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Old 07-25-2011, 07:04 AM   #121
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/24/2011
Warm-up: Everyday + Half Leg Swings + Foam Roll + Thoracic

Snatch:
20kg x Partials
50kg x 2 power snatches
50kg x 2
60k g x 3
70kg x 2
75kg x 2 reps x 3 sets
Form seemed decent; need to be more explosive on second pull!

Power Clean:
50kg x 1
55kg x 2
60kg x 2
70kg x 2
80kg x 3
90kg x 2
100kg x 3

Jerk:
50kg x 2
70k x 2
85kg x 1
100kg x 1
107.5kg x missed (cleaned 100 to get it up; cleaning was difficult)
107.5kg x missed
I should have had 107.5. I was just tired by that point.
Need to work on not splitting too early. Trid to focus on dipping slower. Definitely helps me. Also need to stay straight up and down better.

Static stretches for hips/groin and quads. Had to hurry.
----------------

Probably going to skip working out today so I can study more. Test tomorrow. Getting a little nervous. Plan to do some stuff like elevated-arm push-ups (1 arm push-ups aren't hard but they bother my back), bulgarian split squats, and kipping HSPU. I can't ever think of anything to do for my back/pulling muscles without a gym/pull-up bar.
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Old 07-27-2011, 05:27 PM   #122
Justin McCallon
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Re: Training to Compete at CF using different Methods

DONE with the Bar. Thank god.

Start work Monday. Starting a new routine (focus on powerlifting) very soon. Attached is my diet plan for work days. Maybe on off days I will eat the same stuff minus the pre/post workout shake and minus the potatoes/oatmeal in the morning.

Did the bodyweight stuff Monday. Didn't do anything today/yesterday. Might do the bodyweight exercises again. Will workout tomorrow although I might rage tonight. Definitely raging tomorrow.
Attached Files
File Type: email Advanced Diet Calculator.xls (365.0 KB, 149 views)
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Old 07-28-2011, 04:43 PM   #123
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/28/2011
Warm-up: Squats / (mostly butterfly) pull-ups / Push-ups / Lunges 10-20 reps each

Bench Press:
110 x 5
154 x 5
198 x 5
220 x 5
231 x 8

Overhead Press:
45 x 5
88 x 5
110 x 5
135 x 5

Barbell Rows:
110 x 5
154 x 10
154 x like 10?

3 supersets of light DB Curls and light tricep pushdowns

Some light bent-over side raises and some rotator work.

Some flies with 20lbs.

No time to stretch! Got a lot to do!
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Old 07-30-2011, 10:49 PM   #124
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/31/2011
Warm-up: Squats / Lunges / Pull-ups / Push-ups

Squats: Low box with short pause
45 x 5
145 x 5
185 x 5
205 x 5
227.5 x 5 (forgot to add a 2.5 to one of the sides)
250 x 5 (Belt)
265 x 5 (Belt)

Good Mornings:
135 x 10
135 x 5 reps x 3 sets
Very easy, pretty big ROM.

Static stretched quads and hamstrings at home.
Today and tomorrow are kinda easy days (been very busy) and then Monday I get back to pushing it and start new routine.

Today I had 0 energy. Probably because I didn't eat enough yesterday and my sleep has been miserably bad lately. I also felt incredibly weak. This is probably because I haven't really done a heavy squat in forever. I expect things to improve dramatically on squats over the next 8 weeks. Knees did feel better today.
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Old 07-30-2011, 10:57 PM   #125
Justin McCallon
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Re: Training to Compete at CF using different Methods

I am beginning a new routine on Monday. The focus this summer has been getting my general strength back to around max levels. My knee and shoulder issues were pretty big speed humps, and the bar exam didn't help by any means.

The focus starting Monday is Powerlifting & OHP while maintaining all other strength attributes. Anthony Bainbridge was extraordinarily generous in reading through a mountain of info that I sent him and developing a plan for success. I sought out Anthony because he is a world class powerlifter that really understands CrossFit. Also, I tend to get too fancy and try to do too much; Anthony is good at keeping things simple and addressing the right issues. The first issue was fixing the cause of my knee problems. This is going to take several months, but I think we came up with a great rehab plan for my shoulders/knees that is going to go a LONG way toward making me stronger.

Anyway, I attached a document outlining all the details of my training plan, along with charts that we plan to work through.
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File Type: doc Powerlift-Focus.doc (44.5 KB, 148 views)
File Type: email Powerlift-Progress.xls (29.5 KB, 172 views)
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Old 07-31-2011, 02:51 PM   #126
Justin McCallon
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Re: Training to Compete at CF using different Methods

7/31/2011
Warm-up: Squats, Burpees, Pull-ups

Snatch:
20kg x Partials
50kg x 2 (Power)
50kg x 2
60kg x 2
70kg x 2
75kg x 2 reps x 2 sets
Some of these were good.

C&J:
50kg x 2
70kg x 2
85kg x 2
100kg x 2 (Clean only)
107.5kg x 2 (Clean only)
90kg x 1 (Jerk only)
100kg x 1 rep x 2 sets (Jerk only)
105kg x 1 (Jerk only)

Hang Power Cleans (from just below the knee):
70kg x 3 reps x 4 sets

Hang High Pulls: 75kg x 8

Did not stretch. Will try to roll out a little and stretch tonight.
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Old 08-06-2011, 04:48 PM   #127
Justin McCallon
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Re: Training to Compete at CF using different Methods

8/1/2011
Warm-up: Squats, Leg Raises, Pull-ups, Push-ups, Rhomboid pull-backs

Bench:
135 x 5
135 x 5
165 x 5
195 x 5
225 x 5
235 x 5

Low Incline Flies: Kinda a mix between flies and incline bench
22.5lbs x 10 reps x 3 sets (very easy)

DB Curls: 27.5 x 10 reps x 3 sets

Quick set of rotator stuff

Static stretches as prescribed


8/3/2011
Warm-up: Squats, Pull-ups, Lunges

Deadlifts: Resetting between reps
135 x 3
205 x 5
245 x 5
315 x 5
355 x 5
395 x 5 (Belt)
415 x 5 (Belt)
This was pretty hard. I haven’t done negatives on heavy deadlifts in awhile. The bar I was using wasn’t great and I had no chalk, making grip on the last 2 sets very difficult.

No time for anything else today.

Bulgarian squat stretch and hip flex


8/4/2011

Warm-ups: Squats, Push-ups, Pull-ups

Press:
75 x 5
90 x 5
105 x 5
120 x 5
130 x 5
140 x 5

Sumo Romanian Deadlifts: 145 x 10

Dips: BW x 10 reps x 2 sets

DB Curls: 27.5 x 10 reps x 3 sets

Bulgarian Split Squats: BW x 5/5 x 3 sets

Rotator stuff

Static stretches as prescribed


8/6/2011
Warm-up: Squats, Pull-ups, lunges or something I think, dynamic quad/calf stuff

Squats: 12” Box, short pause on bottom
44 x 5
154 x 5
165 x 5
203 x 5
231 x 5
257 x 5 (Belt)
275 x 5 (Belt)
Knees felt pretty good. I felt a lot stronger than last week, but the last three sets were still very tough. Form broke down on my very last rep (and isn’t always perfect). I think my eccentric portion is getting decently good when I focus on it.
I tried putting my elbows down instead of up this time. Not sure which is better given my form. Need to focus on keeping my elbows down on the initial push up.

Good Mornings:
132 x 5 x 5
Pretty deep.

Have videos of most of the reps.

Static stretches as prescribed.

….
Week summary: Workouts were very quick. 30m – 1h. I was unable to finish in time on deadlift day, but the upper body days during the week went extremely quickly.
I kept a little lower volume on the supplemental/accessory work this week. I thought 5 sets was overkill for now because of how relatively low I’ve been staying (and I was in a time-crunch). I will work up to 5 sets in the next couple weeks.
I generally got done with work around 7:30-7:50 and was able to get in the gym, after quickly eating and changing, about 15-20m after that. I need to be out of the gym by 9.
Intensity during the week was absolutely terrible. The main issue was not getting enough sleep Sunday night/Monday morning and letting that mess me up the rest of the week. Will try to fix that.
Most the sets were difficult, but I think I will be able to improve on each of the lifts for the next 2 weeks for sure. After that, I will need to get stronger and may need to revise the progression plan to go a little slower.
I did not ice at all this week. I will ice tonight.
My diet was good except that I never ate my chicken+pasta meal. I will try to fix that next week since that’s a lot of calories I’m giving up.
I am slightly concerned that this is too much for my shoulder. I am not certain yet.
As I get more accustomed to my new schedule, and get better at my job, I think I will be less stressed/tired and more energized. I may also have more time. These changes will be slow (over the course of probably 7 months before I notice a huge change).
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Last edited by Justin McCallon : 08-06-2011 at 04:55 PM.
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Old 08-06-2011, 06:59 PM   #128
Justin McCallon
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Re: Training to Compete at CF using different Methods

Video from today:
http://www.youtube.com/watch?v=noL4sdhomLM
(Squats and GM's)
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Old 08-17-2011, 06:37 PM   #129
Justin McCallon
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Re: Training to Compete at CF using different Methods

8/8/2011
Warm-up as rxd

Bench:
135 x 5
145 x 5
175 x 5
200 x 5
230 x 5
240 x 5
Probably had 1 rep left.

DB Low Incline Fly/Bench Hybrid: 22.5 x 10 x 4
DB Curls: 27.5 x 10 x 4

Rotator work

Static Stretches as rxd

Took about 50m.


8/11/2011
Warm-up as rxd

Deadlifts:
225 x 5
255 x 5
305 x 5
360 x 5
400 x 5
425 x 5
Tough.

Stretches as rxd


8/12/2011
Warm-up as rxd

Overhead Press:
75 x 5
90 x 5
110 x 5
125 x 5
140 x 5
145 x 5
Also tough.

Dips: BW x 10, BW x 6, BW x 4
DB Curls: 27.5 x 10 x 3
Supersetted all 6 of those sets immediately after last OHP.

Didnt stretch. Ran out of time.


8/13/2011
Warm-up as rxd

Squats:
45 x 5
155 x 5
185 x 5
210 x 5
240 x 5
270 x 5
285 x 5
No belt. Felt a little better than last week. I focused on not popping up at the top, and instead staying tight. That probably helped, and I probably also got some neuro stuff back for squats.

Good Mornings:
135 x 15, 135 x 10

A few push-ups and pull-ups real quick and out.

Didnt static stretch well.


8/15/2011
Warm-up as rxd

Bench:
45 x 5
45 x 3 (Adjusting pins)
135 x 5
160 x 5
185 x 5
205 x 5
225 x 5
245 x 5 (very difficult)
235 x 5 (realized I messed up ramping)

DB Incline Flies/Bench Hybrid: 22.5 x 10/10 x 5 sets
DB Curls: 27.5 x 10/10 x 5 sets

Rotator (etc) Work

Stretches as rxd
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