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Arien Malec
04-03-2008, 04:27 PM
Thought I'd put my log out there to put some pressure on myself to hit my goals :)

Some history for this log:

I was an endurance athlete from an early age (did 7 mile races from the age of 6 years) and was generally a skinny/fat kid through most of my lift.

Some years of frequent business travel and expense accounts changed skinny/fat to just fat. I topped out at about 205 lbs at 5'11" before I decided I needed to change things.

Discovered low carb living, and through a mixture of cardio work, machine-based strength training, and low carb eating, got my weight down to 185.

Transitioned to free weights in February of last year, and pretty quickly got my weight down to 165, and then grew back to 185, with lower body fat.

My squat has grown from 125# to 230# and my deadlift from 95# to 315#, in a little more than a year.

I got interested in CF about 9 months ago, and through that, in Olympic style weightlifting. I learned form at a class Jim Schmitz taught at Crossfit Oakland, and trained a few times in the training sessions he holds in South SF, but the commute there is hard on my work life, so I mostly train in my home gym. (I'd love to figure out an approach to get more frequent coaching).

My current goal is to snatch my bodyweight and C&J 1.25 BW. My current snatch max is 115 and C&J is 145, so these are somewhat lofty goals.

I've got a couple of (somewhat conflicting) secondary goals: to raise my bodyweight to ~200 and cut bodyfat to <10%, but after playing around with both mass gain and leaning out, I've decided to stick with the strength goal, and let the other two figure themselves out for the time being.

Arien Malec
04-03-2008, 04:39 PM
The last cycle (the one that began Feb 25th, 2008) was absolutely fantastic for me. I loved lifting heavy, hitting singles and generally working the basic lifts all the time.

My snatch went from 95# to 115#. My previous 1RM PR for the power snatch had been 105#. After the last cycle, I can now snatch as much as I can power snatch. I'm hoping another classic lift focused cycle will bring my snatch over my PS.

My jerk went AWOL some time ago, after an ill fated experiment with IF. My basic problem with IF is eating enough -- after an IF session, I basically have no hunger and never catch up the next day. The result, for me, was declines in all my lifts and my jerk especially suffered.

After this cycle, my jerk slowly recovered. At the end of the cycle, I hit a max C&J of 145#. I can basically muscle clean the 145#, so my jerk is still, by far, my limiting factor.

My FS max went from 185# to 190# and my BSQ max went from 225# to 230# (my last BSQ single test was in the context of a CFT many months ago, and the 230# was tested after heavy snatches and cleans, so I probably improved more than that).

Looking to get my FS to 205# this next cycle.

Arien Malec
04-03-2008, 04:47 PM
Basic lesson: the combination of tabata squats on Friday (hotel room in the morning), heavy front squats on Saturday, skiing on Sunday and Monday, and heavy back squats Monday night is an absolute killer.

I haven't felt this unrecovered since I started CF about 6 months ago. I've been crashing at work, my quads are all in a knot, and I'm basically enjoying the hell out of the current rest day today.

Yesterday was OK, despite the DOMS I was working through, but Tuesday was just brutal, despite the low weight and volume (I did Monday's WOD at 9PM, and Tuesday's at 7:30 AM). Interesting thing: the front squat 5x2 got easier over the 5 sets, not harder. CNS beats muscle exhaustion, I guess.

My goals for this cycle are to move my FS to 205#, my BSQ to 245# and my jerk to 155#. My snatch and clean can take care of themselves, this cycle. I figure if I can hit the strength numbers above, I'll hit some nice PRs for the next Bulgarian cycle.

Arien Malec
04-05-2008, 01:44 PM
Thursday's workout felt good -- nice to keep things moving and fresh. OHS especially were nice, as I haven't done them in a while. Did 95#x3x3, tried to keep them low with good form. Skipped the metcon, as I have all week, due to being a bit of a mess.

Had high hopes for today's workout, but nothing doing.
sn: 65x2, 85, 95, 95, 105 ps, 105, 115f

115 was my PR from last cycle; would have been nice to hit it. Should have done 110 and finished with some success

c&j: 115, 135, 145 failed jerk, reattempted, and failed jerk again.

145 was also my PR from last cycle, again, should have done 140.

bsq: 145, 185, 225 failed, 225 failed.

I was a bit surprised to fail 225, but perhaps should not have been. I'm consciously trying to get low; perhaps my 230 PR from last cycle was stopped a bit high.

Just wish getting stronger were a bit easier for me :-)

Pull-ups, did deadhang, since I can't kip. 5, 4, 4 (my pullups suffered from my mass gain experiment of a few months ago -- trying to get them back).

Standing ab-wheel roll-outs, to a wall just short of full extension. 3x12

Arien Malec
04-07-2008, 12:16 PM
Sunday I spent every moment I could foam rolling. I hurt all over, but especially the quads (upper and lower attachments) and the IT band. I've never been this sore foam rolling before.

Today my warm up was accompanied by many fewer clicks and pops in my knees. Reminder to self: keep foam rolling and prevent things from getting this bad. Treat clicks and pops as an abnormal situation, requiring treatment.

Monday:

fs: 165x2x3. Felt good, atg. Focusing on keeping my right elbow up -- some hand pain from catching my cleans wrong

chp: 165x2x2: Should have done 160 -- couldn't get the bar high enough.

pp: 125x2x2, failed the second set. 120x2x3: felt strong. Focused on keeping the push vertical -- finding that I'm trying to push too hard and getting the bar out in front. Less push but more vertical works better :-)

pullups: 5, 4, 4

tgu situps: 24kgx4@x3: hurt from Saturday's ab wheel roll outs.

Will probably miss tomorrow due to travel...

Arien Malec
04-09-2008, 10:33 AM
Skipped the Tuesday workout -- figured that getting more than 3 hours of sleep would be better than getting training in.

bsq: 200x2x3. Much harder than I expected based on how 195 felt last week. Didn't get as good depth as I wanted. Looking forward to the rest week.

shp: 125x2x2 Felt quick and strong.

rack jerk bknk: went up to 145. Fear kept me from going higher....

Metcon was ultra fun -- did jumping pullups instead of kipping and knee ab wheel rollouts instead of situps. Felt good to get my heart rate up.

Arien Malec
04-11-2008, 09:24 AM
Muscle snatch complex: went up to 85#
Clean complex: 105
Also did some light tall snatches and cleans at 65# and 95#

Cut the metcon back: 2 rounds of (20 24kb kb high pulls + 10 ring rows)

John Alston
04-11-2008, 11:35 AM
shp: 125x2x2 Felt quick and strong.

rack jerk bknk: went up to 145. Fear kept me from going higher....



Fear is the mind killer.

Arien Malec
04-12-2008, 09:43 AM
I will face my fear. I will let it pass over me and through me...

sn: Failed 105. WTF? Felt uncoordinated. No pull, no speed getting under
c&j: Cleans felt like the snatches. Basically ended up muscle cleaning the weight. Jerk felt strong, almost hit 145#.
fs: new PR of 195#, after just failing 200#
chins: 5, 3, 2 (arrghhhh)
ghd situps with twist: did 3x6, holding 24kg kettlebell. Did it on a medicine ball, which was rather amusing, because just keeping my balance prevented me from hitting the lateral stabilizers to the extent I was hoping.

All in all, an odd day: I felt strong on the squats, and a klutz on the core lifts.

Looking forward to the down week, and looking forward to another bulgarian cycle after that so I can get my technique back. Wondering when my chins and pullups will improve....

Arien Malec
04-14-2008, 10:06 AM
Straightforward day:

fs: 175x1x2
shp: 135x1x2
pp: 130x1x4
pullups: 5,4,4 (when oh when is that 6th rep going to come...)
weighted situps

Arien Malec
04-16-2008, 05:56 PM
Tuesday: travel day, had access only to the hotel gym, which didn't even have dumbbells. Arghh. Did tabata intervals on the cycle, and tried full out tabata pushups, but lasted three rounds before muscle failure.

Another miserable trip from hell -- canceled flight from Spartanburg, SC, tried to get back through Chicago, but missed the connection there, ended up in a dirty motel for 5 hours of sleep....

Wednesday: CA WOD
sn 85#x1x3
c&j 115#x1x3
bsq 195#x1x2

CA Metcon, did 3x (20 x 45# sandbag high pulls + 10 ring rows)

Arien Malec
04-19-2008, 10:00 AM
Thursday: felt like a total klutz on the snatches. Banged up my knee, dropped the ridiculously light weight, etc. C&J was fine.

Today:
sn: same deal as Thursday. Gave up and did power snatches, hit a PR of 115, but it was ugly....
c&j: couldn't jerk 145. Arghhh.
fs: hit 195, missed 205 three times

Not my day, not my cycle. Hit PRs in fs (195#), pp (130#), nothing else...

Arien Malec
04-21-2008, 07:36 PM
After feeling like a total klutz, I figured I needed more coaching. Given that I had absurd amounts of PTO accumulated at work, and that I'm fortunate enough to live near where Jim Schmitz trains, I went that route.

A brief aside -- in many countries, someone who was three time Olympic weightlifting team coach would be treated like a hero and live off a pension. In the US, I can pay $50 a session to get training under his supervision, and he's still working out if he'll be able to go to see the Olympics this year.

His current incarnation of the Sports Palace is underneath a somewhat uninspiring bodybuilding-style gym. In the basement, weightlifting heaven. Just don't jerk into the pipes.

As you'll see, Jim is a firm believer in volume, and lots of it...

He wanted to try split and squat style lifts with me, to see what I do best with. My flexibility has increased quite a bit over the past year or so, so I think he's wavering a bit between the two styles, so I tried both out.

(all weights in kg)
ps+split each leg + sn: 20, 30. ps+sn: 40, 47.5, 50. ps+split sn: 40, 45, 47.5
pc+split each leg + cl: 40. pc + cl + j: 50. c&j: 60, 60, 62.5
chp: 70x2x2
cdl: 80x2, 90x2, 100x2
j: 40x2, 50x2, 55, 57.5, 60, 60, 60
fs: 50x5, 60x4, 65x3, 70x2, 75, 77.5 (Jim loves his pyramids)
Then he had me do split snatch and split clean drills at light-med weight
Then, alternating lunges and front squats at light weights, until I was on the verge of begging to quit...

Going back Wednesday, then Monday and Wednesday next week, working out at home Saturday. I'll slip in some metcon Tuesday and Friday.

Arien Malec
04-23-2008, 06:54 PM
Didn't slip in metcon Tuesday -- too sore and fried. Not used to the higher volume workouts.

Jim started me today on a press/jerk workout to improve on my ability to lockout. Having problems, especially on the right side (probably because of an injury I had 3 years ago on that side).

mp+pj+j 40, pp+pj+j 50, pj+j 55, j 60

Then did what Jim called jerk balances, but are more like tall cleans and snatches. Basically, you get in a 1/2 split stance, and quickly move into the fully locked out position.

jb: 40x2x3

ps+hsn+sn: 40x3 sets
pc+hcl+cl: 55x3 sets
split snatches (l&r) 35x2 sets
split cleans (l&r) 55x2 sets

chp: 70x2x2
bs: 60x5, 75x4, 85x3, 90x2, 95, 100f, 100
press: 30x5, 35x4, 40x3, 42.5x2, 45

Not fried as much as Monday...

Arien Malec
04-26-2008, 11:36 AM
Still no metcons -- it's taking all the eating and sleeping I can do to recover.

Jim wanted me to train Saturday but skip squats to be fresh for a training session Monday. I have a pathological need to squat 3x/week, so I split the workout into two into what seemed like a sensible scheme...

Friday:
sn: 20x2, 30x2, 40x2x2, 45, 45, 45
c&j: 42.5x3x2, 52x2, 57, 60, 60, 60
cdl: 70x2, 83x2, 90x2
fs: 61x2, 70x3x3
ghd situps: bw+24kgx6x3

Saturday:
pj+j: 40x2 sets, 45, 50x3 sets (right arm starting to get sore, working hard on lockout)
hang split sn (r&l): 20, 30, 35, 35, 35
hang split cl (r&l): 40, 50, 55, 55, 55 (starting to get really tired)
press: 30x5x3 (light for the muscles, heavy for the mind)...

That was mentally tough to do, even though all the weights were pretty light.

Arien Malec
04-28-2008, 10:16 AM
Sunday: hiking, including 55# son steep hill carries.

Some people consider sandbag carries to be a superior strength and metcon exercise due to the unstable, shifting loads, but kid carries are the ultimate in this regard.

Arien Malec
04-29-2008, 09:09 PM
Monday:
s: up to 47.5x2x3. Jim likes doubles, and I can see why. The first one pulls easily, the second one requires good technique:

http://www.ironmind.com/ironmind/opencms/ironmind/Lifts/lifts9.html

pc+j: up to 57.5x2x4
shp: 40x3, 50x3, 55x3, 57.5x3 (I can pull 57.5 to my sternum reasonably easily, but can't snatch it yet -- clearly technique limited here).
jb: up to 47.5x2x3
bs: 60x5, 75x4, 85x3, 90x2x3, 80x5 (felt heavy...)
HsplitCl: up to 50x2x3
standing ab wheel: 3x8

Wiped... The cumulative fatigue of Friday, Saturday, and the hiking Sunday hit hard...

Arien Malec
04-30-2008, 05:40 PM
Wednesday:
pj+j: 40, 50, j: 55x2, 61x1+f, 61, 61x2
jb: 45x2x3
ps+hs+s: 20, 30, 40, 43.5x3 sets
pc: 42.5x2, 55x2, 66x2, 68x1+f, 68x2x2 (2RM PR)
fs: 61x3, 75x3x3
Felt good, so
cdl: 75x3, 85x3, 95x3
max pullups: 3, 3, 2 (getting worse -- what's up?)

Arien Malec
05-03-2008, 10:04 AM
Saturday:

BS – 50x10, 60x7, 70x5, 80x3, 85x3x3, 60x10
I think the thought here is to destroy my legs and develop a sense how to make the lifts with nothing in the tank.... I snuck in an extra rep per set in the penultimate set. Probably not smart, but I have a sense that, being basically unfit for this sport, I've got to make up for it by working extra hard..

P&SS – 30x3x3, 40x2, 42.5x2x3
First time I've been more stable in the upper body than the core and lower body in the bottom position of the snatch. Started out dropping the bar, got more stable in later sets.

P&SC&1J – 40x3x3, 50x2, 57.5x2x3
Mentally harder than physically. Soft in the lock out the last couple of sets.

SHP – 40x3, 52x3x3

Wasn't in my prescribed routine, but inspired by the last PM, I snuck in:
RDL - 70x8x3
(again, more stubborn than smart)

Press – 30x3x10
(missed the last set)

Weighted sit-ups: 3x6 with 24kg

Worked out in the morning before food, came in, mixed up a shake with a can of light coconut milk, blueberries, walnuts and milk, and drank it down. Still hungry...

Arien Malec
05-07-2008, 04:55 AM
Monday: Travel day. Did a seat of the pants IF, due to catching a plane at 6am, and having a short connection. Ate at 6 pm Eastern, so 3 pm Pacific.

Tuesday: went over to Inner Strength Crossfit in Smyrna, GA. Friendly gym, doing Elizabeth. Saw some dangerous looking cleans -- people without the flexibility to get the elbows around and up on squat cleans should do power cleans + front squats instead....

Jerk balance: sets of 3 up to 95#
Jerk: worked up to 135# single, messed up and added 20#s, almost hit 155# which would have been a PR by 10#.
ps+hs+s complex: worked up to 95# for 3 sets, tried at 105#, but was beat.
pc+hcl+cl complex: worked up to 145# for 3 sets
ohs: triples, worked up to 125#
rdl: 155#x8x3 (was very sore last couple of days so stayed at the same weight. Feeling good today)

Arien Malec
05-08-2008, 04:48 AM
Wednesday:
Hotel workout,
55# dumbell snatches + pullups complex
exerbike/treadmill work
Discovered why my pullups suck and why my pants aren't fitting as nicely: weight moved up to 195#. Need to trim a bit.

At the top of this log I asserted that my goal was strength and that mass and fat were going to take care of themselves. Uhh, all too well.

Today:
Again, Inner Strength CF.
sn: up to 110#x1x3. Felt good, although a bit soft on lockout. Given that my 1RM is 115#, not bad... If I take a down week, should do nicely.
c&j: up to 135#
cdl: up to 205#x3
fs: up to 155#x3x3
hang split snatch and clean practice
GHD situps + 30#x8x3

Arien Malec
05-09-2008, 11:48 AM
Adding in some strength/power oriented metcons to trim the fat a bit over the next couple of weeks, while keeping close tabs on the diet.

Thursday:
Tabata 24kg kb snatches: 8, 8, 7, 6, 5, 5 (L, R alternating)
75# sandbag walk/runs: 10mins

Arien Malec
05-10-2008, 11:33 AM
fs: 40x5, 60x4, 70x3, 80x2x3
ps+snx2: 3 sets @ 30, ps+sn: 40, 42.5x3 sets
pc+clx2+j: 3 sets @ 42.5, pc + c&j: 50, 57.5x3 sets
shp: 42.5x3, 52.5x3x3

Then on to deadlift singles:
225#x2, 275#, 295#, 310#, 320#, failed 330#. 320# is a 1RM PR by a bit. Last time I tested max dl was a CFT back in October.

Then: tabata jump rope, 6 rds; 15 minute run

Arien Malec
05-13-2008, 06:16 PM
Sunday: rest, hiking
Monday:
jerk balance: up to 45kg for doubles
j: up to 61.25 for singles
ps+hsn+sn: up to 40
pc + hcl + cl: up to 50
ohs: up to 61.25 for triples

ohs felt heavy (PR for triples) -- getting to bodyweight sn will take a while...

Tuesday: 100 1-hand kb swings, 24kg, then 10 mins of jump rope

Arien Malec
05-15-2008, 05:47 PM
Wednesday: rest
Thursday:
sn: up to 47.5 for singles. Failed at 50 -- feeling weak
c&j: up to 65 for singles
bs: up to 80x2x3

100 1-handed kb swings, 24 kg, 4:25
(this is my posterior chain + metcon work this week)

Arien Malec
05-16-2008, 09:43 AM
Friday:
sn: 42.5x1x5
c&j: 52.5x1x5
fs: 70x2x3
Trimmed the fat a bit -- will be doing a Bulgarian approach for a few weeks, to GTG at 80-90%

Arien Malec
05-17-2008, 10:56 AM
Saturday:

sn: 45x1x5
c&j: 55x1x5
fs: 72.5x2x3
ohs: triples up to 55
standing ab wheel rollouts: 6x3
pullups: 5, 4, 3 (back to my usual suckage :-)

What a difference a day makes. Yesterday was a barbeque day, and I had mucho carne. Today, all the weights flew up nicely.

Don't know if I'll keep up the bulgarian thing or rejoin the CA WOD starting Monday...

Arien Malec
05-18-2008, 07:34 PM
Sunday:
sn: 47.5x1x5
c&j: 61.25x1x5 (need to work on lockout better)
fs: 75x2x3
Everything felt light...

Then 100 1-arm 24kg kb swings: 5:05. Ughh..

Arien Malec
05-20-2008, 09:43 AM
Monday: rest
Tuesday:
sn: 45x1x5
c&j: 59x1x5
fs: 80x2x3 (missed the last rep)

Arien Malec
05-21-2008, 02:25 PM
Wednesday:
Woke up late, not much time, hope to do some metcon later today....
sn: up to 52.5x1x3 (that's my current PR)
j: up to 65 (ditto)

Both felt good, with some reserve.

Arien Malec
05-22-2008, 08:52 AM
Thursday:
sn: 45x2x3
c+2j: 59x3 sets
fs: up to 85x1, then 75x2x2

Slacking on the metcon, need to get up 15 minutes earlier.

Arien Malec
05-26-2008, 05:49 PM
Mini vacation Friday, Saturday, Sunday. Lots of walking, volleyball, neat metcon workout that consisted of waving a log through water to generate waves to push a volleyball to the other side of a pond.

Monday:
sn: Singles up to 57.5. PR by 5 kg!
c&j: singles, matched but failed to beat my PR. Jerk is still the limiting factor.

Each "lots of snatches and cleans and jerks" type cycle I've done has elevated my lifts nicely, and I tend to feel like a klutz when I do a more traditional strength cycle. I'm going to try a light practice sn/c&j + a Texas Method squat cycle and see what happens:

bs: 75x5x5
pullups: 4, 3, 2 (arrggghh)
standing ab wheel: 3x6

Arien Malec
05-28-2008, 09:25 AM
5x5 takes a lot out of you. Slept longer than I expected Tuesday, so missed out on that workout. Ate a ton.

Wednesday:
sn: up to 47.5x1x5
jb: up to 42.5x3
j: up to 52.5x1x5
fs: 65x3x3
press: 35x5x3

The snatch work was hard -- again, the recovery from 5x5 work is surprisingly difficult.

Arien Malec
05-30-2008, 08:34 AM
Still missing the metcon. Rested Thursday.

Friday:
Did the Joe Mills 20/20 workout -- tough but fun.
sn: up to 47.5x1x5. Missed at 50...
c&j: up to 57.5x1x5, full workout.

Then:
bs: 85x5x1

Arien Malec
06-01-2008, 04:06 PM
Saturday rest.

Sunday:
sn: up to 50x1x5 (missed a couple)
c&j: up to 57.5x1x5
bs: 77.5x5x5
press: 80#x5x3 (want to see if strengthening my press will help out my jerk)

Arien Malec
06-03-2008, 07:42 AM
Monday: rest
Tuesday:
Didn't want to wake up this AM...
sn: up to 47.5x1x5 (tough after 5x5)
jb: up to 50x3
j: up to 61x1x3
fs: 67.5x3x3

Arien Malec
06-05-2008, 08:43 PM
Wednesday: travel to Chicago, little sleep....
Inspired by the Gant/Garrett protocol, worked on frog stands

Thursday:
Frog stands/tuck front levers/ring supports
Got new toy:
Row 500m X 2, tabata row, 3 rounds.
Smoked -- need to add more metcon. Lots of rowing in my future... :-)

Arien Malec
06-06-2008, 08:37 PM
Friday:
500m row, W/U

20/20 program again:
sn: 30x1x5, 40x1x5, 42.5x1x5, 45, 47.5, 50, 52.5, 55 (f)
c&j: 42.5x1x5, 50x1x5, 55x1x5, 57, 59, 61, 63.5
Funny numbers because my weight are in lbs, but I'm trying to think in kg.

I stopped the c&j before failure, because I wanted to stay fresh for:
bs: 87.5x5x1
press: 85#x5x3
Last rep was a grind -- will go up fractionally for next increment to see how long I can squeeze out linear gains.

No time for anything else -- looking forward to summer break -- when I don't have to get the kids to school, it's easier to fit in lifting and metcon in the same workout.

Arien Malec
06-07-2008, 02:44 PM
Saturday:
500m row: 1:41. Hope to get under 1:30, but I have a long way to go.
200m row x 3
700m slow to cool down.
I love my new toy!

Frog stand practice.

Arien Malec
06-08-2008, 01:02 PM
Sunday:
Handstand practice.
500 m row: 1:40. Note to self -- use the warmup row for warmup -- totally wiped afterwards...
sn: up to 47.5x2x3. Totally boinked the middle set
c&j: up to 61x1x3. Felt good and light
Walked to farmer's market, then back and:
bs: 80x5x5. Nice and easy.
ring jump to support and negative dips: 2x5. (failure prevented last set)

CA WOD Metcon from Friday: AMRAP in 5 min: 3 1-arm swings, 3 jerks, 2 OH lunges, 24 kg, alternating arms: 8 rounds even. Fun!

Long slow row to work on technique: 2000m

Arien Malec
06-10-2008, 09:31 AM
Monday: Rest
Tuesday:
500m row slow...
Tuck lever practice -- uggh -- couldn't hold even the tuck position. DOMS from ring negative dips, and all the rowing...

sn: Up to 47.5x1x5
jb: up to 55x3
j: Singles up to 68 -- PR, with more in the tank
fs: 70x3x3
press: 87.5#x5x3

Metcon:
3 rounds: 250m row + 5 thrusters. Untimed
I thought muscle fatigue would be the problem with the thrusters after the jerks, front squats, and presses. Nope -- poor conditioning hit me before muscle fatigue set in.

Arien Malec
06-12-2008, 01:33 PM
Monday evening: Took off some stress by rowing 5K. Ahhh, catabolysis sets in....
Monday night: Asleep by 9:30
Tuesday: awake at 7am, which never never never happens. Decided rest was good.
Wednesday:
20/20, but really 19/15
sn: 30x1x5, 37.5x1x5, 42.5x1x5, 45, 47.5, 50, missed 52.5 out in front.
c&j: Up to 59x1x5, wiped afterwards.
bs: 90x5x1. Hard....

Done, went to sit in the hot sun to watch my daughter graduate from elementary school. Why must people make long speaches at an elementary school graduation?

Arien Malec
06-13-2008, 11:55 AM
Thursday:

Long sleep night again.
Quick AM rowing workout: 500m warmup, 500m: 1:38.9 (PR), 1:42

Arien Malec
06-15-2008, 12:10 PM
Friday, Saturday: Rest, rest, rest...

Sunday:
sn: up to 45x2x3
c&j: up to 61x1x3
bs: 82.5x5x5 -- uggh. Tough.
press: 90#x5x3 -- failed last set, need to reset next workout

Then 2000m row: 7:55.9

Ghetto reverse hyperextensions (AKA a table and a weight held by my feet): 25#x8x3

Arien Malec
06-17-2008, 09:15 AM
Monday:

Rest. Very sore. Don't know if it was the 5x5 or reverse hypers, but my ass aches...

Tuesday:
Light workout
sn: up to 45x1x3
c&j: up to 52.5x1x3
fs: 70x2x2

Amost wimped out on metcon, but decided on a quick p-chain metcon to get blood flowing:
100 1-arm 24kg kb swings: 4:03 -- yay!

Arien Malec
06-18-2008, 08:50 PM
100 1-arm 24kg kb swings: 4:03 -- yay!

Sweet -- that got the one part of my p-chain that wasn't already in agony quite sore.

Need to remember to swing with the glutes, not the back....

Tuesday night: 5K row, just to loosen up.
Wednesday: restorama.

Arien Malec
06-19-2008, 08:57 AM
Thursday:
Another light day...
sn: up to 47.5x1x3
c&j: up to 59x1x3
bs: 90x2x2
press: 90#x5x3 -- only got 4 reps on the last set
rev-hypers: 25#x8x3

Arien Malec
06-22-2008, 10:11 AM
Friday, Saturday: recovery days in wine country. Mmmm Dry Creek.
Sunday:
sn: Up to 55, missed at 57.5
c&j: Up to 68. PR. Surprised at how easy the jerk was
bs: Missed at 106.5
press: 90#x5x3. Got all sets.

Looking back, I pushed the 5x5s a bit hard and fast. I might just need a little more recovery. The press work might have been the trick for the jerk.

metcon: 3 x (250m row + 5x95# thrusters). Untimed. I clearly have some trouble with glycolytic work -- the thrusters leave me absolutely gasping.

2000m row slow to cool down.

Arien Malec
06-24-2008, 08:42 AM
Monday: rest
Tuesday:
Starting 3xweek 20/20
sn: up to 17, failed on 50kg. Urggh
c&j: made 20, failed on 21st, at 65.

Tried some kb jerk practice, but nothing doing...

Arien Malec
06-26-2008, 09:15 AM
Wednesday, rest rest rest. Lots of sleep Tuesday and Wednesday night. Sleep good.

Thurs:
sn: up to 18, failed on 50kg again, but failed technically. Tuesday, I failed on strength, so improving. Felt a lot stronger
c&j: made all 21@65kg. Movin' on up.

press: 95#x4x2, 95#x3.... Should have done 90# for more reps or gone to 92.5#. Will see if I can get 95#x4x3 next round.

rev hyper: 30#x8x3

Arien Malec
06-27-2008, 07:40 PM
Friday: 500m row w/u, 250m x 3: 47.5, 47.0, 50.7, 1000m cool-down

Keeping the metcons short due to all the smoke in the area...

Arien Malec
06-28-2008, 11:03 AM
Saturday:
20/20
sn: hit 18 lifts. Failed at 47.5, hit 50, failed at 52.5. Urgghh.
c&j: hit all 21, up to 68, which ties my PR. Nifty!

I credit the press and squat work for the gain in my c&j, so did:

bs: 82.5x5x3

Arien Malec
06-30-2008, 04:15 PM
Sunday:
Played around with:
1) frog stand
2) front squats without hand support (to reinforce form)
3) rowing

Eva Claire Synkowski
06-30-2008, 04:51 PM
Saturday:
20/20
sn: hit 18 lifts. Failed at 47.5, hit 50, failed at 52.5. Urgghh.
c&j: hit all 21, up to 68, which ties my PR. Nifty!

I credit the press and squat work for the gain in my c&j, so did:

bs: 82.5x5x3

what's the 20/20 protocol youve been following?

Arien Malec
06-30-2008, 05:52 PM
what's the 20/20 protocol you've been following?

Starting 25kg below max:

5 singles
+5kg, 5 singles
+2.5kg, 5 singles
Singles on the minute, adding 2.5 kg before each single.

If you can hit 21 reps, add 2.5kg to the starting weight next workout.

My weights are in lbs, so I fudge the formula a bit while staying consistent with the theory. My snatch workout goes:

70#x1x5, 85#x1x5, 90#x1x5, 95, 100, 105, 110, 115, 120

That would end up at 5# below my PR

My last c&j workout went:

100x1x5, 115x1x5, 120x1x5, 125, 130, 135, 140, 145, 150

Where 150# was my previous PR.

At the low weights I lift, that approach works better for me than starting at 70%.

Arien Malec
07-01-2008, 09:13 AM
Monday: rest
Tuesday:
20/20
sn: hit 18 again. double uggh.
c&j: hit 17 solid, pressout on #18 at 63.5kg

Wiped. Need to mix things up on the snatch work because I'm not progressing.

Eva Claire Synkowski
07-01-2008, 04:27 PM
Starting 25kg below max:

5 singles
+5kg, 5 singles
+2.5kg, 5 singles
Singles on the minute, adding 2.5 kg before each single.

If you can hit 21 reps, add 2.5kg to the starting weight next workout.

My weights are in lbs, so I fudge the formula a bit while staying consistent with the theory. My snatch workout goes:

70#x1x5, 85#x1x5, 90#x1x5, 95, 100, 105, 110, 115, 120

That would end up at 5# below my PR

My last c&j workout went:

100x1x5, 115x1x5, 120x1x5, 125, 130, 135, 140, 145, 150

Where 150# was my previous PR.

At the low weights I lift, that approach works better for me than starting at 70%.

wow. 15 reps on the minute for me was pretty taxing, 20 would prob put me over the edge!

i made 16 sessions of that.... but have moved off it too. i also felt i was stalling a bit.

Arien Malec
07-01-2008, 05:16 PM
wow. 15 reps on the minute for me was pretty taxing, 20 would prob put me over the edge!

I take an additional minute between each 5 minute session, so it's 24 minutes for each lift (assuming I hit all 21).

It does wipe me -- I only add assistance work when I feel strong at the end, which isn't often.

We'll see how long I get progression -- if I stall for a week or two, I'll try something different.

Right now, the snatch is messing with me -- I think I need to spend some quality time with 55 kg just to grease the groove again.

Yuen Sohn
07-02-2008, 07:39 AM
Hi Arien,
Not sure if you've seen this article on the 20/20:
http://www.mikesgym.org/articles/index.php?show=article&sectionID=3&articleID=107

Most notably

When a lifter hits a sticking point, he should drop back 20 or 30 pounds from his top training weight and drill, doing perhaps ten reps. Suppose our 95 kg. snatcher had one made 92.5 on his 21st rep before getting stuck. Mills would suggest he take 80 kg. or 85 kg. for ten reps, striving to eliminate technical flaws. During the next workout, he would resume the regular method of 21 lifts. If the weights still donít increase, one of two steps must be taken. Either rest ďfor one or two training periods, and that means donít lift weights at allĒ or take a few weeks on the York courses developed by Bob Hoffman.


I'm following a similar program, but I only perform either snatch or c&j each session with some squatting/pressing thrown in. Definitely a taxing progression and one of the coaches at LBH STRONGLY recommended I throw in a lighter day (maybe two consecutive lighter sessions) with some regularity -- either light singles with the full lift or power variants for 3-5 reps. I'd been feeling pretty wiped after a few sessions, so I followed the above, then returned to the progression and set a c&j PR.

Not sure how you feel about it, but something about this style of program really clicks with me -- having to hit 15 consecutive snatches plus the heavier attempts is a tremendous mental workout. OK, enough blahblahblah from me :D

Arien Malec
07-02-2008, 09:15 AM
Hi Arien,
Not sure if you've seen this article on the 20/20:
http://www.mikesgym.org/articles/index.php?show=article&sectionID=3&articleID=107

Yep, and also the Power and Bulk posted stuff from Gary.

That's where I got the idea to drill at 50, but perhaps I need to take it down a bit farther, like 45.

I've got a forced break coming up as well (a little R&R in the mountains), so the resting side is covered :-). I'm getting some nagging twinges here and there, so I think I'm due...

I'm following a similar program, but I only perform either snatch or c&j each session with some squatting/pressing thrown in.

I find that I miss the time away if I don't snatch or c&j each session. Perhaps a light snatch + a 20 rep c&j and the reverse + pressing/squatting, alternating with a full-on 20/20 session.

Definitely a taxing progression and one of the coaches at LBH STRONGLY recommended I throw in a lighter day (maybe two consecutive lighter sessions) with some regularity -- either light singles with the full lift or power variants for 3-5 reps.

Great advice...

Not sure how you feel about it, but something about this style of program really clicks with me -- having to hit 15 consecutive snatches plus the heavier attempts is a tremendous mental workout. OK, enough blahblahblah from me :D

By the end of the c&j training, there's this little voice saying "quit! quit!".... It was very satisfying to tell that voice to shut the hell up and go on to make all 21 reps!

Arien Malec
07-08-2008, 11:04 PM
5 days of blissful rest, up in the mountains, dodging the smoke. Family camp, so my kids could sort of roam about with little in the way of my supervision. Food was supplied, and I ate pretty much pure paleo (except for the barbecue sauce on the 4th). Ping-pong was the sole exercise.
Tuesday:
20/20
sn: hit 19, failing on 52 kg
c&j: hit 18, failed jerk on 66 kg

Subtle progression -- one lift more on each lift. The snatch I fail technically, out front a bit -- will spend some time with a lower weight. The jerk I fail on tired legs.

Arien Malec
07-09-2008, 07:50 PM
Wednesday:
25 mins rowing, starting with tabatas, ending steady state.

Trying to trim up a bit, despite my self-admonition at the top of this log to concentrate on strength above else. Every time I let my eating try to match my hunger when lifting lots, I end up with more around the middle than I want.... Will try a few all out war weeks with sufficient protein daily.

Did well today: am currently at an absurdly low 1650 cals, with 189 grams of protein, and absolutely no hunger at the end of day, due to IF.

Ended at 1850, with a modicum of beef sausage to top me off. Over 200 grams of protein.

Arien Malec
07-10-2008, 07:13 PM
Thursday:
sn: light work up to 47.5x1x5
j: work up to 66x1x5
bs: 85x3x3
press: 95# x4, x3 -- bleagh...

metcon: 250m row + 5 95# thrusters X 3 rounds

2250m slow row to finish

1850 calories again, with 170 grams protein.

Arien Malec
07-11-2008, 07:28 PM
Friday:

IF 16 hours

18 95# thrusters then
4K row

1800 calories, 200g protein, carb up (100g), so fat suffered today.

This must be why my strength suffered the last time I tried IF. Getting even 1800 calories in is way hard...

Arien Malec
07-12-2008, 01:39 PM
Saturday:
no if

20/20
sn: Hit 20 lifts! Last lift hit was 52.5kg, need to hit one more to move up
c&j: Hit 19 lifts, last lift hit was 66kg

Progress on both fronts.

The c&j session I took a bit of extra rest because my heart was racing overly much. Coulda been the espresso I had before.

Tried snatch grip dls off 35lb bumpers, but I got sufficiently dizzy that I was afraid I'd fall down. Hit 185#x3 and 195#x2 before I gave up.

Then 3K very light row to burn off all the FFAs floating around.

I hate fat loss...

End of day: A bit over 1800 cals, 170g protein.

Arien Malec
07-13-2008, 06:22 PM
Sunday:

rest day, walking in the zoo with my wife and son.
about 1900 cals, 160 g protein. Negligible carbs.

This was a hard day: I was thinking about taking a "cheat day" the whole day long. Wine, pizza, etc. dominated my thoughts.

Starting to see some positive effects of the work, which helped stay the course.

Arien Malec
07-14-2008, 07:59 PM
Monday:
Rowed 3500m, starting with tabata, ending in steady row.

No IF

Ate 1850 cals, 193g protein, low carb (some PWO, some salad for lunch, cabbage for dinner)

Arien Malec
07-15-2008, 05:17 PM
Tuesday:
stress @ work.
20/20
sn: Only hit 18 lifts, regression from last time
c&j: slow elbows, and kept power cleaning. Stopped at 15 lifts so as not to hurt myself.

Slow 10 minutes of rowing.

On the lifting, I felt strong enough, but hit a wall. Glycogen wall hit due to low carb intake? Will try to do a higher carb day before next 20/20 workout.

1750 cals today, 189g protein. 86g carbs. Crazy...

No hunger at all, especially after a can of tuna fish this morning. I had to work at eating a sufficient number of calories.

Arien Malec
07-16-2008, 08:05 PM
Wednesday:

IF: 17.5 hours

100 1-hand 24kg kb swings: 3:55
20 minutes light rowing

Diet: adds up to 1100 cals and 125g protein. I don't believe it -- must have eaten more. Only two meals: Greek lamb, chicken and salad, and Indian lamb saag and chicken. Lots of lamb, chicken, and greens, basically.

Arien Malec
07-17-2008, 09:31 AM
Thursday:
muscle sn: up to 43x1x3
sn balance singles: up to 59
j: singles up to 70 (PR)
fs: 70x3x3
pp: 52x3x3

IF: 15 hrs
2053 cals, 187g protein.
Slightly higher calories today plus white wine. Wow.

Tomorrow will be a carb up evening, and Saturday -- Pizza!!!!

Arien Malec
07-20-2008, 12:41 PM
Tomorrow will be a carb up evening, and Saturday -- Pizza!!!!

So Friday, I did 50 kb snatches @ 24kg, then messed around with weights.

Carb up was fun, but should have done lower GI paleo carbs... Pizza and wine on Saturday, after a day of normal eating.

Saturday:
started with 20/20.
sn: hit 18 lifts again, failed at 55kg.
c&j: did first cycle of 10 lifts, feeling no zip in my pull
Conclusion: can't blame glycogen, have to blame muscle loss. Will concentrate on strength during the rest of this fat loss cycle.

box squats: kept it light, up to 135#x5, just to work on form
pp: 115#x3, 125x1, 130x1
halting dl: up to 315#x3, did an easy single at 325# but couldn't repeat.
(since I never have problems at lockout, that bodes well for my max dl).

20# wall ball situps: 3x15

Arien Malec
07-22-2008, 09:49 AM
Monday: rest, 2200 cals, 200g protein, 80g carbs
Tuesday:
Light work:
sn: 43x1x5
clean: 52x1x5 (started c&j, but my R shoulder has been hurting on the jerk, so laying off for a while)
Doing a Lyle McDonald fat loss program, with a "glycogen depletion workout" of high rep low weight work:
box squat: 115x12x3
rdl: 115x15x3
fs: 95x12x3
calf raise (seriously): 95x15x3
air squats: until my legs were shaking.

Totally sucked.

(later: hurting now, probably worse tomorrow)
Total cals: 1550, 175g protein, carbs only from greens.

Arien Malec
07-24-2008, 09:35 AM
Wednesday:
Uncertain caloric and protein intake. Travel day (one day up and back to Vancouver). 2 eggs, 2 slices of bacon, and a mess of Korean food.
High rep upper body stuff. Lower body still hating it.

Travel day again today and tomorrow. Joy.

Arien Malec
07-26-2008, 11:09 AM
Thursday and Friday: travel, IF, very low caloric intake.

Weighed myself: 192.5 lbs, despite glycogen depletion and low caloric intake. At 185, i'm going to be at my lowest %bf ever -- probably a lean mass gain of 10# over the last 6 months.

My appetite is nothing -- I'm going to quit fat loss for a while and concentrate on strength with a maintenance calorie diet.

Saturday:
sn: singles up to 52kg
cl: up to 70 kg: PR, but mostly because I haven't tested cl in a while and my jerk is the limiter in my c&j
box sq: worked to max triple: 75x3
pp: worked to max triple: 55x3
dl rack pulls: Triples up to 335

Arien Malec
07-28-2008, 08:00 PM
Sunday: rest
Monday:
sn: up to 50x1x3
tall cl: up to 50x2x2
box sq (10" box): worked to max 5RM: 70x5x2
pp: worked to max 5RM: 47.5x5x2

Good food day: pork kielbasa, Indian buffet (goat curryx2, tandoori chickenx2, saag paneerx2, broccoli fry), more pork kielbasa, greek salad with goat feta (the goats were generous today).

Arien Malec
08-01-2008, 12:02 PM
Tuesday: rest
Wednesday: travel to vacation
Thursday: tabata squats: 17, 16, 15, 15, 14, 14, 10, 10. Didn't go all out the first round.... Also, short sprints, as demanded by my son.

Thursday and Friday are impromptu low-calorie fat loss days, as the quality of good food choices is low with my wife's family.

Arien Malec
08-02-2008, 11:33 AM
Friday: rest
Saturday: Using a commercial gym, no platform
Decided to try a CFT:
bs: 225, 235, 245 (PR by 15 lbs)
press: 100, 110 (PR by 5 lbs), 115(f)
dl: 315, 325, 330 (slight hitch, PR by 10 lbs)
total: 685, PR by 30 lbs

At 190 lbs, could be a lot better. The press was disappointing, as I've been working it...

Arien Malec
08-03-2008, 10:58 AM
Looking this over, my last CFT was actually: bs: 225, press: 105, dl: 305, for a CFT of 635, so a PR by 50 lbs.

Still, the gains for me are very slow. What I get for starting this at 37. I have to keep reminding myself that when I started 18 months ago, I was squatting 95 for 5, and not full depth at that.

Saturday, I also rowed 3500m, and did some intervals on the bike to finish.

Sunday, recreational bike riding. The bike I was borrowing, unbeknownst to me, had a bolt that loosened 1/2 through the ride, so the last half had extra friction. I was feeling like a total wuss until I found out...

Arien Malec
08-04-2008, 08:57 AM
One more thing, just for self-motivation: 19 months ago, I weighed 165. Today, 190, and nearly as lean. Assuming 12% BF in both cases (I can't recall a time that I've seen teh abz), that's more than 20lbs lean mass gain.

Dave Van Skike
08-04-2008, 09:04 AM
One more thing, just for self-motivation: 19 months ago, I weighed 165. Today, 190, and nearly as lean. Assuming 12% BF in both cases (I can't recall a time that I've seen teh abz), that's more than 20lbs lean mass gain.


Nice work!

Arien Malec
08-04-2008, 02:07 PM
Thanks, Dave. I need to focus sometimes on progress rather than where I am in absolute terms.

Monday:
Fs: 135x5, 155x5, 165x5, 170x5x2
Bp: 115x5x3
Chins: 3xmax
Knees to elbows 3xmax

Plus I rock on wii fit yoga

Arien Malec
08-06-2008, 11:38 AM
Wednesday:
bs: 185x3x3
bp: 115x5x3
(trying to increase my press by way of my bench)
jerk supports: up to 200. @ 205, I couldn't hold things steady. Need more work on jerks
chins: 3xmax
1-leg rdls: 60x8x3, each leg.

Arien Malec
08-09-2008, 11:33 AM
Thursday, Friday: walking about town.
Saturday:
fs: singles up to 205lbs, failed on 215, should have gone to 210. 205 is PR by 10 lbs
bp: 120x5x3
dl rack pulls: triples. Hit 365x3, 385x2 -- grip failed
chins: 5x3

20 minutes treadmill, watching olympic women's soccer, then olympic women's beach vollyball. For the sheer athleticism of it, of course.

Finished with 3 treadmill sprints.

Arien Malec
08-14-2008, 05:57 PM
Sunday-Wednesday: rest and travel
Thursday:
I was excited to actually be able to do weightlifting again...
sn: went up to 42.5kg but hit a wall -- no pull
c&j: went up to 57.5kg, same deal
box sq: Did one set at 70x5, then 70x4 and failed, then went back but had nothing....

Really weird -- it's as if the snatches took everything out of my legs -- as if my fast twitch muscles weren't yet back from vacation. Don't know what happened.

press: 85#x5x2, 75#x5x3
chins: 3xmax

Hopefully my fast twich fibers return from vacation next workout...

Arien Malec
08-16-2008, 09:19 AM
Friday: rest
Saturday:
trying to kick the fast twich fibers in gear --

hps: triples up to 47.5, then 45x3x2
j: doubles up to 65, then 65x1x3
fs: 75x3x3
hs hold: 45 secs, 20 secs

Arien Malec
08-18-2008, 09:20 PM
Sunday: camping, hiking, wine tasting
Monday:
CA WOD
bs: 205x3x5
sdl: 145x3x3
pp: 110x5 (too tough) 100x5x4
pullups: 10x3 (can't do 3x10)
situps: bw+ 24kg x 10 x 3
side planks: 3xmax

Arien Malec
08-20-2008, 08:00 PM
Wednesday

Fs:145 x 3 x 8
Shp: 125 x 3 x 3
Jerk behind neck: up to 155 then 135x1x3

No metcon - need more recovery

Arien Malec
08-20-2008, 09:15 PM
By the way, I hate jerks behind the neck. The movement feels strange, and I nearly hurt myself with the bar crashing down on my neck. Regular jerks from now on.

Arien Malec
08-22-2008, 08:40 AM
Friday:
tall sn + 2x sn bal: up to 38.5, then down to 32.5x1x3
ohs: up to 61, then 52.5x1x3

Probably could have gone higher on the ohs -- felt stronger than last time I tested a max, but balance was the limit after weeks of no heavy snatching.

Skipping chins for tomorrow. Skipping metcon.

Arien Malec
08-23-2008, 12:47 PM
Maybe should have skipped Friday.

Saturday:
sn: up to 47.5, nothing higher. Form is the issue here.... Bleah. Always happens when I lay off from snatching heavy for a while
c&j: up to 65, slight pressout. Probably could have pushed higher, but wanted to save something for squatting
bs: up to 97.5, failed at 102.5 but just barely.
chins: 4 sets
abs: 3 sets of standing ab wheel rollouts

Eva Claire Synkowski
08-24-2008, 12:24 PM
By the way, I hate jerks behind the neck. The movement feels strange, and I nearly hurt myself with the bar crashing down on my neck. Regular jerks from now on.

ive never have liked them either. i think its prob a technique issue - as most ppl should lift more from bnk - and a reason i try to force myself to do them.

if you are willing to still work them in.... when working up to a heavy (front) single, you can always start bnk, and then when you can't move any more weight, move to the front. for me, this still is normally at weights that i just dump the bar - to avoid that uneasy catch with the neck - and can pwr cln to re-rack....

Arien Malec
08-24-2008, 01:00 PM
ive never have liked them either. i think its prob a technique issue - as most ppl should lift more from bnk - and a reason i try to force myself to do them.

I hear you, but I'd rather work on the core jerk technique than the behind the neck technique since the difference I can lift in each movement isn't much different.

I read somewhere recently about a lifter who decided to work hard on jerks to get the jerk substantially higher than his clean to get a margin of safety on heavy cleans. I might do that -- right now, I could probably c&j 5kg more if I had a stronger jerk.

Arien Malec
08-24-2008, 01:36 PM
I read somewhere recently about a lifter who decided to work hard on jerks to get the jerk substantially higher than his clean to get a margin of safety on heavy cleans. I might do that -- right now, I could probably c&j 5kg more if I had a stronger jerk.

In fact, inspired by this and by an article I ran across in the GoHeavy forums:

http://www.sportivnypress.com/documents/SUB_77.html

I went out, warmed up, and did 8 singles at my 90%, which is 135#.

Looking back at my past history, that article really resonates for me -- I've gotten my biggest gains when I was lifting consistently in the 80-90% range for 5-10 singles.

I'm wondering if for me, something like the following would be a good program (applying the principles above + a Texas Method strength approach):

Monday (volume):
sn: 85%x1x12
c&j: 85%x1x10
bs: 80%x3x8 or 5x5
press/pp: 80%x5x5
chins & abs

Tuesday (recovery):
sn: 80%x1x10
j: 85%x1x10
fs: 80%x3x3
chins & abs

Saturday (intensity):
sn: 90%x1x5
c&j: 90%x1x5
f/bs: max triple, double or single
press/pp: max triple, double or single

Arien Malec
08-25-2008, 08:48 AM
Decided to stick with the CA approach for this cycle and start the approach above next cycle.

Thinking about working in a different approach to squats instead of the Texas Method.

Monday:

bs: started with 205#x3 but failed after 2 sets, so went down to 185#x3x5 for 7 total sets.

Why failure? perhaps the jerks yesterday, or lower rest times (got up late and needed to leave early today due to the start of middle school for my daughter)? Uggh.
cdl: 185x3x3

Will do pps, chins and ab work later today.

Arien Malec
08-25-2008, 09:35 PM
So, later today:

pp: 115#x4x5
chins: 3xmax

I decided to also throw in tomorrow's workout so I can sleep in.
muscle sn: up to 95x1x2
pc+2 pj: 115 x 3 sets (I misread the workout -- should have been two reps of pc + pj, but I need the jerk work anyway)

ab work: did slow kneeling ab wheel instead of ghd
skipped the russian thingies, because I have no ghd or roman chair and couldn't find my swiss ball.

Arien Malec
08-27-2008, 08:55 AM
Tuesday: rest
Wed:
fs: 155x3x5
shp: 130x3x3
j: up to 145, right shoulder hurting, dropped back to 135x1x2

I thought the shoulder healed up during my hiatus from jerks.

Might need to get it seen. "Doctor, it hurts when I jerk"

Arien Malec
08-30-2008, 02:56 PM
Thurs, Fri: Lost of chins and pullups.
Saturday:
sn: up to 52.5kg, felt good. Squat a bit wide on the last lift so decided not to try for higher
c&j: failed at 66kg -- not aggressive enough due to shoulder pain
bs: up to 93kg, couldn't take it higher. sucks.

Arien Malec
09-01-2008, 12:00 PM
Sunday: rest
Monday: nice long Labor day workout. Will finish with ground bovine flesh this evening.

bs: 90x2x6
sdl: 65x3x3
pp: 54.5x2x5 -- last rep of each set held for 30 seconds
pullups: 3xmax
ab work performed desultorily
24kg kb OH holds, 60 secs each arm.

Arien Malec
09-06-2008, 09:54 AM
OK, long break here. Combination of being sick and business travel.
Thursday: front lever work
Friday: bouldering at the climbing gym with my daughter. Forearms shot

Given the long break, I decided to abandon the CA WOD and move into a skill-oriented snatch, c&j and front squat program.

My goal here is to snatch 61 kg and c&j 75 kg. The approach will be:

Lots of reps, doubles and singles in the core lifts, starting at 70% of the target weight, getting up over time to 90-95% of the target weight.

Volume will range from 15 or so total reps at 70% to 10-12 reps at 90% in the snatch, slightly less volume in the c&j.

Front squat work will concentrate on building a capability to lift fluidly and easily a weight above the target weight, with training starting at 100% of the target c&j and rising to 110% or so.

I'm also going to build a comfort level in the bottom position of the snatch and the top position of the jerk with OHS and snatch balances and jerk supports, starting at 90-100% and rising to 110% or so again.

I need to get my jerk to 110% or more of the target weight, but given my shoulder pain, that will have to wait until I get more pre/rehab work done.

Given my recovery (in)abilities, I'll work 3x weekly with rowing thrown in here an there on alternate days.

Saturday:
sn: 42.5x2x7
ohs: 61x2x2
cl: 52x2x5
fs: 75x2x3
chins
external rotation: 10#x10x3

Arien Malec
09-08-2008, 08:49 AM
Sunday: rest
Monday:
Lighter day, recovering from Saturday
sn: 42.5x2x4
cl: 52x2x3
fs: 75x1x3
1/4 fs jump: 75, 80, 92.5
Need to go heavier on this to be effective
external rotation: 10#x12x3 each arm
24kg kb overhead carry, each arm

Arien Malec
09-10-2008, 07:15 PM
Tuesday: rest
Wednesday: slept in, did my workout in the afternoon
sn: 50x1x10, last two failed

Failures were first front, then back -- losing the snatch back is a new thing for me. I think that's called progress. I lifted 'em fine, but couldn't coordinate all the limbs. Damn CNS failure.

c&j: 61x1x5. No pain. Yay!
fs: 80x2x3. Not as easy as I was hoping.
external rotation: 12.5#x10x3 @ arm
chinsx3

Eva Claire Synkowski
09-11-2008, 04:31 PM
hey arien -

thanks again for the rowing tips, esp re: catch position. i had been playing around with it - in hopes of getting a longer stroke - and after your comment then went back to a more/solid tight position. the pace just drops significantly with a better catch pos. good stuff.

Arien Malec
09-11-2008, 05:07 PM
hey arien -

thanks again for the rowing tips, esp re: catch position. i had been playing around with it - in hopes of getting a longer stroke - and after your comment then went back to a more/solid tight position. the pace just drops significantly with a better catch pos. good stuff.

Glad to help -- If you have a CFJ subscription, there's lots of really good stuff in the back issues, now that a subscription comes with all of that.

I've done some exercises playing around with keeping a consistent output and working to a lower strokes per minute. Teaches you to focus on the catch and drive, and use the recovery to set up the next catch.

Arien Malec
09-13-2008, 11:05 AM
Thursday, Friday: rest. I was hoping to get some rowing work in, but nothing doing. Family and sleep are coming first.

Did some front lever work Friday.

Saturday:
sn: 45x2x8
cl: 56.5x2x5
fs: 75x2x5
external rotation: 15#x10x3 each arm
24kb tgu situps
4 sets of chins

Arien Malec
09-16-2008, 08:39 PM
Sunday, Monday rest (getting on a Tuesday, Thursday, Saturday schedule)

Tuesday:
sn: 47.5 x2x5 (ugly, and last two were singles)
j dip sq: 85x3x3
fs: 80 x 2 x 3
ext rotation: 15#x10x3
pull-ups x 5


will keep Thursday light...

Arien Malec
09-18-2008, 07:27 PM
Light thursday:
sn: 47.5x1x6
sn bal: up to 59x1x3
cl: 60x1x4
fs: 80x2x2
ext rotation: 15#x12x3
chins x 4 sets
handstand holds

Arien Malec
09-20-2008, 12:25 PM
Heavy Saturday
sn: 52.5x1x8.

Three failed lifts here, two due to wobblyness in the bottom position. I reminded myself to hold my breath, set my back and keep things tight. Finished stronger than I started. This was a PR of sorts -- I've never done 52.5 for multiple sets.

c&j: 65 x 1 x 5. Ugly. Slow cleans, hard recovery, only two good jerks. Tired from the snatches, I guess.

fs: 85 x 1 x 3

pullups x 3

external rotation: 17.5#x10x3. Coming along.

Arien Malec
09-23-2008, 08:03 PM
Crappy snatch session today (Tuesday). Wanted to go with 55 kg, but didn't have it in me. Brought the weight down a bit for some singles...

Redeemed myself with rack jerks a bit -- did 2 singles with 60 kg, and 4 singles with 65. Still pressing out a bit with my right arm, but much improved. No pain.

Front squat: 75x2x5

Some kb carries. Will do external rotation and chins tonight.

Arien Malec
09-23-2008, 09:43 PM
External rotations: 17.5#x12x2 + 10r/5l. Will try for 12x3 next time.

Bailed on the chins.

Arien Malec
09-24-2008, 09:00 AM
Wednesday: did my chins. First time I've been able to do 3x5 since I upped my weight.... Probably helped that I did them fresh...

Arien Malec
09-25-2008, 06:12 PM
Thursday:
sn: tried for 50kgx1x5 for recovery. Failed at two of the lifts, one due to insufficient pull, the other due to a funny soft position at the botton.
c&j: 60x1x4, all good
fs: 80x2x2
pullups
external rotations
Tired...

Arien Malec
09-27-2008, 11:25 AM
Saturday:
sn: trying for heavy, hit one lift at 55, failed the rest. Pull was high enough, but no getunderness. I figure I'm wiped CNS-wise.
j: up to 68x1x2
fs: took it light at 70x3x3
chins
external rotations

In retrospect, my high volume heavy day took it out of me. I need to do one high volume day a week, and one low volume heavy day, and one medium day for recovery...

Arien Malec
09-30-2008, 05:47 PM
Tuesday, recovery day:
sn: 50x1x3
c&j: 60x1x3
fs: 75x2x2
chins
ext rotations

Travel week, so looking for recovery in general.

Arien Malec
10-05-2008, 12:46 PM
Wed-Sat: recovery
Sunday -- looking for maxes
sn: hit 57, failed 59 twice, second time better than the first. Tied but did not break PR
c&j: hit 70 (PR), failed jerk at 72.5, PR clean
fs: failed to PR

Arien Malec
10-05-2008, 12:54 PM
So, where to go from here:

Snatch -- I'm pretty discouraged here. My flaw is on the 2nd and third pull. I'm strong enough to hit 60 kg, but my pull is wrong (not close enough) and I need to be more aggressive in pull under.

C&J: I can clean anything I can jerk. I need to get the jerk up before my numbers will move any more.

So, I think I'll do the following schedule for a bit:

Tuesday:
muscle snatch
tall snatch
snatch balance
snatch high pull
jerk from rack
front squat 10x3

Thursday:
jerk from rack
clean high pull
tall clean
front squat 3x3

Saturday:
heavy for day, sn, c&j, fs

Arien Malec
10-06-2008, 10:16 AM
Also on Sunday:
pullups x 4 sets
ext rotation: 20#x12x3. Will try to hit 22.5x3x8 next

Eva Claire Synkowski
10-06-2008, 04:15 PM
C&J: I can clean anything I can jerk. I need to get the jerk up before my numbers will move any more.



we've got the opposite problem! i do think adding push presses could help ... like 5 x 3 at least 1x/wk. i really like doing either 5 x 3 or 3 x 3 before hvy rack jerk singles. seems to help GTG for me.

Arien Malec
10-06-2008, 05:14 PM
we've got the opposite problem! i do think adding push presses could help ... like 5 x 3 at least 1x/wk. i really like doing either 5 x 3 or 3 x 3 before hvy rack jerk singles. seems to help GTG for me.

I have a lockout problem so push presses seem to exacerbate the situation. I think it's both basic leg drive and aggressiveness.

Arien Malec
10-07-2008, 06:07 PM
Today:
Weights in #
muscle sn: up to 105x1x2
tall sn: up to 95x1x3
sn bal: up to 135x1x3
shp: 135x2x3
j: 145x1x3
fs: 150x3x5 (cut from 10 due to debate starting)

Arien Malec
10-07-2008, 08:15 PM
Post debate: ext rotations: 22.5x8x3, chins

Arien Malec
10-09-2008, 06:31 PM
Thursday:
j: 150x1x8
tall cleans: 115x2x2
chp: 165x2x3
fs: 150x3x3
external rotations: 22.5x10x3
pullups

Arien Malec
10-11-2008, 10:43 AM
Saturday:

Trying for heavy singles
sn: Went to 52.5, didn't pull 57 high enough
c&j: up to 70kg, PR (to be fair, there was a slight bobble at the top -- I don't know if it was big enough to be counted as a pressout)
fs: tripples up to 80kg

It's a bit crazy how much the c&j has moved while the snatch hasn't budged in a long time. Last time my total went up, it was the snatch that moved from 105 to 125lbs in a couple of months, while the c&j stayed at 145lbs.

Strange.

Finished with handstand holds, chins and external rotations

Jacob Rowell
10-11-2008, 11:02 AM
Lifts are looking good. What's your current BW?

I find that one of my lifts always feels "stuck". Usually flip-flops between my Jerk and my Snatch. Cleans always feel nice.

Looking strong. Getting any good instruction these days?

Arien Malec
10-11-2008, 12:54 PM
Lifts are looking good. What's your current BW?

Between 85 and 90 kg. I have a long way to go... My goal is bw snatch by the time I'm 40 as a 94 kg lifter. That's about 20 months, so I need to increase the snatch ~35kg. That's about 5 kg every 2-3 months. First stop is 60 kg by Thanksgiving.

I find that one of my lifts always feels "stuck". Usually flip-flops between my Jerk and my Snatch. Cleans always feel nice.

Same deal with me. Working on the jerk now, trying to get it sufficiently above my clean so as to make it not an issue. Getting up to 80-85kg would do it.

Looking strong. Getting any good instruction these days?

Thanks -- no instruction for a while. Jim Schmitz coaches in south SF, but getting out there is a trek. The local CF gym has opened a Sunday session that I might check out. I'd love to do the Chico CA seminar but I do business travel enough that being away from the family for the weekend is a non-starter.

Arien Malec
10-14-2008, 07:33 PM
Tuesday:
muscle sn: up to 105x1x2
tall sn: up to 95x1x2
sn bal: up to 140
shp: 145x2x3 (to a pole set to mid-sternum height)
j: 150x1x3
fs: 155x3x10

Clearly my pull isn't the problem here. I could probably get 155# up to sternum height, but have significant problems with snatch balance. That's where I need to focus. Jerk is coming along nicely.

Will do pullups and external rotations in a bit.

Arien Malec
10-15-2008, 09:47 PM
Been thinking about this. It seems like, to progress in the snatch, my priority #1 is to get my snatch balance to a point where 60kg is easy and comfortable. I'll stop messing around with snatch pulls and just snatch; muscle snatch and tall snatches seem to be helping with the 3rd pull.

To progress in the c&j, it's clearly all about the jerk, and I need to continue there. So for the next couple of weeks, it will look like this:

Tues:
musc sn + tall snatch + sn balance complex
sn balance to max
sn for 5 heavy singles
j for 3 singles
fs 10x3

thurs
j for 10 singles
sn balance
cleans
fs 3x3

sat:
max sn, c&j
max fs triples

Arien Malec
10-16-2008, 07:21 PM
thurs:
(weights in lbs)
j: 135, 145, 155x1x5, 160x1x2 (160# PR, although a bit of a pressout)
sn bal: up to 130x1x2. Ugly. Tired.
cl: 145x1x3
fs: 155x3x3

Feeling dead from the 10x3 sets.

Arien Malec
10-18-2008, 11:36 AM
Saturday: (weights in kg)
sn: hit 55 kg, just missed 59 (not tight enough)
c&j: hit 72.5, cleaned 75 but failed jerk. PR c&j, PR cl
fs: 85x3
pullups, external rotations.

metcon: 20 wallball burpies, 2000m row, 50 1 arm kb swings, 24kg, untimed

Arien Malec
10-18-2008, 12:56 PM
So rethinking yet again -- I'll do snatch pulls, but not high pulls, keeping the rest of the plan the same. I need to learn to pull tall and pull under quickly, as well as just getting comfortable under heavy weights.

That 75kg clean was pretty easy -- I think I could hit an 80kg clean reasonably easily. I've got bw c&j in sight if only I get that jerk up.

Arien Malec
10-21-2008, 08:36 PM
Two days recovery.
Tuesday: (weights in lbs)
musc sn + tall sn + sn bal: up to 95#x2
sn bal: up to 145x1x2 (PR -- PR OHS for that matter)
shp: 145x2, 155x2x2, to sternum height stick again. High pulls so the original program again.
Again, pretty clear that the pull isn't the problem here. I need to get that snatch balance up.
j: 155x1x3
fs: 160x3x10
chins, external rotations

Yuen Sohn
10-21-2008, 09:46 PM
In what way are you missing your snatches as of late? In front? Behind?

On the misses near your max, is it the case that you have the weight locked out for a split second, but lose tension in the bottom position?

Arien Malec
10-22-2008, 08:56 AM
In what way are you missing your snatches as of late? In front? Behind?

In front, nearly always. Feels like lack of umph on the pull (although I can get 70kg to mid-sternum easily on high pulls) but may be poor positioning and crappy 3rd pull.

On the misses near your max, is it the case that you have the weight locked out for a split second, but lose tension in the bottom position?

Yep, except when I'm soft in the elbows as well. Generally on the right side, for some reason, both lower and upper body. Despite the fact that my right is my dominant side.

Yuen Sohn
10-22-2008, 09:37 AM
Without seeing you lift in person, it's tough to say. But I can maybe offer some advice based on my own experience as well as other new to intermediate lifters I train with. I definitely think you've already got what it takes to snatch more!

In front, nearly always. Feels like lack of umph on the pull (although I can get 70kg to mid-sternum easily on high pulls) but may be poor positioning and crappy 3rd pull.

If positioning is a problem (like the bar is going too far forward), try doing a complex of 1 snatch high pull (keep this really close with "scarecrow" arms) and immediately follow this with a snatch. Start with the bar only and progress to heavier weight as you feel comfortable.

Yep, except when I'm soft in the elbows as well. Generally on the right side, for some reason, both lower and upper body. Despite the fact that my right is my dominant side.

Snatch balances and high hang/tall snatches worked great for me. I've never really gone too heavy with my snatch balances as they are a rather joyless assistance exercise for me, haha. As a result, my snatch balance trails my full snatch by about 30kg. Not to say that you shouldn't go heavy (as that's definitely a good thing), but it's also the quality of the movement that I think is more important. Strive to make your lighter attempts super crisp, get to the bottom position lighting quick, and really get in the habit of punching out/lockout out hard and fast. I've noticed at competitions, you can almost always tell who's going to be lifting big weights based on how crisply they warm up with an empty bar and lighter weights.

There was a time when my bottom position was super shaky, and I found throwing some OHS once a week (about 65-75% of max snatch for 5s) helped a lot. Of course, full range-of-motion and no grinders.

Also, how often do you do presses (strict, push presses, snatch-grip, etc.)?

Arien Malec
10-22-2008, 10:55 AM
First, thanks for the help and advice!

If positioning is a problem (like the bar is going too far forward), try doing a complex of 1 snatch high pull (keep this really close with "scarecrow" arms) and immediately follow this with a snatch. Start with the bar only and progress to heavier weight as you feel comfortable.

Good advice and makes a lot of sense. I keep my high pulls nice and close, scarecrow arms as you say, but not as clean on the full snatch. I've been wondering how to keep the bar closer -- seems like a great drill.

Snatch balances and high hang/tall snatches worked great for me. I've never really gone too heavy with my snatch balances as they are a rather joyless assistance exercise for me, haha. As a result, my snatch balance trails my full snatch by about 30kg. Not to say that you shouldn't go heavy (as that's definitely a good thing), but it's also the quality of the movement that I think is more important. Strive to make your lighter attempts super crisp, get to the bottom position lighting quick, and really get in the habit of punching out/lockout out hard and fast. I've noticed at competitions, you can almost always tell who's going to be lifting big weights based on how crisply they warm up with an empty bar and lighter weights.

Yep -- I'm on a mission right now to increase the snatch balance and increase my comfort under the bar. Good advice on keeping it fast -- I've been concentrating on keeping it heavy -- may be good to take it up to a max, then drop back the weight and concentrate on speed and lockout.

There was a time when my bottom position was super shaky, and I found throwing some OHS once a week (about 65-75% of max snatch for 5s) helped a lot. Of course, full range-of-motion and no grinders.

Also, how often do you do presses (strict, push presses, snatch-grip, etc.)?

Not so much this cycle, but a decent amount previous cycles. It's not clear to me that shoulder strength correlates with crisper lockout for me -- I've been reducing the presses and increasing the jerks and getting better lockout.

It's fair to say, however, that my press is relatively weak compared to my lower body strength.

Thanks again.

Arien Malec
10-23-2008, 06:44 PM
Good day today (Thursday):
Weights in kg:

j: did singles up to 77kg (PR), failed 80, went back down to 72.5 for 3 singles

sn:
I did Yuen's drill of high pulls followed by snatches. My daughter, her friend and her friend's brother came out to watch, which was fun, so I decided to push to a PR.
Worked up to 59 kg, hit it (PR), tried 61 kg but too much for that day.

fs: 72.5x3x3.
I'm recovering from the 10x3 much better than I ever did with 5x5

Finished with external rotations and chins, then went to eat the flesh of animals.

Arien Malec
10-25-2008, 11:18 AM
Saturday:

Not so great today -- took my chance on Thursday with not much in the tank today.

sn: went up to 55kg, then took three tries at a PR 61kg, but nothing doing.
c&j: tried at a PR 75kg, hit the clean, but nothing in the tank for the jerk
fs: singles, hit 92.5 for a tie at my PR, but missed at 97.5

then rowed 3K, external rotations, standing ab wheel, etc.

I think I'll hit another 10x3 Tuesday, then do moderate weight work until two weeks from now for a PR day.

Arien Malec
10-28-2008, 08:58 PM
Tuesday:
weights in lbs
mu sn + tall sn + sn bal: Up to 105
sn bal: up to 135 for 2 singles, messed up on 145. Wanted to move on...
shp: 160x2x3
j: 160x1x3. Ugly.
fs: 165x3x10

Don't know if I'm up for chins and external rotations tonight.

Arien Malec
10-30-2008, 07:00 PM
Crappy day today. I should have kept the jerks lower to hit every lift.
weight in lbs
j: up to 165, tried at 175 twice but failed, tried back at 165x1x3 but missed each one
sn bal: 115x1x3. Missed once, and snatched it back up. Then went on to 125x1x3
fs: 165x3x3

Arien Malec
10-31-2008, 07:44 AM
Two incidents of butterfingers over the last couple of days -- CNS fried?

Arien Malec
11-01-2008, 11:58 AM
Near max day, which turned out to be a max day.
sn: went up to 57kg for what was supposed to be 3 singles, but I only hit one.
c&j: up to 70kg for 3 singles, but missed one
fs: 85 kg for a triple.

It's clearer than ever that my main problem in the snatch is getting under the bar in my third pull. I can make the snatch if I have room to spare (if I can pull it to my chin), but if I pull to mid-sternum, I can't get under it.

Have to do external rotations and chins today.

Arien Malec
11-08-2008, 12:22 PM
Took a week off, due to business travel. It has been a while since I've taken some time off, so I didn't feel an obsessive need to hit the hotel gym.

Crappy heavy day today. Failed at 59kg snatch, and 75kg c&j, although the latter was close. Did some rowing and some kb snatches for fun.

I've hit close to my goals, but am still 2.5kg short of my goal for both lifts.

If I want to stick to my overall goals, I'd like to hit 62.5 snatch and 77.5 kg c&j by end of November.

My next cycle will be:

Tues: 20/20
Starting weights (in lbs):
sn: 90x1x5, 100x1x5, 105x1x5, 110, 115, 120, 125, 130
c&j: 120x1x5, 130x1x5, 135x1x5, 140, 145, 150, 155, 160

Thurs:
muscle sn + tall sn + sn balance, to heavy single
sn balance: to heavy single, then less 10% for 3 singles
j: 5 heavy singles
bs: 5x3

Friday:
heavy singles, sn, c&j, fs

Arien Malec
11-11-2008, 08:02 PM
Tuesday: 20/20
sn: started at 42.5, hit 17 lifts, ending at 55
c&j: started at 55, hit 17 lifts, ending at 66 kg

Snatching wore me out, no energy left for cleans, let alone jerks. I forgot how mentally draining this workout is.

The good: I hit my groove in the snatch, and fixed my bottom wobbliness.

Arien Malec
11-13-2008, 09:40 PM
Thurs:
muscle sn + tall sn + sn bal: 20, 30, 40, 42.5, failed at 47.5
sn bal: 52.5, 57.5, 61, 66
ohs: 68 (PR, for what it's worth)
j: 68x1x5
bsq: 88.5x3x5

I've been used to front squatting -- back squatting is a bit of a shock. My wittle wegs are wobbly...

Arien Malec
11-15-2008, 09:43 AM
Saturday:

sn: warm up then 55x1x3. 1 fail
c&j: warm up then 68x1x3, failed last two jerks. Uggh.
fs: 86x3 (PR triple)

500 m row -- was doing a good pace, then hit a wall at about 1:20-30 and totally fell apart. Finished in an ugly 1:40.

Arien Malec
11-18-2008, 09:55 PM
Tuesday:
20/20
sn: hit 18 lifts, maxing out at 57kg
Felt nice and strong for the snatches, so of course, my body fell apart on the c&j -- hit only 14 lifts before I failed the jerk.

Arien Malec
11-18-2008, 09:56 PM
500 m row -- was doing a good pace, then hit a wall at about 1:20-30 and totally fell apart. Finished in an ugly 1:40.

OK, not so ugly for me -- my PR was 138.9. Sucks to suck.

Arien Malec
11-19-2008, 08:53 PM
20/20
sn: hit 18 lifts, maxing out at 57kg.

In the progress is slow but actually happens category, the last time I did the 20/20 approach (5 months ago), I started out snatch at 30 kg and worked up to 50 kg before I hit failure. This time, I started at 42.5 and ended at 57kg before I hit failure.

Slow and steady is better than nonexistent.

Arien Malec
11-20-2008, 06:34 PM
Thursday:
muscle sn + tall sn + sn bal: up to 95#, failed tall snatch at 105#
sn bal: 115#, 125, 135x1x2, 145
ohs: tried 155, dropped it in the bottom
j: tried 160#, no spring
bsq: 200#x3x5 -- much easier this time.

Arien Malec
11-22-2008, 12:02 PM
Saturday suckage -- under recovered.

sn: worked up to 57 kg for three fat misses
c&j: worked up to 68 kg, failed jerk twice
fs: tried for 88 kgx3, hit 2, PR of sorts

500m row: 1:38.6, PR by 2 tenths of a second. Stopped rowing a tad too soon, could have gotten one more stroke in. Next time, I'll have a proper PR.

Arien Malec
11-23-2008, 01:27 PM
Sunday:

Hiking in the hills. My son loves when I sprint, to play follow the leader and to be carried, so the first 200 m were spent hopping on one foot, then a mile of sprint/walking up the hill, then normal hill hiking, then son carries up another steep hill, then a race to the bottom.

Arien Malec
11-24-2008, 08:33 AM
Hiking in the hills. My son loves when I sprint, to play follow the leader and to be carried, so the first 200 m were spent hopping on one foot, then a mile of sprint/walking up the hill, then normal hill hiking, then son carries up another steep hill, then a race to the bottom.

OMG, my calves hurt.

Random observation: my weight gain early warning detection system has fired again: the number of pull-ups/chins I can do is decreasing rather than increasing. Time to weigh myself again? Random guess: 205#. I may need to do an all out war on fat soon -- I want to stay at (a lean) 94kg.

Arien Malec
11-25-2008, 04:31 PM
Tuesday:
sn: up to 52.5x1x5
c&j: 63.5x1x5

Since that represents 80% of my desired new PRs (63.5 and 77.5) I guess it counts as medium work. This week, I'll try to do light and medium work every day.

Skipped out on squats since I'm still hurting from my hill-son-sprintorama.

Arien Malec
11-27-2008, 11:08 AM
This week, I'll try to do light and medium work every day.

Oh well. Yesterday was a bit of a run-around day prepping for holding the dinner today.

Thanksgiving day:
Went for a big workout to prep the body for a feat.
sn: 52.5x1x10 -- felt like this could go on forever, before my legs gave out.
j: 63.5x1x5 -- no spring for cleans.
bsq: 93x3x5
press: triples, up to 43

Then, finally, a big treat:
dl: 85, 125, 145, 156.5/345 lbs. That's a PR, I do believe. Felt like I could do a bit more but I decided to leave it there...

Arien Malec
11-28-2008, 02:34 PM
Post thanksgiving digestion workout:

sn: 45.5x1x5
c&j: 59x1x5

Hiking later.

Arien Malec
11-29-2008, 11:53 AM
sn: up to 52.5 for 2 singles and 56.5 for a single
j balance: 56.5 for 3 singles -- need to do more of these
j: 61x1x2, 65.5x1x2, 70x1
fs: 88.5x2x2

row: 500m, 1:37.5, PR

Arien Malec
12-02-2008, 07:31 PM
Tuesday:

Starting fat loss cycle, using McDonald's UD2.0.

Template:
Tuesday: low carb, low calorie. Snatch medium-heavy, high rep lower body glycogen depletion
Wednesday: low carb, low calorie. C&J medium, high rep upper body glycogen depletion
Thursday: low carb, low calorie, rowing
Friday: low carb, low calorie morning, sn + c&j light, 3x8 workout, PWO high carb
Saturday: high carb
Sunday: lower carb, normal calorie, maxes
Monday: lower carb, normal calorie

Tuesday:
sn: 47.5 kg, 52.5, 55x1x3
zercher squat: 140lbsx15x3 (made me want to throw up)
rdl: 140lbsx15x3 (back on fire)
snatch dl: 140lbsx15
calf raises (urghh): 135x20x3

Nutrition: long IF (22 hrs), 1700 calories of pork, carrots, salad, fish oil. 172 gms of protein.

Arien Malec
12-03-2008, 10:24 PM
Wednesday:
c&j: 65 kgx1x4, having problems with lockout

high rep upper body work: db presses, rows, bench presses. High rep ab wheel rollouts.

Nutrition: 1700 calories, 176 gms of protein. If I want to get to 200, I'm going to need to add some protein powder. Don't know that it really matters.

Arien Malec
12-04-2008, 10:23 PM
Thursday:

short IF (15 hrs), ~1750 cals, not nearly enough protein (higher fat). And that was with protein powder. I forgot how hard it is to get sufficient protein on a low cal diet.

2000m row. 7:55, which is a PR, though not an impressive one. The only impressive part is that the glycogen depletion really hurt my ability to do this work quickly.

Arien Malec
12-05-2008, 07:10 PM
Friday:
Long IF, broken by protein shake. Nutrition not so great.
sn: 47.5x1x3
c&j: 61x1x3
zercher: 155#x8, 165#x8, 175x8 -- the last felt like I could do it for 3 sets, except for totally sucking
rdl: 175x8, 185x8x2 -- back aching at the last set
db bench press: 40@x8x3 -- higher next time
db row: 54#x8x3 -- same

Lesson: Zerchers suck totally.

After workout: carb up with rice cracker, pumpkin puree, sweet potato cakes + carrot omelette.

Allen Yeh
12-06-2008, 01:57 AM
Zerchers suck but in a good way! When going heavy I feel like my head is going to pop off.

Curious, How tall are you?

Arien Malec
12-06-2008, 10:08 AM
Zerchers suck but in a good way! When going heavy I feel like my head is going to pop off.

Curious, How tall are you?

Heavy is Sunday. So far, I've just done higher reps. The suckage is primary dizziness and nausea at about the 7th or 8th rep (and 15 reps totally sucks). I'm 5'11", so I can't really complain about being a giraffe. I think the primary thing with Zerchers is that they are truly a whole body exercise in the same way a deadlift is, but I'm not used to them, or biomechanically set up for them. Deadlifts feel good and right, Zerchers feel totally wrong.... The good news is not having to do abdominal work.

Arien Malec
12-07-2008, 11:36 AM
Heavy is Sunday.

So, Sunday. Carbed up Friday and Saturday. Back to LC today.

sn: hit 52.5, failed at 58. Slooooow.
c&j: failed J at 70. Slooooow.....

I dunno if it's the weight loss, fatigue, or the neurological patterns set by the high rep lifting but I felt like molasses.

Remainder of weights in #
zerchers: 185#x3, 205x3, 215x3. Squats themselves weren't bad, but I'm DL the weights into Zercher form, and the transition sucked. Also, setting down the weight is dangerous. I need a platform, badly.
press: 95x3, 100x3 (PR), 105x2 (PR). Tried for a 115# single PR, but too wiped.
chins: 3xbw, 3xbw+10, 3xbw+5. Still in the suck range.

row: 500m 1:36.7 PR. I started too fast -- next time, I'll set a 1:35 pace and see if I can hold it.

Arien Malec
12-08-2008, 09:43 PM
Monday: LC, low calorie

Looks like 1700 calories, adequate protein, but both depend on how much of my two grassfed ribeye steaks my son stole from me. At 8, he eats almost as much as I do. Also, that depends on ignoring the 1/2 bottle of wine I drank tonight. 18th anniversary of being together with my wife. 1999 Teldeschi Terranova -- inky black, blueberries and blackberries -- pretty intense stuff.

Rest day today, back to the high rep glycogen depletion stuff tomorrow.

Arien Malec
12-09-2008, 06:52 PM
Rest day today, back to the high rep glycogen depletion stuff tomorrow.

Urgghh. I hate fat loss. Mass gain sucks as well -- I was liking the unthinking relaxed semi-paleo eating. Too bad about the fat gain.

Tuesday:
LC, low calorie, medium-long IF.

sn: suck, suck and more suck. Should have swallowed my ego, and lifted light and fast.
zerchers: 140x15x3. Nausea. Couldn't finish the first and last sets.
sn dl: 140x15x2, wanted to do 3 sets, but my back was burning
calf raises: 165x20x2
bsq: 115x15x2 (just to make sure of the glycogen depletion)

Arien Malec
12-09-2008, 08:14 PM
Diet Tuesday:

Fitday says inadequate calories, but I feel full. Hmmm. I'll go with my body.

Arien Malec
12-10-2008, 09:42 PM
Wednesday:

Jerk. Kept it very light, 61x2x3

Upper body high rep work.

Diet: 1700 cals, 230 g protein, due to a very nice goat saag.

Arien Malec
12-11-2008, 08:58 PM
Thursday:
rest, legs feeling burnt.

Diet: around 1700 cals, 220 g protein (goat saag, lamb 'n' chicken)

Medium IF (15 hours)

Arien Malec
12-11-2008, 09:05 PM
Side thought -- it's amazing how well IF + high protein + LC works to curb hunger on low calorie eating.

Arien Malec
12-12-2008, 08:18 PM
Friday:

IF. First meal @ 1:30, goat saag, about 800 cals.

muscle sn: up to 105 lbs
1 arm barbell snatch: 65 lbs, failed at 75.
tall cl + pj + j: up to 105 lbs.

Zercher: 185#x8x3
RDL: 185x8x3
DB bench press: 40@x8x3 (should have done 45 but didn't have the plates)
DB 1 arm row: 60#@x8x3 (should have done 65#)

Afterwards: 1 1/2 very large sweet potato, 3 turnips, grassfed ground meat, fish oil

Trying to carb up with paleo carbs -- hard to eat enough carbs... I'm stuffed.

Arien Malec
12-14-2008, 04:10 PM
Saturday: rest

Sunday: sploshing about looking for the perfect tree to cut down.

At home:
sn: 50kgx1x5
c&j: 61kgx1x3
zercher: 185#x3, 215#x3, 225#x3 (PR) I think I have some more in the tank.
press: singles to 105#, nothing higher.

Chins later.

Arien Malec
12-16-2008, 08:24 AM
Monday: air travel, 15 h IF
Tuesday: hotel gym lower body glycogen depletion -- dumbell front squats, dumbell RDLs, treadmill sprints.

IFing today as well.

Arien Malec
12-18-2008, 07:18 PM
Winding down fat loss mode. IF Wednesday and today (Thursday).

sn: 50x1x5
c&j: 61x1x3
fs: 75x3x10
db press: 35@x3x5

Arien Malec
12-22-2008, 07:00 PM
Fun weekend, trip to Calistoga, no workout.
Monday:
sn: 52.5x1x5
c&j: 63.5x1x3
bs: 84x3x10
db press: 18@x3x5

Tweaked my back a bit for the last set of 3 in the squat. Hopefully heals by next workout.

Arien Malec
12-25-2008, 08:43 PM
Thursday:
sn: 52.5x1x6
c&j: 63.5x1x3
fs: 77x3x10
db press: 20@x3x5 -- missed R side after 2 sets, switched to bent press to make the reps.

With the 10x3s, I feel like a truck ran over me. At least if a truck ran over me, I'd get a morphine drip.

Arien Malec
12-27-2008, 03:25 PM
Saturday:

sn: singles up to 52.5, tried for 55 but failed twice.
c&j: singles up to 70

Basically felt beat up & no motivation. I'll see how I adapt to the 10x3s.

Arien Malec
12-29-2008, 11:46 PM
Monday:
hsn: triples up to 52.5kg
bsq: 88.5x3x8. Would have gone for 10, but the same strange back spasm hit me at the 8th set.
press: 45lbsx3x5

Arien Malec
01-01-2009, 01:07 PM
Thursday:
sn: 52.5kgx1x3
chp: tried at 82.5kg triples, but no pull
fs: wanted to be 80x3x10, but bailed early. I'm beat up and need some rest.

Since this is the new year, I looked back at my old lifts from last year. It's a bit pitiful how poorly I've progressed.

sn: 42.5kg to 59kg -- at that rate of progress, I won't hit my goal of bw by 40.
c&j: 61 to 75
fs: 88.5 to 93
bsq: 102 to 111
press: up 2 kg

All in all, slooooow progress.

It's especially discouraging in that my bodyweight and lean mass have actually increased over this year, so most of the strength gains are probably attributable to that.

Focus now is on strength....

Arien Malec
01-04-2009, 01:36 PM
Sunday:

Did my Monday workout today because flying to NYC tomorrow for a one day business trip. Uggh.

Because my back has been aching a bit lately (pulled muscle, I believe, not spinal), I did front squats today rather than back squats as scheduled.

sn: 52.5x1x3
c&j: 63x1x2
fs: 79x3x10
db press: 20@x3x5

Only got through 9 sets of the fs.

Arien Malec
01-08-2009, 11:12 PM
Thursday:
sn: 52.5x1x3 -- starting to get easy, may need to move up
bsq: 90x3x6 -- wanted to be 10 but was slowing down and getting fatigued in the back
db pp: 22.5x6x3 -- 3x8 next

Arien Malec
01-11-2009, 02:57 PM
Sunday:
OK, officially overtrained. Was dreading going out to train, during warmup, felt like hell, and then missed a whole series of warm up snatches.

Quit the workout I was going to do, and did a metcon instead. First, messed around with kb snatches, then did 3 rounds of: 250m row, 5 reps, sandbag clean and push press, and 5 chins. Simple, no? Totally humbling.

I'm way out of shape.... Urgggg.

Arien Malec
01-14-2009, 07:19 PM
Wednesday:
Light work.
sn: 50x1x3
c&j: 61x1x3
fs: 77.5x2x2
24kg kb snatches: 20 continuous (pitiful)
50lb db pp: 8 each arm.

Arien Malec
01-17-2009, 08:05 PM
Saturday:
More light work.
3-pos sn: 42.5x3 sets
2-pos cl+2 j: 42.5, 52.5, 57.5
fs: 75x2x2
24 kg kb snatches
kb push presses

Arien Malec
01-21-2009, 09:03 AM
Sunday:
New exercise: kid push jerks. Take kids by the armpits, push jerk overhead for reps. Fun for all.

Monday:
Even lighter work:
sn: 50x1x3
c&j: 61x1x3
That was it

Arien Malec
01-22-2009, 03:27 PM
Thursday:
Technique work with Greg at the new CA facility, which is quite impressive, if row after row of lifting platforms is your thing, which it is for me.

Mostly tecnique work on the snatch. My biggest issue was positioning through the first pull, plus some head posititioning issues. Some very light work on the jerk as well, empty bar, focusing on head position and split leg work.

I'm eager to apply the technique work on Saturday -- I worked out a lot of fundimental issues.

Arien Malec
01-24-2009, 12:41 PM
I'm eager to apply the technique work on Saturday -- I worked out a lot of fundamental issues.

OK, easier said than done. I started with lots of technique work, but found that, as the weights got heavier, my old habits started to reappear.

sn: 42.5, 45, 47.5, 50, 52.5x1x3
j: 70, 75x2
fs: singles up to 97.5, failed at 100. 97.5 PR
press: singles up to 52.5, failed at 54.5, 52.5 PR

Since the strength testing was going well, decided to do DL
dl: singles up to 156.5, PR

I had a bit more for the DLs, but decided to give it a rest.

Now for pork.

Arien Malec
01-27-2009, 09:13 PM
Tuesday:
sn drills
sn: 45.5x2x5
c&j: 59x2x3
fs: 72.5x3x5

Arien Malec
01-30-2009, 09:59 PM
Friday.
Wanted to do this yesterday, but an awful combination of early morning calls and evening work problems nixed that.

sn drills
sn: 45.5x2x5
c+2j: 59x2x3
fs: 75x3x3

Feeling weak today -- probably accumulated work stress.

Arien Malec
02-01-2009, 01:38 PM
Sunday.

sn drills (sn dl + sn pull + sn)
sn: 47.5x2x4
c+2j: 61x2x3
fs: 77.5x3x3

Arien Malec
02-03-2009, 08:40 PM
Tuesday:
sn dl + sn pull: up to 61kgx2x2
j: up to 65x1x5
fs: 80x3x5

Arien Malec
02-05-2009, 07:35 PM
Thursday:
sn drills
sn: 50x1x8
c&j: 63.5x1x6
fs: 75x3x3

In a rut.

Arien Malec
02-10-2009, 09:21 PM
Oops. Forgot to post Saturday's workout.

sn drills.
h-sn: 42.5x3x5
cl: 70x something - no snap after snatches
fs: 84x2x3

Half-assed attempt at a metcon with my sandbag, quit in disgust.

Tuesday:
hurting. knees creaking.
sn: 50x1x8
c&j: 63.5x1x6
fs: 80x3x4

Arien Malec
02-12-2009, 09:05 PM
Thursday. Feeling better. Same workout, twice the fun:
sn drills
sn: 50x1x8
c&j: 63.5x1x6
fs: 80x3x3

Arien Malec
02-14-2009, 02:40 PM
Saturday:
sn drills
sn singles: up to 54.5, failed at 56.5
c&j singles: up to 70, suckage
fs: 85x2x3

Messed around with sandbag clean and push presses, didn't sit well with the almond butter/blueberry shake I'd had previously.

Arien Malec
02-17-2009, 09:50 PM
Sandbag clean and push presses were felt the next day in the forearms, shoulders and triceps. Cool.

Tuesday:
sn drills
sn: 50x1x10
c&j: 63.5x1x6 (tried for 8)

Sandbag push presses

Skipped the front squats today because no time.

Long IF, so ran in and ate a big juicy grassfed steak.

Arien Malec
02-19-2009, 09:26 PM
Thursday:
Long IF
sn drills
sn: 52.5x1x5
c&j: 66x1x5
fs: 88.5x2x2
tgu situps

Arien Malec
02-22-2009, 01:18 PM
Friday: bike riding in Sonoma
Saturday: light hiking, walking, and dancing.
Sunday:
Light day...
sandback carry, ohs, fs, push press complex to warm up
sn drills
sn: 47.5x1x3
c&j: 61x1x3
fs: 84x2x2

Arien Malec
02-24-2009, 09:02 PM
Tuesday:
hurting -- don't know if it's the load last week, or under-recovery due to the more aggressive IF I've been doing. I have a hard time eating enough when I IF.

500 m row and sandbag tgu to warm up
sn drills
2-pos sn: 42.5x3 sets. Surprisingly hard.
c&j: 61x1x3
fs: 80x2x2

Arien Malec
02-28-2009, 01:25 PM
Lots of recovery, to little effect.
Saturday:
sn: singles, failed at 54.5
c&j: didn't even try at max
fs: 70x2
ohs: 61x2, 66x2, 70 for a single
That was an easy PR -- I need a platform to try a real max.

Arien Malec
03-07-2009, 11:58 AM
One week of downtime, with a wonderful recovery meal at a Brazillian steakhouse -- all you can eat beef on the company is a wonderful thing...

Saturday:
hsn singles: up to 50.
cdl + chp singles: up to 90
(In theory I can clean BW, in practice, not really).
fs: 72.5x3x5
sandbag single arm push press ladders: 3x(1, 2, 3 reps/arm)
chins: 3xsuck.... Been a long time...

Arien Malec
03-11-2009, 08:50 AM
Tuesday:
hcl: singles up to 70
fs: 75x3x5
sandbag single arm pp: 1@x5 sets
chins: 2xsuck

Arien Malec
03-12-2009, 07:47 PM
Thursday:
hsn: 42.5x2x3
fs: 77.5x3x5
sb single-arm pp: 5x(1,2) ladders
chins: 2xsuck

Arien Malec
03-14-2009, 04:51 PM
Sat:
j: singles up to 70, no lockout. Bleah.
sdl+shp: up to 65
fs: 80x3x5
sb single arm pp: 4x(1,2,3) ladders

Arien Malec
03-17-2009, 09:39 PM
Tues:
hcl: 61x2x3
fs: 82.5x3x5
sb pp: 5x1@
pullups: suck doesn't cover it. More chins.

Arien Malec
03-19-2009, 08:16 PM
More coaching with Greg.

Did snatches up to the point where I failed due to being a wimp under the bar.

Did jerks up to the same point, then backed down.

Did some OHSs, tried for a PR but couldn't push press it properly, so did sn grip pp.

Did some sdls.

Weights are all a fog, but I'm tired enough.

Arien Malec
03-21-2009, 12:18 PM
Saturday:
sn singles to 56.5, then 45, 42.5x1x2
c&j singles to 70, then 61x1x2
fs: 84, one set of 3, one set of 2, bleah. I'll back off this week, and try something else next week.
sn pp: 42.5x5x3. Easy.
chins: 3xsuck.

Arien Malec
03-24-2009, 08:25 PM
Tuesday:
3-pos sn: 5 sets up to 42.5x2 sets
sn pp: 45x5x5
sn pull: 50x3x3
fs: 72.5x3x5
chins: 3xsuck

Suck isn't getting any less sucky...

Arien Malec
03-26-2009, 09:19 PM
Thursday:
3-pos cl: 5 sets of 61
j: 61x2x5
cl pull: 66x3x3
bsq: 81.5x5x5
chins: ladders of suck

Arien Malec
03-31-2009, 09:51 AM
Weekend:

Skiing. Stronger is better for skiing, as it happens. I can't wait to see what happens with a 150kg front squat. Fun.

Now back to the regularly scheduled program.

Arien Malec
03-31-2009, 07:33 PM
Tuesday:

2 pos sn, 5 sets at 47.5
sn pp: 47.5x5x5
sn dl: 61x3x3
fs: 75x3x5

24kb overspeed swings, 2 sets of 10

Arien Malec
04-02-2009, 09:07 PM
Thursday:
2 pos cl, 5 sets @ 65.8
j: 63.5x2x5
cl dl: 74.8x3x3
bsq: 84x5x5

24 kg kb overspeed swings, 2x5

Arien Malec
04-04-2009, 02:19 PM
Saturday:
sn dl + hp + sn: 43x5 sets
sn pp + 3 ohs: 43, 52x4 sets
sn shrug: 52x3x3
rds: 84x8x3

Arien Malec
04-07-2009, 09:46 PM
Should have gone max Sunday, but feeling too beat up. Went for a long bike ride with the kids in the sun instead. Vit D is good.

Tuesday:
3-pos sn: 43x3x5. Slow...
sn pp: 50x5x5
shp: 52x3x3
fs: 77x3x5

Arien Malec
04-10-2009, 05:28 PM
Thursday's workout moved to Friday due to my son landing in the ICU. All good now, it seems, but long nights with no sleep.

Friday:
3-pos cl: 63x3x4. Slow, no zip.
j: 63x2x5. Ugly
chp: 68x3x3
bsq: 86x5x5. Solid.

Arien Malec
04-12-2009, 12:34 PM
Sunday:
hang muscle sn: up to 47.5, down to 43x1x3
sn balance: up to 65.7, down to 56.7x1x3
cl shrug: 70x3x5
rdl: 88.5x8x3

bike riding later

Arien Malec
04-14-2009, 09:30 PM
Tuesday:
2-pos sn: 50x2x5
sn pp: 52x5x5
sdl: 63.5x3x3
fs: 79x3x5

Pretty easy.

Arien Malec
04-16-2009, 07:13 PM
Thursday:
2-pos cl: 68x2x5
j: 65.7x2x5 -- got better as the sets progressed. Need more skill warmup...
cdl: 77x3x3
bsq: 88.5x5x5

All of these 5x5s lately are PRs, for what it's worth. The perceived intensity is staying about the same from week to week, so I guess I'm getting stronger.

Arien Malec
04-18-2009, 11:21 AM
Saturday:
sn dl + shp + sn: 45x3x5, trying for light 'n' fast
sn pp + 3 ohs: 54.5x5 sets
sn shrug: 59x3x5
rdl: 90x8x3
Used straps for the rdls -- helped considerably.

Arien Malec
04-21-2009, 07:28 PM
Tuesday:
3-pos sn: 45x3x5
sn pp: 54.4x5x5
shp: 54.4x3x3
fs: 81.6x3x5

The front squats were a bit hard...

Arien Malec
04-23-2009, 10:24 PM
Thursday:

3-pos cl: 65.7x3x5
j: 68x2x5
chp: 70x3x3
bsq: 90.7x5x5

Back squats are getting tough as well.

Arien Malec
04-25-2009, 10:39 PM
Saturday:

muscle sn: up to 50, down to 42.5x2x3
sn balance: sucked. Tried to go to 60, but no speed, balance or grace. Stuck with 52 for a few doubles.
cl shrugs: 75x3x5. Easy
rdl: 93x8x3. Also easy.

Derek Weaver
04-26-2009, 01:44 PM
Hey, how's your kid doing?

Are your squats getting tougher because of weight and progression or some other outside factor?

Arien Malec
04-26-2009, 06:47 PM
Hey, how's your kid doing?

Are your squats getting tougher because of weight and progression or some other outside factor?

Xavier's out of the hospital and doing well. He has epilepsy and developmental issues, so that generally sucks, but the (hospital caused) crisis is over. He's a great kid, despite all the worry he causes us...

Thanks for checking in -- I really appreciate it.

As for the squats, mostly just progression, I think. I'm up to 85% on the FS, and about 80% on the back squats.

I'm big enough at my height (~200 lbs at 5'11") that I should be able to lift a great deal more than I do. No excuses -- I need to get strong to bring the snatch and C&J up...

Arien Malec
04-28-2009, 02:40 PM
Tuesday.

On the road in Atlanta. Went over to Gold's Gym downtown. Rather amusing. I had the squat rack to myself, while the curl station and the benches were full.

fs: 84x3x5 (easy first in the lineup)
sn pp: 56.7x5x5
shp: 61x3x3
sdl: 70x3x3

Arien Malec
04-30-2009, 05:31 PM
Thursday:
Flew back home.

2-pos cl: started with 70x2x2, too slow, went to 65x2x3
j: 65x2x5
bsq: 93x5x5
cdl: 80x3x3

Moved the squats before the cdls. Still hard, but doable. I think I've still some running room here.

Arien Malec
05-02-2009, 03:37 PM
Saturday:
sdl + shp + sn: started at 50x3x2, realized that was a bit too much, went to 46.5x3x3
ohs: 56.7x3x5
sn shrug: 61x3x5
rdl: 95x8x3

15 minutes light rowing
overspeed kb swings

Arien Malec
05-05-2009, 09:50 PM
Tuesday:
3-pos sn: 47.5x3x5
sn pp: 59x5x5

Took a break for dinner, then:
fs: 86x3x5
shp: 56.5x3x3

Front squats were pretty reasonable. I'm up at 88% now.

Arien Malec
05-07-2009, 07:07 PM
Thursday:

Started with 3 pos cl @ 68 but failed at the second set, dropped back to 61 for a couple of sets, but no speed.
Went to jerks at 61 but had no punch. The weight went up fine, since it's absurdly light, but no zing.

Went to bsq 95x5x5

Tough. Went in...

The squats are going up, but the speed strength is getting hit.

Derek Weaver
05-07-2009, 09:40 PM
Xavier's out of the hospital and doing well. He has epilepsy and developmental issues, so that generally sucks, but the (hospital caused) crisis is over. He's a great kid, despite all the worry he causes us...

Thanks for checking in -- I really appreciate it.

As for the squats, mostly just progression, I think. I'm up to 85% on the FS, and about 80% on the back squats.

I'm big enough at my height (~200 lbs at 5'11") that I should be able to lift a great deal more than I do. No excuses -- I need to get strong to bring the snatch and C&J up...

Good to hear about your son. I haven't been spending as much time on here as usual and realized I needed to check in to see your reply.

I'm sure stress and recovery plays a great deal on what you're able to lift. Nervous system fatigue of all sorts can really do some damage in the gym.

Either way your training looks good to me.

Glad to hear all is well.

Arien Malec
05-07-2009, 10:28 PM
Good to hear about your son. I haven't been spending as much time on here as usual and realized I needed to check in to see your reply.

Thanks for this, Derek!

Arien Malec
05-09-2009, 03:15 PM
Saturday:

Kept it light:
hsn: 43x2x5
sn balance: 52x2x3
cl shrug: 77x3x5

overspeed kb swings: 24x8x3

4000m row

kb sn: 5 snatches, 15 seconds rest, 8 sets

Arien Malec
05-09-2009, 09:09 PM
Oh, and I'm fat. No way around it, especially when my wife makes comments like "you need to do more cardio, because I'm concerned about your health" and "you are looking bulky".

So UD2.0 for 6 weeks. Which sucks, because it's training ADD again. This time, however, I'm going to do bs and sn pp 5x5s for the "power" workout along with max snatches and c&js, and cut it short if I see strength loss.

The good news is that I can fit 20 lbs more muscle on my frame and still target competition at 94 kg if I do this right.

Derek Weaver
05-11-2009, 05:57 PM
UD2.0 eh? Have fun...

I just got done and don't really feel like I'm going to miss it.

I think I have a thread saved for an Oly guy that Lyle helped make UD2.0 fit his training. I'll see if I can find it if you don't already have it.

Arien Malec
05-11-2009, 08:53 PM
That would be awesome! I looked around in the forums and found something from an O-lifter.

It was something like:

Monday: light c&j technique work + lower body depletion
Tuesday: light cn technique work + upper body depletion
Wed: cardio
Thurs: sn/c&j medium, 3x8 press/fs/rdl, carb-up evening
Friday: carb-up
Saturday: sn/c&j heavy, 5x5s press/squat/rdl, heavy pulls
Sun: recover...

Derek Weaver
05-11-2009, 10:32 PM
Is this the thread you'd found? http://forums.lylemcdonald.com/showthread.php?t=1869

Arien Malec
05-11-2009, 11:05 PM
Yep - that's the one. Looks pretty straightforward.

Arien Malec
05-16-2009, 10:23 AM
Due to various excuses, took the week off lifting.

Went to an induction low carb/low calorie diet to prep myself for UD2.0, since I was probably a bit over the recommended 15% BF.

Last week, I was 201, this week, I'm 192 lbs. Pretty astonishing. Clearly, some of that must be water weight, despite eating a generally low carb diet normally. Playing around with skinfold testing: my suprailliac skinfold is about 11mm, and my abdominal about 24-25mm.

I'm going to eat normal calorically today and tomorrow, and start the UD2.0 in earnest Monday, with weight and skinfold measurements Monday (before glycogen depletion) and Thursday evening (before tension workout). This all sounds a bit obsessive compulsive, but I'm mostly doing it as an experiment to see how it all works.

Today, I tried to hit a max snatch, but nothing doing. Did singles up to 52, then failed...

Went to do a CFT:
bsq: hit 225 and 245 lbs, failed at 255. Should have tried at 250 because I almost had the 255, but I thought my PR had been 245. Turns out it was 225.
press: hit 105, failed at 115. Disappointing
dl: hit 345, failed at 365, should have tried at 355.

So total of 695. Stupid not to have hit 700 -- it was in my grasp.

PR squat: 245, PR CFT, 695

Derek Weaver
05-16-2009, 11:15 PM
You may even want to hit a medium type refeed to help and ensure your thyroid function is humming along.

Have fun with UD2.0. I'm going to do it again for another 4-6 weeks at some point, but it may not be until next spring.

Arien Malec
05-18-2009, 08:36 PM
Sunday: biking, and structured refeed, AKA eating lots of pork ribs.

I forgot that I'm going away this weekend, which makes sticking to the structure of UD2.0 pretty hard.

I'm going to hit a Texas Method week this week, and start UD2.0 on Sunday.

Today, weight was 198.8, but suprailliac was 10mm and abdominal 23mm.

Got a pair of VFF KSOs today, so thinking about doing a little sandbag carry around the neighborhood.

Arien Malec
05-18-2009, 09:03 PM
Got a pair of VFF KSOs today, so thinking about doing a little sandbag carry around the neighborhood.

Holy shit, that's hard. Props to anyone who can do a Rutman mile. I did a mile with about 70 lbs. Seems like a fun thing to work up on...

Arien Malec
05-19-2009, 07:05 PM
Tuesday:

sn: up to 56.5 for single, down to 45 for 3 singles
bs: 93x5x5
sn pp: 61x5x4 - failed last set

Derek Weaver
05-21-2009, 07:39 PM
VFF's are awesome. Rutman miles are not.

So much suck.

Arien Malec
05-25-2009, 12:04 PM
VFF's are awesome.

Yesterday, I experienced the full glory -- sprinted in the wilderness. Sprints have never felt better.

Alas, the last week since Tuesday has been a week of suck. Went camping over the weekend, but my son got sick with viral gastroenteritis first (Rotavirus or some such). I cared for him over the night, then we packed on Thursday, so I didn't get my Thursday workout in. Friday, I got sick myself and it spread through my entire family that day, which was difficult, particularly when living in a tent.

After recovery, the trip was fun, but the only exercise I got was nearly constant walking, farmers walks with 5 gallon of water in each hand, and the aforementioned sprints.

Started UD2.0 today. Weighed in today at 191, but I'm sure there's quite a bit of water loss from the illness. Suprailliac was 7 mm, and abdominal was 20mm.

sn: worked up to 52 kg

glycogen depletion: fs, rdl, press, row, floor press, 12-20 reps, 6 sets each exercise. I had to go to weenie weights for fs and press, probably because I'm so glycogen depleted anyway given generally low carb eating and the illness itself.

Derek Weaver
05-25-2009, 07:24 PM
Have fun with UD2.0 again. Good choices on your depletion. I super setted on Mondays and then did some sort of a high rep metcon. 100-150 reps of 4-5 exercises. Cindy-ish or Angie from the CF girls.

Arien Malec
05-26-2009, 09:07 PM
Tuesday:
j skill work

UD2.0 depletion, 6x15 of fs, 3x15 sdl, 3x15 straight leg dl, high rep presses, reverse rows, pushups.

Suck suck suckity suck

Weight down to 191.6.

Arien Malec
05-27-2009, 07:54 PM
Wednesday:
sn skill work with empty bar
kettlebell foolery
3500m light row

So far, only 1000 cals or so consumed, and no hunger...

Arien Malec
05-28-2009, 08:13 PM
Thursday:

190 lbs, 7 mm suprailliac, 19 mm abdominal.

Way few calories before lifting.

Did sn & j singles at moderate weight, then 2x8 of fs, rdl, floor press and row.

Then to the carb up. I hate the carb-up. Striving for 900-1000 g of carbohydrate.

Down about 250-300 g this evening.

Arien Malec
05-30-2009, 04:06 PM
Thurs even to Friday: took in about 900-100 g of carbohydrate, from mostly decent sources (Ethiopian food, oatmeal, root vegetable chips) and some so-so sources (rice crackers, large burrito, Cliff bar).

Saturday:
sn to max: topped out at 52, probably could have done 57.5 but jumped to high
c&j: topped out at 65

So sucked there.
sn pp: 61x5x5, didn't get through all sets
bs: 95x5, 95x3x5
chins: sets of 3 during the rest of the day.

suprailliac 6mm, abdominal 18mm

Arien Malec
06-01-2009, 07:29 PM
Monday:
191.8 lbs, suprailliac 6mm, abdominal 18mm
sn drills
depletion
3 sets of 15-20 fs, bs
3 sets of 15-20 cdl, sldl
6 sets of 15-20, floor press, row
3 sets of 20, push press (shoulders dead)

Arien Malec
06-02-2009, 08:01 PM
Tuesday:

tall cl + 2 j
rest same as Monday.
Suckage.

Arien Malec
06-03-2009, 08:52 PM
Wednesday:

Fooled around with sandbags and kettlebells, then 5000m row at an easy pace.