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Old 12-30-2013, 08:59 AM   #1
Eric Coulson
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Quest for 400# DL, 300# Squat, 200# C&J

These are the 2014 goals. 400# DL, 300# Squat, 200# C&J. Also, compete in a local powerlifting competition.

Plan:
Mondays - Squats - 3 sets of 5 adding 5-10# from week to week until plateau. Also, some volume of clean/snatch work with some additional assistance exercises (mostly gymnastics based).

Tuesdays - WOD at my box

Wednesdays - Deadlifts - 3 sets of 5 adding 10# from week to week until plateau. Bench press - 3 sets of 5 adding 5-10# from week to week until plateau.

Thursdays - rest and recover. Plenty of mobility/stretching/lax ball smashing

Fridays - WOD at my box

Saturdays - WOD at home with a bias towards squatting movements

Not waiting for the new year. Started on this plan the week before Christmas. Of course, like a lot of people, I'm guilty of slipping last week and eating like crap and skipping all but Monday (squats) on account of the holiday. Back on the horse this week.
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Old 12-30-2013, 09:05 AM   #2
Eric Coulson
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Re: Quest for 400# DL, 300# Squat, 200# C&J

12/16
Squats - 5-5-5
Hang squat cleans - 3-3-3-3-3

Squats - 205-205-205
HSqC - 115-115-125-135-135

12/17
@ CrossFit Catonsville
Part 1: AMRAP 15 - 5 box jumps (30”), 5 2KB squats (36#), 5 Ks2Es > 13 rds + 1 box jump
Part 2: for time - 20 DL (75% BW = 125), 20 wall balls (20#), 20 sit-ups, 20 long jumps (5’ box to box), 50 Double-unders > 4:42

12/18
Deadlift 5-5-5
Bench Press 5-5-5


DL > 265-265-265
BP > 155-155-155 (too easy)

12/20
Part 1: Thrusters, sets of 3 - begin with empty bar, add 10#/set until failure. Completed 3 @ 155
Part 2: 6 rds for time - 6 pull-ups, 6 handstand push-ups, 6 dive bombers, 6 Ks2Es - 17:45 (handstand push-ups became negatives after 9 total handstand push-ups)

12/23
Part 1: Squats 3x5x210
Part 2: Squat cleans 1x5x135, 1x1x155, 1x1x175 (PR?), 1x1x185(f)
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Old 12-30-2013, 02:32 PM   #3
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Re: Quest for 400# DL, 300# Squat, 200# C&J

12/30:
Part 1: Squats - worked up to 5x210, 5x210, 5x210
Part 2: AMRAP 12mins - 3 full squat cleans (135), 3 ring dips, 6 squat cleans, 6 ring dips, 9/9, 12/12, etc. Completed round of 12 and 4 SCs for total reps of 64.
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Old 12-31-2013, 07:34 AM   #4
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Re: Quest for 400# DL, 300# Squat, 200# C&J

12/31
Part 1: 5 rds for time - 5 pull-ups, 10 KB swings (1.5pood), 15 ab-mat sit-ups, 5 Ks2Es
9:13

Part 2: 1...10 ladder (2...20 for sit-ups)
pull-ups
ab-mat sit-ups
2KB cleans (12kg)
2KB press (12kg)
16:20
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Old 01-07-2014, 06:10 AM   #5
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Re: Quest for 400# DL, 300# Squat, 200# C&J

1/6/14:
Part 1 - pull-ups 16-10-9-9-8
Part 2 - Squats 3x5x215
Part 3 - for time: 15-10-5 of 2DB ground to overhead (40#), box jumps (5:36)

1/7/14:
5 rds for time: row 1000m, 10 burpees, 10 box jumps (32:26)
Excellent sweat on a brutally cold day!
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Old 01-09-2014, 05:53 AM   #6
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Re: Quest for 400# DL, 300# Squat, 200# C&J

1/8/14
Deadlifts - worked up to 3x5x265
Bench Press - worked up to 3x5x170

170 was a perfect working weight on the BP. 2nd and 3rd sets were struggles on reps 4 and 5 but with the confidence of having a spotter I was able to push through.
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Old 01-14-2014, 11:55 AM   #7
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Re: Quest for 400# DL, 300# Squat, 200# C&J

1/10/14
quickly but not for time - 1-10 ladder:
- Front squat (start @ 75#, add 10# each set)
- jumping jacks (start @ 20, add 10 reps each set)
- weighted push-ups (start @ BW, add 5# each set, plate on back)
- row (start @ 100m, add 100m each set)

Totals = Front squat 7,425#, 650 jumping jacks, 55 push-ups with 225# cumulative weight added, 5,500m rowed

1/13/14
Part 1: Squat 3x5x220
Part 2: every 3 mins for 5 rds, run 400m

1/14/14
Part 1: EMOTM 10 mins - Odd = 8 box jumps, Even = 6 power cleans (115)
Part 2: EMOTM 10 mins - Odd = 10 KB swings (1.5pd), Even = 5 pull-ups
Part 3: 100 wall ball shots (20# ball) for time = 6:15
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Old 01-21-2014, 07:28 AM   #8
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Re: Quest for 400# DL, 300# Squat, 200# C&J

1/15/14
Part 1: Bench Press 3x5x175
Part 2: Deadlift 3x5x270
Part 3: 100 push-ups for time - 5:58

1/17
Part 1: find 1RM overhead squat - 140
Part 2: sets of 4 overhead squats @ 50,60,70, and 80% of 1RM (70,85,100,115)
Part 3: AMRAP 15 - 10 ab-mat sit-ups, 5 DL (BW, 170), 6 walking lunges w/ 35# plate overhead, 20 jumping jacks - 12 rds + 5 DLs

1/18
EMOTM for 4 mins, 2 squat clean and jerks (135), 1 min rest
EMOTM for 4 mins, 4 squat cleans (115), 1 min rest
EMOTM for 4 mins, 6 power cleans (95)

1/20
“Nancy” (RX'd) - 21:54

1/21

EMOTM 10: Odd - 10 squats, Even - 10 ab-mat sit-ups
200 single unders, rest 30 secs
EMOTM 10: Odd - 5 box jumps (32”), Even - 5 Ks2Es
200 single unders, rest 30 secs
EMOTM 16: Odd - 5 burpees, Even - 10 leg lifts
200 single unders
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Old 02-06-2014, 11:09 AM   #9
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Re: Quest for 400# DL, 300# Squat, 200# C&J

1/27
Part 1: Squats 3x5x220
Part 2: 21-15-9 for time - DB swings (55), ring dips = 4:28

1/28
Part 1: AMRAP 15 - 5 push-ups, 5 pull-ups, 3 push presses (135) = 9 rds + 2 push presses
Part 2: 10 rds, not for time - 3 handstand push-ups (did negatives), 3 burpees

1/29
Part 1: DL 3x5x270
Part 2: Bench Press 3x5x170

1/31
Part 1: OHS - 4 sets of 4 reps @ 90% of 1RM (1RM=140, so working weight was 125)
Part 2: AMRAP 10 mins - sit-ups (179)
Part 3: AMRAP 10 mins - squats (250)

2/3
Part 1: squat 3x5x225
Part 2: perform the following 2x for max reps - 1 min thrusters (95), 1 min box jumps, 1 min pull-ups, 1 min burpees, 1 min rest (Score = total # of reps for all movements). Score = 119 (65 in Rd 1, 54 in Rd 2)

2/4
Part 1: AMRAP 10 mins - 5 KB 1-arm OHS left, 5 KB 1-arm OHS right (really, really difficult, only used an 8lb KB), I only finished 3 rds. This movement exposed a severe weakness...shoulder mobility/ROM. I was unable to hold the lightest KB in a one-arm overhead position in a squat without the weight coming forward. Lesson learned is I must spend more time mobilizing and extending my ROM of my shoulders.
Part 2: AMRAP 10 mins - 10 goblet squats (1.5pood), 10 ab-mat sit-ups - 10rds + 2 sit-ups
Part 3: AMRAP 10 mins - 5 box jumps (24”), 5 burpees - 11rds + 1 burpee

2/5
10 rds for time: 10 deadlifts (135#), 10 push-ups > 10:28
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