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Old 01-10-2011, 04:55 PM   #1
Sebastian Milla
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Sebastian Milla's Gant Grimes/Strength Bias Program Log

Today's an off day from the main site WOD so i'm taking the opportunity to post my programming for the next two days for feedback. Basically I am starting Gant Grimes' hybrid program and will track my progress here for the sake of reference and input.

A little bit about me.

Age: 19
Height: 5' 10"
Weight: 170ish
BF%: 10% probably. a thin layer of skin and fat over teh abz.
WOD level: Pack most days, porch some days.
CFT: over 650
other CFT: over 550

I'll be working the novice variation of the program: 3-1-2-1

Here's what I have so far:

Tuesday January 11, 2010

Handstand Work
Hold against wall for 15 seconds X 3
walk up and down wall each time'

Hang Power Clean
45 X 5
65 X 4
85 X 3
105 X 2
145 X 2 X 8

Back Squat
95 X 5
115 X 4
135 X 3
195 X 5 X 3

WOD:
Tabata Intervals of

BW Deadlift
K2E

Wednesday January 12

Front Lever Prog
Hold knees on elbows for ten seconds X 3

Push Press
45 X 5 X 2
55 X 4
65 X 3
110 X 3 X 5

Overhead Squat
45 X 5 X 2
85 X 4
105 X 3
115 X 2
145 X 3 X 5

WOD:
15-12-9
Pullups
DB Swings 50 lbs.
Dips

(All while wearing my backpack and an extra five pounds)

I didn't I did not consider the push press a slow lift hence the 3 X 5 rep/set scheme and the OHS for 3 will be until I get comfortable enough to do 5 X 3.
I might up the gymnastics work if it feels too easy.

Eating has been paleo for the last month and a half and I'm going to try to keep it that way while upping my protein and fat. Goal is sixteen weeks so we'll see how it goes.
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Old 01-11-2011, 11:42 PM   #2
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

145 on the HPC was definitely too cocky of me. 125 was enough. Other than that the squats came out as good as they could have after a month and a half without and the metcon whooped my ***. can't wait to OHS tomorrow

Nutrition: halfway through my workout I realized that the bag and a half of beef jerky and handful of nuts was not going to be enough to get me through this sheep. so from now on its two handfuls of nuts and a bag and a half of beef jerky for breakfast. Duck yes. Keeping my salads huge, oily, and full of whole eggs and chicken breast so I'd say i'm solid.
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Old 01-12-2011, 07:12 PM   #3
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Soreness had today's workout turn to **** at the OHS. Push Press went well at 115 pounds, five above what i thought i'd be comfortable with. That being said, doing these before the OHS' was a bad idea. for novice programming at least. I maybe got one set of 115 in the OHS before finding that I was unable to do anymore, probably due to the fact that i hadn't cleaned or low bar squatted in a while, ergo the DOMS. oh well, we fall to get back up again, next week i'll do better. did the metcon with about 11 pounds on mah back and called it a day.

in summary

PP: 115 X 3 X 5

OHS: 115 X 3

Metcon
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Old 01-13-2011, 06:08 PM   #4
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Thursday January 13 2011

Heavy Day

Handstand Progression

Hold for 20 seconds X 3

Power Clean

45 X 5
65 X 4
85 X 3 X 2

Work up to a heavy single:

95-105-115-120-125-130-135

Front Squat

65 X 5
85 X 4
105 X 3
115 X 2

145 X 3 X 8

Deadlift

220 X 5

Weighted Pullups

20 X 3 X 5


I left room for growth on the PC today and the deadlift. Weighted pull ups will go up to 5 X 3 or 4 X 3 next week. Beasted those front squats and felt good about it too.
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Old 01-18-2011, 05:49 PM   #5
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Tuesday January 18, 2011

FL Progressions

10 seconds X 3

OHS
45 X 5
65 X 4
85 X 3
95 X 2

110 X 5 X 3

PP
65 X 5
85 X 4
95 X 3

120 X 3 X 5

5-4-3-2-1

210# Deadlift
90# Thruster
Burpees

OHS continue to be difficult, I think its because I have widened my grasp significantly since the last time I did them consistently. oh well, at least I could do sets across this time around. Metcon was awesome, I could've gone heavier on the thrusters, note for next time I guess.
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Old 01-20-2011, 12:49 PM   #6
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Handstand Prog

25 seconds X 3

Power Clean

45 X 5
65 X 4
85 X 3

Work up to heavy single

105-115-120-125-130-135-135

Front Squat

45 X 5
85 X 4
105 X 3
115 X 2

150 X 3 X 8

Deadlift

135 X 5

225 X 5

Pull ups

20 X 4 X 3
X 3 X 1

Power Clean has not advanced ina week so i feel ill have to work around the heavy single. form has been quite ****ty though. Front Squats took the **** out of me, they made the deadlift feel easy. i was pleasantly surprised to find that I could do four pull ups this week with twenty, I've been G2Ging somewhat, i.e. whenever i feel like it ill knock out a set of max reps on my shower bar, so maybe that's it.

nutrition update: eating a bowl of pb and banana at every meal and I think it messed up my stomach but oh well. the calories are present, let's hope the recovery is too.
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Old 01-24-2011, 05:35 PM   #7
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Lever Prog

10 seconds X 3

Power Snatch

45 X 5 X 2
random warm up

85 X 2 x 7

Squat

Warm Up

200 X 5 X 3

Bench

warm up

140 X 5 x 3

WOD

45 lb dumbell clean X 5
handstand push ups X 5

AMRAP 10 minutes

8 rounds
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Old 01-24-2011, 05:36 PM   #8
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Saturday 22 January

Heavy Fran

15-12-9

90# thruster
pullups

seven minutes
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Old 01-24-2011, 05:38 PM   #9
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

24 January Monday

Handstand Prog

30 seconds X 3

HPC

warm up

130 X 2 X 7

Squat

warm up

205 X 3 X 3

WOD

3 rounds:
max pullups in one minute
max dips in one minute
rest one minute

with about eight pounds in a backpack
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Old 01-25-2011, 05:40 PM   #10
Sebastian Milla
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Re: Sebastian Milla's Gant Grimes/Strength Bias Program Log

Lever Prog

my wrist was hurting a bit so i did one set of ten seconds and called it. Today was a wrist intensive workout and i didn't want to blow anything out in the early part of the workout.

OHS

45 X 5
65 X 4
85 X 3
95 X 3
105 X 2

115 X 5 X 3

PP

45 X 5
65 X 4
85 X 3
95 X 2
105 X 1

125 X 3 X 5

WOD

21-15-9

105# Bench
chins
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