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Aaron Trent 02-01-2008 09:51 AM

Trent's Log
Hello, I'm Trent. I train at Crossfit Carolina under the tutelage of Stephen Powell (Lifting) and Paul Beckwith(Crossfit).
I am a bicycle racer so I have to juggle My strength goals with my competitive goals during the summer.
I have a mild case of Cerebral Palsy so there are some exercises I don't do for safety sake including Clean variants and Snatching. I usually work around it but some days it just frustrates me if there's something I want to do and I just can't get it.

My vital stats:
Age 21
Height: 5'9"
Weight: 132lbs 60kg
Pullups: 17
Cindy: 12 rounds
400m: 64 seconds
Deadlift: 265x1
Squat: 145x5

Aaron Trent 02-01-2008 09:57 AM

Re: Trent's Log

Squat Day:
Stephen told me I would be squatting by feel.
Warmed up with 45x5, 95x5, 135x4

Work set was to be 145x5.
I completed the first 2 sets. On rep 4 of set 3 I could not get out of the hole and had to drop the bar. My left hand would not let go for at first, but eventually I got the weight off my back. Stephen told me to shut it down. I was thankful. I did not eat lunch so I was not in the go heavy mood. I am also having problems with my girlfriend so my mind was not on the lift, stupid, I know. These problems we are having have really been detrimental to my training. I also really need a pair of lifting shoes because the ones I am wearing are not cutting it.

Aaron Trent 02-01-2008 08:06 PM

Re: Trent's Log

Hill sprints:
7 on Sumter St

I felt really good until the last rep. I miss running so today was great.

Aaron Trent 02-03-2008 02:12 PM

Re: Trent's Log

Paceline practice with Palmetto Velo-Sports:
Total Distance: 21mi ~ 34km
Total Time: 62 minutes
Avg Speed 19 mph ~30 kph

Work Distance: 15 mi ~ 25km
Work Time 38 minutes
Avg Work Speed: 23mph ~ 38kph
Top Speed 27.66 mph

This was the first ride with my new team. There were 6 total riders, 1 Cat3, 1 Cat 4, and 4 Cat5's. I am currently a 5. This was also my first outdoor ride since September, we were doing some moderate paceline work. I was the last Cat5 to get dropped and I hung on until right at the end. My pulls need improving, I accelerate too much and push too hard. I do feel very good about this season and I think my off-season CF has done me a world of good in terms of upper body and core stability. My flexibility is improved over last season as well.
My challenge now will be balancing riding with lifting. I feel that I need some more leg strength and that by Squatting a Deadlifting I will get that strength.

Aaron Trent 02-05-2008 10:53 AM

Re: Trent's Log
Recovery ride with David.

14 miles/13mph avg

Annie(girlfriend) wanted to run.
Total distance was 4 miles, not all running.

Aaron Trent 02-06-2008 06:41 AM

Re: Trent's Log



Work Set:
6 sets, 3 reps @ 205
I'm glad to have moved over the 200 mark, felt really good yesterday.
I feel a little sore today even after a 15 minute ice bath.

Aaron Trent 02-08-2008 06:04 AM

Re: Trent's Log


4 reps, 3 sets @ 150

The squat is killing me.
My left adductor is weak as crap.

Aaron Trent 02-09-2008 11:14 AM

Re: Trent's Log
Rode 56 miles today in Lex.
Longest ride since September by 30 miles.
Sore Quads and Hip-flexors.

Aaron Trent 02-11-2008 10:21 AM

Re: Trent's Log
I broke up with my girlfriend on Friday, before the ride I posted in the last entry. I'm having some mood swings but I think I'm on the upside of it all. I just need to get over it and move on. My first race is in 3 weeks so I have a lot of miles to put in. Not having someone to complain about the long hours in the saddle will be a good thing.

Aaron Trent 02-12-2008 08:55 AM

Re: Trent's Log

4 reps, 5 sets @ 205
Felt good other than ripping some skin off my left hand.

Aaron Trent 02-13-2008 06:42 PM

Re: Trent's Log

I went on a bike ride, it was in the 40-45 mile range.

Aaron Trent 02-14-2008 04:04 PM

Re: Trent's Log



All unassisted and mostly good reps.

I have a date with Fran tomorrow!

Aaron Trent 02-18-2008 01:35 PM

Re: Trent's Log

Deadlifting: 3x6@ 220lbs
I felt really good with nearly all of my reps today and never had much issue with pulling or locking out. This was a 15lb jump from last week. I used a mixed grip for the first time since I started lifting under Steven. My hands hurt a little at the end but all of my skin is intact and I did not bleed, which I have done the past 3 weeks.

I never got around to Fran this weekend, and actually did not train Fri-Sun other than some pull-ups. I was working and trying to rehab my hand which was torn open Deadlifting last Monday

Aaron Trent 02-18-2008 06:35 PM

Re: Trent's Log
I just set a Pullup PR!!!!!!!! AHHHHH


I am so stoked!!!

I did it on a set of parallel bars.

I am so excited!

Wendy Pace 02-18-2008 07:22 PM

Re: Trent's Log
Nice Trent! :highfive: Now I've got something to work for. I can only get 10 in a row so far :D

Nice job on the deadlifts too. Hope your hand is healing up.

Also, nice quote - I forgot I had said that!

Aaron Trent 02-19-2008 08:55 AM

Re: Trent's Log
Thanks Wendy! And you will be at 20 in no time, it took me about 5 months to go from 12-22 so you will be in the 20 club in no time at all.

My hands are finally completely covered in skin and I'm being religious about the salt soaks and keeping the callouses flat.

That quote is amazing!

Wendy Pace 02-19-2008 05:49 PM

Re: Trent's Log
And I have NOT been taking very good care of my beast hands. Salt soaks, eh? I think Stephen told me to do that - I'm selective about what advice I choose to follow. I probably need a swift kick in the pants. But who wants to take an ice bath every night?!:eek:

Aaron Trent 02-19-2008 06:57 PM

Re: Trent's Log
Yeah, the stuff Steven tells us to do is ridiculous, but it seems to work. I tried ignoring him but I couldn't any longer.

Go and get in a freezing cold tub of water right now or I will e-kick you in the pants.

Aaron Trent 02-19-2008 06:59 PM

Re: Trent's Log

Appx 40 mile ride.
It was chilly and very windy, mental training as much as physical.

Aaron Trent 02-21-2008 11:03 AM

Re: Trent's Log

Went to the track to run 1600m intervals.

First 1600 was completed in 5:45. I went home, I was fatigued, tired, and worn out. My legs need a little break and I need to be sleeping more. I should also be turning 1600s near the 5 minute mark.

PS: My Blue Suede Werk San lifting shoes shipped yesterday and are on track to arrive tomorrow. I'm hoping to have them when I squat tomorrow!

Wendy Pace 02-21-2008 08:37 PM

Re: Trent's Log
Ummmm, no.

Can't wait to see you squatting in some proper foot gear! Until tomorrow....

Aaron Trent 02-24-2008 07:37 PM

Re: Trent's Log
Squats: 5x4@ 145
I tried squatting on the platform and my feet slipped all over the place. I'm back on the rubber next week, and I'll be in my new shoes.

Aaron Trent 02-25-2008 04:10 PM

Re: Trent's Log


I felt great. I lifted in my new shoes as well. I love them!
Tomorrow is my birthday!

Wendy Pace 02-25-2008 06:41 PM

Re: Trent's Log
Happy B'day!!

The shoes look great with those muscular legs :D

Good work on the dl's.

Aaron Trent 02-26-2008 08:56 AM

Re: Trent's Log
Thank you Wendy.

*blushes a little*

Aaron Trent 02-27-2008 09:14 AM

Re: Trent's Log

I was supposed to ride but the weather was nasty and I wanted to lift again.

Front Squats:

This was my first time front squatting so we stayed light with the weight. I was really excited that I could FS because 3 months ago I did not have the flexibility in my left arm to keep it under the bar and at the proper height.

Aaron Trent 02-28-2008 06:28 PM

Re: Trent's Log

Back Squats:
4 sets, 5 reps, 150lbs.

First time back squatting in my shoes, I could tell a huge difference as my feet stayed planted. All of the reps were good. The last 2 of the last set were a little slow, I need to explode out of the hole more.
I took some pre-workout thing, never again! It made my legs feel funny and toyed with my HR. I did not like it.

Aaron Trent 03-03-2008 05:30 PM

Re: Trent's Log

3 sets, 5 reps, 220lbs
I feel like I have been at 220 forever! It's been 3 weeks now. Reps were good.

After Deadlifting I helped Wendy with her verbal ques, and there are a lot of verbal ques in Oly Lifting. She finished up with Squats and I couldn't resist Squatting a bit myself. I used a high bar placement for the first time and it made a HUGE difference! I blasted 80 and 100 for 5 reps. 120, 14, and 160 for 4 reps with the 160 being a PR. Then I went up to 165 for 2 reps, it was pretty easy considering I had already DLed.

Wendy Pace 03-03-2008 07:00 PM

Re: Trent's Log
Way to go Trent! I won't tell Stephen about the squats - but the contest is ON!

Aaron Trent 03-06-2008 10:56 AM

Re: Trent's Log

Warm up with Squats:

Ok, dumb way to warm up, I know. I'm just excited that I am actually progressing in this squat thing.

Bicycle training on exercise bike:
10 minute spin
Tabata interval
5 minute threshold

20 minute Steady State on the bicycle trainer

Cindy at Carolina Crossfit
14 rounds + 5 pullups + 3 pushups

2 rounds better than last time, the only problem I am having with this WOD is the pushups, they kill me.

Aaron Trent 03-10-2008 09:39 AM

Re: Trent's Log

175 for 3 reps.
175, 2 reps
155. 4 sets 5 reps
I was supposed to go 175x3 for 5 sets but it wasn't happening.

First Race of the season:
21 miles: 3 7 mile laps.
Other than the cold, the temperature was about 30 degrees, I was doing well until my tire started feeling soft. I only finished 2 laps and earned a big fat DNF. Next time.

Aaron Trent 03-10-2008 02:50 PM

Re: Trent's Log

:ranting2: I was supposed to pull 235lbs for 6 sets of 3. I pulled one set of 3! I think I could have made all the reps but Stephen kept telling me to sink my butt lower. I'm not initiating an effing Clean! I don't know if I need to ask him about it or just pull like this for now, but I am not thrilled about missing reps on the DL.

Aaron Trent 03-16-2008 11:09 AM

Re: Trent's Log
I am taking the week off, I am mentally and physically fatigued and I need the rest. After the week is over I will start upping the intensity on the bike. If I lost anything over the winter it was my ability to suffer on the bike so I need to relearn how to do that as the racing season begins to loom large. My first weekend of racing will be in 3 weeks. I will be contesting the Criterium Saturday and the Road Race on Sunday in the Rock Hill Omnium.

Aaron Trent 03-20-2008 07:53 AM

Re: Trent's Log
I'm about to die! These rest weeks are hard!:ranting2:

Aaron Trent 03-21-2008 02:42 PM

Re: Trent's Log


3 sets 5 reps 160lbs

I'm so happy to be training again! I felt great with most of the reps :kicking0:

Wendy Pace 03-22-2008 07:18 AM

Re: Trent's Log
Hey Trent!

Sorry I missed you yesterday at the gym - I had to sing at an Easter service.

How did those squats feel? Monday I did 2 sets of 4 at 175 :p

See ya soon!

Aaron Trent 03-23-2008 09:08 AM

Re: Trent's Log

50 miles
40 hard and fast with lots of rollers and wind.
10 slow on the way home.

Aaron Trent 03-23-2008 09:10 AM

Re: Trent's Log
Hey Wendy, I was wondering why you weren't there.
The Squats felt good, but it looks like you're ahead of me. Good work.

Aaron Trent 03-24-2008 04:57 PM

Re: Trent's Log


5 sets 3 reps 235lbs

Front Squats:

My Posterior Chain and back felt amazing in the DL and the weight just flew up, I was using a traditional starting position instead of the sunken hips that Stephens sets me in. I think I'm on to something here. I hate the bars at Blatt! They never see Chalk and they are very slippery even with chalk on my hands. My grip was surely the weak link today but I think that was as much the bar as my fault.

I'm nowhere near a max on the FS but my wrists hurt like hell as the weight increases.

Carolina Crossfit was closed today so I went to the Blatt PE Center at school. I brought my chalk in which I'm pretty sure is frowned upon. I started warming up with 135, 185, and 215. There was a guy next to me that was DLing and was ramping up his weight at a similar pace. After my first work set we started talking and it turns out he interested in Strength and Size using the big 3 and traditional PL ancillary work. It's really cool to meet someone not on machines and not always on a bench.
Then 2 guys walked up to the squat rack on the other side of me. I'd seen the one guy before I joined CCF and I was expecting curls and shrugs. No, the guy starts C&J work! His form was pretty bad, but with bad form he C&Jed 185lbs! Some time with Stephen would have this guy doing some amazing things. Turns out he used to do BB stuff and recently switched to CF. Good times at the University gym!

Grace Patenaude 03-24-2008 06:13 PM

Re: Trent's Log
Great barbell work there, my friend!
Got my SS book from Coach Ripp today, can't wait to read it!


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