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Kevin Perry
07-25-2007, 08:43 AM
This is my official training log on the Pmenu

Focus: Strength Training, Olympic Lifts, Conditioning

Stats: Male 5'5'' Age: 23 175lbs

Training: 5/3/1 + whatever else

Diet: No specific diet except try to eat relatively clean.

Supplements: Fish oil, Vit D are main ones. Creatine/BCAA's + Glutamine combo for workouts

I welcome any and all advice and constructive criticism to help me out.

Kevin Perry
07-25-2007, 08:56 AM
This was yesterday's workout since I started this log a day late.

Tuesday 7-24-07

Bodyweight: 125.8lbs

Warm-up: Light stretching, 3 x 10 pullups

BS: 105 x 5 Rest 1 min between sets
115 x 5
125 x 3
140 x 2
145 x 1
155 x 1

BP: 65 x 5 Rest x 1 min
75 x 4
85 x 3
95 x 2
115 x 2
125 x 1

BB Row: 65 x 5
75 x 4
85 x 4
95 x 3
105 x 2
125 x 1

5x5 Workout: Rest 2 min between sets

BS: 155 x 5 x 5 x 5 x 5 x 5

BP: 125 x 5 x 5 x 5 x 5 x 5

Row: 115 x 5 x 5 x 5 x 5 x 5


Added 3 x 25 weighted crunches ( 25lbs) & 3 x 15 weighted Dips (25lbs)

This may have seemed a little too much but I was trying to find my RM max for the 5x5 sets and seeking to improve form over all movements instead of trying to move the most weight possible.

On the squat form I wanted to get a full functional movement from it as well and squated as far down as I could as Im still trying to learn proper form for it and the other movements.

Kevin Perry
07-26-2007, 02:49 PM
Thursday 7/26/07

WU: Some stretching focusing on muscles used for the squat and deadlift.
3x10 pullups, 3 x 15 pushups

I was going to do 6 x 30s rounds of weighted jumprope at a fast pace but opted against it for now.

Squat: 115 x 5
125 x 4
135 x 3
140 x 2
145 x 1

155 x 4 x 5

Military Press: 65 x 5
70 x 4
75 x 3
85 x 2
95 x 1

95 x 2 x 5
85 x 2 x 5

I was not sure where my 1rm was on the mil. press so there was no way I could be certain where to find it in a 5x5 set so when I tried 95 it was to heavy and had to scale back to 85 which still felt like a lot but was easier to handle.

Deadlift: 135 x 5
155 x 4
165 x 3
175 x 2

185 x 4 x 5

Situps: 3 x 10 (35lbs)

Total time: 1 hour

I spent a little longer than I wanted to but Im working on form and finding the 1rm for the lifts. Overall I can really start to feel the burn on these exercises. Im confident my squat form is getting much better and I am working on the form for the deadlift. Still waiting for SS and PP to come into the mail and I've been searching around for a strength coach out here but they are difficult to find. Im also trying to put together a better warmup for the workout but I think once I read SS it should all come together.

Had 2 scoops of whey with 10 ounces of milk pre-WO and had 4 scoops of whey and coconut milk post-WO. It's getting a little hard to scarf down the calories, I've pretty much said to hell with 500 over im opting for about 3500 - 4000 per day. Since starting eating last saturday and training on tuesday i've already put on 3 pounds: 128 from 125 and not much change in body composition so fat gain has been low although I have increased my fat intake form various sources both clean and unclean.

Kevin Perry
07-28-2007, 03:17 PM
Decided not to train today. Instead, i've been reading Starting Strength and have realized how much better I can work on form for the lifts. Should finish the book today and start using that approach to my workouts.

I've also been eating nonstop lately to get all the calories I can. It's starten to get to the point where I can't eat anymore. Been feeling really drained of energy due to 3rd shift the past couple of days too.

Kevin Perry
07-29-2007, 03:44 PM
Finished SS and PP and moved my training schedule to M/W/F following the recommended novice schedule on SS. Currently at 131.2lbs. Still trying to keep my diet mostly paleo but have been drinking lot's of milk and increased cheat meals up to 3 (chick fil-a and subway). I think the extra rest from working out only two days actually helped out because I feel a bit stronger today than before.

My M/W/F schedule will look like this:

Monday: Squat
Bench/Press
Chin-ps

Wed: Squat
Press/ Bench
Deadlift

Thurs: Squat
Bench/Press
Pullups

Obviously, the press and bench press would alternate each day. I will probably use additional work from crunchs, dips, rows, etc as needed. This is the template in SS. Warmps would be with the bar itself and progress along sets accross.

Im really not used to slowing down and just focusing on strength training so im hoping this program can build mass. I've pretty much been eating nonstop, 3 large meals a day plus food in between. Lots of milk, lots of meat, whey protein, vegies, fruits, and I will admit some junk food here and there ( fast food a couple times this week plus snicker bars at work). Will never touch a soda though. Only green tea and water next to the milk along with the coconut milk trick.

Kevin Perry
07-30-2007, 02:36 PM
Began Starting Strength today:

Squat: 45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
105 x 2 x 1
135 x 5 x 3 (going to try and move up by 5 or 10 next workout)

The form as described in SS definately takes time to get used to but the feel of it is much better. I could definately feel my entire body working together. It is kind of odd having the bar just below the shoulder blades though.

Bench Press: 45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
105 x 2 x 1
125 x 5 x 3

Press: 45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1
85 x 5 x 3

Pull-ups (overhand): 3 sets to failure

Crunchs: 3 x 10

The press is by far the most difficult lift for me. I can't get passed 85-90 and havn'nt gotton passed that for at least a year now. Hopefully this program will fix that but im sure I need to tweak the amount of warmup and work sets I do with it. Would be a good idea to invest in bumper plates and 2 1/2 lb plates as well.

Kevin Perry
08-01-2007, 01:52 PM
Have to move today's workout to tomorrow. I crashed as soon as I got home from work this morning and woke up to late.

Kevin Perry
08-02-2007, 04:44 PM
Workout for Thurs. Aug 2, 2007

Warmup: Light Jump rope work, 10 dips, and rotational movements.

Squat:

65 x 5 x 2
85 x 5 x 1
105x 3 x 1
135 x 2 x 1
155 x 5 x 3 (+10 from 7/30/07)

Bench Press:

65 x 5 x2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 3 x 1 ( failed and droped to 130)
130 x 5 x 2 (+5 from 7/30/07)

Deadlift:

115 x 5 x 2
135 x 5 x 1
185 x 5 x 1

Weighted Pullups: 25 x 5 x 3

Been pretty tired and low on energy this week probably due to work and poor diet. Im going to clean it up this week to keep junk food out and increase intake of vegetable, fruits, and more lean meats.

Kevin Perry
08-04-2007, 03:48 PM
Saturday Aug. 4, 2007

Warm-up: Some light joint mobility movements followed by 10 dips, 10 pullups, and 10 situps

Squat:

85 x 5 x 2
105 x 5 x 1
115 x 3 x 1
135 x 2 x 1
165 x 5 x 3 (+10 from 8/2/07)

Press:

45 x 5 x 2
50 x 5 x 1
65 x 3 x 1
75 x 2 x 1
85 x 5 x 3

Power Clean:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1
95 x 5 x 3

Weighted Pullups 3 x 5 (35lbs)

Weighted Crunches 3 x 15 (35lbs)

Not a bad workout. Form is definately improving on the press which is why the weight was a lot easier to handle than the last time I did the press. Im very confident I'll be able to move up slowly on the weight if I continue with good form. Practices form on the power clean as well and managed to get up to 95 but it became sloppy after the 2nd set.

I also had to change my diet a bit. I can't handle too much dairy so Im heavily cutting back on taking in milk. My energy levels have been pretty poor since putting dairy back in for mass gain and I have been increasingly more tired and feeling sick due to it.

Kevin Perry
08-06-2007, 03:52 PM
Mon. Aug. 6, 2007

Warm up: Some joint Mobility exercises, 10 OHS with barbell, 10 dips, 10 pullups

Squat:

105 x 5 x 2
115 x 5 x 1
135 x 3 x 1
155 x 2 x 1
175 x 5 x 3 (+10 from 8/4/07)

Bench Press:

75 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1
135 x 5 x 3 (+5 from 8/2/07)

Deadlift:

115 x 5 x 1
135 x 3 x 1
185 x 2 x 1
205 x 5 x 1 (+20 from 8/2/07)

Dips:

25 x 5 x 2
35 x 5 x 1
45 x 5 x 3

I have to keep moving workout days around to fit with my work schedule. It makes it difficult to fit anything in from martial arts to social functions. I was looking into an adult gymnastics class to get involved with but that will have to wait until I find a new job. I am really enjoying the strength gains from this workout plan. It is very apparent. The tough part is eating enough food without getting sick. I've started incorporating parallete work at random times for core strength and to start practicing some L-sits and handstands.

I want to put more metcon in but because this is a mass gain it's tough to part with it for now.

Kevin Perry
08-09-2007, 03:31 PM
Aug. 9, 2007

BW: 132lbs ( +7lbs since starting)

Thought I would add in something today for the warm-up.

Warm-up: Light mobility exercises, 10 OHS, 10 dips, 10 pullups, 10 situps,
and 6 rounds of Jump Rope at HIIT for 20-30 seconds per round.

Squat:

135 x 5 x 2
145 x 5 x 1
155 x 3 x 1
165 x 2 x 1
185 x 5 x 3 (+10 from 8/6/07)

Press:

55 x 5 x 2
60 x 5 x 1
65 x 3 x 1
75 x 2 x 1
95 x 5 x 3 ( +10 from 8/4/07 Huge Improvement over past 2 weeks)

Power clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1
105 x 5 x 3 (+10 from 8/4/07)

Crunchs: 3 x 15 (35lbs)

Pullups: 3 x 5 (35lbs Underhand) 1 x 5 overhand (35lbs)
1 x 5 overhand unweighted

Post-WO: 10 Minuted of stretching followed by light core work on parralettes working the L-Sit.

I have been feeling great. The strength gains have been very steady and today marked a great improvement on the press. I added jump roping for some light metcon work and regular stretching to fix muscle tightness. I have not gained much fat which makes me happy and im sure the steady gains are entirely to diet. Lots and lots of fruits, vegies, meat, milk, and at least 2 protein shakes per day. I have been sneaking in more snicker bars than I should though and I have added a little more starches over the past 2 weeks although im cutting back on breads more.

Kevin Perry
08-11-2007, 03:18 PM
Sat. Aug 11

Warm-up: Light Mobility movements, 10 OHS, 10 Pullups, 10 Dips, 10 Situps

Squat:

145 x 5 x 2
155 x 5 x 1
165 x 3 x 1
175 x 2 x 1

195 x 5 x 3 (+10 from last workout)

Bench Press:

95 x 5 x 2
105 x 5 x 1
115 x 3 x 1
125 x 2 x 1

140 x 5 x 3 (+5 from 8/6/07)

Deadlift:

155 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1 (+20 from 8/6/07)

Dips:

0 x 5 x 3
35 x 5 x 2
45 x 5 x 3

Pullups: All underhand

0 x 5 x 3
35 x 5 x 2

Static Holds with 25lbs plate

2 sets of 15 second holds

1 set of 15 sec hold with 35 lbs plate

Been eating lots of food and I mean lots of it and I have tons of energy and feel much stronger. Waiting for the COC grippers to come in and start working on more grip work since it needs work.

Kevin Perry
08-13-2007, 01:54 PM
Taking a rest day today...hands are killing me from having to push plugs into cars nonstop for 12 hours last night.

Kevin Perry
08-16-2007, 06:08 PM
Ok, back from a few days of rest. Just gonna post up the work instead of the warm up.

Thurs. Aug 16, 2007

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
145 x 1 x 1
155 x 1 x 1

205 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 1 (became too heavy)
95 x 5 x 2

Power Clean:

65 x 5 x 2
75 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3


Barbell Row:

75 x 5 x 2
85 x 5 x 1
95 x 3 x 1
105 x 2 x 1

125 x 5 x 1 (started getting to be to much)
125 x 3 x 1
115 x 5 x 2

Dips:

35 x 5 x 2
45 x 5 x 3

Pullups:

0 x 5 x 3
35 x 5 x 2
45 x 5 x 3

Crunchs:

35 x 10 x 3

Cool down with 5-10 min of stretching

I think I attempted for too much weight in the press and power clean so I will have to scale back and monitor my progress slowly on those lifts. I can feel the squats getting tougher to do so I may scale back the increases by 5 rather than 10 lbs. I know recovery has been a huge factor this week since work really messed with my sleep cycle and diet. It's been impossible to get more than 4 hours of sleep a day this week. Im sure a mass gain program is pretty badly hindered when you work a 10-12 hour manual labor job at night.

Kevin Perry
08-18-2007, 05:42 PM
Did not have time to train today. On the other hand, been cleaning up my diet and working on getting most if not all protein sources from solid foods and milk. So far results are looking good. I think most of my gains are mostly lean mass. Weighed in at 134 today. It's been a slow progress but thats to be expected from doing a mass gain on such a hectic schedule. We'll see how next week goes when the semester starts and im still working 4-5 10's at night with class in the morning. Oh boy, fun times.

Kevin Perry
08-19-2007, 11:24 AM
Sunday Aug. 19

Felt a little better for today's workout but started deloading on the weight. Im sure im not comming to a stall since I've been able to handle more weight when I was on CF and could actually rest more but the past month or two I've ben going on very little sleep and have been eating constantly to keep nutrition up. Im sure thats why weight gain has been slow as well as recovery. It's about to get tougher to since the semester is starting up. For example, tonight I'll head to work at 7 p.m. will get off at 7 a.m. be at school at 8 a.m. and off at 10:30 a.m. and sleeping from 11:30 a.m. till about 5 or 6 p.m. and repeat. Fitting in time for school work, and workouts is going to be extremely tough but hopefully the mass gain program won't suffer to bad. While 150 is my current goal I may have to consider stretchign the program by another 1 or 2 months and im considering extending my goal from 150 to 160. The recent results have left me pretty damn happy lately. Very little fat gain.

Here is today's workout:

Warm-up: Light Mobility work, 10 OHS, 10 dips, 10 pullups, 10 situps

Squat:
45 x 5 x 2
115 x 5 x 2
125 x 5 x 1
135 x 3 x1
145 x 2 x 1

195 x 5 x 3

I actually did a ton of warm-up sets after 145. I was curious about my squat depth and warm-up programming. I know this is not ideal but I wanted to make sure my squat was getting a full depth and there was no cheating. I ended up using more energy than I should have and my bar speed started to slow down on the second set. keep in mind nutrition, lack of sleep, a constantly changing sleep pattern all are playing a role in this.

Any input from other posters on proper warm-up's and bar speed would be much appreciated.

Bench:

45 x 5 x 2
95 x 5 x 2
105 x 5 x 1
115 x 3 x 1
125 x 2 x 1

140 x 5 x 3

Deadlift:

135 x 3 x 1
155 x 3 x 1
185 x 2 x 1

225 x 5 x 1

Pullups: 3 x 12

Crunchs: 3 x 10 (35lbs starting to get lots easier)

Dips:

1 x 12 (25lbs)
1 x 10 (25lbs)
1 x 7 (25lbs)

All in all not bad. I may end up using the same weight for a while till I can get rest tuned in. Started using ZMA recently to help with sleep.

Kevin Perry
08-21-2007, 10:18 AM
Aug. 21 workout

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

175 x 5 x 3


Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 1
90 x 5 x 2

Pullups: 3 x 15 (ready to add more weight for the higer reps)

Crunchs: 3 x 12 35lbs ( going to up it to 45 next time)

Dips: 25 lbs
2 x 12
1 x 10

Im going easy this week so I can get more rest and get more food in. I was supposed to work last night but didn't get to bed till noon and woke up at 2. Fell asleep again at 6 and woke up at 8. Im supposed to be there at 7 so I skipped. May not even go in tonight as I've kinda had it with that company. School in there morning did not help with sleep and recovery so it's asking for overtraining and exhaustion if I keep up with it.

Kevin Perry
08-23-2007, 10:35 AM
Thursday. Aug 23

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

185 x 5 x 3

Bench:

45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
115 x 2 x 1

145 x 5 x 3 (+5 from 8/11/07)

Deadlift:

115 x 5 x 1
135 x 5 x 1
155 x 5 x 1

215 x 5 x 1

Crunchs: 3 x 12 (45lbs)

Pullups: at 25lbs

1 x 12
1 x 7
1 x 4

Dips: at 25lbs

1 x 12
1 x 10
1 x 8

Felt really strong on today's workout. I have been getting 6-8 hours of sleep per night and getting plenty of food in so im sure rest was the biggest factor. I did go a little heavier on the deadlift probably because I did too much on the warmups as I probably could have did better with less warmups sets.

Kevin Perry
08-24-2007, 10:48 AM
eh no more coconut milk on this program...

my stomach just can't handle it after that last shake. I think i'll stick with regular milk since weight gain is going good with that.

Kevin Perry
08-25-2007, 09:56 AM
Saturdays workout.

Only did Squats, Press and Crunchs

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

190 x 5 x 3 Felt pretty heavy, may or may not move up by 5 next workout

Press:

45 x 5 x 2
50 x 5 x 1
55 x 3 x 1
65 x 2 x 1

95 x 5 x 3 A little easier than last time, will probably stay here for a while

Crunchs: 3 x 12 (45lbs)

BW is 137.6 +12.6lbs since starting.

Kevin Perry
08-28-2007, 01:31 PM
Tue. Aug. 28th

WU: Light Mobility movements, 10 OHS, 10 situps, 10 dips, 10 pullups, 10 pushups, Samson Stretch x 30 sec.

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

195 x 5 x 3

Bench Press:

45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
115 x 2 x 1

145 x 5 x 3

Deadlift:

115 x 5 x 1
135 x 3 x 1
165 x 2 x 1

215 x 5 x 1

Crunchs: 3 x 12 (45lbs)

Pullups: (all broken sets)

1 x 12
1x 10
1 x 8

Dips: (35 lbs)

1 x 12
1 x 10
1 x 8

Grip training is definately helping my lifts. The addtional workouts at the end I may lower down to 1 or 2 and switch them out on different days to shorten the workout duration. Other than that, removing the coconut milk and replacing it with more regular milk has made things easier plus the extra sleep I have been able to get.

Kevin Perry
08-30-2007, 02:36 PM
Thurs. Aug 30 BW: 138.6lbs

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

205 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 3 x 5

Power Clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

105 x 5 x 3

Crunchs: 3 x 12 (45lbs)

Dips: with 35 lbs plate
1 x 12
1 x 9
1 x 8

Pullups: 2 x 12 unweighted

Squat was pretty heavy today but not to bad. My weakest area is still the press. I have not made any progress on it at all. Because of that, I may end up switching out the middle squat day with a front squat and start working in overhead squats to see if I can improve any on the press.

Kevin Perry
09-02-2007, 03:47 PM
Sat. Sept 1st BW: 140.8

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

210 x 5 x 3

Bench Press:

45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
115 x 2 x 1

150 x 5 x 3

Felt low on energy on saturday so I didn't go for the deadlift. Hopefully that will resolve by tuesday. Squat was very heavy but I still completed all 5 reps for each set although I slowed down a lot on the last set. On the bright side, im going up in weight like crazy and I got myfirst comment on the gain from my friends. I have them in shock and awe and it is entertaining.

Kevin Perry
09-04-2007, 01:05 PM
Tue Sept. 4 BW: 142.6 +17.6 lbs since starting

Warm-up: Did some light stretching and reintroduced the samson stretch along with the usual 10 OHS, 10 pushups, 10 situps, 10 dips, 10 pullups and some mobility exercise.

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

205 x 5 x 2
205 x 3 x 1

I noticed the squat getting tougher to do each workout so I think it's time for a reset and a double check on rest and diet.

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 3

Finally figured out what was wrong with my form and blasted through this one pretty easily but for the past couple of weeks I have found an issue with my left wrist getting an electric shock everytime I bring the bar down from overhead. This only seems to be an issue with the press and im not sure why it's happening.

Power Clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

110 x 5 x 3

Crunchs: 3 x 12 (55 lbs)

Pullups: 1 x 12 (BW) 1 x 9 & 1 x 8 (25lbs)

Dips: 3 x 12 (35lbs)

All in all not bad and I expected a stall soon with the squat anyways which is why I did 205 instead of 210 or 215. Im planning on switching out back squats on thursdays with front squats and I'll just progress slowly with the back squat so I can keep good focus on the other movements. Another option is just working out 2 days per week and see if I can gain more weight faster. I was shocked to see how much weight I gained in a week. It is real motivating.

Kevin Perry
09-06-2007, 02:40 PM
Sept. 6

Ok so today's training day kind of sucked. I tried adding the front squats but my form was so bad because I could not get the bar to rest comfortably on my shoulders and my forearms just felt too tight so I called it quits on it today. Did a longer warmup instead to prep for the bench and deads.

Bench:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1

150 x 5 x 3

Deadlift:

115 x 5 x 2
135 x 3 x 1
165 x 2 x 1

225 x 5 x 1

Crunchs: 2 x 12 (45lbs)

Chinups: unweighted
2 x 10
1 x 8

Dips: 3 x 12

So not a great day. I think I will take a few days rest before retrying.

Kevin Perry
09-09-2007, 07:09 PM
Saturday Sept. 8

Back Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

185 x 5 x 3 I think I will end up here for a while for a deload phase.

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 3

Crunchs: 3 x 12 (45lbs)

Pullups: (35 lbs)

1 x 11
1 x 8
1 x 5

Dips: 3 x 12 (35lbs)

Working on tuning diet because I have not been eating a lot this week.

Kevin Perry
09-11-2007, 03:53 PM
Sept. 11 workout

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

190 x 5 x 3 (felt strong enough to go up 5 from last week, we'll see about the next workout)

Bench Press:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

155 x 5 x 3

Barbell Rows:

65 x 5 x 2
75 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3

Kevin Perry
09-13-2007, 02:51 PM
Sept. 13th

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

195 x 5 x 3 (Definately felt strong on this one)

Press:

45 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

105 x 5 x 3 (getting much stronger on this one)

Deadlift:

135 x 5 x 2
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1

Crunchs: 5 x 5 @ 55lbs

Pullups: 5 x 5 @ 35lbs

Dips: 5 x 5 @ 45lbs

Trying something new with the assistance exercises. Doing them at 5 x 5 and going to add weight every week.

Felt very strong toda as compared to last week where my energy level was very low. I started taking ZMA a few hours before bed instead of 45 min before since sleeping was not very good. It's a little difficult getting all that food down and I hate stomaching protein shakes so I've been sticking to peanut butter and eating every 2-3 hours (not the best choice but it's a lot of calories). I've been stuck at 140 and im trying to bail out of it.

Kevin Perry
09-16-2007, 05:05 PM
I wanted to train on but I Found no time too on saturday. Hardly got to eat anything either because I was so busy. So today I've been stuffing my face with food. The unhealthy kind. Burgers, Pizza, Sweet Tea. Skippers Peanut Butter. I only have a little while to go till I hate the 150.

Kevin Perry
09-18-2007, 02:26 PM
Pretty good day today.

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

200 x 5 x 3

Bench:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

155 x 5 x 3

Power Cleans:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

115 x 5 x 3

crunchs: 55 x 8 x 5

Pullups: 35 x 5 x 5

Dips: 45 x 5 x 5

Good day, felt very strong today.

Kevin Perry
09-21-2007, 03:32 PM
Switched to working out twice a week and eating whatever. It's tough getting those last 10 pounds. Been eating everything and I can't get passed 141.

Kevin Perry
09-23-2007, 04:14 PM
Sept. 23

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

200 x 5 x 3

Press:
45 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

105 x 5 x 3

Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1

Pullups: 5 x 5 (35lbs)

Crunchs: 5 x 12 (45lbs)

Dips: 5 x 5 (35lbs)

Grip Work: 5 x 5 with COC Trainer (been doing these for a while just never post it on here)

Kevin Perry
09-25-2007, 01:13 PM
Went into the recruiters office today and started work on a pre-med board review package for reenlistment. I guess this is gonna take a while but im gonna have to start working in metcon to pass the pft. Since I had a lung infection last time my biggest concern is passing the 3 mile run. Im very confident in completing it though since I had no problems running 4 and 6 miles runs over the summer.

In other news, still working on adding that last 10 lbs. Hard as hell. I've been stuck with 141 for the past few weeks now which is actually perfect for reenlistment since gaining more weight may hurt my med review due to the military and their retarded BMI standards.

Kevin Perry
09-25-2007, 04:34 PM
Crossfit Warm-up x 3 today

followed by Jump Rope: 3 rnds 100/50/100

Kevin Perry
10-03-2007, 04:14 PM
Back on a new training program to prep for the Marine PFT.

CFWU x 2

20 Rounds of Cindy in 20 minutes.

Talk about an Ass kicker... I kept pushing myself till time ran out and I was ready to pass out when it was over.

Kevin Perry
10-04-2007, 08:55 PM
ME BB Today - Still following Starting Strength

Crossfit WU

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

185 x 5 x 3

Legs are sore from Cindy yesterday.

Press:

45 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

95 x 5 x 3

Well my strength has dropped slightly in the past 2 weeks but likely that is due to diet and rest. I have not been able to get 8 hours of sleep or more than 2 meals a day because of work and school but luckily im still managing at 140lbs. I suspect i'll end up around 135 when it's done due to the increased metcon but thats necessary because I have to change my training routine right now.

Allen Yeh
10-05-2007, 03:04 AM
20 Rounds of Cindy in 20 minutes.

Nice Cindy score! The best I've ever managed was 16 the pull-ups always did me in.

Kevin Perry
10-08-2007, 07:05 PM
Nice Cindy score! The best I've ever managed was 16 the pull-ups always did me in.

Thanks, body weight conditioning has always been a strong point for me so I like taking advantage of it.

October 8th WOD

CFWU x 2

Weighted Pullups 1 - 1 - 1 - 1 - 1 - 1 - 1

Warmed up with 10 - 8 - 6 - 4 - 2 pullups

1. 35lbs
2. 45lbs
3. 55lbs
4. 65lbs
5. 75lbs
6. 85lbs
7.105 Failed
100 Failed
90lbs

did some light jump roping afterwards

Never tested my max in weighted pullups, over all im very pleased.

Kevin Perry
10-10-2007, 06:04 PM
Oct. 10, 2007

Did Tuesday's WOD well at least attempted it.

Modified CFWU x 2 ( I hate the samson stretch, very incomfortable on the knees when doing them on concrete so I no longer do them)

5 Rounds: 100 Rope Jumps and 50 Squats

Really Broken up especially with the squats but it's expected since im rebuilding my metcon. Hit about 3 rounds and then just jumped rope and squated as much as a could for roughly 20 minutes.

Was going to go into BJJ today but apparently the class times were changed so I have to wait till Friday's class.

Kevin Perry
10-14-2007, 06:48 PM
Oct. 14, 2007

ME Day

Back Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

175 x 5 x 3

Press:
45 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

95 x 5 x 3

Deadlift:
115 x 5 x 2
135 x 5 x 1
165 x 3 x 1
195 x 2 x 1

215 x 5 x 1

Pullups: 5 x 5 @ 35lbs

Dips: 5 x 5 @ 35lbs

Crunchs: 5 x 5 @ 45lbs

Jump Rope: 50/100/50/100/50

Strength has suffered a bit since stopping the 3 days a week training but conditioning is improving. Trying to fit in what I can between work and school.

Kevin Perry
10-17-2007, 10:29 AM
Oct. 17th

WU: 2 rounds of 5kb Cleans, 5 kb swings, and 50 rope jumps (so nice having Kb at home)

WOD: Fran scaled with 65lbs

21 - 15 - 9 reps of Thrusters and Pullups

Time: 8:25 wore me out like no other.

Glad I subbed 65 for 95. Both pullups and thusters toop me two sets to complete for the 21 and 15 reps. Ill keep working with 65 and slowly make my way up to 95 as Rx'd. Definately want to keep focusing on strength building through the wods.

Tomorrow may or may not have time for WOD: Going to Charlotte tomorrow to see what options the Prior Service Recruiter will give me.

Kevin Perry
10-23-2007, 11:29 AM
Tuesday Oct. 23

Warm-up: 2 rounds of 25 squats, 50 Rope Jumps, 15 Verticle Leaps, 10 Kettlebell Swings

Wod: 5 rnds for Max reps of: BW Bench Press and Pullups

Only did 2 rounds because my stomach had been feeling ill all morning and finally stopped when I started feeling like puking.

1. BP: 10 Pu: 22
2. BP: 6 PU: 13

Im guessing it may have been the coffee and the bagels from this morning.
Food has been a tough subject as of late. My stomach has been real sensitive to a lot of what I have been eating lately. It's a bit of a blessing and a curse because I only drink water and green tea since they calm me the most and fruits and vegies are easier to eat then junk food but meats are hard to take in since I end up getting an upset stomach after eating most meats especially with this week.

Kevin Perry
10-29-2007, 12:25 PM
Monday Oct. 29

Got back on the wagon today and felt good compared to last time.

BS:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

175 x 5 x 3

OP:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 3

DL:
135 x 5 x 1
185 x 3 x 1

205 x 5 x 3

Kevin Perry
10-31-2007, 04:55 PM
Did the CF WOD

Front Squat 5 - 5 - 5 - 5 - 5

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 5

I completely forgot to increase the weight. I was thinking along the SS lines.

Kevin Perry
11-02-2007, 10:11 PM
Nov. 2nd

WU: 15 KB swings, 25 rope jumps, 10 pull ups, 15 KB swings, 50 rope jumps, 10 pullups

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

180 x 5 x 3 Felt heavy but doable. Really needed to focus on diet to get these numbers up but im training on a routine that only goes up 5lbs per week on each lift so as not to over train.

Bench:

45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

140 x 5 x 3

Pullups:
25 first set
13 second set

arms were pretty dead after that.

Kevin Perry
11-07-2007, 02:13 PM
Wed. 11 - 7

Did my own little Wod today to find my max on the Deadlift.

Warm- up:

2 x 100 Rope Jumps
3 x 15 KB swings
20 rnds of a Kb/Grip sprinting back and forth in training room
2 x 10 KB push press

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

Warm-up: 135 x 5 x 2, 155 x 3 x 1

(185)(205)(230)(250)(280)(300)

Used the regular grip for the Deads until I got to 300lbs. Only got half way up on the first attempt and the second attempt used the alternate grip and got all the way up and held for about 5 seconds.

Im happy. New PR.

Kevin Perry
11-14-2007, 01:43 PM
Spent the past week working on a new program. Came up with a 12 week strength and conditioning program to follow completely filled out for each week. Im going on 4 week cycles. First 4 weeks strictly strength oriented, next 4 weeks metcon oriented with a couple strength days, and the next 4 weeks back to strength training.

I'll be practicing snatch, and clean & jerk since the first week of december i'll start training with an Oly coach but I don't expect to see much in the way of strength gains. I try to follow paleo as much as possible but being busy with work, family, friends, school, I just don't have the time or the money to put towards it. So I try to follow a high protein and fat diet and make sure i get at least 1 gram of protein per lbs/bodyweight and plenty of fish oil to counter any muscle loss.

Im not interested in adding mass right now, just building strength as much as I can. Im gonna change the WODs around frequently and add rest days as needed.

Lessons learned from the last program. My body can't handle back squats 3 times a week but if I change workouts around and add assistant exercises and do at least one front squat a week I tend to not feet as tired or over trained. I try to listen to my body as much as possible.

Kevin Perry
11-14-2007, 01:47 PM
This was tuesdays workout: 11/13

Warm-up: 2 x 15 KB Swings, 1 x 15 KB squats, 25 Pushups

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

180 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 3

Chin-ups: 3 x Failure
15,12, 8

Barbell Curls:
2 x 8 x 65

Kevin Perry
11-20-2007, 07:52 AM
Friday 11/16

WU: 2 x 15 KB Snatch, 2 x 50 JR, 2 x 10 Chinups

Front Squat:

45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3

That was all I managed to get done on friday. Hopefully I will be able to get in a whole workout today...not getting days to workout and time to fix my diet is really getting on my nerves lately. I guess thats what happens when you start dating a girl who doesn't really understand fitness and diet haha.

Kevin Perry
12-04-2007, 10:20 PM
Have been very busy with school and work due to holiday season. Will be training in the afternoon and have been eating lots of food. Should start training with an Oly Coach in two weeks. Hopefully things settle down and I can get back to training regularly. I feel like crap when I don't get exercise in.

Kevin Perry
12-05-2007, 04:31 PM
Wed 12/5

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

155 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

85 x 5 x 3

Deadlift:
95 x 5 x 1
135 x 5 x 1
185 x 2 x 1

205 x 5 x 1

Went easy today, glad I did. Have to keep working on strength.

Allen Yeh
12-06-2007, 03:41 AM
Have been very busy with school and work due to holiday season. Will be training in the afternoon and have been eating lots of food. Should start training with an Oly Coach in two weeks. Hopefully things settle down and I can get back to training regularly. I feel like crap when I don't get exercise in.

You and me both!

Kevin Perry
12-06-2007, 04:15 PM
tell me about it. Im very soar today, those squats really did it. But on the bright side, Oly Training starts next wednesday, I got an email from the coach. Im excited.

Kevin Perry
12-07-2007, 07:09 PM
12/7

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

155 x 5 x 3 (stayed here due to soarness, form felt right too)

Bench:
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

125 x 5 x 3 (lost 30lbs on the bench since first run at SS, gotta work back up to it)

Chins: 1 x 15, 1 x 11, 1 x 10

Crunchs: 3 x 20

Kevin Perry
12-10-2007, 03:50 PM
If I had known a few months ago how easy it would have been to drink a gallon of milk I would have gained weight so much faster.

Luckily I now know how well my stomach takes to milk, though this is not true of several other dairy products. I think this will make gaining much easier now.

Kevin Perry
12-12-2007, 07:46 PM
Dec. 12

First Day of Oly Lifting with a coach. Very enjoyable and did pretty damn well. Lasted an Hour and a Half and I think CF and SS really helped with form on some of it.

Practiced Hang Clean and Clean and Jerk. Form on Clean and Jerk needs plenty of practice on balance though.

Kevin Perry
12-14-2007, 07:07 PM
12/14 WOD

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

165 x 5 x 3 ( felt fairly light may or may not move up on monday but my grip felt weak on my left hand)

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

90 x 5 x 3

Deadlift:
95 x 5 x 1
135 x 5 x 1
185 x 3 x 1
205 x 2 x 1

215 x 5 x 1 ( I need to buy chalk, the weight nearly fell out of my hands because they were sweaty)

Practice:

Hang Clean 29.4 kg 5 x 2, 3 x 1

Clean and Jerk 20 kg x 5 x 3, fixed footing and worked on balance and practiced another set of 5 x 3

Had to place blue tape on the ground measured in order to place my feet. Also had to work on balancing the bar overhead and found that tightening at the top of the explosion tended to fix the balance issues. But that was only with the bar.

I need to build a platform and invest in some bumpers....


On another note my weight has gone from 131 - 134. This is going 1 week without weighing and drinking 3/4 to 1 gallon of milk per day and eating 3 big meals a day consisting of 500- 600 calories each. I started the milk method about 1.5 weeks ago.

Kevin Perry
12-17-2007, 08:20 PM
Mon 12/17 WOD

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x2 x 1

170 x 3 x 5

Bench:
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

130 x 5 x 3

Chins: 3 x 15

Crunchs: 3 x 20

Kevin Perry
12-19-2007, 05:28 PM
Wed 12/29 WOD

Oly Practice was canceled today so did the SS routing

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

175 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 3

Deadlift:
95 x 5 x 1
135 x 5 x 1
185 x 3 x 1
205 x 2 x 1

215 x 3 x 1 ( was going for 5 but my grip slipped)

Clean & Jerk
5 x 3 practiced form with bar only.

Kevin Perry
12-21-2007, 04:52 PM
12/21 WOD

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

180 x 5 x 3

Bench:

45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

135 x 5 x 3

Power Clean:

65 x 5 x 2
85 x 5 x 1
95 x 3 x 1
105 x 2 x 1

115 x 4 x 1
This weight was very manageable but at the 4th rep I felt a bad pain about an inch and a half below my left wrist so I decided to stop. I'll keep it at 95 or 105 for now and keep focusing on wrist flexibility.

Kevin Perry
12-26-2007, 12:43 PM
12/26

Been Eating like a pig.

Squats:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
155 x 2 x 1

185 x 5 x 3

Squats are a bit on the tough side which is why im only adding 5 per workout until I start slowing down. 10 per workout I found was too much last time.

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 3

Making excellent progress on the press compared to before.

Deadlift:

115 x 5 x 1
135 x 5 x 1
185 x 3 x 1

215 x 5 x 1

Kevin Perry
12-28-2007, 08:31 PM
Fri 12/28

KB Swings: 16kg poods 2x10, 2x8, 2x6

KB Overhead Squat: 2 x 8

Snatch: 20kg x 3 x 4 plus form work (This was really my first attempt at it being taught by a guy I train with)

Clean: 40kg x 3 x 5 Worked on form mostly

Squat:

95 x 5 x 1
115 x 5 x 1
155 x 3 x 1

190 x 5 x 3 ( found some issues with form that need to be worked here. Mostly heels not flat and hips not out)

Bench:

45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

140 x 5 x 3

Kevin Perry
01-02-2008, 09:39 PM
1/03

Squat:
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
155 x 2 x 1

195 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

105 x 5 x 3

Chins:
2 x Failure (22lbs in Weighted Vest)

Im working on creating a new pull-up/chin-up program utilizing the vest and building more upper body strength.

Weight has settled at 137 on the gallon of milk a day diet. I'll keep going since strength has been increasing steadily. I have thought that 5 pounds per workout on the squat may have been to small increments to take but I think i will be sticking to it since it works.

Kevin Perry
01-04-2008, 09:41 PM
1/4 WOD

Squat:
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
165 x 2 x 1

205 x 5 x 3

Bench:
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

145 x 5 x 3


Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1

Today went well. That 205 on the squat did not feel as heavy as i thought it would and I didn't feel spent afterwards. The bench was on the heavy side so I'll probably take it easy on it since I don't have 1 1/2 lb plates. Deadlift felt good. I sold my car and made a very good chunk of cash which im gonna divert some of the funds to better equipment in the future including a new barbell, weightlifting shoes, and some much needed chalk. Too bad bumpers are so expensive.

Kevin Perry
01-07-2008, 08:19 PM
1/7

Squat:
95 x 5 x 2
115 x 5 x 1
135 x 3 x 1
175 x 2 x 1

210 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

110 x 5 x 3

Chin-ups: 17, 12, 6

Squats are getting a lot heavier. 210 was where I stalled last time on SS and it was hard to recover from that but I think this one will go by pretty fine.

Kevin Perry
01-09-2008, 05:15 PM
1/9

Stretched and did some KB warmups with 16 kg pood.

Trained with Coach today on Snatch and Snatch balance.

Kevin Perry
01-11-2008, 06:19 PM
Warm-up: 5-10 minutes of stretching followed by Snatch-Balance and Snatch Practice with the Bar but stopped early due to wrist pain.

Squat:
95 x 5 x 2
115 x 5 x 1
135 x 3 x 1
175 x 2 x 1

215 x 5 x 3

Bench:
65 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1

150 x 5 x 3

Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

235 x 5 x 1

Strength has been excellent. Form on Squats has gotten better although im watching to make sure I hit parallel on each rep because I've noticed that the heavier the weight gets the more my body does not want to comply with going as low as I can get.

Also like to say that 215 is the most I've ever hit on the squat in SS :)

Kevin Perry
01-14-2008, 08:00 PM
WOD 1/14

Warm-up: Stretching, was working on Snatch balance but once again I had Right wrist pain and had to stop... not sure whats causing it but it is a shock once I lock out at the top of the snatch that prevents me from holding the bar up any longer than a few seconds.

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 5 x 1
135 x 3 x 1
155 x 2 x 1
175 x 2 x 1

220 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

115 x 5 x 3

RDL:
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
165 x 5 x 1
185 x 5 x 1

Crunchs: 45 x 12 x 5

Im definitely at the strongest level I have ever been with my lifts. And I know im coming close to a stall on most of them. Technically my current 5 RM falls into place with the estimated 1RM max expected of lifters at my current weight according to the page on stats in Practical Programming. I've been carefully following this and carefully watching all my lifts. I feel good and feel strong which is important. I'll keep following SS for a little while longer until the stalls start to hit but I think at that point I'll move towards the CAWOD and make more focus towards Oly Lifting since I would like to make a meet this year and my coach has been moving me more towards a focus on Oly lifting. Im also still slowly working on adding weight to 150-155 and have been making good progress but im in no rush to reach it right away. Im considering staying at 140 for Oly lifting and seeing how well I can perform at that weight.

Kevin Perry
01-21-2008, 08:14 PM
Wod for 1/18

Warm-up: Stretching and KB swings for 3 x 12

Cleans:

45lbs x 5 x 2
95 x 5 x 2
105 x 5 x 1
115 x 3 x 1
125 x 2 x 1
135 x 1 x 1 (failed)

Snatch:

45 x 5 x 3

Snatch Balance:

45 x 5 x 3

Snatch:

45 x 1 x 3

Missed Wednesdays workout because I was busy that entire day so or friday I worked on technique and balance for the snatch and worked on cleans for a while.

Kevin Perry
01-21-2008, 08:20 PM
Mon 1/21

Warm-up: Stretching followed by KB swings 3 x 12
Cleans: 3 x 5 ( 65, 85, 95)
Snatch Balance: 2 x 5 (45,65)
Snatch: 2 x 5 (65 , 85)

Squats:
135 x 5 x 1
155 x 3 x 1
185 x 2 x 1

225 x 5 x 3

Bench:
65 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1

155 x 5 x 3

Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

245 x 5 x 1

Crunchs:
45 x 1 x 12
65 x 4 x 12 (45 felt too light)

Kevin Perry
01-23-2008, 04:28 PM
1/23 WOD

Oly Practice was canceled today so I switched things around. I went heavy on squats today so I may end up resting the rest of the week as far as squats are concerned and focus more on working the snatch and clean and jerk on friday.

Warm-up:

KB Swings: 3 x 12 with 30lbs
Cleans: 3 x 5 using 65 first set, 85 second set, 95 third set
Snatch Balance 2 x 5 ( 45 1st set, 65 2nd set)
Snatch: 2 x 5 ( 65, 85)

Workout:

Squats:
135 x 5 x 2
155 x 5 x 1
185 x 3 x 1
205 x 2 x 1
230 x 5 x 3

Press:
65 x 5 x 2
75 x 5 x 1
85 x 3 x 1
95 x 2 x 1

120 x 5 x 1
120 x 3 x 1

Basically my press is coming to a stall so I will continue to watch that. I felt too tired to move onto RDL's and pullups so i'll focus on those later.

Kevin Perry
01-28-2008, 08:43 PM
Quick Update:

Was going to hop onto the CAWOD today but I spent more time working on some other things so I'll probably jump on it tomorrow. I think I gained what I wanted out of SS and built a solid base of strength to work with but If I keep up with SS then I won't be able to focus as much time on Oly lifting as I'd like and thats obviously where I want to focus on as well as work on some skills stuff that I never got to last year on Crossfit, mainly some gymnastics skills such as handstands, L-sits, planchs, and ring work.

Also have been thinking of registering for a NSCA-CPT pretty soon as there will be an exam held here in a few months...

Kevin Perry
02-18-2008, 08:53 PM
Ok....

Just got over the flu a few days ago. Been spending the past few of those days doing some static holds and have progressed my overhead pushups up onto a wall.

Anyways, todays workout was hard and it was only a squat for the strength portion besides the ring work.

45 x 5 x 2
95 x 5 x 1
135 x 5 x 1

185 x 5 x 3

Ring dips 2 x 8 all I could do

Ring pullups 3 x 10

Ring pushups 3 x 10

60 second tuck planche on rings ( took me 3 sets at 20 sec each)


I feel like I lost all of my strength. I was squating 230 just a couple weeks ago with no problem then I got sick and it really killed everything I worked on. 185 just felt too heavy today. It may be just my diet and rest hasn't caught up lately but I have lost weight.

I figured my strength gains would take a hit from being sick but I didn't think it would be that much. So it's a bit depressing. Anyways, im still working on a program to better integrate some gymnastics work with oly lifting.

Kevin Perry
03-12-2008, 02:39 PM
Just for the hell of it, I tested my 1RM on the Squat today.

Hit 260 right at parallel.... felt really good. And keep in mind my long term goal is a 300 squat.

Kevin Perry
03-12-2008, 09:31 PM
Ok so some change in plans...

I found today as the perfect opportunity to test my strength in some areas which I did. And today I had a conversation about lifting with my coach and areas I need to improve on... namly the power clean. I've been wanting to jump back into CF for some time and then the nice little 12 week program I created but I came to the agreement with the coach that I need to add some more pounds and continue focus on building more strength. For now that has to take priority. Long story short, last cycle of SS for 6-8 weeks plus 1 gallon of milk per day aong with 3 - 4 meals a day of whatever because getting food in is hard with my busy schedule (try to keep it basic fruits, meat, veggies).

Goals:
Stronger Power Clean ( not listing a number because I struggle here)
300 Squat
350 Deadlift
Increase numbers on Overhead press and bench ( OH Press is at 135/ Bench at 155)

Yea so some of the goals would not be considered "realistic" but on a program like SS where numbers continually increase it's difficult to find a number that could end up being a warm-up or 5rm.

Anyways, thats the focus for the next 6-8 weeks. I won't post each time but I have several notebooks of all my workouts for the past year and those have become an intregal part of my training.

Can't waitto hit up CF with the new strength once this final cycle is done.

Kevin Perry
04-27-2008, 08:49 AM
Thought I would update this.

Thursday 4-24

Modified "Angie"

for time: 50 pullups, 50 pushups, 50 situps, 50 squats

took me 10:53 to complete.


Fri: 4/25

Warm up: Hit clean + Jerk Balance + SN Balance 3 x 3

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 5 x 3

Deadlift:

95 x 5 x 1
115 x 5 x 1
135 x 3 x
175 x 5 x 1

L-sit: worked up to 60s

Pullups: 15, 15, 9


I've been very very busy with school, work, doctor appointments to the point were I have been missing all my strength workouts and it shows. 155 was damn hard to do and this comming from a 260 1RM. So im just reworking into it slowly. Medications have been taking some time to get used to and make m very sleepy and weak feeling but the doctor said it takes time to get used to the meds.

Kevin Perry
05-14-2008, 06:30 PM
*Update*

Im about to make another go at SS one final time to see if I can milk anymore gains from the program. Im also gonna throw in ring strength training with 2 or 3 exercises after each SS session. My goals are to gain the last 10 pounds and hit 150. Im standing at 139 rights now from doing CF and ME the past few weeks but im getting bored of CF and just want to focus on strength, rings, and getting better at the Oly lifts. I have a long list of goals written down which pretty much mimic what I have on my blog. Anyways, im starting on Friday to keep up with a M,W,F approach. I'll keep this thread updated along with my blog.

http://kevperryszone.blogspot.com/ w/f/s

MY biggest problem when it comes to training is sticking with a program that works and normally I may get bored in 3 or 4 weeks when nothing works. But at least with SS I see gains.

Kevin Perry
06-07-2008, 07:13 PM
Well here I am sitting at 150lbs now. I reached my goal sooner than expected mainly from eating tons of food and exercising little. My new goals are more general fitness related now as im mixing MEBB into CF and im looking for some recreational activities to get involved with. I think im just more interested in general health and longevity and being active.

As a note, i've been on medications from my doctor for a condition I won't list and the doctor noted that it has caused some side affects i.e. weight gain. I actually gained 17 pounds in a month from the meds. So I stopped taking them and now I have to go into for blood sugar analysis to check for Diabetes. Hopefully it comes out clear because diabetes would really hamper my long term goal of reenlisting into the Marine Corps Reserves...


Anyways, back to logging my workouts.

modified todays WOD

CFWU

ME work:

Press: 75 x 5 x 3
Deadlift: 145 x 5 x 3

WOD: 5 rnds of 40kg Squat Cleans 5 reps and 8 ring dips

MY goal for the ME is to slowly rebuild my strength up while building a very solid conditioning base.

Looking for some recreational activities to get involved with to such as Kayaking or Mountain biking... something that gets me outdoors.

Kevin Perry
06-08-2008, 08:11 AM
Warmed-up with:

Pullups 2 x 10
L-Pullups 1 x 10
L-Hold x 30 seconds
Planch only held it for 10
Ring Dips 2 x 10
Ring Pushups 2 x 10
KB Swings 2 x 12


WOD: 5 rnds for time:
12 burpees
12 Pullups

took me 12 minutes and it kicked my ass. Going back to metcon sure sucks at first.

Kevin Perry
06-09-2008, 11:27 AM
Walked a mile then ran a mile today for class. Some stuff on heart rate calculating.

Was going to do sprints today but im too tired. Been eating good and getting rest.

Kevin Perry
06-11-2008, 06:08 PM
6/11

BW: 145

Oly Lifting today

Warm-up: mini-metcon
10dips
20 pullups
10 dips
15 Back Extensions
12 KB Swings 16kg
10 Pullups
10 Dips
12 KB Swings 16kg
10 Pullups
12 KB Swings 16kg

Training:
3 x 3 SN Balance
2 x 3 Jerk Balance
2 x 3 Cleans 40 kg
2 x 5 Pwr Cleans 40 kg
2 x 5 Overhead Press 40kg
Clean and Jerk for Singles 40kg
2 x 5 Pwr Cleans 50kg
3 x 3 Cleans 50kg
2 x 5 Overhead Press 50kg
2 x 2 Snatch 30 kg
2 x 2 SN Balance 30 kg
2 x 5 Overhead Squat 40kg

.5 Mile Run at intervals of Jog+Sprint and 20 seconds rest after each lap

I need to buy some good running shoes as I have not ran in so long and getting back into it is tough.

Training was good today, im slowly making gains in the Clean and Jerk and Snatch but im patient. It's a fun sport.

Kevin Perry
06-12-2008, 05:10 PM
Took a rest day today instead of hitting the wod because Im tired and pretty soar from yesterday.

Kevin Perry
06-12-2008, 05:47 PM
Also my cheat meal day :) so far Mint Mocha Chip frappuchino, pizza and ice cream

Kevin Perry
06-13-2008, 11:12 AM
No WOD today

Running

3 Miles

Did the first 2 miles on the treadmill at a walk run interval just whatever to get it done.

Then did two .5 miles runs at multiple speeds intervals

I did not get a time :( because I could not figure out the time on the treadmill

These new running shoes sure as hell hurt though. My calves were burning like crazy the first 5 minutes in.

Kevin Perry
08-11-2008, 08:45 PM
Keep forgetting to update this thing..

Been on SS since June

Sat. 6/21

Squat: 85 x 5 x 3

Bench: 85 x 5 x 3

Pullups: 26, 20, 15


Tue. 6/23

Squat: 100 x 5 x 3

Press: 85 x 5 x 3

Chins: 20, 13, 11


Thurs. 6/25

Squat: 115 x 5 x 3

Bench: 95 x 5 x 3

Deadlift: 135 x 5 x 1

Kevin Perry
08-11-2008, 08:48 PM
Sat. 6/ 27

Squat: 125 x 5 x 3

Press: 90 x 5 x 3

Pwr. Clean: 85 x 3 x 5


Tue 7/1

Squat: 135 x 5 x 3

Bench: 105 x 5 x 3

Deadlift: 155 x 5 x 1

Dips: 3 x 15

Thurs 7/3

Squat: 145 x 5 x 3

Press: 95 x 5 x3

Pwr. Clean: 95 x 3 x 5

Kevin Perry
08-11-2008, 08:50 PM
Sat. 7/5

Squat: 155 x 5 x 3

Bench: 110 x 5 x 3

Deadlift: 170 x 5 x 1


Tue. 7/8

Squat: 165 x 5 x 3

Press: 100 x 5 x 3

Pwr. Clean 100 x 3 x 5


Thurs. 7/10

Squat: 175 x 5 x 3

Bench: 115 x 5 x 3

Deadlift: 185 x 5 x 1

Pullups: 16, 13, 8

Kevin Perry
08-11-2008, 08:53 PM
Tue. 7/15

Squat: 185 x 5 x 3

Press: 105 x 5 x 3

Pwr. Clean: 100 x 3 x 5

Dips: 15, 15, 8


Sat. 7/19

Squat: 195 x 5 x 3

Bench: 120 x 5 x 3

Deadlift: 200 x 5 x 1

Pullups: 15,12, 8


Wed. 7/23

Squat: 185 x 5 x 3

Kevin Perry
08-11-2008, 08:58 PM
Tue. 7/29

Squat: 195 x5 x 3

Press: 110 x 5 x 3

Deadlift: 215 x 5 x 1


Fri. 8/1

Squat: 205 x 5 x 3

Bench: 125 x 5 x 3

Dips: 3 x 12


Tue. 8/5

Squat: 210 x 5 x 3

Press: 115 x 5 x 3

Deadlift: 230 x 5 (fail) 225 x 1


Fri. 8/8

Squat: 215 x 5 x 3

Bench: 130 x 5 x 3

Pullups: 15, 15, 11

Kevin Perry
08-11-2008, 09:13 PM
As you can see, i've been working on SS as best I can as time allows.

My biggest problems are simply diet, sleep, work, and school always getting in the way. Because these weights im working with feel 10 times heavier then they did last time which makes everything much harder.

Um to simplify it as much as I can im just focusing on Strength and mass right now with no specific time goal set just a weight goal of 160 - 170lbs. Sitting at 146 - 148 right now. Almost there, have put on more than 20 lbs since first starting SS a year ago but have slacked off a bit so im working that out.

Diet and Sleep are holding me back a lot so im just trying to eat anything and everythig I can for calories and trying to get the protein in. Milk, Pizza, Ice Cream, PB&J's, drinking the olive oil, steak, eggs, fast food, beef jerky, etc. Not the healthiest stuff but it's working so far.

My schedule has been hectic the past few weeks which is why i've only been getting 2 workouts a week in but things should settle down this week and hopefully I can go back to 3 days a week.

Kevin Perry
08-18-2008, 05:51 PM
Started my complete focus on Oly lifting today :)

3 POS Snatch 5 x 3 ( 20kg + 10lbs)
SN Push Press 5 x 5 ( 65, 75, 85, 85, 85)
Front Squat 3 x 5 @ 95
Ring Dips 3 x 12
Hanging Leg Raises 2 x 12

Front Squat was very light since this is the first time I've fully used them.. although I suspet my max is somewhere around 185.

unfortunately I don't have any bumprs lighter than 10kg so I have to make do with my metal plates.

Right now im just going off of MikesGym generic program until I get something put together with my training partner and my coach later this week.

Kevin Perry
08-29-2008, 05:43 PM
8/25

BS

185 x 5 x 3

BP

125 x 5 x 3

DL

210 x 5 x 1

Chins:

BW + 10lbs 10, 8, 6 reps

Kevin Perry
08-29-2008, 05:44 PM
8/27

BS

190 x 5 x 3

Press

105 x 5 x 2

Dips

BW x 3 x 15

felt like crap this day

Kevin Perry
08-29-2008, 05:48 PM
8/29

Current Stats: 5'4'' 147lbs +2 lbs in past week

Eating Everything in Site + Sleeping 8 hours a night does wonders

BS

200 x 5 x 3

Bench

130 x 5 x 3

DL

225 x 5 x 1

Chins:

BW + 15lbs 8, 7, 5 reps

Today felt good. Great Actually

Kevin Perry
08-29-2008, 05:51 PM
I'll test my 1RM at a later date.

Kevin Perry
09-08-2008, 08:04 PM
Mon 9/1

Squat

205 x 5 x 3

Press

105 x 5 x 3

Pwr. Clean

105 x 3 x 5

Ring Dips

12, 10, 10



Wed 9/3

Squat

210 x 5 x 3

Bench

135 x 5 x 3

Deadlift

240 x 5 x 1

Chins

BW+20lbs 7, 7, 5 reps


Fri. 9/5

Squat

215 x 5 x 3

Press

110 x 5 x 3

Pwr. Clean

50 kg x 3 x 5

Ring Dips

BW + 20lbs

9, 7 , 5 reps


Mon. 9/8 BW 151lbs

Squat

220 x 5 x 3

Bench

140 x 5 x 3

Deadlift

255 x 4 x 1

Ok so today was tough and I know a lot of it was due to sleep. I kept waking up last night constantly and felt like I just didn't sleep. My nutrition has been off the last few days as well. Squats were just slow as hell today and my form just felt bad throughout the movement.

And I need chalk badly, the bar just constantly slips out of my hand even with the alternate grip.

Kevin Perry
09-10-2008, 03:47 PM
Wed. 9/10

Squat

225 x 5 x 3

Press

115 x 5 x 3

Pwr. Clean

115 x 3 x 3

Today would have been better but the last set in the squats caused massive pressure in my right knee and made the rest of the workout uncomfortable especially standing. And I could not finish the cleans because of it and my form went to hell as a result anyways.

It doesn't hurt it's just plain uncomfortable as hell.. my guess would be tight hip flexors and quads since this has given me problems in the past.

Hopefully I don't have issues with this friday, i'd like to get that 230 in the squat and hopefully continue to increase the rest of my lifts for at least a few more workouts.

Kevin Perry
09-12-2008, 04:41 PM
9/12

Squat

230 x 5 x 3

Bench

145 x 5 x 3

Deadlift

265 x 5 x 1

Chins

16, 10, 8

Squat and Deadlift are starting to get real heavy. I spent about 20 minutes stretching after the workout and my knee feels a little better as well as my hip.

Kevin Perry
09-15-2008, 07:48 PM
9/15 BW: 153lbs

Squat

235 x 5 x 3 These felt strong today up untill my Right knee started bothering me again on the middle set but I managed with some stretching in between sets

Press

120 x 5 x 3 Very steady and strong, my form felt excellent

Power Cleans

120 x 3 x 5 My form is getting better and the pull off the ground feels more comfortable

Ring Dips

21, 15, 10

I love it, my strength is currently at it's best it's been since spring. The only thing causing problems would be my knee but even in the squats today I had a nice rebound from the bottom despite how heavy the weight felt.

In other news... I remembered why the CF boards have ever so annoyed me as of late after reading a few threads

Allen Yeh
09-16-2008, 05:43 AM
Where in your knee is it hurting? Done any SMR for the surrounding areas?

Kevin Perry
09-16-2008, 11:06 AM
Where in your knee is it hurting? Done any SMR for the surrounding areas?

Im gonna stop short of saying pain but it is definately discomfort and there is lots of pressure in the area.

The discomfort is generally around the patella, the upper and lower area but not on the actual knee itself. Not sure if that would be the vastus medialis or not but it's in that area.

The discomfort actually starts at the hip flexor or abductor as im squating to just before parallell and after a few reps I can feel pressure begin to develop down the quads into the knee area.

I've been doing quad and hip flexor stretches and hamstring stretches. I have not done any SMR work as I don't have a foam roller and im not to familar with it but I have been reading into it the past few days.

Allen Yeh
09-16-2008, 11:24 AM
A foam roller isn't needed, softball/tennis ball or something like that will work as well. Roll you're entire lower body from your glutes, quads, adductors, abductors, IT bands (that will hurt), calves....etc

I'm not sure where you are at but I saw some foam rollers in Target the other day if it's a matter of accessibility.

Kevin Perry
09-17-2008, 04:16 PM
A foam roller isn't needed, softball/tennis ball or something like that will work as well. Roll you're entire lower body from your glutes, quads, adductors, abductors, IT bands (that will hurt), calves....etc

I'm not sure where you are at but I saw some foam rollers in Target the other day if it's a matter of accessibility.


I went ahead and picked up one at target

9/17

Squat

240 x 5 x 3 unfortunately my knee started hurting during the warm-up sets with just the bar and I had to take about 10- 15 min between sets to rest

Bench

150 x 5 x 3 I actually knocked out 10 reps on the last set out of boredom

Deadlift

275 x 5 x 1 This was tough and I was surprised my form did not break apart, im pretty sure I wont be able to make another 10lbs jump

All in all it was a tough workout for the squat portion but my knee was feeling a lot better for the deadlifts at the end.

All this knee pain is making me want to cut down on back squats for next week so I may start throwing in front squats on the middle day. Once my lifts stall I don't plan on doing a true reset per SS but rather a higher volume program given to me by my coach. This is to allow more focus on overhead strength, snatch, cleans, jerks, etc.

Also not sure how much longer I want to keep up with caloric excess, this milk is getting expensive. I kind of want to lean out and wait to do another mass gain cycle some other time.

Kevin Perry
09-18-2008, 09:00 PM
9/18

Weight: AM 151 PM 154

Stretching, lots of it. Focus on the Quads, Hip flexors, hamstrings mostly.

Working on SMR today also.

Im going to clean up my diet a bit. Im dropping the milk and focusig on getting more clean foods in and more protein. I just want to continue my focus on building strength and getting my flexibility up as well as leaning down a little.

Next week im moving front squats in to wednesdays, and power cleans to mondays and fridays.

Kevin Perry
09-19-2008, 09:07 PM
9/19

Squat

245 x 5 x 3 This felt about the same as last workout but my knee pain was not bad this time nor was the tightness in my hip, still hurt though.

Press

125 x 5 x 3 This was tough but it was really the last rep on each set that almost got me

I got a few warmup sets on the power cleans but I was low on time so I could not get to the work sets. Squats are getting tough, not sure when they will still but if my nutrition stays in line which it has not been then maybe it was stretch a little longer.

Kevin Perry
09-22-2008, 01:02 PM
Well today sucks,

I have no time for my workout, been busy all day and my weight has dropped to 148lbs because my nutrition has not been up to par. Bah

Kevin Perry
09-23-2008, 02:16 PM
9/23

Squat

250 x 5 x 3/2/F Um, it was rell heavy today. My knee did'nt really bother me despite the weight either.

Bench

155 x 5 x 3 This felt pretty heavy throughout as well.

Ring Dips

14, 11 Pulled into a muscle up which felt pretty good.

Overall rough day, really tiring. My rest times are having to take a while as well, 5 - 10 minutes is what I need before I can do the next set. Pretty sure this week is it for me, I want to get more variation in, so im going to see how the rest of the week goes but I will probably do a CFT next week and look about trying something new.

Kevin Perry
09-25-2008, 08:51 PM
Was going to lift today but lack of sleep from last night and a not so good upper body workout at class today left me in a lot of discomfort in my arms today.

We did nothing but incline, and decline DB bench press, stability ball DB press, standing cable chest press, machine chest press, bench press, pushups, dips, etc.

And of course I got nagged at for not performing the eccentric and concentric portions of the lifts with proper slow controlled patterns to recruit all muscle fibers and neuromuscular connection etc...

Only one more semester of this crap and hopefully im back in the Marines or Army because im impatient as hell with it. It's all good though.

Tomorrow I change things up. Took Gants hybrid program and shot a few emails with Brian D and got some excellent advice. Gonna start radomizing my training tomorrow for more overall enjoyment :)

Kevin Perry
09-26-2008, 03:57 PM
9/26 Stats: 150lbs 5'5'' ( or 5'4-4.5'' somethin round there)

CFWU x 2 rounds ( OHS done with 20kg bar, skipped samson stretch)

Tuck Planche 1 x 18, 20 , 22 (worked up to 60 sec)

Support Hold 1 x 30, 30 (worked up to 60 sec)

P-SN 60# x 3, 75#x 3, 40kg x 2, 100# x 2, 50kg F

BS: 185 x 10, 195 x 10, 205 x 10, 210 x 10

P: 85 x 10, 95 x 10, 105 x 10, 110 x 5

I did'nt get to the CF Wod today.

My power lifts are definately my weak area... I really need to focus on those but im sure it won't be easy. Squats felt very strong. It may be too much volume but im going of some help from Brian D and if it does end up being to much i'll simply drop to 1 - 5 reps.

Took an hour nap before the WOD and i've been doing a fairly good job eating more protein and keeping sugar out. Trying to keep it simple.

Overall really enjoyed today's workout. Felt good to do some dfferent stuff. Im eyeing 225 x 20 rep squats in the future for the hell of it....

Kevin Perry
09-27-2008, 10:39 AM
9/27

Just messed around with some bodyweight stuff today and some KB swings

5 min of KB Swings
OHS 1 x 12 (bar)
Situps 1 x 12
Ring Dips 2 x 12
L-Pullups 2 x 6
Pullups 2 x 10
15 Burpees
Hanging Leg Raises 3 x 12

Messed around on the rings with support holds and the pullup bar.

Kevin Perry
09-29-2008, 06:57 PM
Warm-up: CFWU x 3

HS: 14, 28, 14, 9 sec

HPC: 40kg x 5 x 3

BS: 195 x 10, 205 x 10, 215 x 10

Bench: 135 x 10, 145 x 10. 155 x 6

Heavy Cindy 10 min: 8 rnds w/ 20lbs vest <--- Total killer.

Squats feel great, im going for a bit hypertrophy which is why im doing reps of 10 although I may need to tweak it more to cut the length of the work out. We'll see.

Kevin Perry
09-30-2008, 06:19 PM
9/30

CFWU x 3

Push Press: 110 x 5, 115 x 5, 120 x 5, 125 x 5, 130 x 5

OHS: 95 x 3 x 5 <--Major PR here as I have never been a good OH squater and have never done 95lbs OHS

Metcon:

21 - 15 - 9 reps in 10min of: 25lbs KB Swings , Ring Dips, Burpees

Only got 4 rounds. Very tiring. My conditioning really sucks.

Im very pleased with the OHS. First time i've been able to comfortably squat with weight overhead.

Kevin Perry
10-01-2008, 08:48 AM
I was pretty soar from yesterday but not to bad.

10/1

CFWU x 2

PC: 50kg x 3 x 3

FS: 175 x 3 x 5

RDL: 135 x 10, 165 x 10, 185 x 10, 205 x 10 w/1-2 min break in between

RDL's and FS were killer today and my form on the PC were horrible. I really need to start back from square one and figure out why I keep screwing them up.

Have also started making my own post-wo smoothies lately. yum.

Kevin Perry
10-03-2008, 05:00 PM
10/3

Today was a horrible day for lifting. I was going to do a CFT but decided not to.. glad I did'nt. I just sucked at just about everything except the frog stand.

CFWU x 2 (my wrist kept hurting on the OHS)

Frog Stand: 3, 10, 10, 13 ,14, 5, 5, 19 total = 1 min 19sec

Pressing SN Balance: 20kg x 3 x 3 , 55# x 2 x 3 My R. rist just kept hurting the whole time.

Press: 125 x 3 x 3 just plain sucked.

Squat: 250 x 1 x 5 I couldn't even get down on the second set. My warm-up sets felt like shit too.

Just a shitty day.

Derek Weaver
10-03-2008, 08:57 PM
Looks like you've been hitting it pretty hard for a while now. You don't think you're getting into the over reaching zone do you?

Definitely good work though. Where's the bodyweight at these days?

Kevin Perry
10-03-2008, 11:00 PM
It may be due more to greater intensity. I have not done a 3 on 1 off schedule in over a year, so i'll have to ease in to it. I'll bet the front squats may have had something to do with it too. i'll Just take it easy and listen to my body next week. Taking the weekend off and eating lots of food.

Right now im sitting at 150lbs at 5'5''. Debating on adding another 10 lbs, just don't want to do anymore GOMAD.

Kevin Perry
10-07-2008, 09:58 AM
Did a CFT yesterday... BW: 150lbs

Squat (the weight lifted were my 1RM attempts, I am leaving warm-up weights out)

250
280 (PR) this one was easy
300 (Fail) close but not quite I guess

Press

135 (PR)
150 (Fail)
140 (PR)
145 (Fail)

Deadlift

300 (PR)
332 (PR)
362 (Fail) I would have gotton this if I have done the alternate grip but did'nt... It got to heavy with the overhand grip about halfway up and I had to dump it.

Total: 752

So close to 800.

I'll retest in about 10 weeks or so.

Kevin Perry
10-09-2008, 08:23 PM
10/9

So today got off to a somewhat crappy start. Only 4 hours of sleep and no meal till noon threw me off and I did not get any more meals in till later on in the evening. I was so tired and I only got maybe a 30 min nap in. I had to make it out to Byrnes because Coach had a new program for me.

Pretty cool program, lots of GHR, pullups, reverse hypers, KB work, plenty of Oly and strength work although i'll have to add in extra Front Squating and Overhead pressing into it on a fourth day. It's a 3 day program with room for assistance work which makes me happy, I can work in some hypertrophy, gymnastics, sprints, and wods occassionally.

Lots of DB work in it which is a weak area for me so I hope to make good gains here. I also have no experience with GHR or reverse hypers, in fact today was the first time i've used GHR... very hard IMO. Definately have weak spots i've neglected.

Muscle SN + OHS + SN Balance: 20kg x 4 x 3 + 5 + 3

Squats: 180 x 10, 195 x 10, 210 x 10

GHR: 4 x 8

DB Incline Press: 4 x 8 (30# x 8, 35# x 8, 40# x 2 x 8)

One Arm DM Row: 4 x 8 (40# x 8, 45# x 8, 55# x 8, 60# x 8)

DB Front Press: 4 x 8 (25# x 8, 30# x 3 x 8)

It was not that bad of a workout... the SN and OHS were messy because I was tired but fell into a groover with the squats.

The DB presses were tough though, I have little experience with DB's and finding what weight to start with was kinda hard but I figure I'll just go heavy and hard.

The GHR was uncomfortable and I could only raise up to about the level of a back extention. Doing the leg curl part was impossible, the strength was not there.

So pretty much I have my 10 week program now... my coach does not want me to gain any weight either. He wants me to build a strong base of strength at my current weight and see where I am afterwards. Because of this i'll be moving over to paleo and start doing some fasts a couple times of week.

Now.. im off to enjoy a big bowl of ice cream....

Derek Weaver
10-09-2008, 10:04 PM
Those GHR's should really help your DL take off.

I think you'll enjoy them.

Allen Yeh
10-10-2008, 03:20 AM
If you can't get all the way up yet work the negative portion as slowly as you can. GHR's are crippling the first few weeks. Have fun!

Kevin Perry
10-10-2008, 01:30 PM
Allen,

How is the negative version performed?

I hope the new gym that opens up has a GHD.

Allen Yeh
10-10-2008, 03:42 PM
Use your hands to push yourelf to the top and then do a controlled fall, once your body is parallel with the ground use your hands and repeat.

Kevin Perry
10-10-2008, 06:25 PM
Thanks Allen,

10/10

CFWU x 2

Front Squats: 135 x 3 x 5

Press: 125 x 2 x 5 ( I should have went 3 x 3)

Ring Dips (weighted): 3 x 10 (25#)

Support Hold: 3 x 30 sec

Hanging Leg Raises: 2 x 12

Derek Weaver
10-11-2008, 01:55 PM
If you can't get all the way up yet work the negative portion as slowly as you can. GHR's are crippling the first few weeks. Have fun!

GHR's are "crippling"... that is the best description of the exercise I've heard. Brutal doesn't describe it when first getting after GHR's. No amount of back and hip extensions prepares someone for GHR's in my opinion.

Enjoy them Kevin. By the way, that squat is solid at 150. Close to 2xBW

Kevin Perry
10-13-2008, 07:32 PM
Thanks for the comment Derek.

10/13

Hang Clean + FS + Split Jerk

20kg x 3 x 3, 25kg x 1 x 3



Power Cleans

50kg x 3 x 5


SLDL

185 x 4 x 8


Bench Press

135 x 3 x 10


Barbell Rows

95 x 4 x 8


Weighted Chins

4 x 6 w/ 25lbs


Not to bad today although the Bench press was supposed to be close-grip and I can't do those because they cause too much pain in my wrists.

I struggle with power cleans for some reason. Anything over 40kg and my form falls apart. It's tough just to get under the bar and its impossible to keep my arms straight throughout the pull. Have to bend them early just to get under...

I was also really tired today too. Even though I got around 8 hours of sleep it really felt like 2 and it seems a lot of my classmates felt the same way too. Weird.

Allen Yeh
10-14-2008, 04:12 AM
I had the problem with power cleans for the longest time as well. Only in the last few months have things really "clicked." Things I personally toyed with was the start position and where my feet/shins were relative to the bar. I also really tried to slow down my first pull, which was screwing up everything else because I was trying to rush it.

Do you struggle with cleans as well? I'm remembering you don't, but I could be wrong. A good progression for power cleans I think would be halting deadlifts(clean positioning), clean pulls then power cleans.

Kevin Perry
10-14-2008, 08:23 PM
I have not done much cleans lately but I never really strugged with them except with rising out of the hole.

The first pull on the power cleans tends to get me because I sometimes move too ast thinkig the power is needed for the second pull but of course it does not work that way. They are just going to take some constant work.

Kevin Perry
10-15-2008, 07:55 PM
10/15

Ok today was pretty good

Warmed up and spent about 15 min on drills with the Oly lift

Kettle Bell Swings: 16kg x 4 x 15 of of soulder height + overhead overhead w/ 180* turn

Clean and Jerk: 30kg x 3 x 5 lots of form work, very solid. Stated from the 2 pos on the clean, and nailed it everytime.

Bench: 135# x 3 x 10

Reverse Hypers: 4 x 8 umm these were uncomfortable, I swear I felt it more crushig my groin area then my lower back.

GHR: 3 x 8 These were easier than last week but still very difficult. I used the negatives that Allen pointed out and it made a difference.

So today felt pretty good. Im still not to sure about the slow lifts, I swear I could make more progress on a liner progression format and squeezing out what I can on it.

Diet wise i've been eating like crazy. Just everything and anything... tons of fruits and vegies and meats... and lots of ice cream. And I know coach does not want me to gain anymore weight but working out 4 days a week seems to have hit the spot and I can eat more then before and that heavier number is looking mighty tempting...

I've already downed a half gallon o' milk in under an hour and a half today. Just finished it a min ago. Freakin PR right there.

Derek Weaver
10-15-2008, 10:09 PM
Stuff looks pretty good Kevin. I really improved by doing more hang cleans and hang power cleans. It helped me hit triple extension as well as keep the arms long and straight til it was time to pull under.

On that close grip bench, how close are your hands and where does it hurt in your wrists?

Keep it up.

Allen Yeh
10-16-2008, 05:12 AM
I think you were too far forward on the reverse hypers? Heh...just maybe.

Kevin Perry
10-16-2008, 09:22 AM
I think you were too far forward on the reverse hypers? Heh...just maybe.

Hell I thought I was far enough up on it but every min coach says "Get your hips up more, not high enough, more." I was about to die at the end of each set.

As for the close gip bench, hands were slightly more inward then normal, not sure as the exact length from the center of the bar. It just made my left wrist bend back really far which hurt.

Kevin Perry
10-18-2008, 09:21 PM
well today was a um interesting day and as I type this it is a little difficult to type as I hurt my finger in an accident at work when it was caught in the espresso machine when i was shutting it down. Very painfull experience, luckily only sprained it though it did get torn up pretty bad and the cuts went deep.

anyways

10/19

Muscle SN + OHS + SN Balance: 55# x 4 x 3 + 5 + 3

Squat: 180 x 10, 195 x 10, 210 x 10

Press: 110 x 3 x 5

Incline DB Press: 25# x 4 x 12, 10, 8, 8

BB Row: 95 x 1 x 8, 105 x 1 x 8, 115 x 2 x 8

DB Front Press: 25# x 4 x 8

Form is getting much better on the lifts and so is flexibility. Luckily the machine did not do any damage to my finger so it shouldnt hamper any future lifting.

Kevin Perry
10-21-2008, 06:23 PM
10/21

Felt pretty sick today when I started working out, mainly doing the power cleans..

Hang Clean+ FS +Split Jerk: 40kg x 4 x 3

RDL: 135 x 10, 155 x 10, 185 x 10

Close Grip Bench: 135 x 3 x 10

Bent Over BB Rows: 50kg x 4 x 8

Pullups: 15, 11, 7

GHR: 10, 10, 8

The first excercise I just felt kind of sick and it was probably from the milk I drank earlier as I drank a lot of it. Wasn't too bad though, the close grip felt better today and the GHR was great. I adjusted the table and was able to make full extension on it with no issues and really felt it.

Anyways, weight is steady at about 151lbs. Not sure about BF% probably around 11 or 12% now especially after all the junk food from the past couple of weeks. I guess it would be a good time to start cutting some of that out and leaning up. I really want to move up to at least 160 but since it's pretty much a no no right now I should just focus on lifting and dieting and overtime slowly work up the weight. Might be better that way actually, I dont know. Too much to think about and I'd rather keep it to simplicity.

Kevin Perry
10-24-2008, 04:54 PM
10/24

CFWU x 3

KB Combo: 25# x 4 x 5 Swings to shoulder + 5 OH swings + 5 OH Swings w/180* turn

C&J: 40kg x 3 x 5

Bench: 120 x 10, 125 x 10, 135 x 10

DB Flies: 25# x 1 x 8, 20# x 2 x 8

Ring Dips: 25# x 3 x 10, 10, 8

Hanging Leg Raises: 3 x 12

Pretty good day. Form is getting tons better on the C&J. the DB flies really hurt my right shoulder so I dropped the weight but it still bothered me. Not sure if I will continue with flies, my strength with DB's is not good.

Diet has been slightly off but not to bad. Throwing in IF here and there and have been lucky to get some wild game in a few times the past week.

Kevin Perry
10-29-2008, 07:41 PM
10/27

Combo Lift: Muscle SN + OHS + Pressing SN Balance 24kg x 4 x 3+5+3

Squat: 225 x 5 x 3

Pwr Clean: 50kg x 3 x 3

GHR: 3 x 8

Kevin Perry
10-29-2008, 07:54 PM
10/29

Hang Clean + FS + Split Jerk 40kg x 4 x 3

FS: 135 x 5 x 3

Press: 115 x 5 x 3

DL: 116kg x 5 x 1

Weight felt really heavy today even the 40kg. And my form felt kind of off on everything. The DL were pretty damn heavy. I knew that my strength was going to suffer in some areas. Im tweaking it up to be more SS friendly and keeping the combo lifts and probably dumping any un-needed stuff. I still want to work some hypertrophy but it won't be a priority i'll just throw in a exercise here and there. The combo lifts even at such a light weight are very taxing. My form is getting tons better on the lifts though, another coach commened on my form and asked when I was going to compete so that felt pretty good.

I do feel some extra pounds are needed. At least 10. My diet has been slowly reflecting that. I've been stocking up on very carb heavy items and i'll probably see about going GOMAD again but no longer than 5 weeks maybe 8. Hell i'll eat anything and im trying to turn eating into a competition seeing how much more i can eat each time. So it may not be clean but I just want to be a strong mofo right now. I think 160lbs is a good number to shoot for, maybe after that I could look to 170 so long as coach does not object.

Kevin Perry
11-01-2008, 10:15 PM
11/1

CFWU x 2

Squat : 230 x 5 x 3

Bench: 145 x 5 x 3

Pwr. Clean: 95 x 3 x 5

Weighted Dips: 30# x 3 x 8, 8, 4

OHS: 95 x 5 x 3

Rows: 115 x 4 x 8

With the exception of the squat, I pretty much blasted through this whole workout today. The squats were feeling pretty heavy no doubt from the lack of heavy weight used over the past several weeks but I think I can adapt to this quick if my calories are up. The OHS and PC just felt solid. I think im really starting to get my form down on the power cleans, I could really feel the weight moving fast after hitting my thighs and my arms did not bend early.

My benching strength is just poor and I hope to really get this up. I'm really hoping for a 200+ bench after a few more months, hopefully before the years end.

Diet wise... that's a different story. Im feeling more pudgy then normal and I'm sitting at 151. But that's entirely due to my rather poor food choices. It's only temporary, for at least 6 weeks maybe 8. I just want to gain at least 10 lbs fast and worry about composition later.

Kevin Perry
11-03-2008, 06:20 PM
11/03

CFWU x 2

Pressing SN Balance: 30kg x 3 x 3

Squat: 235 x 5 x 3

Bench: 150 x 5 x 3

Pwr. Clean: 100 x 3 x 5

Chins: 2 sets 16, 11

GHR: 2 sets of 8


My diet has been crap. I am just having some difficulty getting the calories in. The lifting was alright today, not my best but not bad either.

Kevin Perry
11-06-2008, 05:33 PM
11/6

F. Squat: 145 x 5 x 3

Press: 120 x 5 x 3

Deadlift: 250 x 1 x 3, 250 x 1 x 4

Chins: 25# x 3 sets 10, 7, 5 reps

Threw in some curls and calf raises for fun.

So im running into some issues with the deadlift. This should be a very manageable weight yet my body would not move it. Had the same issue last week and could not complete all 5 reps. I know my sleep and diet have been pretty sound this week so the issue may be a form issue, maybe a recovery issue? Not sure.

I've gained a pound so far. Trying to eat as much as I can when I can.

Kevin Perry
11-07-2008, 11:34 AM
Have been looking around at some other programs and came accross one on T-nation that seems pretty interesting. It's one of a 3 choice program, either squat, deadlift, or clean and jerk focused done at high reps. I like the squat program best as it can be done 2 - 3 workouts per week with either 2 x 10 reps or 1 x 20 reps. 1 x20 reps obviously being too much probably.. that would be fin to try at least once sometime though. I may just give the squat one a go as I was doing sets of 10 a few weeks ago and really enjoyed it. Maybe try it tomorrow to see how it feels.

Kevin Perry
11-08-2008, 01:29 PM
11/8

Warm-up: Power Snatches and Snatch Balances w/ empty bar

Pressing SN Balance: 60# x 3 x 5

Squat: 240# x 5 x 3

Bench: 155# x 5 x 3

Power Clean: 110# x 3 x 5

Weighted Ring Dips: 35# x 8 x 3

Hanging Leg Raises: 3 x 12


Squats were heavy today but everything else was good. Bench felt real strong and I can see continued progress there along with the power clean. My form on the clean has also really improved although there are still some issues with racking the bar and getting the shrug down.

The pressing Snatch balance felt ok, despite how much time I spend with these I still make poor progress. I've pretty much decided that as each lift beings to stall im simply going to work on something else or change up the reps/sets and make the workouts more enjoyable for me. That probably how im going to work the deadlift soon, replace it with SLDL's and work the reverse hypers and GHR.

Kevin Perry
11-09-2008, 07:58 PM
Hmm so reflecting on a few things and trying to figure out a plan to follow after this strength phase is over. Unfortunately despite taking the time in my busy schedule to go out to the school and get some lifting in, I just have too much going on currently and it is eating into my scheduling.. school, work, some family issues, and getting a business plan together and prepping for personal training, other areas im trying to focus on as well. Plus there is my waiver that is currently pending for reenlistment...

I have a good coach and a kind one for allowing me to train at the high school but it is becoming more and more discouraging being the only lifter and several times in a row now not receiving any direct coaching as coach has a habit of leaving as soon as I arrive. The majority of my training is more or less self taught and Im wondering if I would be better off served by saving for one of Greg's seminars or Rippetoe's seminars. The cost of gas with the commute to make it out there 3 times a week coupled with the commute I already make to school which is an hour drive 4 days a week is draining my wallet.

Actually a number of things are draining my wallet especially the cost of food to support gaining another 10 - 15 lbs and im thinking this may not be the time for that anymore. Not having a training partner is extremely discouraging as well.

I think i'll continue with this strength phase especially since there are still gains to be made but after this I may just venture back to the CF side of the house and start messing around with everything again, little bit of this and that so I can put more focus on other areas of life and try and focus on more personal happiness rather than obsessing over having to be a specific weight or getting angry over slow gains in weightlifting etc.

Hmm from all I know that may be key to jump starting weak areas and getting things in focus again.

Very long read I know. This is more of a blog post...

Allen Yeh
11-10-2008, 06:18 AM
+1 for Greg's Seminars.

Kevin Perry
11-11-2008, 04:44 PM
8/11

Well today was not a good lifting day. Of course the day started off bad to begin with.

Squat: 225 x 5 x 3

Press: 110 x 5 x 3

Deadlift: 225 x 5 x 1

That's all I had in me today. I got very little sleep and I've had a number of things bothering me today at work and in class and it really got in the way of my thinking.

Kevin Perry
11-12-2008, 08:11 PM
It's amazing how much stress and emotions can affect performance. I was maintaining 153 - 155 for a few weeks now and I have been getting 3500 - 4000 calories daily for the past several days. Yesterday morning I stood at 154lbs but today I stood at 151lbs and I have been stressed beyond what I normally feel not to mention how terribly my workout went and how much 225 felt like 250. Not to mention some things really bothering me and it was really getting in the way of my concentration during the workout.

Today I have not gotton much at all to eat so I need to make up for it tomorrow and get back on track. I think the next 7 weeks are going to be hard to put on 10 lbs.

I think i'll end the day with some Call of Duty 5...

Kevin Perry
11-13-2008, 05:45 PM
On top of everything I said yesterday I woke up this morning sick and with a very soar throat. bah.

Kevin Perry
11-15-2008, 03:58 PM
Starting to feel much better, I think I caught the cold before it could really get into my system. Should be back to lifting very soon. Have been sitting at 150 so i'll be back to gaining again shortly.

In the mean time i've been doing some more thinking and have decided to structure my diet and training around performance goals. This mindset will make it much easier to focus on. Also, I want to focus entirely on personal happiness as this will get rid of much of the stress I have been dealing with lately outside of lifting and I can focus on what matters most to me.

Im going to work on putting on 5 - 10 more pounds and build up strength for another 6 - 8 weeks and then move on to something else probably metcon with some weightlifting. Thats how it will be so I can concentrate on other areas. I think that will be a good plan that will allow variety. Of course weightlifting will take more of a priority and maybe eventually I can make it to a meet but I won't worry about that right now.

Ok End/Rant thing. I think I feel a little better organized now.

Kevin Perry
11-18-2008, 04:13 PM
woke up this morning feeling crappy again... got a small workout at school but was pretty exhuasted throughout the day. Apetite is just not there. Going to take another week off to really rest up.

Kevin Perry
11-20-2008, 12:10 PM
Well. Not training today. Just too pissed.

Went into class today. My partner had to train me, she had me do squats. I did low bar squats below parallel, went deep and with excellent form, excellent rebound and excellent use of hip extension. Was later picked apart by the teacher and humiliated in front of the entire class when he started speaking in a rather loud tone about how my form was terrible, how I was moving to fast, and how I should be pausing for more than 2 seconds at the bottom right at 90 degrees. He told me I should never go below parallel ever. He said all I will accomplish is destroying my knees and destroying my clients knees if I were to ever have them squat below parallel and began to say that 90% of people can't do squats the way I did. Next he told me I was using my hips to much when I should have been using my legs to squat... I tried to explain my reasoning and how I did not agree with his assessment he simply stated "your wrong. end of discussion."

Humiliated. Some students mocked the way I did the squats today others simply laughed at me. Another student was praised for his form... arms stretched out across the bar squating above parallel with no hip movement involved.

If there was ever a thing that could completely destroy my self esteem and confidence right now that was it.

Matt Edwards
11-20-2008, 01:20 PM
I've been right there with you dude. When they said I was going to "blow up" my knees, I simply asked them to show me the scientific evidence and stated "Exactly" as they would be caught speechless just saying "uhmmm."

I was fortunate to have a professor who used to powerlift and wanted to get into olympic lifting, also helped he was an anatomy/physiology professor who supported ATG squatting. Just keep doing what you're doing and don't let them get to you.

Derek Simonds
11-20-2008, 01:51 PM
As bad as it sucked some of things that have shaped me the most in life started the way yesterday did for you. Humiliation is a powerful motivating force if you channel it the right way. As much as your classmates were involved this will be a longer lasting memory for you than anyone else.

As Matt said don't let them get to you. I am not sure what class it is that you are in but you can only be in it for a finite period of time. Once the class is over they are in your rearview mirror and insignificant!

Derek Weaver
11-20-2008, 04:35 PM
Kevin,
I'm guessing that if you presented the poorly designed study where the "go to parallel, never blow, above is better" idea came from to your teacher along with several others noting that squats build stronger knees.... your teacher would eat his hat.

Don't let it bother you, just get bigger, stronger and badder than anyone else using your "poor form"... they all suck anyway.

Yuen Sohn
11-20-2008, 05:19 PM
If there was ever a thing that could completely destroy my self esteem and confidence right now that was it.
Hey man, keep fighting the good fight. Like others have already said, it's just fuel for the fire.

When things aren't going your way, just ask yourself: What Would Pisarenko Do?
http://farm3.static.flickr.com/2403/2515814005_2f9d016d37.jpg

*Personally, I think Pisarenko would mock your instructor's masculinity in front of the entire class and then proceed to steal his lunch money...at least that's how it plays out in my imagination.

Derek Simonds
11-20-2008, 06:06 PM
When things aren't going your way, just ask yourself: What Would Pisarenko Do?
http://farm3.static.flickr.com/2403/2515814005_2f9d016d37.jpg

*Personally, I think Pisarenko would mock your instructor's masculinity in front of the entire class and then proceed to steal his lunch money...at least that's how it plays out in my imagination.

F" YEAH PISARENKO!

Kevin Perry
11-20-2008, 07:21 PM
Thanks guys.. that was'nt even half of the day I had but I don't want to get into the other half (completely unrelated). I just have to keep marching on.

Arien Malec
11-20-2008, 09:04 PM
*Personally, I think Pisarenko would mock your instructor's masculinity in front of the entire class and then proceed to steal his lunch money...at least that's how it plays out in my imagination.

Pisarenko would wait until the instructor was squatting for a PR and, during the final warmup sets, would ask if he could work in. He would then proceed to press the weight for an easy set of 5. *

* Jim Schmitz tells this very story of Ken Patera.

Derek Weaver
11-23-2008, 11:36 AM
Kevin,
You should print that picture and take it to your instructor. Or pass it out around to the class and whisper "pussy" under your breath.

Well, maybe after you've passed the class.

Kevin Perry
11-23-2008, 11:40 AM
I just have one more semester and im done with this retarded program.

Kevin Perry
11-24-2008, 04:24 PM
Ok so I waited about a week and a half for the cold to be gone completely but also to rest up extra and try and reduce the stress which needless to say is not completely gone.

Mon 11/24

WU:
situps BW x 12
Pushups 25
SN Balance 20kg x 3 x 3

Squat:

165 x 5 x 3

Bench:

145 x 5 x 3

Deadlift:

225 x 5 x 1

I Started low on the squats because I want to hold out for about 8 weeks before I move onto something else. Got to get up to about 160+lbs thought I'll be happy at 155 since I dropped to 145 over the past week and a half.

Other than that I could have gotten away with much heavier squats but oh well, felt pretty damn strong today with everything else.

Allen Yeh
11-25-2008, 02:54 AM
I just have one more semester and im done with this retarded program.

Didn't catch this the first time around. What an idiot instructor. Like everyone else said, Just keep doing what you're doing, do what is needed to pass the class. After the class is over you should let ask him what it's like to be one of the sheeple.

Kevin Perry
11-26-2008, 07:32 PM
11/26

BW: 145 .. man i've lost some weight.. and it is all do to stress and sickness

Warm-up:
Situps Bw x 2 x 12
Pushups 25
OHS 95# x 5
SN Balance: 20kg x 3 x 3

Squat:

175 x 5 x 3

Press:

100 x 5 x 3

Pwr. Clean:

50kg x 3 x 5


Everything felt strong and fine just very tired today. I worked 10 hours and did not get a single meal in, actually I still have not eaten a thing yet so I need to get right to work on that.

I have just been under loads of stress the past few months especially this month between school and work and personal life. No doubt that was the major contributer to getting sick and dropping weight as my appetite dies when that happens.

Im taking a lot of steps towards controlling the stress and working towards personal happiness, it's a day by day challenge but it I need to really focus on it to prevent any more stress and depression.

Kevin Perry
11-28-2008, 10:58 AM
11/28

WU: Situps 2 x 12, Pushups 25, SN Balance 20kg 3 x 3

Squat: 185 x 5 x 3

Bench: 150 x 5 x 3

Deadlift: 235 x 5 x 1

Another good workout. I can feel my strength getting back quickly especially with my appetite coming back. My weight is getting back up as well, I think 160 is more than possible.

This is how im going to keep my workout. Not going to add anything else unless it is a couple sets or two in the warm-up. Recovery and Sleep are very good right now, amount of food is good right now and no doubt changing my complete outlook in things has had a major positive affect on everything else.

Kevin Perry
12-01-2008, 12:45 PM
12/1

WU: Situps 2 x 12, Pushups 25, SN Balance 20kg x 3 x 3

Squat: 195 x 5 x 3

Press: 105 x 5 x 3

Pwr. Clean: 115 x 3 x 5

Chins: 15, 10, 8

Wasn't to bad today although I almost lost my balance a few times during the squats and the SN balance, I think that was because I worked out early today right after I woke up and my body wasn't fully prepped yet.

Almost back up to 150lbs. This week may be a bit tricky in getting calories in because tomorrow I am getting the last 2 wisdom teeth pulled that have been causing some pain so I can't eat anything after midnight tonight and tomorrow i'll be under the meds so I just got to bear with it.

Power cleans are improving a lot form wise. The pulls are becoming much easier and I can really feel that shit in my traps the next day. Personal life wise everything is going great and stress free, sleep is great, Im feeling a lot happier and better.

Allen Yeh
12-02-2008, 04:48 AM
Personal life wise everything is going great and stress free, sleep is great, Im feeling a lot happier and better.

Good to hear.

Kevin Perry
12-02-2008, 07:18 PM
Alright just some thoughts for today.

Had the last two wisdom teeth pulled today and so far I'm doing great. Have gotten tons of sleep today and have eaten lots of mashed potatoes, milk, applesauce, about to get into the ice cream :) etc.

Not sure how tomorrow is going to work though with getting my workout in I'll just have to go with the flow. I have a major exam tomorrow and through next week and then only about 4 months till I get my certification and can start doing other things. Which brings me to my thoughts for today.

I was thinking up some New Years Resolution ideas and one that is going to take a priority is making as many trips as I can to all the different CF affiliates out here and taking time to make it to seminars and other certs in CF, CA, etc. in order to make me a better well rounded trainer. I want to make next year a big learning adventure and learn the tricks of the trade, experience, what's worked and hasn't worked from as many highly experienced trainers out there.

Taking regular relaxation trips is going to be a priority as well, I've simply stressed myself to much over the past few years and the health affects were pretty costly this year. Learning more about happiness and simplifying life has really made an impact on improving myself, something I plan to continue.

So far that was on my mind and I'm pretty excited about it.

Allen Yeh
12-03-2008, 07:10 AM
Something I read today from Eric Cressey as I was wondering if I should workout or not:


"On a scale of 0-10, how bad do you feel? If it's a 10, you should be emailing me from the hospital. Consider this, and then scroll down to the bottom of this email..."

...

"If it's 0-3, you're fine.
If it's 4-5, go in, warm-up, and then see how you feel.
If it's 6, just go in and do something, even if it's just a warm-up.
If it's 7, push things back a day.
If it's 8-9, take a few days to rest.
If it's 10, you shouldn't feel good enough to check emails."

Allen Yeh
12-03-2008, 07:12 AM
That sounds like an awesome New Years Resolution. I vote for Greg or Coach Burgeners certs, Ripp's certs as things that should go to the top of the list!

Kevin Perry
12-03-2008, 04:20 PM
That sounds like an awesome New Years Resolution. I vote for Greg or Coach Burgeners certs, Ripp's certs as things that should go to the top of the list!

Definitely need to make one of Greg's certs.

12/3

WU: Situps 2 x 12, Pushups 25, SN Balance 65# x 3 x 3

Squat: 205 x 5 x 3

Bench: 155 x 5 x 3

Deadlift: 245 x 5 x 1

I must be doing something right, I feel strong at each workout compared to before and each workout is taking no more than 45 min compared to an hour+ from before. Despite having the wisdom teeth removed yesterday I've still managed to get plenty of calories in, I have not counted but I estimate around 3000 - 3500, working on bumping that up to 4000.

Today has been another easy day, passed my tests today and have felt absolutely great. No doubt that has a major impact on the workouts as well.

Kevin Perry
12-05-2008, 09:52 PM
12/5

WU: Situps 12 x 2, Pushups 25, SN Balance 65 x 3 x 3

Squat: 215 x 5 x 3

Press: 110 x 5 x 3

Power Cleans: 120 x 3 x 5

Not a bad day today, squats felt a little heavier than before but then again my caloric intake for today was relatively lower than I wanted it to be. I napped about 3 hours midday which was nice. The cleans felt very easy which Im happy about. Weight is at 151.

Kevin Perry
12-08-2008, 04:59 PM
12/8

Today was a very tiring day. Just really had no energy and that had to do with really a complete lack of food between today and yesterday. Yesterday because I worked all day and did not get a lunch and today because I spent half the day at school and the other half I just have not been hungry.

Still worked out today but could not do a strength day much less anything else so I just did whatever.

Squat: 185 x 3 x 10

Bench: 135 x 1 x 10, 7

Dips: 25# x 8 , 6

SLDL: 135 x 2 x 10

That was it.

I've been monitoring my caloric intake and taking note of how I have been feeling and there obviously needs to be some changes made. I need to increase protein and decrease carbohydrates and experiment with the fat. I need to stop the milk intake and focus more on food quality which brings me to an area I will be focusing on from now on... Health, longevity, performance and diet as my main motivators.

I spoke a lot with Dutch on this subject and he gave some great advice. Anyways, performance and diet kind of goes hand in hand with how I'm reevaluating my fitness goals. I'm starting to move away from focusing on how much I should weight and lift to focusing instead on how I want to feel, look, and perform. This seems to be one of the tricks that has gotten my mind off the weight obsession lately which is very liberating.


I will be focusing more on a healthy diet and continue with more strength work for the rest of the month though.

Kevin Perry
12-09-2008, 01:21 PM
12/9

Cooking! Yes I am trying to learn how to cook and have been reading cook books and nutrition books all day.

Last night I started putting together a strength program set up the way I would like to train for fun, sort of a mix of starting strength and some other movements but with 5x5's and shorter rests. I will play around with it until I find the right response from my body. It's really not gonna be much of a change, the pushing, pressing, and pulling movements are all there and in the same order I just want to do what I think I'll have fun with for a few weeks.

Nutrition wise I am going to try a 30/30/40 ratio for pro/carb/fat set up around 2000- 2500 k/cal based on my RMR calculations and lean body mass calculations. This kind of gives me some lee way to work with of +/- 500 calories and will allow me to really find what works and doesn't work and to start adding mass more slowly and controlled, ultimately I want to remain between 150 - 155, sitting between 145 - 150 right now.

Diet will be paleo, I just don't mess with zone. Some IF thrown in here and there.

Kevin Perry
12-10-2008, 02:07 PM
12/10

Front Squat:
145 x 5 x 5

Bench:
145 x 5 x 5

Deadlift:
225 x 5 x 3

225 felt like a warm-up set today it was so easy.

Editing this...

Finally figured out what I'm going to do. I was bored with SS but I need to continue it for a while longer (5 weeks at least) to get past the strength goals I want. Assuming everything goes well I should get the strength I want for CF by the end of the 5th week.

...doing some tweaking though to more of my liking... might be too much might not be, we'll see.


Dropping from 1 gallon of milk down to 1/2 gallon has made it easier for me to get more quality food in, lots of fruits and veggies, and lots of meat like steak, eggs, pork. I've been adding a couple scoops per day of whey into the milk and overall I'm getting 150 - 180 grams in per day... more than enough. My weight is finally catching back up as well.

I"m a small guy, don't need tons of calories and my stomach does not handle massive amounts of food very well so a gradual increase of calories seems to settle well.

This probably seems indecisive but it is hard trying to find something that works and does not bore the crap out of me or wear me down. But trying to control several stressors also plays a major role as this weekend has been full of it at work. I also need to finally find something to stick to and seeing as it's impossible to get coaching for the Oly lifts as my schedule does not allow it anymore, I'd rather go back to something I was pretty good at like crossfit especially if I want to open an affiliate somewhere in the future.

As for things such as weight and strength, I don't think my strength is that bad just needs to be worked on a little bit and as time goes by I will get stronger and better at the lifts. Besides, Im almost at a 2xBw squat, have already hit 2xBW Deadlift and almost a BW press so the strength is pretty good.

Weight: I put to much stress here. I'm starting to think that weight does not really matter much... to an extent. My body seems to enjoy sitting between 147 - 152 after putting on 30lbs. Not bad at all. Besides, I've noticed a lot of the top Crossfitters at my height seem to do their best at around 150lbs.

Anyways... the sooner I get my strength to where I want it the sooner I can get towards focusing on a variety of things such as training on rings, practicing the Olympic lifts more, and getting more involved with CF since that seems to be the direction I want to head towards in the future...

Kevin Perry
12-12-2008, 05:53 PM
12/12

Man I'm tired. I did not sleep well last night, tried getting 8-10 hours but I think I only got maybe 6 and I woke up a ton. I've been running around doing Christmas shopping for everyone and let me tell you it is not easy finding a cat wallet for an old person.

Went to the gym and I about knocked the damn squat rack over because it was ticking me off so much the way it was designed, impossible to unrack the bar without the hooks catching it and throwing off your balance. This was not a good workout for me.

Squat:

215 x 5 x 3

Press

110 x 5 x 3

Chins

25 x 5 x 5

I did not have it in me for OHS especially with so many people getting in my way and the mirror was making me dizzy... too much forward lean on the squats today too.. just could not get it right. Press felt just off today as well. Oh well, Monday will be better.

I know I have been stressed this week and I'm not sure what's causing it.. most likely sleep related as I went Wednesday night with maybe 3 hours of sleep if that. Going to put 1/2 gallon of milk back into the diet for extra calories till I feel better and work on getting better sleep. Not doing the whole gallon again though. Just trying to find that sweet spot.

Kevin Perry
12-15-2008, 01:03 PM
12/15

Squat: 220 x 5 x 3

Bench: 160 x 5 x 3

P. Clean: 125 x 3 x 5

Pullups: 25 x 5 x 3

hmm the Squats felt heavy today but not as bad as Friday, my form felt good although I don't think I got enough hip movement as I should have. Cleans pretty much wore me out but they always do, I suck at them but I'm getting better and that's what is important.

I slept better last night which is a plus. ZMA in the morning rather than the evening may have a slight impact on this. We'll see how wednesday's workout goes, will have to work on cranking up the caloric intake over the next few days. My body is feeling pretty good though so I know I'm getting somewhere at least.

On my off time I have been spending an ass load of time reading up on everything crossfit, performance, paleo, zone, plus the crap from school. I want to do my best as a trainer when I finally start training a real client next month. It is a little nerve wreaking because I don't want to fug this one up.

Kevin Perry
12-17-2008, 09:27 PM
12/17

Today was another bad lifting day. I did not feel like I had much energy during the warm up again and this time I could barely get the bar out of the rack for the squats. I only managed 1 rep... so something is wrong and the only thing I can link it to is recovery because sleep is pretty good and nutrition is pretty good. There have been warning signs, my workout was not good friday, wednesday I was out of energy again, and I could not lift 225 last monday.

I did notice warning signs over the past couple of weeks though, my strength has not been the same since I recovered from the cold and had my wisdoms removed which is still odd since It has not been that long since I squated my best.

Not sure what I should do right now. I may take additional days off and do lighter stuff like some body weight stuff but it's bugs the shit out of me how piss poorly im performing.

I need to figure this one out. I know I messed with the program a bit but that was always based on how I was feeling and knowing whether my body could do the workout or not, but then again I have been following this template off and on for more than a year now and Im probably at that point where I can't recover fast enough.

120 - 153 averaging 147 is a pretty friggin good gain.
The strength gains were excellent and im still squeezing some gains out on other lifts but the squat is obviously a no go right now, at least not with progressing every workout.

I'm really not interested in the texas method but I would like to at least get back to squating around 250 and maxing around 280 - 300. We'll see what I come up with.

Allen Yeh
12-18-2008, 04:02 AM
I vote for deload with simliar movements for a week but easier loads.

front squats
db bench
db deadlifts or deadlifts from a deficit like snatch grip
light pendlay rows

Kevin Perry
12-18-2008, 01:18 PM
I vote for deload with simliar movements for a week but easier loads.

front squats
db bench
db deadlifts or deadlifts from a deficit like snatch grip
light pendlay rows


I agree, a few days off then a deload throughout next week may do the trick.

Kevin Perry
12-19-2008, 11:12 AM
After evaluating everything I'm determining that I am in a state of under recovery (overtraining is stretching it) due to stress... from a number of things that seem to not be going well. My heart rate was fairly elevated this morning as well and stress is the only thing I can link everything to right now. Im working towards controlling it but it will take some time. The stress has been leading to too much exhaustion and fatigue.

Rest, eat, sleep, easy deload week is what im going to prescribe myself.

Get back to basic programming when all is done, focus on putting weight on the bar and calories in my stomach.

KISS comes to mind now...

Kevin Perry
12-26-2008, 05:56 PM
So I was going to Start my new cycle of SS on Wed but due to work and last min shopping that never happened and pretty much the same thing today, I ended up getting called in. I guess you could say today was a workout, lots of heavy boxes to put away and ladders to climb.

By the way Im planning a 12 week cycle.. have it completely planed out as far as how much to start off on and what kind of recovery needs that should be considered, etc.

I can now comfortably say im shooting for a heavy weight, 175; or as close to it as possible. Just trying to get really strong. I will probably end it with a 6 week HST cycle followed by some more strength or crossfit, not sure yet on that part.

Rest was definitely what I needed though, lots of sleep and lots of food. My weight has steadily gone back up and I feel strong again so I suspect if I can keep things like this everything should work out. I have taken a lot of time to decompress which has probably helped more than I realize.

Kevin Perry
12-30-2008, 12:27 PM
12/30

Squat: 175 x 5 x 3

Bench: 135 x 5 x 3

Chins: 14, 9, 6

Didn't feel too bad. Just working back into things.

Kevin Perry
01-02-2009, 04:02 PM
1/2

Squat: 185 x 5 x 3

Press: 85 x 5 x 3

Deadlift: 205 x 5 x 1

Pretty good, deadlift felt off due to my back position but positioning on this lift has always been hard for me.

Kevin Perry
01-05-2009, 05:24 PM
1/5

Squat: 195 x 5 x 3

Bench: 140 x 5 x 3

Cleans: 100 x 3 x 5

Chins: 12, 8

Another pretty good workout although the past week i've been sluggish from lots of parties and drinking but since the new years over things will settle down.

Kevin Perry
01-07-2009, 05:25 PM
1/7

Squat: 205 x 5 x 3

Press: 90 x 5 x 3

Deadlift: 215 x 5 x 1

Crunchs: 25 x 12 x 2

Squats felt really heavy today which threw me off a bit. I've been eating a lot and getting a gallon each day easy but it just felt real heavy though sleep may be the issue, I have not been sleeping well.

I have everything planned out for the next 8- 12 weeks and know exactly what to add and subtract if progress slows or if a specific exercise just stops working. I have been gaining weight but I think i'll hold off on posting that till this is finished.

Kevin Perry
01-09-2009, 11:39 AM
1/9

Squat: 210 x 5 x 3

Bench: 145 x 5 x 3

Cleans: 105 x 3 x 5

Hmm, today felt very heavy. I'm wondering if I am running into the same problem I ran into last time where I could barely lift a previous 10 RM. I'll keep watching and see what happens.

Kevin Perry
01-12-2009, 04:42 PM
1/12

Squat: 215 x 5 x 3

Press: 95 x 5 x 3

Deadlift: 225 x 5 x 1

Not too bad today but it still bothers me how heavy the squats and deads feel. They feel very very heavy compared to before. It just kind of bugs me that my strength left me just like that. I know food can't be the issue because I've been gaining weight and im carefully watching my sleep. Gotta see where this week leads but it will really bug me if I end up with less strength then before. Guess I kind of screwed up early with programming, eh.

Just got to work with it.

Kevin Perry
01-14-2009, 08:20 PM
I'm taking some additional time off. I'm just not feeling recovered and I have been exhausted this entire week.

Going to focus on getting quality sleep and probably get some foam rolling in. Some very light active recovery here and there as well.

I really hope I come back feeling normal and strong again.

Kevin Perry
01-15-2009, 10:27 PM
To add to yesterday's post. I believe I reached a state of overreaching. I'll err on the side of conservatism on this one rather than saying overtrained. Taking time off and completely relaxing (as best as I can anyways). I hope for a complete recovery to hit the weights again. I did consult a couple people on this before coming to the conclusion...

Activity wise I am pretty busy, I have been doing some renovating at home as I'm readying to move into my parents downstairs living quarters. It's pretty much a separate apartment basically.

So far I've torn out half the carpet. Still need to finish the rest of the carpet, clean and reseal the concrete, paint the walls, add new carpet (wish it could be hardwood floors), replace the bathroom counter and toilet, replace the bathroom mirror, install kitchenette, additional door, few other things. Fun stuff, I like home projects.

Kevin Perry
01-19-2009, 10:30 PM
Mon 1/19

Press:

45 x 8 x 2
65 x 8 x 2
75 x 8 x 2
85 x 6 x 2

RDL:

45 x 8 x 2
95 x 8 x 2
115 x 8 x 6

Squat:

45 x 6 x 2
95 x 6 x 2
115 x 6 x 2
135 x 6 x 2

So basically I'm working on getting my strength back up. I'm working with light weight and just going by feel on this one. I'm giving it about 4 - 6 weeks of light work. It felt good except for the RDL's which felt pretty heavy despite the very low weight.

Kevin Perry
01-20-2009, 04:32 PM
1/20

WU:

OHS: 3 x 10 w/bar
Chins: 3 x 10
Dips: 3 x 10
Situps: 3 x 12
Squats: 3 x 12
Good Mornings: 3 x 12 w/bar


SN Work

Power Snatch: 20kg x 5 x 2
SN Balance: 20kg x 5 x 2
Tall Muscle SN: 20kg x 3 x 3

C&J: 40kg x 3 x 5

Situps: 3 x 12 w/weight
Planks
Back Ext: 3 x 12

I worked on what I was able to handle today. I have not done any SN work in a while so I was pretty wobbly. The C&J actually got easier towards the end of the work sets.

I ordered Coach Sommer's book the other night, im feeling the need to work on some ring stuff and other gymnastics exercises. Should be fun.

Chris H Laing
01-20-2009, 05:11 PM
1/12


Not too bad today but it still bothers me how heavy the squats and deads feel. They feel very very heavy compared to before. It just kind of bugs me that my strength left me just like that. I know food can't be the issue because I've been gaining weight and im carefully watching my sleep.


Thats exactly what happened to me when I was on SS, and I was doing around the same weights as you. I'm still trying to figure out why it happened as well.

Also, sommer's book is great.

Kevin Perry
01-20-2009, 05:22 PM
Well I can attribute it to little rest most likely, lots of stressors during november and end of december from a number of things, plus a couple colds as well as oral surgery. If your running into the same thing, review how you have been feeling and things like stress because that can really do it.

Kevin Perry
01-22-2009, 03:50 PM
1/22

Same warm-up as other day with addition of shoulder dislocates

FS: 45 x 5 x 2, 65 x 5 x 2, 95 x 5 x 2, 115 x 5 x 2

SN PP: 20kg x 5 x 2, 65 x 5 x 2, 40kg x 5 x 2

SN Pull: 40kg x 5 x 3

Ended with some Ring work

Im starting to feel better and stronger rest wise. I think it will be some time before my strength catches back up. I'm enjoying this though especially with added gymnastic stuff, kept light of course.

In other news, I got an internship today at a fitness studio.

Kevin Perry
01-24-2009, 05:58 PM
1/24

Didn't get a workout in yesterday, work kind of dragged long and I ended up going out to downtown for a few beers at the park due to the wonderful weather.

Simple warm-up today

2 sets of 10:

chins, dips, situps, OHS


Spent some time working on flexibility, foot placement and trying to fix many form issues with my OHS... no doubt flexibility related.

I've dropped a few pounds since I stopped mass eating and im back down to around 147 - 150 on average, today was 145 but i've been getting a couple fasts in and my food quality has improved greatly..with the exception of some breyers and some iced lates, feels good.

Kevin Perry
01-26-2009, 06:06 PM
WU: ROM movements + some wrist stretches. Standard modified CF WU I do x 3

Strength Day

Squat: 155 x 5 x 3

Press: 95 x 5 x 3

Deadlift: 185 x 5 x 1

GHR: 3 x 8 negatives (from floor)

So mondays and wednesdays are becoming pretty tiring days for me due to my long schedule at school but despite that and my crap sleep form the weekend due to too much drinking I didn't do too bad today. Squats felt a little tiring but that's all.

The GHR from the floor was some spontaneous spur of the moment thing I figured out from laying some bumpers on the back end of the power tower which allowed me to lye prone and raise up without tumbling the thing over. Can't believe I did not realize this before.

All in all not bad, strength is coming back just need to eat more and sleep more.

Gymnastic Bodies book came in today with the ACSM material... exciting.

Kevin Perry
01-27-2009, 04:52 PM
1/27

Standard warm-up

SN Work:

OHS work with the bar only, just worked on getting the scapulas retracted and elevated and sitting in the squat position with the palms turned out, did this for a while and started adjusting to it pretty well.

Followed the OHS with Pressing SN balance for 20kg x 5 x 3 pretty much same focus as above here.

C&J work:

Worked on some hang positions and racking positions for a while and then turned it up with some strength work.

C&J + FS + Split Squat 40kg x 3 x 3

I occasionally mixed in PP form behind the head for fun.

I mixed in some Gymnastics stuff as well:

Handstands against a wall: 5 sets 40s, 30s, 29s, 28s, 30s

Bulgarian ring dips: 5 x 3

Ended with some Core work:

GHR from floor: 3 x 8

Hanging Leg raises: 2 x 8

Sleep kinda sucked and nutrition kind of sucked today only because I did not get much meals in. Had a CPR class today and in a couple months I have the instructors course since I'll be teaching CPR and first aid classes in a few months.

Kevin Perry
01-28-2009, 07:30 PM
Ah man im sore as hell today, those Bulgarian Ring Dips are killer. I love it.

I knew mixing bodyweight/gymnastics stuff with Weightlifting would be an awesome combo.

Allen Yeh
01-29-2009, 02:27 AM
What is a Bulgarian ring dip?

Kevin Perry
01-29-2009, 08:38 AM
What is a Bulgarian ring dip?


http://gymnasticbodies.com/forum/viewtopic.php?f=14&t=513 w/f/s

Whole new way of ring training.

Kevin Perry
01-29-2009, 06:00 PM
1-29

FS: 135 x 5 x 3

SN PP: 95 x 5 x 3

Rack Pulls: 95 x 5, 135 x 5, 185 x 5

Kevin Perry
01-30-2009, 02:16 PM
Wasted my day with no workout, have to be at work in a few.

It's getting to be a pain in the ass finding a workout partner for weightlifting and budgeting for better equipment.

Kevin Perry
01-31-2009, 02:45 PM
1/31

Spent the warm-up working on ankle flexibility along with OHS work

OHS: 20kg x 3 x 3 , 65 x 3 x 3 , 75 x 5 x 3

P-SN Balance: 20kg x 3 x 3, 65 x 3 x 3

Clean+FS: 40kg x 3 + 5 x 3 (added 10lbs and did 2 additional sets)


Bulgarian Ring Dips: 3 x 5
Handstands: 35s, 28s, 22s


GHR: 1 x 8
Ab wheel: 2 x 8 (from knees)

I have noticed improvement in my cleans and flexibility, OHS is still iffy but improving. Still trying to find a good balance between some gymnastics skills and weightlifting. I want to start getting to work on the muscle up as I no longer have the strength to do one anymore.

Derek Weaver
01-31-2009, 11:54 PM
I'd bet that your lack of a muscle up is more about aggressiveness than it is about strength.

I thought I'd lost one too, then got aggressive and knocked out 6 in a row. I didn't do another one that day, but I did them.

Be careful though. Don't want your shoulders and elbows to get ripped up.

Things are looking solid and getting dialed in. And fun too.

Kevin Perry
02-01-2009, 04:28 PM
Your probably right.


2/1


Im feeling more recovered lately and am considering joining up with CF Upstate to get some wods in with an emphasis on Oly, black boxing everything.

The economy is starting to hurt my job though. A bunch of our benefits were taking away this week and my hours were cut in half.

I've lost size no doubt form a lack of caloric excess so i'll work on upping the calories a little more and continue working on increasing sleep.

Gonna up the intensity over the next few weeks and really work on getting my numbers back to where they were.

Kevin Perry
02-02-2009, 05:30 PM
Was not able to get a workout in today. School + work pretty much took the entire day, planning for some heavy metcon tomorrow.

Kevin Perry
02-03-2009, 05:45 PM
2/3

CFWU

Did today's Main Page WOD

Back Squat 5 - 5 - 5 - 5 - 5

Used 185 for all 5. I felt this was a smarter choice since Im still progressively increasing the weight weekly.


Ended with some other stuff for fun.

Incline Bench: 95 x 1 x 12, 95 x 1 x 10

Derek Weaver
02-03-2009, 07:12 PM
You working on the high bar back squats?

Kevin Perry
02-03-2009, 07:38 PM
You working on the high bar back squats?

Yup, High Bar all done to ATG or as low as possible.

Kevin Perry
02-04-2009, 02:52 PM
2/4

Rest day, got no sleep last night so im crashing tonight big time. Diet has been good today though.

Derek Weaver
02-04-2009, 10:30 PM
Yup, High Bar all done to ATG or as low as possible.

Nice. I like the high bar. I can probably squat about 70-80% of what I can squat low bar though.

You still get fired up in the hammies on a high bar back squat? My hammies were torn up after density HB squats last week... along with quads.

Kevin Perry
02-05-2009, 08:36 AM
Yea Im still sore from the workout and I have front squats planed for tonight. I have some slight doms in the glutes and low back as well as traps.

Kevin Perry
02-05-2009, 01:29 PM
2/5

Strength day today

CFWU

OHS 40kg x 5 x 3

FS: 155 x 5 x 3

OHP: 105 x 5 x 3

C&J: 50kg x 3 x 3

I cut the jerks out after the 1st set because I missed one of the jerks when my pinky finger did not wrap around the bar and I ended up falling forward with the bar. That was entertaining.

End result = need to work on jerk more

Other things that need work = need more protein and need to keep upping the calories some more.

Kevin Perry
02-06-2009, 12:25 PM
2-6

Rest

15 hour fast

Eating the rest of the day now. Tomorrow will be another strength day.

Kevin Perry
02-07-2009, 12:30 PM
2-7

CFWU

Snatch: 40kg x 3 x 3

SN PP: 50kg x 3 x 3

Deadlift: 225 x 5 x 1

Those SN PP are hard and they are difficult to control when lowering them back behind the neck. Deadlift just felt awesome today. Strength is coming back quick.

Kevin Perry
02-09-2009, 09:21 PM
2-9

Rested today

Mon and Wed are pretty hard to fit any type of workout in right now, did not eat real well today either, oh well I enjoyed a bowl of ice cream at the end so diet was not to bad.

Kevin Perry
02-10-2009, 06:41 PM
2/10

First Workout w/ Crossfit Upstate

BS: 205 x 5 x 3 High Bar

Deadlift: 245 x 5 x 1

Also did a PM workout

Press: 115 x 5 x 2, 1 x 3

did some hypertrophy stuff afterward

Felt good today. Need to really dial in nutrition though.

Kevin Perry
02-11-2009, 07:33 PM
2-11

Rest day & 15 hour fast

have about 2 more weeks in this current phase.

Kevin Perry
02-12-2009, 09:32 PM
2/12

OHS: 115 x 5 x 2, 115 x 1 x 2 lost my balance, very certain it was due to the floor and the awkwardness of the weights and bar I was using because I trained at school today.

Splt Squat: 95 x 3 x 3

Jerk from Rack: 3 x 3 x 65, 75, 85 lbs

Going to do a heavy metcon tomorrow and some Oly work on sat and take a couple days off after that.

Kevin Perry
02-13-2009, 02:21 PM
2-13

Cf Main Page

"Fran"

Only got 21/21 - 15 of the thrusters and pullups. I did use 95lbs.

Did not finish, don't know my time Once 10 min hit I stopped since I did not want to go over 10 min.

I went wayyyy to hard. Was to eager but I strongly felt I could bust through it with no issues. Um reality check kicked in not long after I started "Kevin you have not done CF in a loooong time".

Give me a month or so and metcon should come back quickly... because the strength is there and I really had no issues with the first set.


I think I wanted to show off a little.... not the smartest thing to do.

One thing did occur though after the workout, I did throw up a tiny bit but I have some pulmonary issue flaring up as a result and im worried about it since I have a history of bad lung problems. Chest has been burning like crazy and coughing like crazy. Most likely a flare up of RAD. Probably need to go back to the doctor if it keeps flaring up after the next workout. Hopefully it's not EIA.. I know im not an asthmatic but it is a possibility.

Steven Low
02-13-2009, 02:33 PM
You can get [low amounts of] interstitial pulmonary edema from high intensity efforts like Fran. Should go away in a day or two. Irritates your lungs/throat which causes you to cough and such.

Kevin Perry
02-13-2009, 02:58 PM
You can get [low amounts of] interstitial pulmonary edema from high intensity efforts like Fran. Should go away in a day or two. Irritates your lungs/throat which causes you to cough and such.

Really?

Ok, I was a bit worried as I've had some increased chest pain the past couple of weeks. I knew the intensity increase might cause something but you get the worrysome reasonness.

Kevin Perry
02-17-2009, 10:51 AM
2-17

Did a spin off of today's CF WOD

I'm not the strongest with Squat Cleans so I worked up and just did some strength with it

95 x 3, 115 x 3, 135 x 3, 145 x 3

Of course i've been tired the last couple of days and have not been feeling it so I took it relatively easy. Still have clients to train tonight and will probably do a PM workout tonight.

I will have to focus on working areas that will have better transfer over the next several weeks though as my schedule just got ever more busier. Sleep and nutrition are gonna be important so i'll do my best.

Body comp is looking good though, have to say im pretty pleased.

Kevin Perry
02-17-2009, 06:10 PM
PM:

Yea so I was a bit on the tired side.

Squat: 215 x 3 x 3 (High Bar)

Press: 115 x 3 x 3

DB Bench: 40 x 12 x 2

DB Fly: 30 x 12 x 2

BB Curl: 50 x 12 x 2 (with that retarded EZ bar thing that is just all sorts f*cked up in design)

Kevin Perry
02-19-2009, 10:44 AM
2-19

Mainpage WOD

50 Ring dips
400 meter run
50 HSPU
400 meter run

Time: 22:00

Would of had under 10 min since the first half only took me about 3:30 but the HSPU were hard, they were done on a box jump thing ( the name eludes my brain currently)

Kevin Perry
02-19-2009, 05:55 PM
Look like PM workouts on Tue and Thurs are working out pretty well for me.

Deadlift: 265 x 5 x 1 , 300 x 1 x 1 (just felt like pulling heavier)

Calf Raises: 30 x 12 x 2

DB Bench: 40 x 12 x 2

DB Fly: 30 x 12 x 2

Yea im doing some HST, I feel like it and it feels awesome and my strength continues to climb.

By the way, received total props today on my training techniques in class from the instructor and signed up for the CF Lvl 1 Cert in march.

Nutrition has been good today and yesterday. Sleep is improving.

Kevin Perry
02-20-2009, 08:37 PM
2-20

We did Chelsea today.

I managed 20 rounds in 25 minutes, not to bad, not to my surprise it was the pushups that did me in before everything else.

Pretty awesome. I'm feeling pretty tired, I had planed a weightlifting day tomorrow but I think my body will like me better if I take a day or two off.

Kevin Perry
02-24-2009, 07:14 PM
2-24

Squat: 220 x 5 x 3 (High Bar) These were heavy as hell but then again I jut felt winded today for some reason.

Power Cleans: 135 x 3 x 2 Just had trouble here, it wasn't the weight, I just got winded too quickly and it was kind of pissing me off.

Did some HST afterwords.

Anyways, my weight is down, 143 this morning which kind of pisses me off but it's been hard to get a lot of food in because of how busy I am, Im rarely home right now and it's getting near impossible to get any food in during class and interning.

I may scale back on some things and just focus on crossfit a few times a week plus a day of Oly work till things settle down.

My strength is climbing though so I should be happy about that but damn weight is hard as hell to maintain for me.

Kevin Perry
02-26-2009, 11:52 AM
2-26

Deadlift: 275 x 5 x 1

CF Main page WOD:

Walking Lunges 100 ft.
21 pullups, situps
Lunges 100 Ft.
18 pullups, situps
Lunges 100 ft.
15 pullups, situps
lunges 100 ft.
12 pullups, situps

I stopped after the 12. Was beat after that. Shit that was a ton of lunges and the knurl on the bar at the gym sucked bad and tore around the bottom of my thumb even using chalk it still sucked.

But man my deads are climbing like crazy.. I think im going to hit 400lbs this year.

Still have HST tonight for about 15 min for the PM work.

Kevin Perry
02-26-2009, 06:07 PM
Well got my HST in today for about 15 min of work. Really enjoying it actually.

Food intake is ok not great but when your constantly busy it's hard to eat. Sleep has been great though.

Kevin Perry
02-27-2009, 02:20 PM
2-27

Press: 120 x 1 x 3 , 1 x 2

Metcon:

21-15-9

35lbs KB swings
Pullups

5:25

press was supposed to be 5x3 but since i've been doing a shit ton of upper body stuff this was a no brainer that it wouldn't turn out good. No matter, Im just going to scale back on how much upper body work I do and just leave it to the CF workouts I do to take care of that for now.

BTW, why I'm defending an "arm" day on the CF boards is beyond me, I think I just like pissing people off. Go figure, I need to stop that.

Kevin Perry
03-01-2009, 02:10 PM
3-1

Did not do today's WOD as it is snowing out and I hate running on treadmills so I did a wod form earlier that I missed.

Warmed up with some Hit cleans, OHS, SN balances. Nothing feels more awesome and screams wtf to other gym goers than flicking the crap out of the bar with your wrists like it's a paper clip.

FS 3 - 3 - 3 - 3 - 3

155 - 165 - 175 - 185 - 205

I could have probably gone heavier but I kept it at 205, pretty much a PR as im returning to building strength in the FS.

Ended with 15 min of HST.

It's snowing out, enjoying the rest of the day by just chilling

Kevin Perry
03-02-2009, 12:50 PM
3/2

Snatch: 40kg x 3 x 3

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

245 - 265 - 285 - 300 - 320 - 340 (PR) - 360 (PR)

Very good day. 360 at a body weight of 145lbs.

Previous DL Pr was 332 at 150lbs.

If you count the collars which are about 1 lbs each thats 362 which is near 2.5 x BW (362.5)

Kevin Perry
03-03-2009, 10:45 AM
Rest day.

Eating good food and focusing on school work and then some.

You know what I noticed about myself? I think I tend to come off as a dick on the Cf forums and can't say that I don't like it. Just get annoyed of some of the crap on there yet i keep going back... hmm

Derek Weaver
03-03-2009, 03:14 PM
Rest day.

Eating good food and focusing on school work and then some.

You know what I noticed about myself? I think I tend to come off as a dick on the Cf forums and can't say that I don't like it. Just get annoyed of some of the crap on there yet i keep going back... hmm

That's a common malady concerning those boards. i realize I was headed for a ban eventually and just stay away now.

Nice DL PR by the way.

Kevin Perry
03-03-2009, 06:05 PM
That's a common malady concerning those boards. i realize I was headed for a ban eventually and just stay away now.

Nice DL PR by the way.


Thanks, im gonna try and be nice to test my patience we'll see how long that lasts.

Anyways, I ended up doing Barbara today. So much for the rest day, I just needed to blow some steam off as my manager is telling me she is going to fire me unless I am available more hours and im already stretched thin enough as it is. Gave her my remaining availability... that's a time bomb waiting to go off.

Barbara

Rnds 1 and 2 Rx'd, the rest scaled to 1/2 including rest time scaled to 1:30

1. 2:52
2. 6:10
3. 2:43
4. 2:01
5. 1:31

Situps gave me the most trouble on rnd 2. It was pretty interesting however how much better I performed and how much more recovered I felt after scaling.

You know what else is odd? Im starting to really like my instructors at the PT program, despite some differences in opinion they actually are very good at what they do... maybe it's the odd amount of support I've gotten from them recently concerning CF and a number of other things. Weird how opinion can change suddenly.

Kevin Perry
03-05-2009, 12:34 PM
3-5

So today is my 22nd Birthday and this week had started out a little shitty due to the fact that I'm about to lose my job but stuff like that just gives me much more motivation to go hard during training and despite shitty sleep last night and shitty diet I hit PR's today.

WU: SN drills

Strength:

BS (HB): 225 (PR) x 5 x 3

C&J: 40 - 50 - 54 (PR) - 56 (PR) - 60 (PR) - 66 (F) - 66 (PR)

RDL: 60 x 8 , 66 x 8 , 70 x 8 (all in kg)

225 was done HBBS and I changed my grip to thumbs wrapped around with the bar a little higher on my traps. I've noticed that I have been able to generate greater power through the HB style, I was able to comfortably bounce out of the hole on each rep.

Kevin Perry
03-06-2009, 02:27 PM
3-6

OHS: 40 x 3 x 2 , 42 x 3 x 2

SN PP: 40 x 5 x 3

SN Pull: 50 x 3 x 3

Weighted Chins: 3 x 10 (10, 15, 15lbs)

Good workout, starting to find the areas that need more focus and starting to figure out which direction to take programing too.

Kevin Perry
03-07-2009, 10:10 AM
Taking the weekend off.

Fasting 15 hours today.

Ok so I want to hit a 400lbs dead in 6 months.

And i'd like to hit a 300lbs Squat in 6 months.

And a BW Press in 6 months.

Going to work hard to achieve this while improving the O-lifts more because now that my O-lifts are getting better all I want to do is Snatch and Clean & Jerk.


Im also working on my next project which is remodeling the gym in the basement and budgeting for equipment. Have the list written out, need to check out the room and see what can be done. This will be my summer project, planning to build a platform, pullups and dip station, a mount for rings and some other stuff.

Kevin Perry
03-10-2009, 12:04 PM
3/10

So I think the past few workout's I've pretty much made up my mind to focus solely on the Olympic Lifts.

Using Gregs Beginners Program till I find out what's happening in April

Worked up to a heavy single then dropped to 85% for 3 singles.

C&J: 40, 44, 46, 50, 52, 44 x 1 x 3

SN: 40, 42 , 44 , 46 , 50 , 42 x 1 x 3

Pullups: 3 x 10 + 10lbs

Hanging Leg Raises: 3 x 10

Kevin Perry
03-11-2009, 05:57 PM
Tried lifting today but did not have it in me, just feel like sleeping.

Woke up to 140lbs this morning, pretty pissed about that. I've lost too much weight since the semester started due to all the running around and stress. So Im going to make sure I get plenty of food in to gain back some weight.

Im hoping tomorrow I'll feel better to lift.

Kevin Perry
03-12-2009, 05:41 PM
not much of a workout today, kind of felt like crap. The gyms equipment sucks too as there was no Oly bar to use which made it impossible to hold the grip. That and im tired from this long ass week.

FS: 185 x 3 x 3

SN DL: 185 x 2 x 1

PP: 95 x 5 , 115 x 5

Kevin Perry
03-13-2009, 02:12 PM
originally planned to workout today but never got to it. Too tired, slept a bunch instead plus I had an eye exam this morning... need glasses heh. I did not feel real geat lifting yesterday as well so not sure what's up with this.

If anything, my body was signaling to sleep which i've got plenty of today so that's likely the reason.

Kevin Perry
03-15-2009, 01:21 PM
3-15

Another Shitty workout today.

Could not even squat 205 for 10 sets of 3 .

Tried doing some Snatches fell over each time. Shitty day, shitty week full of shitty workouts.

Most likely from all the stress this week.

Kevin Perry
03-17-2009, 11:39 AM
3-17

Another bad workout.

Unable to support much weight, couldn't snatch, fell backward on cleans with light weight, tried squating again but weight felt too heavy ( only 165lbs during wu wtf? ).

uhg my right bicep has been twitching non-stop for 30 min post "wo".

I have no idea what the fuck is going on with me and why I can't get anything done. This is really pissing me off.

Derek Weaver
03-17-2009, 12:10 PM
Sleep and eat and don't do anything for a few days. Sounds like you've got burnout of a couple varieties going on.

Rest up and be a bum for a while, then ease back into things.

Kevin Perry
03-19-2009, 07:19 PM
ok, sleep was so-so nutrition was so-so today but I did some work anyways.

Deadlift: 225 x 5 , 235 x 5, 245 x 5

RDL: 135 x 8, 145 x 8 , 155 x 6

I actually did about 20 L- pullups about 2 hours before the workout so my abs are feeling it.


Anyways, looks like I may have time to train with my friend soon seeing as I don't have a job anymore... have no excuse not to get big and ridiculously strong now.. hmm 180lbs sounds nice.

Kevin Perry
03-21-2009, 12:28 PM
3-21

Press: 105 x 5 , 110 x 5, 115 x 5

Shrugs: 135 x 8 x 3

Plank: 8 min w/ 2 min per side & 30 sec rest in between

Good little workout, threw in some additional upright rows and lat raises for a couple quick sets in and out of the gym in about 30 min.

I just need to take it easy and maybe work only one major lift per day 2 -3 days a week until the semester is done so I don't overtrain. Not much longer left anyways.

Kevin Perry
03-24-2009, 05:19 PM
3-24

Squat: 205 x 5, 210 x 5, 215 x 5

DB BP: 45 x 10, 50 x 8

Dips: 35 x 5 x 2, bw x 10 x 2

Leg Raises: 2 x 10

I didn't have a weight belt for the dips which made it hard holding the dumbbell with my feet.

I will be taking a few days rest because I will be at the CF Lvl 1 cert in Charlotte this weekend, I'll write about it when I get back.

Kevin Perry
03-26-2009, 05:21 PM
3-26

Weighted Chins: 25 x 8, 25 x 6, 20 x 8 , 15 x 10

Did an 8 min plank routine last night.

My friend is writing a program for me that will address all my issues with strength and size. I don't care about leaning out this summer, just getting stronger and bigger for the remainder of the year. This is nice having someone do the programming for me as I am bad at programming for myself as is very evident on this log.

Headed to Charlotte tomorrow, will bring my computer with me if there is wifi at the motel to keep this log updated with the cert which I am very excited about. LVL 1 cert this weekend... ACSM in April.

Kevin Perry
03-29-2009, 05:58 PM
Back from the LVL 1 cert. Will write about it later but some quick notes.

From my perspective it was definitely a worthwhile experience, I met a lot of great people, the Lvl 2 guys and gals were beasts, and overall it was enjoyable. Saturday was not great workout wise for me as again I bombed on fran and I could not even do pullups without jumping from the box... yet I knocked out several muscle ups today after not even doing a muscle up in what? a year? I can't figure that one out so im not going to bother thinking about it.

There were some interesting perspectives regarding strength building though, mostly it was in the form of resistance against the idea of SS and milk, or any other program designed to strength building or mass gain before doing CF. I was surprised about this a pretty great deal. I also managed to get some good insight on zone proportions combined with paleo food that I may experiment with in the future.

Just a quick breakdown of some things off the top of my head. Definitely has a good time and I am more focused on where to put some priorities now and how to achieve some of those things.

George Mounce
03-29-2009, 06:31 PM
There were some interesting perspectives regarding strength building though, mostly it was in the form of resistance against the idea of SS and milk, or any other program designed to strength building or mass gain before doing CF. I was surprised about this a pretty great deal. I also managed to get some good insight on zone proportions combined with paleo food that I may experiment with in the future.

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.