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Old 12-01-2013, 09:26 PM   #1
Derek Bujan
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Derek's Workout Log

Easy way to keep track of workouts and Programming

I do a mix of my Box's Programming which is based on Westside Barbells Conjugate System and my own. I have a major weakness with Olympic Lifting; mostly the Jerk and my box tends to favour Powerlifting movements which leave me to use the Conjugate Method as a template but tweak it to my weaknesses. Great coaches and knowledgeable dudes, have taught me a lot owe my development over the past year to there help.
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Old 12-01-2013, 09:36 PM   #2
Derek Bujan
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Re: Derek's Workout Log

Nov 30th 2013

Tidal Showdown Seeding Wod - Team Head to Head Tournamant. Wod used to seed teams 1-30th for brackets.

12min Amrap
5 Hand Release Burpee over Bar
10 Wall Balls 20lbs
15 DU

Rest 2min then

2 min Amrap of G20 #165

10 +2 then 18 G2O

Strength
Smolov Jr Day 10 7x5 @ 75%(+25lbs)
7x5 @ 285lbs
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Old 12-02-2013, 07:07 PM   #3
Derek Bujan
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Re: Derek's Workout Log

Dec. 2 - was Max effort lower as part of Conjugate System but with doing Smolov yesterday and then again tomorrow I avoided over loading my spin today.

Weightlifting
Build to Moderate High Hang (right in hip crease) Double Snatch
95 x 2
115 x 2
135 x 2
155
165 ox oo
170lbs oo

then 5 min EMOM
115x3 High Hang Snatch

Learning to Full Snatch. Only 3rd time I have done Full Snatches, attended an Olympic Lifting Seminar last week and was taught how to drill them and I've had big improvements already.

Strength

3rm Strict Press
115lbs
135lbs
155lbs (1 rep)
180 PR

Felt solid so went for 1rm
200 PR
205 PR
210 F

4x5 Weighted Strict Pull Ups 24KG KB (63lbs)
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Old 12-04-2013, 03:26 PM   #4
Derek Bujan
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Re: Derek's Workout Log

Dec. 3

Strength
Smolov Jr Day 11
300lbs 8x4

Felt easy throughout. 1 more day of squatting before testing a new 1rm.

Weightlifting

Full Cleans (like I said working on full cleans for first time)

185lbs x 3
225 x 2
275 FFF

wasnt happy with performance, felt tired from squatting and missed weights I should hit.

10 Emom

2 T&G Cleans @ 185

Practiced Hand Stand Walks - still horrible


Dec. 4th - Rest
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Old 12-09-2013, 09:36 PM   #5
Derek Bujan
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Re: Derek's Workout Log

Dec 5th

Just finished up Smolov Jr Squat Cycle

10x3 @ 317lbs

Dec 9th (Dynamic Upper Body)

Weightlifting

Split jerks (from Rack)
10x1 115lbs + 2 Orange Bands (dynamic effort Day)

Jerk Dip Drives (No press)
135x5
225x5
315x2
315x2
275x3

Strength

1RM Weighted Strict Pull up
BW x 5
BW+25lbsx2
BW+70lbsx2
BW+88lbsx1
BW+105.4lbsx1 PR
Bw+110.4lbs F

Conditioning

wod #1
5RDS
7 Plyo Push Ups onto 3 #45 plates
14 Weighted Sit ups (25lbs KBS behind Head)
1 Legless Rope Climb
Then
5x10 Push Press @115 with 15 seconds between sets

Rest 10mins

Wod #2
3 RDS
Max reps MU Pulls (just to catch no Dip)
Max Reps Parallel HSPU from Defiecit (2 #45 plated + 60DB)
2 min rest between

7/7
6/4
6/5

Arms were gassed from weighted pull up and legless rope climbs. Wasn't overly happy with MU pull numbers was hoping for 10+ each rd.
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Old 12-13-2013, 08:42 PM   #6
Derek Bujan
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Re: Derek's Workout Log

Dec 12th Smolov Test Day

Weightlifting

Power Clean 1RM
225x2
275x2
305fff
300ff
295x1
300ff

Was very unhappy, form was breaking down and was pulling way too early. Has not been a good Oly lifting week.

1RM Back Squat following Smolov Jr Cycle
135x5
185x3
225x1
245x1
315x1
365x1 OLD PR
385x1
405x1 (Depth was in question)
410x1 NEW PR!
415F

Dec. 13th

Strength

Work to Heavy Bench Press
135x5
185x3
225x1
235x1
270F

My bench is awful. I hate benching and it hates me. My box is super bench biased and I opt to do jerks instead. I get a greasing for my bench total and I couldn't care less.

SPEED Strength

Banded Box Squats with Safety Squat Bar
10x2 @135lbs with 2 green Bands

WOD #1
10 rds
7 Bench Press @135lbs
10 strict C2B Pull ups

Not for time........was very pleased with the 100 C2B pullups

WOD #2 (Team WOD 3 per team)
1500M Row
100 Box Jumps 24"
100 Burpees

Every 2min 30 DU.

14:45 - I was only one on my team that can do double unders so I had to all of them which was not an issue. and other 2 team members are very new to Crossfit so it was a good test competing against a more experienced team. We won by 15 burpees!
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Old 12-17-2013, 06:48 PM   #7
Derek Bujan
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Re: Derek's Workout Log

Dec. 16th Dynamic Lower Body

Strength

Deficit Deadlift (feet on 45# plate) 315 10x1 (30 seconds between reps)
then
5Rds
2 Deadlifts #365
5 Box Jumps - 44" Box Jump from full squat, 2 second pause in bottom position

Weightlifting Technique Work

3 Full Snatches - 2 from just above knee, 1 from High Hang in Hip Crease (no dropping bar)

95 ooox2
115 ooox2
135 f/ooo
155 ooox2

Only 1 miss at 135 which was a bad catch.

Power Snatch

155x1
185x1
205x1 PR
215x1PR
225 ffffo(hit) PR!

WOD
5RDS
2 Jerks@225
5 T&G Power Snatches @135
5 OHS @135

Wasnt for time because i was helping some people in the gym with clean technique in between sets.

Dec. 17th

Strength

Day 1 of 8 week Texas Method Squat Cycle
5x5 @ 305lbs

Partner Wod

3 Rds
50 Situps
25 Box Overs (20" box)
25 KBS 32KG

Alt partners for each movement for first 2 rds then can share the work in the 3rd Rd.
So partner 1 does all 50 situps, partner 2 does all box overs, partner 1 does all KBS. Then alternates for 2nd rd. 3rd rd split as needed.

4:35
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Old 12-20-2013, 09:13 PM   #8
Derek Bujan
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Re: Derek's Workout Log

Dec. 18th

Light Day for Me.

Strength

Push Press -
95 1x10
115 1x10
135 1x10
155 1x7

5 mins of 155lbs x 3 every 30 secs.

Dumbbell bent rows
4x7 @90lbs Dumbbell

Dec. 19th

2011 Crossfit Games Open WOD 11.4

10 mins amrap
60 bar face burpees over Bar
30 OHS @ 120lbs
10 Muscle Ups

I found this very hard because I haven't been doing much cardio since end of Oct. So I definitely felt heavy lungs.

108 reps
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Old 12-20-2013, 09:18 PM   #9
Derek Bujan
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Re: Derek's Workout Log

Dec. 20 - Max Effort Lower Body

Strength

Test 5rm For Texas Method Day 2

bar x 10
95x10
115x10
135x10
185x5
205x5
225x5
275x2
315x1
325x5 PR
335x5 PR
350x5 PR

Had no clue where to start so obviously did way too many 5rm test. Will be more efficient next Friday. 350 almost broke me.

Walking Lunges Axl Bar Front Rack - 6 steps alt leg build to heavy set

85lbs
115lbs
175lbs
195lbs
205lbs
225lbs
245lbs
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Old 12-22-2013, 01:39 PM   #10
Derek Bujan
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Re: Derek's Workout Log

Dec. 21st

For Time
750M Row
2 Rope Climbs (15ft)
2 Tire Flips (750lbs+)
25 T2B
50 Double Unders
500M Row
4 Rope Climbs
3 Tire Flips
25 T2B
50 DU
250 Row
6 Rope Climbs
4 Tire Flips
25 T2B
50 DU

32:34 - Tire Flips crushed me, a lot of no reps. Was happy I stuck it out and didn't go to a lighter tire.

Last edited by Derek Bujan : 12-22-2013 at 01:43 PM.
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