View Full Version : (Big > Small) & (Strong > Weak)

Jacob Rowell
07-29-2008, 09:46 PM
So, I'm going to give a shot at maintaining an online training log. I'm pretty terrible at updating my notebook, and I'm on the computer quite a bit, so it makes sense.

I have some background info in a blog (http://www.jakerowell.blogspot.com). It's not updated very frequently, only when some big happens or a training cycle finishes or ends. The short story: I started CrossFit 2-3 years ago. I always wanted to be a little stronger, gave SS a shot, overtrained and made very little progress. Rested up, and have essentially been doing shortened WODs and lifting for awhile. I got into strongman and oly, have competed (not too successfully!), and would like to get a hell of a lot stronger. Oh yea, I've always been a slim guy (I was about 165 when I started CF, at 6'2"), and I'm now about 185, and that was after a bit of determined eating. I'm about to go on another mass gain cycle, I have an oly comp some time in October, and hope to get back to strongman next spring, weighing 200# and not being as much of a wuss.

Some PRs:

Back Squat - 350
Front Squat - 290
Deadlift - Officially, 430. Missed the lockout barely on 470, and I recently pulled 460 on an axle that was about 2" higher than standard.
Press/Push Press - Suck and suck. I can't put a bag of groceries overhead.
C&J - 220
Snatch - 165

Goals: (In the next 6 months, maybe)

Deadlift - 500
Back Squat - 400
C&J - 240
Snatch - 185

Enough with the intro! Next post, I'll be starting the newest PM mass gain template and eating like a cow.

Allen Yeh
07-30-2008, 05:55 AM
Nice goals.

Jacob Rowell
07-31-2008, 05:17 PM
So I lied, I'll make a few posts before I get started with the Mass Gain Cycle

-Burgener Warm-Up
-Snatch Balances working up to 95#
-Snatch Deadlifts to position, up to 165# for doubles

-Snatch up to a heavy single

So the "heavy single" went up to a "new PR 1RM if I have to kill myself". Thankfully brawn won out over brains, and I got the PR after 4 previous fails. I was happy to tie my PR from last Saturday@165# on the first shot.

-Some Abmat sit-ups, stretching.

Jacob Rowell
08-01-2008, 05:13 PM
I decided to test a few things before beginning my journey towards infinite huge-ness.

-Cleans, bar->135#

Cleans up to a heavy single
185, 205, 225(tied PR), 235(PR), 245(PR), 250(F)

Cleans felt good - I haven't tested a max clean in forever, and since them I've improved drastically in front and back squat, as well as deadlift. Also, I've always felt very comfortable with my cleans compared to the snatch and jerk. I'll most likely test max pull-ups, and I left out yesterday that I pressed 120 for 5. That was a max, hah!

Yuen Sohn
08-03-2008, 07:53 PM
I just read several pages of your log. Must be the 3.4 million pageviews you've accumulated!

Anyways, it looks like you've come quite a ways in the past 2 years- I'm a bit jealous seeing your numbers in the o-lifts when you weigh a bit less than me. good luck with training.

Thank you Jake! Awesome work with the clean PR. You've definitely got a solid strength base and I predict you'll meet and exceed your snatch goal with some more lift-specific training and drills. Good luck!

Jacob Rowell
08-04-2008, 03:58 PM
I've been eating like a madman since Saturday. I've decided to have a base of easily consumed, high calorie foods I'll eat, on top of a fairly normal diet.

Every day I'll have:

-1 Gallon of Chocolate milk (2900 calories)
-Coconut milk shake (1500 calories)
-1 lbs. of meat. (varies)

Today was the first day of training.

Weight - 183

-Back squats, starting with the bar working up to work weight

Work Out

Back Squats 3x10 @ 265#
-Not necessarily heavy, but tiring. I'll need some time to get back into my grove on the squats. The volume ate me up by the end.

C&J up to a heavy single
-hit 135, 155, 175, missed 195. I was just tired, but I'm feeling a lot better about my jerks, even though I missed it at 195. I'm trying a slightly shorter dip, which is enabling me to keep a more upright torso, so I'm not catching all the weight on my front foot.

Push Press 5x5 @ 120#
-Felt good. My shoulders are a little inflexible.


5 Rounds:
-5 Pendlay rows
-10 Abmat sit-ups

-my abs are ridiculously weak. I have some trouble keeping my upper back from rounding in deadlifts, so I figured I would try pendlay rows. I liked 'em.

Jacob Rowell
08-05-2008, 04:09 PM
-A little stretching, some squats and lunges. I'm sore as a mother from yesterday's squats.

Work Out
Power Snatches - 2x3 @ 105
-I'm not used to power snaches, but pretty easy.

Power C&J - 2x3 @ 135
-The heat has been getting to me lately at the gym. Must be all the chocolate milk! So, c&js felt a little off, but still easy. Need to keep working on my jerk tech.

3xMax Pull-Ups - 12, 12, 13
-Haven't done strict pull-ups in awhile.

Post Workout

Foam roller

Jacob Rowell
08-06-2008, 05:45 PM
Worked from midnight to 6am last night, slept from 7am-noon. Tired!


Deadlift 3x3 @ 315
-I haven't deadlifted from the ground in awhile - tried 365 a few times, but it felt too heavy. I'll work back up to where I need to be quickly.

Bench 5x5 @ 150 - Felt easy.

Pull-Ups - 8, 8, 9

The deadlifts were pretty disappointing. I'm gaining weight, but feeling beat. DOMS from the squats on monday have caught up with my - my God am I sore!

Jacob Rowell
08-09-2008, 01:55 PM
Warm Up
Lunges, stretching, PVC OHS

Work Out
Snatch to a heavy single

-I'm still taking awhile to get used to the heavier weights. I feel strong enough to snatch a lot more, but the weight exaggerates form flaws. Duh.

Front Squat 215x3x5
-Not bad. Was still feeling a little inflexible and stiff from Monday's Back Squats

Press 110x3x5

Foam rolled. Done.

Jacob Rowell
08-09-2008, 01:58 PM
Work Out

2 pos. snatches 4 sets at 110
-Lifting conditions sucked. Didn't miss any, but felt a little off balance until the last set.

2 pos cleans 4 sets at 150
-Easy. My lower back is feeling a little loose, gotta remember to keep tight.

Push Jerk 135x2x4
-Not too bad., Hadn't done these in awhile, lockout felt weird.

Jacob Rowell
08-13-2008, 06:05 AM
Trained with my coach, Chris Wilkes, and his three sons.

-General stretching, light bar work

Work Out
C&J->Heavy Single
Got up to 90KG before missing. Dropped down, and hit some more singles at 80-85kg. I've always had a hard time with the jerk - Chris said I was recovering with the rear foot first, and that my front foot had all the weight on it. I practiced throwing my front foot out, and recovering with it first. Tough, but I could feel an improvement.

Back Squat, 275x3x10
-Easier than last week! Took awhile to complete though

Push Press, 125x5x5
-Not bad

Jacob Rowell
08-13-2008, 08:35 AM
Work Out

Power Snatch 110x2x3
-Some felt good, some felt OK. Still working on getting the bar vertical instead of throwing it in front of me.

Power Clean and Jerk 140x2x4
-Worked on the jerks, paying attention to throwing the front foot out. About 75% felt good.

Pull-Ups, 3xMax - 14, 8, 10

3xMax Planks

Jacob Rowell
08-13-2008, 11:18 PM
Deadlift - 335x3x3
-Certainly feeling a bit better. I'll make sure I'm adding in more Abs/Back work in to supplement. I've been slacking a bit there. By week 4 I should be all caught up.

Bench Press 155x5x5
-Still not difficult.

Pull-Ups 10,10,10

Things are feeling good! Bodyweight dropped slightly over the weekend, but should be coming back up.

Jacob Rowell
08-16-2008, 02:48 PM
Snatch to a heavy single
95, 115, 135, 145, 155, 165(F). Pretty disappointed here, I would have liked to have at least tied my old PR.

Front Squat - 225x3x5
-Not too bad.

Sadly, things were pretty busy at the gym, so I couldn't finish up.

Jacob Rowell
08-17-2008, 11:09 AM
Presses 115x3x5-Still easy

2 pos snatches 4 sets at 115-Not too bad. I feel like I'd prefer to have some more volume at this weight, I'm feeling out of practice pulling from the ground once Friday rolls around.

2 pos cleans 4 sets at 145-Easy.

Rack Jerks 2x6-Worked up to heavier weight than req'd by the program. A few sets at 140, then up to 160. Felt very good, I've been practicing putting my front foot out further and recovering with the front foot first. Also been working on pushing my elbows out to the sides, which has improved the lockout.

3xmax pull-ups

Jacob Rowell
08-18-2008, 07:56 PM
Weight - 190

Clean and jerk to a heavy single
-Did this in the AM. Worked up to 205 without much trouble, lbarely lost 215. Things are feeling better, but still a little slugish.

Squat 285x3x10
-Another marathon squat session. They feel better each week, but I had to take plenty of rest. With some luck, I think I may hit 375 before the year's end. That will be 70# put on my squat this year.

Push Press 130x5x5
-A little tough, and my shoulder feels tight.

3 sets of 15 abmat sit-ups to finish things off.

Jacob Rowell
08-19-2008, 09:52 PM
Snatch 120x2x5
-I'm not getting much out of the power snatches - I just really need more practice with the full movement, especially the 3rd pull.

Power Clean and Jerk 155x2x4
-Still working on the jerk form. Always feeling better.

Pull-Ups 3xMax
10, 12, 12

Jacob Rowell
08-21-2008, 06:06 AM
Deadlift 355x3x3
-These are starting to feel good. Back is staying solid.

Bench Press 170x5x5
-Tough! I told you i was a press monster

10, 10, 10

My back is feeling a little tight.

A few thoughts: I don't think my technique is good enough to really get a lot out of this program in terms of improving my proficiency in the olympic lifts. Yes, I know it was intended to throw some mass on me, which it is, but I was hoping for a little more.

I have a o-lifting meet Oct. 5. which is around the time this program will end. I'll have to modify things towards the end, maybe the last 3-4 weeks, and add some volume at lower percentages to work on technique.

Jacob Rowell
08-25-2008, 06:38 AM
Snatch to a heavy single
-Went up to 165 without any fails. Tried 175, but no dice. Feeling more consistent

Front Squat 235x3x5
-Approaching failure on the last reps of the last sets

Press 125x3x5
-Getting tough!

Jacob Rowell
08-25-2008, 06:42 AM
2 pos Snatches 4 sets at 120
-Don't have my balance on the hang snatches. weird.

2 pos Cleans 4 sets at 170

Pull-Ups 3xMax
15, 12, 10

Jacob Rowell
08-25-2008, 08:35 PM
A pretty effin good day.

In the AM:
Clean and jerk to a heavy single
-Got up to 205 before a miss. It was missing out front in a way I knew didn't make sense. Missed it twice, bumped the weight up to 210, and pulled out the best jerk I've had in months. The bar felt weightless, I've had a harder time jerking 65#. I think I've been over-emphasizing getting my body out in front in hopes of balancing the weight more evenly between front and back foot. In doing so, I think I've been throwing the bar forward. Who knows, felt awesome though.

Later in the day:
Back Squat 295x3x10
-Felt easier than 265 did the first week.

Push Press 140x5x5
-Getting tough.

Jacob Rowell
08-26-2008, 08:17 PM
Snatches 2x6x120
-These didn't feel too hot today. I was throwing it off my hips again, and they were slooow.

Clean and Jerk 2x4x155
Jerk is feeling good.

Jacob Rowell
08-27-2008, 11:05 PM
Deadlift 3x3x375
-Deadlifts are finally starting to feel good again. Something went "pop" in my knee. Weird.

Bench 5x5x175
-Starting to get tough, as all the pressing stuff is.

10, 10, 10

Weight = 193

Overall, I'm feeling recovered and not so sore. A little hip tightness, but nothing serious. I've started thinking a little bit more about what I'll do after this. My weight is getting steady, though I'd like to gain a bit more. I have a weightlifting meet Oct. 5. I hope to total aboout 180kg. I guess I'll lay off the o-lifting to some degree and do more focused strength work over the winter. I sense a 500 deadlift and 400 back squat aren't too far off.

I'm thinking a simple deadlift progression will get me there, followed by some insane back squat program. Everyone seems to like the Smolov cycle, and it looks terrible. I'll give it a shot.

Jacob Rowell
08-31-2008, 07:50 AM
Snatches up to a heavy single
Got up to 155 before any problems. Missed it a few times, and decided to just do several reps at 155 to figure out what was up.

Front squat 3x5x245
Closest I've gotten to failure. Whew!

Press 3x5x125
Not too bad

Jacob Rowell
08-31-2008, 07:53 AM
2 pos Snatches, 4 sets
-Felt weird. My wrists were hurting afterwards, and my clean is way ahead of everything else, so I decided to not do the 2 pos cleans

Jerk 2x5x155
My technique is improving, I can feel it. Awesome

A little abs/Back, and I was done.

Jacob Rowell
09-09-2008, 09:17 AM
Took a small break from the log. It was a layoff week, so overall, pretty boring stuff, both to read and record.

Clean & Jerk to a heavy single

got up to 185, missed 205, got 205, 215 and 220. Tied my old PR, which I'm damn happy about. I'm wrenching my back knee somehow, which sucks.

Back Squat 305x3x10
-Not as hard as I thought it would be. A new pr is coming!

Push Press 145x5x5
-Quite hard. Blasted overhead strength!

Finished up with some abmat sit-ups and stretching. Iced the knee back home.

Jacob Rowell
09-10-2008, 11:34 PM
Deadlift 390x3x3
-These felt pretty good. I'm shooting for 500x1 by the end of the year. I think it'll happen.

Bench Press 180x5x5
-Not as bad as I thought, but all the pressing stuff is getting difficult

10, 10, 10

I paid good attention to recovery tonight. Lots of post-workout foam rolling and stretching, thn some iceing.

Jacob Rowell
09-13-2008, 10:24 AM
Snatch to a heavy single
-95, 135, 155, 165, 175(PR), 180(F)

Awesome day. 5# PR on the snatch, and I missed 180 behind, which tells me I was pulling high enough (usually I lose it out front)

Front Squat 255x3x5
-They've been harder. Not too terrible.

Press 125x3x5
-Overall, pretty tough. I was wiped out by this point, after running several classes.

Jacob Rowell
09-16-2008, 12:12 PM
Back Squat 315x3x10
-Hard. real hard. My knees hurt today. Bah.

Push Press 150x5x3
-Had to cut things a little short, had a bit of shoulder pain.

I was supposed to C&J, but I'm saving that for this weekend when my gym hosts a weightlifting seminar with Chris Wilkes. Hoping for some PRs!

Jacob Rowell
09-22-2008, 06:21 PM
The mass gain cycle is winding down, I'm cutting it short by a week - I'm beat.

We had a seminar on Sunday, and I went for new maxes, a contest day of sorts.

Snatch - 180, 5# PR

Clean and Jerk - 225, 5# PR, went for 230, caught it overhead, but the weight crumpled me like a toothpick.

I'll be going for maxes on just about everything this week, and then I need to figure out what I'll do for the next cycle.

Allen Yeh
09-23-2008, 04:55 AM

How is the knee?

Jacob Rowell
09-23-2008, 06:29 AM
Thanks Allen.

The knee's OK. I felt it on one of the lighter c&j's, but I adjusted and the others felt good. The knees are a bit sore and stiff today and yesterday. I've been icing, stretching, and keeping up on my glucosamine and fish oil. Hopefully it will sort itself out.

Jacob Rowell
09-25-2008, 03:23 AM
The pursuit of new PRs continues.

Deadlift - 405, 455(PR), 475(PR), 500(F)
-The 475 went up fairly easy, though it rounded my shoulders a bit. Broke 500 off the floor, but it got away from me. No such luck. Previous 1RM is 430.

Press -135, 155(PR), 160(PR), 165(F)
-Previous PR was 150.

I'm happy with all of that, especially the deadlift. It's pretty amazing to be able to pull 70 more than you ever did in training. Now, if it will only it'll work out like that for the squat...

Allen Yeh
09-25-2008, 06:51 AM
Nice! That's a heck of a jump on the DL!

Jacob Rowell
09-25-2008, 07:55 AM
Yea, the PR was a long ways coming. I actually got up to 430 doing CrossFit, I seem to be a natural puller. My squat was way down, so I've put a lot more work into the squatting. I aim to hit 500 by the end of the year, which seems to be a reasonable goal. A couple months of mass gain and a wee bit of pulling made for an easy 475.

I think what I'll do next is band assisted deads once a week, 3-5 sets of 3, and on another day later in the week do 7-10 singles, starting around 85% and working up to whatever still feels quick/easy. My sticking point is around mid-thigh where it slows down considerably, and i didn't really like rack deads when I tried 'em.

Jacob Rowell
09-28-2008, 10:23 AM
I went for a max back squat yesterday. Probably could have been higher if I didn't let the waitress at the mexican place convince me to get the "Jumbo" margarita the night before.

Back Squat - 1RM
315, 335, 365(PR), 375(F), 370(F)

So, 15# extra on the Back Squat. That's about 60# I've put on it this year, of which time I have more than worn off my beginner's gains.

Just an update on my progress as I've finished up mass gain. Weight is steady at 190, my maxes are...

Back Squat - 365 (35 from goal)
Deadlift - 475 (25 from goal)
Press - 160
Clean - 245
Clean and Jerk - 225 (15 away)
Snatch - 180 (5 away)

It seems that the deadlift will be easily attainable by the end of the year, along with the snatch if I put the work in. I won't be back squatting for about 6-7 weeks (front squats instead), but I think I can hit the 400 mark by the end of feb.

Arien Malec
09-28-2008, 10:49 AM
Just an update on my progress as I've finished up mass gain. Weight is steady at 190, my maxes are...

Back Squat - 365 (35 from goal)
Deadlift - 475 (25 from goal)
Press - 160
Clean - 245
Clean and Jerk - 225 (15 away)
Snatch - 180 (5 away)

20 lbs increase on the snatch in 2 months is no joke. Impressive work! I think you need to increase your goal on the snatch by 5 lbs though :-).

Looks like you have your C&J goal by working your jerk and keeping your clean steady.

Impressive all around.

Jacob Rowell
09-28-2008, 12:53 PM

I really should go ahead and move that snatch up to 190 - assuming I don't gain any more weight!

I believe that if I can stay consistent with my form on the snatch and C&J, both goals will come without a hitch. This next cycle will be about 6 weeks, and involve mostly front squats, presses, deadlifts, and a high volume of singles on the snatch and C&J. It would be pretty embarrassing to hit a 315 front squat, my projected max in 6 weeks, and not make those lifts.

Jacob Rowell
09-29-2008, 05:26 PM
In the AM

Press 125x2x6
-Not too bad! First day of the new Russian squat cycle which I'm applying to both squats and presses.

Band Assisted Deadlifts 365x3x5
-Used black iron woody bands. Suspended from about 5', all tension dropped off at around the knee. I like these, really allow me to focus on keeping my back tight.

Finished up with some grip work, some planks, and a little stretching

In the PM

Front Squat 240x2x6
-This will take some getting used to. I'be done this cycle before with Back squats, wasn't too terrible.

Jacob Rowell
10-01-2008, 07:41 PM
Press 3x6x125
-Pretty easy.

Front Squat 3x6x240
-A little more difficult. I've switched over to unbelted squats until I get to the heavier sets.

-10 singles beginning at 315, working up to 380.

i've started on a few supplements, protein, zma, fish oil, glutamine, and yes, creatine. I've switched over to cleaner eating also. Hoping I can maintain weight.

Jacob Rowell
10-03-2008, 06:02 PM
Press 125x2x6

Front Squat 240x2x6
-A little difficult actually. Did them later in the day than i'd prefer, and i had some shitty sleep the night before.

Chins 25x3x10
-Going to work into these slowly. Fun.

Jacob Rowell
10-04-2008, 03:56 PM
20/15 O-Lifting workout, courtesy of Chris Wilkes of OBX Weightlifting

20 Snatches @ 70% (125#), one single on the minute for 20 minutes

15 Clean and Jerks @ 70% (155#), on single on the minute for 15 minutes

The snatches were especially brutal. I feel out of practice, but the speed getting under the jerks felt awesome.

Jacob Rowell
10-07-2008, 09:51 PM
Man, I'm starting to slack on the log.

Press 125x4x6
-Challenging, but pretty good.

Front Squats 240x4x6
-Finally had to belt up. After the 2nd set completely raw, I was feeling beat. Sucks, but I'll keep working at it.

Band Assisted deads 375x3x5

Jacob Rowell
10-08-2008, 08:41 PM
Press 125x2x6

Front Squat 240x2x6
-OK, not much knee pain today.

Deadlift 10 Singles Working from 315-405
-I should not that these are unbelted, double-overhand non-hook grip, and shoulder blades pulled back as much as possible. I usually pull belted, hooked, with my shoulders rounding out a good bit, so these were challenging.

This must be pretty boring to read right now. This program is extremely simple, doing very little assistance work, no metcons.

That said, I'm hoping this leads to a ~125K C&J, ~100K Snatch within a year, and me doing decently well next year with strongman (qualifying for nationals would be nice!) It's all part of my devious little plan.

Arien Malec
10-09-2008, 10:32 AM
Deadlift 10 Singles Working from 315-405
-I should not that these are unbelted, double-overhand non-hook grip, and shoulder blades pulled back as much as possible. I usually pull belted, hooked, with my shoulders rounding out a good bit, so these were challenging.

Strong grip work!

Jacob Rowell
10-11-2008, 07:37 AM
Press 125x5x6
-Not bad at all. Sets got easier as it went along.

Front Squat 240x5x6
-Had a problem getting a little tunnel vision on some of the sets. Also, pretty tough, but my knees feel good afterwards.

Chins 35x3x10


Almost done with the volume part of the Russian Squat routine.

Jacob Rowell
10-13-2008, 09:56 PM
Front Squats 240x2x6
-I'm tired. These were too hard for this point in the cycle, and I think I'm getting sick.

Band Assisted deads 390x3x5
-Not too bad. I feel like I'll keep progressing with these for the remainder of the cycle in a linear fashion.

Press 125x2x6
-Not bad. I'm starting to like pressing...

So, I need to take some time and start doing "fun" stuff again. This super-utilitarian stripped-down program will surely make for some gains, but it's sucking. And my damn knees hurt.

And I need to keep putting on weight. My weight is staying constant, around 190, which is great, but 200 needs to happen soon.

Allen Yeh
10-14-2008, 04:27 AM
How is the eating going? Maybe a deload week is needed? I know you've been saying lately it seems like you've been hurting a lot in various places.

Jacob Rowell
10-14-2008, 05:43 PM
Allen -

I thought that by reducing the number of exercises involved, it would be enough to recover. Maybe I'm wrong. I finished up mass gain, tested several maxes, and then shot right into the russian squat cycle.

I'm almost done with the volume portion, so I'm hoping that will help. Maybe I'll lay off the deadlift stuff for a week, add in some general abs/back stuff. I'd feel like a huge wuss if I didnt finish up the squat cycle.

Jacob Rowell
10-15-2008, 06:09 PM
Front Squat 240x6x6
-Not too bad. Glad that I'm done with the volume portion here.

Press 125x6x6
-Missed the last rep on set 4. No good.

I'm going to rest until next Wednesday, except for maybe a little light work this Friday,

Jacob Rowell
10-22-2008, 06:03 PM
Front Squat 255x5x5
-Tough, but doable.

Press 135x5x5

Chins 45x3x10
-Pretty good.

The few days off seemed to help. I'm feeling good, even though it was a tough workout. Looking forward to finishing this cycle up, and moving on to some fun stuff.

Jacob Rowell
10-24-2008, 05:39 PM
Front Squat 240x2x6


Press 125x2x6

Deadlift Singles up to 415

Missed one at 425, then dropped down to 415 and got it.

Jacob Rowell
10-28-2008, 08:46 AM
Front Squats 270x4x4
-Not bad! My old 1RM is 290, so it's looking like I'm on pace to hit 315 as planned. Knees are feeling good

Press 145x4x4
Hit 4, 3, 3, 2. Lots of failures here. i think it's simply a case of too much effin weight. My old 1RM is 160, I'm sure that will go up some, but I don't know if 170 is going to happen. I can tell that a combination of push presses and strict pressing works well with me, I'll have to go back to that.

Band assisted Deadlifts 405x3x5
-Not too bad. As always, unbelted, double overhand no hook and good posture.

I'm going to ditch the deadlift singles for a couple of weeks till the front squats have run their course.

Jacob Rowell
10-29-2008, 07:11 PM
Front Squats 240x2x6


Press 125x2x6

Not too bad. Short workout. Just waiting for the next three big workouts - 3x3@ 95%, 2x2@100%, and finally 1x1@105% on both the press and front squat

Jacob Rowell
11-02-2008, 09:21 AM
Front Squat 285x3x3
-Pretty hard, but I got through it.

Press 150x3x3
-Again, about at my limit, but I got the reps.

Chins 55x3x10
-Not too bad.

Adam Gagliardi
11-03-2008, 02:46 PM
any strongman comp's coming up? you should try and get up to maryland for a contest

Jacob Rowell
11-06-2008, 07:44 AM
I don't have any planned - I'm bustin' ass right now trying to get my strength base up. Maryland isn't too far at all, any good competitions coming up? I probably won't compete until spring. Haven't looked at the NAS site in a few weeks, I'll have to check.

Press 160x2x2
-Certainly doable. This was my old 1RM. Last rep on the 2nd set got a little stalled, but I fought through it.

Front Squat 300x2x2
-10# over my old 1RM. I'm guessing I can hit 315-325 for a single (I'll be goin for that on Monday)

Now it's time to start thinking about the next cycle.

Immediate goals:

-500# deadlift by the end of the year. I'm at 475 now.
-Clean around 270-280. currently 245. I've barely ever trained the clean, so I think this is doable in 2 months. And I'm about to pile on some weight on my old FS 1RM.
-Continue pressing. I'm thinking of 5x5 press on Monday, 8 sets of 2 push press on Friday. I made lots of progress without pushing it very hard during mass gain by doing presses push presses and benching. I'll give it a go again.
-Throw in some metcons. Very short, very low rep, heavy. I'm looking at it more like assistance work.
-I'm going to add snatch practice. Light weight, decent volume. Can't let the form get away.

Adam Gagliardi
11-07-2008, 10:24 AM
not until the spring, but ill know in advance of the NAS site since i help the state chair put them on(in MD). ill let you know

Jacob Rowell
11-12-2008, 09:15 PM
It's been so long! I took about a week off to rest up for some max attempts. Went for a press on Monday, wasn't feeling it, so I pushed it to today:

Press 1RM
-Got up to 170#. Not exactly pretty, but I got it overhead. I was stalled for what felt like an eternityan inch or two over my head. this is a 10# PR

Front Squat 1RM
-315# here. Again, not pretty, and a big stall, but exactly what I was shooting for. This is 25# more than my last 1RM attempt (though it was a loong time ago!)

-It's time to figure out my next cycle. I think I'll take the next few days to play around, maybe go by The Weight Room and do some strongman stuff.

Kevin Perry
11-12-2008, 09:18 PM
Strong FS and Press Jacob

Jacob Rowell
11-13-2008, 11:41 AM
Here's a video of last session's lifts:


I saw afterward I got a little bit of a "dip" at the beginning. Minimal, but it's something I'll have to work on.

Derek Simonds
11-13-2008, 02:10 PM
Very nice lifts. You fought through that sticking point on the press very well. OH lifting gives me fits. I am slowly working on it.

Jacob Rowell
12-02-2008, 09:41 AM
So, I'm back on the posting grind! Took a couple weeks off after the russian squat cycle just to get some real rest in. Screwed around a good bit, nothing serious.

I'm now on a modified version of the intermediate program found in Greg's book. I've changed things around a little to accommodate my need for a bigger deadlift and press for my strongman foolishness. Also added in a strongman day so I can practice an event or two, likely stones and/or farmers. Generally speaking, my goals are to improve the o-lifts, speed and power, while maintaining strength in the back squat and seeing increases in the press and deadlift.

Yesterday I did:

Press 105x5x5

Snatch 115x2x3

Back Squat 275x3x5

Weighted Chins 24kgx3x3

All in all, not a bad day. Scaling back a little things week to get into the swing of things. Also, I want to see how much I'm going to be able to handle without overtraining.

Jacob Rowell
12-04-2008, 06:41 AM
C&J 145x2x3
-Used a push jerk here for more of a carry over to strongman stuff. The split jerk doesn't work too well for reps!

Snatch Pull 185x2x3

Overhead Squat up to 175 for a single

Front Squat 275x2x3
-I accidentally did these. I plan on cutting the front squats altogether to make room for deadlifts and strongman stuff. Pretty difficult anyways, did 'em unbelted.

Hit a couple of superman planks afterwards, and that's a wrap. Superman planks are my new jam, along with L-sits.

The program is going well so far.

Jacob Rowell
12-06-2008, 05:06 PM
Snatch to a Heavy Single
-Got up to 165, 1 miss in the process, didn't try any more after I made 165

Clean and Jerk to a Heavy Single
-Did push-jerks here, up to 205

Back Squat to a Heavy Single
-Up to 335

In general, I took it relatively easy. I wasn't sure how it would go, but overall, went really well. I thought the lifts wouldn't have been so hot after a big layoff, but they felt good. I'll go a little harder next week!

Jacob Rowell
12-06-2008, 05:07 PM
Push-press 145x2x8

Deadlift 365x3x3
-Deadlifts never feel easy, but went up just fine.

Arien Malec
12-06-2008, 05:13 PM
-Deadlifts never feel easy, but went up just fine.

For me, deads are either easy or don't come off the ground :-) Probably grip strength issues. It's only the next day that I feel like I got hit by a truck.

Jacob Rowell
12-08-2008, 08:31 PM
Not a bad day - Fairly easy, but I feel tired at this point.

Clean and Jerk 160x1x3

Snatch Grip Deadlift 215x2x2
-First time doing this, felt good

Press 110x5x5

Needed to do weighted chins, but ran out of time, will do them tomorrow or wednesday

Jacob Rowell
12-10-2008, 07:42 PM
Snatch 110x2x3

Clean Pull 260x2x3
-Harder than I thought they would be, but not bad. First time doing these.

Back Squat 335x2x3
-Got easier as I went along - Working on getting the "pop" out of the hole, rather than resting in the bottom.

Snatch Balance up to 155
-I suck at these.

Weighted Chins 24kgx3x3

Allen Yeh
12-11-2008, 02:34 AM
Snatch Balance up to 155
-I suck at these.

You and me both. Some days it clicks, some days I'm lucky I don't get brained.

Jacob Rowell
12-13-2008, 02:34 PM
A fairly crappy day

Snatch up to Heavy Single
-Got up to 165, plenty of misses. Took video for my own purposes, my snatches are very loopy, and I lost plenty out front

Clean and Jerk up to Heavy Single
-Up to 210. No misses, but felt heavy

Did various abs stuff, planks, l-sits, etc..

Jacob Rowell
12-13-2008, 02:37 PM
Push Press 150x2x8
-Not bad, tweaked something in my shoulder/neck a little.

Deadlift 380x3x3
-Heavy but good.

Atlas Stones
135, 170, 230, 270 all lapped and racked. Lapped a 315 for the first time without tacky. A big PR considering I haven't touched the stones but once in the past 7 months.

Jacob Rowell
12-15-2008, 09:06 PM
Back Squat 285x3x5
-Feeling better. Pulled the stance in a little, kept my chest up out of the hole

Press 115x5x5
-Not bad. My shoulders are feeling a little overworked.

Snatch 120x2x6
-Upped the volume here to work on form. Starting to get somewhere.

-Did a few L-sits on rings, lots of shoulder flexibility work also.

Jacob Rowell
12-18-2008, 07:59 PM
Clean and Jerk 155x2x3
-I need to work on my shoulder flexibility - I do dislocates, kipping pull ups, and stretch every way I know how, but my flexibility isn't quite there to land a good jerk without splitting.

Snatch Pull 195x2x3

Overhead Squat up to 205
-Getting more comfortable here

Weighted Chins 58x3x3
-feeling good.

I've started reading The Paleo Diet for Athletes - a few years late. I've been pondering switching over from my shit diet to something that has a little reason behind it. Right now it's about quantity, now I need to get back to quality, especially if I can keep the weight I've already put on.

Allen Yeh
12-19-2008, 03:26 AM
Nice OHS and weighted chins! It feels nice to OHS heavier weight doesn't it? It's sad that my OHS max isn't that far behind my front squat...HA.

It may not just be a shoulder flexibility thing. Thoracic tightness, even your hips being tight will throw things out of wack, dysfunctional scapula...etc

Allen Yeh
12-20-2008, 06:48 AM
Not sure what you do now but here are a few things:
EQI pushups - This is an extreme stretch for your chest ~60-90 seconds
wall slides - to perform these properly you really have to focus on keeping your scapula down during the entire motion, as well as keeping your chin tucked. So you lean back against a wall, scap and chin tucked, hands on the wall like a Y shape. Trying to keep your elbows and wrists touching the wall, now pull down so your warms make a W shape. rinse repeat. ~8-12 reps
thoracic extension on a foam roller or 2 tennis balls taped to make a peanut - you basically put either implement on your t-spine and try to arch back on it doing a sort of mini crunch, a few reps per segment, then moving the implement up a little.

A good video resource if you are unfamiliar with any of the exercises I said:

This is a good post about shoulder range of motion and thoracic mobility:


Hope this helps, let me know if you need anything else.

Jacob Rowell
12-20-2008, 01:57 PM
Thanks for the help Allen! I'm fairly unfamiliar with any kind of rehab/prehab work. It's something I need to work on, and I'll try your suggestions.

Anyways, yesterday was a good day for lifting

Snatch up to 170
-Some misses in there, I believe a total of 3. But my snatch technique is picking up, and starting to get less loopy.

Clean and Jerk up to 215
-The 215 felt great on both the clean and the jerk portion. Makes me wonder is it is more of a technique issue rather than flexibility that is holding my jerk back. Went for 225, my old PR with the split jerk, but missed.

Back squat up to 345
-Felt really smooth, even after the o-lift maxes. I think i'll be able to hit a new PR or two on the Back squat before too long.

Allen Yeh
12-21-2008, 07:44 AM
Thanks for the help Allen! I'm fairly unfamiliar with any kind of rehab/prehab work. It's something I need to work on, and I'll try your suggestions.

No problem let me know if you need rep suggestions or a routine type of thing.

Jacob Rowell
12-28-2008, 07:46 AM
somehow I missed out on a few days of logs. Back on the grind!

Deadlift 405x3x3
-These felt hard. Real hard. I looked back, and it seems that this was a solid PR for this rep scheme (15#), and I hit 475 shortly after hitting 390x3x3. I'm simply not that good at lots of deadlift volume. I'll try 415 next week, and then try something a little new in hopes of hitting 500 in 6-8 weeks.

Push Press 160x2x8
-Not bad, but heavy.

I've decided that I can't keep going about gaining weight in this manner. I just don't feel that hot, and I'm getting sick pretty often. I'm going to go Paleo-ish. Essentially cut out all high GI carbs, eating mostly meats (though higher fat than Cordain suggests, I love bacon), Vegetables, and Nuts. I will continue to GOMAD however - I can't lose the weight I have gained, and I simply cannot consume enough calories on strict paleo.

Allen Yeh
12-28-2008, 06:30 PM
Yams can be your friends. Pumpkin even canned is can be good stuff too.

Jacob Rowell
12-29-2008, 06:51 PM
Back Squat 295x3x5
-Went well.

Press 125x5x5
-Tough, but I think I have 5-10 more lbs left in me.

Waited a couple hours while running classes, then..

Snatch 145x2x2
-I couldn't even finish these. Hip flexors tightened up from the squats, and I was just beat. repeat tomorrow.

Jacob Rowell
01-03-2009, 09:54 AM
C&J 185x2x3
-Jerks a little weird

Snatch Pull 195x2x3

OHS up to 185
-Wasn't feeling great, didn't push it

Jacob Rowell
01-03-2009, 09:57 AM
Bad day

Snatch up to 155
-missed 165 a few times

C&J up to 185
-Missed once

felt extremely tired, so skipped the squats. I feel it's partly due to diet changes, and I'm spending a lot of time in class at the moment. I'll take a back off week to get back on track.

Jacob Rowell
01-10-2009, 09:16 PM
Week off taken! Back to the grind.

Push Press 165x2x8
-Very doable.

Deadlift 395x3x3
-Hard but not too bad.

Jacob Rowell
01-13-2009, 08:28 AM
Press 130x5x5
-Felt really strong here. I'm hoping for 140 in a couple weeks.

-Just did a bunch at various weights. Feeling a little better.

Back Squat 305x3x3
-Dropped the volume a little. Was extremely tired, and by myself.

Jacob Rowell
01-15-2009, 11:45 AM
Cleans 165x2x3
-Good, getting more solid with the jerk

Overhead Squat up to 205
-I don't like these.

Snatch Pull 205x2x3
-Felt good

Chins 3 sets of 10
-first time doing unweighted chins in awhile. Not bad.

Jacob Rowell
01-18-2009, 03:32 PM
C&J up to 205

Snatched a few singles, but had to run a few classes

Back Squat up to 355

Jacob Rowell
01-18-2009, 03:33 PM
Push Press 170x2x8

Deadlift 410x3x3
-Not bad! Tough, but I got through it.

Jacob Rowell
01-20-2009, 02:06 PM
Press 140x3x5
- A little tough at times

C&J up to 185
-My shoulder really isn't liking jerks lately. Maybe too much overhead work?

Snatch Grip Deadlift 235x2x3

My shoulder hurts like crazy this morning. Funny, it's actually the one that wasn't bothering me during the workout. After the workout, I did a lot of aggressive stretching and mobility work, may have been too much.

Jacob Rowell
01-22-2009, 10:20 AM
Back Squat 345x2x3
-Tough! Hopefully I can squeeze out a PR 1RM either next week or a couple weeks after.

Clean pulls 265x2x3
-Not bad.

Left out the o-lifting today because my shoulder is still sore. Feeling pretty slack lately, need to change things up.

Jacob Rowell
01-26-2009, 06:30 PM
Just to recap, haven't posted in a few days:

1/23 - Back Squat 345x2x3

Sled drags


Deadlift 410x3x3 - Was supposed to be 420x3x3, but miscounted. Went up to 420 and only got 2 reps

Push Press 175x2x8
-Missed second rep on 7th set. Stopped


Back Squat 320x3x5
-Not too shabby

Press 145x3x5
-Failed last rep, last set.

Time to go for some new maxes and change programs! I'm hoping for 490 on the deadlift, 380 on the squat, and 180 on the press. All optimistic, but possible.

I feel like I should try an MEx3 before going for singles to give me a better idea of where I'm at, but....

Reed Winn
02-07-2009, 06:17 PM
I hope you figure out a good program.

Jacob Rowell
02-09-2009, 05:52 PM
Wrapped up previous cycle, rested a week, back on the grind.

I'm going to focus quite a bit on Strongman stuff for now, with 2 event training days where I'll do some strength work, in addition to 1-2 events.

Backing off on the squats, just one day a week with box squats with chains. If it helps my squat, cool, if not, I've been told that it helps tremendously getting a stone out of your lap.

Deadlift, I'll be doing a ME workout every 9-10 days for the first 4 weeks, as well as some speed sets once a week, working through regular speed sets, bands, rack w/ bands, and froma deficit.

Cleans, 3 doubles, heavy, once a week. ME once a week.

Pressing, working on the log. Again, DE work using bands, as well as a ME day.

Jacob Rowell
02-09-2009, 05:55 PM


Cleans 205x2x3
-Not bad. Gotta get used to cleans again


Deadlift up to 3RM, hit 440 (PR)



2 Rounds:
-10 KB Snatches, 24kg, ea arm
-10 Overhead Sit-Ups
-1 Rope Climb

Man, I haven't done anything like this in a looong time. About 7:00 minutes.

Jacob Rowell
02-10-2009, 02:36 PM
A lot of fun today

Log Press Log+1 Chain each side (About 145 total weight at the top)x2x8
-Fun, never used chains. 45 seconds rest between each set.

Box Squats 185+2 chains each side x 2 x 10 (about 310 at the top)
-First time with box squats. Challenging. 45 seconds rest.

Farmer's picks, 185 each hand, 3x20 seconds.

A little beat from the deadlifts yesterday.

Jacob Rowell
02-11-2009, 08:49 PM
Speed deadlifts, 245x1x15
-on a 30 second clock. Got quicker as the sets progressed


3 rounds:
-10 KTE
-5 lunges w a 75# sandbag
-3 muscle-ups

8:00, about

Jacob Rowell
02-13-2009, 06:50 PM
Good day.

Cleans up to 1RM
-I did C&Js to warm-up, and figured I'd stop when I miss one. Well, ended up getting a 10# PR! My old PR was 220 I believe, from back in May. I hadn't done split jerks since then, and have also done plenty of presses, push presses, and front squats since then. I guess getting stronger carries over to the o-lifts, whoulda thunk it?

Anyways, cleaned 245 to tie the old PR, and jumped to 265. 1 miss, then got it for a 20# PR off my old clean from last July.

Sled Drags


A few rope climbs, and I called it a night.

Jacob Rowell
02-14-2009, 11:39 AM
I feel beat from yesterday

Log Push Jerk up to 5RM
-85, 130, 150, 160. More than I expected, might of even been able to go 5-10lbs heavier. Pretty exhausting though.


-Warmed up with the 135. Shouldered the 175 a few times. Tried a series of 175x2 shouldered, 230x3 to 50". Failed on the second 230. Tried 230x3 to 50" by itself twice, got all the reps the first time, got only 2 the second try.

Farmer's Walks
-Not sure about the weight, but felt ungodly heavy. For my own records, it was the bars, tires, and the 25s which are always on, plus another 25 on each side. Really got to put in the work on these. Maybe i'll but the sled drags earlier in the week, rather than just before my SM event day.

Jacob Rowell
02-17-2009, 03:04 PM
Cleans 215x2x3
-Not bad.


-Sandbag Squats, ~115#

Jacob Rowell
02-17-2009, 03:07 PM
Log Press w/ chains, +5 x2x8, 45 seconds rest
-good. Getting quicker under the log, practiced looking up more

Box Squats w/ chains, 200x2x10
-Not bad at all. Quick.

Farmer's Pick and Holds, 185x3x30 seconds
-Bearable. I hate these. Trying to build up the volume this month, next month I'll up to contest weight (200 each hand), and keep increasing volume as the contest approaches

Jacob Rowell
02-19-2009, 03:16 PM
Deadlifts w/ bands (doubled up blue) 245x1x15, 30 second clock
-Tough at the top! I'll do 245 from a deficit next week.


5 Rounds
-3 SB clean and Press (115#)
-3 TGU(Sit-Up portion only) @ 24kg, each side

Jacob Rowell
02-20-2009, 05:25 PM

Deadlift up to 2RM
-Tried 475, no dice. 455 went up pretty slick, but my lower back feels quite tight now

Lots of abs stuff, stretching. SM day tomorrow.

Jacob Rowell
02-21-2009, 10:36 AM
SM day

Log Press 3RM
-Up to 175. Felt tired, probably can do more.

-Hit 230x3x2, to ~50". Much better than last week, quick.

Cleans up to a Heavy Single
-245, 255(miss), 255(miss). Beat from the deadlifts.

-200x50'x2, 200x75'x2

A good day overall.

Jacob Rowell
02-23-2009, 07:44 PM
Cleans 225x2x3
-Almost missed the last rep.


3 Rounds:
-10 sledgehammer strikes, each side
-3 Sandbag Lap/Extesnion (200#)

Jacob Rowell
02-24-2009, 03:34 PM
Not bad.

Log Press 95+70 in chains x 2 x 8
-Felt quick

Box Squat 220 + 140 in chains x 2 x 10
-Not so quick - heavy.

Farmer's Pick/Holds 185 x 30 seconds x 4 sets.
-Felt good today.

Jacob Rowell
02-26-2009, 02:19 PM
Speed Deadlifts from a deficit 245x1x15
-30 Second clock. Did these while standing on a kraiburg 45#. Maybe 3 inches? Pretty challenging.

Tried flipping my big fire a few times. First time with a tire since last July when I got hurt on a tire flip. Did a few keg carries for 50' with my 160#.


3 Rounds:
-10 Log clean and press, 135#
-15 abmat sit-ups

Got into a real nice rhythm on the c&p. Rolled it straight off my chest into a strict press. Carried some of the momentum, but no additional leg drive after it passed my chest. Could do about 5 in a row. about 9:00 overall.

Jacob Rowell
02-28-2009, 12:26 PM
Cleans up to 1RM - 260
-I've been playing around with technique a little. I think I'm initiating the 2nd pull too early, with my hips too high/shoulders too far forward. This is causing a swinging bar path, which thankfully I'm usually able to reel in. I saw a video of Caleb Ward cleaning, obviously a strong kid - but he waited till a pretty high position to hit the 2nd pull forcefully. I tried it, wound up in a much better position, and hit 260 easily. Not a PR, but it too me a few times to hit 265 when i did.

Screwed around a lot. Snatches, ab work, stretching. I keep working on my front lever for the hell of it.

Jacob Rowell
02-28-2009, 12:33 PM
SM day

Log press up to 1RM - 155(3), 175(1), 185(1), 200(1), 205(F)
-I've put a lot of weight on my log press, and extremely happy about it. This time a year ago, I was having difficulty with 145-150.

-Still working on series. Last time, hit 230/3 easily. This time tried 175, 230(2), 270. Went through the series twice, couldn't get the 270 either time. Gotta get better at this for the contest! Losing a lot of energy in the pick, as well as keeping it close, so tacky should help come contest time.

-Felt like shit by this time. 200 each hand. 50', 50', 100', 110'. Getting a weird pulling sensation in the right shoulderblade.

Jacob Rowell
03-03-2009, 05:42 PM
Cleans 235x2x3
-Really tough.

Worked on general abs/back stuff. Working on my front lever, sort of.


Jacob Rowell
03-03-2009, 05:43 PM
Speed Deadlifts 245x1x15, 30 second clock
-Still sick, but feeling better.

Jacob Rowell
03-04-2009, 08:45 AM
Log Press 100 + 70 in chains x 2 x 8
-Felt difficult.

Box Squats 235 + 140 in chains x 2 x 10
-Weak! My soul was nearly crushed.

I'll do some abs/back stuff later tonight.

Jacob Rowell
03-14-2009, 08:17 PM
Took this past week completely off. I feel rested, but a little stiff.

Just to get back into the swing of things...

Power Clean and Press to 155

Power Clean to 235
-I believe that the power clean is a PR for me. Haven't tried in a long time. My next cycle will essentially be the same as the last 4 weeks, with a few small changes. One of these will be taking out the cleans, and subbing in power cleans. I like doing full squat cleans, but my lower back is taking a beating (lumbar curve is rounding out in the bottom of the squat - mostly flexibility issues, which I'm working on). I'll press each rep until I can't, and then do power cleans from there. My strict press has taken quite the hit with all the power jerks I've been doing.

Jacob Rowell
03-16-2009, 06:05 PM
Deadlift up to 5RM, Knee Height, Straps - 505
-This is for contest prep. Got up to 505 for 5. Makes me think I might put up something respectable.

Power Cleans 185x2x3
-Nice and Easy

Pull-Ups 3x10

Keep on working on the front lever. We've got Jim from Beastskills doing a seminar soon, which has prompted me to work on basic gymnastics stuff, a little.

Jacob Rowell
03-17-2009, 03:52 PM
Log Press 105 x 2 x 8 (+70# of chains)
-Not bad.

Box Squat 205 x 2 x 10 (+140# in chains)
-Tough. Getting used to the box.

Rolling Thunder, 100#, 3x25 seconds each hand

3x0 GHD Sit-Ups

Reed Winn
03-18-2009, 07:15 PM
Strong stuff, how are you addressing the flexibility issues in the front squat hole? Hamstring stretches?

Impressive car pushing also

Jacob Rowell
03-19-2009, 04:32 PM
Speed Deadlifts from a deficit (2 kraiburg 25's) 245x1x15

3x18' Rope Climb

2x80' car push

Jacob Rowell
03-20-2009, 10:33 AM
Clean and Press
-Did several singles. Missed 160, and 155. My strict pressing is sucking, while my pp and jerk is going up.

Worked wall slides.

More to come in the afternoon. Kind of a light day in prep for SM events tomorrow


Power Clean up to 1RM - 245(PR)

Weighted Chins 24kgx3x7

Abmat sit-ups 3x20

Jacob Rowell
03-21-2009, 02:55 PM
Log Press up to 5RM
-Never really got around to the 5RM, went for 180, only got 3 (a 5# rep PR). Had some breath issues. I think I'll just stick with 3RM's, if I can put 5# on each week, then I'll be where I want for the contest (3 reps at 200)

-Got right to it, and hit 5 in a row up to 51" with the 230 extremely quickly. That's about where I need to be conditioning-wise for the contest.

-Set it up contest style, turns around 50', 200/hand. 150' twice. I hope I'm good for 200' in the contest.

Sled Drag w/ hand-over-hand
-Sled loaded with 350, 75# sled. 75'. Went twice through, best effort was right at 14 seconds. Hoping there will be some carryover to the truck pull.

Jacob Rowell
03-23-2009, 07:40 AM
Power Cleans 195x2x3
-Still getting used to training in the AM

Deadlift from 18" up to 3RM - 515
-It looks like last time, the height was more at 20.5 inches. The contest rules says "knee height". Well, the bottom of my knee is at 21 or so, but standard DL from tires/blocks in SM would be 18". So who knows. Actually went from 18 inches today, and it was much more difficult.

more to come in the afternoon

Jacob Rowell
03-26-2009, 07:38 AM
Log Press 120+chainsx2x8
-Probably stick at this weight next week. Felt difficult, really trying to work breathing technique.

Box Squat 215x2x10
-Doable, tiring.

Rolling Thunder, 100#x2x30 seconds, ea hand.

Jacob Rowell
03-26-2009, 07:41 AM
Speed Deadlift 245x1x15
-Feeling slick

Weighted Pull-Ups 24kgx3x7

Trying to adjust my programming a tad bit - I'm accumulating a large amount of fatigue M-W, so I'm taking it a bit easy wednesday to make sure I'm recovered for Friday/Saturday.

Jacob Rowell
03-31-2009, 07:18 AM
A little behind on the posting, so I'll try to remember.

Clean and Press up to a heavy single - 155

Power Clean up to 1RM - 235
-Missed 250 a couple times. Not my day.

Threw in some pull-ups, rope climbs, and sit-ups

Jacob Rowell
03-31-2009, 07:20 AM
SM Training Day

Log Press up to 3RM
-No luck here. Log felt like shit as soon as I started. Missed my first attempt at 185. Ended up getting 185x2x2. Was shooting for three. Bah, maybe next week.

-Hit a few singles with 230, and 270. Felt smooth.

-150 each hand to work on speed. Felt good.

Jacob Rowell
03-31-2009, 07:23 AM
Power clean 205x2x3

18" Deadlift with straps to 1RM - 565
-Strange, I couldn't hit 545 for the life of me last week. Went for 585, but missed. Maybe I'm looking at 580 at the contest.

Pull-Ups 3x12

Abmat Sit-Ups 3x30

Jacob Rowell
03-31-2009, 03:43 PM
Log Press 155x2x8
-Ditched the press w/ chains for now. I'm not getting the leg drive I need.

Back Squat - up to 315
-Just for the hell of it.

Box Squat 205+140(Chains)x2x10
-Felt speedy today

Planks, gripper work.

Jacob Rowell
04-05-2009, 06:29 AM
Speed Deadlifts 255x1x15
-From a deficit. Feeling good.

Pull-Ups 3x10

Abmat sit-ups

Taking it easy.

Jacob Rowell
04-05-2009, 06:31 AM
Clean and Press up to 1RM - 175(PR)
-Still not sure how I landed a PR press out of nowhere, but it seems I have.

Power Clean up to 1RM - 250(PR)
-Felt quick today, and it worked out

Rope Climbsx3

Jacob Rowell
04-05-2009, 06:39 AM
SM Day

Log Press up to 3RM - 190(PR)
-Very happy with this. First try at 190, only got 2. Second try, had to really fight out the last rep. This is good, considering I couldn't get more than 2x185 last week.

Farmers Walk, 200 each hand for distance, turns at 45' (contest setup) - 180'
-These suck so bad. I'll shoot for 200' at the contest.

Atlas Stones
-Worked some singles and series here. Notably, lapped the 315 for the second time, hit a few singles with the 270. Worked an easy 230x3 series to 51", and missed twice on the 270 with a 230x3, 270 series. Luckily, the 270 will be going up to 48" at the contest, and I'll have tacky then, so I'm feeling good here.

Jacob Rowell
04-06-2009, 07:28 PM
Power Clean 205x2x3
-Weight was supposed to be 225, but I'm fried pretty bad. Had a hard time even squat cleaning 225, so dropped to 205 to get the reps

Rack Deadlift up to 5RM
-Did plenty of sets getting up to the 5RM. Hit 495x5, and 515x4. Both from a legit 18" or just under.

Pull-Ups, Abmat Sit-Ups, plenty of wall slides

Jacob Rowell
04-08-2009, 06:01 PM
Log Press 160x2x8
-Got tough at the end.

Box Squat 215+Chainsx2x10
Not too bad.

Rolling Thunder, GHD situps

Jacob Rowell
04-08-2009, 06:09 PM
Speed Deadlifts 265x1x15
-Not as quick as it's been.

Rope Climbs x 4

L-Sits 3x30 seconds

Jacob Rowell
04-11-2009, 03:41 PM
Power Clean and Press up to 1RM - 165
-Didnt have much in me today.

Threw in some L-sits for good measure.

Jacob Rowell
04-11-2009, 03:49 PM
Last SM day before competition.

Log Press up to 1RM - 195
-Must be pretty beat up this week, because 195 felt great, 205 just wouldn't go anywhere. I'm gonna hope that I feel better for the contest.

-Just hit singles with the 175 and 230

-Went for speed with the 150's. Nothing special.

So, I'll just be resting up from here until the contest. Maybe some active recovery work, but nothing I'd care to track here.

I'll go ahead and make some statements on how I would like to perform. Goals we'll call 'em.

1) Don't get hurt (like last time)

2) Don't be in last place (like last time)

3) Don't scratch the Press event. It's a 200# log press for reps. Ideal is going to be 3+ reps. Preferred is 1+.

4) First or second in the stones.

5) Middle of the pack in DL and Farmer's. 580 on the deadlift would be nice, 200+ feet in the farmers would go good too. 1-3rd in the truck pull.

See you guys after the contest.

Reed Winn
04-13-2009, 06:09 PM
Good luck in the competition.

Matt Cricchio
04-14-2009, 04:23 AM
Isn't luck the intersection where preparation meets opportunity?

You better get some in this contest. Compete like they're never letting you back in the door again.

Jacob Rowell
04-19-2009, 03:18 PM
So, finished the contest in Parkersburg, WV.


1) Log Press - Scratched it again. Oh well. I've gotten a great deal better at pressing, but I'm simply not there yet.

2) Truck Pull - 2nd place. Felt odd, the start was slow, but I powered through some long strides and stayed on the rope longer than most.

3) Deadlift from 18" - Hit 500, and 550. Neither felt particularly easy, but went up without stopping or hitching. 565 was the old PR, and they were only allowing 50# jumps. Put 600# on the bar, broke it and got it right above the knee, and just hitched like no tomorrow until I opened my eyes and to my surprise, I was standing up with it. 600 put me at 7th in this event.

4) Farmer's Walk - Ended up being 160", 1 turn, for time. Can't remember my time, about 32 seconds. Got 4th place here.

At this time, they announced the standings. I was shocked to see I was in second place, and after a little thinking realized they had added up my previous score wrong, and I was actually in 5th. Of course, I alerted them to their mistake. Still more than satisfied with my place, but pissed that it COULD have been a serious mind fuck to have your score jacked up, I went into the stones determined to do well.

5) Stones - 175-275. pretty tall platforms. Got 2nd place here, 26 seconds or so.

I wound up with 3rd place overall out of a pack of 15. Got plenty of comments about my general size/stature. I was told I looked like a cross-country runner, was a "deceptive package", etc... this was from some BIG looking 200's I was competing against.

All in all, incredibly happy with my performance. Obviously, it wold have been ideal to get a rep in the log, as it may have put me in 2nd place and qualified me for nationals, but then again, I greatly exceeded my expectations for performance at the contest.

It's going to take a good deal of thought on how I'll go about training from here on out. I simply have to continue getting stronger - my squat, press, and deadlift were probably the lowest of any competitors there. I'm considering dropping SM training for at least a few months, and picking it back up over the Winter.

We'll see.

Matt Cricchio
04-19-2009, 04:09 PM
So, finished the contest in Parkersburg, WV.


1) Log Press - Scratched it again. Oh well. I've gotten a great deal better at pressing, but I'm simply not there yet.

2) Truck Pull - 2nd place. Felt odd, the start was slow, but I powered through some long strides and stayed on the rope longer than most.

3) Deadlift from 18" - Hit 500, and 550. Neither felt particularly easy, but went up without stopping or hitching. 565 was the old PR, and they were only allowing 50# jumps. Put 600# on the bar, broke it and got it right above the knee, and just hitched like no tomorrow until I opened my eyes and to my surprise, I was standing up with it. 600 put me at 7th in this event.

4) Farmer's Walk - Ended up being 160", 1 turn, for time. Can't remember my time, about 32 seconds. Got 4th place here.

At this time, they announced the standings. I was shocked to see I was in second place, and after a little thinking realized they had added up my previous score wrong, and I was actually in 5th. Of course, I alerted them to their mistake. Still more than satisfied with my place, but pissed that it COULD have been a serious mind fuck to have your score jacked up, I went into the stones determined to do well.

5) Stones - 175-275. pretty tall platforms. Got 2nd place here, 26 seconds or so.

I wound up with 3rd place overall out of a pack of 15. Got plenty of comments about my general size/stature. I was told I looked like a cross-country runner, was a "deceptive package", etc... this was from some BIG looking 200's I was competing against.

All in all, incredibly happy with my performance. Obviously, it wold have been ideal to get a rep in the log, as it may have put me in 2nd place and qualified me for nationals, but then again, I greatly exceeded my expectations for performance at the contest.

It's going to take a good deal of thought on how I'll go about training from here on out. I simply have to continue getting stronger - my squat, press, and deadlift were probably the lowest of any competitors there. I'm considering dropping SM training for at least a few months, and picking it back up over the Winter.

We'll see.

Very well, Jake. Nationals? Now we're getting on the map.

Reed Winn
04-19-2009, 11:44 PM
I had no idea you were so close to national qualification. Good job.

Jacob Rowell
05-27-2009, 07:36 PM
I haven't posted in some time. Why? I'm doing a Sheiko cycle, subbing out the bench for Push Press. There isn't much feedback to give, other than it sucks, my joints hurt, and I'm tired. Woohoo! I'll either come out the other side stronger, or not. We'll find out then.

I snatched 175 Saturday, pretty easily. Also C&J'd 245, a 5# PR. I haven't touched the o-lifts in several months either, so I'm sure I'll make some progress when I make my way back there.

Today I was supposed to Back Squat, Push Press, and Deadlift heavy, 95%-100+. Back Squated in the morning, got to 355 (10 less than personal best), but it was early, and i was by myself, so I stopped. Push Pressed 210, so that's a 10# PR, and Deadlifted 500# (fucking finally). 25# PR.

The squat felt weird, maybe I was still tired, but I had more in the tank on the deadlift.

Sam Nutt
05-27-2009, 08:04 PM
I like how you just casually slipped a 500 lb. deadlift into the middle of your post. If I hit 500, I'd create 14 threads about it and probably end up getting banned. Strong work.

Matt Cricchio
05-28-2009, 05:30 AM
Deadlifted 500# (fucking finally). 25# PR.

Video or it didn't happen, bro!

You achieved two goals that you set out on when you started this log:


Not bad

Also, after detailed research I've discovered that Brute Strength is about 7 miles from my house. And it's $25 dollars a month for me? Uh, you know where I will be training on weekdays when I get back.

Jacob Rowell
05-28-2009, 06:05 AM
I like how you just casually slipped a 500 lb. deadlift into the middle of your post. If I hit 500, I'd create 14 threads about it and probably end up getting banned. Strong work.

Thanks Sam. It's one of those situations, where I'm more relieved than anything else. I've been stalled on my deadlift for about 9 months, good to see it moving again!

I realized I had the c&j down a few days ago, didn't think about the DL. Progress is good.

You'll be in good hands at Brute Strength. Hopefully it will be a similar situation I had at TWR. Make some friends, learn some things, lift a little weight. And it's a strength athlete's paradise.

Reed Winn
05-29-2009, 11:27 PM
Wish I could have seen the 500lbs dead. Hopefully sheiko will not be too hard on the joints, are you taking your fish oil?(I always end up slacking on it)

Jacob Rowell
06-27-2009, 11:24 AM
Sheiko is over. To restate, I did a the program from Elite FTS labeled CMS/MS cycle. Something like that. Subbed out the bench for Push Press.

Overall progress:

Deadlift - 475->500

Squat - 365->375

Push Press - 200->225

Decently happy with my progress. Think I could have gotten more out of the DL. Squat is just a bitch for me.


I'm going to do the August 22nd Kumite Strongman event. I'm also going to do some weird shit and cut down to 175. I got tired of piling crappy food in my mouth, so I've been eating clean (Paleo with some IF), and immediately lost 8-10#. I've got 13# to go, and figuring 5# of that can be water weight, only 8# to actually lose.

This is a repeat of my first contest, which I was a comfortable 175 for. I've gotten much stronger, and it's a platinum level contest (top 3 go to nationals). So I'm looking forward to it.

My plan is to do some organized strength work, likely 3x every 2 weeks for log press, axle dead, and some squat variation. One day ME, one day higher volume of maybe speed work, one day low reps/fairly high work weight. I'll do stones, tire, and keg/stone carries every Saturday to prep, alternating heavy and light weeks. I'll also be doing some short/heavy metcons to help get my weight down, and be quick and conditioned. I'll likely borrow from CrossFit FB, and use some of my own tried and true creations.

But now, I'm heading to the beach for a week to rest and relax. I need it!

Jacob Rowell
07-07-2009, 10:04 AM
Front Squats 240x5x3 (setsxreps)
-Felt ungodly heavy. I'm sore today, quads and spinal erectors.

Log Push Jerk w/ chains - 105x8x2
-Again, felt pretty weird.

General Comments:

Not doing anything except back squats, push presses, and deadlifts for 10 weeks will mess you up.

Jacob Rowell
07-07-2009, 07:04 PM
First CF-ish workout in a long time.

-135# Power Cleans
-Chest to Bar Pull-Ups

5:05. I don't think that's a terrible time, but damn that hurt. All the lecturing I do on hand care, and I got 3 blisters. hah!

Jacob Rowell
07-08-2009, 11:40 AM
Deadlift up to 10RM - 325
-First time trying this. Got up to 325. Tore my hands up yesterday, so grip was an issue. Think this represents the stress of a max rep DL, which is what I'll be doing at my next SM contest.

2 Rounds:
-10 2 pood 1 arm Kettlebell Swings, each arm
-15 Knees to Elbows
-20 24" Box Jumps


-I was planning on doing KB Snatches, but again, hands wouldn't allow it. Hadn't done them at that weight before either, certainly a challenge.

Jacob Rowell
07-11-2009, 03:47 PM

Front Squat 5RM - 255


5 Keg Runs, 50', sprint back. Averaged 10 seconds

Jacob Rowell
07-11-2009, 03:49 PM
Log Press up to 3RM - 170
-Not a great day here. Only got 180 once.

-Just played with the 230 and 245, racked it several times.

3, 3, 5. Really fell apart on the set of 5. Took 29 seconds.

Jacob Rowell
07-14-2009, 10:45 AM

Max Rep Axle Deadlift @ 400

-5 reps, should have been 6 or 7. I need better grip, and running halfway across the room to grab chalk after dropping a rep didn't help matters. I need 8-10 to do well at the contest.


Metcon Silliness taken from CFFB

1 Minute on, 1 minute off, for max reps. 1 time through of..

135# Thrusters - 11
Pull-Ups - 20
Calorie Row - 27
Burpees - 15

So only 4 minutes of work. I thought I could do better at the thrusters, damn! Kept the pull-ups conservative, my hands are still torn up, and my kipping is out of whack these days. Oh the joy of getting back into CF....

Jacob Rowell
07-14-2009, 04:39 PM
A wee bit of CFFB:

8 Rounds:
-110M Run
-8 2 pood Kettlebell Swings
-5 Pull-Ups


I was able to get through set unbroken. Did have to take a little break every 1.5-2 rounds to breathe for a few seconds. I was sucking wind hard.

Jacob Rowell
07-15-2009, 09:28 PM
Log Push Press 160x3x2
-Felt heavy! Used my homemade log, which made it a little more difficult, as it isn't balanced very well.

Front squats 275x2x2
-Again, heavy. Maybe it's because I'm lighter, or I'm still getting used to the CF workouts.

Weighing in at 183 most mornings. Dipped to 179 a few days ago. I'll try to eat my way down to 178 or so, and only need to drop a couple pounds for the contest.

Jacob Rowell
07-17-2009, 06:17 PM
Axle Deadlift 450x2x2, with about 5 extra inches of height on it.
-Pretty damn hard, I won't lie.

Sprint 10x40M
-Plenty of recovery. Had a weird burning sensation in my right leg.

Jacob Rowell
07-18-2009, 07:01 PM
SM Training - a good day

Log Push Jerks
-just worked to 150x5. Starting to get back into the groove of things.

-Up to 270 to 52". Felt heavy but clean. I'd like to get the 293 up to 52"

Keg/Sandbag Medley
-Got my time down to a little over 18 seconds. 200# keg, unknown weight sandbag (125-150). Setup at the starting line, run both down to a spot 50 feet away. Time stops when you drop off the second implement. My time for a similar event last year was 22 seconds. Best in my class was 20. If I can put on a similar performance, I'll be in good shape.

-Flipping the 650-700, 5 flips at a time, 3 runs, each for time. Went from 26 down to 22 seconds I believe.

Jacob Rowell
07-20-2009, 07:31 PM
Log Press (Push Jerk) 115+chainsx8-10x2
-Can't remember if I did 8 or 10, but all i know, is that somewhere halfway through, my form improved dramatically, and I was able to do it with much greater ease

Front Squat 245x5x3
-Doable, felt a little better than the first week.

Jacob Rowell
07-22-2009, 08:15 AM
5 Rounds:
-3 Handstand Push-Ups
-5 Power Cleans @ 185#
-7 Pull-Ups


Jacob Rowell
07-23-2009, 07:18 AM

Deadlift up to 10RM
-As before, just had to get up to 10 in a minute, went for 340. Got it in 45-50 seconds. 15# more than 2 weeks ago, and felt easier.



-135# Overhead Squats
-Burpee Pull-Ups


Damn, overhead squats are hard. Haven't done then with any weight in a long, long time. Certainly not over 95 for reps. Kept the burpee pull-ups strict (dead hang pull-ups)

Jacob Rowell
07-28-2009, 09:10 AM
Front Squat up to 3RM - 275

Jacob Rowell
07-28-2009, 09:11 AM
Pretty shitty SM day

Log Press - Couldn't even get 170x3

Stones - Did a few series, went OK.

-Generally beat from moving, working on the drywall at the gym, and the Front Squats

Jacob Rowell
07-28-2009, 09:14 AM
Axle Deadlift, max reps @ 400 (15")
-7 This time. Nice! Would have been 8 in contest, left a little in the tank.

-10 2 pood KB Swings
-40 yard sprint, jog back for recovery

8 Rounds. Kind of liked it. Weird feeling in my chest when I went to pick up the kettlebell, like something was crunching. Also, I think i've got some weird nerve issues going on in my leg. Get a burning sensation when sprinting.

Jacob Rowell
07-28-2009, 05:49 PM
I did:

2 Rounds:
200M Row
30 seconds rest
160M Row
25 seconds rest
120M Row
20 seconds rest
100M Row
20 seconds rest

No time. Kept my 500M avg's between 1:28 and 1:40

Jacob Rowell
08-04-2009, 04:29 AM
Log Push Press 165x3x2
-Went for 170 my first double, missed the second, so I hit two more at 165.

Front Squat 275x3x2
-Ungodly hard.

Jacob Rowell
08-04-2009, 04:30 AM
Axle Deadlift 465x3x2
-Got the reps, missed once because of uneven loading. had to hitch pretty nice on my last ones!

Tried to do some metcon later in the day, but I was totally shot. Recovery isn't too good these days.

Jacob Rowell
08-04-2009, 04:31 AM
SM Day

-Felt decent, but missed the 270 several times. lapped it without an issue, but always barely missed racking it.

Tire - 3, 5, 5
-Got through it, but missed the end of my hip drive, on the slow side.

Jacob Rowell
08-04-2009, 04:32 AM
Log Push Jerk 125+ chains x 8 x 2
-Finally, something good. Got all the reps, felt strong. Ate like a champ over the weekend. Weight still between 175-180. Good times.

I was supposed to front squat, but will do some in the am of 8/4/09

Jacob Rowell
08-05-2009, 05:45 PM
Front Squat 235x3x3
-Dropped weight and volume. Recovery is eating me alive.

Wall Ball Shots


Nick Hunter
08-05-2009, 06:55 PM
Jake! I'm bookmarking your log. I don't know if you remember, but I came in over the winter to do some weightlifting technique with you before a trip overseas. I'm back from that trip now, but just recently tore up my ACL. I started a log here a couple days ago and found yours while looking through it all. Hopefully I'll be able to get back in there and visit you again soon.


Jacob Rowell
08-08-2009, 08:15 AM
Deadlift 355x10
-Felt slick. Finished in <35 seconds.

Jacob Rowell
08-08-2009, 08:19 AM
SM Training Day (out of town 8/7 and 8/8)

Log Press
-up to 205. New PR! been awhile, took 2 tries.

-Up to 270. Got it easily the first time.

Recovery is a bitch, but I'm doing better.

Nick Hunter
08-09-2009, 09:43 PM
Yeah, I was playing rugby in New Zealand for a while. I got to train the oly lifts with a great guy while I was there as well. I will stop by as soon I can run and get some ankle mobility =)
Cheers Jake,

Jacob Rowell
08-12-2009, 04:47 AM
Deadlifts @ 400# (18") for max reps
-11. Bug improvement here. If I can do this or better at the contest, I'm in good shape.

Tabata Kettlebell Swings, 32kg
-lowest was 8.

Jacob Rowell
08-13-2009, 04:08 AM
Log Push Press 170x3x2
-Got my reps here, wasn't easy though! 165 was much harder last time. At my lighter weight, seems like less is more.

Front Squat 245x2x2
-These seem to be what has really been kicking my ass. Kept the weight and volume low. I think I'll need some sort of high volume, moderate weight progression to get my front squat up.

Jacob Rowell
09-02-2009, 07:10 AM
Beginning a modified Cathletics Mass gain cycle

Back Squat 10x3 @ 275
-Not bad.

C&J up to Heavy Single
-got to 225, missed 235

Axle Push Press 5x5 @ Axle + 50#
-Felt heavy.

Jacob Rowell
09-02-2009, 07:11 AM
Power Snatch 3x2@105

Power C&J 3x2@145
-Never liked power jerks

3xMax fat bar pullups
-12, 10, 10

Jacob Rowell
09-04-2009, 04:40 AM
Deadlift 3x3 @ 400
-Upper back rounded slightly. Still hard to get my head around that kind of weight sometimes!

Bench Press 5x5 @ 150
-Haven't benched in a long time. Always interesting.

Trying to work out some goals in my head. I'd like to get up to a BW snatch soon, wherever my bodyweight may be. Still need to get my squat up a bit more, I'd be really happy with another 10-15, making it 385-390.

Deadlift, not too worried about. Could always be higher, but I can at least hang with a lot of other 175's and 200's.

Press is the big issue. If I can just stop scratched the press event, I can start doing better in my contests!

Before the end of the year then..

Snatch 190

C&J 260

Deadlift 515

Squat 390

Press - 185

I'm looking back at the last time I did this cycle, and I'm not that much stronger. I am consistently stronger overall, and I've continued to make progress however. Just goes to show, there's no magic programs - only smart programs, hard work, and adequate recovery.

It's also become apparent how important it is to train for your own strengths and weakness as you progress from an intermediate to advanced trainee. My clean doesn't go up unless my front squat does. I can't deadlift for shit unless I do it often, and I can't squat for shit if I squat too often. My press will go up consistently if I beat the hell out of it, but it's consistently slow.

Jacob Rowell
09-05-2009, 04:35 PM
Front Squat 5x3 @ 225
-I don't like front squats much. Upper back is weak.

Snatch to to Heavy Single
-Got to a bodyweight snatch finally. 180# snatch at 174# bodyweight

Press 5x3 @ 130
-Felt heavier than I'd like, but haven't pressed in awhile.

Jacob Rowell
09-05-2009, 04:37 PM
SM Day

Push Jerk
85x5, 135x3, 175x2, 2, 2

Yoke Walk, 50'
up to 600#x50'. Hardest shit of my life, took like 10 picks.

Jacob Rowell
09-07-2009, 11:40 AM
Back Squat 10 x 3 @ 285
-Tiring, but manageable.

Clean and Jerk up to Heavy Single
-Upper back a little tweaked from the Yoke. Went up to a smooth 205, stopped.

Axle Push Press 5 x 5 @ Axle + 55.
-Easier than last week.

Jacob Rowell
09-11-2009, 04:37 AM
Power Snatch 3x2 @ 115
Power Clean + Split jerk 3 x 2 @ 155

Fat bar L Pukll-Ups 6,6,5

Jacob Rowell
09-11-2009, 04:38 AM
Deadlift 3x3 @ 410

Bench Press 5x5 @ 155

Jacob Rowell
09-13-2009, 06:57 AM
Kept it light, trying to let this back heal up.

Press 5 x 3 @ 135

Jacob Rowell
09-13-2009, 06:58 AM
Went to the Sm gym, still taking it easy

Log Push Jerk 3 x 2 @ 180
-Heavy, but it went up. Making progress here.

Did some evil wheels, grip work, plenty of stretching.

Jacob Rowell
09-15-2009, 10:16 AM
Back Squat 10 x 3 @ 295
-Took plenty of rest, challenging but doable.

Axle Push Press 5 x 5 @ Axle + 60
-Got a little tough towards the end.

Didn't do my clean and jerks as planned. Still trying to take it "easy", my back is starting to improve. Going in for a massage this week.

Jacob Rowell
09-16-2009, 07:19 AM
Power Snatch 3 x 2 @ 125
-A little slow, but not bad

Power Clean + Split Jerk 3 x 2 @ 165
-Solid, need to work on my foot positions on the jerk however.

Jacob Rowell
09-18-2009, 04:45 AM
Deadlift 3 x 3 @ 420
-Believe this is a rep PR for me. Used mixed grip.

Bench Press 5 x 5 @ 165
-Man, I need to get my pressing game it. Working on it.

Pondering how I want to proceed from here with training. Going to back off some on the classic lifts (Squat, Deadlift, Press), get into more SM specific work.

Jacob Rowell
09-22-2009, 11:27 AM
Press 5x3 @ 140
-Not too bad, a little challenging.

Plenty of planks. Still trying to get this back straight.

Jacob Rowell
09-22-2009, 11:29 AM
Atlas Stones, up to 260 at maybe 50". Felt very good, really getting my hips under 'em.

Log Push Jerk
185x2, 185x2, 185x1

-Hard as shit.

Conan's Wheel
Up to 500# for a full circle. Pretty weird little toy, I'll have to work on these.

Jacob Rowell
09-22-2009, 11:32 AM
Sled Drags - 75' out w sled in front of me, pulled behind me on the return.
-a few at 90, 135, and180

-a lay off week.

Jacob Rowell
09-30-2009, 03:55 PM
Back Squat 10 x 3 @ 305
-This sucked, bad. Knees hurt afterwards. Didn't do anything else

Jacob Rowell
09-30-2009, 03:57 PM
Axle Push Press 5 x 5 @ Axle + 65
-Very doable.

Power Snatch 3 x 2 @ 130

Power Clean + Split Jerk 170
-Eh, OK. God, I love being descriptive.

Sandbag Get-Up Sit-Ups @ 115#
-Don't even ask what these are.

Jacob Rowell
10-06-2009, 09:18 AM
Deadlift 3x3 @ 430#
-Went well.

Bench Press 5x5 @ 175
-Tougher than I would like, need to put in some work here.

Did some other things, can't remember at this point. need to keep on the log better.

Jacob Rowell
10-06-2009, 09:20 AM
Press 5x3 @ 145
-Felt good.

Messed around with the sandbag for a good bit. Get-ups, zerchers, etc..

Meant to snatch, didn't.

Jacob Rowell
10-06-2009, 09:21 AM
25 mile bike ride
-Surprisingly not too bad. Would rather have trained SM.

Jacob Rowell
10-06-2009, 09:23 AM
Back Squat 10x3 @ 315
-Hellish, but a little better than last week. Thank god, next week will be the last.

Axle Push Press 5x5 @ Axle + 70
-Not too bad

Some Hand over Hand sled pulls at 135. Just messing around, working on hand speed.

Jacob Rowell
10-08-2009, 04:06 AM
Deadlifts 3x3 @ 440
-Heavy as shit. Upper back rounding. Thankfully, next week is the last on this little progression.

Bench 5x5 @ 180
-God, this doesn't feel right. Mainly, because I hardly ever do it.

Got some MFR work done last night. Good stuff. My ITB is tight, like I've got a inch think rope strung across my leg. Hopefully the myofascial release will help straighten it out, my knees are hurting, and I'm having weird nerve issues in my lower leg.

Jacob Rowell
10-13-2009, 08:45 AM
Press 5 x 3 @ 150
-Left arm felt weak, But I got through it.

Sled Drags 5 x 75', 135#

Jacob Rowell
10-13-2009, 08:46 AM
SM Day

First time in awhile, sucks.

Log Press 3 x 2 @ 190
-Not as bad as I thought it would be

Stones, mostly messed around, up to the 242 stone

Jacob Rowell
10-13-2009, 08:48 AM
Last week of "Mass Gain" cycle, though I should say, I haven't been eating enough to gain mass. But I'm stronger than ever, so..

Back Squat 10 x 3 @ 325
-Barely got these in before some other engagements.

-I need to remember to slip some grip work, HoH, sled drags, rope climbs, etc.. in here.

Jacob Rowell
10-16-2009, 04:15 AM
Axle Push Press 5x5 + 75
-Got through it. I'm also not updating my log like I should be, and leaving out plenty of good information. Looking forward to the spring, we'll have 2-3x the manpower doing the same amount of work around the gym.

Power Snatches, 3x2@135
-Mainly messing around here

A few rope climbs thrown in.

Jacob Rowell
10-16-2009, 04:18 AM
Deadlift 3x3 @ 450
-Heavy, but again, got through it. I'll be interested to see what my new 1RM is, this is a big rep PR.

Bench 5x5@185
-Doesn't feel right still. I've got a poor bench setup at the gym, and largely unfamiliar with the lift. However, my lockout strength has improved a lot lately. I'd like to keep benching in the future.

Jacob Rowell
10-21-2009, 05:55 PM
Back Squat up to 1RM - 400#
-25# PR. Training is still quite the mystery sometimes, my squat hadn't even been feeling particularly great lately. Anyways, big goal out of the way. Keep setting 'em higher!

weighed in at 188 a few minutes ago.