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Kevin Perry
03-29-2009, 07:00 PM
I find it funny considering all those "perspectives" are 180° from what CF was even just 2 years ago. It is not surprising in the direction many have taken in regards to how the definition of fitness has now become CrossFitness, and how it is now defined as the top of the pyramid as a sport (which according to Glassman was at the time the highest form of physical expression, not sure what they are teaching at the cert these days), rather than the rest of the pyramid which involves nutrition, weightlifting, gymnastics, metcon, etc.

They do love the Zone, of course I watched A Boz eat a huge burger and fries at the cert I went to.

Milk and SS will put muscle on just about anyone. I have two guys doing SS with milk and they are packing on the poundage as well as increasing strength dramatically. The resistance is probably from the fact that SS and milk will make you big and pack on fat and reduce your metcon ability. You can always get that later, not everyone is in a huge rush to compete at the CF games.

Yes I had some problems with this view. There were some notions that the only way a person could add 20 lbs or more to their frame was through juicing and not squats and milk ( in other words, some called BS on squats and milk).

There is also of course the problem I ran into lots which was the way I squated, very deep and using the quads over the posterior chain, apparently this is a big no no. Really comes down to personal opinion and no doubt training background it seems.

Attending the cert I think I can get a more clear picture of some of the complaints and concerns those on this board and other places have with not CF per say but what the community has seemed to turn it into because CF itself is a great GPP program for just that, GPP.

I still think that that if you want to get stronger, you need to dump the metcon and lift real heavy and returning to CF metcon will return relatively quickly. Wait, has that not been said a billion times on here already and pretty much proven???

Kevin Perry
03-30-2009, 06:16 PM
My ass slept good last night, rest today through who knows when. Im messing around with zone right now, got blocks figured out. Im going to start measuring tomorrow since I need to go to the market and then practice this for a couple weeks to see how it goes.

In some good news, my weight is up to 147lbs on an empty stomach as of this morning.

George Mounce
03-30-2009, 06:35 PM
I still think that that if you want to get stronger, you need to dump the metcon and lift real heavy and returning to CF metcon will return relatively quickly. Wait, has that not been said a billion times on here already and pretty much proven???

Bingo. I personally am a fan of the high bar squat, I think it has much more application to what is going on in not only CF but life itself. The LBBS has a purpose, and most call it powerlifting, or lifting that one thing, that one time because you had to lean over or something. :p

Kevin Perry
03-30-2009, 10:21 PM
If anyone is interested I did a "brief" write up of the cert in my blog.

Kevin Perry
04-02-2009, 12:50 PM

BS: 210 x 3 x 5

OHS: 40kg x 5 , 44kg x 5, 50kg x 5

SN: 40kg x 1 x 10

I've noticed a huge improvement in OHS form..well huge improvement overall on today. Felt pretty good, eating very clean using Zone as a guide but not weighing and measuring everything, taking rest and recovery very seriously as to not run into anymore problems.

Kevin Perry
04-04-2009, 04:05 PM

Clean+FS+Jerk 50kg x 3 + 3 + 1 x 5

Deadlift: 250 x 5 x 3

Ring Dips: 15, 10 , 15

Workout felt good today, I think the Jerk was the only thing I kind of struggled with but my flexibility in the rack is a lot better and the deads just felt strong.

I've started to fuck around with the OHS flexibility in my warm-up. I got under the bar in the rack and OHS the bar out of the rack for a set of 10 working on bringing my grip closer to the center and really focusing on utilizing the quads on pulling myself out of the hole.

Is it effective and smart? I don't know, but my flexibility for the clean felt a lot more improved and my shoulders felt a lot better for the workout. So maybe this could be an effective tool for brining up weaker areas or just effectively warming up the joints and muscles.

Next week we start Oly lifting with coach again... and my partner called me today to say the program is finished. Exciting.

Kevin Perry
04-06-2009, 08:02 AM
Very crappy sleep last 2 nights, feel exhausted today as a result. Woke up to 143lbs which pisses me off (water weight from before no doubt). Never thought it would be so damn hard just to try and get past 150lbs. Drinking milk is great and all but you just feel like crap on a daily basis and the other issue is my calories have been clean as hell and my body comp is improving, strength is improving, weight is going nowhere so that tells me im still not eating enough.

Trying hard to stick with it.

Kevin Perry
04-07-2009, 08:45 AM
Slept better last night which is a plus. I've given thought to dumping the milk altogether and just focus on getting more solid foods in.

Going to play on the rings today for a while, get those big gunz you know?

Chris H Laing
04-07-2009, 10:08 AM
I've given thought to dumping the milk altogether and just focus on getting more solid foods in.

If you can get enough calories in from solid foods, I would definitely suggest dropping the milk, because if its giving you trouble, like it did to me, the trouble might linger around for a while after you stop, like it did to me...

Kevin Perry
04-07-2009, 08:01 PM
Yea we will see how that goes, milk can do some bad stuff in large amounts.

Well got some interesting info today. Talked with my friend who is writing the program...

Im lookin at a west side barbell style programming, lots of strength work with enough oly stuff to get form and technique down thrown in.

It was also cool to know he holds a number of state and national records in powerlifting although he has the resume for everything I have not been able to find much on it on the net???? :confused: although you can't really find much stuff on the net anyways

Anyways... if all goes well I will be in his words "You will get strong as hell on west side".

Kevin Perry
04-08-2009, 05:28 PM

Today we started back with Weightlifting

Pretty much technique work with light weights

Snatch: multiple singles worked up to 50kg

C&J: same as above up to 50kg


GHR: 3 x 10
GHS: 3 x 10

I found a place just down the road where I can get some "Raw Milk" although it was called happy cow milk when i spoke to the guy. hmmmmm :confused:

Derek Weaver
04-08-2009, 06:19 PM
There's a raw milk source close to my house that's got some funky name to it also. It's expensive though.

Kevin Perry
04-09-2009, 06:05 PM

Nothing special today, just played on the rings for maybe 30 minutes worked some dips, tried working the muscle up some, pullups, L-pullups, L-sit, random stuff.

Kevin Perry
04-11-2009, 02:19 PM

Tried some squats and presses today but didn't have much in me.

BS: 185 x 5 , 175 x 5 x 2

Press: 95 x 5, 110 x 1

I don't know, just felt kind of crappy and tired and I was at the gym without my do-wins, the floor is the squishy pad stuff and the rack has hooks that make it hard to unrack the bar so it sucked and someone took the only good bar in the place. There is pretty much only 2 places where I can do my workouts with the right mindset and the sports club is not one of them.

Diet and sleep have been bad the last few days because thigns have pretty much been busy nonstop. Trying to get back into the "zone' (thats sounds retarded)... I dumped the milk though and I feel a lot better, all the red spots I usually get on my arms are going away now.. I'll just stick to the Pmenu article on mass gain to slowly add muscle mass. It's been working pretty well this month overall.

Kevin Perry
04-14-2009, 04:30 PM

BS: 135 x 8 , 155 x 8, 175 x 6

Didn't do anything today, I have not gotten much sleep lately so the back squats just didn't feel good.

Obviously perform like crap when sleep is not up to par and diet is not up to par.

Kevin Perry
04-15-2009, 07:21 AM

Slept like a damn log last night, wish more nights were like that.

Light BW stuff, some ring stuff like last week.

I am happy to say that I have my program in hand. I plan to start with it on Monday.

10 Workouts, 1 & 2 are ME days. 3 & 4 are DE days. 5 & 6 are Deload days and so on.

I doubt i'll post the template on here for now because it is a personalized program but it has a lot of strength work, plenty of Olifting, and enough accessory work as needed.

Kevin Perry
04-16-2009, 02:29 PM
Got another good night sleep last night, but woke up with a cold and feeling a little sick. Taking it easy today, appetite has not really been affected, I've been able to eat more than usual for being a bit sick which is good.

Kevin Perry
04-17-2009, 02:26 PM

Pullups: 10, 7, 7

Ring Dips: 3 x 12

Worked on holds (not sure what the tech name is) for about 15 min.

Starting the strength program mon but i'll have to go to the sportclub for the next month or so since my garage gym has been taken over.

Kevin Perry
04-20-2009, 05:56 PM

Today started my official quest for being more awesome than one can already be awesome.

Format is sets x reps

ME Upper Body Day

Bench Press: 135 x 2 x 8, 140 x 2 x 6, 145 x 2 x 6
Incline Bench: 95 x 4 x 6
Pulldowns: 100 x 4 x 10
Press: 65 x 3 x 8
Core: HLR: 12, 10 BE: 2 x 15

Pullups: 10, 7, 6
DB Press: 35 x 10, 40 x 10, 45 x 8

Ok so a lot more volume than Im used to but it was not to bad. If this program works out well and it will be adjusted as needed by my friend then I plan to stick with this type of template for a while.

Kevin Perry
04-21-2009, 06:29 PM

ME Lower Body Day

Squat: 195 x 2 x 8 , 185 x 4 x 6

DL: 225 x 1 x 5

Ok, I only did this much. There was a lot more to it today but I was wore out alone from squats... lesson learned, start lower. This pretty much means I have to really start at a lower percentage but I can see many gains coming out of this hopefully.

Kevin Perry
04-22-2009, 05:10 PM
Rest day

Weightlifting was called off today till next week.

Im pretty soar from the squats. It's going to take some tweaking to find the right working weights.

Kevin Perry
04-23-2009, 04:23 PM

DE Day - Upper Body

Warm-up: 500m Row

Close Grip Bench: 100 x 4 x 8
DB Bench Press: 40 x 3 x 10 , 50 x 2 x 8

F. Raise: 25 x 2 x 10
L. Raise: 20 x 2 x 10
R. Raise: 20 x 2 x 10

Plank (Swiss Ball): 60 seconds
HLR: 10, 6

Pendlay Row: 135 x 2 x 6
Dips: 15, 13
BB Curls: 50 x 1 x 8, 70 x 1 x 6

Kevin Perry
04-24-2009, 05:58 PM

DE Day - Lower Body

WU: 500m row

Front Squat: 135 x 3 x 10
High Pulls: 95 x 3 x 10
RDL: 185 x 3 x 5

BE: 2 x 15
Ab Wheel Roll Out: 1 x 10 (from knees)

2000m Row: 11:03

Kevin Perry
04-27-2009, 07:40 PM

ME Day - Upper Body

WU: 500m Row

Floor Press: 115 x 2 x 6, 125 x 2 x 4 , 145 x 2 x 3
Tri. Pushdown: 100 x 3 x 12
Bent Over Rows: 135 x 4 x 6

DB SP: 30 x 10, 40 x 8, 45 x 8

HLR: 3 x 10
BE: 3 x 15
Dips: 2 x 10

Had to do most of my lifts on the smith machine as some poor soul had taken my squat rack.

Something cool did happen though, I was wearing the "Support Team 2009" shirt when one of the clubs trainers walked up to me and asked if I was a weightlifter and started talking about how much he likes teaching his clients the O-lifts since he got his Sport performance cert and we shot the bull about Mikes Gym, Greg, C.J. Stockel, etc.

Pretty cool, word is finally starting to spread.

Kevin Perry
04-28-2009, 07:06 PM

ME Lower Body Day

Squat: 185 x 3 x 8, 190 x 3 x 6
Hang SN: 65 x 3 x 3, 75 x 2 x 3, 85 x 1 x 2
RDL: 135 x 3 x 5

Windmills: 3 x 10

Deadlift: 205 x 5, 6, 8

Things I've noticed lately: My weight is climbing up and I've been so hungry lately I've been eating 4 large meals a day plus snacks, something I have not been able to do with my previous training routine.

Also found out there is going to be a Louie Simmons Clinic here in June hosted by my coach. I am definitely going.

Kevin Perry
04-29-2009, 04:56 PM

Worked SN Balances and SN today very light weight.

GHR: 3 x 8
GHS: 3 x 15 (last two sets with 25lbs)

Kevin Perry
04-30-2009, 12:53 PM

DE Day - Upper Body

WU: Row for 5 min

Incline Bench: 105 x 4 x 6
DB Bench: 45 x 3 x 8
Shoulder Press: 105 x 3 x 5

F. Raise: 20 x 3 x 12
L. Raise: 20 x 2 x 10
Dips: 3 x 12

Pullups: 10, 7, 7
DB Incline: 40 x 2 x 8

Kevin Perry
05-01-2009, 03:38 PM

DE Day - Lower Body

OHS: 95 x 3 x 8
Cleans: 115 x 3 x 5
SN: 95 x 3 x 3

Situps: 45 x 3 x 12
BE: 25 x 3 x 15

Apparently Snatches and Overhead Squats draw a lot of wtf stares at the gym.

I felt ridiculously powerful in the OHS today, they felt so light.

Allen Yeh
05-01-2009, 04:20 PM
Hows it been going? I haven't been keeping up with you log at all since Ft. Benning in February. How has the stress levels been? Able to keep your weight steady recently?

Kevin Perry
05-01-2009, 04:58 PM
Thanks for stopping by,

Things have been great, Im just working on improving sleep. Stress has been manageable and my weight has taken off in the last month or so. Im up 6 lbs back at 150 and climbing, im aiming for 165- 170 this summer.

Im gonna be watching your 5/3/1 program, thats a great program for hitting pr after pr it seems.

Kevin Perry
05-02-2009, 11:26 AM
Resting this weekend

My traps and shoulders are soar today and Im trying to find that place where I can grab that raw milk from. Going to eat like a total pig this weekend.... extra carbs.

Kevin Perry
05-04-2009, 07:11 PM

ME - Upper

Bench: 145 x 2 x 8, 150 x 2 x 6, 155 x 2 x 6
Incline: 115 x 4 x 6
Pulldowns: 110 x 4 x 10
Press: 95 x 3 x 8

HLR: 12, 12, 6
BE: 2 x 15

Jerk from Rack: 65 x 3, 95 x 3, 115 x 2, 135 x 2

Quote of the evening:" I hate to clean, but I love to jerk." and my jerks are starting to improve.

Only 2.5 hours sleep last night, finals week, barley any food today but workout felt awesome.

Kevin Perry
05-05-2009, 07:58 PM


Happy Cinco De Mayo.

Slept much better last night, won't get much tonight as I have a major cram session for 3 finals tomorrow.

BS: 190 x 2 x 8, 195 x 2 x6, 200 x 2 x 4
Cleans: 125 x 4 x 3
Deadlift: 225 x 2 x 5, 245 x 3 x 3
RDL: 185 x 3 x 8

Cleans felt so light today, and the squats are feeling much better I think im finally starting to get used to High Bar.

Derek Weaver
05-05-2009, 09:16 PM
3 finals this early in May? that sucks for tomorrow, but at least the end is near for this semester or quarter then right?

Kevin Perry
05-06-2009, 05:54 PM

Yup, major suck fest today. Semester is over though and im officially done with the Personal Trainer program... hopefully.. Fall time im back to school for a degree in Anthropology.


Coach had us work jerk drills, dip and drive, foot placement, maintaining balance in the split, etc.

Ended with 50 hanging leg raises form straps... rough.

Energy was surprisingly good today despite maybe 3 hours of sleep.. studying form 11 - 6 in the morning.

Kevin Perry
05-07-2009, 12:42 PM


Close Grip Bench: 105 x 4 x 8
DB Press: 45 x 3 x 10, 55 x 2 x 8
F.Raise: 20 x 2 x 10
Dips: 2 x 10

BE: 2 x 15

Spent about 10 - 15 min working on Jerk Balance, foot position stuff with the bar.

Kevin Perry
05-08-2009, 02:39 PM


FS: 140 x 3 x 10
High Pulls: 100 x 3 x 10
Hang Clean: 115 x 3 x 5
Situps: 25 x 3 x 15

Did more technique work in the split pos of the jerk. Probably got a thousand wtf stares today, plus two guys laughing at me during my ROM warm-up not to mention someone took my spot at the squat rack in the middle of my exercise to do shrugs, completely ignored me when i walked up to him. Oh well, at least I don't wear gloves whenever I lift like 99.9% of everyone there..

Better yet I have never seen anyone lift raw at all there. Eh im a bit on the stressed side today since my final grades still have not come in for one class that I was struggling in so I don't know if I passed it or not.

Did get a chance to correct someone's squat form though, that felt good and they were glad to have someone give them pointers.

Kevin Perry
05-11-2009, 04:17 PM

I only got about 2 hours of sleep last night and I really have not been able to eat much today so my workout sucked. On top of that I actually goofed up, this is supposed to be a deload week and I did a ME workout today. Oops. I'll just continue with a day off tomorrow, regular oly practice on wed, and friday back on track being a real light day as well.

Floor Press: 135 x 2 x 6, 145 x 2 x 4, 155 x 2 x 3
Tri. Pushdown: 110 x 3 x 12
Bent Over Rows: 135 x 4 x 6

Dips: 10 x 3 x 12
DB SP: 25 x 3 x 12

Crunches: 2 x 15
Back Ext: 2 x 15

Pullups: 5 pullups on the min for 5 min

Felt sick midway through, took a breather and finished.

150lbs this morning and for the past week now on an empty stomach, just want to get to 165 now.

Derek Weaver
05-11-2009, 05:51 PM
Do you have some sort of a WSBB + Oly thing going on here? Interesting...

Kevin Perry
05-11-2009, 08:21 PM
Yup, my friend trains WSBB over at a place called East Side BB in Columbia, i think thats the name anyways. So he built the program and my weightlifting coach handles the technique stuff.

Derek Weaver
05-11-2009, 10:29 PM
That's cool. I'd kind of been wondering what a West side influenced oly program would look like.

Kevin Perry
05-13-2009, 05:20 PM

Pullups: 5 on the min for 5 min

C&J: 40 x 5 x 3, 44 x 2 x 4, 44 x 3 x 3

Ring Dips: 5 x 3

Brought my rings over to the gym, i havn't had a chance to use them in a long time, I think I'll start taking them into the gym with me and using these to work my upper body on assistance stuff instead of using front or lateral raises. My strength has gone down on these, the dips were quite a struggle today.

A couple of issues: My right wrist and right shoulder gave me a lot of problems today. Lots of discomfort and mild pain in my wrist and my shoulder is hurting on the anterior side. Im pretty sure the shoulder pain is due to the lat raises. These always tend to cause discomfort & shoulder pain has increased since adding these in. I'll just do ring work instead for the upper body assistance work, i'll have to run it by my friend. Everything else in the program is fine, just those lat raises... they suck.

Kevin Perry
05-15-2009, 02:12 PM

Squat: 135 x 8 x 3 @ 53% (of estimated HBBS max)

Cleans: 105 x 3 x 3

Deadlift: 205 x 3 x 5

all done at 53% of an estimated 1RM, except for DL, I already know my DL max.

Did sets of 5 pullups throughout the workout.

Little rant: Funny how being back at 150lbs up from 142/3 I still feel tiny compared to everyone else in the gym and it's getting to be a bitch to get the calories down which makes 165/170 look so much harder to achieve.

Kevin Perry
05-16-2009, 09:25 PM
Messed around with some body weight stuff today, some handstands, pushups on an incline, air squats etc.

Im starting to find that I enjoy screwing around with bodyweight stuff more often now than before

Chris H Laing
05-17-2009, 04:13 AM
Little rant: Funny how being back at 150lbs up from 142/3 I still feel tiny compared to everyone else in the gym and it's getting to be a bitch to get the calories down which makes 165/170 look so much harder to achieve.

I know exactly what you mean, except I just hit 141 yesterday haha.

Kevin Perry
05-17-2009, 09:11 AM
ha, well we are getting there slowly but surely.

Kevin Perry
05-18-2009, 05:51 PM

ME - Upper

Bench: 150 x 8, 5, 3 155 x 6, 4

Incline: 95 x 2 x 6

Pullups: 2 x 10

That was all I had in me today. I've been getting a lot of aches and pains lately, knee started actin up a couple days ago, shoulder still hurts, right wrist is giving me issues. Doing a light row for a few minutes has been a bit of an issue also.

Was wondering if perhaps this program is too much volume, not liking the fact that my workouts are taking almost an hour and a half as well. Talked to my friend about it, he's gonna send some shoulder prehab stuff i can do and we changed the shoulder circuits in the program to no more shoulder raises.

I normally take this as a message from the body that it is not liking something. This may not be an ideal program unless someone was doing nothing but stuffing their face with food and have the ability to sit around all day.

Im also wondering if all the pressing work is possibly adding to the shoulder pain. It's just the little things that are starting to get to me, by the time i get through the main workout on upper body days, Im too stiff to work on any pullups, chins, dips, etc. things I really dominated in the past and my numbers are dropping fast, shit i was able to do like what 35 deadhangs in the past? and now I just feel really slow. Weightlifters are not supposed to feel slow, they are supposed to feel powerful. It also does not help that the facilities i use absolutely suck with equipment and I still can't use my own equipment for a few more weeks.

Ok that rant was originally only meant to be maybe a sentence or two no more. Either way, I prepared for a scenario like this before i got the program incase I would run into these issues and have a backup plan for it

Derek Weaver
05-18-2009, 06:36 PM
It makes sense your shoulders are acting up what with dips, jerks, a shoulder circuit, bench, and incline.

You've got 5 parts of your programming focusing around the shoulder girdle.

That's a lot for anyone. Good call to take it a little easy and switch a few things up.

Kevin Perry
05-18-2009, 07:04 PM
Well I was sticking it out despite knowing how much work it was to see how I would do. 4 days a week of heavy lifting is a lot especially for the amount of work down on the shoulder.

Derek Weaver
05-19-2009, 11:13 AM
Yeah, I had some issues with tennis elbow and my biceps tendon from too much work around the shoulder girdle. It can sneak up on you in a hurry as well.

Kevin Perry
05-19-2009, 05:59 PM
Didn't do anything today, didn't feel like it and had a lot of running around to do today.

Kevin Perry
05-20-2009, 05:37 PM

Bench: 155 x 8, 135 x 8
Incline: 125 x 8, 115 x 8
Seated Tri Ext.: 50 x 8, 40 x 10
Pushdowns: 60 x 10
BB Curls: 65 x 8

Short, simple, sweet. I embarrassed the gym today by letting them know they did not have any 2.5 lbs plates and the guy in charge who ordered the equipment had no idea. This is some new gym that just opened up (i've been jumping around gyms while I wait out for my pad to finish being remodeled) .

Workout probably took me 30 min, the way I like. Still had weightlifting practice for an hour later on:

C&J: 40 x 3, 44 x 3, 46 x 3, 50 x 3
Pendlay Rows: 50kg x 5 x 3
GHR: 3 x 6

It was very nice to finally have other weightlifters in the gym this time, usually I'm always by myself. Shoulder pain made it difficult to do any snatch work.

Im also back to fasting, been doing it for the past week or so, 15-16 hrs daily.. all about health now and looking good for the summer. Calories are set at maintenance

Kevin Perry
05-21-2009, 01:30 PM

about 45 min of shooting hoops today followed by 10, 6, 7 pullups

Need to do something about my lagging bodyweight strength.

Kevin Perry
05-22-2009, 03:31 PM

CFWU - Felt Good overall

BS: 195 x 8, 175 x 8 - did not feel good overall

RDL: 135 x 8 - same as above

several glasses of wine + Really Poor Sleep + Really bad allergies this morning = fail

Kevin Perry
05-25-2009, 12:23 PM

Cindy: 13 rounds

Good god my conditioning sucks. I was seriously expecting at least 20 rounds. Felt good afterwards though, although I was pretty soaked in sweat.

Kevin Perry
05-27-2009, 05:30 PM

Handstand practice off and on today, managed to hold freestanding for 5 seconds! :)

Also today was the first time I had Five Guys Burgers... it's no In-N-Out but it was delicious though.

Chris H Laing
05-27-2009, 06:30 PM

Cindy: 13 rounds

Good god my conditioning sucks. I was seriously expecting at least 20 rounds. Felt good afterwards though, although I was pretty soaked in sweat.

Welcome back to the suckfest that is metcon. And five guys rocks. If you ask they'll wrap your burger in lettuce instead of a bun, instant paleo!

Kevin Perry
05-27-2009, 07:50 PM
Hah! Paleo Bacon Cheeseburger from Five Guys thats sounds good.

Kevin Perry
05-28-2009, 01:14 PM

Thruster 1 - 1 - 1 - 1 - 1 - 1 - 1

95 - 105 - 115 - 135 (PR) - 155 (PR) - 135 - 135

I do think I could have done better as I was very tired today, my sleep has not been good for a while now so thats getting in the way of performance a bit.

Kevin Perry
05-29-2009, 03:04 PM

30 Muscle Up's for Time

12 Muscle ups + 55 Ring Dips 17:17

Followed by 15 ring pull-ups

I might have been able to get 15 MU but it would have been hard, all 12 were done in broken sets of 3 or 4. Ring dips were broken up in sets of 10 and 5. I probably could have organized it a little better but it was nice to actually use the rings for once as I have not been able to use mine for a long time.

I must have gotten 20 wtf stares though, love it.

Kevin Perry
05-30-2009, 03:16 PM



My calfs and quads are soar as hell.

Had to sub some things, there were step ups that I used to sub for the box, I stacked them around 18 - 22 in, and I had to sub a 12 lbs ball for 20 as 12 apparently is the heaviest at that gym. I probably lost a few minutes of time having to run back and forth to the track and through the hallway to get to the equipment each round.

I was going to make a 20 lbs ball but I'll have to push that for another day.

Kevin Perry
06-01-2009, 02:46 PM

Bench Press: 155 x 5 x 3


3 Rnds 22:53

No way I was going to let this shit last for 40 - 50 minutes. That's just stupid.

The 40lbs DB split cleans were not bad just tiring. What really sucked were the pull-ups because my kip is horrific and that was slowing me down big time.

Derek Weaver
06-02-2009, 08:42 AM
Is that Girl WOD a new one? Sneaky hard I'd bet.

Chris Forbis
06-02-2009, 01:34 PM
Is that Girl WOD a new one? Sneaky hard I'd bet.

Erin is a hero workout (for a guy).

Kevin Perry
06-02-2009, 05:27 PM


OHS 5 x 5

56kg (PR)
68kg (PR)

Last one was very heavy, have a link to it. It is sloppy and some of the reps may look to high but I'm going to count it for this once. It will get better overtime that's for sure.

Link to 50kg OHS http://www.youtube.com/watch?v=AW7upkniAr8

Link to 56kg OHS http://www.youtube.com/watch?v=tzvzwhQR9LM

Link to 68kg OHS http://www.youtube.com/watch?v=1vMQVM9qEkY
- BTW forgive the grunting... normally don't do that.

Chris H Laing
06-02-2009, 05:41 PM
btdubs, the last two vids are private...and you have a beautiful ohs

Kevin Perry
06-02-2009, 05:46 PM
Thanks for pointing that out, should be fixed now.

Derek Weaver
06-02-2009, 06:15 PM
Whoops on the Hero WOD. I always get bummed when I see those, whether they're new WODs or not... brings me down to earth for a second.

Nice OHS's by the way.

Kevin Perry
06-02-2009, 06:20 PM
Yea i understand the Hero wods, the Hanson one is personal since I actually knew Danielle, the mainpage comments left out that he also left behind a fiancee whom I went to high school with and was best friends with back in Tracy.

Kevin Perry
06-03-2009, 04:39 PM

Sn Balance:
20kg x 5
30 kg x 5 x 3
40 kg x 3 x 3

C&J: 50kg x 3

BS: 225 x 5 x 3 (High Bar)

Im gonna be dedicating more time to really focusing on improving my SN Balance, OHS, BS and FS. That's pretty much what Wed's will be from now on with other days following CF main page pretty much.

I was pretty surprised by the squat today though, felt really strong. Rest day tomorrow, lots of good food tonight.

Kevin Perry
06-05-2009, 03:15 PM


OHS: 65 x 10, 85 x 8, 95 x 6 some form work here

Deadlift: 1 - 1 - 1 - 1 - 1 - 1 - 1

325 (F)

No Pr's today, though I have not DL heavy in a long time so that should be a no brainer. 325 was under/over grip, just overall felt kind of crappy today with lifting.

Best way to fix this is by DL with heavier weight more often. And yes I forgot to do the 7th rep because I thought I did the 7th rep and realized I didn't when I got home and rechecked the log book.

Kevin Perry
06-06-2009, 02:09 PM


BW: 147ish? used 145lbs

Bench press/Pull-ups (kipping)

1. 12/14
2. 10/12
3. 10/12
4. 8/12
5. 8/15

Kevin Perry
06-07-2009, 03:23 PM

5 Rounds for Time:

75lbs, Thruster 21 reps
21 Double Under


Further I got into it the less broken sets there were. Double Unders surprised me, usually Im not good at them but I did good today.

Shoulders are pretty soar from yesterday.

Rant: I hate living in a household that eats nothing but fast food. :mad: That's bad juju

Kevin Perry
06-09-2009, 04:13 PM


17 Rnds (+4 from 090525)

My kips felt AWESOME.

Allen Yeh
06-09-2009, 04:48 PM

Kevin Perry
06-10-2009, 05:25 PM
Thanks Allen,


Man, today was busy. I missed weightlifting but got the CF WOD in though.

Back Squat 1 - 1 - 1 - 1 - 1 - 1 - 1 All done High Bar

255 (PR)
285 (f)

Last 3 pretty much turned them into 1 1/4 Squat so help strengthen the bottom position. Fatigued today though, little sleep, no food until I got home.

Im crossing my fingers, should find out in the next week if I can enlist in the Army, all the paperwork went in today and so far everything looks good. Shooting for Active Duty.

Also got a job today as a trainer at... dare I say it Peak of all places. But I needed a job baaaaad.

Kevin Perry
06-11-2009, 02:21 PM
Decided to rest today. Only got a couple hours sleep and the "job" I had fell through, nothing like walking into a facility and seeing how crappy and unprofessional the trainers are and how dirty the facility is.. not to mention the expired business license :rolleyes:

Might do some tabata squats, HSPU's, burpee combo later, depends.

Kevin Perry
06-12-2009, 04:51 PM

F. Squat: 155 x 3 x 4

Bench: 155 x 5 x 5

RDL: 135 x 5 x 3

Felt like working some weak areas today. Bench feels strong enough to move up a little bit next time. Front Squats definitely need work, should focus on these over back squats for the mean time along with heavier cleans.

Shoulder flexibility needs work as well.

Kevin Perry
06-13-2009, 04:24 PM

Lunge 100'
21 pull-ups/sit-ups
Lunge 100'
18 pull-ups/sit-ups
Lunge 100'
15 pull-ups/sit-ups
Lunge 100'
12 pull-ups/sit-ups
Lunge 100'
9 pull-ups/sit-ups
Lunge 100'
6 pull-ups/sit-ups

Time: 18:16

Ass Kicker, I hate this workout. Pull-ups were done dead hang in broken sets, can't kip on the power tower.

Kevin Perry
06-15-2009, 03:24 PM
I haven't done anything the last couple of days because of how poor sleep has been. Im having a lot of difficulty falling asleep early, only able to get a couple ours in around 4 - 5 in the morning. Even sleep meds are not having any effect go figure.

Nutrition has been pretty poor, just difficult to get any quality food without a job. Economic woes.

I'll get back to training tomorrow.

Kevin Perry
06-15-2009, 06:48 PM
I lied


Got a strange urge to lift after watching Rocky

Cleans: 40kg x 5 x 2, 44 x 5 x 2, 50kg x 3 x 3 + 3 FS

Burpees: 25, 15

Maybe I can manage some sleep tonight.

Kevin Perry
06-16-2009, 06:24 PM

OHS: 50kg x 5 x 3

Pendlay Rows: 60kg x 5 x 3

Traps are soar as hell, made the OHS a bit of a bitch to handle

Kevin Perry
06-17-2009, 05:15 PM

Was supposed to lift today but Coach didn't show up so I took a rest day for the most part except for some light jump roping and messin around with the weights some nothing heavy.

Eggs, Bacon, Steak and pork chops filled my menu today. Delicious.

I need to start running though...

Kevin Perry
06-19-2009, 12:30 PM

12 - 9 - 6

95# Thrusters


Getting back into Crossfit is hard, so is trying to find the best route towards rebuilding metcon conditioning. At this point scaling is my best option while keeping in mind things such as task priority vs. time priority and scaling reps, sets, and time instead of weight.

Kevin Perry
06-21-2009, 06:50 PM

Didn't feel like doing much today but knocked out some tabata squats and pushups

tabata squats 5 rounds


tabata pushups 3 rounds


Waiting for some news tomorrow hopefully good news.

Derek Weaver
06-21-2009, 07:47 PM
I lied


Got a strange urge to lift after watching Rocky

Cleans: 40kg x 5 x 2, 44 x 5 x 2, 50kg x 3 x 3 + 3 FS

Burpees: 25, 15

Maybe I can manage some sleep tonight.

I've got the whole Rocky I-V DVD set (greatest Christmast present ever), when it's time to get amped up I just pick any DVD I thru IV (the last one sucked, with "Tommy Gunn") and then get after it.

Kevin Perry
06-22-2009, 05:16 PM

800 meter run x 3

Rested 60 - 90 seconds between each run

1. 3:30
2. 3:30
3. 3:31

MY calves, feet, and all the supporting muscles are killing me right now.

Kevin Perry
06-23-2009, 11:52 AM


Conditioning Run. It was around 1.2 miles or so, I was'nt able to measure the distance completely.

Time: 7:50

I ran at a place called Heritage Park, man it is big. I snooped around and they have several baseball fields, some walking paths, small playground, mini train for kids, and there are a couple open fields that will be wonderfull for sprints, not to mention the big ass amphitheatre for concerts. Nice thing is it's only a couple miles away.

Im getting anxious, Im supposed to find out in the next few hours if I get the go ahead for reenlistment. Im really hoping I do.

Planing a longer 20 min metcon later tonight, Olympic lifting tomorrow.

Kevin Perry
06-24-2009, 05:19 PM

Never did the metcon yesterday, walked the dog instead.

SN Balance: 30kg x 5 x 3
OHS: 44kg x 3 x 2
Cleans: 56kg x 3 x 3

GHR: 3 x 8
GHS: 3 x 15

I have some major doms in my calves so I've been foam rolling, stretching, etc. None of it does anything but it makes it easier to walk.

Kevin Perry
06-25-2009, 06:59 PM
Nice rest day today, took a drive and spent half the day in Charlotte to check out the mall.

Tomorrow is an ME day plus intervals. Front squats and Overhead Presses.

And it looks like I should be up to MEPS on Wed next week and may be reenlisted by next Friday. Exciting!

Kevin Perry
06-26-2009, 11:45 AM

Noonish Workout
Front Squats: 155 x 5 x 3
Press : 95 x 5 x 5
Pull-ups: 20 x 5 x 5

Kevin Perry
06-26-2009, 08:29 PM

Evening workout

Sprints 70 - 80 meters

1. 8.75
2. 9.81
3. 9.19
4. 9.13
5. 9.09

The first round I believe was actually around 60 meters, I had a bit of a difficult time accurately measuring the distance.

Kevin Perry
06-27-2009, 04:06 PM

Interval Training

800 meters x 3

1. 2:57
2. 3:00
3. 3:11

The trail put me against the wind each time.

Kevin Perry
06-28-2009, 01:23 PM
Well deserved rest day today. Deadlifts, presses and sprints tomorrow.

I think I've discovered another favorite sport: track

Kevin Perry
06-29-2009, 01:21 PM

Noon Workout

Press: 105 x 5 x 3
Deadlift: 275 x 5 x 1

Deadlifts came off the floor like balloons. It was nice. Just need to get my press and push press back up to where they were last fall.

Kevin Perry
06-29-2009, 05:45 PM
Evening workout

Sprints 70 meters

1. 12.97
2. 7.94
3. 9.82
4. 8.31
5. 9.00

first one was crazy, I really noticed how sore my abs and legs were on this one. Second one was also weird, I went all out as hard as I could.

Here is what my programming has looked like:


Mon: OHP/PP, DL, Sprints
Tue: Intervals 800 meters
Wed: O-Lifting
Thu: off
Fri: Intervals 800 meters
Sat: 2 Mile Run (opt Metcon)
Sun: off

I need to pass the APFT hench the running. Strength days are there to cont. Building strength and the olifting because I enjoy it and get free coaching. I was going to put in more mercons but decided no too because of how intense these sprints and intervals are. I'm practicing pushups and crunches but at this point I'm able to do 50 pushups in a row without rest and about 70 total to fatigue so I'm working on upping that to 100. Crunches are about the same.

Anyone who has experience or advice on this kind of a setup please critique it. So far my energy levels, strength, & performance have been increasing and I'm actively monitoring fatigue.

Kevin Perry
06-30-2009, 05:51 PM

800m Intervals

1. 2:54
2. 3:12
3. 3:30
4. 3:34

Not bad I can feel the endurance starting to build back up. I'm sure if I could pick the right metcon combo I could develop it faster. I would do the CF mainpage wod but I feel there is not enough strength work and too many long workouts that would do more for burnout and injury then work capacity and edurance.

Derek Weaver
06-30-2009, 07:17 PM
Does this mean you're re-enlisted?

Kevin Perry
06-30-2009, 07:32 PM
Almost, my waiver should be in tommorow and Thursday may be the day I sign up, next week at the latest.

Kevin Perry
07-01-2009, 07:02 PM

SN-Balance: 34kg x 3 x 3
Snatch: 40 x 3, 44 x 5
Cleans+FS: 60 x 3 x 3 + 3

Felt great today. I really feel a ton stronger already from all this work. Recovery has been fantastic, energy levels great, sleep 8+ hours, I think I may be able to work in metcons on this afterall, no more than 3 per week with the idea that more than half of them incorporate intervals from 400 - 800.

Kevin Perry
07-02-2009, 06:30 PM
Nice rest day today. I'm going to the lake for the 4th so the past days I've been pretty low on the carbs, higher on the protein and fat. I think with they way things are going I'm going to be ready for ze ladies.

Going out tonight for a couple drinks with a friend tonight, I'll keep light on the drinking to not screw things up.

Tomorrow I've got an awesome workout planned.

Kevin Perry
07-03-2009, 01:18 PM

Early workout

5 rounds for time:

95# Thrusters, 9 reps
9 Pullups

Time: 12:45

Got through the first round unbroken, the rest split into two sets. I'm guessing if I hit workouts like the above hard and More than once a week I should get a good metabolic effect from them to aid in quicker development of overall endurance and work capacity.

Oh yea, saw some guy doing deadlifts with straps on at 135#. Chuckle.

Kevin Perry
07-03-2009, 08:54 PM
Evening Workout

4 Rounds for time:

50 Squats
400 m run

Time: 13:30

Kevin Perry
07-05-2009, 09:36 PM
Was at the lake all day for the 4th, did a lot of swimming, eating BBQ, pizza, beer, etc. Good time, got really sunburned on my shoulders. What sucks is that blisters developed all over them so it's a pain in the ass.

Deads, push press, squats, sprints for tomorrow.

Kevin Perry
07-06-2009, 02:46 PM

deadlifts: 135 x 2 x 6, 185 x 6, 225 x 20

Shoulders are too blistered up to do presses and squats so I challeneged myself to deads. First time doing 20 rep ones, felt pretty good, I should throw these in every now and then more often.

I'm going to tweak my diet a bit more focus on better quality and timing for pwo nutrition, performance, etc. I'm not interested in any diets, just feeling better and performing better. I've noticed that I have not been tolerating carbs and sugar very well at all lately. I Felt so bloated, sick, and tired from the food over the weekend and same thing from today.

Kevin Perry
07-07-2009, 11:02 AM
Since I'm a little limited for what I can do this week I am thinking front squats for today.

How well does front squat strength transfer over to back squat strength????

Kevin Perry
07-08-2009, 05:08 PM

bit of a rough day due to these blisters.

Front Squat: 165 x 3 x 3

Sn deadlift: 60kg x 3 x 2

Ghr: 6 x 2

I didn't get a good warm-up so things were subpar today. Diet is pure shit, I just can't get any healthy food in a family that insists on fucking taco bell and shit food every fucking day. Long story there so I won't bother.

I may get to do my first meet on the 25th though, up in Columbia so at least that should be fun. My lifts will be far from impressive but whatever. I have a goal list I'll post later tonight.

Júlíus G. Magnússon
07-08-2009, 05:18 PM
As for front squats transferring to back squats, I think it depends on how you back squat.

If you're doing low bar Rippetoe style back squats there's probably little to no carry over. If you do high bar Olympic back squat I would think there should be significant carry over.

This is all just uninformed, untested speculation on my part, though.

I'm curious about the thruster/pull-up workout. How did it feel compared to Fran since it's the same amount of work.

Kevin Perry
07-08-2009, 06:04 PM
Yea the squats are high bar just trying to do more stuff that transfers better to o-lifting. As for the thrusters/pullup combo, it sucked. But the early archives on the cf page lists lots of workouts including that one that are designed for a metabolic suckfest and building strength for benchmark workouts. I think they are a ton more valuable than the long ones that are now posted.

Kevin Perry
07-08-2009, 10:00 PM
update: New 6 month goals

Back Squat: 2x BW ------ (previous: 280/Oct)
Front Squat: 250 ------ (previous: unknown)
Deadlift: 400 ------ (Previous PR: 360)
Press: 150 ------ (Previous PR: 140)
Snatch: BW ------ (Previous PR: Unknown)
Clean & Jerk: 1.5 x BW -- (Previous PR: BW? )

Current Weight: 143 lbs as of 7/8/09

Toughest ones I think will be the front squat and snatch.

My first meet is the 25th, I don't expect to throw up any high numbers but it will tell me where I initially stand. Either way, Coach wants me at the school about 2 - 3 x a week till then to get ready so I am excited.

My future plan is to slowly get back into crossfit with some ME work. I'll probably work some CFE in their or something similar to manage the runs at a decent pace.

Im sort of leaning towards following some more programmedish metcons though rather than the weird shit thats on the main page now, such as the very early archives which looks like a good way towards building metcon quickly.

Kevin Perry
07-10-2009, 06:17 PM

Sn Balance: 40 x 3 x 3

OHS: 44kg x 5 x 3

I really wasn't feeling cleans or squats today but the SN Balance and OHS were good, these needed more work. Im slacking in some areas notably lower back and core strength but we are going to work on these.

Anyways, I've been full blown strict paleo for a couple days now. I swear, almond butter is sooo good with strawberries and cinnamon.

Weight was 142 this morning :( so things have been sluggish, not feeling the energy this week compared to last week.

Kevin Perry
07-11-2009, 03:59 PM

wasn't going to workout today but decided on a short metcon.

Warm-up: 1000m row easy pace, ROM movements 10 min

7 Rounds for time:
Thrusters, 3 reps 105#
5 pullups
Time: 5:40

felt pretty good today, very little cravings bothered me. I need to get more meals in with higher amounts of protein and fix my sleep and things should work out.

Kevin Perry
07-13-2009, 05:27 PM

7 Rnds for Time:

95# Power Clean & Jerk, 5 reps
3 Muscle Ups

Time: 12:32

edit: fixing some things.

Kevin Perry
07-20-2009, 08:19 PM

SN: 40 x 2, 44 x 2, 46 x 2, 50 x 5, 52 x 3, 54 x 1
BS: 145#x 5 x 3
Press: 90 x 5 x 3
Situps: 3 x 12 w/15kg plate
Chins: 12, 10, 8

I have not updated this in a few days because I'm taking a bit of a break from here to really prioritize my goals and stay away from program jumping. Long story short back on GOMAD and SS with some work on sn and c&j thrown in. Want to get to 165. Already at 150.

I'll worry about the run times later since I'm still waiting on a date for my physical and the other prior service I've talked too have got ship dates pushed to february. So I'm likely looking at a bit of a wait, unless that call for 22,000 more troops magically pushes my packet to the front.

Derek Weaver
07-21-2009, 09:28 PM
You're gonna be a tank by the time you head in.

You going to continue school?

Kevin Perry
07-22-2009, 07:17 PM
Yea I'll keep on with school.


C&J: 40x2x3, 46x2x2, 50x2x4

FS: 125x5x3
BP: 120x5x3
DL: 225x5x1

GHR: 3x8

Kevin Perry
07-25-2009, 04:14 PM

Palmetto Open Oly meet

Total: 118

Sn: 51
C&J: 67

no PR's but won 1st by default since I was the only lifter in my class, 69kg. This week was kinda rough, not to mention the godawful hangover from last night but who honestly turns down free dinner and free drinks with no limit?

I can say that if I was at the top of my game, a 60-69 sn and 80 c&j would have been easy. But with all things considered, not bad for having roughly a weeks notice about the meet.

Kevin Perry
07-27-2009, 08:21 PM
Well I seemed to have gotten a minor injury from saturday, I missed a snatch on my second attempt and felt something kind of pull or whatever around my ribs, probably bruised up a bit. Kinda sucked with todays training because I could definitely feel it, not bad enough to get in the way though of lifting though.

BTW, Ice cream, soft tacos, milk, eggs, bacon, steak, hamburgers are wonderful.. and digestive enzymes are wonderful tools.

Kevin Perry
07-28-2009, 09:49 AM
I just use the vita-shop brand.

Derek Weaver
07-28-2009, 02:31 PM

Palmetto Open Oly meet

Total: 118

Sn: 51
C&J: 67

no PR's but won 1st by default since I was the only lifter in my class, 69kg. This week was kinda rough, not to mention the godawful hangover from last night but who honestly turns down free dinner and free drinks with no limit?

I can say that if I was at the top of my game, a 60-69 sn and 80 c&j would have been easy. But with all things considered, not bad for having roughly a weeks notice about the meet.

Solid. The more I think about it, the more I think that some sort of competition or feat is the key to training success and enjoyment.

Well done at the meet. Sounds like you may have missed some lifting PR's but set a couple of eating and drinking PR's.... well done.

Kevin Perry
07-30-2009, 12:18 PM
Haha yeah,

I've been slacking on the log here on purpose


BS: 165x5x3
BP: 125x5x3
DL: 245x5x1


BS: 175x5x3
P: 105x5x3
PC: 115x5x3

BW is at 153 now.

Kevin Perry
08-01-2009, 05:42 PM

BS: 185 x 5 x 3
BP: 135 x 5 x 3
DL: 265 x 5 x 1

The gym I've been using has these bars that are 30 or 32 mm thick and they don't have 2 1/2 lbs plates so it's been screwing with my jumps but so far things seem to going alright. I got my own equipment set up today though so I'll be back to using my own stuff on monday.

Kevin Perry
08-03-2009, 04:29 PM

BS: 195 x 5 x 3
P: 110 x 5 x 3
PC: 125 x 5 x 3

Followed this with some Core work, situps and rdl's.

I can't believe how easy the mass is piling on this time.

Kevin Perry
08-05-2009, 05:31 PM
WU: OHS x 40kg x 10, SN 40 x 3, 44 x 3

BS: 205 x 5 x 3
BP: 140 x 5 x 3
DL: 285 x 5 x 1

Chins: 25 x 7 x 3

R. Hypers: 60 x 10 x 3

Everything felt good today although the squats felt a little off but one thing I've noticed is the drive up has a lot more power compared to what it used to be. I also strongly believe incorporating core work specifically RDL's, GHR, and R. Hypers was one of the smartest things to do with this. I have not listed it each time but I include low back and ab work on each day and fridays some beach work. Already feeling like a tank, love it.

Kevin Perry
08-07-2009, 08:52 PM

BS: 215 x 5 x 3
P : 115 x 5 x 3
PC: 130 x 5 x 3

RDL: 125 x 8 x 3
Situps: 45 x 15 x 3

Kevin Perry
08-10-2009, 03:31 PM

BS: 225 x 5 x 3
BP: 145 x 5 x 3
DL: 295 x 5 x 1 (F) got 1 rep, grip gave out for others.

Pretty rough, BS was hard too. I'll try 295 again on friday.

Kevin Perry
08-12-2009, 10:07 AM
Did not sleep well last night so we'll see how today's workout goes.

Weight is 155 lbs now.

Kevin Perry
08-12-2009, 05:48 PM

BS: 230 x 5 x 3
P: 120 x 5 x 3
PC: 135 x 5 x 3

Finished w/ RDL's and Situps

Squat ended up being easier than monday, Press was hard.

Derek Weaver
08-13-2009, 08:15 PM
Is tomorrow deadlift Friday?

Kevin Perry
08-13-2009, 08:39 PM
Yup, made sure to eat tons today and planning on good nights sleep. Really want that 295.

Kevin Perry
08-14-2009, 03:54 PM

BS: 235 x 5 x 3
BP: 150 x 5 x 3
DL: 295 x 2 x 1

Ended w/ couple sets of RDL's and Curls

Got 2 reps on the DL. The 3rd one just wouldn't come off the ground. Thinking if I should give it one more shot on wed, or reset the lift.

Derek Weaver
08-14-2009, 06:44 PM
I vote reset the lift. Or get someone who has a good eye to watch the set up and go after 295 again.

Kevin Perry
08-17-2009, 01:41 PM
Yea I think I'll reset it.

Not lifting today, got to catch up on a few things. Be back on track tomorrow.

Kevin Perry
08-18-2009, 07:24 PM

BS: 240 x 5 x 3
OHP: 125 x 5 x 3
PC: 140 x 5 x 3

Everything was pretty good today, Press was a lot easier than the other day.

Kevin Perry
08-20-2009, 06:16 PM

BW is 159 lbs now.

BS: 245 x 5 x 3
BP: 155 x 5 x 3
DL: 265 x 5 x 1

Squats felt heavy, I was taking more than a sec between reps.

Kevin Perry
08-22-2009, 03:56 PM

BS: 250 x 5 x 3
OHP: 130 x 5 x 3
PC: 145 x 5 x 3

Everything felt good today especially the squats and press .

Arien Malec
08-22-2009, 04:03 PM
Damn -- just looked back on where you started with Starting Strength. Very impressive progress...

Kevin Perry
08-22-2009, 08:05 PM
Thanks Arien,

I'm thinking of going further up to maybe 180 seeing how fast 165 is comming and may keep training linearly for another 6 weeks after the 12 weeks are done.

Arien Malec
08-22-2009, 10:30 PM
Yeah -- keep it going as long as linear progress lasts. Sure beats 5 lbs/week progression on the squat and 2.5 lbs/week on the presses.

Kevin Perry
08-24-2009, 11:13 AM
Just feel like throwing this out there. Woke up this morning at 161lbs on an empty stomach.

I'm seriously considering shooting for a higher number, say 180 seeing how great everything is going. Nice to realize all you have to do is shut up, eat eggs, steaks, large burgers, lots of milk and lift really heavy and things just go right.

Kevin Perry
08-25-2009, 06:27 PM

BS: 255 x 5 x 3
BP: 160 x 5 x 3
DL: 275 x 5 x 1

Derek Weaver
08-25-2009, 08:49 PM
Nice back squat.

I would think just continue to shoot for linear progression and take whatever increased bodyweight comes with that.

Things are going well so far eh?

Kevin Perry
08-25-2009, 11:38 PM

Yea I'll take the linear stuff as long as I can or want to. So far I see no need to train any other way except when throwing in some Oly here and there. I've already blasted into PR territory with all the lifts, much better run this time then the first time out. Probably cause I just understand how to use it better now then before.

Kevin Perry
08-27-2009, 05:10 PM

Rough day

BS: 260 x 5 x 2
P : 135 x 5, 4, 4
PC: 150 x 3 x 3

I think it was mostly due to recovery. I was lucky to have a guy at the gym familiar with SS and who also does Oly lifting to monitor form. He spotted that my knees cave in slightly and the heel on the do-wins are too high. The shoes are a little wide so this could be the cause of some form issues I have had but other than that form is pretty much solid.

I don't think I've eaten enough and got enough sleep the last two days so that is my excuse. Still, all PR's either way.

Oh, my low back was bothering me after the 2nd set on the BS so thats why I didn't do a 3rd set.

Kevin Perry
08-29-2009, 04:43 PM

BS: 265 x 1/225 x 3
BP: 165 x 5 x 3
DL: 240 x 2

I think I hurt my low back on thursday. I couldn't support the weight with either the BS or DL. Tried RDL's with light weight and that was uncomfortable too. Tried the BS with 225 but my low back would start to hurt at the bottom of the lift.

Sleep/Nutrition were good yesterday and today.

This sucks, back is still bothering me just sitting down. No idea what happened.
Edit: Taking 3 days off to focus on some stretching and foam rolling, will be back at it on Wed at the Oly gym w/ 260 or 265 on BS.

Kevin Perry
08-31-2009, 10:02 AM
Foam rolling yesterday and today + lots of stretching. May do some light Good mornings and RDL's with just the bar.

Weight is sitting steady at 160/161 but Im starting to weigh in at 165 on a full stomach, I want to change my weight goal from 165 to 170.

Also I want to keep working with SS until I hit at least a 300 squat, 200+ bench, around 200+ power clean, and hopefully a 350 dead or as close to that as possible. So by week 10 or 12 hopefully. Reason for this is because I want to do one of Bill Starr's 5x5 programs which has more stuff I'd like to incorporate for about 6 or 8 weeks before moving to GPP.

Kevin Perry
08-31-2009, 06:43 PM

So I was still pissed off about the 260 on the BS so I went to the gym anyways,

BS: 260 x 5 x 3
OHP: 140 x 5/5/4
PC: 155 x 5 x 3

140 is my previous 1RM on the Press, this is getting really rough though and so are the other exercises. I am considering recycling the FS back in on Wed to balance those areas out more and bring it to par with the back squat and power clean so I'm not completely behind in my overall clean strength. Im not certain but I thought it might help alleviate some stress on my lower back.

170lbs is no doubt going to happen though.

Kevin Perry
09-02-2009, 05:56 PM

FS: 155 x 5 x 3
BP: 170 x 5 x 3
DL: 285 x f

Reverse Hypers: 20 x 3 x 12

Lower back pain again, not as bad with the 2nd and 3rd set of Front Squats but definite discomfort with the other exercises and the deads.

Could be overuse injury perhaps? I have no idea. It's been uncomfortable though.

I don't want to stop since I know progress is still going but I do need to take it easy on th the low back stuff obviously, so it may be best to switch to front squats for now. I may switch deads for SLDL's. Not sure about the power clean I want to keep it in, maybe do deads and PC every other week even.

162 this morning though.

Derek Weaver
09-02-2009, 07:20 PM
Maybe if you take a couple workouts off altogehter your back will heal and you may get a progression for longer.

Worth a shot. Lower back injuries are a real pain to deal with and recover from.

Kevin Perry
09-03-2009, 01:31 PM
Yea I will probably do that, backs been soar all day today. I think I'll just stop at 165 for weight gain though, I can go after 170 some other time because conditioning is going to have to come into the program sooner than later it seems.

Kevin Perry
09-04-2009, 05:32 PM

Went to the gym to do little things.

Easy 5 min row

Squats: Empty bar x 3 x 25 Not to bad, focused on form entirely, no pain but a little discomfort seems to be localized on my lower right side of my back.

DBBP: 35 x 2 x 20
DBSP: 30 x 2 x 15

watched a guy quarter squat 420, well all the squats starting at 135 on up were quarter squats but every person in the gym thought it was badass and hardcore go figure.

Next few days im going to finish up on GOMAD, I'm starting to feel a bit too lethargic and slow, heh climbing up stairs at school is getting tiring.

Kevin Perry
09-06-2009, 05:08 PM
164 lbs this morning.

This is what I have come up with so far, the run days will likely be an easy run for a set distance or time too start building endurance.

BS 3 x 5
BP 3 x 5
Chins 3 - 4 sets
DB Bench 2 x 20

Easy Run

Snatch - singles
C&J - singles
FS - 3 x 3
OHP - 3 x 5

Easy Run

SLDL - 3 x 8
BB Row - 4 x 6
Incline BP - 4 x 6
Dips - 3- 4 sets

I'll try this for a couple weeks and see how recovery is, If i take it easy on the runs and focus more on just getting back into the groove than recovery shouldn't be that bad but if it is then I'll just drop a day of lifting and see how that goes.

As for SS I think I've done a really good job so far. I am debating wether to continue for another 2 - 3 weeks but then I figured there would be no point and I should go ahead and get started with conditioning in prep for the Army.

If this plan just sucks, then I'll just go and do CF with some extra running.

Derek Weaver
09-06-2009, 08:35 PM
Nice job on the SS. Feeling lethargic and slow is a symptom of success with the program if you ask me. Increased strength and bodyweight (muscular and otherwise) with no attention to conditioning will do that.

You may want to look into CF Endurance once you get through the first couple of weeks building a conditioning base.

I would definitely scale the CF WODs though.

Kevin Perry
09-07-2009, 01:48 PM
Thanks Derek, I would definitely continue it for longer but I have a hunch I should get started on conditioning.

Speaking of which I don't think the above is going to work out very well. May be too much, Initially I wanted to keep lifting heavy with a couple lifts but I know you just can't really do it when conditioning has to be a priority. So maybe Crossfit with added running is the way to go, so long as the workouts are scaled properly like you said.

Derek Weaver
09-07-2009, 05:16 PM
Yeah, scaled WODs with the CFE running portion ~3x/week may be a good way to go.

The plan before looked like a high volume approach. Maybe more something to work towards rather than start witH?

Kevin Perry
09-08-2009, 05:07 PM

Went up to Upstate Crossfit for a workout. Will start running and doing regular WODS probably on friday.

Deadlift 3 - 3 - 3 - 3 - 3

225 - 275 - 305 - 325 - 345 - 315

Felt surprisingly good. Very good infact. There was a metcon portion but I never got around to it, there was not enough time.

Kevin Perry
09-09-2009, 03:46 PM

Went on an easy 15 min run today. Thanks to Matt for the link to James Evans program, I'm going to use that in place of CFE.

Skipped Oly due to a lot of lower back work from mon, tue, and lots of soreness in and around shoulders and traps.

Rest day tomorrow and metcons start on friday

Matt Cricchio
09-09-2009, 05:08 PM

Went on an easy 15 min run today. Thanks to Matt for the link to James Evans program, I'm going to use that in place of CFE.

No problem, dude. That shit seriously works AND you can keep lifting if you balance it right.

Kevin Perry
09-11-2009, 04:57 PM

AM: 30 Min Run 1 min on/1min off at about 400m pace.

PM: Barbara scaled reps in 1/2 22min

I would have had no problem completing all the reps except maybe the pull-ups but that would have taken a long time, not the best WOD to start with oh well. I did create a series of metcons and looked back at the archives from 03 - 09 to see which ones looked programed to meet a specific goal, lots of them with thrusters and running so I will pull that out and throw them in soon.

Kevin Perry
09-12-2009, 11:23 AM

7 rounds for time:
- 110# Thruster, 3 reps
- 5 Burpees


Sucked, I feel very slow and get winded within the first couple minutes. The funny thing about this week though, my caloric intake has dropped but my protein intake is about the same so my weight has been very steady at 161.

Still have to run later tonight.

Kevin Perry
09-12-2009, 03:52 PM
Run # 3

7 min on 3 min off

That was tough, half the run was up hill and on fairly rocky terrain. I'm completely feeling these runs not in my legs at all but entirely in the lower part of my calves, so im hoping im running correctly. Trying to keep off the heel strike.

Kevin Perry
09-14-2009, 11:34 AM

Benchmark A: 2 mile run

Did not feel good at all running this. first mile took 10:22 stopped there, I got really winded on the first minute and it just sucked after that. Thats about 3 minutes over my most recent mile of 7:30.

I guess it's just getting used to the volume of running and carrying an extra 20 lbs, sucks... the metcon tonight is gonna suck too.

Kevin Perry
09-14-2009, 05:22 PM

Bench Press: 175 x 8 x 2

Metcon: 4 Rounds

- 95# OHS 10 reps
- Lunge 100'
-15 Burpees

Time: 17:22

Also, I was not happy about this morning so I went back and redid the 2 mile benchmark. Keep in mind, it is up and down constant slopes with over half the trail on a rocky dirt road.

Benchmark A: 2 miles 17:22

Knocked the first mile in 7:45. Im happy now.

Allen Yeh
09-15-2009, 04:01 AM
So you are re-enlisting? I saw the whole APFT thing and was wondering what you were up to? James did a bangup job writing that whole program up I do feel rather guilty since I only finished half of it and never did the other half due to the fact that I stopped running altogether for a while.

Kevin Perry
09-15-2009, 07:25 AM
I'm trying to, they are kind of making prior service enlistments difficult but I have a waiver in and im waiting on it to come back this week so Im hoping this week I can sign the papers.

Matt Cricchio
09-15-2009, 07:27 AM

What MOS do you want? You can PM that to me if you don't want to put all your biz out here.

Kevin Perry
09-15-2009, 07:38 AM
Im shooting for 11x but from what I hear 11X is closed for this year but than again I know it's geographical and I haven't heard anything about it being closed in this area.

Allen Yeh
09-15-2009, 08:24 AM
Ah good old Fort Benning! I think you are on the right track. Of course I'm not someone to talk about running but I was able to get down to a 14 minute 2 mile after running 3-4 times a week at Fort Leonard Wood. Start rucking!

Kevin Perry
09-15-2009, 04:34 PM
ah rucking.. there is a good place for that near Greenville at Paris Mountain I think the trail is around 5 miles and if your sneaky you can go off near the road which wraps around and up the hill. If your crazy there is a weird mansion with a giant statue of the devil in front, rumor has it a bunch of satanist cult people live and worship there and hold strange ceremonies in the middle of the night. The place is guarded so no one really knows what goes on in there...


Jump Rope: 100 - 80 - 60 - 40 - 20
Situps: 50 - 40 - 30 - 20 - 10
KB Swing: 52lbs. 100 reps

Time: 22:45

That KB was heavy

Kevin Perry
09-16-2009, 02:05 PM

Bw: still solid at 160

Run #5: 2 min on/1 min off. 30 min total, 20 min work/10 min rest.

Kevin Perry
09-17-2009, 03:45 PM

Worked up to one heavy set of 5
FS: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 3, 155 x 3, 185 x 5

Metcon: 21 - 15 - 9

- Thrusters 65#
- Burpees
- 8:25

Whew, burpees are the ones that suck the most but there was no shoulder pain on the thrusters and I got through them just fine. My overall goal for metcons is to now keep them under 10 min and really get that metabolic punch. All the running, pushups, situps practice should take care of everything else.

And my waiver has still not come back :( hopefully tomorrow then

Kevin Perry
09-18-2009, 05:36 PM

Strength: 75% of 1RM Est.

Overhead Press: 45 x 5 x 2, 75 x 5, 95 x 3, 110 x 2, 125 x 3 x 3



-25 Pullups
-50 Deadlifts 135#
-50 Pushups
-50 Box Jumps 24"
-50 "Floor Wipers" 135#
-50 KB Cleans & Press 36#
- 25 Pullups

Time: 24:30

ok so wayyy longer than 10 min but it was fun.

Was going to do the 20 min run but it was very wet and rainy today.

Kevin Perry
09-19-2009, 11:51 AM


-Clean & Jerk: 60 x 7 singles


- HSPU 21 - 18 - 15 - 12 - 9 - 6 - 3
- Ring Pullups 15 - 12 - 9 - 6 - 3 - 6
Time: 9:00

20 min run later tonight and then downtown for beer, wings, and pizza.

Kevin Perry
09-21-2009, 04:45 PM


-Back Squat 1RM: 45 x 5 x 2, 135 x 5, 185 x 3, 225 x2, 275 x 1, 315 Fail, 300 Fail

-Not Happy about this, 275 felt easy, 315 felt fine on my back but getting it out of the bottom would not happen, same with 300. Had to dump the weight, feels like it was the abductors that were not capable. Pisses me off, I have never been able to push 300+. Figured hopes would be a little high though due to all the running, oh well.


"Diane" Scaled
-Deadlift 21-15-9 185# (est. 50% of max DL)
-HSPU 15-12-9
-Time: 6:15

Weather has absolutely sucked the past few days, have not been able to go out running due to rain.

Kevin Perry
09-22-2009, 02:23 PM


-Bench Press: 170 x 3 x 3


- 4 rounds
- 30 OHS (45#)
- 20 Press (45#)
- 10 Burpees


Not great but I am really tired today.

Kevin Perry
09-23-2009, 05:25 PM

Hit some PR's today


-SN: 40 x 3, 45 x 2, 50 x 2, 55 x 2, 60x1, 50 x 3

-C&J: 50 x 3, 55 x 3, 65 x 2, 70x2, 80 - miss


-15-12-9 Thrusters 98#
-12-9-6 Pullups

Time: 4:50

Ok, I think Im figuring out where to scale the metcons to keep em short. I kind of like doing this strength first, then metcon thing, keeps the workouts relatively short and still allows the running program 3 or 4 days out of the week.

- 60 KG Snatch PR that felt good and fairly easy. No misses at all on Snatch today, the Clean and Jerk felt great, thought I had enough for 80 maybe next time.

Kevin Perry
09-24-2009, 01:27 PM
Rest day

- IF 17 hours

- BW 160

I like being 160, other goods news is I got offered my old job back after being let go 6 months ago, start on monday which is really nice. Still no word on the waiver.

Kevin Perry
09-25-2009, 02:08 PM

Clean+FS: 95 x 5, 115 x 5, 135 x 3, 155 x 3 x 3

Bench Press: 185 x 3 x 3


-500m row, rest 2 min
-400m row, rest 1:30 min
-300m row, rest 1 min
-200m row, rest 30 sec
-100m row

Time: 11:00

I mixed 3 pos clean in with the FS, need to work on some things here mainly the double knee bend and the scoop and another issue I have is staying in the air too long.

It's raining again so I guess I can't run again, if it clears up i'll do the 20 min run that I have not been able to do because of the constant rain.

Kevin Perry
09-26-2009, 12:26 PM

DL: 115 x 5, 155 x 5, 185 x 3, 225 x 3, 265 x 3, 315 x 3

OHP: 85 x 5, 110 x 5, 135 x 3 x 3

Kevin Perry
09-28-2009, 06:28 PM
Didn't really get a full workout in today, I was so tired from very little sleep last night I had to stop, just didn't have a lot of strength. I was very busy today too, among the busy things was trying to get the waiver situation figure out and turns out my paperwork processed a long time ago but the last recruiter never told me and they somehow missed it in the system? So if someone didn't screw up I'd likely be in already. Have to check back in tomorrow to see whats going on.

So my priorities have to be pretty much endurance based obviously, I've got some goals for the APFT:

100 pushups in 2 min
100 situps in 2 min
2 mile run in 13 minutes

Those are pretty ambitious but I will work as hard as I can to get them. I'm kind of at a lost as how to really organize my training, I going to keep the running program but I'd like to work in some O-lifting and maybe a few metcons here and there, obviously it won't be at the competitive level but I want to O-lift enough to maintain strength and improve on the lifts over the long term.

So far how i've been doing it before has been going pretty well:

- Strength 1 - 2 lifts
- metcon try to keep it between 5 - 15 min
- run 3- 5 hours before or after the above

The hard part is balancing the lifts trying to figure out what reps, sets, lifts to use. The CA WOD is a no go since I guess it would be overkill, it's a pain in the ass figuring it out.

Kevin Perry
09-29-2009, 04:39 PM

"Fran" subbed 85lbs


Only the second set for thrusters were broken into two sets, pullups were broken into two sets, I completely felt the punch on this one!

Tomorrow will be O-lifting, focus is gonna be Snatch then work on deadlifts and SN-pushpress, no metcon. I think I am on the right track though, I am feeling fitter and strength has been good, trying to keep consistent with the lifts and balance runs and metcons done smartly are key, it will all fall into place.

Matt Cricchio
09-29-2009, 05:45 PM
So far how i've been doing it before has been going pretty well:

- Strength 1 - 2 lifts
- metcon try to keep it between 5 - 15 min
- run 3- 5 hours before or after the above

Totally doable, I was doing this about two years ago and it worked. Details should be in my log.

When you feel terrible, shut it down for awhile eat pizza and drink beer.

Allen Yeh
09-29-2009, 05:47 PM
When I was at school I found the the 5/3/1 stuff worked pretty well with how flexible it can be in regards to the assistance stuff. Jim Wendler even advocates doing power cleans on your deadlift days so that would cover cleans.

We'd run in the morning 3-4 times a week 2-6 miles and then pushup/situp improvement (which is BS!) stuff 1-2 times a week. Then I'd fit in either 3-4 strength sessions a week. While my situps didn't improve much, my runs did and so did my pushups(I was doing them twice a week seperately).

military press day:
run in the morning
military press
short metcon

deadlift day:
power cleans
short metcon


Kevin Perry
09-29-2009, 07:35 PM
Thanks for the input guys, i'll definitely keep working around with this, and the beer and pizza thing i think is becoming a staple saturday night rest thing.

Kevin Perry
09-30-2009, 05:02 PM

SN: 40 x 2 x 3, 44 x 2 x 3, 47 x 2 x 3

FS: 165 x 3 x 3

I ended up just working on some form to make the transition quicker, I jump wayyyy to high on the tripple extension. Shoulder was aching so I left out the push press, etc.

Kevin Perry
10-01-2009, 10:25 AM

20 min run today

Edit: This run felt really good, calves did not get soar, stride was longer, pace faster, going up hill felt great, glided up them like nothin.

Finally back on it. Good weather this week but it already feels like fall, last week we were in the 90's this week all of a sudden mid 60's.

Again thanks for the tips guys I think I know how im going to run things for now, going to focus on the weak areas to strengthen instead of trying to hammer all the lifts at once and balance a gazillion other things. I'm going to keep it as simple as I can focusing on front squats, power cleans, bench for lift days, limit the metcons for now to 1 - 2 or none.

As for the Army, latest update shows that when my waiver goes through I won't even be looking at shipping out to WTC till late feb or march. All the schools are filled till then, good news is it looks like 11x is back on the mos list.

Can't wait to get back in the military, I'm excited.

Kevin Perry
10-03-2009, 04:13 PM

FS: 45 x 10, 95 x 5, 125 x 5, 155 x 5, 185 x 5 x 3

BS: 135 x 5, 165 x 5, 195 x 5, 225 x 5

PC: 115 x 5, 135 x 5, 155 x 5

Pullups: 12, 8, 4

Having a tough time rebuilding pullup strength.

Arien Malec
10-03-2009, 05:36 PM
Adding bodyweight will do that to you.

Kevin Perry
10-05-2009, 02:49 PM

Bench: 45 x 20, 95 x 5, 115 x 5, 145 x 5, 165 x 5 x 3
Dips: 3 x 15


500m Row x 3
1. 2:00
2. 1:59
3. 1:57

Limit strength in upper body feels down while muscular endurance feels up. I guess thats what you gotta trade when focusing on conditioning.

Kevin Perry
10-06-2009, 05:42 PM

21 - 18 - 15 - 12 - 9 - 6 - 3

- Power Clean 95#
- Situps
- Back Extensions


Kevin Perry
10-08-2009, 08:56 AM

FS: 45 x 10, 100 x 5, 130 x 5, 160 x 5, 190 x 5
BS: 140 x 5, 175 x 5, 205 x 5, 235 x 5
PC: 45 x 5, 95 x 5, 115 x 5, 145 x 5, 165 x 5

Pullups: 10, 9 , 8 all chest to bar

Been feeling tired and really out of energy, doing a lot of running around and not getting much time to eat the past few days.

Kevin Perry
10-08-2009, 07:31 PM
uhg, a couple people commented at me today that for someone who workouts a lot I don't look like 160 more like 130 and that I don't really look that impressive.

Gotta love hard work that never gets noticed.

Derek Weaver
10-08-2009, 08:16 PM
uhg, a couple people commented at me today that for someone who workouts a lot I don't look like 160 more like 130 and that I don't really look that impressive.

Gotta love hard work that never gets noticed.

Geez. What kind of people do you hang out with?

Kevin Perry
10-08-2009, 08:26 PM
Geez. What kind of people do you hang out with?

Eh no one i hang out with just dumbass coworkers. BTW, nice kettlebell work, that stuff looks great.

Kevin Perry
10-09-2009, 10:57 AM

Bench Press: 45 x 10, 95 x 5, 120 x 5, 155 x 5, 165 x 6 x 2
Dips: 25# 3 x 10

metcon later tonight

Rant: I hate my bench numbers. edit: I removed the rest of the rant, didn't like the way it sounded. Short version: Some people are so far up their own asses.

Kevin Perry
10-09-2009, 04:42 PM
Everyone had to leave so the class was cancelled, ran benchmark A instead.

Run #7.
Benchmark A 2 mile run
Time: 13:43

Big ass PR

Kevin Perry
10-11-2009, 11:28 AM
Ok so I finally bought Wendler's 5/3/1 ebook and it looks very good. This is probably what I should have been doing and I guess my current "routine" is really not that far off base from the idea.

I was going to jump off the 3/1 and go towards more of a 5/2 schedule because I'm working a lot on the weekends but Wendler's 5/3/1 may be just the answer for the strength portion and it looks like balancing the runs would not be much of a chore.

Kevin Perry
10-12-2009, 01:46 PM

Decided to start Wendlers 5/3/1, Week 1:

Did the maxes and took 90% to find starting maxes for the cycle.

Press: 135
Deadlift: 325
PC: 170
Squat: 245
Bench: 185
F. Squat: 195

Press: 45 x 5, 65 x 5, 90 x 5, 100 x 5, 115 x 10
Chins: 10, 6, 5
Kroc Rows: 40# x 25 each arm
DB Press: 35# x 3 x 15

I haven't pressed in a while so 115 x 10 felt pretty good.

I read the entire book and like really like the layout especially not having to worry about maxes and being able to pretty much hit pr's everytime. I think this is definitely the way to go and lets me work different exercises when I want to every cycle and I should have no problem getting the runs in or a metcon here and there, Awesome.

Starting to move into stricter paleo too, it's going very well. Have been pretty much salt free and getting more sugar free. Feeling good overall.

Allen Yeh
10-13-2009, 08:37 AM
Here is how Robb is structuring his 5/3/1 stuff.


Kevin Perry
10-13-2009, 08:58 AM
Thanks for the link Allen,


Power Clean: 45 x 5, 65 x 5, 85 x 3, 110 x 5, 130 x 5, 145 x 10

Deadlift: 145 x 5, 175 x 5, 210 x 5, 245 x 5, 275 x 7

Power cleans sucked, but my pull off the ground is stronger, noticed that with the deads although not doing them for a while sucked too.

Kevin Perry
10-15-2009, 08:57 AM

Bench Press: 45 x 10, 95 x 5, 120 x 5, 140 x 5, 155 x 12

BP: 100# x 5 x 10
Dips: 30# x 3 x 10
Kroc Rows: 50# x 32/arm

5/3/1 is awesome. On the sucky side my weight dropped to 153 and it's been there since mon, just woke up like that all of a sudden but body comp is ridiculous I've been leaning out quick and feeling really energized and pretty strong lately.

Allen Yeh
10-15-2009, 10:33 AM
Apparently I've been doing the Kroc rows wrong...in that recent T-nation article with Jim Wendler he said the weight for Kroc rows is...something you can only do once but then make yourself do it another 20+ times....loosely paraphrased.

Kevin Perry
10-15-2009, 11:26 AM
yea I'll admit im not sure if im doing them right also, I picked up the 50 because it was heavy and did as many as i could and did some more until my arms could not do anymore. So then how many reps should we be doing it for? 20 then another 20?

Allen Yeh
10-15-2009, 12:18 PM
Thanks for the vid, here is the exceprt from the Jim Wendler article I was talking about:

1. Do high rep dumbbell rows. These need to be done with the heaviest weight you can handle for 20+ reps. These are also known as Kroc Rows and do wonders for developing upper back, lat, and grip strength. Your goal should be "whatever dumbbell you think you can't do for one rep" x 50. Seriously. - Jim Wendler

I've been using a 24kg KB at home since it's the heaviest thing I have right now but when I was in the gym I had gotten up to 65 pounds and that was heavy I was able to get 20+ but I'm guessing he means to go heavier?

Kevin Perry
10-15-2009, 12:20 PM
I guess so, well then i have the day off so back to the gym to grab the heaviest dumbbell and knock out as many reps as I can..

Kevin Perry
10-16-2009, 05:33 PM

BS: 45 x 10, 100 x 5, 135 x 5, 160 x 5, 185 x 5, 210 x 10
BS: 135 x 3 x 10
Leg Curls: 50 x 3 x 10

Situps: 3 x 15
Back Ext: 5 x 15

I am doing the boring but big template for prob up to 2 cycles just for some bodybuildingish size for the hell of it then I'll likely go to the triumvirate version, it gets kind of dull just doing low reps all the time and I've always wanted to train kind of like a bodybuilder for a couple months on assistance stuff to see what kind of gains I can get.

Kevin Perry
10-19-2009, 09:43 AM

Press: 45 x 10, 65 x 5, 95 x 3, 110 x 3, 120 x 8 , 65 x 10, 70 x 10, 75 x 10

Chins: 5 x 10 easy time to add weight
Incline DB PRess: 35 x 5 x 10

I was going through the 5 sets of 10 on the press but then I stuck with 3 and started thinking that it's pointless to really do it, that would just be too much work that I could easily just throw in a couple sets of DB presses. I thought it would work well but adding 5 x 10 is just overkill on those compound lifts especially if you go at it hard on the final work set for a rep pr. I noticed that I also balloon up pretty easily on chins and dips so why not just stick to those instead right? Keeps the workout shorter too.

Started experimenting with Vitamin D post workout today.

Steven Low
10-19-2009, 10:15 AM
Excellent. I definitely want some more data on how it works for people. :p

If you're not trying to gain weight though you may be in for a surprise.

Kevin Perry
10-19-2009, 10:21 AM
Yea I actually bought that brand off the site you linked and used your discount code, also got some mrm bcaa+G and I am going to work with higher fat post workout , not trying to gain weight merely experiment with nutrition

Kevin Perry
10-20-2009, 07:58 AM

Deadlift: 115 x 5, 135 x 5, 185 x 5, 225 x 3, 260 x 3, 295 x 6
RDL: 135 x 3 x 10
Lunges: 35 x 5 x 10
Hang Leg Raises: 5 x 15

Wasn't in the mood for power cleans this morning.

Kevin Perry
10-20-2009, 04:46 PM

Evening Run, not the 4 mile for benchmark B I had planned thats for the next run.

Went back to run #7 as I've been a little behind due to a lot of hours working and doing school work.

This one was a little over 2 miles I think it was just under or possibly just over 2.5 miles, 1 mile was uphill.


Running is a lot easier now then before though, there is no calf pain at all, stride is much longer and pace is much faster, just need to improve breathing more.

Allen Yeh
10-21-2009, 03:22 PM
I did Kroc db rows today with 70 and actually got 23 reps each arm, somewhat shocking but I guess I really could have been going heavier all this time.

Kevin Perry
10-22-2009, 09:40 AM
Yea I hear ya, I'm still unsure as to how form is supposed to be for kroc rows but mine has been breaking down by about 15- 20th rep and i kind of just muscle it up as best i can after that.


Bench: 45 x 20, 65 x 10, 105 x 5, 130 x 3, 150 x 3, 165 x 8
Dips: 35 x 4 x 10 + another set of 6
DB Press: 45 x 3 x 10
Kroc Rows: 45 x 2 x 10 each arm, 70 x 22 each arm

Mini rant: have been somewhat stressed lately due to work and school, work hours are all over the place morning, mid, night so my workouts are all over the place and because of that and school I've only had time to eat maybe twice a day and sleep has been getting a bit poor.

disclaimer: I'm a bit pissed at a few people this week so forgive me for the bluntness in the following

I was also pissed today because some guy felt he needed to tell me that I should get a spotter if I was going to bench "heavy", this while I was putting 135 on the bar. I swear he kept eye fucking me during my entire time at the gym. I'm getting sick of the egotistical piss ants constantly coming up to me and "giving me advice" because im not 200 lbs and benching 300, these same fuckers don't even squat or deadlift and spend their time doing some retarded tricep pushdown hunched over like they're jerking it in the shower. At least I have a fucking 2.5x bw dl and getting close to a 2x bw squat, hell im close to a bw snatch and I can press my own bw as well, so what if I can't bench 300. Fuck dude, that's almost as annoying as watching the tards at the local cf box dick around and completely fuck up the purpose of the olympic lifts.

Allen Yeh
10-22-2009, 09:57 AM
I think the form is just "anyhow" That's what I got out of it anyway.

Kevin Perry
10-23-2009, 01:37 PM

BS: 45 x 10, 105 x 5, 135 x 5, 170 x 3, 195 x 3, 220 x 10
Back Ext: 5 x 15
Leg Press: 140 x 5 x 10
Situps: 2 x 15, 25 x 3 x 15

So I was wearing my USA Weightlifting shirt, lifting in the Do-wins and a trainder came up to me and asked "Dude, are you a powerlifter?", I just stood there tried not to laugh and ring his neck. It was funny though, I swear im not this angry in person it's just my way of getting steam out.

I'm going for a drive on sunday into the mountains to enjoy the scenery to get the stress of society out.

Kevin Perry
10-24-2009, 09:49 AM
looking forward to tomorrow's drive.

Kevin Perry
10-26-2009, 05:55 PM

Press: 45 x 10, 75 x 5, 100 x 5, 115 x 3, 130 x 5
Dips: 35 x 5 x 10
Chins: 25 x 8, 5, 4

Was not happy with this today, should have been able to knock out 8 or 10 reps. But I did not get much sleep this weekend or food and I am just now getting to my first meal today because the day has been a huge rush and I felt very rushed during my workout as well.

Kevin Perry
10-27-2009, 04:40 PM

DL: 115 x 6, 155 x 5, 195 x 5, 245 x 5, 275 x 3, 310 x 3
RDL: 145 x 3 x 8
Rack Pulls: 185 x 8, 225 x 6

Not sure if I did the Rack pulls right, just wanted to try it out. Weight felt light despite the heaviness of the DL's today.

I guess I am happy with today's performance, I got enough sleep and actually got to eat more than 2 meals today so far. All of my DL's for the last two weeks have been overhand grip so I know my grip is getting much better which has been an issue for me forever.

by the way, I got invited to a small gym that just opened up that O-lifting focused tomorrow.. they follow the CA wod.

Weight was 154 this morning and I've definitely lost size but you got to trade things to focus on priorities. I guess I'll just never really "look" big unless im over 180lbs so I got to accept that, oh well. 5/3/1 has been good so far though and though I'll likely never look big i'll go ahead and take being strong over size anyday.

Kevin Perry
10-28-2009, 04:18 PM

Muscle SN: 95 x 3, 115 x 3, 135 x 3
Clean & Jerk: 135 x 2 x 2, 155 x 2 x 2
Front Squat: 135 x 4, 185 x 3, 205 x 2

More or less went by feel, based off the CA wod today at a pretty cool place, nice to finally train around people who are into Olifting, makes a difference.

Kevin Perry
10-29-2009, 04:57 PM

Bench Press: 45x 10 x 2, 105 x 5, 115 x 5, 140 x 5, 155 x 3, 175 x 7
DB Bench: 40 x 3 x 15
Kroc Rows: 70 x 24 each arm, +2 from last time

Allen Yeh
10-29-2009, 05:32 PM

Kevin Perry
10-30-2009, 12:21 PM

Squat: 45 x 10, 45 x 5, 105 x 5, 155 x 3, 185 x 5, 210 x 3, 235 x 6
Leg Raises: 3 x 15
Chins: 10, 8, 10
Curls: 60 x 3 x 10

That was rough, in and out in about 45 min though. Whole thing felt heavy... happy next week is the Deload week. I Really like this program though. Things have just been hectic since yesterday.

BW: 153

Kevin Perry
11-02-2009, 02:57 PM

5/3/1 week 4 Deload

Press: 45 x 10 x 2, 60 x 5, 70 x 5, 80 x 5
Dips: 17, 15, 15
Chins (wide grip): 8 , 8 , 8 alternated regular pullups and behind the neck pullup

Kind of screwed one of the work sets, added 5 lbs to many on accident. Nice to have a deload week though.

Kevin Perry
11-03-2009, 05:46 PM

Deadlift: 45 x 10, 115 x 10, 130x5, 160 x 5, 195 x 5
RDL: 95 x 3 x 10
Leg Raises: 50

Allen Yeh
11-03-2009, 05:51 PM
Damn man.

Kevin Perry
11-04-2009, 10:03 AM
yea.. I guess that's how the world works, just got to keep trying.

Because I'm looking at a long uphill battle I'm thinking about gaining some more weight/building size and getting the lifts up as a way to keep my mind off it. Going to stay with 5/3/1 because of it's flexibility. If I do decide to add some more weight I'm going long term 6+ months maybe, try and hit 180 or 170 at least. Shoot for 5-8 lbs per month or 1.5 - 2 lbs per week.

I am not interested in GOMAD at all. Sorry but too many GOMAD cycles is not healthy especially if you have allergies to milk in my case I get these really bad red spots all over my arms and acne. I was thinking 1/2 gallon of milk for a while to test it, I could pull of 1/2 a gallon without much allergies for a while most likely. Other than that I cook my own food now or it's a trip to the dollar menu at MC'd's

I was thinking a simple nice and controlled gain.

Allen Yeh
11-04-2009, 12:50 PM
I prefer that as well nowadays, lean gains once you are an intermediate and higher are the way to go IMO.

Kevin Perry
11-05-2009, 06:10 PM

Bench: 45 x 10, 45 x 10, 75 x 5, 95 x 5, 110 x 5
DB Bench: 45 x 3 x 10
Kroc Rows: 50 x 35 each arm

In and out in 30 min

Decided I do want to add some weight but I'm not going to obsess over anything major, just controlled lean gains. Not going to do milk, just work on eating a little more here and there and enjoy the training program. Just eat when I feel hungry, sleep lots if I am able to, etc, throw some random sprints here and there and a metcon randomly.

Kevin Perry
11-06-2009, 10:57 AM

BS: 45 x 10, 45 x 10, 100 x 5, 125 x 5, 150 x 5
Lunges: 35 x 3 x 10
Leg Raises: 2 x 15

Well first month of 5/3/1 complete. I think the results will be surprising in about 5 - 6 months from now.

Kevin Perry
11-09-2009, 03:34 PM

5/3/1 month 2

Press: 45 x 10, 65 x 10, 90x5, 105 x 5, 120 x 7
DBSP: 40 x 3 x 10
Chins: 10, 9 , 7

I really thought I had more in me but the whole workout did not go how I wanted it to, got a lot on the mind about the whole military stress and such. Sleep, nutrition, recovery all suck right now. Looking into the National Guard now and even thinking about putting an application into the Greenville Police department.

Kevin Perry
11-10-2009, 11:58 AM
So much to do today so I will move my deadlift day over to wednesday this week and bench and squat on friday.

Kevin Perry
11-11-2009, 06:36 PM

DL: 135 x 10, 185 x 6, 220 x 5, 250 x 5, 285 x 5
DL: 185 x 10, 185 x 10, 175 x 10, 165 x 10, 155 x 10
Situps: 2 x 25

Deads pretty much sucked, if I was fresh I know I could have hit 10 reps on 285 but I've been exhausted this week. Going to fix it by eating a big dinner, eating a full thing of ben and jerry's and sleeping 8 hours cause I've only gotten 4 average each night for a few days now.

Kevin Perry
11-13-2009, 07:35 AM

Squat: 45 x 10, 95 x 6, 135 x 3, 165 x 5, 190 x 5, 215 x 6

Bench: 45 x 10, 95 x 10, 125 x 5, 145 x 5, 160 x 6

That's all had in me, been way to tired from a ton of stuff. Still unable to get much sleep only 4 hours last night and night before, just keep getting side tracked. Im Lucky if I get more than 1 meal a day right now. BW 150, sucks.

Kevin Perry
11-16-2009, 07:42 PM

Press: 45 x 10, 45 x 10, 65 x 8, 85 x 6, 100 x 3, 110 x 3, 125 x 5

Press: 85 x 2 x 10, 75 x 2 x 10, 65 x 10
Pullups: 10, 25# x 7, 6, 5

Starting to get caught up on everything work wise, school wise, etc. Still felt really out of it today though especially with the workout. Still feeling really tired and drained.

Kevin Perry
11-18-2009, 06:34 PM

DL: 135 x 8, 185 x 6, 235 x 3, 270 x 3, 300 x 5

Sucked again. I need to fix my nutrition, I've only been getting one meal a day for a long while now, I bet if I fixed this my weight would climb back up and so would everything else. I'm starting to dip below 150#, feeling exhausted non-stop, Can't really do much about it though until the semester finishes and the holiday season ends, many days going until 5:00 am. I somehow have doubts that a paleo diet would really do well in this scenario.

Allen Yeh
11-19-2009, 03:52 AM
At this point just eat! I know when I'm super rushed those Muscle milk ready to drinks come in handy.

Kevin Perry
11-19-2009, 05:46 PM
I hear ya, those muscle milk drinks are pretty good.


Today was much better, got 10 hours of sleep + a couple meals in so far.

Bench: 45 x 10, 75 x 8, 105 x 6, 135 x 3, 150 x 3, 170 x 7, 135 x 5 x 10
Kroc Rows: 65 x 23 L/R
T-Bar Row: 75 x 6 x 4

1/2mile run: 3:58

Went fairly hard today, just for the hell of it.

Anyways my goals for the next few months of 5/3/1 are to get my weight back up to around 160, get my sleep and nutrition in order with nutrition more focused on eating rater than paleo and get more running in to keep my 2 mile around 13:30.

The reason for the 2 mile? I have a package that just went in completed for the National Guard, my former recruiter apparently did not do my work entirely correct and all the research I've put in over the last couple weeks found a number of errors so I consulted a lot of professionals, wrote some letters, made a lot of calls and I could find myself back in within a few months in the Guard and on Active Duty within a couple years perhaps sooner assuming I gathered everything correctly.

Allen Yeh
11-19-2009, 07:29 PM
Good news about the guard thing.

Nice rep PR, the 2 mile thing will come back quick, how did you used to do on the 3 mile?

I'm fairly surprised that I'm still hitting 7:40 miles despite my lack of running the last few months.

Kevin Perry
11-20-2009, 07:49 PM
I never did too bad on the 3 mile run, normally hit around 20-21 min.

I definitely notice a difference already in recovery after a couple days of full nights sleep and more time to eat too so I'm sure it's just a small fatigue thing, not having to run all over the place has helped too.

I was going over that article by Robb on his 5/3/1 experiment and I'm wondering how successful doing just 5/3/1 followed by CF benchmark wods would be. I think it would work if the wods are chosen fairly carefully i.e no 30 min chipper ones except for every now and again. Course I would not do that till after christmas I think since right now I like the BB type stuff thrown in.

Kevin Perry
11-22-2009, 01:21 PM
Not sure if I'll get to squats today, did not have time yesteday and I'm at work all day today plus my shoulder is hurting again so we'll see how I feel when I get home. On the plus side I'm gonna start training at a new Upcomming CF box that is geared towards O-lifting And is right down the road, my friend is a trainer there so it's gonna be awesome.

edit: No go on squats today, shoulder was absolutely killing me today anytime i moved it upwards and tried to rotate it, no doubt it's due to too much volume from the added sets of press I did earlier this week, those will have to stop.

Anyways here are some observations:

- Weight is up since I've had time to sleep more and eat lots more the last few days
- Strength is so-so, feels up in some areas and down in others.
- I really want to surpass some things I should have passed a while ago 300+ Squat, 225+ bench, 400 dead , I honestly don't know which route to go about doing this but I do know I need to at least maintain enough running to keep my 2 mile down to around 14:00 min.
- Doing pressing exercises for higher reps roughly 10+ kills my right shoulder specifically benching exercises.
- I think 5/3/1 could get me to the above numbers but it would take a long time, a back to the basics approach could cut that time sooner but only If I really focused on it and if nothing would get in the way.
- I think I need to be only slightly heavier around 165#, this was the area where it seemed everything came together.

I have to take a few days rest to let my shoulder recoup, I'm going to think a little bit on this. I like 5/3/1 because it's teaching me some things about pushing my body but also some things that are not acceptable such as where some of my lifts are that should probably be higher than they really are.

Kevin Perry
11-28-2009, 03:10 PM
Editing This post:

So basically it's like this: Massive shoulder pain occurred a couple weeks ago, went to the doctor he said it was bursitis and gave me some anti-inflamatory pills, I took this on wed and thursday had stomach pain which got worse into friday then my lower right abdomen and groin was hurting a lot, went to work and the shift would not let me leave so it took about 4 hours to convince her to let me leave, went to the hospital and got rushed into surgery for appendicitis.

I've had a lot of problems with stomach pain, trouble holding food down, getting an upset stomach very easily, not being able to eat a lot and all sorts of pain before and after urinating around my lower abdominals, never went to a doc because the stomach pain was random and normally resolved by morning, that and doctors tend to not believe you unless the pain is actually occurring at that moment.. well now I know why it happened.

Since the surgery on friday night/Sat morning (it was like 1 in the morning i think), my shoulder pain is gone and I've been able to hold food down better and actually eat a little more.

I suspect I may actually feel tons better after im 100% again so much that training, eating, and recovery may improve dramatically. It's pretty relieving to now know all those episodes of stomach pain and pain after urination since I was a kid are due to my appendix and it has been resolved and that many of my problems with eating, recovery, stress, piss poor training may be largely due to the above.

Derek Weaver
11-28-2009, 03:33 PM
Whoa. Sorry to hear about the surgery there. Good that you got in there on time. One of my bosses at work had his appendix burst a little over a month ago. he just came back to work, about 25 lbs lighter and low on energy.

Kevin Perry
12-02-2009, 09:56 PM
I cleaned up my log a little bit because I've decided on a direction to focus my training seeing that I've had plenty of time to think on it.

When I am 100% again likely in 3 or 4 weeks I'm going back to strength training. No time table, no time limit. I've had enough time to see first hand that conditioning comes fast when strength is improved and can be developed fast in as little as 6 weeks. Good conditioning can also be balanced responsibly with a solid strength program.

I'll have to put some weight on as I've lost quite a bit already from friday, in fact some people have told me I need to get my weight up heh. I don't have a weight goal, I just wan't to lift big and eat big and take what comes with it. Get the numbers up.. I really want to break 2xBW squat and break 200 on the bench and hit some other numbers.

I'll see what I can squeeze out on linear progression for a while, then after that I will use what else is in the arsenal such as texas method then 5/3/1 then whatever else comes along.

I'll fit enough running in there to keep my 2 mile time good assuming my new waiver gets approved but that's it. I no longer think it's necessary to really complicate things with excessive metcon/CF shit, cf endurance, and all the other shit that does the opposite of what someone really wants: makes them anorexic and weak vs. strong and powerful.

My motivation: I want to be a fat fuck too.

Allen Yeh
12-03-2009, 06:02 AM
Ha well coming from a reformed fat fuck....eh....I like the middle of the road, not skinny like a bean but not plumped like a sausage.

What can you do for the next few weeks? Supposed to take it very easy?

Kevin Perry
12-03-2009, 08:21 AM
Eh supposed to but the incisions are healing pretty quick, I've tried to do more walking, twisting, rotational stuff but I still can't really bend without a lot of pain.

Derek Weaver
12-04-2009, 10:14 PM
Did they give you any guidelines for when to start adding certain activities in? Or did they just tell you to go by feel?

I keep thinking about all this and how quick your recovery has been in that you're home already. Advancements in medicine are sweet. coupled with being strong and you're already loads ahead of others I've known who have had their appendix out. My boss had his burst, which is a different situation, but he was out nearly a month. My cousin's was "leaking" and she was in the hospital for a week with a morphine drip.

Kevin Perry
12-04-2009, 11:30 PM
yea I was lucky, I got there in time for them to get it out before it ruptured or burst but that likely would have been the result had i waited till the morning.

They said no lifting or strenuous activities for a month so yeah im handicapped there. It just sucks I don't like being inactive but I gotta deal with it. It just seems like one set back after the next but I guess when I get back into it i'll go with the mindset of hitting the numbers I've always wanted in the lifts.

Kevin Perry
12-05-2009, 07:41 PM
147lbs today. Boo

Kevin Perry
12-09-2009, 05:11 PM
Well good news is my appetite is feeling "normal" again, I've been eating a lot of food lately and not feeling sick right afterwards so I can definitely tolerate food better now than before.

Incisions are healing up pretty nicely except for one it's taking a long time, hurts, but the lump is getting smaller so that's a good sign. I get stitches removed tomorrow after my math final which I'm dreading the final.

I'm going to buy some Adidas Adistar's in a few weeks and a belt from elite, my Christmas gift to myself hah.

Derek Weaver
12-09-2009, 07:22 PM
Wow. What a day. A math final followed by stitches removed. I hope you've still got the pain meds. Good to see you're getting better