PDA

View Full Version : POST YOUR PRs and MILESTONES HERE


Pages : [1] 2 3 4

John Alston
10-02-2007, 09:50 AM
Dudes, this is a generic thread for all new personal records, milestones, etc.
New bests in your lifts, gaining those 10lbs you always wanted to, grabbing a basketball rim for the first time - this kind of stuff.
If you're a WODDER you don't have to post every improvement on every WOD, but breakthroughs on the CF Total would totally make sense here.
Anyway, I just wanted a thread to capture our collective improvements, and where we can all post our feel good stories, get inspired by our "competition" here, or whatever it is.

John Alston
10-02-2007, 09:51 AM
300lbs back squat. Finally. And yes, real deep. Saturday, 9/29.
Next goal, 250lb C&J.

Steven Low
10-02-2007, 10:33 AM
Here's some fairly recent stuff from my log that might be inspiring (or not in the case of my barbell stuff):

~Iron cross (12/08/06)
~2x bodyweight (+135 lbs) dip (03/11/07)
~2x bodyweight (265 lbs) deadlift (03/20/07)
~1x bodyweight (135 lbs) clean (6/11/07)
~one arm pullup (08/01/07)

As you can see.. I don't really weightlift that much especially on the oly lifting side. Still haven't implemented anything in my house that would allow me to squat, lol. But I've been experimenting with TONS of pistols variations which would make Coach Sommer proud. :)

James Evans
10-02-2007, 11:50 AM
Long winded excuse here.

I put myself in hospital exactly 12 months ago doing this

Powerclean 60kg 10 reps
Push up 15 reps
5 rounds

They thought I'd blown my brain open. My max powerclean was 80kg for a single but something went in my head on about the 3rd rep.

I have been very, very careful since then and have avoided heavy weights.

But back on it now and put 73kg up for a single last week. And thanks to advice from Peter and Starting Strength my rack is getting far more respectable. I've also learnt that 5x3 at 50-55kg fast is better training than the grinding through 3 sets of 10 at 70kg I used to do in my uneducated past.

Also put a clean grip powersnatch up at 45kg which I was chuffed about. Shoulder tricky at moment but will build on that.

Steven, I hear you on the squat set up at home problem. I squat like a girl.

Jesse Woody
10-02-2007, 11:52 AM
Steven, awesome stuff! Where have you been lately? Miss you coming by the gym and making us all feel weak :p

Some Current PR's

3 weeks ago: 325# low-bar back squat
160# overhead press

After two weeks of met-con + lifting for FGB:
318 FGB and a 285# back squat bleh!

Looking forward to getting my lifts up a LOT over the next year(1.5xbw Clean & Jerk, BW Snatch), as well as working towards some other strength goals: closing the COC #3, Picking up a 40# block weight, maybe bodyweight one-arm Rolling Thunder deadlift.

Jonas Lind
10-02-2007, 01:21 PM
Current stuff:
-Just did a sub 5 min(4:48)"Fran" after not being able to do 1 rep with the rx'd Thrusters when I first started CF(spring '06).
-A over 500 score of "Tabata Something Else" with 511
-2xBW Deadlift with 130kg(at BW64kg)
-Did a "Diane" as rx'd(16mins) recently and I'm very happy with just that.

Future:
Most important future goal is 2xBW Squat. THAT is the hardest and for me and it will take a while...
Otherwise I want to do a sub 60sec 400m run(currently 1:08 with no training). 15 reps of BW Overhead Squats. And all the stuff on the CFNorth Athletic Skill standard level 3...

Mike ODonnell
10-02-2007, 01:25 PM
Does 2 1/2 pitchers of Guinness count as a PR?

Sam Cannons
10-02-2007, 01:39 PM
I recently broke the 4.30 barrier on Diane with a 4.04 as Rx, and just the other day i got 100kg Power Clean up for 3 reps. Hoping that in the next week or so i will get a L-sit to Handstand on the paraletes.

Keep em' comming

Sam

David Aguasca
10-02-2007, 02:36 PM
held a free-standing handstand for about 8 seconds just last week.

i sport led a 5.10c at my local crag last week: not very impressive in the world of climbing, but i haven't been climbing for the last 9 months, so i'm not too worried : )

PR on my 400m run at the end of the summer:
previous PR (from june) was 1:04.x
new PR (end of august) is :57.27

Patrick Donnelly
10-02-2007, 06:56 PM
Started doing CrossFit MetCon with dedication in early August.

1/2 Murph scores:
8/17/2007: 38:21
9/29/2007: 30:55

Scotty Hagnas
10-02-2007, 07:11 PM
My recent birthday goals:
Hit 1 min. free handstand hold on the floor - 9/4
5 second straddle planche hold, got 6 seconds on 9/10

Completing CFN skill level 3 is my mission for the end of the year.

MOD- you'll have to come up here to Portland and we'll go on a microbrewery tour.....

John Alston
10-03-2007, 06:47 AM
Does 2 1/2 pitchers of Guinness count as a PR?

You're first one who really gets this thread.

Derek Simonds
10-03-2007, 07:02 AM
10 Pistols each leg a couple of weeks ago
5 + 20 LB Med Ball Pistols each leg for 2 sets after the 10

Other than that no PR's since before June when I broke my arm. Here are my GOALS to achieve before the end of the year

3/4 BW Snatch
BW Clean & Jerk
200 LB FS (I think I am there haven't tested yet)
300 LB BS (Probably about 250)
400 LB DL (Have hit 335 but haven't pulled since June, this will be the hardest)
3/4 BW Press
Sub 21 Minute 5K on Thanksgiving Day

Mike ODonnell
10-03-2007, 07:13 AM
MOD- you'll have to come up here to Portland and we'll go on a microbrewery tour.....

Count me in! Will have to bring a couple of bottles of Milk Thistle to keep my liver fresh!

Yuen Sohn
10-03-2007, 07:14 AM
Been sidelined for a month or so. Most recent PR was 100kg C&J back in August.

I'm shooting for 1.5 BW C&J (about 10kg to go) and 91k snatch by year's end. More importantly, will attempt a PR at the all-you-can-eat sushi place near my parent's house. I'm cleaning house.

Yuen Sohn
10-08-2007, 07:17 AM
~65 pieces of sushi/sashimi (mostly sashimi) at the all-you-can-eat joint -- this was the first time I actually kept count.

Probably could have broken triple digits had I also not consumed several plates of mixed greens and raw vegetables.

Don Stevenson
10-09-2007, 03:03 AM
Talking about weird PRs last night i managed to train so hard that my tongue cramped up.

Tonight was a bit better, sporting my brand new "Camp Victory Kettlebell Club" T shirt from Iraq I managed a PR double in the power clean 105kg/230# and PR doubles in the push press (3x2 @ 90kg/200#)

Leo Soubbotine
10-09-2007, 06:19 AM
Derek - are you going to run a 5k race around thanksgiving?
If so - let me know. I'd love to join and a couple of our athletes have been talking about running a 5k.

Last time it was 21:40 with completely dead legs. Going to shoot for 20:30 or even sub 20 this time around!

Derek Simonds
10-09-2007, 07:41 AM
Leo,

Here you go. My family runs this race every year. My grandmother might even walk it. It is a great flat, out and back course with lots of overhanging oaks.

http://www.abooma.com/EventManager/GetEventDetail.do?timerId=68&eventId=4160

Here are my results from last years race

10 / 76 / 422 Derek Simonds 36 Deland FL 24:51 (time on gun) 8:00 (Pace) 24:26 (chip time)

Leo Soubbotine
10-09-2007, 09:37 AM
Super cool.

May be we'll just shut the gym down and tell everyone that WOD is 5k run :D

May be even a CF in the Blue Springs park 10 to noon or so!

I definately want to race!

Derek Simonds
10-09-2007, 09:49 AM
I am in let me know.

Patrick Donnelly
10-09-2007, 06:34 PM
Haha! 20 kipping chin-ups today!
Yeah, I know it's not that big, but it's a big improvement over 14.

David Aguasca
10-10-2007, 07:17 AM
onsighted (climbed for the first time withou falling) a 5.10d sport route!

also, a more different PR this weekend...I climbed a 200ft rock slab and only placed 5 pieces of protection. the distance between the last piece and the top was about 70 ft...good thing i had brought a clean pair of underwear.

Derek Simonds
10-10-2007, 10:33 AM
175 LB Rack Jerk this morning. I am getting closer to putting together the BW C&J!

Nice job David that sounds impressive.

John Alston
10-10-2007, 07:39 PM
111kg clean and jerk.

yeah, it's only a PR by one kg, but it's there. Took 115 a couple times and missed, but I expect that for the meet on 10/27. I could feel it. It's in me.

Don Stevenson
10-15-2007, 03:26 AM
Tonight

135kg/297lb front squat for a double

Previously 135kg was my 1RM so it will be intereting to see what my new 1RM is when i test it on friday.

This was also AFTER running a beep test half an hour before the session.

Allen Yeh
10-15-2007, 04:08 AM
Tonight

135kg/297lb front squat for a double

Previously 135kg was my 1RM so it will be intereting to see what my new 1RM is when i test it on friday.

This was also AFTER running a beep test half an hour before the session.

nice FS!

Frank Needham
10-15-2007, 06:12 AM
Yesterday I ran a 5k in 29' 45", 1' 45" seconds better than the last one. Still had gas in the tank when done....

Jesse Woody
10-15-2007, 07:16 AM
BW 175lb, 8-9% BF

205lb Clean & Jerk PR since foot/shoulder surgery
155lb Snatch PR " " "
305lb High Bar Back Squat PR " " "

Rowed a 1:30.39 500m the other day too :D

I'm transitioning into some active rest over the next couple of weeks, working on L-sits and other bodyweight skills and doing lots of icing and stretching. Looking forward to getting back the L-Press to handstand now that I've lost about 10lb over the last 2 weeks!

Don Stevenson
10-15-2007, 05:42 PM
I'm paying for the beep test today.

I haven't run in months and now everything hurts

Yuen Sohn
10-16-2007, 01:56 PM
Finally power snatched 70kg -- for a double (1 from floor followed by 1 from hang). Previous 1RM was 67.5.

I'd rather be power snatching 100kg for reps, but I'll take what I can get for now ;)

Don Stevenson
10-17-2007, 02:45 AM
Tonight

Olympic BSQ - no belt, no wraps, 155kg and then just missed 160kg

John Alston
10-17-2007, 06:04 AM
Tonight

Olympic BSQ - no belt, no wraps, 155kg and then just missed 160kg

Noice.
That's what this thread is all about.

Don Stevenson
10-19-2007, 02:30 AM
Tonight

Front Squat - 137.5kg / 302lb then just stalled at 140kg

First 300lb FSQ!

also an unexpected PR

500m row 1:31.8

Didn't realise it was a PR till i checked my old training diary, not bad considering my complete lack of metcon training and that I only had 3 hours of sleep last night!

Derek Simonds
10-20-2007, 07:04 AM
Way to go Don.

I got my 200 LB Front Squat this morning. Strike one from the list of goals for the end of the year.

Jesse Woody
10-20-2007, 09:16 AM
Hit a single Turkish Get-Up on both sides with a 100lb DB last night, after doing a 50/20 with 30lb weighted ring dips, getting 57 reps in 20 minutes. Not a bad day for a "rest" day :p

-Ross Hunt
10-20-2007, 09:54 AM
In competition last Saturday (oly):

94 + 120 @ < 85.

Yesterday: Power Clean 118 @ ~ 85-87

Don Stevenson
10-20-2007, 04:51 PM
Damn Ross! Nice lifting

Kevin Perry
10-20-2007, 09:58 PM
Tonight

Front Squat - 137.5kg / 302lb then just stalled at 140kg

First 300lb FSQ!

also an unexpected PR

500m row 1:31.8

Didn't realise it was a PR till i checked my old training diary, not bad considering my complete lack of metcon training and that I only had 3 hours of sleep last night!

300 Front Squat will Always amaze me. Thats just awesome.

Don Stevenson
10-21-2007, 12:00 AM
Even though i'm a metric guy I still kinda like the idea of achieving the following by the end of this year/early next year

Mil press 200lb/90kg
Front squat 300lb/137kg
Back squat 400lb/180kg
Deadlift 500lb/227kg

Fairly close to the DL and MP but the BSQ may take some work.

Sam Cannons
10-21-2007, 04:34 AM
Nice work Don

-Ross Hunt
10-21-2007, 09:51 AM
Thanks, Don. Nice squatting, and good luck on those strength goals. You've got a lot on me there.

John Alston
10-22-2007, 10:55 AM
In competition last Saturday (oly):

94 + 120 @ < 85.


PRs?

Hmm, those numbers are might be in reach for me this Saturday...

-Ross Hunt
10-22-2007, 07:28 PM
More or less. PRs in training are 95 and 122.

Good luck! It'd be awesome if you beat them; I have a meet coming up in two weeks, so I could aim at beating whatever you put up at yours.

John Alston
10-23-2007, 06:24 AM
After last night's snatch session, I'll be happy to snatch my current best of 90...
We'll just pretend that the first hour of ugliness didn't happen, and that nice huge snatch of, um, 60, was what the night was all about.

Don Stevenson
10-28-2007, 05:06 PM
This morning warmed up for some light cleans but felt pretty good

95kg, 110kg, 120kg/265lb PB!, 125kg just missed it.

-Ross Hunt
10-28-2007, 05:32 PM
Sweet!!! That's a big jump. Then again, 10-kilo jumps can sometimes work out pretty well if you're psychologically prepped for it--in the C+J, anyway.

Put together my light total one week out for my upcoming meet in Shreveport:

90/ 116 @85.

Nothing earth-shaking, but OK considering it came at the tail end of heavy snatching, heavier drinking, and a bunch of strength work. Optimistic about the LA meet--Goal is a 220 total.

Derek Simonds
10-28-2007, 06:22 PM
cleaned 185 lb's at the PM chairty / o lift training in DC this morning. PR by 20 lb's. It was ugly but I got it. It was great training with everyone. It was real cool to workout with Allen, Steven Low and Jim from beastskills.com. BTW Jim is sick strong. It was really great to meet Greg, Allison, Russ, Jay, Jesse (Primal), Mark (Primal) and Tom (Crossfit DC).

Greg put on a great seminar and I am glad to see so many people come out and help raise money for Allen and family.

Jesse Woody
10-28-2007, 06:24 PM
Hell yeah Derek, it was nice to finally meet you, great PR! Thanks to everybody who came out. Greg, you did a great job, Rob, we'll get you out here soon ;)

Don Stevenson
10-28-2007, 07:10 PM
Nice lifting guys!

The rule in our gym is that if you are going for a PB you warm up to just below your previous best and then jump past it. My old PB was 115 so i did 110 and 120. I probably should have gone 112 then 117 but I hadn;t really planned on going heavy and i just wanted to clean two reds!

The good news is that i'm in the arly stages of a build up to a comp and i was a bit tired and not really revved up. I think if i attempt heavy cleans later in the day and get a bit psyched up i'll do 125 without too much trouble and then have a crack at 130+

Of course at some stage i'll have to start jerking these weights too.......

Don Stevenson
10-29-2007, 02:55 AM
Tonight 140kg BSQ for an easy triple

previous PB is a double and that was a max effort

Allen Yeh
10-29-2007, 05:30 AM
Split Jerk PR at the DC clinic of 215#'s prior to this I was stuck at 185. Now I need to shore my jerk up about.....50 more pounds so I can jerk what I clean!

It was great meeting everyone at the fundraiser/seminar and I was pretty shocked at just how many people showed up to help my family out. Thanks to all!

Frank Needham
10-29-2007, 06:07 AM
Yesterday, 300lb deadlift for 5 reps, previous was 275lb. Also 250lb back squat a2a for 3 work sets, previous was 240lb. Both were done with plenty of gas still in the tank. I'm only deadlifting about once a week but as heavy as I can when I do. With squats I'm supplementing one day with front squats and one other day I run 5k.

All the best to you and your family Allen, sorry I wasn't there.

John Alston
10-29-2007, 06:26 AM
Had a meet, only PR was a 115 clean. Missed the jerk. Bleh.

-Ross Hunt
10-30-2007, 11:46 AM
Just call it meet experience... 50% is showing up.

David Aguasca
10-30-2007, 06:40 PM
redpointed (climbed without falling, the second attempt) this (http://www.determan.net/scott/climbing/rumney_june_4_2000/raw/charles_peer_pressure_2.jpg) climb

p.s. that's not me in that climb. i'll probably climb it again on friday and post a video.

-Ross Hunt
11-05-2007, 05:52 AM
@ LA Governor's Games, Shreveport, Saturday:

@ 84.5 kilos
Snatch: 90, missed 95 twice.
C&J: 120, 125, missed 127.
215 and 2nd place (out of three, I think) in the 85 seniors.

John Alston
11-05-2007, 06:42 AM
@ LA Governor's Games, Shreveport, Saturday:

@ 84.5 kilos
Snatch: 90, missed 95 twice.
C&J: 120, 125, missed 127.
215 and 2nd place (out of three, I think) in the 85 seniors.

Nice!

Steven Low
11-05-2007, 09:51 AM
Called my straddle planche a success a couple of days ago as I can hold it most of time when I'm fresh. :)

Unfortunately, I think rings full planche is a fair ways off now. :(

Leo Soubbotine
11-05-2007, 12:56 PM
BW OHS 215 x 5
225 for a triple.

Jordan Glasser
11-05-2007, 02:00 PM
Hit a 3:45 Fran
and a 75kg snatch in the same session.
Both PR'S
BW 71.5 KG or 157 LBS.

David Aguasca
11-05-2007, 09:40 PM
redpointed (climbed without falling or hanging on the rope) Peer Pressure, 5.10d on the Yosemite Decimal System:

http://www.youtube.com/watch?v=3wq-0pfm8wU

Don Stevenson
11-07-2007, 01:20 AM
Tonight

BSQ 145kg for two triples

Previous best with 145 was singles

-Ross Hunt
11-07-2007, 11:29 AM
Yesterday PM--

Back Squatted 305 (~138-139) for a single (previous best was 297).

The evening before that--

Front Split Squat 3 per side @ 133 kilos.

Leo Soubbotine
11-07-2007, 02:20 PM
Cleaned 112.5 kg ( + 5 kg from old pr)
I need to start front squatting more.

Kevin Perry
11-07-2007, 02:35 PM
Hit a Pr on the Deadlift for a 300 lbs 1RM but had to use the underhand and overhand grip.

Jonathan Owen
11-09-2007, 11:01 AM
Last night nailed a 72 kilo snatch and matched my pr c&j (85)! The c&j went up much easier than the first time!

Patrick Donnelly
11-09-2007, 09:42 PM
500m row: 1:34.2

It would have been so much faster if my bum didn't slip off the seat for 200m of the piece! Next up is to get sub 1:30.

Don Stevenson
11-13-2007, 01:31 AM
Tonight

BSQ 150kg ass to ankles, raw for an easy double (previous best at 150 is a single and PR is 155kg)

Tomorrow will attempt 160kg/350lb+ for a single

Leo Soubbotine
11-13-2007, 02:39 PM
115 kg ohs PR (+ bnk jerk pr)
http://www.youtube.com/watch?v=1B-2YtoPE7Y

David Aguasca
11-13-2007, 04:47 PM
nice work, leo! that's a lot of weight overhead.

Derek Simonds
11-13-2007, 05:10 PM
115 kg ohs PR (+ bnk jerk pr)

Nice!

Don Stevenson
11-14-2007, 01:28 AM
Very nice OHS!

Tonight

BSQ 165kg - 10kg PR and 1.7x BW happy with that!!

Leo Soubbotine
11-14-2007, 12:00 PM
Thank you!

Debating strongly between continuing to CF or doing CA WOD. Love the strength work.

Tested Back squat - got 165 kg for a single (PR is 170 done a while back).
Almost did a "good morning" out of the hole with 175 kg.
Didn't want to train after that at all. Feel a bit run down.

Gotta start squatting. Back squat is the hardest squat out of FS/BS/OHS triple - I always try to good morning it way too much.

John Alston
11-15-2007, 08:55 AM
115 kg ohs PR (+ bnk jerk pr)
http://www.youtube.com/watch?v=1B-2YtoPE7Y

Did you snatch it first?

Leo Soubbotine
11-15-2007, 09:01 AM
Split jerk from behind neck.
I need to snatch more - PR is at 82.5 kg at 98 kg bw.

John Alston
11-15-2007, 10:43 AM
Split jerk from behind neck.
I need to snatch more - PR is at 82.5 kg at 98 kg bw.

Snatch that mofo!

Leo Soubbotine
11-16-2007, 03:08 PM
I will.
Switching to Cf.com WOD - going to do Oly on Rest days and weekends off.

Thinking what to do on those days still but something along the lines:
5-8 sets of 1 snatch up to 80%
5-8 sets of 1 clean +2 jerks up to 70-80%
3x5 Back squat - gotta work them to stop GMing.

Love the olys - just as soon I start doing strenght workouts too much - they take up to 2-3 hours - CF is just so much quicker.

-Ross Hunt
11-16-2007, 06:07 PM
Front Split Squat-- 2+2x 137 kilos (300 pounds), 1+1x 145. (@ ~85-87 kilos)

-Ross Hunt
11-18-2007, 12:07 PM
And, yesterday PM: Power Clean 120. Plus, here's a link to that PR split clean and jerk I posted a while back:

http://youtube.com/watch?v=U1bjIUBnBfQ

The rack is a bit questionable... the 120 is better:

http://youtube.com/watch?v=RuGvuXlL9m0

Jonathan Owen
11-18-2007, 05:46 PM
Wow! Strong work fellas ( Don, Leo, Ross)

Competed in my second oly meet in Essex Junction Vt. PR sn. 74, PR c&j 90.
Felt like I had a couple kilos more especially in the snatch! Shoulda gone for it as I missed 3 rd place by 1 kilo! Weighed in at 75 kilos

Derek Simonds
11-24-2007, 11:15 AM
Yeah I agree strong work.

NEW PR's

37 YOM 6' 1" 187 LB's
Consumed roughly 3000 calories in one sitting at my mom's for Thanksgiving not including dessert.
SN 132 LB's
C&J 176 LB's
5k 24:45 with absolutely no run training. I was still paying for it this morning when I was working out. My calves are on fire.

Not a bad weekend.

-Ross Hunt
12-03-2007, 05:51 PM
DL 405 @ ~185.

Haven't tried to pull a heavy DL in a while. Had a bad squat workout today, and I wanted to do something right, so I just kept putting weight on the bar. Up from 180 kilos (396) at a somewhat heavier BW.

Allen Yeh
12-04-2007, 04:02 AM
OHS 185 x 1 @195

Best previously was 165 @ 190, I was pretty surprised, I probably could have gotten 2.

Yuen Sohn
12-04-2007, 05:24 AM
101kg Clean and Jerk @ 72.5

Just by 1kg, but it's been my only significant PR since August, aside from the the all-you-can-eat buffets.

Yuen Sohn
12-18-2007, 06:49 AM
102kg clean and jerk (PR by 1)
83kg snatch (PR by 3)
@75kg (PR bodyweight...Must be all the PRs at the all-you-can-eat buffets).

Allen Yeh
12-19-2007, 12:09 PM
Finally a BW OHS! 195 x 1 at 195! and 185 x 2!

I need to get my snatch up to bodyweight because my method right now sucks. Once I get up past 145 I use the power rack to snatch grip push press the weight up, then after I'm done I need to rerack the bar on my back and that was slightly scary.

Leo Soubbotine
12-19-2007, 03:48 PM
21 consecutive pullups. Finally broke the 20 mark. Could've done more than 21 yet it was while doing Fran. 4:20 Pr

Allen - congrats on the OHS!
My snatch is almost 30 kg behind OHS - that pretty much leaves me with rack jerks bnk -> ohs -> dump that bar.

Sam Cannons
12-19-2007, 09:58 PM
At the start of the CA WOD strength cycle 1 my Snatch PR was 57.5kg at the end of the cycle (4weeks) it was 67.5kg now my PR is 70kg 2 weeks in to the first bulgarian cycle. My goal is BW (80kg).

Allen Yeh
12-20-2007, 04:40 AM
21 consecutive pullups. Finally broke the 20 mark. Could've done more than 21 yet it was while doing Fran. 4:20 Pr

Allen - congrats on the OHS!
My snatch is almost 30 kg behind OHS - that pretty much leaves me with rack jerks bnk -> ohs -> dump that bar.

Sweet, 2 PR's in one.

Do you rack jerk out of squat stands or a power rack? Hmm I don't know why I didn't think of this before I guess I could take out the metal poles in the power rack and just dump the weight on the floor inside rack, just need to be careful of it bouncing off the rack.

Leo Soubbotine
12-20-2007, 05:48 AM
I got a cage, yet I do OHS outside of it and just drop the bar on the floor.

here: http://www.youtube.com/watch?v=1B-2YtoPE7Y

Allen Yeh
12-20-2007, 06:34 AM
I got a cage, yet I do OHS outside of it and just drop the bar on the floor.

here: http://www.youtube.com/watch?v=1B-2YtoPE7Y

That is some heavy weight!

Unfortunately the gym has the rack setup in a way I can't walk the weight out of the rack!

Leo Soubbotine
12-20-2007, 12:05 PM
120 kg jerk bnk snatch grip. PR by 5 kg! Missed 130 and 137.5 (302).

And right after:
Rack jerked 110 kg - pr by 5 kg.

Leo Soubbotine
12-28-2007, 01:11 PM
C&J - 110 kg's. Nice and smooth. Squat was a tad slow. Jerk was great.
Sn+C&J total = 190 kg. PR.

Right after

500 m row - 1:24.2 - pr by .8 sec.

Allen Yeh
01-07-2008, 09:56 AM
C&J - 225#'s ~=100kg's @197#(~90kg) BW

slight pressout on the jerk.

Tried 235, the clean was good, the jerk was not happening.

Patrick Donnelly
01-07-2008, 02:52 PM
Sub 30s 200m today.

I am very pleased, especially with the extreme soreness I had today, and the unusually mucky weather. (65 degrees F in January? What the...? It was freezing two days ago.)

Allen Yeh
01-08-2008, 03:25 AM
Sub 30s 200m today.

I am very pleased, especially with the extreme soreness I had today, and the unusually mucky weather. (65 degrees F in January? What the...? It was freezing two days ago.)

I'm not complaining though.

Patrick Donnelly
01-08-2008, 05:07 PM
Re: Allen
My school's uniform requires both sweater vests and blazers....
Today was a record high... Not cool...

Chris Forbis
02-08-2008, 03:44 PM
No-kip muscle-up on the rings.

I still need to work on starting from full extension (hard to hold a good false grip down there). The transition was a grinding slow one. It has been at least a year or two since my last muscle-up... I just stopped working on them. All the ones before employed EPIC amounts of kipping.

Allen Yeh
02-08-2008, 08:43 PM
No-kip muscle-up on the rings.

I still need to work on starting from full extension (hard to hold a good false grip down there). The transition was a grinding slow one. It has been at least a year or two since my last muscle-up... I just stopped working on them. All the ones before employed EPIC amounts of kipping.

Awesome. hey at least you can maintain a false grip with bodyweight! I can't eve nmanage that yet. Keep slipping off.

Scott Kustes
02-09-2008, 05:04 AM
Several PRs recently
Helen - 9:41, down from 11:10 quite some time ago
CF Total - 915 (Squat - 325, OH Press - 145, Deadlift - 455); both squat and deadlift were PRs by 10 lbs each. Bodyweight - 185

Arden Cogar Jr.
02-10-2008, 02:25 PM
Wow, there's a lot of serious lifting going on by the folk on this site. I'm new to olympic lifting, so I'm not very learned in the lifts. For now, I managed to get 225 a few weeks back in the power snatch. First lift is 215, second is 225. I know there more muscle snatches, than anything, but I'm learning.

http://www.youtube.com/watch?v=r4ZNMcTPhyI

My clean and jerk are a work in progress. I just started doing the jerks about a month ago, so nothing really to report on them other than I'm getting faster and lower. So a lot work ahead of me to move on.

Probably the thing I'm most impressed about is the sumo deadlift I did last month. 585 for 11. I'm 37 and this was 3 more reps than I did when I was serious about being stupid 7 years ago. The olympic lifting has actually made more stronger.

Here's the vid:

http://www.youtube.com/watch?v=Phv8dXqZEUo

thanks to everyone for sharing.

All the best,
Arden

Greg Everett
02-10-2008, 02:56 PM
Dude. Arden. You are stronger than shit. The fact that those snatches weren't technically precise just makes it more impressive. get your technique squared away and you'll be making ridiculous lifts. What's your bodyweight?

Robb Wolf
02-10-2008, 03:13 PM
I got a straight arm, straight leg press to hand stand on the rings. I took that to a ring straddle...new to me but pretty cool!

Arden Cogar Jr.
02-10-2008, 03:16 PM
Dude. Arden. You are stronger than shit. The fact that those snatches weren't technically precise just makes it more impressive. get your technique squared away and you'll be making ridiculous lifts. What's your bodyweight?


Thanks so much Greg. I'm a complete work in progress. My weight has been in the mid 250s recently. I've had the flu the past few days and I've been eating everything in site, so I'm probably back up to 260. I want to get under 250 before June. At least that's my goal.

All the best,
Arden

Yael Grauer
02-10-2008, 03:17 PM
I got a 120# front squat the other day. I weigh 135. I know it ain't much, but I was really proud of it.

Derek Simonds
02-10-2008, 04:44 PM
Wow Yael, Robb, Scott and Arden all nice PR's.

Those sumos DL's were nuts.

Steven Low
02-11-2008, 09:48 AM
I got a straight arm, straight leg press to hand stand on the rings. I took that to a ring straddle...new to me but pretty cool!
Crap. I gotta catch up now. :(

Congrats. That's pretty impressive.

Patrick Donnelly
02-11-2008, 03:48 PM
Re: Arden
I like the lifting platform. It turned out very nicely, it seems.

Arden Cogar Jr.
02-11-2008, 06:31 PM
Re: Arden
I like the lifting platform. It turned out very nicely, it seems.

Thanks Patrick,
It's sweet. Best three hours and $225 bucks I ever invested. So much different than lifting on a stall mat or the flooring at our YMCA.

All the best,
Arden

Dave Paton
02-11-2008, 07:21 PM
i got a 78% bodyweight snatch and a 95% clean. The jerk isn't there yet. I am just trying to get better every day.

sarena kopciel
02-11-2008, 07:24 PM
i got a 78% bodyweight snatch and a 95% clean. The jerk isn't there yet. I am just trying to get better every day.

Wow awesome!!

Don Stevenson
02-12-2008, 04:54 AM
The following are not all time PRs but are definitely PRs from the last 2 years since i took up weightlifting and have now come back to a more general CF program.

Pullups old PR was 30 @ 82kg BW Current best 28 @ 97kg

Rowing - 2k old PR 7:10.2 Current best 7:12.4


Rowing - 5k last three efforts 20:22, 19:36.9, 19:23.2 (PR)

Expecting to get pretty good at rowing and upper body stuff since i can;t use my legs for heavy lifting at the moment

Allen Yeh
02-12-2008, 05:14 AM
Probably the thing I'm most impressed about is the sumo deadlift I did last month. 585 for 11. I'm 37 and this was 3 more reps than I did when I was serious about being stupid 7 years ago. The olympic lifting has actually made more stronger.

Here's the vid:

http://www.youtube.com/watch?v=Phv8dXqZEUo

thanks to everyone for sharing.

All the best,
Arden

Wow.

David Aguasca
03-10-2008, 07:26 PM
got my chin about 2-3 below the bar in a one-arm pullup attempt, after having 3 drinks, and my only warm-up being some serious reggae dancing.

i've been doing gymnastics training to prepare for climbing season (front lever progressions, weighted ring PUs) but i honestly think that the alcohol had something to do with it too. possibly the lowered inhibition. i don't really know how to explain it.

Craig Van De Walker
03-11-2008, 05:33 AM
TGU with 105 lbs at 177bw on Saturday.

David-my one armed chin is still a year off if ever I am just to the point where I can control the first 3-5 inches of the negative portion, then I start accelerating down... Although maybe I'll try a couple of drink and dancing first, you never know

Great job Arden!

David Aguasca
03-11-2008, 12:48 PM
yeah, arden...you're the man. when the apocalypse comes and we have to fight off the zombies, i want you in my band of zombie-slayers.

Chris Forbis
03-11-2008, 04:11 PM
got my chin about 2-3 below the bar in a one-arm pullup attempt, after having 3 drinks, and my only warm-up being some serious reggae dancing.

i've been doing gymnastics training to prepare for climbing season (front lever progressions, weighted ring PUs) but i honestly think that the alcohol had something to do with it too. possibly the lowered inhibition. i don't really know how to explain it.

Did you possibly have people watching? I know any time I'm messing around with dunking, I get probably an inch and a half higher with an audience. Around three inches higher if there are attractive women in the group.

Allen Yeh
03-12-2008, 04:50 AM
yeah, arden...you're the man. when the apocalypse comes and we have to fight off the zombies, i want you in my band of zombie-slayers.

All those ax/chainsaw skills of his will actually be functional!

Ok you Primitive Screwheads, listen up! You see this? This... is my boomstick! The 12-gauge double-barreled Remington. S-Mart's top of the line. You can find this in the sporting goods department. That's right, this sweet baby was made in Grand Rapids, Michigan. Retails for about $109.95. It's got a walnut stock, cobalt blue steel, and a hair trigger. That's right. Shop smart. Shop S-Mart. You got that?
-Ash from one of the most epic movies ever.

David Aguasca
03-12-2008, 09:19 AM
Did you possibly have people watching? I know any time I'm messing around with dunking, I get probably an inch and a half higher with an audience. Around three inches higher if there are attractive women in the group.

heh, you bet! i didn't even think if that, but that's a good point.

David Aguasca
03-12-2008, 09:20 AM
Allen, +1 for quoting Army of Darkness.

and hey, ax and chainsaw skills are still useful today...but in the zombie apocalypse, they make you into a god.

Derek Simonds
03-16-2008, 06:02 PM
Three handstand pushups. Face to the floor. First time ever with a complete (lacking paralettes) ROM. And then I did 3!

This was first thing in the morning exhausted and slightly hung over while in Ft Lauderdale. I am going to see how I do on them Thursday now that I have pulled some off.

Steven Low
03-17-2008, 05:48 PM
Three handstand pushups. Face to the floor. First time ever with a complete (lacking paralettes) ROM. And then I did 3!

This was first thing in the morning exhausted and slightly hung over while in Ft Lauderdale. I am going to see how I do on them Thursday now that I have pulled some off.
Nice Derek.

Now get to those parallettes.. haha. INSANELY harder. ;)

Yuen Sohn
03-17-2008, 08:16 PM
Clean and Jerked 105kg @74 (ummm, a couple days later than I should have).

Of greater importance: I'll be attempting a bacon consumption PR this weekend. Stay tuned.

David Aguasca
03-24-2008, 09:11 PM
Clean and Jerked 105kg @74 (ummm, a couple days later than I should have).

Of greater importance: I'll be attempting a bacon consumption PR this weekend. Stay tuned.

my PR is 1lb, from 2 years ago. haven't attempted to break it since.

Derek Simonds
03-29-2008, 02:29 PM
Big 1 Year Anniversary for Crossfit Evolution! Leo had a total cued up for today.

BS up to 242 PR
Press up to 132 PR
DL up to 337 PR

Well at least I know where I am so I can plan for the rest of the year.

Dave Paton
04-12-2008, 11:07 AM
I set a new snatch PR today. I got 155. my previous best was 145. i had been stuck at 145 for a long time.

The last 6 weeks I followed an OL program that I found in Dan John's February newsletter. It is a program that was given to DJ by Pavel. basically, it uses your 80% max in a variety of sets and reps...but always 80%. Kind of like greasing the groove. my snatch is now 84% of my weight. my goal is a body weight snatch.

unfortunately i haven't been able to clean to front squat in over 2 months because of a wrist injury. that has been extremely frustrating.

Leo Soubbotine
05-27-2008, 05:49 PM
Deadhang muscle up with bent elbows at the bottom @ 221 lbs a couple days ago.

Dave Van Skike
05-27-2008, 08:43 PM
Nice job Leo.

I forgot about this thread. Saturday.

Axle dead, 365x13 in 60 seconds.PR
flip 650 tire, 120 feet in 60 sec.PR
flip 750 tire, 13 reps, 120 feet in 90 seconds.
technically a PR but I was fairly gassed after the first two so not a peak effort really.

Arden Cogar Jr.
05-28-2008, 09:17 AM
Dave all three of those are wicked impressive. Good work and awesome conditioning.

Leo, given your size, that muscle up is just shocking.

All the best,
Arden

Nice job Leo.

I forgot about this thread. Saturday.

Axle dead, 365x13 in 60 seconds.PR
flip 650 tire, 120 feet in 60 sec.PR
flip 750 tire, 13 reps, 120 feet in 90 seconds.
technically a PR but I was fairly gassed after the first two so not a peak effort really.

Dave Van Skike
05-28-2008, 11:38 AM
Dave all three of those are wicked impressive. Good work and awesome conditioning.

Leo, given your size, that muscle up is just shocking.

All the best,
Arden


Thanks Man,

I want 15 in 60 seconds with the Axle DL and 20 flips with the 750 in 90 before I'm ready to move on.

Tom Rawls
05-28-2008, 04:55 PM
Dave,

As Arden says, impressive.

What are your vitals? Don't tell me you're 5'9" 165.

Dave Van Skike
05-28-2008, 08:06 PM
Dave,

As Arden says, impressive.

What are your vitals? Don't tell me you're 5'9" 165.

Close. If you removed all my body fat, my brian and lungs that'd be about right. I'm a chubby 215-220, 5'10",and I've had both kneecaps redone so I'm practically bionic.

Dave Van Skike
05-30-2008, 03:21 PM
Nabbed another zercher pause squat PR, 355x3. I want 405x3 by August.

Allen Yeh
05-30-2008, 04:05 PM
Nabbed another zercher pause squat PR, 355x3. I want 405x3 by August.

Nice numbers.

Dave Van Skike
05-30-2008, 04:12 PM
Nice numbers.

355 is the outskirts of a nice neighborhood. 405 is a good piece of real estate and I hear the schools are very good in the 500 block.

Luckily, the zerchers only really hurt up until 225 or so, then you can't really feel anything past the elbow.

Dave Van Skike
05-31-2008, 02:04 PM
Zercher watch.

Hit 365x3. easy PR.

Dave Van Skike
06-08-2008, 10:06 AM
Axle Deadlift
365x17 in 60 seconds in competition. otherwise received a pretty complete ass kicking. very clarifying experience.

Liam Dougherty Springer
06-08-2008, 01:22 PM
Fran 5m42s
my last fran was 7m58s
my previose PR was 7m12s
I belive this is not only do to training hard but also my diet and IFing both of which have been helped an incredible amount by the folks on this forum.
Thanx

Derek Simonds
06-09-2008, 06:56 AM
Axle Deadlift
365x17 in 60 seconds in competition. otherwise received a pretty complete ass kicking. very clarifying experience.

A little clarifying goes a long ways. Nice job on the axle dl.

Dave Van Skike
06-09-2008, 04:24 PM
A little clarifying goes a long ways. Nice job on the axle dl.


Thanks. The fire is has been lit.

Steven Low
06-09-2008, 08:17 PM
@130-135 lbs bodyweight

~Pullups PR 120 lbs about 5 days ago (really want the 2x bodyweight!)

~Dips PR 160 lbs double today (might try a single tomorrow.. goal to get to +200 lbs)

~sprinting -- sets of 3x100m within the past week when my knee is feeling good. Great to have my legs back at least somewhat from that retarded knee injury. As good a "PR" as any for me.

Garrett Smith
06-10-2008, 03:43 PM
Well, I've posted it what feels like everywhere else, so here it is:

Last Wednesday: Tuck sit to shoulder stand

Saturday: Tuck sit lift to shoulder stand to tuck sit

Sunday: Clean & Jerk 105kg (+7.5kg PR)

It was a good week. Glad I took the previous week as an easy one! :D

Bodyweight of ~178# (~81kg) at 6' tall, in case anyone was wondering...

Yuen Sohn
06-15-2008, 12:28 PM
Well, since my last 80 or so posts have been about breakfast and pork, I figure I should probably contribute something training related.

Snatched 88 (+0.5) and 90kg at the Friday Night Losers Club. Bodyweight 73.5.

Also, my teammate Jess power jerked 82.5 (see video) then 85 at bw ~67

Some vid:
http://www.youtube.com/watch?v=Ikh7X2XohXM

Please excuse my 2 brain farts at 84 and the, ummmm, less-than-stellar lockout on the 90 :rolleyes:

Neal Winkler
06-15-2008, 04:43 PM
Right now my goals are to have a 10' standing broad jump, and dunk a basketball. I'm 5'8.5".

I don't really like basketball per say, I just think it would be cool.

My current PR on standing broad jump is 9'5".

Dave Paton
06-15-2008, 06:59 PM
Strong Yoon! That looked good.

Leo Soubbotine
06-16-2008, 12:05 PM
Nice PR's guys!

Steven - that's awesome load on the pullups and dips!

My new PR's:
Overhead squat 125 kg (275 lbs) @ 99.5 kg (219 lbs).
Video in my training journal.

And deadhang muscle up from full lockout to a full lockout with rings turnout.
Still need to tape this :D

Yuen Sohn
06-16-2008, 08:48 PM
Great lifting, Leo!!

Don Stevenson
06-23-2008, 05:51 AM
Finally clawing my way back after a long layoff due to injury and surgery.

Recent PRs

Last week 95kg push press

Today 117kg power clean, just missed 120.

Arden Cogar Jr.
06-24-2008, 03:22 AM
Axle Deadlift
365x17 in 60 seconds in competition. otherwise received a pretty complete ass kicking. very clarifying experience.

Sweet Jesus.....that's what I like to refer to as a "Buddha" set. About 3/4th the way into it, you see Buddha.

Good Work Dave.

Sorry I've been away for a bit. The ESPN Stihl Timbersports Finals are this weekend and my efforts have been focused on my event training (training like a mashed cat really). Plus work has been wicked tough the past month. Trying to fit hobby into extra hours in the day is tough. I'll get back on the oly lifting/kb lifting/crazy lifting after this weekend. Haven't missed my sessions, but just haven't had time to write about it and help others on their physical quests for Buddha.

All the best,
Arden

Dave Van Skike
06-24-2008, 07:23 AM
Thanks Arden.. good luck at the games. Any idea when it will broadcast?

Arden Cogar Jr.
06-25-2008, 01:08 AM
Thanks Arden.. good luck at the games. Any idea when it will broadcast?

Thanks Dave.

ESPN won't likely air the event until the Fall. But the following Website will have live feed.

http://sports.espn.go.com/outdoors/timbersports/index

I compete on Friday and if I'm in the top 4, I go the finals on Sunday. Training's going well, so I should go well.

All the best,
Arden

Allen Yeh
06-25-2008, 07:10 AM
That is pretty awesome that Cogar has his own spot on the front page.

Tirzah Harper
06-26-2008, 05:58 AM
This isn't much of a record, but it's more significant because I haven't done ANY running in a month, and maybe 12 minutes of metcon this month.
Last time I timed a mile run I came in somewhere between eight and nine minutes, which is improvement from where I've been. That was a month or so ago.
Yesterday I laced up and went out for a mile...7:38!

I would have been happy with eight minutes. I even had to kill some time waiting for cars to pass.

Allen Yeh
06-26-2008, 06:31 AM
Nice!

Garrett Smith
07-01-2008, 05:16 PM
It was a good week for gymnastical jackassery PRs...

Last Wednesday: L-sit to shoulder stand to L-sit, on P-bars

Sunday: OHS PR of 199#, ~20# over bodyweight

Today: My first back-on-the-wall press to handstand, on the floor

Don Stevenson
07-01-2008, 11:45 PM
Today

1000m row 3:20.4

Had some incentive to go fast. I'd bet one of my students that I could beat him over 1000m. I set the time to beat and he was almost on track to beat me but he went too hard too early and blew up.

Dave Van Skike
07-02-2008, 08:33 AM
It was a good week for gymnastical jackassery PRs...

Last Wednesday: L-sit to shoulder stand to L-sit, on P-bars

Sunday: OHS PR of 199#, ~20# over bodyweight

Today: My first back-on-the-wall press to handstand, on the floor

nice work on the OHS..and that other stuff.

Garrett Smith
07-02-2008, 09:26 AM
Thanks Dave...:)

sarena kopciel
07-02-2008, 07:02 PM
At East Coast Gold Oly camp this week--
Finally got a 42kg Clean (PR from 39), then today PR'd (at a state of utmost fatigue--4 days or 2 workouts daily) C&J at 40kg. Never hit 40 together yet so I am happy.

Hadnt done any jerks in a while due to a shoulder injury. I also finally switched completely to split snatches at it feels better on shoulder and I hit 28kg. My max SN is 30kg but thats been 3 months plus and not a split snatch!

Dave Van Skike
07-02-2008, 09:19 PM
Hey Arden, how did the Games go?

PR's du jour.

1) Front Squat 325, just started working these again last week so I'm pleased with any change

2) DL 470x3 these were easy so we followed up with pulls from blocks just below the knee with the same weight, these were evil

Garrett Smith
07-03-2008, 07:07 AM
Nice job Sarena!

Arden Cogar Jr.
07-03-2008, 10:27 AM
Good Work Dave.

I had a horrible performance at the STS Finals. My worst in years. I've sorted out what happened and it was about 1/2 physical and 1/2 mental. Won't let that happen again. That's for sure. I've got about a dozen more contests this season, so I'm going to keep my chin up and move forward.

I had a good PR for me yesterday. I OHS'ed 205 for an easy 2. I know it's not much, but I've been dealing with a sore left knee that's kept me from doing full squat cleans and squat snatches. Power versions don't bother me. And what's even more weird is that I can front squat and OHS out of the rack with no pain. Living and learning. That's the key.

Given that I outweigh Garret by a good 50 pounds I've got a long way to go, comparitively speaking.

Excellent work at the ECG Sarena. I wish I could have been there. The federal court pre-trial conference that kept me away resulted in the case getting resolved (gotta love those federal court judges and how they put the screws to people - when it's not you or your client). Coach Randy was there for the weekend comp and told me it was a great time.

All the best,
Arden

Hey Arden, how did the Games go?

PR's du jour.

1) Front Squat 325, just started working these again last week so I'm pleased with any change

2) DL 470x3 these were easy so we followed up with pulls from blocks just below the knee with the same weight, these were evil

Arden Cogar Jr.
07-03-2008, 10:29 AM
Sarena,
did anyone get any video footage of the comp? I've love to see what happened.

Again, great job!!

All the best,
Arden

At East Coast Gold Oly camp this week--
Finally got a 42kg Clean (PR from 39), then today PR'd (at a state of utmost fatigue--4 days or 2 workouts daily) C&J at 40kg. Never hit 40 together yet so I am happy.

Hadnt done any jerks in a while due to a shoulder injury. I also finally switched completely to split snatches at it feels better on shoulder and I hit 28kg. My max SN is 30kg but thats been 3 months plus and not a split snatch!

sarena kopciel
07-03-2008, 05:20 PM
Got home a little while ago from camp. Talk about fatigue and need for bodywork!! That is a major understatement:-)

A 46 year yo body being pushed to its limits for 5 days running. Anyhow today there was a little competition and I PRd my FS--again the last thing of the day--at 66kg (from 63.5 back in March! A little jump but enough for me. Failed the 67 twice.

And I am finally able to do BB windmills again with a 15kg bar. I had stopped for a long while due to shoulder instability.

Arden, about video footage--there was some taken of individual lifters to use for video analysis/feedback. I dont know about getting it though. I want my own thats for sure and if I get it, I can share!

Arden Cogar Jr.
07-04-2008, 05:28 PM
Sarena,
Good news. Please share. Good work as always.

After my implosion last week, I took a few light sessions and decided to try some stuff this workout. I started with power snatches, which sorta sucked, but that's not the PR stuff. The PR stuff came when I pulled the thumb out on the olympic high par squats and the conventional deads.

In the olympic high bar squats Went 135x5, 255x5, 345x4, 425x3, 475x2 then called it.

Then in the conventional deads went 135x5, 255x5, 345x4, 435x3, 525x2, 645x5.

The top two sets on the olympic squats and the conventional deads were PRS. I'm pretty pyched.

I also played with some kb's at the end doing some lccj with 40s, 32s, 24s, and 12s. Not much puff these days.

Here's the footage:

http://www.youtube.com/watch?v=YGcvywXVc_Q

All the best,
Arden

Garrett Smith
07-04-2008, 05:38 PM
Beastly. Strong work, Arden!

Dave Van Skike
07-04-2008, 06:29 PM
now that is pulling. All my 1RM goals just got reset to 5's. inspiring work, Arden.

Derek Weaver
07-04-2008, 08:14 PM
I agree with Dave... that's insane Arden. Way to go. Maybe re-thinking if I will post any of my (hopefully) upcoming PR's... that's insane.

Very impressive

Arden Cogar Jr.
07-05-2008, 09:30 AM
Beastly. Strong work, Arden!

Thanks Garrett. Lots of pent up hostility since last weekend. I'm feeling it today.

:-D

All the best,
Arden

Arden Cogar Jr.
07-05-2008, 09:31 AM
[QUOTE=Dave Van Skike;33888]now that is pulling. All my 1RM goals just got reset to 5's. inspiring work, Arden.[/QUOT

Thanks dude. Means a lot coming from you. I choose to do 5s and over because I'm getting old and singles scare me. Ya know? More chance of injury, etc.

All the best,
Arden

Arden Cogar Jr.
07-05-2008, 09:35 AM
I agree with Dave... that's insane Arden. Way to go. Maybe re-thinking if I will post any of my (hopefully) upcoming PR's... that's insane.

Very impressive


Derek,
Please post. Please. We feed off one another and everything is inspirational in it's own light. I've got 25 years of strength training under my belt. You should see my snatches and squat cleans....they're atrocious. But like everyone here, I have a veracious appetite for learning and improving myself. My craziness only comes out every few months. I can't even think about doing it on any form of regular basis because my body can't take it anymore.

Keep up the good work!!
All the best,
Arden

sarena kopciel
07-05-2008, 07:27 PM
Arden--really nice and beastly.
Kinda disappoints me I spend way more than 2/3 of my life heavy and a fat lazy a**! Just started this stuff less than 2 years and only seriously lifting about 7 months!!

Allen Yeh
07-07-2008, 05:21 AM
Wow.

Dave Van Skike
07-07-2008, 01:27 PM
On today's fresh sheet....335 Front Squat PR,

For you Oly guys that's probably no big deal but for me this represents solid progress in the core stability and flexibilty realm.

I had room to spare on this one so I'm going to pursue a few more weeks of 5 and 10 pound PR's and then go after it hard in August, Am hoping for a 405 FS for early Christmas present.

Also, today is big big big. I'm going to do a bench session this eve....this is the end of a 17 year layoff since I tore a pec in 1992 and have had general shouder f&%kness from MTB racing and wearing a messenger bag for too long. The only benching I've done is the occasional close grip 225 so that my triceps don't actually drip off the back of my arm. I'm nervous.

Allen Yeh
07-08-2008, 04:44 AM
Damn 335 is solid. 405 is crazy.

Arden Cogar Jr.
07-08-2008, 09:44 AM
Good work Dave. 405 would be mad.

How did the Bench go? FYI, I hate benching. i've never been good at it. :o But I'll do it.

All the best,
arden

On today's fresh sheet....335 Front Squat PR,

For you Oly guys that's probably no big deal but for me this represents solid progress in the core stability and flexibilty realm.

I had room to spare on this one so I'm going to pursue a few more weeks of 5 and 10 pound PR's and then go after it hard in August, Am hoping for a 405 FS for early Christmas present.

Also, today is big big big. I'm going to do a bench session this eve....this is the end of a 17 year layoff since I tore a pec in 1992 and have had general shouder f&%kness from MTB racing and wearing a messenger bag for too long. The only benching I've done is the occasional close grip 225 so that my triceps don't actually drip off the back of my arm. I'm nervous.

Dave Van Skike
07-08-2008, 10:12 AM
Good work Dave. 405 would be mad.

How did the Bench go? FYI, I hate benching. i've never been good at it. :o But I'll do it.

All the best,
arden

It was OK. I honestly wasn't expecting much so was pleased to get tight double at 245 and then bomb 270 a couple times in a row before moving on to the band work. Since this was also the first real pressing session of any kind since December i was very pleased not to have jacked up shoulder thsi morning. While thee numbers don't mean much right now, I'll still be happy to put 300 behind me

The problem I see coming up is this, I train with some really good benchers, several masters women with world records and a bunch of the guys benching shirted in the 500-700 range. They all use this real wide PL style press with high arch back and I'm always trying to sneak my hands in narrow and getting busted. If anything, maybe I'll grow triceps..those seem useful.

sarena kopciel
07-08-2008, 07:02 PM
SO I finally got my 30kg Split SN today! First time! Aiming for 35 by my next meet in 3+weeks!

Arden Cogar Jr.
07-08-2008, 07:25 PM
SO I finally got my 30kg Split SN today! First time! Aiming for 35 by my next meet in 3+weeks!

absolutely awesome!!!! keep it up girl.

All the best,
Arden

Arden Cogar Jr.
07-08-2008, 07:27 PM
You know how to do this right. Be patient. It will be yours in no time.

How does board pressing and floor presses feel? I would be under the impression that those two movements would not be as stressful on your pecs until you build up the strength in the area.

Good luck. In no time.

All the best,
Arden

It was OK. I honestly wasn't expecting much so was pleased to get tight double at 245 and then bomb 270 a couple times in a row before moving on to the band work. Since this was also the first real pressing session of any kind since December i was very pleased not to have jacked up shoulder thsi morning. While thee numbers don't mean much right now, I'll still be happy to put 300 behind me

The problem I see coming up is this, I train with some really good benchers, several masters women with world records and a bunch of the guys benching shirted in the 500-700 range. They all use this real wide PL style press with high arch back and I'm always trying to sneak my hands in narrow and getting busted. If anything, maybe I'll grow triceps..those seem useful.

Dave Van Skike
07-08-2008, 09:02 PM
That's good advice..patience. Plus, I really do need to listen to these guys because I really have neglected pressing movements cause they hurt. Floor presses do feel pretty good with DB's anyway. I have never done board pressing work. At the end of the day, the wider style may help, I have sort of freakshow long arms, I'm 5'10" tall with a 6'2" wingspan which is not so great for narrow pressing.

Leo Soubbotine
07-09-2008, 07:07 AM
CFT - 1011 (pr) Was very very sore and surprised that I pr'ed at all.

John Alston
07-09-2008, 07:28 AM
Nice, what's the breakdown?

Arden Cogar Jr.
07-09-2008, 07:45 AM
DUDE.....so kewl to meet another simian. I'm 76" from finger tip to finger tip at 5'10!!! Louie Simmons told me about 20 years ago, and this is a quote, "Hey Lumberjack, those arms might be good for woodchopping and deadlifting, but that's about it."

How does the wider grip feel?

All the best,
Arden

That's good advice..patience. Plus, I really do need to listen to these guys because I really have neglected pressing movements cause they hurt. Floor presses do feel pretty good with DB's anyway. I have never done board pressing work. At the end of the day, the wider style may help, I have sort of freakshow long arms, I'm 5'10" tall with a 6'2" wingspan which is not so great for narrow pressing.

Arden Cogar Jr.
07-09-2008, 07:46 AM
CFT - 1011 (pr) Was very very sore and surprised that I pr'ed at all.


Good work Leo!!! That's awesome.

Dave Van Skike
07-09-2008, 08:08 AM
CFT - 1011 (pr) Was very very sore and surprised that I pr'ed at all.


Nice Work!

sarena kopciel
07-09-2008, 11:54 AM
WOW Leo!! Weekend didnt take a toll on ya?

Derek Weaver
07-09-2008, 02:33 PM
Nothing as good as a 1000+ CF Total or 600+ lb deadlifts for reps, but I got a new PR in "Grace"- 6.09 at a body weight of 153 lbs.

Don Stevenson
07-09-2008, 09:33 PM
200kg/440lb DL

not an all time PR but definitely a PR since this january when i stupidly broke myself doing exactly the same weight.

Felt pretty easy too

Leo Soubbotine
07-10-2008, 08:15 AM
Congrats Don.

John - 392 sq, 154 pr, 465 dl. I was sore as hell from Fran and Angie with ring pullups, pushups and ghd situps and could barely walk so that was a surprise.

Also got a PR as a coach last night:

3 more guys in 1000+ club - 1001 (he barely missed 484 DL - that would've put him at 1056 @ 190 - already existing rip from Fran ripped more), 1010 @ 230 with a 227 press! and 1041 with our first 500 lbs deadlift in the gym!

One girl is getting really close to 600 Total @ 145.

Here we go: http://www.youtube.com/watch?v=dXMBwCAMYXY

Margie Lempert
07-10-2008, 10:56 AM
Ok if I add some more lady love to this thread?

CFT: 425
BSQ: 154 (current max)
Press: 78 (PR)
DL: 195 (current max)
Bodyweight: ~122
I actually didn't get to do my third pull for the DL due to some experimental jazz being performed beneath us, but I think I have 200 in me.

Last time I totaled, which was maybe in January, I was somewhere in the upper 300's.

Leo - do you know what the breakdown is for the women nearing 600? That's incredible!

Dave Van Skike
07-10-2008, 10:59 AM
that's some solid work there...I like your ratio of dead to squat...tells me you're not cutting depth.

Margie Lempert
07-10-2008, 11:07 AM
Thanks Dave! I've been working on my depth and can confidently say that all reps are legit.

Can you tell me more about ratio of squat to dead? What is the ideal and how does that indicate propter depth?

Leo Soubbotine
07-10-2008, 01:32 PM
Margie - she did 200/89/275.

missed 300 on the deadlift - she did too much squat warmups - we need to work on her squat technique a bit more.
Press - she barely missed 101. Her pr is 99 and we were pretty sure it was going to come up.

Dave Van Skike
07-10-2008, 01:54 PM
Thanks Dave! I've been working on my depth and can confidently say that all reps are legit.

Can you tell me more about ratio of squat to dead? What is the ideal and how does that indicate propter depth?


there is no ideal...well actually there is..whatever the world record is for your weight class..that's ideal.

most people of normal proportions beyond rank beginner, not using supportive gear other than a belt will have a DL that is a noticebly higher than their squat. the old powerlifting rule of thumb of an advanced novice male having a 300 bench, 400 squat, 500 dead is the type of ratio you see a lot. There are exceptions to be sure but whenever I see someone post:

305 Squat
155 press
305 Dead

I know they are: A) totally unaware of depth B) have 18" long arms and no hands C) lying.

Hitting depth on your own at limit takes skill and cannot be replicated by squatting to a squishy ball or whatever. I know a number of Masters world record holders (who are also PL judges) and even they need another set of eyes on almost every rep to be certain they hit depth on limit lifts. Hell, even Rippatoe has a vid on his site showing him doing a solid set of ten reps with 315 where several of the reps barely make parrallel, which is not meant as a slam.

I don't want to come off as a fascist about it, depth is important but not so much so that every practice rep leaves a stain on the floor and then when it comes time to go for a max I can't hit depth becuase I've never pushed in practice..that's BS. You should strive for perfect reps but know the difference between almost good enough, and good enough to pass. This neccesarily means you're going to miss reps. That's OK.

that was probably a bit long. sorry

Arden Cogar Jr.
07-10-2008, 02:08 PM
Awesome observation. And completely agreed.

Derek, Don and Margie - awesome work.

All the best,
Arden



there is no ideal...well actually there is..whatever the world record is for your weight class..that's ideal.

most people of normal proportions beyond rank beginner, not using supportive gear other than a belt will have a DL that is a noticebly higher than their squat. the old powerlifting rule of thumb of an advanced novice male having a 300 bench, 400 squat, 500 dead is the type of ratio you see a lot. There are exceptions to be sure but whenever I see someone post:

305 Squat
155 press
305 Dead

I know they are: A) totally unaware of depth B) have 18" long arms and no hands C) lying.

Hitting depth on your own at limit takes skill and cannot be replicated by squatting to a squishy ball or whatever. I know a number of Masters world record holders (who are also PL judges) and even they need another set of eyes on almost every rep to be certain they hit depth on limit lifts. Hell, even Rippatoe has a vid on his site showing him doing a solid set of ten reps with 315 where several of the reps barely make parrallel, which is not meant as a slam.

I don't want to come off as a fascist about it, depth is important but not so much so that every practice rep leaves a stain on the floor and then when it comes time to go for a max I can't hit depth becuase I've never pushed in practice..that's BS. You should strive for perfect reps but know the difference between almost good enough, and good enough to pass. This neccesarily means you're going to miss reps. That's OK.

that was probably a bit long. sorry

Ari Kestler
07-10-2008, 05:16 PM
Did CFT for the first time today after about 6 weeks of CF

745

BS 275
SP 145
DL 325

Margie Lempert
07-12-2008, 06:09 AM
That was definitely not too long Dave. Much appreciated. I was, for quite a while, imagining that I was getting below parallel no problem. When my coach pointed out the truth of the matter and I started getting lower, I could absolutely feel the difference, ie damn that's hard! But I also am getting a hell of a lot stronger.

And Leo, that breakdown is pretty amazing. I am inspired.

Derek Weaver
07-13-2008, 02:17 AM
Was challenged to do Grace again today... and I took it, which sucked because with some of my other Oly work that's a lot of work for one week.

Brand New PR of 5.41... 28 seconds faster than Tuesday.

The difference? I had a challenge on the table today, where as on Tuesday I just wanted to do it. I don't see me knocking this one down anytime soon though.....

Dave Van Skike
07-13-2008, 08:43 AM
Was challenged to do Grace again today... and I took it, which sucked because with some of my other Oly work that's a lot of work for one week.

Brand New PR of 5.41... 28 seconds faster than Tuesday.

The difference? I had a challenge on the table today, where as on Tuesday I just wanted to do it. I don't see me knocking this one down anytime soon though.....

Noice. That seems like a big jump for a sub 10 min effort. Are you juicing Derek?:D

Derek Weaver
07-13-2008, 03:23 PM
Maybe my "supplements" are spiked Dave... you know Fish Oil, lots of meat and veggies... lots of chemical tampering going on there:D

Thanks for the kudos. I was kinda pissed Tuesday cause I knew I had more left in the tank, but just couldn't grind it out. Yesterday I was in an ornery mood all day and took it out on the barbell.

Dave Van Skike
07-13-2008, 03:40 PM
Maybe my "supplements" are spiked Dave... you know Fish Oil, lots of meat and veggies... lots of chemical tampering going on there:D

Thanks for the kudos. I was kinda pissed Tuesday cause I knew I had more left in the tank, but just couldn't grind it out. Yesterday I was in an ornery mood all day and took it out on the barbell.

context is everything...a little competition, a little anger, a little Pantera..that's all you need.

Patrick Donnelly
07-13-2008, 08:09 PM
Within the past two weeks or so:

(18 year old, 6'2, 190lb male)
- 250m erg sprint 42.3s
- 500m erg sprint 1:30.1 (~3 weeks ago)
- adv. tuck back lever hold, 3s
- one wall HSPU, head to the floor
- 5s freestanding handstand
- backsquat 5RM 205lbs
- OHS 1RM 185lbs
- 5 OHS with a 45lb 4"x10' slosh pipe
- snatch 150lbs (I've fixed the scoop, but not the early arm pull.)
- deadhang chin-ups, lower chest to bar (~3 weeks ago; I wonder how hard you have to pull to get over for a pronated grip MU.)

Allen Yeh
07-13-2008, 08:57 PM
nice.

Dave Van Skike
07-16-2008, 09:16 PM
very strange PR... 365x3 low, low box squat...very easy. thing is, i have only been doing front squats for a month so this was weird feeling.

Gittit Shwartz
07-17-2008, 03:56 AM
70 kg deadlift!!! That's 154 lbs for you crazy Americans! I only deadlift sporadically but this is a PR by at least 10 kg. I'm sorta stunned (but in a good way :) )

sarena kopciel
07-17-2008, 04:43 AM
70 kg deadlift!!! That's 154 lbs for you crazy Americans! I only deadlift sporadically but this is a PR by at least 10 kg. I'm sorta stunned (but in a good way :) )

NICE, looks like those suggestions of rest and supplementation were worth it:)

Don Stevenson
07-17-2008, 05:50 PM
Tuesday

DL 205kg - just missed 212kg

Again not an all time PR but a PR this year coming back from injury.

We've also just bought a GHR for our weightlifting gym and depsite the place being full of state and national level weightlifters i'm one of the few people who can actually do a proper GHR without face planting!!!

Derek Weaver
07-17-2008, 07:11 PM
Good job Don and Gittit... two DL PR's posted here in a couple of days.

205 kg is pretty freaking good Don, and the 70 kg by Gittit is animal.

Hopefully if my hip holds up I'll have a new PR to post here in 2 weeks... we shall see...

Keep it up everyone.

Patrick Donnelly
07-18-2008, 08:36 PM
very strange PR... 365x3 low, low box squat...very easy. thing is, i have only been doing front squats for a month so this was weird feeling.

More front squats! (I never understood it until I began doing more.)



A month ago, as my 27th workout in 22 days of weightlifting/gymnastics strength training:
15-11-7 reps for time:
- thrusters, 95# (backsquat style)
- pull-ups
Time: 5:20

Two days ago, as my 29th workout in 23 days:
15-11-7 reps for time:
- thrusters, 95# (front squat style)
- pull-ups
Time: 3:53

I never let go of the bar during the thrusters or the pull-ups. Though, I did pause once with the bar on my back during the 11 set thrusters, and once with it overhead in the 7 set thrusters. Any other rest was breaths between exercises, and one quick chalk-up. The front squat thrusters felt much better than the backsquat ones, now that I was able to get deep on each rep. The limiting factors were being a wussy between exercises, and lack of bar speed. While my grip was dead at the end, it didn't fail during the workout.

I wasn't feeling nearly demolished at the end of this three week cycle as I was last time, despite the fact I've only been getting ~6 hours of sleep lately. (Bad, bad! I know!) I actually spent the last few days really trying to force myself into overtraining on short notice, since I know I won't get a workout in for the next four days. Yesterday's 5x5 deadlifts came close... Haha.

Good stuff.

Dave Van Skike
07-19-2008, 10:27 PM
More front squats! (I never understood it until I began doing more.)


apparently there are limits..bombed today going for a PR in DL..three f'ing times. diagnoses...not enough back squats, front squats are good when they're heavy but mine are (comparatively) weak next to my dead...load is still load and I really need to get back to heavy box, pause and zercher squats.

Paul McKirdy
07-21-2008, 06:04 AM
3 weeks of box squats and sled pulling = +20 PR DL to 520#s. That is if you had never done box squats or sled pulling before. :) Want to hit 600 in the next year.

I still need to rotate in Zerchers.

Starting some chain-weighted GHR now too.

Allen Yeh
07-21-2008, 06:29 AM
Wow that is awesome.

Dave Van Skike
07-21-2008, 10:55 AM
3 weeks of box squats and sled pulling = +20 PR DL to 520#s. That is if you had never done box squats or sled pulling before. :) Want to hit 600 in the next year.

I still need to rotate in Zerchers.

Starting some chain-weighted GHR now too.

Word. 520 was the exact number I was chasing Saturday..Ha!

I did low box pretty regularly until May and haven't hit it since..I've seen folks get a lot of carry over to DL from a high box and SSB, will try that Wed.

Sled you say? sounds good. you loading it heavy as a core movement or conditioning work after?

Paul McKirdy
07-21-2008, 12:30 PM
Cool! I had to attempt it three times and then locked out satsifactorily to myself. First time was hellish and hitching, second time a hitch and a half, then a training peer mentioned weight dangling forward form breakdown, third time weight to legs cue and went up with no hitch and even easier! First time I ever felt my hamstrings flex.

This might need to be another forum post but I'll at least get the outline the sled work done so far here.

Over the past month I have been read everything I could get my eyes on from Westside Barbell - Louie. I have incoroprated sled work at the beginning of the workout, haven't tried it at the end yet and wow I dunno if I could pull at the end that might be interesting, either as a heavy squat\deadlift conjugate or as a warmup GPP work capacity training prior to box squats on Tuesday and Saturday. Tuesday is usually always heavy chain-loaded day and have recently added speed band work as the Saturday squat workout instead of chains again. Chains I go real low, band speed work I raise up to just below parallel same width on both. My POS chain and knees have never felt better.

Fortunately the gym at which I train has several sleds. I open up with 50 yards pushing the Predator II from Elite FTS, then with another sled they have I do 50 yards pulling forward facing and then 50 yards pulling rear facing then 50 yards pulling from ankles rear facing then 50 yards pulling front-facing from ankles then another 50 yards heavier on the Predator II. This is a GPP routine with weights only heavy enough to make a fast very long reaching walking stride cause me to pant heavily by the end of 50 yards.

I do the pulling with a thick-rope pull-down machine rope(manilla colored about 3-4 feet long, like a 2inch diameter, huge rope) carabinered to the sled, keep hands at waist-levelish. Talk about a full body work-out. Between pulling forward-facing and rear-facing there is no more muscle-engaging complete movements. The effort to keep arms evenly spaced at sides with rope while pulling generates tension in entire upper body while legs are pushing or pulling and of course back and ab stabilizers are holidng everything in place. We're back to the opening of Conan the Barbarian as training, except I'm pulling both front-facing and rear-facing and pushing.

The ankle stuff I do with the same pulling sled I use with the Elite FTS Troy ankle straps. By the time I finish the ankle pulls, wow... On the lighter GPP warmup days I feel ready to go for the rest, on heavy conjugate squat\DL day I feel wiped out, but in after about a 10 minute break I usually do two other conjugate exercises like GHR and reverse hyper.

It might be time for me use this as an excuse to get a good digital cam-corder and record a session. :) There are more sled workouts I want to experiment with and I want to try a heavy wheel barrow soon too. I will spin on the push, rope, ankle and push for another 2 week wave then test-switch in other sled-stuff. Though this current sled series is extremely "complete", and as I get heavier with it, I can imagine even more novice-curve results.

Can you tell I am liking me some sledding so far? :cool:

I am brain dead today. SSB?

Chris Stowe
07-21-2008, 01:00 PM
On the backside of my ME 5x5 day today, I hit 195 C&J for 5. I was pretty happy about it. Thought I would put it up here on the site. I am 69in, 190lbs, 33yr old male. This is my first go at MEBB after about 1.5 years of Crossfitting. This site is a great resource, and I am very thankful to have finally found my way to it.

Dave Van Skike
07-21-2008, 02:31 PM
Thanks Paul.

SSB=safety squat bar...it's evil.

Sounds like a ringing endorsement for the sled. We've got a 70' stretch of concrete..I pull a milk crate full of 150 pound dumbells and small plates with two 70 pound chains draped over it...it's not super heavy but it's got a fair amount of friction. 4 or five sprints make a good "finisher". Would love to try a prowler push.

since we don't have a ton of weight one of the htings I like to do is use a "rolling thunder" handle to pull the sled one handed...it sort of makes a unilaterla stres thing and helps my grip a little.

Dave Van Skike
07-21-2008, 02:32 PM
On the backside of my ME 5x5 day today, I hit 195 C&J for 5. I was pretty happy about it. Thought I would put it up here on the site. I am 69in, 190lbs, 33yr old male. This is my first go at MEBB after about 1.5 years of Crossfitting. This site is a great resource, and I am very thankful to have finally found my way to it.


Nice work Chris. I'm no Oly guy but a set of 5 with BW+ on clean and jerk sounds good to me.

Paul McKirdy
07-21-2008, 07:56 PM
Nice! That finish sounds killer. One Saturday after speed set band box squats I am going to have to finish on the sled with sprints. That is gonna be murder though, I'll just go out back and lay in the grass afterwards. That way the ants and grasshoppers can finish whatever is left.

No doubt about the SSB, that's another mentioned a lot around the PL arena, I need to pick it up as well and the cambered. I am still a kid in the candy store for the past 6-12 months since finding all this new information. I always tohught I knew a bit about strength, but humility is a good thing as long as it is put to work quickly :p, and man was I humbled.

Ditto congrats on the BW C&J. I still do light cleans 3x3 on some days. Very nice assistance for the DL as well. Have quite a bit to go to get to my BW yet though.

Train on!

Steven Low
07-28-2008, 10:03 PM
1. +170 lbs dip couple weeks ago
2. 2 one arm chins w/ both arms yesterday
3. double bodyweight pullup today. finally.

Derek Weaver
07-28-2008, 11:06 PM
Steven
That double BW pull up is huge no matter what your body weight is. Wow.

Good work.

Allen Yeh
07-29-2008, 07:52 AM
Nice work!

Paul McKirdy
07-29-2008, 01:06 PM
"Now that is strength, boy, THAT is power!"

That's what I am working on, pullups, pullups and more pullups. While doing POS chain work and GPP like sledding and soon to be wheelbarrowing.

Steven, got some one sentence advice on doing more and heavier pullups besides doing more pullups? :)

Twice bodyweight, that is amazing!

Steven Low
07-29-2008, 06:17 PM
"Now that is strength, boy, THAT is power!"

That's what I am working on, pullups, pullups and more pullups. While doing POS chain work and GPP like sledding and soon to be wheelbarrowing.

Steven, got some one sentence advice on doing more and heavier pullups besides doing more pullups? :)

Twice bodyweight, that is amazing!
Work a variety of different stuff. Basically, what I like doing with my training is focus on 2 goals of each pushing, pulling, posterior chain -- the 3 major movement chains of the body.

So for pulling I was focusing on one arm chin fairly recently as well as 2x bodyweight pullup. As you know, pulling muscles are a system and the training tends to overlap well (along with cross and front & back lever work). So what I did for the past few cycles was focus on OAC + weighted pullups + some front lever stuff, OAC statics with and without weight @ the top (my weak point) and some other stuff.

IMO the great part about this system is if OAC is kicking your elbows to crap you can transfer over to some front lever work to let them rest. You don't have to necessarily back off significantly to rest as much as find another exercise that still lets you hit most of the specific "chain" muscles you want to work on. Helps to keep training frequency high but allows rest of your beat up body parts.

What I've found especially with upper body chains pushing and pulling is that you MUST work both at the same time. I initially was working tons of planche stuff but stalled out because my muscles would not get stronger cause I was barely getting any pulling work. Once I evened out my training (and even emphasized pulling a little bit more) my pressing strength as shown by the dips has skyrocketed and my pulling strength has ratcheted up as well.

Aiming for that dips +200 lbs. That would be beastly. :)

Gittit Shwartz
07-30-2008, 02:29 AM
1. +170 lbs dip couple weeks ago
2. 2 one arm chins w/ both arms yesterday
3. double bodyweight pullup today. finally.

Wow! Good stuff!

Frank Needham
07-30-2008, 05:14 AM
1. +170 lbs dip couple weeks ago
2. 2 one arm chins w/ both arms yesterday
3. double bodyweight pullup today. finally.

That is just sick. Recognizing that I need to get stronger in the pull up area I began to do 5x5 pull ups with added weight. I'm at BW + 20 lbs now. How did you approach your weighted pull ups on the way to 2xBW?

Steven Low
07-30-2008, 10:13 AM
That is just sick. Recognizing that I need to get stronger in the pull up area I began to do 5x5 pull ups with added weight. I'm at BW + 20 lbs now. How did you approach your weighted pull ups on the way to 2xBW?
Last summer did a cycle with 4 weeks (well, 6 weeks but didn't start OAC until 3rd week) of Mon-Thurs OAC negatives (~5-15 volume each arm depending on how I felt) + Fri testing weighted pullups. Went from 3x3 55 lbs to 5x3 90 lbs. Right off the bat honestly if you can do OAC work without blowing up your elbows it's a great idea. If you've had or are dealing with elbow problems probably not such a great idea.

5x5 is too much volume IMO to allow good increases. 3x5 is more than enough. IMO try some linear progression (add in 2.5 lbs per session if you can't add 5 lbs). If you already are failing in linear progression so some simple undulating periodization: 3x5 mon, 5x3 Wed, 8x1 Fri or something along those lines. Can even mix it up to do 3 RM mon, 5 RM wed, 1 RM fri.. doesn't really matter that much. Also, I like a one or two weighted negatives before doing your work sets with ~1.2-1.25x your max for 5s each or so. Helps to prime muscles to get ready for heavy pulling; well, at least I find I do better with it.

I plan my cycles at 5-6 weeks before taking a much needed rest break which helps significantly. Once it starts getting up don't be afraid to go harder (more workouts in days as opposed to more volume). Recently, did a cycle of 18 workouts in 14 days (2/1/2/0/2/2/0 times two) before my rest week last week and after that rest week I pulled those two PRs. That's probably too intense for you but even if you're used to like 5 workouts a week you can up it to like 6-7 and see similar results (note even though workout freq increases volume of actual workout decreases; for example, normally if I would do a total of 30 reps pulling and pushing, the workouts often go down to 15-20 reps pulling and pushing with higher frequency). Even though it's less volume you tend to be "fresher" after a longer break and thus better work for strength + CNS (as long as you don't push failure).

Just persistence though as it's not going to come overnight. Since I don't focus specifically on a goal or statics that much mine tend to end up taking longer than usual. 55 lbs to 2x bodyweight took me basically a year or so; might take longer if you're heavier than me which you probably are so it's all about keeping plugging along.

Uh, I think this post was too long.

Thx Gittit, Allen, Derek

Frank Needham
07-30-2008, 11:03 AM
If you don't mind I'm going to cut and paste this into another thread to continue the discussion a bit. I don't want to ball up the one we're in too much.

Patrick Donnelly
07-31-2008, 05:31 AM
Finally got a 1.0x bodyweight power clean.


Steve, solid work with the pull-up. Did you beat Jim Bathurst to it?

Garrett Smith
07-31-2008, 07:48 AM
Last night at adult gymnastics class:

Free-standing (no wall) handstand, about 20 seconds. No hand-walking, completely static.

I was a happy boy. 1/3 of the way to the 1 minute goal.

Nice job, Steven!

Steven Low
07-31-2008, 08:13 AM
Finally got a 1.0x bodyweight power clean.


Steve, solid work with the pull-up. Did you beat Jim Bathurst to it?

Yep. Well, technically he also killed me in dips although he didn't know we were racing for that one either (by going like +20 lbs over bodyweight) while I had trouble barely pushing out bodyweight last year.

Beat him by ~10 lbs in this one. :)


Last night at adult gymnastics class:

Free-standing (no wall) handstand, about 20 seconds. No hand-walking, completely static.

I was a happy boy. 1/3 of the way to the 1 minute goal.

Nice job, Steven!

Nice yourself. 20s handstand is great; now, I just hope your handstand form was good. :)

Garrett Smith
07-31-2008, 09:40 AM
My first free handstands of a workout are always the best ones. Still need to hollow/close the shoulders a bit more in general, especially as I fatigue, but I'm not entering any handstand form judging competitions anytime soon...

I'm looking forward to testing my OH press after I get the 1min. handstand...to see what kind of carryover that type of isometric/stability training has (nearly by itself, as I'm doing almost no other pressing except for yoga and the occasional ring work at 1x/week gymnastics class). Should be interesting!

Timothy Holmes
08-02-2008, 03:49 PM
Nice work, Dr. G. I've been doing some handstand practice too. I was inspired by some videos of elite pole vaulters using gymnastics as a major part of their training. Reminds me of being a kid again, doing random stuff like handstands whenever I felt like it... :)

Hopefully I'll have a few more PR to post over the next couple of weeks:

pole vault, yesterday: 3.15m
handstand, day before: 13 seconds.
OH squat, thurday: 72.5kg for 2 reps

Derek Maffett
08-07-2008, 01:30 PM
Full ROM HSPU. Yet again this strengthening of my HSPU can be attributed to sitting around doing absolutely nothing (in this case, due to a hamstring injury still being rehabbed). Recent work has been SS switching over more recently to olympic weightlifting.

I'm happy about this one - it's been a long time coming.

sarena kopciel
08-07-2008, 06:03 PM
Full ROM HSPU. Yet again this strengthening of my HSPU can be attributed to sitting around doing absolutely nothing (in this case, due to a hamstring injury still being rehabbed). Recent work has been SS switching over more recently to olympic weightlifting.

I'm happy about this one - it's been a long time coming.


SWEET!

Paul McKirdy
08-07-2008, 06:18 PM
Does 2 1/2 pitchers of Guinness count as a PR?

Light-weight ;)

Patrick Donnelly
08-10-2008, 08:47 AM
9 overhead squats yesterday with the 45lb 4"x10' slosh pipe. Might need a 6"x10' sooner than I thought.

Dave Van Skike
08-10-2008, 05:18 PM
big first for me....i taught my cousin the powerclean and push jerk. (don't gimme any crap about the full lifts, i don't know them enough to teach and he didn't ask) He's a martial arts guy and in about a hour and a half got him up to bodyweight for reps in both movements although he had a rough time putting them together...the guy is pretty skrong and very explosive right off the bat.

Allen Yeh
08-11-2008, 07:10 AM
big first for me....i taught my cousin the powerclean and push jerk. (don't gimme any crap about the full lifts, i don't know them enough to teach and he didn't ask) He's a martial arts guy and in about a hour and a half got him up to bodyweight for reps in both movements although he had a rough time putting them together...the guy is pretty skrong and very explosive right off the bat.

Nice.

Nothing wrong with power movements, I suck at the power clean, trying to remedy that right now.

Patrick Donnelly
08-11-2008, 11:47 AM
80lbs 1RM chin-up. Finally, moving on up.

big first for me....i taught my cousin the powerclean and push jerk. (don't gimme any crap about the full lifts, i don't know them enough to teach and he didn't ask) He's a martial arts guy and in about a hour and a half got him up to bodyweight for reps in both movements although he had a rough time putting them together...the guy is pretty skrong and very explosive right off the bat.

Nice work, for both you and him.

Don Stevenson
08-12-2008, 04:18 PM
Some bloody good PR's all round in the last couple of weeks!

Dave, good work, unless you are a competitive O lifter the power movements are pretty much all any athlete will ever need and teaching the full movements takes a fair bit of experience.

Pat McElhone
08-13-2008, 02:59 PM
I did something alittle different yesterday.

Bench Press, immediately followed by weighted chin-up
170/BW x5
185/BW+15 x5
205/BW +35 x5
225/BW +55 x5
235 (only got 4)/ BW +65 (only got 4)

I weighed 170, so both lifts were always the same weight. I am happy that I have finally achieved a balance between upper body push and pull.

Derek Weaver
08-13-2008, 05:29 PM
I posted this in my workout log, but I hit a *just shy* of body weight 5x5 hang clean.

It's a PR because a) my grip was failing me after the first 4 sets and b) I've never done ME hang cleans (I think I'd only done them in a hero workout with something like 95 lbs. as "rx'd")

Yael Grauer
08-14-2008, 10:01 PM
I GOT MY FIRST PULLUP!!!! Does it still count if you're standing on your toes before you go up? I think it counts because even on my toes the bar is still a good six inches above my head. OMG this is so exciting!!!!!!! I have to have someone watch me to make sure I'm really doing it though. I'm pretty sure it's a dead hang

I wanna thank... my brother, who got me the gift certificate with which I bought the pullup bar... my boyfriend, who would help me with assisted pullups when I made him (which was every time he came over and used my pullup bar), and my chiropractor from two years ago who helped fix my brachiaradialis and my bicep injuries which I got from trying to do too many pullups.

sarena kopciel
08-15-2008, 05:44 AM
I GOT MY FIRST PULLUP!!!! Does it still count if you're standing on your toes before you go up? I think it counts because even on my toes the bar is still a good six inches above my head. OMG this is so exciting!!!!!!! I have to have someone watch me to make sure I'm really doing it though. I'm pretty sure it's a dead hang

I wanna thank... my brother, who got me the gift certificate with which I bought the pullup bar... my boyfriend, who would help me with assisted pullups when I made him (which was every time he came over and used my pullup bar), and my chiropractor from two years ago who helped fix my brachiaradialis and my bicep injuries which I got from trying to do too many pullups.


CONGRATS!!

Allen Yeh
08-15-2008, 05:52 AM
Congrats!

Yael Grauer
08-15-2008, 06:15 AM
Thanks! Only took two years...

sarena kopciel
08-15-2008, 06:18 AM
Thanks! Only took two years...

or just a blink of an eye;)

Leo Soubbotine
08-16-2008, 11:15 AM
Finally!

200 kg total - 87.5 snatch & 112.5 c&J! Haven't been doing much full lifts at all and am ridiculously sore today, so that came as a surprise!
Everything felt very strong and crisp. Much better than it used to be.

Seeing 95 and 120 kilos soon!