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Old 06-14-2010, 06:46 PM   #11
Justin McCallon
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Re: Training to Compete at CF using different Methods

Thanks a bunch Michael. Unfortunately, my year is over as far as CrossFit competitions are concerned. I just barely made it to Regionals (as an alternate). I dropped out and did the team competition. I thought we'd make it through, but we had a couple issues that caused 2 of our teammates to drop out last minute, and I guess some of our weaknesses that they'd have filled in hurt us. So, I'm preparing for next year. That said, it might be unreasonable to make the 2011 CF Games, so my goal is to do reasonably well at Regionals. If I didn't drop out, I think I would've been about 40th at my Regional (although I would have done very well at the Central East one, among others).
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Old 06-14-2010, 07:01 PM   #12
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/14/2010
Powerlifting Cycle 1. Week 2 of 4. Day 3.

Warm-up

Dynamic Effort/Speed Sumo Deadlifts: Wore my Chuck’s, no belt.
135 x 3 or so
185 x 3 or so
235 x 1 or 2
265 x 1 (some of the reps up to this point weren’t for speed)
265 x 1 rep x 8 sets (30-45 second rests or so)
Felt pretty strong. Form seemed pretty good, but I haven’t done speed work in a long time, and he weight is so light, so I can’t really compare it to anything.

Switched to Oly shoes

Dynamic Effort/Speed Wide Stance Box Squats: Low box, long pause on the box
115 x 5
165 x 2
185 x 2 (not speed)
185 x 2 reps x 8 sets
Form is getting pretty good. I was a little slow out of the hole, though.

Speed/Dynamic Effort Deadlifts + Shrugs:
240 x 1 rep x 8 sets
I think I was raising my hips a bit before I was supposed to. Unlike in a Clean, I was trying to accelerate the whole way through. Good shrugs.

Good Mornings:
45 x 12
95 x 12
135 x 12
I haven’t ever gone very heavy on these, I haven’t ever done many of them, and I haven’t done them in about 3 years.

Static stretches. Foam roll.
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Old 06-15-2010, 06:22 PM   #13
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/15/2010
Powerlifting Cycle 1. Week 2, Day 4.
Warm-up

Close-Grip Overhead Press: Index finger on the smooth part of he bar.
45 x 7
95 x 5
115 x 5
135 x 4
145 x 3
150 x 3
155 x 2 (missed #3)
Iím kinda taking the WSB bench idea of Close-Grip bench press on ME day and doing it with CG OHP. I am not sure if I flared my elbows too much (or not). I definitely was hitting my triceps more than usual, though.

Explosive-Repeat CTB Pull-ups: (CGPF, No Kip) 11, 8, 7, 6 (50s rest)

DB Incline: Incline medium height
25 x 12
45 x 12
55 x 12 (or was it 8? Whoops)

Did 14 push-ups. My elbows were hurting and my chest was killing me. I was starting as a warm-up for explosive-repeat push-ups, but that wasnít going to be a good idea, so then I changed my mind mid-set and started to just go for some reps, and then at 14 I decided it was hurting my elbows too much and would be a good idea to stop.

DB Tricep Extensions:
45 x 12
65 x 11
Immediate weight-loaded tricep stretch with 65lbs.

Followed immediately by 65/65 weight-loaded bench/chest stretch. Then weight-loaded shoulder stretch.

Cool down run. Static stretches for everything. Foam roll.
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Old 06-17-2010, 06:59 PM   #14
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/17/2010
Powerlifting Cycle 1. Week 2. Day 6.

Morning Weight: 206.7

Iím definitely feeling better than I did a couple weeks ago. Still have room for some added intensity at the gym. Itís tough after working all day and not getting 8 hours of sleep.

Box Squats: I donít pause on the box on ME day. Touch and go. Just trying to mentally think about putting my hips back.
45 x 7
135 x 5
185 x 5
225 x 5
255 x 5
275 x 3
295 x 3
315 x 1
335 x miss
335 x 1
325 x 1
Not happy with the weight, but I was definitely happy with my form. It has got much better for heavy lifts.

Romanian Deadlifts:
135 x 8 (Snatch Grip with a shrug)
205 x 7 (Snatch Grip, shrugged on like 3 reps Ö lost my grip at the end)
275 x 8 (Clean Grip; I think form was good)

Deadlifts: 255 x 1 rep x 5 sets (30s or so rests)
This was not for speed. I was trying to lock my back and raise my hips with my upper body rather than shooting my hips up. I think form was relatively good on 4 of the sets. The last one could have been better.

Static stretches. Foam roll.

Forgot to do Explosive-Repeat Squats.
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Old 06-18-2010, 07:09 PM   #15
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/18/2010
Only got like 4 hours of sleep last night. Felt surprisingly good today all things considered (still worse than when Iíve got all day to train)

Warm-up

Bench: Fingers a thumbs length on the smooth (so Close Grip) on warm-ups, and Pinky on Ring on work sets.
45 x 6 x 2
135 x 6
185 x 5
225 x 3
245 x 1
245 x 5 rep x 2 sets
245 x 4

Barbell Rows:
135 x 6
185 x 5
235 x 3
255 x 1
255 x 5 reps x 3 sets
I will let myself cheat on these if I need to. Kinda like kipping pull-ups, but you need to be a little more careful on these or you can mess up your back. That said, my form was reasonable on these sets. I lost a little strength (10lbs or so) since I did them last, but it should come back. I had to regrip during the sets because the bar sucks and kept rolling in my hands, even with a hook grip.

Dynamic Effort/Speed Overhead Press:
45 x 6 (warm-up / not speed)
45 x 5 (speed)
95 x 6 (not speed)
95 x 2 (speed)
95 x 3 reps x 7 sets (speed)
Speed not all that fast. Did all 3 reps together, unlike squats where I reset each rep. But, I think I will reset each rep next time since OHP starts static.

Handstand Push-ups (HSPUís):
Bodyweight (BW) x Hold for a little
BW x 3 (but had to reset each time)
BW x 4 (had to reset the first 2 times, then got 2 consecutive)

Pull-ups: 21 consec, mostly butterfly. Pretty easy.

Tricep Rope Pushdowns: A couple pretty light sets for 15 or so reps each time.

Static (mostly weight-loaded) stretches. Foam roll.
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Old 06-19-2010, 07:12 PM   #16
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/19/2010
Powerlifting Cycle 1. Week 3. Day 1.

Noon
Warm-up

Snatches:
95 x 3 reps x 2 sets
135 x 3
165 x miss, then 1 rep right after
165 x miss, then 1 rep right after
185 x miss
185 x miss
185 x 1
205 x missed 5 separate attempts
135 x missed twice
135 x 1
Frustrating. I’m missing in front of me. I think it has been a flexibility issue at the bottom. I must be letting the bar get out in front of me. I was pretty close on all but the last rep of 205. I stood halfway up with it on one of the lifts.

Power Clean and Split Jerk:
135 x 1 clean + 3 jerks
155 x x 1 clean + 3 jerks
185 x 1 clean + 3 jerks
205 x 1
225 x 1
225 x 1 clean + 3 jerks x 3 sets
So 10 jerks total at 225. First improvement of the new cycle! I did 100x3x3 before, and I may have been able to handle more, but this time I did it following a Clean, with a crappy bar, after a bunch of snatches, when not feeling unbelievable, and after doing a lot of squat work 2 days ago, and shoulder work yesterday. I think I should be able to keep going up. I’m really hoping I can hit 110kgx3x3 (242lbs) at the end of my 8-week Powerlifting cycles.

Front Squats:
135 x 5
185 x 4
205 x 3
230 x 1
230 x 5
No belt. Up 2 reps from the first day. I’m guessing those bands helped that top end strength.

Cool down 400m jog. Static stretches. Foam roll.

My elbows were really bothering me a lot.

Evening
Jogged a little over 4 miles. It was about 85 degrees outside and humid. I ate too much between workouts and kept cramping up. I didn’t stop, but it made things really miserable. I’m not sure what my pace was, but not fast. Probably around a 9 minute average. My goal here is supposed to be to run at 140-150 HR for as long as I can so I can increase blood stroke volume. I always end up going closer to 175-180.

Quick stretches.
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Old 06-21-2010, 07:13 PM   #17
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/20/2010
Powerlifting Cycle 1. Week 3. Day 2.

Warm-up

Anaerobic Threshold Work
AMRAP in 20 minutes of:
12 1-arm KB Snatches, 50lbs (6R/6L)
20 Double Unders
25 Sit-ups (unanchored)
15 Squats
15 Push-ups
10 Lunges
12 Pull-ups
Run 250m
Total: 4 rounds in 20:10

Used an extra 5lbs on 1-arm snatches, but I took 1 minute longer than last time. I think part of that is that I may have ran a shorter distance last time (I was running around the gym and just estimating my distance last time vs. running on the treadmill this time).

Walked around a little bit and tried not to die. Quick static stretches. Foam roll.
Walked my dog when I got home. 5m hot shower followed by ~12 minute ice bath an hour or so after I got back.



6/21/2010
Powerlifting Cycle 1. Week 3. Day 3.

Warm-up

Speed/DE Sumo Deadlifts:
135 x 3
205 x 3
255 x 1
275 x 1
(Not all speed up to this point)
275 x 1 rep x 8 sets (speed)
Dropped on the way down. Felt really powerful, but reps weren’t perfect off the ground. Back rounded a little and hips shot up a little. Not badly, though. I wonder if I should slow down the rep off the floor so I can keep it straight.

Box Squats:
135 x 2 reps x 2 sets
185 x 2 reps
(Not speed up to this point)
195 x 2 reps x 8 sets (speed)
Long pause on the box.
Speed not unbelievable. Not terrible. Good form.

Speed/DE Conventional Deadlifts + Shrug at the Top:
205 x 3 reps (not speed)
205 x 1
255 x 1
(Not speed up to this point)
255 x 1 rep x 8 sets (speed)
Didn’t feel as powerful as my Sumo’s. Form not perfect, but not terrible. Last rep was the best.

Good Mornings:
95 x 12
135 x 13
45 x 15
I still feel a little weird doing these.

Static stretches. Foam roll.
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Old 06-22-2010, 07:33 PM   #18
Justin McCallon
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Re: Training to Compete at CF using different Methods

6/22/2010
Powerlifting Cycle 1. Week 3. Day 4.

Morning Weight: 209.9 (up almost 3lbs from last week ... this is probably a bit inflated somehow and I'll probably drop a bit)

Warm-up

Wide Grip Overhead Press: Index finger on rings.
45 x 7
95 x 5
115 x 5
135 x 4
145 x missed, then push pressed (so I could lift with a stretch reflex), then missed again
140 x 1 (missed #2)

DB Curls: Started with a hammer stance and moved to a normal stance
20 x 6
40 x 6
50 x 6
55 x 6
60 x 6
65 x miss
65 x cheated 3 reps
Haha, first time doing these in probably 5 years. There was nothing else to do during sets and I didnít feel like doing pull-ups.

DB Incline Bench: Same incline as last time. 2 notches above flat.
40 x 9
60 x 12 reps x 2 sets

Seated DB Tricep Extensions:
35 x 12
70 x 13

Immediate Tricep weight-loaded stretch, weight-loaded chest stretch, and weight-loaded shoulder stretch. Then 280m jog and other static stretches. Foam roll. Shoulders/knees/lower back have all been doing good lately.

Also, I might need to lift tomorrow instead of taking an off day. I donít think Iíll be able to lift Saturday. Iíd like an extra day to rest my back/legs before doing heavy rack pulls, but so be it. I feel recovered (but lack intensity and am always tired).
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Old 06-23-2010, 08:17 AM   #19
Shane Skowron
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Re: Training to Compete at CF using different Methods

Holy crap. I'm adding this to the list of logs I'm following. With a +190 pullup and a 500+ deadlift, your lats must be huge.
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Old 06-24-2010, 06:56 PM   #20
Justin McCallon
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Re: Training to Compete at CF using different Methods

Thanks dude. As a general rule, anything that involves a Pull I'm pretty good on, and anything that involves a Push I'm pretty mediocre (at best) on.

6/24/2010
Warm-up

Deadlifts:
135 x 5 (conventional)
135 x 3 (sumo)
225 x 5 (conventional)
225 x 3 (sumo)
275 x 3 (conventional)
275 x 1 (sumo)

Rack Pulls: From a couple inches below my knee; no belt
295 x 3 (conventional)
295 x 1 (sumo)
345 x 1 (conventional)
345 x 1 (sumo)
385 x 1 (conventional)
385 x 1 (sumo)
435 x 1 (conventional)
435 x 1 (sumo)
Conventional from here on out
455 x 1
475 x 1
490 x 1
505 x miss (didnít even budge)
I felt like I had a bit more after 490, but 505 wasnít moving at all. Maybe I could have moved it if I rounded a bunch but I doubt I would have locked it out. 475 is my PR in conventional without a belt I think. This was my first time deadlifting over 400 in over a month, so I'll take this.
I am guessing I could have gone a little heavier sumo (probably mid-500ís), but rack pulls always feel so awkward to me so who knows. I can usually pull pretty close to the same amount off the floor as I can pull from below my knee.

Bench Press:
135 x 6
205 x 5
255 x 1
255 x 4
255 x 2 (failed on #3, and didnít have a spot, which kinda sucked)
225 x 6

Box Squats: Long pause on box, unlike normal which is touch-and go; low box
135 x 8
205 x 6 (this felt harder than I expected)
225 x 8

Handstand Push-ups: All kipping
BW x 1 (then a 20s hold)
BW x 4 (only got 2 in a row)
BW x 1
BW x 3 (2 in a row at one point)

Couple quick stretches and out.
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