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Brandon Enos
07-08-2007, 12:07 PM
Under the suggestion by Robb Wolf, I decided to take a look at the ME black box and variations. Based off of my understanding of the templates, I came up with a couple of variations I wanna try. It wont be next week since I dont wanna take my barbell to Santa Cruz but probably the next after that. I prefer the 5 days on, 2 days off because it gives me weekends to do what I want.

A)
Mon - XFit
Tue - Snatch (power, hang, etc), Bench Press, Deadlift
Wed - XFit
Thur - Clean (power, hang, etc), Standing Press, Squat (back, front)
Fri - XFit
Sat - Rest
Sun - Rest

B)
Mon - XFit
Tue - Snatch, Standing Press/Dip (switch every other week), Deadlift
Wed - XFit
Thur - Clean, Pullup (eventually weighted), Squat
Fri - XFit
Sat - Rest
Sun - Rest

I think A might be a little better since I already do several sets of pullups and dips every day as GTG, and most my workouts have pullups and/or dips in them already.

Joe Hart
07-08-2007, 07:32 PM
It seems a little intense on the ME days. I am not sure what your conditioningis, maybe you handle it. The templates I have seen have one exercise for the ME day.

Steven Low
07-08-2007, 08:21 PM
Could be a little rough.

If you're going to do that many ME exercises.. (are you going to go singles or triples or what?) make sure you try to keep the volume pretty low as you work into it. If it's too much at first try cutting the wed X-fit to a half intensity day.

GTG along with this will probably be too much unless your conditioniong level is *very* high.

I would group cleans and DLs together and snatch and squats together. Basically the oly lift variation will be a warmup for the heavy work (e.g. clean is a warmup for DL) which will cut down significantly the amount of warmup sets (if any) that you need to do. It really doesn't matter what goes what day really though... try to keep it synch with X-fit in terms that if you're doing max DLs on Monday maybe put your clean-dl-bench on Thurs instead of Tues which you'd have to do it 2 days in a row. That would be ROUGH.

P.S. I hope your diet is optimized as well.

Brandon Enos
07-08-2007, 09:13 PM
Some good points above. I dont have the best conditioning, but Ive always been able to recover quickly, but why risk it. So I sat down and have been trying to figure out something that might be a little better.

As far as reps, I was thinking of doing the one from the ME Blackbox variations article. First group of exercises, week one 5x5, two 5x3, three 5x1 and then repeating with second group of exercises. After the six weeks, take a week off. I want to use this week to test myself. I was thinking a 5k run, CF total, and the old school strength challanges from underground strength coach.

When I talk about crossfit, I dont mean whats up on the page. What I meant was doing randomized, "no rules", metcon workouts. So sometimes a crossfit metcon, sometimes something from undergroudstrengthcoach.com, etc, its just easier to say XFit.

A.)
Mon - XFit
Tue - Snatch (power, hang, etc)
Wed - XFit
Thur - Standing Press
Fri - XFit
Sat - Back Squat
Sun - Rest

B.)
Mon - XFit
Tue - Clean (power, hang, etc)
Wed - XFit
Thur - Deadlift
Fri - XFit
Sat - Benchpress
Sun - Rest

-Ross Hunt
07-09-2007, 07:39 AM
That sounds saner.

I Black Boxed for a couple months. You can also throw in a little non-maximal work to keep the groove smooth. E.g.:

Snatch heavy
Back Squat heavy
Overhead Press medium

C+J heavy
FSQ heavy
Overhead Squat medium

You can also get mileage out of progression from exercise to exercise, e.g.:

Power Snatch until you have to squat snatch
Squat snatch to max
Overhead squat reps with a heavy squat snatch weight
Back Squat to heavy triple

To be honest, I didn't see any oly progress until I started adding in some more non-maximal oly days. All the pure strength exercises went up nicely, though, even though I was still doing X-Fittish stuff then.

Brandon Enos
07-09-2007, 08:47 AM
Just a little confused here. For the first scenario:
Snatch heavy
Back Squat heavy
Overhead Press medium

C+J heavy
FSQ heavy
Overhead Squat medium

Are you talking about doing the first three for three weeks then switching to the other, or am I off?

For the second:
Power Snatch until you have to squat snatch
Squat snatch to max
Overhead squat reps with a heavy squat snatch weight
Back Squat to heavy triple

Im guessing that this is done all in one day.

Troy Archie
07-09-2007, 10:02 AM
An important question that needs to be asked is;

What are your goals?

Brandon Enos
07-09-2007, 10:13 AM
My main goal right now is to lose weight. Im down from ~290 in March to 254 yesterday morning. I dont really have a goal weight, but I would like to hit 15% body fat or less by New Years, which according to a body fat calculater thing I downloaded, is only about another 11%, but I dont know how accurate it is.

For this reason I've been doing a lot of Metcon workouts along with a Fast-5/Paleo diet. However, I also dont feel as strong as I used to in some areas. In others Im great, I can now do three tactical pullups in a row, where as in March, I couldnt even do 1 chinup. But in other areas, mainly my standing presses, Im noticing a decline in ability.

Dave Van Skike
07-09-2007, 10:51 AM
Brandon,

you might try focusing on just strenght and weight loss.. I've tried to cut down using your approach and it was slow hard going. A protein sparing modified fast and solid strength based program with long walks paired with ZERO metcon works pretty fast and preserves the meat. You will probabaly gain a little strength as well. once you're gettgin closer to your goal, then consider metcons. Just a suggestion, worked for me but YMMV

Brandon Enos
07-09-2007, 11:09 AM
Just to give you guys an idea of what I do and what Im talking about when I say Metcon, here's the schedule for this week.

Monday – Hard (originally more of a metcon, but changed it this morning)
1. Pull ups - vary grip 6 x 5 reps
2. barbell bench press (medium grip) 6 x 5 reps
3. KB step up onto bench 3 x 10 per leg
4. 1 arm kettlebell snatch 5 x 5 reps
5. knee tucks off bench 3 x 12 - 15
6. wheel barrow (load w/any resistance - weights) push 3 x 1 minute (loading the wheel barrow w/olympic plates makes it easy to track the loads as opposed to throwing in sand or rocks)

Tuesday – Easy
Start in middle of basketball court. Press bells overhead. Overhead walk to basket, 5 push press. Repeat with rack walk and front squats. Repeat with farmers walk and row.
+ 5/5 snatch, 10/10 High Pull, 15/15 Swing

Wednesday – Hard
A many rounds in 20 minutes of:
·2-handed swings x15
·Walking Lunges x30 (15R/15L)
·Push Ups x15
·1-Arm Rows x15R/15L

Thursday – Easy
30 minute H2H drill, resting for ~1 minute whenever bell is dropped.

Friday – Hard
3 times through, one minute breaks
1. snatches x 5 L/R
2. clean, squat & press x 5
3. Renegade Row x 5 L/R
4. forward lunges x 5 L / R
5. 2 hand swings x 10
6. Floor Press x 10

Brandon Enos
07-09-2007, 03:45 PM
Also, and Im not sure if this will make a difference at all or not, but Ill add it anyways.

I am currently an EMT and I want to become a firefighter. As long as I get accepted, I will be attending the fire academy in late Jan./early Feb., which is why I want to get my weight down by New Years.

-Ross Hunt
07-09-2007, 06:44 PM
Just a little confused here. For the first scenario:
Snatch heavy
Back Squat heavy
Overhead Press medium

C+J heavy
FSQ heavy
Overhead Squat medium

Are you talking about doing the first three for three weeks then switching to the other, or am I off?

For the second:
Power Snatch until you have to squat snatch
Squat snatch to max
Overhead squat reps with a heavy squat snatch weight
Back Squat to heavy triple

Im guessing that this is done all in one day.

You could do workout A and then do workout B the next time you go heavy.

But in light of your goals, you might want to reconsider doing ME Black Box. Dieting hits you hard, and so does working up to max weights on a regular basis: I haven't tried dieting down while regularly trying to hit max weights, but my guess is that trying to do both at once might backfire.

Body comp is not something I have experience training for specifically; there are a lot of other people here who actually know what they're talking about when it comes to this. But off the top of my head I would say that you might be better served by doing metcon a couple times a week and using medium-heavy but never maximal strength training (say, a couple ascending sets of 5 or something else simple like that) to minimize strength loss.

Sam Cannons
07-09-2007, 11:51 PM
I ran with a similar program looked like this

Mon - Heavy Met Con = Fran,Elizabeth,Diane ect
Tues - Deadlift / OHS
Wed - Power Clean & Jerk
Thurs - Front Squats
Fri - Weighted Pull Ups / Dips / Kettlebell Juggling

The odd mess around on the week end with Kbells/Run/Swim/assistance lifts what ever.

One met con a week is enough for me at the moment while i work on my lifting form and strength. I have stopped at the moment as my training partner has moved town along with his barbell set, so another week or so then i will jump back on it.

Sam In Aus

Allen Yeh
07-10-2007, 04:33 AM
Also, and Im not sure if this will make a difference at all or not, but Ill add it anyways.

I am currently an EMT and I want to become a firefighter. As long as I get accepted, I will be attending the fire academy in late Jan./early Feb., which is why I want to get my weight down by New Years.

I'd opt for what Dave said also, you can develop different qualities concurrently BUT with a specific goal in mind and time frame this is the perfect opportunity to do some backwards planning. A few months of strength work, with minimal GPP type work then shift to a plan like you are currently discussing and 1/2 strength 1/2 GPP type, then shift completely to metcon stuff.

Another option is to focus your next 4-6 weeks on body composition and not to worry about strength at all. (a la Dan Johns recommendation that "fat loss is a 28-day war!...etc" (badly paraphrased)). Then in the months of September to December to focus on strength and phase in GPP as you go along.

Brandon Enos
07-10-2007, 08:39 AM
When you say to focus on body comp., what kind of workouts are you talking about? Since you mentioned Dan John I want to think OLAD, but I thought that that was more of a strength focused program. Plus, I never really understood the sets and reps for that program.

Mark Joseph Limbaga
07-13-2007, 04:19 AM
Let us know how it goes here's what i did a few months back

mon: Squat, pullups
tue:Xfit
wed:Dips, power cleans
thu:Xfit
fri:Xfit
sat:deadlift, jerk variation
sun:rest