PDA

View Full Version : The New Relic: Abject Stupidity


Michael Hill
06-01-2008, 05:59 PM
Introduction:

Enough is enough, time to get serious. A little background first. I originally started doing Crossfit back in early 2005, somewhere around there. I did that for a while but plateaud due to a lack of strength and tried to add supplemental strength work but did way too much because Iím an idiot. Fast forward to today and I basically have screwed around/program hopped and gotten no where fast.

The plan is to go back to Crossfit. I have made recent previous attempts to go back in, but made the mistake of not ramping up slowly enough, resulting in a lack of consistency, and ending in a spectacular burnout and lack of results. I will be doing a lift of the day prior to a reduced volume WOD following a 3/1 schedule. LOD will be 5-3-2 rep warm-up sets with one heavy work set of 5 reps. Lifts rotated will be Dip, DL, Chin, FS, OHP, PC. WOD will generally be 50% volume (at least for the first month). Deference will be given to strength in the sense that volume of distance/reps will be reduced instead of lowering the weight whenever possible.

I decided to do this because I think a little accountability is just what I need. I think it will force me to be honest with myself about the little indiscretions, both dietary and training wise by posting the good, the bad and the ugly. I am posting this here instead of over at Crossfit because of my utter disdain for the Zone diet and I feel I may get more informative feedback if anyone chooses to do so. If I modify anything it will be toward a more strength/power focus and not more/longer met-con. It has been my experience that the Zone sucks all the joy out of life and drives me freaking nuts. I will also post diet/sleep comments on the same page as I believe they go together (if this isnít OK, let me know and I wonít do that).

Stats:

Male
28
6í0Ē
181 lbs

Posting begins tomorrow

Allen Yeh
06-02-2008, 03:16 AM
What is your current goal?

Mike ODonnell
06-02-2008, 08:23 AM
It has been my experience that the Zone sucks all the joy out of life and drives me freaking nuts.

Welcome to the dark side....

Derek Weaver
06-02-2008, 11:32 AM
Good luck! I would say you're in the right spot. Looks like you have kind of a MEBB scheme working out here, good idea.

I feel you on the Zone. I've tried strict Zoning, modified blocks etc. and just have no fun with it.

You're in the right place for support.

Michael Hill
06-02-2008, 05:03 PM
-Allen,

Main goal is just all around fitness and health. I have found that I do better without too much met-con, but have no desire to completely give it up because I have exercise ADD and don't feel good without it. That is a big reason I wanted to stick with Crossfit to an extent. Lots of variety, but with a plan in the bigger picture and I don't have to program much. I really need the variety becuase much of the rest of my life is very structured. I an an accountant and sometimes the anality of my co-workers is beyond absurd form my view. So I guess to get to the point, I want it all, but like I said before with a deference to strength. I would rather have a bigger deadlift than a good 10k time (Acutally I'd be fine if I never ran one again). I will be using my weights on all the big lifts and benchmark WOD's as measures. From a vanity point of view I'm fully committing to the idea of performance based
aesthetics. I figure this way, at least I can impress the ladies by juggling kettlebells if they don't find me attractive.

Thanks to the others

6/2/08

WU: Row 1000m, dynamic strething & joint mobility work

LOD: Dips
BW - 30 x 5
BW x 3
BW+10 x 2
BW+20 x 5

WOD: CFT (I'm running one cycle behind so I can plan volume changes in the scheme of the 3/1 as a whole)

FS

5x85
3x115
2x145
1x165 Strong
1x185 Tough
1x195 Fail

OHP

5x75
3x95
2x115
1x120
1x125 Very Tough
1x130 Fail

DL

5x135
3x225
2x265
1x295
1x305 Tough
1x315 Fail

Food:
#1: 4 hardboiled eggs (need to go shopping), 4 fish oil caps (black decaf
coffee and water throughout the day)

#2: 6 pickles, deli meat off of two sandwhiches (I was at a seminar for
work today and usually, they have good food choices at these things,
but not today, should have planned ahead

#3: About 8oz chicken breat, bunch of broccoli, 1 orange, 1 Tbps CLO, 2
Tbsp Olive oil


Note regarding substitutions:

I want to sub as little as possible but will have to due to equipment limitations as I work out in a commerical gym (the kind where trainers tell clients that their knees will explode if they let their knees move forward at all). Don't have a house so I can't build my own.

Additionally, I will have to sub on two standard exercises: Bench and BS
I can't bench w/o pain due to a shoulder dislocation I suffered back in my "body building" days. Being a early 20 y/o dumbass, I deceided I would fix myself. Ever since I can't bench, however if I stop OHP/dip/push-up it begins to hurt.

For the BS, I get pretty bad hip pain in my right hip. I have no idea why, I've tried playing around with form, read and re-read starting strength, etc. I'm sure I'm doing something wrong, but alas I'm just not going there for now.

Steve Rogers
06-02-2008, 05:48 PM
Welcome aboard! Not sure why the disdain for the Zone diet. It seems to work, but I'm to lazy to count blocks. I currently do the South Beach Diet (more or less), which is similar, but without the precision. Works for me.

I think standard CrossFit is good for a lot of people. Everything works, but nothing works forever, so change somethng every 4 to 8 weeks. If you want general fitness with an emphasis on strength, the CA WOD looks good and I'll get there soon. I just finished a Starting Strength cycle and am doing Dan John's Rapid Ascent program now.

Allen Yeh
06-02-2008, 07:45 PM
Nice answer. I asked because that of course would color my answer.

Another method that I found worked pretty well for Strength if you still want to have your metcon too is something I found in a PM article that Robb wrote on how he programmed a fighters workouts.

He would do weighted dips, weight pullups and deadlifts with one minute rest between sets keeping the reps between 1-3 and sets between 3-5 sets, varying the reps and sets everyday 3-5 days per week. When I used this method I did OHS, ring dips and weight pullups. I attribute this to getting my OHS to BW+ for reps. Then after you do this which takes no more than 15 minutes you do your metcon for the day. It's not too taxing because of the low reps but enormous benefit.

A lot of good advice so far.

Michael Hill
06-03-2008, 11:36 AM
Thanks for the idea. I read that issue of the PM and I think it is a good idea too. There are however, a lot of good ideas. I really like the latest 3 day a week MEBB program and a lot of other ones out there. I am trying to keep it simple and actually be consistent in application of my template. Also, I like the idea of working out a little bit almost every day, I feel better this way.

I just read Grant's post on his strength based template and results. I have experienced some of the same problems he did, such as joint pain form only heavy lifting and too much/too long of met-con destroys me (I'm thinking adrenal fatigue issues, etc). A big problem I have is I start off doing well and feel great, so then I ratchet up the intensity too fast and burn out. I vow to restrain myself this time and make incremental, long-lasting progress.

I am actually stealing the basic premise from a post by Peirre Auge where he said,

"Just do the WOD and pick one exercise with which to practice a heavy lift immediately prior to the WOD. Do 5 reps. Pick a different exercise prior to each WOD and keep alternating the movements linearly increasing in load.

And if at all possible, use the prescribed weights in the WOD go as fast as possible while maintaining excellent form. You will be surprised with how much stronger and faster you get in a short time."

See the full discussion at (WFS, obviously) - last post of the page.

http://www.performancemenu.com/forum/showthread.php?t=2176&page=5

Derek Simonds
06-03-2008, 01:27 PM
Welcome aboard Michael.

We are pretty close in stature and very close in the CFT. I can BS without pain but other than that not too far apart.

Looks like you have a great plan. I can't zone either as it drives me batty so it is mostly Paleo for me.

I will be watching your log with great interest to see your progression. Best of luck.

Michael Hill
06-03-2008, 04:04 PM
Thanks Derek,

Hopefully this will workout well. Perhaps I will contact one of the affiliates in my area (I live in CT) either CF watertown or CF central and see if I can get some help with the BS. I'm probably doing something wrong, but just can't tell.

Michael Hill
06-03-2008, 04:17 PM
OK first off, no more diet stuff b/c this is going to take too much time to post. I'll keep track of it on my own. Generally paleo, PRO about 150g/day, lots of veg, lots of fat, little to no fruit except sometimes a more carb heavy/low-no fat meal after a workout 1-2x's a week.

Note on the LOD: I neglected to mention that the top set of 5 is being done rest-pause style w/ 15 second rest between reps.

Today's WO:

WU: 1000m Row, Joint Mob, Dynamic stretching

LOD: DL
135x5
185x3
235x2
275x5 Little tough after DL'ing yesterday, but that's just what happens on a rotation like this.

WOD:

As Rx'd:

135# thrusters 10-8-6-4-2
Double under 50-40-30-20-10

As performed:

115# thurster 8-6-4-2
Sub box jumps 20" (forgot jump rope) 40-30-20-10

7:43

Wanted to do 5-4-3-2-1 / 25-20-15-10-5, but shoulder's were just not having it. Tomorrow with def be Rx'd 135 on cleans.

Michael Hill
06-04-2008, 05:15 AM
Nothing better than posting on company time.

WU: 1000m row, Joint Mob, Dynamic stretching

LOD: Chin

BWx5
BWx3
BW+10x2
BW+20x5

It's hard to spread out a warm-up for BW exercises when your not that strong, but I think it probably better than to do the warm-ups on a gravitron. Any ideas on this?

WOD:

As Rx'd
Rounds of
135# Clean 10-8-6-4-2
GHR sit-ups 50-40-30-20-10

As performed:
135# Clean 5-4-3-2-1
Sub: Decline sit-ups, 4 notched up 25-20-15-10-5 (no GHR at gym)

6:42

CD: Static stretching

Michael Hill
06-06-2008, 05:06 PM
6/5/08

Rest Day

6/6/08

Life happens and as such I can no longer follow my original plan due to other obligations. So I am going to change it to this. Workout every other day. Change the LOD from one to two lifts paired as HPC & OHP, FS & Chin, DL & Dip. Follow this with a WOD randomly selected form the following: Diane, Fran, Elizabeth, Grace, Helen, modified Michael, Sprints (anywhere between 50-400m), 10 minute Cindy, and modified FGB. No repeats until go through all of them, yada yada.

I know, it looks a lot like the latest MEBB template, but Iím going to stick with this for now primarily because I want more frequent exposure to the main lifts instead of switching every 3 weeks.

This afternoon:

LOD:

OHP

45x2x5
65x5
85x3
100x2
115x5 Good, go up

HPC

85x5
115x3
135x2
155x5 Good go up

WOD:

Fran for 15-10-5 reps:

Time: 5:23

I SUCK at kipping, thrusters werenít bad.


On the brighter side I received my order of grass-fed beef/butter and my Do-Wins. Canít wait to try them out.

Michael Hill
06-08-2008, 07:48 AM
6/7/08

Rest

Went to a walk about 30min in morning. Mowed someone else's lawn with a push mower for about 90 minutes. Given the heat, I sweat better than in a sauna.

6/8/08

WU: The usual
LOD:

FS
45x2x5
85x5
115x3
145x2
165x3x3 Good go up.

Love the Do-wins. Feels much better than using my Nike Free's that I have used for everything up until now. Practically left a stain on the floor.

On a side note, I keep getting asked more often (in reference to squatting) "doesn't that hurt your knees" to which I now reply, "Yes, it does."

Chin
BWx5
BWx3
BW+10x2
BW+25x3x3 Good go up

WOD:

Modified Michael

3 rounds for time of:
500m Row
35# DBS 30 reps
30 decline sit-ups Lvl #3

Time: 15:32

This is the longest met-con I will be doing.

Michael Hill
06-10-2008, 05:47 AM
6/9/08

Rest

6/10/08

LOD:

DL
135x5
185x4
225x3
255x2
275x5 Good go up, last time form was questionable.

Dip
BWx5
BW+10x3
BW+20x2
BW+25x5 Good go up

WOD:

5 rounds Cindy

Time: 4:42

Michael Hill
06-13-2008, 06:15 AM
6/13/08


Back to the original plan. Long story, not interesting or important.

LOD:

FS
45x2x5
95x5
115x4
135x3
155x2
170x5

WOD:

As Rx'd:

5 rounds for time:
135# Hang clean 7 reps
15 HSPU

As Performed:

AMRAP in 20 min:
135# Hang clean 3 reps
3 HPSU (self assisted on smith machine)

8 rounds even

Finally, working on my weaknesses like kipping and HSPU. Never tried actual HSPU before, always just did higher volume elevated push-ups.

Michael Hill
06-14-2008, 01:06 PM
6/14/08

LOD:

Chin

BWx5
BWx4
BW+10x3
BW+20x2
BW+30x5 Good go up

WOD:

As RX'd

10 rounds for time of:
12 Pull-ups
12 Burpees

I did AMRAP in 20 minutes instead. Finished 7 rounds in 17:53 & called it a day.

Michael Hill
06-15-2008, 11:01 AM
6/15/08

LOD:

DL
135x5
185x4
235x3
265x2
280x5 Good go up

WOD:

As Rx'd:

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

As performed

Run 800m x 2

#1 3:50

#2 3:15

Michael Hill
06-17-2008, 08:46 AM
LOD:

Dip
BWx5
BW+10x3
BW+20x2
BW+30x5 Good, go up


WOD:

As Rx'd
DL 5x3

Sub w/PC (b/c have heavy DL in my LOD rotation already)

WU:
85x5
115x3
WS:
135x3
145x3
155x3
165x3
175x3 PR

Old PR was 170x1

Michael Hill
06-18-2008, 06:22 AM
6/18/08

LOD:

FS

45x2x5
85x5
115x4
145x3
165x2
175x5 Good go up


WOD:

None

Michael Hill
06-19-2008, 10:14 AM
6/19/08

LOD:

Chin

BWx5
BW+15x3
BW+25x2
BW+35x5 Good, go up


WOD:

"Michael"

As Rx'd except sub GM for back ext.

29:05

Pretty good up until halfway through the run on the 3rd round. All of the sudden I felt like I just got hit by a car.

Michael Hill
06-21-2008, 08:12 AM
Feeling quite toasted from "Michael" on Thursday. Perhaps I should have listened to myself and kept to the whole half volume thing for the first month. In any event, I have decided to alternate speed DL w/ heavy DL efforts for my LOD as I have already found it hard to really grind them out heavy at least once every 5-6 days.

LOD:

Speed DL
135x5
185x3
225x2
205x1x15

WOD:

As Rx'd
OHS 5x1
FS 5x1
BS 5x1

As performed:
BS
5x135
3x155
2x175
185x1
205x1
215x1
225x1 (PR by 20lbs)
225x1(Repeat because form was a little shakey, better this time)

Very happy with the PR in BS. I actually met someone at my gym who noticed me doing FS and we started talking. Turns out he used to be a powerlifter and does some strong man stuff now. I mentioned how I was having problems w/ my BS and he offerred to help me out. He understands that I am not going for a PL style BS. It turns out that my problem was (1) I was too afraid to really lean forward which I need to due my particular aglopamofics(SP?) and (2) I was slightly favoring my right side coming out of the hole which is something I just couldn't see when teaching myself. The result, no pain in my right hip (although I could really feel the proper hip drive this time) and a new PR.

Michael Hill
06-22-2008, 07:28 AM
6/22/08

LOD:

Dip
BWx5
BW+15x3
BW+25x2
BW+35x5

WOD:

As Rx'd
50 sit-ups
50 Double unders
50 sit-ups
50 walking lunges
50 sit-ups
50 Double unders
50 sit-ups

As performed:

Same, except cut reps to 30 each and sub box jumps for double unders.

6:33

Michael Hill
06-26-2008, 04:05 PM
6/24/08

Unexpectedly had to travel this week.

Circuit of 5x5 of BS, Chin & Dip, 2 min rest between each exercise.

175# on BS 10# vest on Chin & Dip


It looks like once again I will not be able to make my planned 3/1 or 2/1 schedule. Too bad because it felt like what I was doing would have worked out well. I think I will just move onto the latest 3-day version of the MEBB plan. Very similar to what I am doing.

Michael Hill
06-29-2008, 07:12 AM
LOD:

45x2x5
115x5
135x3
155x2
175x5
180x5
185x5
190x5
195x5

WOD:

10 minute Cindy

7 rounds +
pull-ups
6 push-ups

WTF, for some reason I just could not do the push-ups very well today. Better luck next time.

Michael Hill
07-01-2008, 05:45 AM
07/01


LOD's:

OHP

45x5
65x5
85x3
95x2
105x5
110x5
105x5

Chin

BWx3
BWx3
BW+10x5
BW+15x5
BW+20x4

WOD:

"Grace" As Rx'd

10:10 PR (Old time 11:13)

Michael Hill
07-03-2008, 07:14 AM
7/03

LOD: SGDL from defecit (35# plates)

115x2x5
165x3
215x2
235x5
245x5
255x5

WOD:

5 rounds w/ 2 minute rest between rounds of:

12 1 arm DB snatch
12 Swings
12 Elevated Push-ups
12 Box Jumps

Times: ?? No clue, but I did puke for the first time ever. Came close on Tues also. Must be something about the met-con following heavy lifting.

Michael Hill
07-07-2008, 11:38 AM
From 7/6/08

LOD: BS

45x2x5
135x5
155x3
175x2
185x3
195x3
205x3
210x3
215x3

WOD: Diane sub elevated push-ups @ 30-20-10 reps, DL as Rx'd

9:37