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Old 06-18-2012, 11:18 AM   #1
Michael Zoda
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Warning High volume inside

FSU - urban dictionary it.

I've decided to start a log here. Should be fun! Feel free to comment give advice, critique, or tear apart my programming/lifts as you wish.

I love to train high volume. I started reading Chaos N Pain and I haven't looked back. I don't overtrain, and I can handle two workouts a day multiple days a week. I feel my body responds the best to this type of training and I love it.

I used to be huge into powerlifting, but I've always had a crappy shoulder. Basically I trained the deadlift/squat like crazy and had a horrible bench. I still managed an 1100 total at 165 so its not that bad. Anyways, I recently got my shoulder fixed and recovered from that. I've always had an affinity for O-Lifting but my shoulder could not handle it. Now I've switched completely to o-lifting and crossfit. My form is getting better but still not 100%. I will keep you guys updated with videos.

My current programming consists of O-Lifting every other day, sometimes its coupled with conditioning later in the day. On the days I do not lift, I go to my box and do the workouts there. I train pretty much every day until I feel I need a rest day, or I have a super busy day and cant workout. (occasionally I work 14-15 hour days on Saturday, which is usually when this happens).

I am currently sitting at 167 and 5'6. Its a little heavy for me, I'd like to be at 160 so I am doing paleo and IF until I hit my goal weight. For those wondering about IF, I love it. I initiate training fasted after ingesting 10g of purple wraath BCAA's and I have no energy or performance dip. It really is great. I usually eat 2 huge meals a day, One post workout, and one at the end of my feed window.

So enough of the background I'm gonna post yesterdays workout!

Workout 6/18/2012:

Clean and Jerk:
45x3
95x3
135x1
145x1
155x1
165x1
175x1
180x1
180x1
185x1
190x1
200x1 (PR)

Snatch 3 positions: 1 rep in each position (Hip, Knee, Floor)
45x3
65x3
75x3
85x3
95x3
100x3
105x3
95x3
95x3
95x3

Back Squat:
135x3
185x3
225x3
255x3
275x3
280x3
280x3
285x3
290x3
295x3
300x3

Pendlay Row:
165x5
165x5
165x5

PM Conditioning:
3 Miles w/ 30lb backpack - 28:27

Diet: Great, 2 meals today, first one was a little on the carby side, but my second meal was just wings. All fat/protein so it wasn't that bad.
Sleep: Solid 9 hours
Body: Knee has been a little sore every time I squat ATG or catch the snatch. Gonna be icing it.
Notes: Great training day. The clean and jerk per was nice. I still have a few form kinks with my clean. I need to keep the bar a bit closer on the third pull, and really focus on hitting that triple extension. My jerk is also slow. Once I fix these I definitely should be able to throw up more weight. Snatchs were great.The weighted run sucked, but I'ts getting easier. I'm training for something called GoRuck challenge next month. Basically a 12-15 hour challenge/run that has to be completed with a backpack with 6 bricks in it. Google it

Last edited by Michael Zoda : 06-18-2012 at 11:24 AM.
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Old 06-18-2012, 11:23 AM   #2
Michael Zoda
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Re: Warning High volume inside

Hit the crossfit box today!

Workout 6/18/12:

Front Squat 3,3,3,3,3,3:
135x3
185x3
225x3
245x3
265x1 (failed 2nd rep)
255x3

Max rounds in 9 minutes
Add 3 reps to each successive round; 3x-6x-9x-12...etc.

3x Thruster (75/45)
3x HR Push-ups

I completed 7 rounds so 21 thrusters/21 HR pushups.

Diet: So far so good. Had a solid post workout meal with the perfect amount of carbs and a huge salad. Probably wings or ribs again tonight.
Sleep: 7 hours, woke up to an alarm
Body: Knee is a bit sore after front squats and back squats back to back. We'll see how it feels tomorrow.
Notes: Overall today was good. I had the highest 3RM front squat at the box so that made me feel good. Not quite sure why I failed 265 on the second rep. My 1RM front squat is 295 so that was a little troubling. I'm happy with 7 rounds in the workout. My goal was 8 rounds (24/24) but I knew that was pushing it. Those HR pushups were harder than I expected. Real tricep/shoulder burner.
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Old 06-18-2012, 10:43 PM   #3
Michael Zoda
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Goals

I realize I never highlighted my goals in the first post. Keep in mind I like to set smaller goals that I like to achieve in shorter periods of time. It keeps me going. I only really have tested the 3 crossfit benchmarks below.

Stats:
Clean and Jerk - 200lbs
Snatch - 135lbs
Back Squat - 325lbs
Front Squat - 285lbs
Overhead Press - 155lbs
Deadlift - 405lbs (not training this lift)
Fran - 4:21
Helen - 10:19
Cindy - 17 rounds
Bodyweight - 167lbs

Goals (small somewhat short term)
Clean and Jerk - 245lbs
Snatch - 185lbs
Back Squat - 365lbs
Front Squat - 315lbs
Overhead Press - 170lbs
Deadlift - 425lbs
Fran - Sub 3:00
Helen - Sub 8:30
Cindy - 20+ rounds
Grace - Sub 3:00
Bodyweight - 160-163lbs
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Old 06-19-2012, 11:13 AM   #4
Michael Zoda
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6/19/2012

Workout 6/19/12:

Tall Clean: (practice the 3rd pull http://www.youtube.com/watch?v=MImlmY_vUz4) WFS

45x2
65x2
95x2
105x2
115x2
125x2
135x2
135x2

Crossfit WOD:

600m Run
21 K2E
400m Run
21 Swings (55lbs)
200m Run
21 Box Jumps (24')
100m Overhead Carry (95lbs)

* Every time the barbell drops during the overhead carry complete 3 burpees on the spot.

Time: 10:33 and did 2 sets of burpees during overhead carry.

Diet: Solid. Great start to the day, good plans for dinner.
Sleep: 6.5 hours, restless. Not good I'm gonna sleep like a baby tonight.
Body: Knee is slightly sore, but not as bad as yesterday. Everything else is fine.
Notes: I wanted to do more O-Lifting today. I went to the box and did that workout but I feel like I should be doing some more lifting practice. I'm just exhausted though. I went all out with that workout, plus I didn't sleep well. I also have a busy day ahead of me with the lady friend so I don't see a second workout happening later :/ I might try to tackle two tomorrow.

One of the coaches at my box just went to a week long O-Lifting seminar and received a coaching certification. He is going to be working with me to improve my lifts and hes lending me Greg Everetts book. Also I plan on checking out the programming of Catalyst Athletics for my future workouts. I kind of don't want to go do crossfit tomorrow at the box and just focus on lifting, but I do wanna meet up with the coach, work with him, and get the book. Hopefully I'll have time for a light lifting session later in the day tomorrow.

I also really ****ed up my diet last night. It was fine when I posted here, but late at night, I consumed some... Substances that altered my state of mind (dont judge), which lead to some sugar binging. I haven't cheated in awhile before that so it shouldn't be too big of a deal.
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Old 06-21-2012, 09:32 AM   #5
Michael Zoda
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6/20/2012

Workout 6/20/12/2012:

Front Squat:
135x3
185x3
215x3x5

Snatch Push Press:
65x5
85x5
100x5x5

Clean Pull:
185x5x5

Diet: Good not much to comment on
Sleep: Solid 8 hours
Body: Feels great knee is improving
Notes: Still deciding which Catalyst Athletics cycle I want to embark on.
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Old 06-21-2012, 10:07 AM   #6
Robert Walsh
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Re: Warning High volume inside

You're probably gonna just spin your wheels if you want to lose weight (fat) and try to get stronger at the same time.
__________________
24/6'/200lb - Press 175x5 - Squat 325x5 - Bench 245x5
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Old 06-21-2012, 11:41 AM   #7
Michael Zoda
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Re: Warning High volume inside

Quote:
Originally Posted by Robert Walsh View Post
You're probably gonna just spin your wheels if you want to lose weight (fat) and try to get stronger at the same time.
Idk I've done it before. I didn't put muscle on, but I defiantly increased my lifts while cutting weight. Basically increase my strength relative to bodyweight. I wasn't exactly a beginner either.

But who knows how this will go. If my lifts stagnate, I'll up the cals. For now I'm not really restricting calories, just carbs and I have noticed that I have leaned out a little bit over the past three weeks. I plan to take it relatively slow.
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Old 06-21-2012, 11:48 AM   #8
Michael Zoda
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6/21/2012

I am beginning this 10 week 2 phase cycle from Catalyst Athletics.

http://www.catalystathletics.com/wor...php?cycleID=26 (wfs)

Workout 6/21/2012:

Jerk - Heavy single then 80% of that x1x3:

45x3
65x3
95x3
135x3
155x1
185x1
195x1
205x1
215x0
165x1x3

2 position snatch (knee, floor) - (1+1) x1x3

45x1
65x1
85x1
95x1x3

2 position clean (knee, floor) - (1+1) x1x3

95x1
115x1
125x1
135x1x3

Conditioning:

21-15-9:
Deadlifts - 225lbs
Burpees

Time: 5:37

Diet: Going out drinking tonight so I'm gonna make it a high carb refeed day. No cheesecake binging, just a higher amounts of carbohydrates today and low fat.
Sleep: 8 hours, little bit restless
Body: Everything seems to be doing well
Notes: Started a 10 week cycle from catalyst athletics today. I'm actually starting week one on Monday, because I like having Fridays and Sundays as rest days, but I'm starting the end of week one today, and repeating it on Monday. The cycle is two 5 week phases. The first phase is dedicated to building strength, while the second phase is dedicated to the C+J and the Snatch.
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Old 06-22-2012, 10:10 AM   #9
Michael Zoda
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6/22/2012

Workout 6/22/2012:

Power Snatch 2RM:

45#x2
65#x2
95#x2
105#x2
115#x2
125#x2
135#x2
140#x2
145#x1

Conditioning:

2011 Crossfit Games Open WOD

5 Minute AMRAP
165lb Clean + Jerk

17 Reps RX.

Diet: Today my diet will be perfection. It is so far haha :P Last night I bombed it with drinking then a late night drip to a diner.... French toast at 3 am wonderful.
Sleep: 6 Hours slept well.
Body: Shoulders are quite sore today. I think its time for a rest day. At least for my upper body.
Notes: Todays WOD was good, I did better than I thought after a night out. I hate doing power snatches though. I would much rather just do a full snatch and I feel like I could have thrown up more weight with a full snatch. The crossfit open wod was a lot of fun. I didn't rush the Clean and Jerks, and tried to complete every rep with the best form possible, and I think I did that. If I sacrificed form for speed, I think I definitely could have put up 20+ reps.

Anyways the shoulders are super sore, its been a rough week. Probably just gonna do some light active recovery stuff tomorrow. Fasted low intensity stuff. Monday I fully start my CA 10 week O Lifting cycle.
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Old 06-23-2012, 12:35 PM   #10
Michael Zoda
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6/23/2012

Workout 6/23/2012:
(Notated in Lbs)

Snatch Heavy Single:

45x3
65x3
95x2
105x1
115x1
125x1
135x1
145x1
150x1 (PR)
155x0
155x0
155x0

Clean and Jerk Heavy Single:

135x1
155x1
185x1
195x1
205x1
210x1 (PR)
215x0

Back Squat:

135x3
185x3
225x3
245x1
275x1
295x1
305x1
315x1
320x1 (PR for high bar)

Diet: Great today. Switching to a higher carb diet.
Sleep: Comfortable 8 hours
Body: Snatches always seem to make my shoulder sore. Their fine now.
Notes: Okay so I found out some max weights today. Monday I start my 10 week CA cycle. These are the maxes I will be using for percentages. The cycle involves doing heavy singles every Saturday so hopefully I'll PR week to week

Maxes:

Back Squat - 320lbs
Front Squat - 285lbs
Snatch - 150lbs
Clean and Jerk - 210lbs
Jerk - 210lbs
Push Press - 195lbs
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