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Old 07-08-2014, 08:47 AM   #21
Lucas King
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Re: Lucas King

Couple days behind, I will see how well I can remember everything. I am off to Bulgaria this afternoon, so it will be pretty much all lifting and mobility from here until the 24th. I had a consult with a very very good mobility guy, Dr. Andreo Spina, and found out all of my issues are not stemming from my ankle but actually my big toe.... Even with a little bit of work on it yesterday I am feeling WAY better, so I'm looking forward to pushing it and some other work over the next while.

July 6 - Didn't feel well during the workout
Joint stuff
40min Mobility

Max Clean-Grip OHS (Push jerked overhead)

Light Stuff.... 80kgx1 90x1 100x1 105kg/231lbsx1 (PR) 110kg/242lbsx1 (PR) 115x0 (Lost good positioning so I let it go, most I have push jerked in awhile)

Pretty happy with these, more to come next time 110 wasn't too bad. I'm pretty confident I could have held 115, but once I lost my ideal position it wasn't worth it.

Front Squats
Light Stuff... 100kgx7 103x7 105x7 100x7 100x7

Coming back, still didn't feel amazing.

Deadlifts

100kgx10 120kgx10 (FAST)

I was feeling really bad at this point so I just did a couple quick sets and left it there.

July 7 - No training, did some mobility work related to what I learned from Dr. Spina

July 8
Joint Prep
25min of Mobility work
Front Squat

Light Stuff... 90kgx3 100x3 105x3 108x3 111x3 114x3 117x3 120kg/264lbsx3 125kg/275lbsx2

105kg on July 6 was the most weight I have done in 6 weeks, so VERY happy about this. I definitely did not expect to get so much. Very noticeable difference after having done some of the mobility work yesterday. AND no belt or knee sleeves.... Very big for me, and no knee pain.

Push Press
Light Stuff... 70kgx3 80x3 85x3 90kg/198lbsx3 95kg/209lbsx1 85x3 85x2

Very happy with this, upper body is coming back well!

Partner WOD - 1600m was done as 230mx7 alternating every 2 laps.
In 8min complete:
1600m run (I did 4 laps of an accidental 9 laps, so ~2100m)
AMRAP Burpee to plate
Score: 1 - Oops

Then in 10min complete:

1600m Run (I did 4 of 7 laps)
AMRAP G20 w/ 20kg/15lb plate
Score: Im not sure... We switched every 10-15 and went very fast

Then in 10min complete:
1600m Run (I did 3 of 7 laps)
AMRAP Overhead lunge w/ 20kg/15lb Plate
Score: Again not sure... Switched every 16 reps, we did a lot

This was tough, but a lot of fun. Exactly what I needed before leaving, very solid conditioning session.

30min walk back.
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Old 07-11-2014, 06:12 AM   #22
Lucas King
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Re: Lucas King

So far so good, trip is awesome! We have some pretty amazing coaches and I have met a few former world champions as well. Before every session we get a 10min massage, from the biggest

July 9 - Rest day, total of 24 hours of travel time and very little sleep

July 10 - First day
Evening session
Snatch

Up to 70kg

Clean and P Jerk
Up to 105kg

B squat
110kg 3x3

Nice easy session to get us moving.

July 11
Morning Session
Front Squat

Up to 120kg 110x2x3
P Snatch
Up to 75kgx1x3 65x2x3

Working on a few things, heavyish.

P Clean
Up to 105kgx1, 95x2x3

Felt really good, they got me to keep my head more stable throughout and it feels great.

Back in a few min for evening session, it will be heavy here. I am feeling good so far.
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Old 07-11-2014, 07:41 AM   #23
Jason A Smith
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Re: Lucas King

Have fun in Bulgaria !

Are you with the same group as Tania ? Known her for quite a few years.
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Old 07-11-2014, 12:45 PM   #24
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Re: Lucas King

Quote:
Originally Posted by Jason A Smith View Post
Have fun in Bulgaria !

Are you with the same group as Tania ? Known her for quite a few years.
Thanks Jason, Tania is here! We've chatted quite a bit, I will mention it to her tomorrow.

Afternoon Session
Snatch

Up to 80kgx1 70x2x2

Felt good, easy lifts. Looking forward to pushing this next week.

C+PJ
Up to 107.5kgx1 100x2x2

Again not super hard, but feeling really crisp.

Front Squats
Light stuff... 130kgx1 135kgx1 (10kg more than I have done since early may) 125x2x2

These were really tough, but I am happy with it. Strength is beginning to come back.
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Old 07-29-2014, 08:06 AM   #25
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Re: Lucas King

Quick update... I am still around, and will update daily again starting tonight. I just back from my trips, it was a pretty amazing experience! I really hope I get the opportunity to go again next year! I will say I was quite disappointed in Abadjiev, but we think he may have been having some health issues (Just heresay at this point though), he really didn't do a whole lot. BUT he asked about me at one point after watching me clean and jerk, so I was pretty excited about that.

Some lifting related highlights:
Front Squat - 156kg (1kg PR)
Back Squat - 160kg (We only did it twice)
Snatch - 90kg (He kept cutting me off )
Clean and Power Jerk - 120kg (Power Jerk is getting really solid)

I have much bigger lifts coming very soon, going into the camp the most I had front squatted was 125kgx2. While there I did atleast 145kg everyday, except the final workout where I did 140kg. We did 2x3hours most weekdays, weekends off and a couple days with only one workout. I got some really good cues and my lifting is feeling really great, I am confident that 110/140 will fall soon. I gained a bit of weight while in Bulgaria, but I am back down to 79.1kg already. I was 77 before leaving, so not too bad. When I was there I was weighing about 81-82 because I was eating so many more carbs.

If anyone has any questions feel free to ask!
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Old 07-30-2014, 02:09 PM   #26
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Re: Lucas King

Sunday, July 27 - Felt pretty sick so it was just a quick workout, I crashed pretty bad after the cleans.

Power Cleans
Light Stuff... 110kgx1 114x1 118x1 121x0x3 121kg/267lbsx1

Very happy with this, 121 is 1kg more than I have full cleaned and 11kg more than I have powered in about 3 months.

Back Squats
130kgx5x3

Hamstrings started locking up, they were tough. I think I may have been a bit dehydrated.

EMOMx10: 2 x Strict Press - Went up each minute, highest was 59kg
After: 59kgx5

Felt ok, shoulder was a little irritated so I couldnt push the weight too much.

Monday - Off

Tuesday, July 29th
Warmup/mobility
Back Squats

125kgx3x10

I was hoping for a lot more weight, hamstrings were wrecked for some reason though. Weird, hope its just me being sick.

EMOMx10
Odd: 12 Kneeling Jumps
Even: 6 x 245lb Deadlift

Deadlifts were too easy, jumps were fast.

Also did a 115lb power snatch and double-under on the minute workout, I forgot to write it down how I did it though. I had done it completely wrong. Went pretty good, double-unders are a little rusty.

Accessory Work

1. 35lb Pancake 10 + 10sec x 3 sitting on bench
2. 30 x 115lb Stiffleg deadlift, 2 sets
3. 100 x Unbroken Good Mornings w/ barbell

Hamstrings are a little crushed after this, I'm glad I kept it light.
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Old 07-30-2014, 02:14 PM   #27
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Re: Lucas King

Wednesday, July 30 - Still feeling quite sick so just a short workout today

Warmup/mobility

Power Jerks off Blocks

Light stuff (Worked on Squat jerks here)... 100kgx2 110x1 114x1 118x1 121kg/267lbsx1 124x0 (PR Attempt) 100x3 105x3 110x3 115kg/253lbsx3 (PR, no belt) 119x1 (Just missed second)

Very happy with these, I felt very slow but pretty strong. The technique is clicking and it is feeling much more natural. Once I stop jumping back I will hit more. The drop down sets really clicked, I'm looking forward to jerking again. I took my belt off for the drop down sets.

Stretching/mobility - 45min

Felt great, I am going to be able to make some really good progress now that I am back home. I want my splits, in all directions.
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Old 08-13-2014, 12:07 PM   #28
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Re: Lucas King

Its been a crazy couple of weeks since I got home, extra work and homework to make up for my time away. Also my back started acting up a bit again, once I wasn't able to do as much mobility as in Bulgaria. I have got it under control and things are beginning to come together. Everything seems to be back under control and good to go now.

BW: 170lbs

Snatched 98kg last week

Tuesday, Aug 12
Morning
Power Jerk + Split Jerk
, 2 = Power + Split (Lowered to shoulders b/w reps First time splitting in about 3 months)
225lbsx2 245x2 260x2 275x0 275lbs/125kgx2 (PR Power Jerk)

Very happy with how this went, I haven't felt this good in a long time. I crushed the split jerk too, my hip felt really good.

Back Squat (Havent squatted over 265 since Bulgaria because of my back)
225lbx3 245x3 255x3 265x3 275x3 285x3 295x3 307lbs/139kgx3

Very happy with this, I had a bit more weight in me but I didn't want to push my luck. Back felt good.

Romanian Deadlifts (Went to 1" off the ground each rep)
155lbsx12 185x12 195x12 205lbsx12

Not super heavy, but I wasn't sure what to expect as my regular deadlifts the other day were rough.

5 Rounds for time:
8 Strict T2B
8 x 35lb DB Thrusters
14 x 35lb DB Walking Lunges
Time: 7:40

Happy with this, I paced it too much though... I expected it to hit me but it never really did. I think if I did it again, and my head was in it, I could go sub 7.

Afternoon
20 Rounds: 250m Row w/ 1min rest b/w

Fastest: 47.2s
Slowest: ~56s
Total time: ~37min

Total time may have been a little faster or slower, I didn't pay too much attention. I started out a little slow and picked it up near the end, 47.2s was my last 250m. My slowest was my first, usually in the 53-55 range. Next time I will aim for 50-52s across. Really happy with myself for doing this.

Wednesday, Aug 13
Quick warmup
"Eva"

5 Rounds:
800m run
30 x 70lb KB Swing
30 Pullups
Time: 43:55

This was by far the longest WOD I have ever done! Also my first ever RX'd hero wod. It was rough, but I am very happy with how I did. And I broke up my sets enough that I came away with blisters, but no tears! Now mobility and rest until Friday!
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Old 08-17-2014, 06:43 AM   #29
Lucas King
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Re: Lucas King

Friday, August 15

Snatch

80kgx1 90x0 (Little too fast with the warmup) 90x1 90x1 (Tried a double after the first felt really good, just missed) 90kg/198lbsx1 80kg/176lbsx2 (Power) 85kg/187lbsx2 (Power)

Felt a little fatigued from the previous few days, but overall felt pretty good.

Front Squat
100kgx7x3 105kgx7x2

Low back was feeling the fatigue, getting better though.

Handwalking practice - Felt good, didnt go to far but very controlled and upright

"Karabel"
10 RFT:
3 x 135lb Snatches
15 x 20lb Wallball
Time: 13:07

Tough workout, broke snatches into singles and wallballs into 5/5/5. Very happy with my time though.

Saturday, August 16
500m Row for time
Time: 1:34.7


Happy with this, I think it is a PR. Legs were feeling the wallballs by about 100m.

10min Rest

For time:

800m Row (Suppose to run, but it was raining a lot)
21 x Unbroken 95lb Strict Press
800m Row
18 x UB 95lb Strict Press
800m Row
15 x UB 95lb Strict Press
*Row 200m everytime the bar is droppped
Time: 19:57

Pretty happy here, I had no idea what to expect as far as pacing. I definitely could have rowed harder, but I wasn't sure how it would affect my pressing. Fun WOD, I enjoyed it.
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Old 08-17-2014, 11:13 AM   #30
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Re: Lucas King

Sunday, August 17
Deadlift

160kgx1 171x1 182x1 192x1 200kg/441lbsx1

Pleased with this, last time I deadlifted I didn't get very heavy at all. Hoping to get back to PR territory soon (485).

Front Squats
60kgx5 80x5 90x5 100x5 110kg/242lbsx5x4

Getting better. Quads were feeling the last few workouts, but my back was feeling a bit better today.

EMOMx7
3 x 70kg/154lb Squat Clean
Completed

Easy weight. Really focused on finishing my pull, being fast, and not letting the bar crash. Technically felt really really good. Looking forward to going heavy again soon.
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