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Old 09-21-2009, 05:00 PM   #2201
Jodi Bainbridge
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Re: Anthony and Jodi's Journal

Monday, September 21, 2009

Jodi (F/30/112)

CFWUx1

Deadlifts
45x5
135x1
185x1
225x1
275x1
295x1
315x1
330x1 (PR)

Power Snatch
Broomstick x a bunch
45x1
65x1
75x1
85x1
95x1

HSPUx5
HSPUx5
HSPUx4
HSPUx4
HSPUx4
HSPUx3
HSPUx2
HSPUx1

I'm super stoked about the deadlift PR. There was some very slight swaying at the top...would have gotten at least one white light at a powerlifting meet and maybe two. VERY HAPPY! Snatches and HSPUs felt extra ****ty tonight but I don't care because I'm so happy about my deadlift. WOOT!
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Old 09-21-2009, 05:10 PM   #2202
Suzanne Campbell
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Re: Anthony and Jodi's Journal

Very impressive PR Jodi! We are the same size and my PR is 215#. Doing 115# more than that is hard for me to imagine!! Thanks for showing all the lightweights what is possible with hard work.
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Old 09-21-2009, 05:41 PM   #2203
Anthony Bainbridge
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Re: Anthony and Jodi's Journal

Monday, September 21, 2009

Anthony (M/30/170)

SLDL
45x10
135x2
225x2
315x2
405x2

Lockouts
495x1
545x1
585x1
635x1

DE Deadlifts
300x1
300x1
300x1
300x1
300x1
300x1
300x1
300x1

DE Squats
45x20
135x2
185x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

The lockouts were really high, mostly just grip and core work. The DE deadlifts hit max speed within two sets and maintained - felt really good. The DE squats were primed right from the start - this is pretty rare. Definitely a good day.
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Old 09-22-2009, 08:07 AM   #2204
Bert Brams
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Re: Anthony and Jodi's Journal

Quote:
Originally Posted by Anthony Bainbridge View Post
Monday, September 21, 2009

Anthony (M/30/170)

SLDL
45x10
135x2
225x2
315x2
405x2

Lockouts
495x1
545x1
585x1
635x1

DE Deadlifts
300x1
300x1
300x1
300x1
300x1
300x1
300x1
300x1

DE Squats
45x20
135x2
185x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

The lockouts were really high, mostly just grip and core work. The DE deadlifts hit max speed within two sets and maintained - felt really good. The DE squats were primed right from the start - this is pretty rare. Definitely a good day.
Anthony, are you familiar with the concepts of Reactive Strength Training?

I know you are an advocate of an adapted version of the westside training method for your Crossfit strength goals. However, recently I began implementing RTS training and I found that this type of training is a good complement to Crossfit as it doesn't tax your joints and nervous system as much as maxing out, but uses higher loads, volume and frequency than typical Westside dynamic training.

For those unfamiliar with it, it basically involves training the three powerlifts(or whatever lifts you want to train)with a high frequency, 3-4 times a week, sometimes twice in one workout. During the volume blocks one does a ton of volume with 75-85% of his max for 2-3 reps, focusing on bar speed instead of weight. If the speed is good, that weight is used for the next set. If not, decrease the weight. And so on, until something like 12-20 sets is reached for the lift in question.
The beauty of this type of training is that you regulate it yourself: if you are simply too exhausted from life, you lower the weight, as long as the bar speed is good.

These volume/speed weeks are usually followed with intensity weeks in which one goes for PR's.

Excuse me for overloading your log here, but I'm interested in your thoughts.
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Old 09-22-2009, 10:48 AM   #2205
Anthony Bainbridge
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Re: Anthony and Jodi's Journal

Bert, I'm not familiar with it in detail, but based on your description it sounds similar to the DE work in westside. There's an infinite number of ways to apply the same principles - so I'm not saying it doesn't work - but I can say that my current schedule would not allow for that much volume in a session and/or a week. I'm lucky to have 30-45 minutes to train!
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Old 09-22-2009, 12:29 PM   #2206
Bert Brams
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Re: Anthony and Jodi's Journal

Quote:
Originally Posted by Anthony Bainbridge View Post
Bert, I'm not familiar with it in detail, but based on your description it sounds similar to the DE work in westside. There's an infinite number of ways to apply the same principles - so I'm not saying it doesn't work - but I can say that my current schedule would not allow for that much volume in a session and/or a week. I'm lucky to have 30-45 minutes to train!
It is alike, but the difference is that a) it allows more tweaking, based on general feeling of recovery and b) it does not demand a max effort that often(I even know of some who never max on RTS, outside of competition).

I did a squat & press training and averaged something like 40 minutes training time, including warm-up.

Anyway, thought it was interesting!
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Old 09-22-2009, 04:50 PM   #2207
Anthony Bainbridge
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Re: Anthony and Jodi's Journal

Quote:
Originally Posted by Bert Brams View Post
It is alike, but the difference is that a) it allows more tweaking, based on general feeling of recovery and b) it does not demand a max effort that often(I even know of some who never max on RTS, outside of competition).
DE work is based on the speed of the bar. There are percentages, but those are just a guide, everything is based on bar speed so it's very open to tweaking. It's also pretty common for elite lifters to not max on competition lifts in training - deadlift being the most common one to avoid. I'll have to read more about RTS to see if there are more significant differences. Thanks for the heads up!
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Old 09-22-2009, 04:51 PM   #2208
Anthony Bainbridge
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Re: Anthony and Jodi's Journal

Tuesday, September 22, 2009

Anthony (M/30/170)

Bench Press
45x10
135x1
185x1
225x1
255x1
275x1
295x1
305x1

500 pound Tire Flips in Sand
25 flips in 3:35

Double Unders
50 consecutive (PR)

The bench press was decent - but I'm still trying to find my groove. I've been playing with different grips, elbow position, etc. Still not 100% decided where I'm going to work - but I have to decide soon so I can start working on my pause. The tire flips were pretty casual. Double unders were good - less of a tuck jump these days.
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Old 09-22-2009, 04:57 PM   #2209
Jodi Bainbridge
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Re: Anthony and Jodi's Journal

Thanks Suzanne!! 215 is a very impressive deadlift!

Tuesday, September 22, 2009

Jodi (F/30/112)

CFWUx1

Ring Dips
BW x 3
BW+10x1
BW+20x1
BW+30x1
BW+40x1
BW+50x1
BW+57.5x1 (PR)

3 Rounds of:
400m run
1 Tire flip, 250#

Time: 6:48

Ring Dips felt freat. Definitely had more in me but didn't want to get greedy. I had originally planned to do a WOD with push press and squats but decided last minute that I wanted to run and tire flip. It took some convincing but Tony let me do it...hee hee! I could feel my knee on the first round but then I was all warmed up and everything felt great. It felt good to be out running again. (There's something wrong with that statment - haha!) It will probably be my last time until spring - we'll see what happens with this osgood schlatters.
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Old 09-23-2009, 03:18 PM   #2210
Anthony Bainbridge
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Re: Anthony and Jodi's Journal

Wednesday, September 23, 2009

Anthony (M/30/170)

100 Chinups
100 Pushups
Time = 6:24

I broke this into 20 rounds of 5 each. Came out of the gates a little too fast, paid for it in the second half. Overall felt pretty good though.
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