ME Black Box - Page 2

Robert Wolf · 10-13-2005, 08:52 PM

Everyone-
This is all really interesting...looking forward to how it plays out!
Robb

John Frazer · 10-14-2005, 11:19 AM

I've always been skinny and weak, and wanted to get my bench press up to bodyweight (180-185 lbs.).

Tested my maximum as 145 in April. Last couple incidents of "Lynne" I used 145 and could only get 2 reps the first round.

I decided to try the BB approach and chose bench press, back squat, and push press for my first go.

I just finished the first round of upper-body stuff last night with a max bench of 160. Not bad for 3 weeks' work.

The other night I did 3-3-3-3-3 on push presses and topped out at 115 for 3 reps. That's 5 pounds more than my best single clean & jerk a couple months ago.

I like the system because it's simple, appears to work, and leaves me with enough gas left to do a sandbag mile afterward.

Next go-round in the Black Box will be weighted pullups, deadlifts, and C&J, I think.

John

Chris Forbis · 10-21-2005, 07:50 PM

Did Linda today. I'm due for squat cleans tomorrow as my ME workout. I have a feeling that my body will be in no condition for heavy cleans after Linda today.

So do I: 1) keep the weight to something I can handle and focus on form? or 2) leave the black box on this rotation, and do the 5K that is up as a WOD?

I suppose a lot of this will depend on how decimated I feel come tomorrow. Linda typically does a number on me.

Steven Stackpole · 10-21-2005, 09:14 PM

Good question Chris.
I was due for an ME workout tomorrow also, plus my OLAD workout was deads. I think I did enough deadlifting today.

Alexander Karatis · 10-22-2005, 04:01 AM

Chris, are you thinking of phasing it out then re-introducing it at some later stage?

Me thinks that all the benefits you're reaping now are largely dependant on the fact that this is still "new"...

Chris Forbis · 10-22-2005, 05:17 AM

Contemplating just skipping the ME today, and doing the 5K that is the standard WOD. I would then jump back in the "black box" on the next rotation.

My body is wicked sore, but I think I'll stick with the black box. I'll just start low with the weight.

Chris Forbis · 10-22-2005, 08:50 AM

So today was ME Black Box Squat Clean day. I thought about skipping it (would have subbed the 5K), as Linda demolished me yesterday, but decided to go through with it.

3-2-2-2-1-1-1-1-1
95-115-120-125-135-145-155-160-165

Started light (normally start at 115). Topped out at 5# lower than my PR. My pulls felt real good... squatting it up was the limiting factor as it always is.

Adrian Bozman · 10-22-2005, 04:32 PM

Chris,

Sorry it's a bit late, but why couldn't you just do today's WOD and then tag on a ME day tomorrow? Granted I'm not super familiar with the format (although I've started to incorporate it for a two month 'trial period'), but I don't think there's any reason the ME day HAS to be the second day of a cycle.

For the record I too did squat cleans today and actually got a PR, despite my dogmeat hammies from linda yesterday. Actually quite surprised..

3-2-2-2-1-1-1-1-1
155, 165, 175 C+J, 185 C+J, 195 C+J, 205PR, 210PR, 205, 210

John Frazer · 10-26-2005, 11:20 AM

As an update on this -- on the last day of my first BB cycle, I push-pressed 130#. See previous C&J record above.

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10-13-2005, 08:52 PM	#11
Robert Wolf Member Profile: Join Date: Oct 2002 Location: Chico CA Posts: 2,670	Everyone- This is all really interesting...looking forward to how it plays out! Robb

10-14-2005, 11:19 AM	#12
John Frazer Member Profile: Join Date: Feb 2004 Location: Northern Virginia VA Posts: 428	I've always been skinny and weak, and wanted to get my bench press up to bodyweight (180-185 lbs.). Tested my maximum as 145 in April. Last couple incidents of "Lynne" I used 145 and could only get 2 reps the first round. I decided to try the BB approach and chose bench press, back squat, and push press for my first go. I just finished the first round of upper-body stuff last night with a max bench of 160. Not bad for 3 weeks' work. The other night I did 3-3-3-3-3 on push presses and topped out at 115 for 3 reps. That's 5 pounds more than my best single clean & jerk a couple months ago. I like the system because it's simple, appears to work, and leaves me with enough gas left to do a sandbag mile afterward. Next go-round in the Black Box will be weighted pullups, deadlifts, and C&J, I think. John

10-21-2005, 07:50 PM	#13
Chris Forbis Member Profile: Join Date: Aug 2004 Location: Joplin Missouri Posts: 922	Did Linda today. I'm due for squat cleans tomorrow as my ME workout. I have a feeling that my body will be in no condition for heavy cleans after Linda today. So do I: 1) keep the weight to something I can handle and focus on form? or 2) leave the black box on this rotation, and do the 5K that is up as a WOD? I suppose a lot of this will depend on how decimated I feel come tomorrow. Linda typically does a number on me.

10-21-2005, 09:14 PM	#14
Steven Stackpole Member Profile: Join Date: Dec 2004 Location: ottawa ontario Posts: 276	Good question Chris. I was due for an ME workout tomorrow also, plus my OLAD workout was deads. I think I did enough deadlifting today.

10-22-2005, 04:01 AM	#15
Alexander Karatis Member Profile: Join Date: Jun 2003 Location: Athens Attica, Greece Posts: 786	Chris, are you thinking of phasing it out then re-introducing it at some later stage? Me thinks that all the benefits you're reaping now are largely dependant on the fact that this is still "new"...

10-22-2005, 05:17 AM	#16
Chris Forbis Member Profile: Join Date: Aug 2004 Location: Joplin Missouri Posts: 922	Contemplating just skipping the ME today, and doing the 5K that is the standard WOD. I would then jump back in the "black box" on the next rotation. My body is wicked sore, but I think I'll stick with the black box. I'll just start low with the weight.

10-22-2005, 08:50 AM	#17
Chris Forbis Member Profile: Join Date: Aug 2004 Location: Joplin Missouri Posts: 922	So today was ME Black Box Squat Clean day. I thought about skipping it (would have subbed the 5K), as Linda demolished me yesterday, but decided to go through with it. 3-2-2-2-1-1-1-1-1 95-115-120-125-135-145-155-160-165 Started light (normally start at 115). Topped out at 5# lower than my PR. My pulls felt real good... squatting it up was the limiting factor as it always is.

10-22-2005, 04:32 PM	#18
Adrian Bozman Affiliate Profile: Join Date: May 2005 Location: San Francisco CA Posts: 224	Chris, Sorry it's a bit late, but why couldn't you just do today's WOD and then tag on a ME day tomorrow? Granted I'm not super familiar with the format (although I've started to incorporate it for a two month 'trial period'), but I don't think there's any reason the ME day HAS to be the second day of a cycle. For the record I too did squat cleans today and actually got a PR, despite my dogmeat hammies from linda yesterday. Actually quite surprised.. 3-2-2-2-1-1-1-1-1 155, 165, 175 C+J, 185 C+J, 195 C+J, 205PR, 210PR, 205, 210

10-26-2005, 11:20 AM	#19
John Frazer Member Profile: Join Date: Feb 2004 Location: Northern Virginia VA Posts: 428	As an update on this -- on the last day of my first BB cycle, I push-pressed 130#. See previous C&J record above.