.5x5/62.5x5/72.5x3/80x3/85x3 -SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2 -BS(110): 55x6/67.5x6/77.5x4/87.5x4/95x4/100x4x2 -B.N.PR(42.5): 22.5x5/27.5x5/30x5/32.5x5 About bloody time. Finally feel like I'm back in the swing of things and can lift some heavy weights. Everything was really clicking and at times felt light. Managed the 100x4x2 back squats without a spot; not the prettiest form and a little long between reps but got 'er done. -Core: Evil Wheel fun -Stretch: Andrew style 15/08/07 WU:Joint Mobility Week 3 Day 1 70min 74.5kg Fasting 18h -SN.PL (50): 25x3/30x3/35x3 -DR.SN(60): 25x3/30x3/37.5x3/42.5x3/45x2/50x1 -SQ.SNXHG(47.5): 25x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2 -JK (70): 35x4/42.5x4/50x3/55x3/60x3-FS (105): 52.5x1/70x4/80x4/85x3/90x3 Feeling back into regular form for the first time; managed all the required weights as per my template sans the drop snatches where I failed on the last set because of stupidity. Snatches were a bit ugly as usual but it's a learning process, or so I keep telling myself. Front squats were good though; if I suck at the Oly lifts I might as well be squating and lifting the slow lifts hard... I gotta start lifting when my coach is around. I need a set of eyes on me to watch my form and yell slogans at me. I'm there to learn and I need to a teacher to do that. 14/08/07 -Climbing -Fasting +16h 13/08/07 -WU: 4R Chelsea Week2 Day3 75min 74kg Fasting 15h -JK (70): 35x3/42.5x3/50x3/55x3/60x2/62.5x2/65x1x3/60x2x2/62.5x1 -GM (90): 45x5/55x5/65x5/72.5x5/82.5x5 -BS (110): 55x/72.5x5/82.5x5x2 -BP (75): 40x3/47.5x3/55x3/62.5x3/70x2 Second time around doing a strength session while fasting and again not too bad. Felt a little bonked later on though. Strength still a bit down but getting back up there. C&J were the only thing not to template but they never are. Just keep grinding I guess... -Climbing 12/08/07-Fasting 20h 11/08/07 -Climbing 10/08/09 -WU: 15 pull/push/sit/squat Week 2 Day 2 80min 73.5kg Fasting 17h -C&J (70): 35x2+2/42.5x2+2/45x2+2/50x2+2/52.5x2+2/(57.5x2+2)x5 -BS (110): 55x3/67.5x3/77.5x3/95x2/100x2/105x2x2/105x1/100x2 -B.N.Pr (42.5): 22.5x5/27.5x5/30x5/35x5/37.5x5 Still not quite where I was before my time off. Squats still a bit out...My first time doing a strength session while fasting; not as tough as I thought it would be. Started to get freaking hungry towards the end though. -Core -Stretch 09/08/07 -Fast: 20h 08/08/07 -WU 1/10 Angie Week 2 Day 1 70min 75.3kg -SQ.SNxHG : 22.5x5/30x5/35x3x3 -SQ.SN : 22.5x3/27.5x3/32.5x3/35x2/37.5x2/40x1/40x1/40xF fucking ugly -P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2 -FS: 52.5x4/67.5x4/85x3/90x3/95x1 Still trying to catch up to where I was. Snatches were just plain old ugly; the power snatches felt good but I was having major problems with the squat snatches. My hips feel really stiff and getting down into the OHS position after the pull doesn't feel right. I can OHS no problem, just getting down after exploding feels way off -Climbing 07/08/07 -Climing 05/08/07 Week 1 Day 3 55 min 75kg -P.Pr(57.5): 22.5x5/30x5/35x5/42.5x5/45x5 -P.JK(62.5): 32.5x3/37.5x3/45x3/47.5x3/50x3 -GM(90): 45x5/55x5/65x5/72.5x5 -BS(110): 55x5/72.5x3/82.5x3/95x3/100x2 -Evil Wheel -Stretch Still dragging my ass. Legs really sore and hips really still and tight. Managed all rx'd weight except on the back squats, which are hard moving. Flexor felt looser later on. Stretch felt good 04/08/07-Climbing 03/08/07-WU: 3R Chelsea Week 1 Day 2 1h 40min BW 74 -CL.PL(50): 25x4/30x3/35x3 -FS(105): 52.5x5/65x5/72.5x3/80x3/85x2 -SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2 -BS(110): 55x6/67.5x6/77.5x4/87.5x4/92.5x2/95x3x2 -B.N.PR(42.5): 22.5x5/27.5x5/30x5/32.5x5 -Core -StretchBlah. Weak and un-coordinated. Cleans pretty ugly, FS & BS weak and off required target. Hip flexors really tight. -Climing 02/08/07
-Fast 21h
01/08/07
Week 1 Day 1
1h 30 min
BW 74.5
WU-3R of Chelsea
-SN.PL(50): 25x3/30x3/35x3
-DR.SN(60): 25x3/30x3/37.5x3/42.5x3/45x2/50x2
-SQ.SN(47.5): 25x3x2/30x3x2/35x2x2/37.5x2x2/40x2
-JK (70): 35x4/42.5x4/50x3/57.5x3/60x2
-FS (105): 52.5x1/70x4/80x4/85x3/90x2
First workout since getting back. Got hit by jet lag pretty good and was still feeling it today. Felt pretty tight and uncoordinated and it showed. Snatches were pretty ugly and I didn't go to what my template called for on the last sets of jerks and front squats. Felt good to be back though. Core-3R-3 GHS, 5kg/5 LHS, 5kg/30 sec plank
Stretch
22/07/07 - 29/07/07A timely week off. Been feeling a bit stressed and a week away from everything is what I needed. Did some rowing and joint mobility one morning but other than that nothing but a but load of walking.Kept my diet pretty much 100% paleo except for some cheese and ate a bit heavy but I'm on fucking vaction. Only exception was the last night when I have a curry with some rice and piece of pizza. First piece of pizza I've had in over a year. You know, I don't really miss pizza, junk food and grains that much. It was good pizza but I didn't feel that I was missing out on anything. The beef curry was fucking good though...Did a couple fasts too. The last one was a dooser. After my rice, curry and pizza the next time I ate was 36 hours later at home. Made for an interesting flight. Shit got a little hairy towards the end but was all good.
