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Old 06-26-2010, 01:18 PM   #21
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/26/2010
Powerlifting Cycle 1. Week 4 of 4. Day 1.

Warm-up

Power Clean & Split Jerk:
95 x 3
135 x 3
185 x 1 rep x 3 sets (short rests)
205 x 1 Clean + 2 Jerks
230 x 1
230 x 1 Clean + 3 Jerks x 3 sets
135 x 1
I might have been pressing out a little bit. This doesnít matter much for CrossFit (usually) but I need to stick a hard press when I do a WLing competition.
Clean form was kinda bad, I get lazy with it because I know if I spend 3 weeks trying on Power Cleans I can anyways get above my jerk max just from puling hard.

Snatch:
95 x 3
135 x 3
160 x 1
160 x 3
160 x 2
165 x 2
170 x 1 (missed first rep, got second) (started wearing my belt for this and the following 3 sets)
170 x 2
175 x 2 (missed first rep, got second and third)
190 x 1
135 x 1 (this was my best rep)
I think this is right. If not, it was close. Today I had an issue with landing with the bar maybe slightly above my hips, but with my upper body being way out in front. It made OHSing tough.

Front Squat:
45 x 2
45 x 6
135 x 5
185 x 4
215 x 3
245 x 1
245 x 4 (wore belt)
Felt like I had a little left in me, but if I went for a 5th rep it would have been ugly. Not sure if I would have hit it.

Cool down 400m run. Good static stretches.

My lower back was still really sore from the rack pulls on Thursday (2 days ago), which is part of the reason I wore the belt as much as I did. If it wasnít sore Iím pretty sure I would have gotten 5 on the front squats, but Iím happy wih the workout either way. Big improvement from 2 weeks ago.
Elbows bothered me a little bit not too much.
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Old 06-26-2010, 06:52 PM   #22
Justin McCallon
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Re: Training to Compete at CF using different Methods

Afternoon
400m warm-up jog.
Jogged 5 miles in 47:10 (terrible). First mile was 8:10 and the rest were about the same pace. Little bit of a kick at the end (and by kick, I mean an 8:20 pace the last half mile). I tripped once, had to leash/unleash the dog a few times, and had to turn a three times.
Cool down 400m walk.

Last 5 mile run was a little over a month ago (5/20) and 2:23 faster, and I’m not positive but I think it involved hills (and that wasn't a great time in the first place). This was a flat course. That said, I felt pretty exhausted gong in from my morning workout and I ate a lot, so hopefully it’s not a fair comparison.

Lower back remains very sore. I iced my lower back/knees in between workouts. Used a couple massage tools (the Stick, mostly) as well.
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Old 06-27-2010, 06:03 PM   #23
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/27/2010
Powerlifting Cycle 1. Week 4 of 4. Day 2.

Warm-up

Pull-ups: All strict / no kip
+30 x 5 Wide Grip Palms Away Chest to Bar (WGPA CTB)
+55 x 5 WGPA
+80 x 4 MGPA (Medium Grip Palms Away)
+105 x 1 Close Grip Palms Facing (CGPF)
+105 x 6 CGPF
+105 x 5 CGPF
+80 x 5 WGPA (I think it was 5, but maybe 4)
My set of 6 is down 9lbs from my best set of strict pull-ups, and that wasn’t when I was quite at my best.

Explosive-Repeat Push-ups: 31, 18, 14, 12 reps (I think the last 2 sets are right)
On the last set, I noticed I was leaving the ground but maybe before I fully extended (this was the same as all previous weeks)

Explosive-Repeat Strict CTB CGPF Pull-ups: 13, 5, 5, 5 (obviously tired from weighted pull-ups)

Anaerobic Capacity Workout:
Do as many total reps as possible. Partition however you want inside the rounds.
60 seconds on, 90 seconds off.
2 Rounds of:
Thrusters, 115lbs (count as 1.75)
Kipping Pull-ups
2 Rounds of:
Squat Clean & Jerk, 135lbs (count each rep as 3)
Box Jumps, 24" (might have been a little higher)
2 Rounds of:
Burpees (count as 2)
Total: 164

First round – 15 thrusters, 10 pull-ups
Second round – 8 thrusters, 16 pull-ups
Third round – 5 C&J’s, 10 box jumps
Fourth Round – 5 C&J’s, 10 box jumps
Fifth Round – 15 Burpees
Sixth Round – 15 Burpees
15+8 * 1.75 = 40
8+16 = 24
5+5 * 3 = 30
10+10 = 20
15+15 * 2 = 60
Total = 40+24+30+20+60 = 164

Then I mostly tried not to die for awhile. And no this wasn’t a great performance, but I was feeling tired going in and I was pretty full.
My goal is to keep this same pace but increase from 2 to 3 rounds and 90s on, 60s off after my cardio cycle.

300m cool down walk. Should have stretched but planned on doing it at home and then didn’t.
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Old 06-28-2010, 07:26 PM   #24
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/28/2010
Powerlifting Cycle 1. Week 4 of 4. Day 3.

Warm-up

Speed/DE Sumo Deadlifts: In Chuckís (switched to Oly shoes after these)
135 x 5 (not speed)
225 x 5 (not speed)
285 x 3 (not speed)
285 x 1 rep x 8 sets (speed)

Speed/DE Box Squats: These were probably as low as Iíve gone so far. I think it was 13Ē but maybe less.
135 x 5 (not speed)
205 x 5 (not speed)
205 x 2 reps x 8 sets

Conventional Deadlifts + Shrugs:
225 x 3 (no shrugs or speed)
265 x 1 (no speed
265 x 1 rep x 8 sets

Speed Overhead Press: 45 x 16 (just trying to not forget this movement)

DB Incline: Same incline as last time; up 2 notches
40 x 7
65 x 12 reps x 2 sets

DB Tricep Extensions:
35 x 12
75 x 13

Then immediate Tricep weight-loaded stretch, Shoulder weight-loaded stretch, and Chest weight-loaded stretch. Biked 800m or so really slowly and then hamstring and groin stretch.

Forgot to do Good Mornings. I did most of tomorrowís workout because itís my last week of work for the summer and the associates are taking all the summer associates out tomorrow. I'm planning to take tomorrow off and then do max OHP and Rows on Wednesday. Deadlifts/Box Squats/Good Mornings on Thursday, and Bench, HSPU's, and DE Military Friday.
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Old 06-30-2010, 06:16 PM   #25
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/30/2010
Powerlifting Cycle 1. Week 4 of 4. Day 5.

Dynamic Stretches (skipped the rest of the warm-up)

Overhead Press:
45 x 6
45 x 6 (speed)
95 x 5 (really close grip)
115 x 5 (really wide grip)
135 x 3
155 x 1
165 x miss (not really close)
135 x 4 rep x 2 sets (I stopped for 3 seconds at the bottom of each rep)
135 x 7 (normal; done after squats)

Box Squats: Lowest box so farÖ probably 12.5-13Ē Long pause on bottom.
135 x 5 (no box)
135 x 8
195 x 8
235 x 8
235 x 4 (no box Ö just trying to see if I could do normal squats Ö these were pretty easy, but Iím not sure I am using the same form as on my box)

No cool down or stretches. Felt tired and wanted to get home and eat.

So, Overhead Press was absolutely awful today. Down 21lbs from my max and it wasn't easy. I have a few theories: I was exhausted from work, my shoulders were tired from Monday, my shoulders were overtrained in general since I'm doing ME OHP/DE OHP/Incline Bench/Flat Bench/Jerks, skipping workouts due to work has hurt me, or most likely this WSB style isn't working for my OHP. So, I'm switching back to 5 reps x 3-5 sets + HSPU's and starting static until the last rep.
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Old 07-01-2010, 07:24 PM   #26
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/1/10

Tomorrow is my last day of work. Job's been great. Partners at the firm took my out for dinner and drinks after work, so no time to workout.
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Old 07-02-2010, 06:57 PM   #27
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/2/2010
Powerlifting Cycle 1. Week 4 of 4. Day 6.

Warm-up

Deadlifts: Assume conventional unless noted otherwise. No belt.
135 x 5
205 x 5
205 x 2 (Sumo … always Mixed Grip or Reverse Mixed grip)
275 x 3 (Conventional, Clean Grip)
275 x 2 (Sumo)
345 x 3 (Conventional, Clean Grip)
345 x 2 (Sumo)
415 x 1 (Conventional, Clean Grip I think)
465 x 1 (Sumo)
465 x 1 (Conventional … might have been Clean grip, but not sure)
485 x 1 (Conventional, Mixed Grip, +10lb PR, kinda)
500 x 1 (Conventional, Mixed Grip)

Bench: Pinky on ring for work sets; a little bit inside on warm-ups
45 x 6
115 x 5
165 x 5
215 x 3 (paused on each rep)
235 x 2 (paused on 1 rep)
255 x 1 (paused)
255 x 5
255 x 4
225 x 8
On the 255’s, my butt slightly left the bench.

Good Mornings:
45 x 13
95 x 13
135 x 16

Didn’t cool down.


Last day of work. Long week, but really liked my job. Really happy about that deadlift PR. I wasn't feeling all that intense (although better than I have at times over the summer), so setting a 25lb PR is great.
My true Deadlift PR is 525lbs, but that's with a Sumo Stance and a Belt. This was Conventional and No Belt. I did wear my Knee wraps.

Anyway, Goal Achieved! Wanted to hit a 500lb Conventional Deadlift with No Belt. Did it. Now I'm shooting for 545 Sumo with a Belt.
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Old 07-13-2010, 12:38 PM   #28
Justin McCallon
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Re: Training to Compete at CF using different Methods

Finally got internet.

7/3/2010
No workout today. Spent all day moving. Not a ton of sleep last night. Diet was pretty terrible. Too many carbs, too few calories, not enough healthy fats. Moving was relatively hot. I had to keep plugging away for about 6 hours. Moved a little bit of heavy furniture. I’m counting it as half a workout.


7/4/2010
No workout today. Diet in the morning was protein only. Ate 125g or so of protein. Diet in the evening was protein + fats + veggies. Ate another 125g of protein.
Cleaned and put stuff together, etc. Didn’t sleep great last night and felt kinda terrible. Ready to start back again tomorrow.


POWERLIFTING CYCLE #2

Day 1:x DE Upper
Morning
Jerk – 3x3
Bench Press – 3x5-7

Evening
Ring Dips – 2-4 work sets, 3-5 reps
Explosive-Repeat Push-ups
Explosive-Repeat Pull-ups


Day 2: DE Lower
Morning
Front Squat – 1x5reps after 3 or so warm-up sets
Good Mornings – 2 work sets of 8-12 Reps
Explosive-Repeat Squats

Evening
Clean – W1 - Max, W2 - Max triple, W3 +2.5kg - 3x3ish, W4 - Max
DE Squat – 8x2 Box Squat w/ pause
DE Deadlift - 8x1 Conv. DL w/ pull, 8x1 Sumo DL


Day 3: Anaerobic Capacity or Anaerobic Threshold work


Day 4: ME Upper
Morning
Press – 2 sets x 5 reps with static start; 1xMax reps normal at same weight
Incline DB Bench – 2 x 8-10
Tricep Extensions – 1-2x12-15

Evening
Pull-ups – 4 work sets; 4-8 rep range
HSPU’s – 1 or 2 work sets


Day 5: Snatch & Run/Row
Morning
Snatch – Work up to a heavy Tall Snatch, then lower it until I get to the floor. Do triples mostly

Evening
45-60m Run or 60-90m Row


Day 6: ME Lower
ME Lower lift – W1 – High Box Squats, W2 – Box Squat Max, W3 – Sumo Rack Pull, W4 – Sumo Max
RDLs or Box Squats – 3-4x8-10 counting warm-ups (RDL on Squat weeks, Squats on DL weeks); RDLs warm-ups with Snatch Grip
Glute-Ham Raises – 2 or 3 sets total, counting warm-ups
Leg Press – 1 warm-up set + 2 work sets of 6-8


Day 7: OFF

Might switch around Days 6 and 7 depending on what I'm doing. Might add an extra off day after Day 7.
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Old 07-13-2010, 12:42 PM   #29
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/5/2010
Powerlifting Cycle 2. Week 1 of 4. Day 1.

Morning
Warm-up

Jerks:
40kg x 3
60kg x 3
90kg x 3
100kg x 1
107.5kg x miss (236.5lbs; Cleaned it back up without warming up at all..dumb)
107.5kg x miss (Cleaned 100/220 back up)
107.5kg x 2
107.5kg x 1
Very upset about this. Was hoping for 3x3. My knees were bothering me, and I think the lack of carbs and sleep the past few nights has hurt.

Snatches:
40kg x 3 x 2
60kg x 3
70kg x 1 (154lbs)
Just really light to not forget the movement. Iím not sure if I was keeping the weight close enough and I wasnít shrugging enough. But, my biggest fault was not sitting back on the catch. Way too far forward, mostly because of my knees I think.

Rows:
60kg x 5
90kg x 5
110kg x 3
120kg x 1 (264lbs)
120 x 5 reps x 3 sets (form wasnít perfect 2nd or 3rd set; first set was pretty good)
90kg x 9 (198lbs; had a couple reps left Ö form great)

Bench:
135 x 6
185 x 5
215 x 2
225 x 10
225 x 6
That 10 rep set is the most reps Iíve hit before on 225. I donít care about doing well on a 225 test or anything, but according to exrx.netís 1rm calculator, I should be able to hit a 300lb bench. Those things are never right, but either way, I think with 3 more good weeks Iím going over 300. I didnít do the 255 sets because Iíve just had 2 days rest and I know I wasnít ready to bench heavy.

Cool down on elliptical and quick static stretches.

Evening
Warm-up

Ring Dips: I do the chest-targeted way
BW x 6
+31 x 5
+58 x 3
+84 x 1
+95 x 3
+95 x 2
+95 x 1

Bar Muscle-Ups: 5 or 6. Coulda kept going

Explosive-Repeat Pull-ups CTB No-kip CGPF: 14, 6, 5, 5 (50s rests)

Explosive-Repeat Push-ups: 30, 15, 13, 12

Chest/triceps/Shoulder weight-loaded stretches. Quick static stretches for everything else.
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Old 07-13-2010, 12:43 PM   #30
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/6/2010
Powerlifting Cycle 2. Week 1 of 4. Day 2.

Morning
Dynamic stretches

Front Squats:
45 x 6
135 x 5
185 x 4
215 x 3
245 x 1
245 x 5 (with belt)

Good Mornings:
45 x 12
95 x 12
145 x 16 (not hard)

Knees still not feeling great. Lower back was a bit tight.

Evening
No real warm-up.

Power Cleans:
50kg x 5 (hang squat)
60kg x 3 (hang squat)
70kg x 3 (hang squat)
80kg x 1
90kg x 1
100kg x 1
120kg x 1
50kg x 5 (hang squat, with belt)
123kg x 1 (belt)
Form was miserably bad. I need to get stronger traps I think. I think I could have hit a little more than this at Regionals, but this is my highest Clean in about 2 years. Iím hoping to be PR at 286 (130kg) by the end of the Powerlifting cycle.

Speed/DE Box Squats:
70kg x 2
90kg x 2
90kg + purple bands x 2 reps x 7 sets (I couldnít even really feel the purple bands)

Muscle Snatch:
50kg x 1
70kg x 1
71kg x 1
One of the Oly lifters that was getting ready for the American Open said he could Muscle Snatch more than me. Wrong.

Speed/DE Conventional Deadlifts + Shrug:
264 x 1 rep x 8 sets

Speed/DE Sumo Deadlifts: Changed to Chuck Taylorís
264 x 1
285 x 1 x 3
295 x 1
295 x 3 (dropped at top and reset)

Gym closed before I could Cool Down.

Walked about 600m when I got home.
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