PR Bonanza - Doug's journey from lightweight to...

[Douglas Menikheim]

Finally thought I would jump on the bandwagon and start a log. I have been logging my workouts on and off for some time at another site, but a) i think its shutting down and b) I always think reading through other people's logs shows a real story of progression.

So a bit about myself. Im a pretty scrawny guy and have some pretty long legs and arms (which I think can be a real pain sometimes hahaha). My stats are 31 yrs old; 5/11; 150lbs. I have always been on the light side. I have been trying to put on weight and lean towards focusing on strength for the past couple months. I started Crossfit in Sept of 2010, so I am coming up on my 1 year soon. Unfortunately, some shoulder injuries have been holding me back here and there. I have not switched to a pure strength program just because I like doing wods a few times a week.

My CFT numbers are: BS: 220; DL: 275; Press: 105

I havent tested my 1 RM in Press for a while and its def my weakest lift. Maybe due to my long arms and the shoulder issues.

My short term goals are to put on about 10-15 lbs over the next couple months and just keep working on strength. And as for my lifts:

BS: 250lbs by end of year
DL: 300 by end of summer
Press: 115 by End of summer

Today:
Back Squat
5 x 3 - 165, 175, 185, 190, 195 (missed on last rep)
2 x 1 - 195, 205

WOD:
3 Rounds
C&J 5 @ 115
10 Clapping Push Ups
15 Med Ball Situps @ 10 lbs

Time: 7:50
Max Set - 15 reps @ 135

Throw in some strict pullups and some DU work.

[David Strand]

Douglas,
I'm in a similar situation with both my weight, numbers, and goals, and seeing this has gotten me to begin considering making my own log. Whether or not I end up doing it, I wish you luck! Hopefully your log can be a source of inspiration and proof of progression. Hope things go well.

[Douglas Menikheim]

Thanks, David. I'm hoping that I can look back in a year and see some real progression. I think it will show a bit better than just looking at a calendar type website with a bunch of wods listed.

Edit: For some reason on my first post my Backsquat Max Set got pushed down below my WOD time hahah.

[Dustin Standel]

Good luck reaching your goals.

Awesome avatar pic!

[Ryan Saraco]

I'll be watching the progress live and following along on here. Lets make some progress! I started mine as well.

[Douglas Menikheim]

Thanks, Ry. Took a cue from your log and here is a better list of my numbers:
Deadlift: 275
Back Squat: 220
Press: 105
Power Clean: 155
Squat Clean 165 (its been a while since I tested this)
Snatch: 105
Jerk: 150
Bench: 140
Box Jump: 49.5
Front Squat: untested...probably around 180-190
OHS: untested
Thruster: untested
Double Unders: 5 (so pathetic hahaha)
Muscle Ups: 5

Today is a big fat REST day. Thank god. We did a team wod on Saturday that left my back pretty tight. Then yesterday's back squat work just threw me over the edge. Feeling a bit sore and tight today. I'll try to spend 15 -20 mins tonight hittin the foam roller and lax ball.

[Dustin Standel]

Originally Posted by Douglas Menikheim

Thanks, Ry. Took a cue from your log and here is a better list of my numbers:
Deadlift: 275
Back Squat: 220
Press: 105
Power Clean: 155
Squat Clean 165 (its been a while since I tested this)
Snatch: 105
Jerk: 150
Bench: 140
Box Jump: 49.5
Front Squat: untested...probably around 180-190
OHS: untested
Thruster: untested
Double Unders: 5 (so pathetic hahaha)
Muscle Ups: 5

Today is a big fat REST day. Thank god. We did a team wod on Saturday that left my back pretty tight. Then yesterday's back squat work just threw me over the edge. Feeling a bit sore and tight today. I'll try to spend 15 -20 mins tonight hittin the foam roller and lax ball.

My double unders are worse - about 1 out of every 2 attempts. lol

[Douglas Menikheim]

Awesome night at the box tonight. Like the title of my log...it was a PR bonanza!

Tonight we tested our 1 RM at Power Cleans, Deadlift and Power Snatch.

Power Clean 165# and Deadlift 300#

For my singles on Power Clean I did - 155, 160 and 165. 160 was a PR and I decided to give it one more go and hit 165. I noticed that on my 155 and 160 attempts I received the bar in my palm and sort of hyper-extended my thumb. On the 165 attempt, I tried to really get my elbows through fast and it worked. I was able to receive it just on my finger tips.

For my singles on deadlift I did - 285, 295 and 300. We taped my attempts at 285 and 295. At 285 my low back came up and rounded a small bit. At 295 it was minimal, but I definitely tried to drive with my heels. Decided that since my goal was to hit 300 by the end of the summer I would just go for it. 300 went up really easily. Totally psyched about this one!!!

I didnt have any juice left when we got to Power Snatches and only got to 105.... boooo! I failed at 115 three times, but on the last one I had it but just didnt get my arms back enough. When I saw the video I was ****ed.

Thursday will probably be back squat and press. So I am hoping for a couple more PRs.

[Douglas Menikheim]

Last night took its toll and I was just exhausted today. I think I could have eaten more and than would have helped. Even though I really wanted to hit a WOD today, I decided to just relax and take a rest day.

[Douglas Menikheim]

Thursday, July 14, 2011

Unfortunately, work prevented me from really working out. I got to the box late and wasn't really in the mood to do much. They were doing 1RM again for back squat, front squat and weighted pullups.

I jumped in on Back Squat

5 x 135
1 x165
1 x 185
1 x 205

205 felt a bit heavy probably because I wasnt warmed up properly and just not focused. So I didnt even bother trying to beat my 1RM of 225.

Front Squat
1 x 165
1 x 185 (PR)

I havent really ever tested my front squat, so this was an easy PR. Although it felt a bit heavy. Again just wasnt focused

From there I had to leave to go back home and work.