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Derek Weaver
08-11-2008, 05:37 PM
So I decided to join in over here and keep a training log. This should be my longest post in this log, so don't worry that if you stop by that you'll be reading a novel each time.

A little primer. In the spirit of Gant's hybrid threads, I took up the endeavor for myself. The problem was that I reached a point of over reaching very quickly, as the last 4 or 5 weeks I have been nursing an achy right hip.

This time I am going with a semi-MEBB, semi-hybrid approach in that I'm working one "core" lift per day/3 days per week with heavy, short metcons 3-4 days/week. The main lifts for the next 4 weeks are: hang cleans, front squats, rack jerks.

the "template" will be a work in progress, so please, comment, constructively criticize or criticize non-constructively, so long as it helps the learning curve.

For today, 8/11/2008:
Hang Clean 5-5-5-5-5
95 lbs
115 lbs.
Grip was a big factor. 155 was about 2 lbs. shy of body weight. I had more in the tank in terms of strength, but I'm going to need to add in a fair amount of grip work.

Good news though, 155 is a PR as I've never gone for a ME hang clean or 5rm hang clean. PRs are easy to set when it's a first go round.

Metcon was kind of like Heavy Fran, but not:
5- 135 lb. thrusters
5- 35 lb. weighted pull ups\
5 rounds/time.

Pretty weak 9.30. The hang cleans taxed me more metabolically than I though. Plus, thrusters are my nemesis, so they shall get plenty of attention in metcons for a while.

Allen Yeh
08-12-2008, 03:54 AM
Congrats on the PR, onto 160 right?

So far into my own experiment I've found that 5 x 5 with a total body lift like the clean is enough metcon for one day.

Derek Weaver
08-12-2008, 10:04 AM
Thanks Allen. I'm sure I have enough in the tank for 160 or more, grip strength is the only factor that'll keep it from happening.

Definitely no more heavy thrusters after a 5x5 hang clean day. If anything a few sprints or maybe a light KB complex.... probably not though.

Derek Weaver
08-13-2008, 12:38 AM
Tuesday, 8/12/2008
150% (235 lbs.) BW DL + 35 lb. Ring Dip
3 reps of each, on the minute for 10 minutes
then 6 rd. tabata squat = 18
"cool down" with a 1-8 pull up ladder
This one looked a lot like a Gym Jones workout now that I think of it.

I was kind of experimenting today and thus, ended up taking things a little easier on the DL + Ring Dip workout. 235 is fairly light for me on DL's (PR is 385 at a BW of a pound or two above 165 lbs.), but high(er) rep DL workouts like "Diane" have never been my strong suit.

Next time I'll definitely make that more like 1.75 Bodyweight.

Derek Weaver
08-13-2008, 09:37 PM
Wednesday 8/13

ME Front Squat 5x5 (Now I understand what I've heard on these boards recently about not taking FS's past a heavy triple. Once I got to my biggest weight I was struggling to stay upright.)

195 lbs., well of my 5 rep PR of 215 set in December. Still not bad considering I couldn't squat for the last month or so with a hip issue and had wrecked my ankle back in January and hadn't squatted for almost 6 months because of it.

Metcon: First go 'round with a sledge and a tire. Sledge was light, 9 lbs. Need a bigger one and a bigger tire. Did one minute on, one off, switch sides for 5 rounds.

Derek Weaver
08-14-2008, 01:07 PM
8/14- Rest Day
Been fasting in the 15-17 hour neighborhood all week. Up to 15 hours for today and probably won't break it for another hour or two.

32 burpees today. Forgot I am involved in a burpee challenge. That'll probably affect some of my programming as I cross into that 75+ range.

Derek Weaver
08-15-2008, 06:46 PM
ME Jerks
ended at 165 for 5. I seem to have regressed on my jerk form. My Jerk 1 rm is 205 lbs., but today it felt more like a jumping push press. And my push press is just a few pounds lighter than my Jerk pr.

In the next two weeks I may change this to push presses and work the movement of the jerk before adding weight in.

Did a tabata squat + muscle up "fitness test" that I remembered seeing in the CF Demos a while back. Tabata score = 18 (not proud of it) muscle ups in 5 minutes=16.

Not bad on the muscle ups considering I hadn't done any in over 6 months and had an upper body push-centric workout today.

33 burpees, 19 hour fast.

Derek Weaver
08-16-2008, 03:27 PM
Metcon Saturday:
Pulled this one from the CF demos site.
185 lb. deadlift
Hand stand push up
vertical jump
The deads and jumps were easy, but after the jerks and muscle ups yesterday I had nothing on the hspu's. Banged out the first 12 and then blew up quite nicely doing doubles and singles pretty much the rest of the way.

Live and learn.

Derek Weaver
08-18-2008, 05:29 PM
ME Hang Clean 3-3-3-3-3
finished at 175, hit all three reps. I guess I am happy, tough grip is going to be a limiting factor. Most of the metcon work I am doing is involving grip work (deads, weighted pull ups)... need to do more.

Then did 30 muscle ups, not for time, just wanted some ring work.
For some reason I decided to do max KB swings (1.5 pood) in 7 minutes, I think I got this one from Coach Rut's site. 173 reps and I am fried.

Derek Weaver
08-19-2008, 08:46 PM
Metcon: "Fran"-1:15 into it my pull up bar snapped (it's a lot like the again faster pull up bar, but the lashing straps gave). I was on pace for my first ever sub 4:00 Fran too.

I'm not sure which hurt more, slamming into the concrete of my garage on my back from the pull up bar, or not getting that sub 4:00 Fran.

I made up for it with 115 lb. sumo deadlift high pull and push press 15-12-9 in 7 minutes and change.

I was a little more shaken up than I thought after that spill. At least it happened fast and I got away with a couple of bruises and no breaks.

Allen Yeh
08-20-2008, 02:50 AM
No injury except to your pride right? At least you didn't crack your head open or something, concrete and falls don't mix well.

Derek Weaver
08-21-2008, 01:07 AM
Good call Allen. No injuries with a nasty fall like that is a blessing. I actually woke up today with no bruise at all. I guess it happened so fast that I just stayed loose. Lucky.

ME Front Squats 3-3-3-3-3
Ended at 215. Solid for the day, nearly 1.5 bodyweight on a front squat for a triple is nothing to be mad about. More exposure to front squats should get that up to 2x BW quickly.

Messed with the Pendlay Rows for a couple sets than went 2x5 at 185 lbs. Felt good and could definitely go quite a bit heavier on these for 3-5 reps.

38 burpees today. 100 hollow rocks. 5 minutes upside down (handstand against wall, head stand etc.)

Derek Weaver
08-25-2008, 07:23 PM
Rough go of it the last 5 days or so. I was feeling great after my workout on Wednesday, took my standard rest on Thursday and Thursday night ended up laid out with the worst back spasms I have had since I played rugby in high school and had to go to the hospital for back and neck injuries (no paralyzation or anything like that). Friday I felt much better and was headed to Sonoma County for one last hoorah with some college friends. Weird, we're all 25+ now, but when we get together we're all first year frat boys again (5 guys from my original fraternity pledge class were there... gnarly)

either way, lots of beer and crap food (makes the Standard American Diet look good), but my back is better.

Monday 8/25/2008
ME Hang Clean 1-1-1-1-1 (missed jerks on Friday-will affect data on my end results)
Ended at 190. Nice considering that in January, pre ankle injury my max clean was 170. Almost 6 months off, 2.5 months back on and a 20 lb. leap on a hang clean vs. clean from the deck.

Metcon: Tabata squats and push ups
Squats: 21
Push ups: blew up after 6 rounds, ended with 13... 20 rep low through 6 rds.

Derek Weaver
08-26-2008, 08:10 PM
Kind of a rest day today. out looking for a new job and I figured I'd give my back an extra day off as I have Front Squat singles tomorrow and a day of redemption with "Fran" before work in the morning.

Some gymnastics stuff (planche progressions, hollow rocks, bit of time upside down), daily burpees (44), got a nice 20 hour fast going today and was active out and about. Stopped eating at 7, will end up being about a 14-15 hour fast by my pwo meal in the morning.

Derek Weaver
08-27-2008, 10:53 PM
Worked out in the morning for the first time in a while.
ME Front Squats 1-1-1-1-1
Final single done at 235... felt like I had more in the tank actually. I think 245 can go up.

Metcon finisher: 50 air squats, 50 hollow rocks-3 rounds done in a shade less than 8 minutes.

No fran today... just didn't have that kind of pain in me.

Derek Weaver
08-29-2008, 09:31 AM
For some reason I got the idea to do 100 BW DL's for time at 160 lbs.


This is never a good idea.

Derek Weaver
08-30-2008, 10:01 AM
ME Jerks 3-3-3-3-3
Ended at 175 lbs. More in the tank, but I actually felt really unstable in the overhead position. Need more stability work I guess. New problem for me.

Finished with half angie in 7 minutes and change.. I think something like 7.07.

Derek Weaver
08-30-2008, 10:34 PM
"Nasty Girls"- 9.31.

I am pretty sure that I could bang this out in closer to 8 minutes... didn't have it after a loooong day on my feet at work.

Derek Weaver
08-31-2008, 07:25 PM
My relatively short experiment with a MEBB-ish approach is over. All in all I feel like I did well although things were hampered a bit by my back going nuts a week ago.

Nutrition was sound for probably about 90% of meals and body comp. stayed good. Lots of protein, lots of fasting for anything from 15-21 hours and carbs stayed usually between 60-100 grams/day, sometimes went as high as 200 grams.

Time for a new mode of programming. I may go with the current 4 week strength block from CA... or perhaps the Mass Gain. Either way, I need to continue to get stronger and may make that my focus with no metcon....

I'll think this over, lay out a plan and schedule it on here soon.

Derek Weaver
09-01-2008, 06:41 PM
Burgener Warmup x2
Snatch 3x2... escalated each set 95 lbs, 110, 125 lbs. Eh...
Back Squat (low) 5x5... 185, 205, 215, 225, 235.
Press 5x5... 95, 105, 115, 125, 130 (BW 1rm is attainable soon I believe)
Abs: 3x15/side KB side bends 1 pood, 3x12 ab wheel roll outs.

I was thinking about how I am going to program my workouts for the future and lo-and-behold... the new PMenu has a great article by Greg on training for the CF Games. The first 3 week strength phase he listed is exactly what I'm looking for... I believe I'll be just following the programming as equipment allows as each issue comes out. I've got enough to deal with in terms of work, looking for a new place, figuring out whether or not to take the CSCS etc.

Derek Weaver
09-02-2008, 08:13 PM
Burg. Warm Up plus extra overhead squats... burpees
Power Snatch 3x2 at 100 lbs.
Power Clean and Jerk 3x2 at 155

Metcon: 10 minutes ARAP, 10 box jumps, 10 Pull ups, 10 Clapping Pushups

notes: Technique needs to improve on snatches especially. Jerks could have been heavier, but technique needs to improve there as well.

Metcon was good. Hadn't done box jumps in a while. Foam rolling and extra stretching tonight.

Derek Weaver
09-03-2008, 06:48 PM
C&J 5x2: 135, 155, 165, 170, 175lbs.
Dead lift 3x2: 315 across
Front Squat 3x3: 195 across

Didn't feel great in terms of strength. The C&J's were fine on the first rep, but the doubles really drained me. Took a ton off my deadlift and front squat.

Odd considering I have a "Grace" in the 5 1/2 minute range... but strength becomes an issue in the jerk above 175 (behind the neck is obviously considerably stronger with a PR of well above 200, still nothing to be proud of though).

Looking forward to tomorrow's workout and then a day of rest Friday.

Fast for 16 hours and change today.

Derek Weaver
09-04-2008, 09:21 PM
No Fast today. Workout early before work, a little crunched for time, but still got it done.

OHS to a heavy single, 85%x2x3. Single done at 140. doubles done at 115 lbs.

Push Press 5x5 done at 120 lbs. Shoulders are toast today. Well below my 5rm, but leaves room for progression next week.

CF "Girl"- Jackie done in 9.33. Pull ups need work again. Used to be close to 40 kipped, but my pull up bar (similar to Again Faster Bar) requires a little different kip. Once it's refined I expect times to drop on metcons.

Derek Weaver
09-06-2008, 09:03 PM
Saturday 9/6/08
No Fasting for me... morning workout and then work all day.

Heavy Singles in:
C&J- 175 lbs. (pathetic)
Snatch- 125 (more pathetic)
Back Squat- 260 (well off the 330 lb. PR of long ago)

then did 15-12-9-6-3 for light metcon of Swings and Pull Ups. did it in just over 5 minutes.

Notes on the day:
No more burpee challenge. Not conducive to what I'm trying to do right now. Too leg weary today.

I have a job that requires me to be moving and on my feet for just about the whole day... coupled with lots of strength work leaves little work for anything else.

More gymnastics work is in order though. Handstand practice, l-sits, planche progressions etc. should all fit in nicely.

Derek Weaver
09-08-2008, 05:59 PM
Good recovery Saturday night and Sunday... felt really strong today. Made jumps on the snatch as well as back squats
Snatch 5x2: (mis read last week, oh well): Ended at 130 lbs. Missed more reps due to weakness in the overhead position. Plenty strong though. Kept weight higher as getting under the bar was much easier.

Back Squat 5x5: Ended at 240x5. Felt good considering my single on Saturday was only at 255.

Press 5x5: Ended at 130 again. By the time I get done snatching and squatting I'm sapped. Still strong for reps relative to bodyweight.

notes: 15.5 hour fast today on my day off from work. Snatches felt much better in terms of the pulls and speed under the bar... overhead position needs work.

Glad to make a solid progression this week. Saturday had me a little concerned, but I figure I was just under-recovered. Sleep, food, water, budweiser all seem to do wonders for me right now.

Derek Weaver
09-09-2008, 11:26 AM
Tuesday 9/9/2008
Power Snatch 3x2: Done at 115 lbs.
Big jump from last week. I felt strong, the bar was floating etc. etc. so I went for it when my work sets hit. My failure in the snatch is becoming obvious that it's about overhead stability at the bottom as much as anything else. Evidenced by my power snatches being better at just a few pounds less
Power C&J 3x2: Stayed at 155 this week
Form felt much better. Tomorrow on the C&J I will probably stay a bit above. I don't really know what the hell I'm doing here. It's almost like I need the work done for today in order to hit bigger weights tomorrow. I'm not sure if I explained that right, but I am sure I'll go to at least 175 lbs. tomorrow, possibly bump to 180

Metcon: "Light Day" CA Metcon but in reverse: 5 pull ups, 20 burpees (burpees supposed to come first), 10 pu, 15 burpee etc. 6.44.
I was sucking wind today. Metcon has been regressing while strength is going up. Odd as metcon is still getting plenty of attention.

Derek Weaver
09-10-2008, 11:35 AM
Wednesday 9/10/2008
C&J 5x2:Worked to 175 lbs. I believe a 5 lb. jump from last week. Started out much lower and worked my way up. Jerks are getting more confident feeling.

Deadlift 3x2:Added 5 lbs. to 320 across. Felt pretty good. My deadlift has fallen off quite a bit in a year. I somehow pulled 385x1 last year right around the same weight, yet I'm hitting 320 for doubles now. Squats and deads need lots of improvement.

Front Squat 3x3: 200 lbs. across. Capable of more, but the deads and C&J's prior really sap me by the time I get to FS's. This is easily my longest day.
No fasting today. Need to find ways to get mor calories in. Weight is nudging up, but recovery could be better. Looks like for the time being I'll be making up a lot of calories on days off from work.

Derek Weaver
09-11-2008, 11:52 PM
Thursday 9/11/08
first: Somber day, not much happening at work and realized it may be because of the "anniversary" of 9/11. Maybe not, either way it's a day to take pause...

Heavy OHS Single then, 85%x2x3 (Single done at 155, Doubles done at 135... these felt much better today)

Push Press 5x5: Done at 120 across. Again, these felt much better. I was fried last Thursday. Definitely could push another 10 lbs. or more for 5 sets across..

Metcon: 1/2 Angie in 6.59. Far from a PR. Pull Ups on the homemade bar are taking a while. Up to 21 kipped pull ups (vertical kip not nearly as efficient as the gliding kip in my opinion) but blew up around 30 or so.

Notes: Finally getting the weight to nudge up. At 5'6"-7" depending on who's measuring and 160 lbs. I am pretty solid, but I could stand to put on some weight to make the strength gains a bit easier. Looking for 170+ before I start to lean out again in the spring.

I'm reminded of a quote I saw once that said something like "I'm always amazed at how much better my genetics gets when I eat more and lift heavier". How true.

Derek Weaver
09-13-2008, 01:20 PM
Hit a nice 23 hour fast yesterday. Felt great and got something close to 3k calories in 2 hours. A definite PR for that small of a window.

Heavy Singles today
Snatch: 115. 10 lb drop. The pulls felt much better, but I just couldn't hold it. Shoulder flexibility along with basic and fundamental form flaws are obviously the culprit. Shoulder flexibility I can fix... the others will take time and coaching.
C&J: 180 lbs. A 5 lb. jump from last week. Should have cut the snatches off. Would have made for a bigger increase.

Back Squat: 260 lbs. Felt really good and strong. Back felt a tad "off" doing these so I called it at 260. I'm good for closer to 280 or maybe more for a PR though... at least I think I am.
Metcon: 4 rounds, 15 reps each: Pull Up, Frog Hop, Plyo Push up.... Done in 6.50

Mini carb up today. Been glycogen depleted all week. Considering going with a more cyclical approach for a while.

Derek Weaver
09-18-2008, 04:40 PM
Gotta do some catch up here. Had a hard time getting on in the evenings when my workouts have taken place this week.

Snatch 5x2- 100. form way off. Got more 'pop' and speed under the bar is good, but i'm way too far forward.
Backsquat 5x5- 210, 220, 230, 235, 240
Press 5x5- 105, 115, 120, 125, 130

Pwr Sn 3x2-
Pwr C&J 3x2-155 across working on confidence in jerk paid off. Very easy, could have gone heavier
Metcon- 3 rounds: 20 pull ups, 10 kb snatch (5r/5l), 5 burpees-6.19

C&J 5x2- Ended at 185 for a double. These taxed the hell out of me and my deadlifts and front squats suffered dearly
Deadlift 3x2- 285 across. 35 lb. drop from last week. Just couldn't move anything significant. With a 1rm of 385 in the past I am getting frustrated.
Front squat 3x3- 185 lbs. 20 lb. drop I think from last week. Felt very unstable heading into the hole.

OHS Heavy Single @ 150 then 85% (130 lbs.)x2x3
Push press 5x5 at 130 across
"Fran" in 5.16. Really sucked. Not a PR by any means. Had i not "warmed up" with heavy ohs singles and doubles then push presses I would have been closer to 4 minutes. I truly believe I can be in the mid 3's very soon if everything falls right.

Derek Weaver
09-18-2008, 09:11 PM
Some thoughts as I head into a rest day for Friday and take some heavy singles on Saturday.

One is that my sleep needs to be addressed. I rarely sleep enough (lucky to get 8 hours, obviously feel better on 9), yet when I do it's rarely of a good quality.

I'm pretty good about sleeping in a totally dark room, minimizing EMF etc. I'm gonna mess around with some sort of a 5-htp/zma or pharmagaba concoction as per some of the comments on Robb Wolf's site lately. I liked ZMA in the past.

Either way, my programming will probably change after next week. I may stick with this next week, or possibly take a back off week and then switch it up. I like having a big (for me) clean, but I need to really get my power lifts up. My DL has regressed over the last 6-8 months or so and my back squat is just now getting to be respectable again.

More thoughts on nutrition and recovery will come soon as I settle in on a new mode of programming in the next couple of weeks. Some ideas are: going on a CKD for a while depending on programming. Others are Zoning again with most carbs going PWO (liked this approach in the past) at more blocks (maybe 18 or so, usually a 15/16 blocker). This would be mainly for "accounting" purposes.

I could stand to put a few pounds on, but I'd like to keep the strength to weight ratio. Just saw a post by Jeff Martin on the CF Board noting that his kid, at 145 lbs., hit a legit depth back squat at 320. I've pr'd at 330 in the past with a BW of about 160-165 (about 160 or so now give or take a couple pounds).

I'm just rambing now, but I guess I'll consider this a "3rd quarter check in and evaluation".

Kevin Perry
09-18-2008, 09:43 PM
Some thoughts as I head into a rest day for Friday and take some heavy singles on Saturday.

One is that my sleep needs to be addressed. I rarely sleep enough (lucky to get 8 hours, obviously feel better on 9), yet when I do it's rarely of a good quality.

I'm pretty good about sleeping in a totally dark room, minimizing EMF etc. I'm gonna mess around with some sort of a 5-htp/zma or pharmagaba concoction as per some of the comments on Robb Wolf's site lately. I liked ZMA in the past.

Either way, my programming will probably change after next week. I may stick with this next week, or possibly take a back off week and then switch it up. I like having a big (for me) clean, but I need to really get my power lifts up. My DL has regressed over the last 6-8 months or so and my back squat is just now getting to be respectable again.

More thoughts on nutrition and recovery will come soon as I settle in on a new mode of programming in the next couple of weeks. Some ideas are: going on a CKD for a while depending on programming. Others are Zoning again with most carbs going PWO (liked this approach in the past) at more blocks (maybe 18 or so, usually a 15/16 blocker). This would be mainly for "accounting" purposes.

I could stand to put a few pounds on, but I'd like to keep the strength to weight ratio. Just saw a post by Jeff Martin on the CF Board noting that his kid, at 145 lbs., hit a legit depth back squat at 320. I've pr'd at 330 in the past with a BW of about 160-165 (about 160 or so now give or take a couple pounds).

I'm just rambing now, but I guess I'll consider this a "3rd quarter check in and evaluation".

I read that post by Jeff also. Pretty cool stuff.

Derek Weaver
09-18-2008, 11:37 PM
Yeah, they've got some good stuff going on down there at BrandX.

I may try and hit up Jeff to see if I can get a few insights into programming from him. We'll see. I do know that I'm going to be doing a lot more specific DL and Squat work. On my squats I am again responding like a "higher end" novice taking smaller steps of about 5 lbs/week. I may be good for more if I can get recovery dialed in.

Rambling again.

Derek Weaver
09-20-2008, 05:14 PM
Saturday- 9/20/2008
Snatch Heavy Single- 125 lbs. Pulls feel good, realized I can do a muscle snatch at 95 lbs. without much trouble. What this tells me is.... my snatch form really blows. May be amending heavier weights to power snatches for a while and working broom snatches for the full version
C&J Heavy Single- 185 lbs. Nice and very easy PR.
Back Squat Heavy Single- 265 lbs. Plenty in the tank on this one. My quest to re-discover my back squat is going nicely. I believe I have close to a 2x bodyweight squat in me right now. Perhaps something like 1.8x or so, but real close. No problem hitting this by mid to late October if all goes well.

Metcon: Supposed to be a light day... instead I did "Josh" for the volume of pull ups. Completed in 12.19. Pull ups were again the problem. On a fixed bar all of my times plummet. Still working the vertical kip.

Sleep has gone well, going to "redial" my nutrition back in and take a back off week soon... this week or next then switch things up.

I tend to have training ADD and really do want to work my slow lifts a little more.

Derek Weaver
09-22-2008, 11:41 AM
Back Off Week

9/22/2008 Monday
Snatch 5x2: 95lbs. the whole way through. Form sucks still, but I feel like increasing shoulder flexibility (a slow process) and the muscle snatch are helping pretty quickly. It's probably in my head, but I feel better in the catch even though the weight is light. We'll see when the big weights start moving.

Back Squat 5x5: 210 Not much to say here. Form is solid, no hip issues, low back feels great adding in more reverse hypers.

Press 5x5: 115 Still not much to say.

I figured It's time for a back off week. I've taken a couple of 3-4 day breaks, but no real deloading time since late May. I figure that with starting a new job soon (pretty excited for the potential here), some personal issues going on and just training hard that adrenal fatigue and overreaching will get cooked up sooner than later.

I'd rather stay conservative here and take a back off week to ensure that I can continue to make progress rather than eventually hitting full blown overtraining.

I've got my own attempt at a Hybrid brewing right now. Most likely start it next week. Ideas will be written down soon.

Derek Weaver
09-23-2008, 06:11 PM
9/23/2008 Tuesday
Power Snatch 3x2: 105 lbs. Not a good then when you easily power snatch for doubles what you struggle with in the full version for doubles. This is the main reason why I will be switching things up a bit. I'm not getting any real benefit from snatching at this time.
Power Clean and Jerk 3x2: 140 lbs. Felt great. Backed off 10% on these and good. Good second pull and really probably could have muscle cleaned these. Jerks are getting better as I, oddly enough, do more targeted ab approach.

Metcon: 3 Rounds: 95 lb. Snatch+10 OHS+15 pull ups= 6.34. OHS blew me up on this one. Kinda ripped one off from CF from a year or so ago, but different:

Derek Weaver
09-26-2008, 12:40 AM
9/24/2008 Wednesday
Clean and Jerk 5x2: 145 lbs. Felt very easy and good. Back off week probably came at a good time. While I was still progressing, by the middle to end of the week I was usually spent and even though I was C&J'ing something like 40 lbs. more for a double, I was seriously taxed.
Deadlift 3x2: 275. Easy movement. Still need to work my deadlift again. Capable of closer to 300 for 1x5 without the C&J's first.
Front Squat 3x3: 185 lbs. Felt fine, nothing special. Legs got just enough work to make me remember to EAT.

9/25/2008 Thursday
OHS Heavy Single, then 85%x2x3: 135 lbs, then 120 lbs.
Push press 5x5: 115 lbs. Very freaking light. I can pull off something like 185 lbs. for a push press single, so these should have been light. Still enough to keep the blood flowing though.
"Gut Check" 10 push ups, crunches, hindu pushups, reverse crunches, diamond push ups, bicycle crunches (from the Berardi T-Mag article). Got 4 rounds and called it... good for more, but this is a back off week after all (not good for much more than maybe a round though.)

Derek Weaver
09-27-2008, 08:39 PM
9/27/2008 Saturday
Snatch Work Ended up at 130 lbs. Pulls felt great, overhead position needs work at the bottom. Capable of much more at this point. I feel like my starting position is what was really holding me back on the 1st and 2nd pull.

light metcon: 20 ball slams, 10 pull ups, 10 clapping push ups... 5.06 3 rounds.

New program starts Monday. More of a hybrid but with more moderate volume I think. It'll evolve. I'm excited and re charged.

Derek Weaver
09-29-2008, 11:38 PM
9/29/2008 Monday
Back Squat (Low Bar): 215 lbs, 3x5
Hang Power Clean: 135 lbs, 3x5
Press: 115 lbs, 3x5
Ab Circuit: KB side bends (1.5 pood)x8 + Hanging Leg Raise x8 for 3 rounds with 45 seconds rest.

Felt good today. Gave myself a bit more room still to make way for linear progression. A-B split on a hybrid approach. Today was an "A" day nearly identical to the standard SS novice routine except for the Hang Power Clean. "B" day will be a little different.

Metcons will be short, with one day/week of intervals, another maybe of Zercher carries and another of metcon. Some weeks no metcon, others 3 metcon-ish workouts. I'm thinking that most Saturdays will be reserved for the "Girls" with appropriate selections taking place depending on which workout was done on Friday.

Looking like a 3/1/2/1 schedule is going to be most likely. Not afraid to take a day off either. Low-ish volume to make way for some other stuff. All in all I am looking forward to it. May need to tweak things as life dictates or as performance indicates.

Derek Weaver
09-30-2008, 07:36 PM
9/30/2008 Tuesday
6x~75 meter sprints Running right below 10 seconds on each. Not sure if the distance was right on this one... could have been shorter. I used to be really fast, but not so much anymore.

Sprint, jog backwards to the starting point, rest two minutes.

Warmed up with 400 meter jog, 15 kipped pull ups x2.

Cooled down with 300 meter medium effort jog, walk 200 meters, 20 kipped pull ups.

All in all I covered, I think, exactly 2000 meters today. Sprint work covered 450 meters.

Loving my Nike Free 5.0's.

Allen Yeh
10-01-2008, 03:38 AM
I love the Free shoe. I find it annoying how the sizing between models can be drasticalling different. Now I'm having a hard time finding anything other than the nonnumbered shoes i.e. Nike Free Gym, Everyday+....etc I've heard those are basically 7.0 shoes.

Derek Weaver
10-01-2008, 07:55 PM
I love the Free shoe. I find it annoying how the sizing between models can be drasticalling different. Now I'm having a hard time finding anything other than the nonnumbered shoes i.e. Nike Free Gym, Everyday+....etc I've heard those are basically 7.0 shoes.

Yeah, the 7.0 looks like a little bit of a clunker to me. My calves were sore today after those sprints yesterday. usually my calves barely get any punishment, but they were fired up. I definitely noticed less shin pain and my lower back took little to no punishment. Used to be a decent runner, but years of Nike "Shox" and other air shoes has screwed up my stride and I've paid the price. I'm only 25, so I figure with the right shoes and improving my stride to eliminate the hell strike I should get over all the ailments running causes me.

For today's workout:
10/1/2008 Wednesday
Front Squat 5x3: 195 lbs. across
Floor Press 3x5: 165 lbs. across
Deadlift 1x5: 275 lbs.... very easy. No O-lifting before Deadlifts is a good thing for me. Definitely going to be looking to finally stick that 400+ deadlift (haven't gone for a 1rm in over a year. Best pull before was 385 @ ~160 lbs. a little over a year ago... I suck)
Hanging Leg Raise 3x10
Sprinter sit ups + toe touches: 10+10x2

Was thinking 10x3 front squats, but that is probably WAY too much volume. For all I know 5x3 may be too much. We'll see.

Kevin Perry
10-01-2008, 08:34 PM
I hear ya on the front squat volume. Today was the first day in a long time I did them and it was tough as all hell at 3 x 5

Derek Weaver
10-01-2008, 11:06 PM
Definitely. Front Squats really take more out of me than Deadlifts... although tonight was very light on the DL's.

Still though, Front squats may be the most taxing of the compound lifts for me. Kind of addicting, though I doubt I'll be on any kind of a 10x3 kick anytime soon.

Derek Weaver
10-03-2008, 08:50 PM
10/3/2008 Friday
Back Squat (low bar) 3x5 @ 230 lbs. Felt good. Slowly rediscovering my back squat strength. Once upon a time when I stood at about 180-185 lbs., 5'6" I could squat a serious load... dieted down to about 160 and still squatted 330... now I'm proud of 230x 3setsx5reps.
Hang Power Clean 3x5 @ 140 lbs. Definitely a trap builder. I like the hang power versions of the Oly Lifts as they really force me to hit triple extension. I have a tendency to drop too early, especially on the snatch.
Press 3x5 @ 115. Felt good, took a big jump from Monday. Never stalled on any reps, good and smooth.
3x8 weighted GHD sit ups with a 25 lb. plate. A bit light, but I'm sure I'll feel it in the morning.

I am definitely going to change things around. I'm thinking of actually going with the WSBB for Skinny Bastards template by Joe DeFranco.

Main reason(s) being that I have a couple of imbalances I'd like to work on... and two is that I eventually would like to go back to school to pursue a (second) degree in exercise phys. or another related degree. If I'm going to hopefully be working with athletes, I should have an understanding of a variety of templates.

More tools in the box...

Derek Weaver
10-04-2008, 09:54 PM
10/4/2008 Saturday
Spent several hours today trying to hang a new pull up bar from my ceiling in my garage... in the end it didn't work out, I got pissed and now I'm going to go back at it tomorrow with the idea I had in the beginning that'll probably work better.

As such, decided to do some snatching.
Hit a (pathetic) PR of 145 lbs. Getting closer to BW, though that's going up.

Decided to hit up a metcon for some depletion work also. Going to be setting up a little dietary experiment from ideas I got from Lyle's forum.

10 DL at 135 lbs. + 10 push ups x 10 rounds = 7.57.

Rest day tomorrow and getting at it with a new job on Monday as well as mode of programming. Got a little commute for my new hire orientation, but it shouldn't be too bad.

Kevin Perry
10-05-2008, 08:45 PM
The WSBB template looks pretty tempting.

Derek Weaver
10-05-2008, 08:59 PM
Yeah, it's a lot of volume though.

Surprised that he seems to be alright with, and even expects some level of GPP/ESW to be done.

We'll see how it goes. Weight needs to climb a bit more first before I get back into CFing on a more regular basis.

Derek Weaver
10-06-2008, 08:42 PM
10/6/2008 Monday
Floor Press ME for 5 @ 205 lbs.
Ring Push ups 3x6-10 reps: 10, 10, 10
Rows 4x10-15 @135 lbs.: 10, 14, 13, 12 Realized I pulled up a bit short on the first set and really got after it the next 3 sets. More focus, pull hard... it feels good. Hadn't done rows in something like 2 years.
Hang Power Clean 2x10 @ 115 lbs. Grip was killing me at this point.
KB Side Bends 3x8 @ 24 kg

Got whooped by this one today. Workout felt good though. I think it was a combination of decent, but not great sleep last night, a long commute both ways today for my first day at a new job. Commute should be much shorter in the future.

Off training topic, I am really excited about starting with a new company. The position I've got now isn't necessarily what I want to do forever (actually, I know it isn't), but the company's awesome, they reimburse $1000/year for college tuition (looking into a second degree) and it's just a great opportunity. I can already feel outlook improving over what it's been the last 6-9 months.

Derek Weaver
10-08-2008, 08:31 PM
First off, thanks again to Allen for changing my log name. Appreciate it. Now hopefully my log won't get confused with Derek Maffett's log.

10/8/2008 Wednesday
Dead lift @ 325 for 3 reps. Had more in the tank, but I was toying around a bit with sumo stance in my warm up and wasn't making big enough jumps in my warm up, ended up more gassed than anything. Slowly though, my deadlift is returning. Looking to pull 450 for a max single by February. I think it's completely doable.
Barbell Step up @ 95 lbs. 4 sets/leg 12 reps, 12, 12, 12. Breathing heavy after all that
GHR 3 sets 10 reps unweighted, 9.5 reps @ 10 lbs, 9 reps @ 10 lbs.
Grip Work: 3 one minute sets with the wrist roller. Light @ 10 lbs. but got burned up by a minute of work.

GHR's were compromised by the DL's and the step ups. May add a day of low-ish volume box squatting on Saturday considering I'm not doing any other work and I don't do much box squatting (i.e, any). We'll see how I feel and how the scale is moving along.

Derek Simonds
10-09-2008, 10:46 AM
Or the other Derek's log with a really long name. :rolleyes:

I was actually going to post and ask you how you changed the name or your log. I have tried several times unsuccessfully and never thought to ask one of the all powerful and omnipotent moderators to change it for me.

BTW your training looks great!

Kevin Perry
10-09-2008, 12:21 PM
hmm three Dereks.

Tripple D's :D

oh.. does not have the same ring to it as Double D's :(

Derek Weaver
10-09-2008, 07:41 PM
First, great name. Like the spelling. Second, thanks for the kind words on the training. I really overdieted and overdid the metcon and become quite solid, yet weak. DL'd just shy of 400 a year ago, now I'm looking at a triple in the low-mid 300's and just get pissed.

A 450 DL is the short to mid term goal. I've been flip flopping for a while, but the one key goal is the dead lift. Minimal oly-lifting, minimal metcon (probably not any for the next few weeks ), lots of hypers, ghr's and deadlifting once/week. I'm also eating like a horse (averaging about 1500 calories over maintenance lately). Abs can come back later.

P.S. I've peeked into your training log. It looks like you're definitely enjoying the ride.

Triple D's isn't quite as nice in this context as Double D's. Three Derek's on one board is a luxury, you should all consider yourselves blessed :cool:

Derek Weaver
10-11-2008, 02:16 AM
10/10/2008 Friday
Push ups: Max 3 sets at 60 seconds rest. 40, 32, 30
Skull Crushers @ 70 lbs. 8, 8, 8, 8. Didn't have much more than 8 in me at any point.
Pull ups 3 sets 8-12 reps: 12, 11, 9. I've got more in me than 12 deadhangs, but after my first set of dead hang pull ups I just gas. It's strange. Kipping doesn't do that to me nearly the same way.
Modified Bradford Press @ 95 lbs. 8, 8, 8. Felt fine, definitely struggled for those last 3 reps or so on the last set.
One arm hammer curl 45 lbs.: 10, 10, 10 (both arms).
Ab Circuit.

Overall... I didn't enjoy this day in the least. I really just prefer working with all compound movements and bigger strength moves. Hypertrophy training certainly has its place, but after the last couple of years of training, it's lost its luster for me. I used to be a decent lifter in the beach lifts. Near 300 lbs. bench, 205 sitting barbell press (not really done correctly from a rack position, but I could push some weight) etc. etc. Now I feel like a fish out of water and don't like doing these exercises.

Strange. It's not long though that I can cap this experiment and move on to something more sustainable. This is more of an experiment than anything. Fixing some imbalances (more like alleviating with a short application of the program) won't hurt, and working out less is good for the weight gain. Up about 5 lbs. in a couple weeks. I'll shut down the weight gain around 170 or so and go with more of a "recomp" approach.

George Mounce
10-11-2008, 07:24 AM

I recently got the 450 DL. My problem was the same as yours, more meat on the bones. I hung out at 435 for a long time, just had to add some muscle to the mix. Course I was at 182 doing that DL. For you its going to be amazing to do it at your weight.

Just curious as to why you did what you did today. I got bigger and more badass by working supplemental exercises or the main exercises for the big 3. You are a smart dude though, I know you have a good reason.

Derek Weaver
10-11-2008, 01:37 PM

I recently got the 450 DL. My problem was the same as yours, more meat on the bones. I hung out at 435 for a long time, just had to add some muscle to the mix. Course I was at 182 doing that DL. For you its going to be amazing to do it at your weight.

Just curious as to why you did what you did today. I got bigger and more badass by working supplemental exercises or the main exercises for the big 3. You are a smart dude though, I know you have a good reason.

I'm more in an experimenting phase right now. I don't think it's going to last beyond 4 weeks or so. It's called "Westside for Skinny Bastards". It's a training template written by Joe DeFranco. Pretty legit guy from what I can tell. Works with a lot of athletes, but it seems he may be in the same vein as a Poliquin, who amazes me at times with his level of genius and ensuing stupidity. I actually think DeFranco "gets it" more than Poliquin does in terms of what athletes actually need as opposed to what body builders need.

I'm only doing the template so I can have a better understanding of a variety of approaches. It's only been a week, but I'm thinking that this isn't one I'd use with athletes needing to add weight and strength. Only way to know is to try it though, right?

With the DL, I think I can do it. I've got a decent build for deadlifting and have adjusted my start position and am now over the bar a bit more. More meat on the bones is definitely needed. For me, at 5'6", if I achieve decent body composition in the low 170's the levers should work nicely.

Thanks for the kind words.

Derek Weaver
10-13-2008, 02:38 PM
10/13/2008 ME Upper Body
ME Bench Press 5 rm @ 205: Odd today. I couldn't move anything on the floor press, but in my warm up, I was on the bench and felt good, so I went back to the bench. I used to be a pretty good bencher moving 260 for 6 reps. Odd how things change as priorities evolve.
Ring Push ups 3x6-10 reps: 10, 10, 10. Feet same height as hands. Felt good, reduced rest by 15 seconds to 90 secs. to compensate for lack of additional loading.
Rows 4x10-15 reps @ 145 15, 13, 10, 10. Struggled the last 2 sets to make ten reps. Definitely not used to high rep pulling like this. Even with all the extra food, I was tapped out by the 6th or 7th rep and it became more about grit than strength.
Hang Power Clean 2x10 @ 125 Grip is the limiting factor here. After the other work I was spent. I am definitely capable of moving more weight for more reps, but work capacity is failing here.
KB Side Bend 3x10 @ 24 kg Added 2 reps/side as I didn't feel like loading a BB or DB. Felt fine.

I've got a few thoughts racing through my head. One is that I don't like this template, and likely won't finish the 4 weeks on it. I'm just not a fan of the split approach here. Even on the lower volume approach here, it's just not what I'm into anymore. Gotta have fun.

Now it becomes what to do. I could go the SS route, but benching is an issue for me as I usually am by myself when I train and safety takes precedence over numbers. Also, over time benching destroys my elbows and my surgically repaired shoulder tends to act up a bit as well.

Perhaps a hybrid approach would be in order... maybe MEBB again. To be honest, I'm not enjoying eating for mass. I used to love to eat big, and at one time I was "bodybuilder" big at almost 185 lbs. at 5'6" and pretty solid (sub 15% bf, outline of abs). This isn't the case anymore. I know I need a little more meat on the bones, and as soon as I break into the low to mid 170's (sitting around 165 now) I'll be changing my approach.

Also, I'm planning on going back and working towards my black belt in Krav Maga. I was spending 5-6 days/week training in Muay Thai and Krav Maga, but enjoyed Krav so much more. Best self defense system out there for those who are curious. It's a matter of when though as I need to finish mass gain first. Conditioning is easy to attain compared to mass (we all know that). I should be far more powerful as well.

Lots of stuff to think about as this week moves along. I'll lay out some sort of a schedule later this week and put it up for comments and suggestions.

Kevin Perry
10-13-2008, 07:40 PM
What is your ideal weight your shooting for? Just around mid 170's? A guy in my class is your height and he sits at 205, insane. Im just slowly gonna work towards 170.

Derek Weaver
10-13-2008, 09:57 PM
I'm looking for 170-175. Obviously I'd like to get there as quickly as possible, but the faster weight gain typically would result in sloppier body comp.

It's amazing how IF, Zone (not much of a zoner anymore), Paleo, "eating as hunger dictates" really changes your perception of food. Eating for mass used to be fun as hell... now it's a chore and takes away from the fun of life.

I'm assuming that in the mid 170's or so the levers should work nicely and the deadlift should rocket. I've come to fully believe that deadlifts are the most important lift one can do. Squats are pretty awesome too.

Allen Yeh
10-14-2008, 04:26 AM
Hybrid program? I enjoyed my time using the template as it was very loosely based although I was rehabbing my arm at the time.

1. gymnastic stuff as a warmup ~10 minutes
2. Oly lifts ~15 minutes
3. slow lifts ~15 minutes
4. metcon if needed

Derek Weaver
10-14-2008, 06:11 PM
That could definitely work Allen. I'm toying with a few ideas at the moment. Something more along the lines of 2 days/week devoted to the slow lifts... 1-3 days/week devoted to bodyweight metcon with other days devoted to gymnastics progressions.

So it may look like
M- Metcon
T- Lifting (2-3 lifts)
W- Gymnastics/metcon
Th- Rest
S- (Optional) Metcon/Gymnastics
Su- Rest

Just something I'm thinking about. The final decision may be completely different.

Allen Yeh
10-15-2008, 02:39 AM
You wanted to get up to 170+ right? Why not more slow lift days and less metcon days?

Derek Weaver
10-15-2008, 06:19 PM
Whoa, obvious oversight on my part in a late night post. That's more what my program may look like as I condition before getting back into Krav.

I think I'll be setting up some sort of intermediate-beginner program. Looking to figure out whether or not I've exhausted linear progression on squats and presses or if I just wasn't eating enough. From there I'll know what the rest will look like.

After my weight is up, I can focus on body comp. again (all in all I figure I'll likely put on something like 5-8 lbs. of lbm) and weight should stabilize in the low mid 160's to low 170's. I'm only 5'6" so that's plenty heavy.

Derek Weaver
10-15-2008, 10:16 PM
10/15/2008 Wednesday
Max Effort Lower Body
Dead Lift 3RM @ 335. Made a 10 lb. jump. Indicating that last week was an aberration on the low side and that this week I'm still messing up my warm up and not leaving enough in the tank for my ME set.
Barbell Step up @ 105 lbs. 12/legx4 sets. Felt good. Completely spent afterwards. These are an awesome exercise. I think I saw once that the guys at Gym Jones will occasionally do them as part of a breathing ladder. That's freaking sadistic.
GHR 3x6-10 with 15 lbs. on the Chest: 8, 8, 7 I love these. Besides reverse hypers these may be the best assistance exercise for the deadlift out there. Awesome.
Grip Training: 3 timed sets of dead hang from pull up bar, no chalk. 1.06, .51, .42. Grip was torn up after the deadlifts.

Good training session. Definitely my favorite day on this template.

Kevin Perry
10-16-2008, 09:28 AM
Strong Deadlift. How did you perform the step ups? on a step bench or box?

Derek Weaver
10-16-2008, 09:04 PM
Step ups were done on a box. I wouldn't go too heavy or too high on a box with the step ups. Enough to blow up the legs and hips, but not so much you're searching for the ground when you step down. Good exercise.

Deadlift is still pissing me off to be honest. I think at this point I have more like 6-7 reps on that weight if I warm up properly (not too much like the last two weeks) and a 5rm more around 350+/-.

Brian Lau
10-17-2008, 05:31 AM
What's your warm-up on the DL like? I find that keeping the total number of warm-up lifts to under 5 reps (usually 2 sets of doubles) was plenty of warm-up for a single heavy set of 5 reps. But then again, I like to DL at the end of a session when I'm plenty warmed-up.

Derek Weaver
10-17-2008, 06:18 PM
Yeah, on this template I am leading off with DL's.

I think what I need to do is more of a full body warm up, perhaps the CF warm up x2 or 3, then move onto my dl warm up and keep it low, 3 warm up sets all under 5 reps.

Derek Weaver
10-18-2008, 02:21 PM
10/17/2008 Friday
Push Up Max Reps x3 (60 seconds rest):43, 28, 25
Skull Crushers 3x8-10 @ 75 lbs.: 8, 8, 8
Pull ups (dead hang) 3x8-12: 15, 12, 12
Modified Bradford 3x10 @ 95 lbs.: 10, 10, 10
One Arm Hammer Curl 2x8-10@ 45 lbs.: 10, 10 (left); 10, 10 (right)

I've got a lot of thoughts still running through my head. One is that my body doesn't seem to enjoy putting weight on anymore. Back in the day I loved over eating. Now, I can still eat a lot, but I dont' enjoy stuffing down 4000+ calories/day. It's a dilemma as well. I don't enjoy this template and am definitely dumping it. Not out of boredom, but because I think it's not as effective as working the "core" lifts: squats, deads, presses, power snatches and cleans etc.

I want to finish mass gaining just because I am still well short of my goal of minimum 170 lbs. sitting around 165 or so right now. However, how much mass do I need to get much stronger? If body comp is dialed in to 8-10% bodyfat at 160-165 at my height of 5'6" I should have plenty of meat on the bones right?

Also, how much mass do I need if my athletic goal is to go back to work on my black belt in Krav Maga (which I am years away from by the way. It's not like I stopped just short)? More strength is good, but how much speed would I sacrifice?

I'm going to relax for the weekend and figure this all out tomorrow night when I have a clearer head. I have a feeling I'm more frustrated than anything. Too indecisive these last few months. I always warn people against training ADD, which I am dreadfully guilty of right now.

Derek Weaver
10-20-2008, 09:38 PM
10/20/2008 Monday
Squat 225 lbsx5repsx3 sets
Press 120x5x3
Power Clean 135x5x3
BFK Pull up 1xfailure (18)

Dumped that WSBB For Skinny Bastards. Thought it kinda sucked. I set up a novice routine, pretty much SS. I'll reset once or twice and then switch it up to move into more conditioning once I get started up with Krav Maga again. At this point, every goal is about improving my deadlift. I want to clear 400 lbs. with plenty of room to spare with the goal still being 450, though that's going to take some tweaking in all likelihood.

Much better mood today. The other day was just a rough, funky day. Great day at work, still enjoying the new job.

Been a bit of a roller coaster ride. Between the economy, new job, trying to figure out exactly why I'm training and for what is interesting too.

What I need to do is.... chill out. Gotta remember this.

Derek Weaver
10-22-2008, 11:18 PM
10/22/2008 Wednesday
Back Squat: Never got started. See notes below
Bench Press 3x5@ 175 (incline)
Weighted Pull ups: 3xfailure @ 25 lbs. (7, 7, 7)
Worked on Butterfly Kip for a couple sets. Managed a funky 22 I think today. Tough to keep the rhythym.

I went to warm up and my left hamstring knotted up badly. I had a little DOMS the last couple of days but nothing serious. Didn't impact my life or job in any way, but when I went to warm up it wasn't right. Went through a DROM warm up, then a couple of sets with just the bar. Went to 135 for my first warm up set, felt fine. As I came out from under the bar though, my hammy just seized up. I went to get back under the bar to see if it was just a little stiff and I realized I wasn't going to be safe trying it out.

Not worried though. Soaked in some epsom salts (don't make fun of me, it's the only thing that got me through my senior year playing rugby with all the injuries I had), hit up some arnica gel, a little scorched earth policy on the ibuprofen and already feel fine. Sat in a squat for a few minutes and felt good. As long as everything is alright on Friday I'll go light on the squats, get a decent pull in and hit up a few more weighted chins.

Derek Weaver
10-25-2008, 11:11 AM
10/24/2008 Friday
Back Squat 230x5x3 Felt good. Hammy held up fine. It was just a knot on Wednesday. Good idea I took care of it rather than trying to stretch it out. Added a little weight to the bar and feel great this morning. I hadn't squatted heavy in a couple weeks on that WSBB Skinny Bastards template, got a little too aggressive I suppose. Young and foolish.
Press 125x5x3 Solid. Felt good. Last rep on the 3rd set stuck a bit, but I think it was more that my elbows floated behind the bar. Lost focus. Should progress for a little while yet.
Deadlift 320x5x3 This was a weight for a double not long ago. I can definitely add 10 lbs. to this next week. We'll see how nutrition, recovery etc. goes, but I think that I can close in on 400 lbs. in a couple of months. 450 may take a while though.

Training and miscellaneous: Things are good. I've been kind of manic with everything going on and it's really shown through on this log. Frustrated in training, not knowing what I'm training for, new job, economy etc. It's all been mentioned. Regardless, I needed an attitude adjustment. Being a downer is a choice and takes effort. I can either concentrate on all that's good... or I can get frustrated, wish to see my abs again and piss and moan.

Also, I'll be restarting the next week's training cycle on Sunday (tomorrow) as a Sunday, Tuesday, Thursday schedule works much better. Season tickets to the Golden State Warriors (Family tix) and trying to have a social life indicate that said schedule would be better. I don't see it throwing too much of a wrench into things.

Kevin Perry
10-25-2008, 09:25 PM
Ah the Golden State Warriors awesome.

I always wanted season ticets to the Sacremento Kings but it never happened. Never even got to go to a game.

Now are you just going to focus on strength? Im sure your going to hit 400+ soon on those deads.

Derek Weaver
10-25-2008, 10:13 PM
Yeah, GSW are a lot of fun... though they're destined for the lottery this year I think. I live about 1/2 hour from Oakland.

When I was a kid my Dad was an Exec. for a company in the Sacramento area (commuted almost 1.5 hours each way, every day... looking back I realize what work ethic and commitment means) and we went to maybe 10 games/year. Was during the Mitch Richmond years... I was actually there when he broke the franchise scoring record. A lot of good times in my life at bay area basketball games.

Just focusing on strength. Sucking it up, said bon voyage to the abs a while ago and am hammering an "advanced" novice model. Once the DL gets up past 400 lbs. I can think about changing things. Weight is steadily moving up as well, sitting around 166 or so today. 170+ is in reach. Not sure if I'll push it to 175 before leaning back out or maybe higher....

I saw on your log that moving up in weight anymore is a no-no. Why's that? Your numbers are damn impressive at your weight. Another 10 lbs. or so should improve the working of the levers and recovery nicely. Getting ready for a comp. of some sort?

Kevin Perry
10-25-2008, 10:31 PM
Eh my coach does not want me to gain any weight right now, it's a bit difficult for me to accept as I can't figure out a good reason not to. I won't be doing any competing till around december or january so It's possible i'll just do it anyways. It's only 10 more lbs assuming I can dial the calories in. Lots of pizza, ice cream, pb&j's, milk, steak, eggs, etc. not pretty but works. Like you said, gotta say good bye to those abs for a while.

Derek Weaver
10-26-2008, 07:58 PM
10/26/2008 Sunday
Back Squat 235x5x3
Press 130x5x3
Power Clean 145x3x5

Felt good. I had one day less rest following a week's training as I am hitting my workouts Sun-Tues-Thurs. now for schedule and life purposes. The squats felt fine, a slight stick on the 4th rep of the third work set, but the fifth felt fine. Probably a hip drive issue. Need to find a way to set up video for a couple things.

Presses were heavier, but I think I can still add 5 lbs.

Power cleans I dropped to 5 sets of 3 reps instead of 3 sets of 5 reps. I can power clean more than 145 for 3, but I wanted sustained speed and power throughout. Power cleaning 2x/week and Deadlifting 1x/week is enough pulling that I want to be conservative.

These things find a way of straightening themselves out.

Steak, brats, burgers, chicken, salad, cake diet this weekend. Looking for the goat's milk soon.

Derek Weaver
10-28-2008, 10:43 PM
10/28/2008 Tuesday
Back Squat 240x5x3
Bench Press180x5x3
Deadlift 335x5x3

Squats felt good. Definitely getting a little harder. I need to be eating more. Weight is still moving bit by bit, but it could be moving faster and recovery is going to be compromised soon without more food. I have a tough time consistently hitting 4500+ calories. Closer to 5000 would probably cover the bases nicely.

Accidentally added 15 lbs. on the deadlifts. Whoops. Counted my plates wrong with meathead mathematics. Oh well, got all 5 reps and had an observer check to be sure I maintained lordotic arch. Done and done.

CNS was fried. Went for a sushi platter for dinner and fumbled my chop sticks and everything else at the table the whole time.

Feel good... going to get in bed as I have a long day training tomorrow and opening night for the Warriors.

Derek Weaver
10-30-2008, 08:28 PM
10/30/2008 Thursday
Back Squat 245x5x3
Press 135x5x3
Power Clean 155x3x5

Everything is definitely heavier. Which I guess is an understatement, but the minor struggle to complete reps on the press has started. Squats are still good, but getting tougher and the power clean is fine.

The struggle is likely to start some point sooner than later, but with a couple days rest, plenty of food, a bit of dairy I've added for the calories, protein etc. and good sleep I should be fine.

I think I can milk another 15-30 lbs. (broad range eh?) on the squats for reps before re setting. Power clean's got a ways to go before needing to be reset.

Weight this morning, first thing... 166 lbs. That's almost a 10 lbs. jump. I'm a little soft, but that's okay. Just gotta wear sweaters and sweatshirts all the time now. Good thing fall finally hit hard here in the bay area today.

Kevin Perry
10-30-2008, 09:37 PM
Definately getting there. keep it up.

Derek Weaver
11-02-2008, 01:17 PM
11/2/2008 Sunday
Back Squat 250x5x3
Press 140x5x3 First set hit all 4 and push pressed the last. Hit all 5 with ease on the second. Third set hit 4 with a push press on the last one. Considering I hit all 5 without much problem I've got to think that maybe my elbows are drifting behind the bar or something. They were getting more difficult anyway, but missed reps on the first and third sets is a bit confusing.
Power Clean 160x3x5
1 set each of chins and pull ups x15

Woke up this morning at 167 lbs., end of the day I break into the 170's easily. Not too chubby actually. Legs are noticeable bigger and my squats are progressing nicely.
I suppose I'm likely working my press too often and will move into a more a/b approach alternating press and bench press. I tend to leave bench out as I don't like the movement in the least. Shoulders get a bit angry with too much benching.
All in all a good training session.

Derek Weaver
11-05-2008, 08:10 AM
11/4/2008 Tuesday
Back Squat 255x5x3
Bench Press 190x5x3
Deadlift 345x5x1

Felt great. Should be my last workout without my squat shoes. Just ordered a pair Monday morning and I think they'll be here today or tomorrow.

Squats stuck a little on the fifth rep of my second set. Pretty sure this is a hip drive issue more than a strength issue considering the first and third work sets went off without a hitch. Noticing that more rest is needed between sets now.

Weight checked in at 167.5 yesterday. Closing in on 170 and making good progress. Nothing to complain about at all.

Attitude adjustment has stuck, clearly a good thing. Better for everyone else around me, as well as just being happier in life. Like most things in life, mood is often a choice.

Derek Weaver
11-05-2008, 06:58 PM
Just updating in case I forget to do this tomorrow night. Finally got my VS athletic weight lifting shoes. Been Oly lifting in cross trainers and doing my slow lifts barefoot for too long.

Really excited. We'll see how I feel and if the added stability helps progress last just a while longer. Feel great today. Slept ridiculously well last night and felt pretty well recovered today. Tomorrow should be awesome.

Derek Weaver
11-06-2008, 10:24 PM
11/6/2008 Thursday
Back Squat 260x5x3
Press 130x5x3
Power Clean 160x3x5
Things feel good. Squat shoes are a nice thing to have. Squats are still progressing, though 5 lbs./workout is getting more and more frightening.

Presses felt alright. A slightly larger reduction in weight may have been called for.

Power cleans feel solid and should progress for at least a few more workouts. Weight is right between 167-168. Happy with the progress.

Derek Weaver
11-09-2008, 08:18 PM
11/9/2008 Sunday
Woke up this morning at 170 on the dot. Could be leaner, but not nearly as fat as I thought I would be this soon. In just around 2 months I've added about 12-15 lbs. Pretty happy about that.

Back Squat 265x5x3
Bench Press 195x5x3
Power Clean 165x3x5
10 pull ups for fun.

My VS Weightlifting shoes really make the power clean a totally different exercise. I felt great on the PC today and really am curious as to whether or not I can PC 200 lbs. I think I can, as I keep the power cleans fairly low in order to maintain speed through all 5 sets of 3.

Squats felt good today. Needing more rest, but I think I may be able to progress another 2-6 workouts (kind of a broad range) depending on recovery at 5 lbs. a pop. Slow up in rep 5 of the last set, but was never in danger of missing, just didn't rebound out of the bottom.

As I've gone through this mass gain experience over a relatively short amount of time I've had a bunch of rambling thoughts on fitness. One, is that specificity in training is important, and that there needs to be a rhyme and a reason to programming. I think it's fine and beneficial to mix modalities, time limits etc., but just pulling ideas out of a hat and making a workout out of them isn't the best idea if you ask me.

The T-Nation article on what CF is by Shugart really got me thinking. I'm still a CF fan, and want to eventually affiliate, but legitimate specific blocks of training (periodization if you will) aren't just useful, but I think essential for effective programming, longevity in training and real world effectiveness.

That doesn't necessarily mean that it's always going to be necessary or even a good idea to completely abandon any mode of work, just that emphasis can change.

And along that way of thinking, can we perhaps have as much if not more volume with 3-4 workouts/week with greater overall volume, but also more time for recovery? I think that what Mark Twight has going at Gym Jones is a good indication of this. From some of his recent rants it looks like a lot of his guys are training 3-4 times per week in the gym, sometimes less, but are active outside of it as well.

A hybrid with 2-3 strength moves/day depending on rep schemes etc. along with some sort of metcon with a specific focus to shore up weaknesses would add up if pushing for 5-6 workouts/week. However, at 3 workouts per week, maybe with another day of sprints if one has got it all working and dialed, it looks doable doesn't it? And there'd be room for a life too.

My guess is that the increased recovery time would result in some positive body comp. changes as well. I think that people who aren't leaning out in the mid section are simply traning too often and have elevated cortisol levels. Metcon likely isn't the culprit if you ask me, it's the overall frequency of the training.

Again, to be clear, I hold Coach Glassman in the highest regard for what he's accomplished, and am in no way meaning to rant against him. I just have my own spin on the whole idea that I think will be effective for me.

This has become a full on ramble at this point. I'll return to it once I'm more rested and have had a chance for my thoughts to evolve a bit more.

Derek Simonds
11-10-2008, 02:43 AM
I think that was a very well written ramble and is what a lot of us feel. I am definitively more productive when I have a goal of achieving X in Y period. I also feel better in regards to doing the required work to get there.

Kevin Perry
11-10-2008, 12:33 PM
Congrats on the 170 mark. I have to agree completely on programing and having goals to achieve.

Derek Weaver
11-10-2008, 07:50 PM
Kevin and Derek,
Thanks for the kind words.

I'll be sure to have another rant fairly soon. Most likely following my next training block. Periodization gets a bad rap in the CF community, even though the main page WOD's have at times been semi-periodized. Too many people just look to suffer.

Too many people look for a progression of suffering rather than progression through suffering. I don't have as much a problem with main page programming, more the mentality that's going on. None of this is new, just the first time I've put my thoughts into words on the subject.

Allen Yeh
11-11-2008, 03:44 AM
I've wondered how many long time CF'ers still follow main page WOD's as their only training?

Derek Weaver
11-13-2008, 07:20 PM
That's a good question. I think that one of the good things about the main page WOD's is that you are forced to eventually address a weakness. However, i think that at times the main page can develop weaknesses in the effort of developing well rounded ness. I think it's all a slippery slope to be honest...

Wednesday 11/12/2008 Took Tuesday off for the Warriors game. Wednesday, friday this week. may change programming as my knees have been tender lately.

Squat 270x5x3
Deadlift 355x3x1

Squats are heavy now. Presses felt okay, but mental fatigue set in due to a bad night sleep and short sleep at that.

Deadlifts came off the ground on the 4th rep but just couldn't get move the weight more than maybe 8 inches off the ground. Again, mental fatigue messing with recovery.

Programming may change soon depending on how things go. I've achieved a lot in a very short amount of time and may get back to doing metcons and leaning back out. We'll see though... I'll give my body a chance to recover and see what may come next.

Derek Weaver
11-14-2008, 10:47 PM
11/14/08 Friday
Squat 275x5x3
Bench Press 200x5x3
Power Clean 170x3x5

Felt good today. Well rested, plenty of food. Scale at 171 and change this morning. Still not as chubby as I'd expect but certainly not ripped. Everything just kind of clicked today and was very smooth. Looking forward to seeing just how long I can eek out the progression on the squats. If my knees don't scream at me too much I figure I'll just keep going.

I mean, exactly how strong is strong enough? it's a tough question that's been asked many times around here.

Derek Simonds
11-15-2008, 04:42 AM
If you figure out the answer to that question let me know. In the mean time I am going to keep doing the same thing you are. Just keep getting stronger.

Derek Weaver
11-18-2008, 03:54 PM
11/17/2008 Monday
Back Squat 280x5x3
Press 140x5x3
Weighted Pull up 35, 45, 45x5x3

Felt good. Time to reduce the frequency of the pulls from the deck I think. Power cleaning heavy once/week, deadlifting every other week. Weighted chins and pulls Monday and Friday. Should be good for a little while longer.

I'm ready to lean back out soon. Pants are getting snug at the waist. I can see the end in sight.

Kevin Perry
11-18-2008, 04:10 PM
awesome work Derek.

Derek Weaver
11-18-2008, 05:56 PM
Thank you sir. I've pretty much been eating, lifting, sleeping and working... at a desk job. Good combination for the weight to jump and the squats to increase.

I'm hoping I can eek it out until I hit 300x5x3 on the back squat.

How's the cold? I haven't had as much time to spend around here lately...

Kevin Perry
11-18-2008, 08:13 PM
I bet you can get 300 no problem.

Colds alright, just taken an additional week off and will probably start real light with the weights later on.

Derek Weaver
11-20-2008, 10:43 PM
Thursday 11/20/08
Squat 285x5x3
Bench Press 205x5x3
Power Clean 175x3x5

Squats felt f-ing heavy. Underfed the last couple of days I guess. Weight is right around 173 and holding. I thought I was going to get buried on the 5th rep of the second set. Took over 5 minutes before my third set and felt much better.

Bench felt good and power cleans felt fine.

Left knee and right wrist are both a bit sore. I think I'll keep up this mass/strength gain through Thanksgiving and then go another way.

I feel better when body comp. is in order. Double chins sprout quickly in my gene pool.

Derek Weaver
11-22-2008, 10:21 PM
11/22/08 Saturday
Back Sqauat 290x5x3
Press 145x5x3
Weighted Chins 53x5x3

Good workout today. Slept well, but kind of short the last two nights. Quality even in short quantity is important when you're a poor sleeper like I am I guess. Ate a lot more the last couple of days and felt solid on my squats.

If I can add 5 lbs. for each of the 3 workouts next week I'll hit 305x5x3 on Saturday of next week. A press of something like 150-155x5x3 and a DL in the 350-360 rangex5 should be nice.

Kevin Perry
11-22-2008, 11:19 PM
Awesome shit dude. That is a strong press and those numbers are strong as shit.

Derek Weaver
11-23-2008, 11:34 AM
Thanks Kevin. It's been a short and wild ride and I am really satisfied with the progress. It took a long time to finally suck it up, get chubby and move a lot less.

I'm looking forward to leaning out though.

Derek Weaver
11-23-2008, 01:58 PM
Just stumbled across this great post (http://sanfranciscocrossfit.blogspot.com/2008/11/difference-will-be.html)courtesy of http://sanfranciscocrossfit.blogspot.com

Fits in with a lot of what we're feeling around here.

I believe Adrian Bozman and Kelly Starrett really have it nailed out there.

Derek Simonds
11-23-2008, 05:11 PM
Nice article.

Derek Weaver
11-23-2008, 07:44 PM
Yeah, I have heard in past videos on the CF site that they're big on strength out there. Not too many insane chippers and other marathon metcons.

I remember Adrian posted several awesome workouts for the Hybrid on the CF board also. Simple couplets and triplets that left people wondering what the hell hit them.

Random isn't bad, but heavy is the answer regardless.

Derek Weaver
11-25-2008, 07:55 PM
11/25/2008 Tuesday
Back Squat 295x5x3
Bench Press 210x5x3
Weighted Pull Up 50x5x3

Good day. The squats felt heavy, but I was never in danger of failing a rep. Definitely slowed down a bit by the 3rd set right around rep 3. Lots of food and sleep this week. Want to end with a bang.

After this Saturday's workout I'll probably rest until Tuesday, do some stretching, go for a few morning and/or evening walks and then maybe go for maxes in the Squat, Dead and Power Clean. Maybe not though.

Regardless. On Thursday and Saturday I'll probably do some light lifting and brief, scaled metcons to get the blood flowing.

Week after next I'll probably start a power biased training block and will post a rough template up here.

Derek Weaver
11-27-2008, 01:53 PM
11/27/2008 Thursday Happy Thanksgiving
Back Squat 300x5x3
Press 150x5, x2 +3 Push Press, x5 Push Press
Deadlift 355x0x1 (missed all reps. Got my warm ups in and then felt like my back would give if I went at 355. Frustrated, but better to pull up than to charge on)

I'm nearing the end of my experiment. The deadlift hasn't progressed the way I had hoped, and I think a lot of it is to do with my start position. Maybe I'll throw up a video if I can figure out how.

Squat's great and 300 even was a struggle, but not unbearable. 305 should happen fine on Saturday.

Almost figured out my new approach for week after next.

Enjoy the holiday everyone.

Derek Simonds
11-27-2008, 05:56 PM
I am on the complete other side of the spectrum from you. My squat tomorrow will be 205 X 5 X 3 and I will DL 315 X 5 X 3. The DL's are hard but not smoking and the squats are so far behind it is silly.

Nice job on hitting a 3 handle on the squats.

Kevin Perry
11-27-2008, 06:51 PM
Yea great job on the Squat, knew you would hit 300.

Derek Weaver
11-27-2008, 09:40 PM
Derek and Kevin,
Thanks for the kind words. I'm peeved about the DL, because I pulled 355 for a 3 rm (was looking for 5).

My deadlift is regressing for some reason. It could be that my weightlifting shoes, with the raised heel, affected my starting position... or that 3 bills on the squats tapped in enough that the dead wasn't there.

I'm going to pull a 400+ max before Jan. 1 though.

May switch to sumo stance soon.

Derek Simonds
11-28-2008, 04:15 AM
I take my weightlifting shoes off as soon as I get over my third warmup set. Go get the 400.

Derek Weaver
11-29-2008, 06:18 PM
11/29/08 Saturday
Back Squat 305x5x3
Bench Press 215x5x3
Weighted Chins 58x5x3

The focused mass gain has been completed. I'll continue to eat through tomorrow and then taper things back on Monday. Add in a couple days of fasting (maybe 15-9 or 16-8 hours) and lean back out.

Weight this morning was 175. Was something like 183 at the end of Thanksgiving.

I'll post more thoughts and the next training block soon.

Derek Weaver
12-03-2008, 02:01 PM
12/3/2008 Wednesday
First workout in a while. Took a few days rest, foam rolling, some mobility stuff and the like.

Back off week and light metcons to work into a new approach.

Deadlift 280 x3x3
Push Press 150x3x6

6 Round Tabatas of Squats and Push Ups
SQ= 23, 20, 20, 18,16, 16
PU= 23, 18, 16, 15, 14, 8

Felt good. Used a couple extra work sets and lighter weight to accumulate decent overall volume on the strength movements.

Tabatas were nice at first, then sucked. 8 rounds would have fried me. Workout again on Friday and then get after it next week.

Derek Weaver
12-05-2008, 12:28 PM
12/5/2008 Friday
Legs still kind of sore from the 6 round tabata squats.
Front Squat 175x3x3 (3 minute rest)
Ring Dip 3x8 (2 minute rest)

15-12-9 1.5 pood KBS+ Pull Up 2.55.

A couple of things... I now suck at pull ups. A year ago I could rock out something in the 40 range. Not so much anymore. Conditioning will be fun and awful at the same time.

Went very light on the front squats due to the fatigue/soreness from Wednesday. This is a back off/rest week after all.

Ring dips started worse than they ended. I put a few in my warm up on Wednesday and was flailing all over the place, so I put them in for focused work today. First set was tough... next two evened out and were quite easy at 8 reps. Shouldn't be an issue including them in metcons at all.

Nutritional approach and next training template coming soon... maybe Sunday morning depending on what I do this weekend.

Derek Weaver
12-07-2008, 01:12 AM
Late night semi ramble.

First thing is first. I'm not looking to re invent the wheel here. I'm just inspired by several ideas out there... first Gant's Hybrid, Brandon's approach as well as the SFCF blog that's always got good stuff.

Any suggestions, please reply. I'm excited for a new approach.
The way I approach this next training phase, or rather series of phases is rather simple. For each phase, the lifting portion will consist of an an upper emphasis, lower emphasis and full emphasis.

Movement pool for Upper will be push press, one armed bench press- I like this one as a) the stability factor transfers well to functionality b) I'll get plenty of upper body pressing with the push press and met-con work c) I feel like this is quite a bit safer since I often have to work without a spotter. As well as rows... can't forget heavy rows from the floor.

Movement for lower will be Squat variations (likely start with front squats for the first 3 weeks, move to Back Squats or something like them soon), and a deadlift variation.

Total Body will consist of snatch or clean complexes and alternate from week to week.

Don't be surprised to see a "shit ton" of thrusters either. I believe these to be one of the most under rated exercises out there.

This is very MEBB-ish though the reps will stay lower to accomodate for the increased work from the other lifts as well as the conditioning.

Conditioning will usually have a power endurance aspect to it. Things like Cindy (usually half), tire/sled pulls, Fran, and other power biased metcons will be programmed.

Next phase would be power emphasis with metcons with a strength/strength endurance slant to it. Some sort of power oly movement along with a heavy lift (usually squats or clean and snatch pulls in place of deadlifts (this will likely change before the phase is programmed.

Conditioning for the power phase may be more along the lines of half Cindy with a weight vest.

All the movement pools will expand once I'm less tired and can get a good feel for what I'm doing here.

Just to be clear, I perceive power endurance to be workouts with weights and implements that are easy for one, suck at 20 and turn disastrous for one's psyche by 30.

Strength endurance for me would be slightly different (hence why I don't tend to really like these types terms: strength endurance, power endurance)... but something like what was on the CF Main Page "Freddy's Revenge" would fit the bill as I classify it.
edit: Freddy's Revenge was 185 lb. overhead (any-how)x5, burpeesx10. 5 rounds. Same rep scheme as the DL-Burpee CF Games WOD. That's how I see "strength endurance".

The thread on Hybrid Metcons will serve as solid inspiration.

Very heavy emphasis here from Coach Rut's MEBB, Mountain Athlete, Gym Jones, of course Crossfit and Coach Glassman as well as Greg Everett here at CA.

My ideas as I've expressed them are largely unoriginal.

Nutrition will be set soon once I figure a few things out. Protein will be set at minimum of 1 gram/lb. 1.5 may be in more order and will be adjusted as necessary. Carbs and fat will be tricky.

I've been swayed by Lyle a bit more lately. I know that at my current body fat level of "could be leaner" my insulin sensitivity has seen better days, but for the amount of work I'll be doing... I'm going to need glycogen. We'll see. Let me run some numbers and then most likely put it in block form to keep it simple.

More to come....

Derek Simonds
12-07-2008, 04:42 AM
Looks interesting and I will be following closely to see what you do.

Derek Weaver
12-07-2008, 07:03 PM
12/7/08 Sunday
Push Press 3x3@ 175
P-Row 3x3 @ 205

Metcon: 7- 95 lb. Thruster, 7-Pull Up, 7-53 lb. KBS... AMRAP 12 Minutes
= 7 Rounds plus thruster, pull ups... kbs after the bell.
Conditioning sucks.

I think it'll take a while for this to all round into shape. It'll only be a waste of time over the next few months if I don't learn anything from it all.

Allen Yeh
12-08-2008, 04:47 AM
I look forward to see what you'll garner out of this. It looks interesting.

Derek Weaver
12-09-2008, 11:16 PM
12/9/08 Tuesday
Still kind of ramping into the volume and finding that "sweet spot" where I can administer a heavy dose of self hazing and still recover in 48 hours.
Front Squat 3x3 @ 215
Sn Deadlift 3x3 @ 235 off a 2 inch platform

Metcon: (1sn+1OHS)x3 + 10 step ups on 25" box (ouch) + 10 pull ups-5 Rounds for Time= 10.54

Thoughts and Notes: Moderate volume, this week. Ramping into intensity and the like right now. I suppose I'm also trying to really square away exactly what I'm looking to do. Saying it is one thing, programming it is another. Only two days in and enjoying the process.

On the step ups... at 5'6" a 25" step up is brutal. 25 per leg is even worse.

Bodyweight at 171 this morning. Down about 3 lbs. quick just from not force feeding. I think that if I get down into the 9-10% bf range at 160+ I'll be fine.

Protein intake was in the neighborhood of 200 grams give or take a few. Minimum of 1 gram/lb of total bodyweight is the goal each day. Not really counting carbs or fat, just letting my body let me know what I need more of. Both are fairly moderate in intake.

Kevin Perry
12-10-2008, 12:41 PM
25'' has to be brutal especially with the extra mass aquired.

Derek Weaver
12-11-2008, 10:48 PM
The 25" step up is only good as an indicator of hip mobility. Mine is improving rapidly. My legs were not happy yesterday.

After today, I'm guessing they'll be pissed again tomorrow.

12/11/08 Thursday
Clean Pull+power clean+hang power clean+ high hang power clean+push jerk+ jerk:
1 each @ 95 lbs, 115 lbs.
Then 3 @ 135 lbs.
Not hard at all. I figured a power clean complex like this would be worse than it was... can definitely go quite a bit heavier.

Metcon: 30 BW back squats (175lbs.)
then: 3 rounds of 15 ring dips+15 pull ups. Time: 11.05

I'm an idiot. I'm going to be sore as hell after that "metcon". I figured I had gone with more of a power oriented total body approach on the complexes so I'd go strength endurance on the metcon. Ouch.

I think I'm coming down with a cold as well. Stress from new job and being cramped up in an office building all day does wonders for wiping out an immune system. Here's to zinc, vit. D, sleep and the like. Hopefully it'll only be a cold. If it's a cold, I'll train. If it turns into the flu, I rest.

Derek Weaver
12-12-2008, 10:28 PM
I think I may actually abandon this experiment for a short while and go with the CA Wod at least for the first strength cycle, maybe longer.

I've been thinking more volume less frequency, but I've never done the CA WOD and think that it may give me more insight into what I'm really after. I don't really pay attention to the programming and tend to show up for the forum.

I followed the training template Greg laid out in the PMenu for training for the CF Games, but that's a little different.

Still thinking this over, but if I start I will do it on Sunday. Same idea nutritionally though. Minimum 1 gram protein/lb. moderate fat and carbs depending on how I'm feeling.

I'll make a decision after I'm done at work tomorrow as to where my never ending training experiment and adventure takes me.

Derek Weaver
12-14-2008, 10:48 PM
12/14/2008 Sunday
So I decided I'm going to do the CA WOD for now. I'll (hopefully) continue to get stronger, and get a better insight on blending programming as Greg does a great job of it.

Back Squat (high bar) 83%x3x4 (255 lbs)-I made my poundage off my low bar back squat of 305x5x3. This was fairly accurate as high bar definitely resulted in lower poundages. Most definitely not quad dominant at the moment.
Snatch DL 110% (snatch)x3x3 (235)- did this heavy as I suck at snatches. Probably could have and should have gone lighter than this. I remember seeing Greg respond on occasion that if technique and ability hamper numbers then we may need to skew things.
Push Pressx5x5 (150 lbs)
Pull Ups (6, 8, 10 reps) x2
Weighted Sit Ups 3x10 (25 lbs. was too light.)

Felt good today. Cold's almost all the way gone. I figure I'll stick to this for a while as I've got enough things going on with probationary period at work, economy, holidays etc. I don't really need to re-invent the wheel until further on down the road.

Weight's around 171. We'll see where it drops to. I feel good at this weight though.

Derek Weaver
12-15-2008, 10:01 PM
12/15/08 Monday
Mid Hang Muscle Snatch 60%x3x3- 95 lbs.
2 Position Clean (floor, mid thigh) + 2 Jerksx60%x4sets- 135 lbs
Metcon: 10-16-20 Reps KBS 30% BW + KB Clean +2 press/side : 12.33

Felt good today. I suck at snatches and kept 'em fairly light as I swing the ever loving hell out of the bar. Cleans were a bit light, but speed was good. Haven't taken a max clean or snatch in a loooong time so I played it conservative on both.

Metcon sucked. That was one of the worst experiences I've had in a while. Almost like doing "Fran"... though not that bad. Fran is just plain awful.

Derek Weaver
12-16-2008, 05:55 PM
12/16/2008 Tuesday
Front Squat (70%x3, 75%x2, 80%x1)x3= 155, 170, 180
Snatch Pull (100% snatch) = 175 (just over BW. Snatch sucks so I went heavier)
Rack Jerk- Push Jerk+ Split Jerk to heavy single Split Jerk = 195. Took too many work up sets. Can do more.
Metcon: 3 Rounds for Time: 15 KB DL High Pull 30% bw (53 lb.)+ KB Snatch 25% BW (35 lbs). =5.41

I'm kind of having to play with a few of the numbers due to technical ability as well as skewed numbers as I'm finally kind of strong again in total body strength from my recent mass gain.

Worked with what I had for the KB's and tend to round off the weights and percentages to keep it simple. Long workout today.

On the Jerks I think I can do significantly more than 200 with fewer increases in weight and a little coaching. My split jerk sucks too by the way.

Derek Weaver
12-19-2008, 08:43 PM
Wednesday and Thursday-Rest Days. Planned and Dad's birthday dinner

12/19/08 Friday
Couldn't get on the site so I had to go off of memory.
Decided to work to Heavy Single on the Power Snatch=165 lbs (about 5 lbs. below BW on the power snatch)
Snatch Balance x 95 lbsx2x2 (easy)
Metcon: No rower had to improvise
4 rounds: 20 kbs, 10 Pull ups= 5.19. I suck

Derek Weaver
12-20-2008, 06:42 PM
12/20/2008 Saturday
Snatch to Heavy Single= 145
C&J to Heavy Single= 135 wrist hurt on this one.
Back Squat to Heavy Single= 265
Ab Wheel 3x15
Ring Push Up 3x15

I've been having issues with my left wrist on the Oly Lifts off and on for a while. I think that it's actually more an issue with my upper back not being flexible/mobile enough. On power cleans I feel okay, but on the full versions I get pinched bad.

Today it was so bad I thought I'd broken something in my wrist/hand. Numb for about a minute and very painful. I was still warming up and had to pull up on the c&j at a very light 135.

May need to switch things up based on health right now. Not happy as I flip flopped for so long a few months back. I'll mull it over and figure it out later.

Derek Weaver
12-21-2008, 10:37 PM
I think I've kind of figured out what I'll be doing for at least a while. While I have my gripes with CF, I still think it's about as legit as anything in the industry. I don't like straight strength training that much a la SS... Oly liftin's hard my wrists because I suck at it etc.

I was going to take a crack at my own programming with the thoughts I've been rambling about in this log, but with stress of a new job that I've still yet to clear probation on (90 day probation is brutal on the stress during this economy) and a number of other things I'm going to let someone else do my programming.

I'm back on the CF mainpage schedule 3/1 with a caveat or two: Every 2nd day of the cycle I'll go only strength training. Maybe one upper body movement and one lower. if a 5k comes up, I'll run it, but use it for active recovery and jog it more than anything.. I think running is asinine. With very few exceptions out there, we simply do not need to run 5k or 10k fast. WE need to be able to carry a weight over a distance more than anything. Inman Mile is a better test than 5k for 90% of people in my opinion. /rant

If something insane comes up, like virtual shoveling or some other metcon that's taking 45 minutes, I'll change it or make it power biased somehow.

Otherwise, I need the training to distract the mind and get some other things in line. Putting a focus on flexibility, mobility, and body comp. again. I just feel better mentally between 8-10% BF. It's a struggle to get there, but not that hard to stay there for me.

Nutrition: 18 blocks/protein (1 gram/lb of LEAN BODY MASS), 12 Blocks/Carbs, 18-22 blocks/Fat. Calories will be low for a while, looking to maintain, regain a semblance of Metabolic Conditioning and not get weak.

Like I said a few posts ago... I can re invent the wheel later. For now this is where I'm going. We'll see where I end up in a couple months.

Kevin Perry
12-22-2008, 11:06 AM
Good luck, I feel the same with the CF mainpage programing but I think that can be tweaked for the best results kinda the way Gant did his stuff.

Derek Weaver
12-23-2008, 05:42 PM
12/23/08 Tuesday
Work up to Heavy Single OHS= 155 (plenty left in the tank here. Haven't OHS'd for a long time)
Metcon 185lb Deadlift+ Ring Dip 21-15-9= 7.38 (I suck)

I am beginning to like OHS. Used to hate them, but today they felt good. Had a lot left on the "heavy single" which is less than BW by about 15 lbs.
I figured that while I re build overall work capacity I'd program a lighter metcon... I suck. Light deadlifts and ring dips took me forever. It's going to be a long road back.

At least I'm kinda strong again.

Derek Weaver
12-24-2008, 11:22 AM
12/24/08 Wednesday
CF.COM= Back Squat 5x5: Ended at 265 olympic style. Legs didn't feel great and I've been going high bar olympic back squat lately. I've got more in me on a good day with a high bar positioning.

Then: 15-12-9: 1.5 pood KBS + pull up= 2.56

Work capacity still sucks. Was just looking to drain a little more glycogen in anticipation for what I'm sure is going to be a carb filled couple of days.

Derek Simonds
12-24-2008, 12:27 PM
I drained some glycogen today and was thinking the exact same thing. My met-con has gone to hell in a hand basket. Oh well, feed time.

Nice times!

Allen Yeh
12-24-2008, 12:47 PM
Work capacity still sucks. Was just looking to drain a little more glycogen in anticipation for what I'm sure is going to be a carb filled couple of days.

We are uber-fitness geeks BTW.....I had similiar ideas today. HA!

Derek Weaver
12-25-2008, 07:07 PM
It's times like these that make me remember why I love this place.

12/25/08 Thursday (Merry Christmas and Happy Holidays)
CF.Com WOD= Angie: 21.35 I really suck at pull ups now. I rattled off 19 and then it took me forever to finish the last 81 reps.

Got a rower for Christmas. Not a C2, but a decent enough starter rower. Hit up a tabata row afterwards for good measure, which just so happened to be the CFE WOD. I may see about getting a better meter for the rower.

Derek Weaver
12-28-2008, 04:30 PM
12/27/08 + 12/28/08 Saturday and Sunday
Got flattened by some sort of a cold or flu virus.

It came on initially when I was at the Basketball game on Friday like I wa shaving an allergy attack. Sudden and brutal like hayfever.

Woke up yesterday to go put in my time at work and felt like living hell. Feel better today and am hoping I'm just having a really severe allergy reaction to something. When I was younger I'd get allergies so bad that I'd break a fever... I'd go to the doctor thinking I had a sinus infection, only to get a new nasal spray and change my allergy meds and I'd be fine in a day.

Hadn't had it happen in a long time, to the point that I stopped taking Claritin, Allegra, Zyrtec or anything else like that. If this is allergies then I'm suspicious that my recent mass gain and loosening up of food choices is still playing a role.

If I feel better I'll go for a row tomorrow to get the blood flowing a bit.

Derek Weaver
12-31-2008, 12:51 PM
12/31/08 Wednesday
Still resting.

After Monday I finally gave up and headed up to urgent care. Turns out I've got a nice case of bronchitis. I'm about a day and a half in on a 10 day course of antibiotics and am feeling a ton better.

May not workout again this week though, I guess it'll depend on how soon things look up. When I do get back I'll hit a couple workouts to get the blood flowing then do the New Year's Challenge Steve Maxwell put on his blog (http://maxwellsc.blogspot.com/2008/12/i-enjoy-celebrating-holidays-and.html) to get the year started with a bang.

Heading off to pick up some pro biotics and a couple of other things.

Happy New Year's to everyone. Here's to good health and a brighter year coming up.

Derek Weaver
01-02-2009, 07:51 PM
1/2/09 Friday
Finally got a little activity today. Cough is disappearing and nasal congestion is dissipating.

Went for an easy 5 minute row (~1200 meters according to the Ergo... which I believe is not accurate. Though, I do think it's consistent which is important too).
Then did 5x5 Pull ups (dead hang) +Ring Dips.
3x5 Hanging Leg Raise, 50 toe touches and a total of 30 hindu pushups.

Notes: I haven't been this sick since my third year of college (I was a five year man. And I'm 25 now... so I guess 4 years). Finally shaking it.

I finally passed my 90 day probationary period at my job, which instantly helped me mellow out. I swear I could feel my cortisol levels plummet as soon as my evaluation was over. Already feeling healthier. Stressful time in this economy...

I'll take tomorrow off, then get back into the swing of things on Sunday. Likely cherry pick a couple of wods for the first 3 day block depending on what's on the site. By Thursday of next week (second block) I'll get after it with some aggression. I've made very little headway in the body comp department with little activity and below average food choices.

Most likely will go with a targeted carb approach and keep a decent count on calories.

Derek Simonds
01-03-2009, 04:44 AM
Do whatever it takes to get better. Sounds like a really crappy cold. Congrats on getting through your eval period. Nice way to start the New Year.

Derek Weaver
01-03-2009, 06:21 PM
Thanks Derek. I felt so much healthier last night just knowing I'd passed my evaluation.

I felt like it took away from my ability to perform my job. I tend to attack things with an unusual intensity, but in this economy my job was so important that I started getting anxious.

It felt good to move the blood around. Joint mobility stuff today and a light to medium workout tomorrow.

Good way to start the new year indeed.

Derek Weaver
01-04-2009, 07:12 PM
1/4/09 Sunday
Did a semi-power biased workout. I guess they call these "IWT" on the Gym Jones site.
Round 1: 12 high pulls + two minute row. 2 rounds. Rest 2 minutes between rounds
Round 2: 8 Push Jerks + two minute row. 2 rounds. Rest 2 minutes between rounds
Round 3: 6 Hang Power Cleans + two minute row. 2 rounds. Rest 2 minutes between rounds.

All weights at 95 lbs.

Felt good, just wanted to get the blood flowing and heart rate up. Broke a sweat, but didn't drive myself into the ground.

Derek Weaver
01-05-2009, 11:33 PM
1/5/09 Monday
Supposed to be a strength day. Ended up with a knot in my back and pulled up early.

Front Squat to a "heavy" triple 215 lbs. Felt fine getting there... felt fine though 2 reps until my back locked up.

Called it early. I'd gotten enough movement with my 10 minute row and CFWU I've been doing.

I may do some hill sprints tomorrow if my back's alright. Likely lay off anything but sprints.

Derek Weaver
01-07-2009, 11:31 AM
1/6/09 Tuesday
Back was still a little tight so I moved around for about 10 minutes and then did 5 rounds of 1 minute each: Push up, Squat, Sit up

Didn't count reps, just tried to keep moving. Sore today.

Derek Weaver
01-08-2009, 10:21 PM
1/8/09 Thursday
Back felt better, but I still went with stuff that would more or less stay away from it.
12-9-6 of 95 lbs. push press + pushup + ring dip. ARAP in 20 minutes: I think I got 8 rounds plus 1 ring dip.

Pretty depleted today. Not a great idea for a workout as is, but I've been keeping calories low, carbs low etc.

I have an easier time keeping protein high (minimum of 1 gram per totaly lb. Usually closer to 1.5+), fat moderate (50-70 grams/day) and carbs way ketogenic. Following a 3/1 ckd approach may be easier for me to maintain.

Not necessarily best for performance, but until I get a hold on caloric intake and get my body comp. back in order it's the easiest way to go for my sanity. I have leaned out very quickly by going keto in the past. Very hard to overeat for me doing something like this.

Derek Weaver
01-09-2009, 11:18 AM
1/9/09 Friday
Kept it easy and light today.
OHS to a "heavy" single @ 155 lbs.

Fatigue through the shoulder girdle kept the pounds a little lower I think. Not really sure what my 1rm on an OHS is.

Regardless, I'll try and include them as much as I can as I think the OHS does more for my mobility than many other things. After a couple of warm ups my shoulders feel better, hips and back loose etc. I like 'em. Used to hate the exercise.

Derek Weaver
01-11-2009, 05:34 PM
1/10/09 Saturday
Didn't run the 5k, didn't row it either.

Instead did 5 Rounds:
10 BW DL (170 lbs)
10 Pull ups

I felt like depleted, over trained, boiled crap (nice, right?) after the 3rd round.

I'll have to tinker with the calories a bit. A 3/1 approach to get things moving will work fine I think

7 day initial depletion period ended yesterday with a ~300 gram carb up (a la Anabolic Diet). I'll start at 3/1 for refeeds keeping everything else pretty ketogenic.

I sit on my back side most days at work so maintenance is pretty low. It'll take a little bit to find a sweet spot.

I've noticed though that whether I'm trying to gain weight or lean out, I always have to send in the shock troops to get things running. I either overeat by 1500 cals. or undereat by a ton to get things moving. The standard +500 or -500 doesn't do much for me.

Allen Yeh
01-12-2009, 05:49 AM
That +/- 500 thing doesn't mean much for most people. It's jsut one of those things that have seeped into the pores of weight loss/gain dogma it seems like.

Kevin Perry
01-12-2009, 06:29 AM
It seems like a waste of time to even bother calculating +/- 500 most of the time.

Derek Weaver
01-12-2009, 07:04 PM
I agree. Everyone always says "Start at +/- 500, then adjust from there"... I do that and I spin my wheels forever. I go +/- 1500 and now we're talking.

Then I can scale it back to a more moderate surplus or deficit and make progress. Part of it may be set point... the rest pure crap.

Derek Weaver
01-12-2009, 10:06 PM
1/12/09 Monday
I think this workout is called "Jackie", but I may be wrong/

Row 1000m
50 thrusters (bar)
30 pull ups

I suck. This workout sucked. This WOD definitely packs a bigger metabolic wollop than I expected. I was sucking wind by the time I got to the pull ups.

I used to bang out 30 pull ups in a row in a WOD like it was nothing, and then about 6 months ago, I started sucking at pull ups...

Allen Yeh
01-13-2009, 04:09 AM
High rep pullups are always the first to go for me as soon as I stop doing them. It's just one of those things that dissapears QUICK, and then it would take me forever to get back to where I was previously. Nowadays I'd much rather work weighted variations and not worry about being able to do 20+ kipping pullups in a row.

Derek Simonds
01-13-2009, 05:05 AM
I have never hit 20 p/u's in a row ever. I like that workout and think we will hit it this suffer on Saturday group (I stole that name from a BJJ guy).

I don't think 10:43 is too bad especially with the strength gains you have made.

Derek Weaver
01-13-2009, 01:35 PM
I appreciate the comments.
Watch the reactions before and after the workout. It's the typical workout that has people saying "doesn't look too bad"... and then sprawled out on the floor afterwards. Good one for grapplers fighting in that 5-10 minute range in terms of CV demands.

I am interested in the strength endurance of high rep kipping. When I was doing 30+ pull ups, I experienced a higher than expected demand on my CV system.

I like deadhang and weighted variations as well, but in a metcon, I'm looking to trash myself for 8-12 minutes (sometimes more, sometimes less).

I realize too that the pretty severe caloric restriction and glycogen depletion is coming into play.

Derek Weaver
01-13-2009, 06:46 PM
1/13/09 Tuesday
Kept the volume low and really just wanted to see how much I had left on my fastball after not doing much heavy lifting in over a month.

Power clean 3x2: 175. Felt fine. Had one sketchy rep where I bent my arms way early and tweaked my wrist. I'm fine though. 200 is completely doable.

Front Squat 3x3: 205. Legs were sore from that suck fest yesterday. First real dose of DOMS I've had in a while. Surprised.

I ran some (rough) numbers and realized I've been just about (barely) PSMF levels of intake for the last 10 days. No wonder fat loss was off and running. I didn't have a whole lot to lose to be decent in terms of body comp... but holy hell.

I'll stick with this for another couple of days, do another refeed after tomorrow's planned carb refeed and adjust.

No wonder... I was more than depleted by the time I got to my first refeed.

So, refeed tomorrow, 3 days, refeed again... go into something more manageable. I'm thinking of hitting up Lyle's Guide to Flexible Dieting. I'm intrigued and could use a little more structured approach or else I may end up in the yo-yo approach. From what I understand the whole point of his book is to roll with things for optimization. Worth a read at least for future reference.

Derek Weaver
01-16-2009, 11:08 AM
1/4/09 Wednesday
15-10-5: 135 lbs. Push Press + Pull Up + KB Swing (1.5 pood)= 7.18

1/16/09 Friday
ARAP 20 Minutes: 115 lbs. Thrusterx7 + Pullupx7.

9 Rounds plus 3 Thrusters.

I still suck. On a good note, my kip is getting tighter again and the reps have felt better, though I haven't done anything real high. Got all 15 without a problem on Wednesday.

After Sunday's refeed I'm officially going another route.

I remember now why I didn't stick with the Anabolic Diet.... and also why I haven't slept well. I feel good on very low carbs when I'm not training much (as I think most people would), but when I train hard I gotta have 'em.

I'll read the book when it gets here and set up a doable long term approach. I've been too much of a flip flopper.

Derek Weaver
01-18-2009, 06:12 PM
1/17/09 Saturday
Power Snatch 5x2 @125 lbs. I suck at Snatches of all variety
Sn Grip Deadlift 3x3@ 235 lbs off 2 inch platform

Felt a little run down. Sleep quality and depletion catching up to me faster than usual.

1/18/09 Sunday
"Angie": 18.28.

I got off to a good start getting I think 24 pull ups. Then it took me another 8 minutes to finish the pull ups.

Got some thoughts I'll put up here in a little while to see where the mind has raced to this time. ...

Derek Weaver
01-20-2009, 09:13 PM
1/20/09 Tuesday
Did the .Com WOD for Wednesday 1/21.

15 HSPU, 1 L-Pull Up, 13 HSPU, 3 L-pull up... all the way to 1 HSPU, 15 L-Pull Up

I'm not going to post my time it was so pathetic. I got off to a good start and then was breaking up HSPU's into triples and doubles.

Derek Weaver
01-21-2009, 10:44 PM
1/21/09 Wednesday
Front Squats 3x3 @ 205. (this only felt heavy on the 3rd rep. I was on my way to working sets at 215 and started sticking. That extreme adventure on my "diet" must have screwed me up. I'm an idiot)
Alternating Lunges 3x12 (6r, 6l)@ 115
3x8 RDL @ BW (170lbs) just to get some light P-chain work.

With my desk job, I sit around a lot and feel like it's important to hit up a p-chain or two nearly every workout. One of the many things I'm realizing.

Kevin Perry
01-22-2009, 09:58 AM
Your managing 170 very well though, as soon as I stop weight drops fast. And Front squats are a pain in the ass any hoot.

Derek Weaver
01-28-2009, 01:32 AM
1/28/09 Very early in the morning (or late at night depending on how you look at it). Work's slowed way down and my schedule is erratic. Not a great thing, but it's actually the first time today I've had time to write a couple of thoughts.

I don't know if it's that my recovery abilities at a whopping 25 years old are declining (I don't think this is the case), or that the stress of life (economy etc.) is diminishing everything else (likely culprit here). Coupled with the caloric restriction, my workouts suck. One thing to lose a bit on the top end while seeking body composition, another to start to lose ground at a noticeable rate.

I've been taking advantage of rest days as well as off days from work and sleeping as my body dictates, and as such feel pretty refreshed and good to go, even though I'm often sleeping in 3 hour spurts over the course of 9-11 hours on these days. Take what you can get and keep moving right?

With that said, I'm going to make some adjustments to lifestyle and training to keep things moving.
Time to move to a more classic EDT approach 3x/week (reduced frequency should be nice for a while). The basic idea comes from this Charles Staley T-Nation article

The basic outline, is an A-B approach.

A Session: 2-15 minute PR Zones
A1) Zercher Squat
A2) Pull-Up

B1) Sandbag Power Curl (replacing barbell Power Curl)
B2) Close Grip bench press (replaces lying dumbbell extensions, which are stupid in my opinion)

B Session: 2-15 minute PR Zones
A1) Snatch Grip RDL
A2) Ring Dip + 10 lbs

B1) Pin Press (done off the saw horses that I use as stall bars for squats and the like)
B2) Close Grip Chins

I'll stick with this for a while alternating from workout to workout. Hopefully I'll be able to maintain some muscle and strength (see my recent front squat numbers for why I'm bummed) while keeping the fat loss moving and maintaining conditioning.

Perfect time for an experiment.

Derek Simonds
01-28-2009, 04:02 AM
Having been through several extraordinarily challenging times in my life due to the economy I understand about sleep. The more stressed I am the more I sleep. When things are quasi normal (whatever that is) I sleep between 7 and 8 hours and feel great. When the crap starts hitting the fan I can sleep 9 to 11 hours a night plus take a nap just like you are talking about.

Only thing I try and remember is a quote I learned a long time ago. "This to shall pass".

In regards to your numbers I went through the same feeling when I came off my last strength mesocycle. I think we are probably just more sensitive to it then most people. The other thing I am trying to do is similar to the Set Point concept for weight. Lyle talks about getting to a particular weight then maintaining it for a period of time before you try to move to another weight either up or down. Same thing with me on my lifts. As I have increased my overall strength I have established new baseline lifts so that I can always fall back on them and know that I have maintained a higher amount of strength even if my top end numbers for a particular cycle or workout aren't where I want them. For instance on my BS I don't have a working set that doesn't start at at least 185 now. even though this is significantly lower than my knew maxes it is still higher then what I would have started a work set with in the past. Is this making any sense?

Keep recovering well.

Derek Weaver
01-30-2009, 10:54 PM
Thanks for the comment Derek. You made perfect sense. The sleep issue is pretty interesting. In times of more stress, uninterrupted sleep is so much more important. It's always important, but when overall quantity is lessened you realize just how much it affects you.

I've also dropped all fasting unless unintentional for the time being. Adding another variable into the stress response wasn't helping anything.

On that note...EDT is a crock. There's no way I can recovery for even 3 workouts.
I went to do the "B" Session and didn't get past the warm up. I had to do that Bodyweight Bench + Pull up CF WOD to get some work in.

Going the MEBB route instead. Get/stay strong, work hard... enjoy a little more free time and some nice walks. Imperative to clear the head.

I'll probably eat a little more "normally" next week to give the body a break.

I did a pretty hardcore psmf (just shy of Rapid Fat Loss) for about 10 days, then moved into a more moderate and flexible approach. Time to let the body relax and get the hormones set to go again.

Derek Simonds
01-31-2009, 03:47 AM
Sounds like a solid plan.

Derek Weaver
01-31-2009, 11:47 PM
Thanks Derek. I need to just have any plan that's something I can stick with.

Over the last 6 months or so I've flip flopped too much with no aim or real focus with the exception of my mass gain.

No point in forcing yourself to a schedule if you don't absolutely have to have it.

I'll give this a go for a stretch and then step away again and re-examine my goals and status.

Derek Weaver
02-03-2009, 12:29 AM
2/2/09 Monday
ME Clean Deadlift 5-5-5-3-3-3
5 Rounds: 1 arm bench press (5L/5R)
1 arm snatch (5L/5R)
Step Up 24" box (5L/5R) = 16.08

Felt good. Definitely lost a bit off my top end on the deads. Forgoing the power cleans and cleans ME style to protect my wrists which have caused some discomfort.

Sticking to Clean deads, double overhand grip (of course). I probably can pull the same 5 rep weight as I did a few months ago if I hadn't put in so much volume at the lower weights.

Metcon is hard after max effort lifting.

Derek Weaver
02-04-2009, 10:36 PM
2/4/09 Wednesday
ME Front Squat 5-5-5-3-3-3

Made all attempts. Biggest issue on front squats is the flexibilty in the shoulders to keep the bar in the rack. I've got more in me for a triple, but I lose it and have to go arms over the bar after a rep or two at a heavy weight.

Pull up + Ring Dip= 8.48... lame.

Feeling good keeping things around maintenance. Keeping protein high, fat moderate and carbs around the same as protein. Diet's been looking something like 40p 40c 20f. Not quite zone, but I feel good. I could probably do fine around 15% fat.

I'm rediscovering the importance of the carb. I still advocate carb control for the masses (read: people who don't do much at all). I like ketogenic diets for myself as well as I lean out the easiest on them, but I like getting stronger and working out harder too. Finding a happier medium where I can still lean out and feel good overall.

Derek Weaver
02-05-2009, 09:45 PM
2/5/09 Thursday
Rest Day today. Good news on the personal front. The crap hole that I thought I was headed to has been averted.

Looks like things are at least leveling out a bit (not looking up, but not going down in flames like it appeared they were) and stabilizing.

I have a tendency to hit the "oh shit" switch (sorry for the language) at the first sign of hardship.

Basically, I am blessed. Ride the upswing baby....

With that said, I'm considering a new barbell. My barbell has served me well for over 10 years, but it's made more for powerlifting and is beginning to rust in the bearings. I've noticed that in front squats and jerks that the bars been rolling away from me.

I think it'd be a bit silly to splurge $500+ on a barbell with things the way they are in the world, but going $200-250 is doable.

I'm considering the Pendlay CF/Economy Bar through Rogue fitness. Or one of the York bars at Again Faster. The York rated to 1500 lbs. will work out to ~$240 if my crappy math is right. Pendlay bar will be about $220. If they're comparable I'll save the extra $20.

Any comments or experience, please chime in. I'm not in a rush, but don't want to take forever either. Definitely want to make a good and prudent purchase.

Kevin Perry
02-05-2009, 10:27 PM
I have a used york bar that I bought from a local high school, good quality, beats the piss out of any regular barbell. I've read good things about the Pendlay bar and for an economy bar I think it's a good choice.

Allen Yeh
02-06-2009, 02:12 AM

A friend of mine recently bought the Burgener/Rippetoe bar when debating between the Pendlay Economy bar, the Rogue bar and the Burgener/Rippetoe bar.

I was able to train with him once and here are my comments:

My only complaint about the Burgener/Rippetoe bar was that the thickness/knurling was a bit odd to me since I was used to training with a smaller diameter bar. We only did deadlifts and squats that day so I didn't get to try it through the quick lifts other than a few cleans.

I think the Pendlay Economy HD bar is better for a $50 more than the other Economy bar.

Did you mean the 1500-lb. York North American Black Oxide Barbell? I know you like doing the quick lifts I don't know that I would recommend this one. The one at our gym I never even touch and always go for the Oly bars for just about everything. It's thicker, and the spin is not great and I have used it exactly once in the past year+.

Derek Weaver
02-06-2009, 09:27 AM
Yeah, I wasn't sure between the 1000 lb. York, and the 1500 lb. York black oxide bar.

I was thinking that even though I am no monster in any lift, slow or quick, that the 1000 lb. bar may not hold up long.

Derek Weaver
02-06-2009, 06:55 PM
By the way, thanks to both of you for commenting. Due to budget I'll be taking a hard look at all the bars we've mentioned thus far. I like the center knurl for things like back squats where I feel a little more secure, but I also don't want to be doing power cleans and snatches with a bar made for powerlifting.

Derek Weaver
02-06-2009, 06:58 PM
2/6/09 Friday
ME Push Press 5-5-5-3-3-3
185x3 (I'm pretty sure this is a PR for a triple. Unexpected)

Felt good. Made all my attempts which is good. I usually make all my reps, even if it takes me 4 attempts in a set to hit all 3 reps as I may miss, will reset (unless I drop the bar) and drive it again.

Metcon: 12 minutes, on the minute: 3 high hang power cleans @ 135 lbs. These got surprisingly hard. I was looking more just to combine conditioning and the p-chain move as I didn't feel like putting much more into training after the push presses.

Derek Weaver
02-08-2009, 02:44 AM
Up real late and found this on the garage gym store site. http://www.theg2scart.com/Troy_Olympic_Barbell_p/aob-1500b.htm

Looks legit. 28mm diameter, 1500 lb. capacity, center knurling which I like for backsquats.

I've had the bug to compete at something for a while now. I've thought about getting back into Thai Boxing, but at this point, going to work with black eyes and a fat lip may not fly. May get back into Krav Maga a couple times/week, but it's hard to find a decent school around here.

I'm alright at the power lifts, and with a bit of weight (re)gain I may be alright as a very lightweight (do they have featherweights, and would a 165-175 lb. lifter fit in that class?).

I'm thinking I may work on my strength base, keep metcons to the short power biased versions to keep from getting too fat and go for an oly comp. That is after I finish this MEBB round, of course.

I've got the 3-3-3-1-1-1 week, the the secondary movements and then I'll reassess. I'm hoping for a 200+lb. push press this Friday.

Also, I've noticed something that I think was brought up in the PMenu article from a month or two ago between the Oly to Powerlifting relationship... does anyone else notice a big improvement when adding the bench press in? When I get more direct horizontal pressing, my overhead strength seems to improve. Horizontal pressing, along with focused ab work has done as much for quicker improvements as anything I've tried.

Again, if you're reading, please comment both on the bar, and if your training experiences resemble mine.

Kevin Perry
02-08-2009, 05:41 AM
Looks legit, I don't know much about bars though. As far as training goes I have not benched for a while but adding in lots of push presses has helped. But regular bench pressing does help improve the press over time. Rippetoe said this on his Q&A a while back.

Derek Weaver
02-09-2009, 10:47 PM
2/9/09 Monday
ME Clean Deadlift 3-3-3-1-1-1
Don't have my written log with me, but I only made it up to 345 on the deads when my form broke down for a single. I don't sweat upper back flexion so much, even on a clean deadlift, but i lost it in the lower back as well.

I back off and did my last single at 275 just to pull one more and re affirm form.

Metcon: Each minute, on minute for 10 minutes: 1 round of "Cindy".

Not sure if my form break down as that I haven't pulled anything heavy in a couple months, or if it's because I worked out in the morning and usually do everything in the gym (my garage) afternoon or night. I suspect a bit of both.

I have plenty left in me if I were to go with a conventional deadlift and work to a 1rm a little more intelligently than I did today. I'll test singles in a few weeks and see if I can get a 400 lb. pull with a belt on a conventional deadlift.

Derek Weaver
02-11-2009, 10:16 PM
2/11/09 Wednesday
ME Front Squat 3-3-3-1-1-1
235x1-not as easy
245x1-pretty hard. Got stuck through the concentric portion of the lift but got through. Not too happy, but not pissed either. I guess this is a PR since I can't remember what my PR front squat was.

Metcon: Power Elizabeth: 21-15-9 135 lb Power Clean + Ring Dip= 9.24. Not sure if I'm happy with this either. It sucked, that's what I definitely know.

Derek Weaver
02-13-2009, 08:44 PM
2/13/09 Friday
ME Push Press 3-3-3-1-1-1
220x1 (fail 2x)

Metcon: similar to the one Gant posted the other day in his log
21-15-9 KBS (1.5 pood)+ Pull Up + Ring dip

Pissed about missing 220. I have enough left in the tank. The bar just kept getting away from me. Next time I"ll get that plus a few pounds.

Derek Simonds
02-14-2009, 04:26 AM
Your work is looking real strong. I think your times are pretty darn good also. Nice.

Derek Weaver
02-15-2009, 01:59 PM
Thank you sir. I feel like I've learned quite a bit just through this first 2 week movement pool.

Next movement pool: Power Clean, HB Back Squat, Weighted Chins. I'll go with the normal 5-5-5-3-3-3, then 3-3-3-1-1-1.

After that I'll either go with a 3rd movement pool, or I'll move into something else, maybe like the CF Strength Bias/Hybrid approach. Still checking on getting a new barbell and a couple of 45lb dumbbells.

Update: My new barbell is going to be here Friday. I went with the Rogue Bar. I figured I may as well pony up another 50 bucks for a little better bar. Not about to spend $500+ on a bar right now, but I think this is a good bar that fits all my needs.

Derek Weaver
02-16-2009, 07:14 PM
2/16/09 Monday
Max Effort Power Clean 5-5-5-3-3-3
195x3 (fail)
I'm pissed. I just lost all my snap at 195. Very light deadlift, and I had plenty of pop at 190, but I just didn't have any left at 195. Oh well, I'll hit well over 200 for a single next week. Setting strength PR's lately has been a nice surprise.

Metcon: Shortened version of the CF Games 2007 Hopper WOD. 500m row, 7 Push Jerk (135 lbs) + 25 Pull Upsx3 rounds

Not sure what the time was as my stopwatch got hit midway. I'd guess the 11 minute range, which is piss poor by the way.

Derek Weaver
02-18-2009, 11:03 PM
2/18/09 Wednesday
ME High Bar Back Squat 5-5-5-3-3-3

Just didn't have it today. Still felt worn out from Monday's retribution for a tough weekend. Ate more today instead of getting back to a caloric deficit. Need more and better sleep.
Metcon: 5 Rounds: 10 body rows + 10 Ring Dips. I think this was around 7 minutes. Forgot to start the stopwatch. Explode up on the rows, control down.

Derek Weaver
02-20-2009, 08:46 PM
2/20/09 Friday
ME Weighted Chins 5-5-5-3-3-3
45 lbs. x5
55 lbs. x5
65 lbs. x5
73 lbs. x3
78 lbs x3
83 lbs x3 -barely.

I am not sure if I'm happy or pissed. I thought I'd be able to pull a little heavier, but I guess not. I may not get 100 lbs. for a single...

Metcon: 170 lb Deadlift (6 lbs over BW) + Ring Push up
3x8 GHD
3x8 Wighted Sit Up (53 lb)

Got my new Rogue Bar today. It's nice. Big difference over the bar I was using. I always wondered what it was like using a better bar, this is a nice step up. No need for a Sorinex or anything like that for what i do.

Kevin Perry
02-20-2009, 09:23 PM
you may not be impressed with your work but your stuff is looking solid and strong regardless

Derek Weaver
02-20-2009, 11:49 PM
Thanks man. I have a tendency to overstate my goals... I guess it helps keep me hungry and motivated. A little self loathing after a decent session goes a long way towards the next session... and so on.

Speaking of strong work, nice Chelsea performance the other day.

Beginning rant on food/nutrition:
One thing I've noticed, my diet has looked more on the order of 1:1 Protein to Carb ratio with the rest being fat. Looks more like 40-40-20 if I remember the percentages right.

Carbs are good for performance, and crucial when in deficit. In my most humble of opinions, carbs get an unfair rap. Maybe not the best for longevity, but I'm not as convinced on that either.

Lyle's made some good points recently that in deficit, as long as protein is sufficient and EFA requirements met, the rest doesn't matter. It's all bunk unless insulin sensitivity is totally and completely screwed. And my recent results have shown that.

I think the problem is more about quantity. Over do it on any nutrient, on a sustained surplus to the point that body weight, and in turn body comp gets messed up, and you'll get sick.

With that said, a base Paleo diet to about 80% compliance is certainly optimal. And, I still lean out fastest getting ketogenic with calories lower, but I don't look as good, even though I get lean fast (depleted is the key word here) and performance in all phases sucks.

/rant (for now)

Derek Simonds
02-21-2009, 11:15 AM
Yeah what Kevin said. You are really solid right now on your performances.

Derek Weaver
02-21-2009, 05:26 PM
Thanks Derek. I tend to shoot for the moon on just about everything training.

I'm definitely happy, just had the sights set a little higher. I'm still gunning for the400 lb pull from the deck, which I haven't pulled yet (haven't pulled a conventional deadlift in a long time as it turns out) and I think that's had me on fire with my training.

Derek Weaver
02-23-2009, 09:56 PM
2/23/09 Monday
ME Power Clean 3-3-3-1-1-1
210x1 (fail)

Got greedy. 200 was easy, and instead of adding 5 lbs, I made the 10 lb jump. Plenty of snap and lift on the bar, just didn't catch it. It was kind of weird. I wish I had video so I could see what the technical flaw was that caused the miss.

Regardless, 200 lbs is a PR. I've set PR's each of the last 4 weeks now in 2 different lifts and think I may get one in weighted chins Friday.

Metcon: 3 Rounds, 1 minute rest between: 300 meter row, 15 ring dips, 15 balls slams. This was a surprising amount of suck.

Derek Weaver
02-25-2009, 06:46 PM
2/25/09 Wednesday
ME High Bar Back Squat 3-3-3-1-1-1

I've noticed that Wednesday, my ME lower body day has been the weakest. Conssitent PR's over the last 3 1/2 weeks on ME Total Body and Upper Body. It may be the placement or RDLs for the P-Chain move on Monday or my legs for some reason are regressing.

I think if/when I go through another MEBB I may go Total-Upper-Lower in the sequencing to see if that helps.

High bar is much harder for me than low bar. Low bar I was using 315x5x3 a couple months back, now 260 was a ME single today.

Metcon: 4 Rounds, 200 meter row sprint + 12 pull ups + 12 push ups.
time = 8.09

25 box jumps for fun inbetween squats and metcon. Wrestler's bridge for p-chain.

Kevin Perry
02-25-2009, 07:27 PM
High bar gets to be a b*tch aint it? Did 220 HB the other day and man that was tough but doable.

Derek Weaver
02-25-2009, 08:43 PM
It sure is tough. I get more knee popping also... no pain, just popping. I think I actually like it better than the low bar squat, mainly for safety issues since I tend to work alone.

Derek Weaver
02-27-2009, 05:17 PM
2/27/09 Friday
ME Weighted Chins 3-3-3-1-1-1
103x1 (made it. decided to jump 10 lbs for the last rep)

Metcon: 15-10-5 Box jumps 25" box + Ring Dip = 3.29 I think. Adjusted the box a couple of times for position.

Got some ideas for next week, then a deload.... then I'm going to hit the V-Diet. More thoughts later when I have time.

Derek Simonds
02-28-2009, 05:58 AM
Nice weighted chins. 103 is solid!

Derek Weaver
03-01-2009, 12:33 PM
Thanks Derek. Total Body and Upper Body have been consistent PR's for a month... lower body, not so much.

Regarding the V-Diet:
Pretty much, don't knock it til you try it. There are a couple of threads that have been going here on the forum, one since 2007 I think, the main one started by Mike OD. A lot of people around here knock things for not being "natural", Paleo etc. And I've been one, but my stance is softening. There's nothing wrong with wanting to be a bit leaner, and I'll go for it. I'm 25, the sunny times are approaching and I'll be doing a lot of waterskiing and wakeboarding this summer.

Nothing wrong with wanting to cach the eye of a few ladies at the lake or on the beach. I've achieved a fair amount in terms of strength for a little guy over the last few months, it's time to get real lean for a while.

Hell, at the least it should improve my nutrient partitioning to make something so extreme less necessary next year.

Goals, get to within 7% BF +/-. Not get weak. Move around more via NEPA.

I'm not using surge (hydrosylates are overpriced crap- whey isolate and a similar carb mixture, cheaper and better), flameout (overpriced) or hot rox (different thermogenic I used in my "bodybuilding days" that didn't screw with my personality the way I've heard Hot Rox can/does.)

So maybe not 100% V-Diet, but damn close. Metabolic Drive, flax, nut butter.

I'm looking forward to it, either I succeed or I fail. No middle ground. 28 days is doable, but it will be a challenge I'm looking forward to.

I start March 15th after a reunion with some old Fraternity Brothers of mine (washed up and out of control is usually what the verdict is after we get together. It's a great time).

Kevin Perry
03-01-2009, 02:00 PM
I've heard some good things on the V-diet, will be following your progress with it.

Definately nothing wrong with wanting to catch a few ladies eyes. I do a little HST here and there for that reason.

Derek Weaver
03-03-2009, 12:43 AM
3/2/09 Monday
ME Power Snatch 3-3-3-3-3
I suck. I hate snatches. I always get all excited and then realize I don't know how to do them and suck at them.

Metcon: 5 box jumps, 10 ring push ups, 15 pull ups x5 rounds.
= 9.39
I'm only going to be going the ME route for this week, then use next week to back off and get the poundages right for my "V-Diet Training". I'm going to follow the Waterbury training program, the Advanced Version, for the 28 day duration.

Sam Nutt
03-03-2009, 08:22 AM
I always get all excited and then realize I don't know how to do them and suck at them.

My sentiments exactly.

Derek Weaver
03-03-2009, 12:01 PM
My sentiments exactly.
Glad I'm not alone.

It seems that it would be easier to learn, it's really one motion. AT least compared to the clean/power clean and jerk. Not so much though.

Kevin Perry
03-03-2009, 06:14 PM
yea Snatches suck when you start learning them but they start to come together after a while it seems.

Derek Weaver
03-04-2009, 11:48 PM
3/4/09 Wednesday
Max Effort Front Squat 3-3-3-3-3
225x3 (missed 3rd, took a two minute rest and finished the rep just to do it)

Odd, I couldn't keep an upright torso today. My last two attempts almost turned into Zerchers.

Metcon: 3 Rounds: 5 Hang Power Clean (115 lbs.) + 7 Frog Hops + 9 L- Pull ups= 6.09

P-Chain 3x8 GM @85 lbs. Never done these with more than the bar. Kept it light. I still have a feeling I'll have some DOMS tomorrow with the new movement and all. I like 'em. I'll start using them.

Lower body got hit hard today overall. Meant to play with some plank moves from Coach Rut's PMenu article this month.

Derek Simonds
03-05-2009, 04:36 AM
Starting GM's will definitely induce some DOMS. Very good exercise IMHO.

Derek Weaver
03-05-2009, 12:13 PM
Yes, DOMS is there today. I'll keep these in mind for when I complete the V-Diet.. The seated version could be real nice too.

Overall the legs got drilled yesterday. Heavy(ish) front squats (I want 300 on the front squat bad now), frog jumps, GM's... not sure where my head was at on this one.

Derek Weaver
03-06-2009, 08:50 PM
3/6/09 Friday
Supposed to be ME Press, but my left wrist has been acting up in certain positions. Rack position for presses is one of them.

Ended up doing 5x5 170 lbs bench press. Easy stuff.

Metcon: 10-9-8....1. 170 lb Deadlift (~ BW plus 2 or 3 lbs) + Pull up. Time sucked at 8.52. I wasn't winded, I just sucked.

Deload this coming week. I'll take a run through the V-Diet workouts, get my stuff together in terms of supplements and relax. No hard work, just an idea of work station set ups etc.

Derek Weaver
03-08-2009, 05:55 PM
3/8/09 Sunday
Not a workout, just an observation. I went to a retirement party last night for one of my best friend's father who gave 28 1/2 years of service to the San Jose PD, and seeing as it was a retirement party with close to 100 police officers, active and retired... I got hammered. I hadn't had a drop of alcohol since before New Year's Eve as well.

Woke up with a terrible hangover, but for some reason decided to weigh myself after I rehydrated (so I thought). Still 7 POUNDS lighter than I was yesterday. 167 yesterday morning (held steady between 164-167 lately), 160 as of about 4 PM today.

The lesson here is that drinking is very, very bad. Especially when there's a bottle of Don Julio at every table. Holy crap.

Daniel Mays
03-08-2009, 06:07 PM
Sounds like It'd be a great weight loss plan for the people who like quick results. Those snatches are good numbers, I think the key is to just keep practicing them and coaching is probably very key for something like that.

Wish I could stay away from alcohol as long as you can, but I'm in college so it is a bit different situation.


Derek Weaver
03-09-2009, 07:29 PM
I hear you on the college boozing. I started slowing down a little after I stopped getting hung over. Then I finally graduated (5 year plan for me) and now I barely touch liquor of any sort. Now I'm a 'washed up' 25 year old who can't hold his liquor anymore.

Derek Weaver
03-09-2009, 07:31 PM
3/9/09 Monday
Taking a run through the V-Diet Workouts to get a feel for them. 25% reduction in repetitions and ~10-15% reduction in weight after all the Max Effort lifting and metabolic conditioning over the last 6 weeks or so.
All exercises at recommended 4-5 rep max (this is reduced for this week) for 20 reps (15 this week) total.
A1) Front Squat @ 185 lbs
B1) Chin up @ 50 lbs
C1) Bench Press (slight incline) @ 185 lbs.
D1) Ab Wheel Rollout from toes.
30 second rest, as few sets as possible for rx'd repetitions.

This was a deload workout and I was still hit hard. It'll be interesting to say the least.

Derek Simonds
03-10-2009, 07:22 AM
Interesting is going to be an understatement. You probably are gonna come out of this super lean. That is a tough workout even at reduced volume / intensity. I can't imagine it on a calorie restricted / no solid food diet. Eeek.

Derek Weaver
03-10-2009, 03:57 PM
The DOMS today was definitely greater than expected. The training progression of taking 5 seconds of rest away every week is going to suuuuuuck.

I'm oddly looking forward to doing a few curls for the girls for the next month. Once I get done with the whole 6 week process, I think I'll be very excited and charged (after getting solid food back in) to train like I normally do.

Got some good stuff in the works for 6 weeks from now.

Derek Weaver
03-11-2009, 07:35 PM
3/11/09 Wednesday
Scheduled for 40 reps per exercise, reduced to 30 reps and ~10-15% reduction in weight. 8-9 rep max
A1) Step up (95 lbs)
B1) Row (145 lbs)
C1) Push Press (115 lbs.)
D1) Barbell Curl (65 lbs)
E1) Reverse Crunch (no weight, needs weight)

I was surprised by the fatigue I felt on the Push Press. Reduced those reps to 25. I have solid 1rm strength (at least I think I do) in the Push Press, but I hardly ever work above triples or fives. 8-9 reps with only a 30 second rest is going to fry me. No strength endurance overhead.

Derek Weaver
03-13-2009, 04:53 PM
3/13/09 Friday
8-9 Rep Max, scaled back weight and reps from 40 reps to 30, ~10-15% reduction in weight.

A1) Deadlift @200 lbs (light weight)
B1) Bench Press @175 lbs (Dropped to 25 reps as this seemed like a good weight, maybe a touch light for the workouts I'll be doing over 4-6 weeks)
C1) Pull Up @25 lbs (maximal strength 1-3 rep range is good, 8-9, not so good) @25 lbs. dropped it to 25 reps.
D1) Hand Walkouts (From Toes)

Even as a deload week this sucked. I feel good though. CNS is fine, two and a half week from dieting should have hormones "unscrewed up". I'm ready to start on Sunday with the V-diet.

Derek Weaver
03-15-2009, 07:18 PM
3/15/09 Sunday
Rest Day.

Started the V-Diet today. Kept things in check last night which was good.

40 Minute NEPA walk today for 2.5 miles exactly according to the treadmill. Short on sleep from last night.

Starting weight ~ 168lbs, goal weight: who knows. I'm in this 1) to see what level of leanness I can achieve to say I did it. 2) For the experience. Can't recommend or bash what you haven't done.

The shakes are good, thermogenics don't make me too sketchy and my hunger's been fine for the most part. It was odd waking up and not getting my usual post bender burrito.

I'll try and keep this updated as I go along everyday to log my physical as well as psychological views on what's happening. I'm not putting pics up yet because a) I think it's kinda weird to do on this forum and b) It's distracting to me. I have pics now, and I'll take them at the 2 week point, 4 week point and 6 week point.

I've got a couple extra shakers, the "Bullet" (that cool blender from the infomercials) which was a gift for a family member who doesn't use it, and all my supps that I'll need I think.

Derek Simonds
03-16-2009, 05:37 AM
Best of luck. I will watch with great interest. Can't say that I am motivated to join you but by golly it will be a fun experiment.

Kevin Perry
03-16-2009, 06:05 AM
I got my eyes on this as well, good luck

Derek Weaver
03-16-2009, 06:33 PM
3/16/09 Monday
20 total reps (4-5 rep max), 30 seconds rest
Front Squat @205 lbs.

Chin Up @55 lbs

Bench Press, low incline @195
4-3-2-2-2 (185 lbs)-2-2(175 lbs)-2-1
had to drop the weight twice on this one. Fatigue from not sleeping well for 2 nights set in here.

Ab Wheel, from Toes, then knees

I feel good physically, but I hardly slept last night. I think I was "over fatigued". When I sleep very little I tend to struggle to sleep the next night for whatever reason. Tonight I should crash hard.

Diet's fine. No real cravings as of yet. The seafood dinner the family's putting on tonight sucks to be around though.

Derek Weaver
03-17-2009, 05:06 PM
3/17/09 Tuesday St. Paddy's Day
40 minute NEPA walk for 2.1 miles.

Good sleep last night, close to 9 hours uninterrupted. Not working today so I snuck in an extra hour. Sleep is crucial when cals are this low.

Derek Weaver
03-18-2009, 08:43 PM
3/18/09 Wednesday
8-9 RM. 40 Reps total per exercise. 45 Seconds rest
Step Up @105 lbs
8-9-8-8-8-4 (whoops, 45 reps)
Barbell Row, Pendlay Style @ 185 lbs
Push Press @125 lbs
Barbell Curl @ 70 lbs
Reverse Crunch on Decline Bench

Surprisingly on the crunches I was right around maximal effort after everything else I'd done. If I were just doing an ab workout I would be fine, but these blew me out.

I'm not sure I'll call bodybuilders pussies again. This one was crazy hard.

I've been thinking about whether or not the V-Diet challenge is a good idea. Calories are roughly 8 cals/lb, not sure a metabolic conditioning style of circuit is a great idea in such a big deficit. I may go more 2.0 on this one and just make it a longer NEPA walk on Saturdays.

Doing well otherwise. Today someone said pot roast and I about collapsed, but I regained my composure and have been fine. Looking forward to the Healthy Solid Meal on Saturday though.

No idea where bodyweight is right now though...

Derek Weaver
03-19-2009, 07:36 PM
3/19/09 Thursday
NEPA walk 51 minutes, 2.7 miles.

Smelling dinner being cooked now is eliciting some cravings so I came in here to update this thing and kill some time til I get over it.

Derek Weaver
03-20-2009, 11:08 PM
3/20/09 Friday 40 reps/exercise. 45 seconds rest
Deadlift @220 lbs (needs to be heavier next week)
Bench Press @175 lbs (could go a little heavier on the flat bench. NO spotter today though
Pull Up @35 lbs + BW
Hand Walkout (swithced to Ab Wheel as I'm pretty sure I don't do these right)

I realized something today. The V-diet is brutal. I hit the wall today and entered what they're calling "the grind". I'm stoked on the solid meal tomorrow. Flank steak, sweet potato, salad and a little fruit. Yes, I just said "stoked" by the way.

The training progression calls to take off 5 seconds per week, but I'm not so sure about it. I'm afraid that dropping rest time as I get more and more depleted (even with training carbs and the solid meal starch I'll never be close to glycogen loaded) I'm going to lose intensity in terms of weight on the bar.

Having lost a good amount of muscle in my last previous attempt at leaning out a year ago it's not something I want to do. I'm not as strong as my SS run I had, but I'm not all that weak yet either. I may stick with the current rest patterns and increase weight if I get more efficient.

No "V-Burn" either. Longer NEPA walk should do fine. Calories are too low for something like that.

I didn't want to change too many things, but I feel like the best thing they did with the V Diet 3.0 is put in that cool calculator for supplies.

I'm thinking about spending some time doing some BW training after this. I figure I'll have a new, lighter weight to work with to develop a couple of skills. Not sure yet though as I always get sucked into lifting.

If I do go the BW route I'm thinking two weeks after I complete the V-diet I'll start. A day doing pure gymnastics stuff (working on a front level, planche progressions, handstands etc.), a day with more strength stuff (pull ups, ring work, jumping squats, split squats etc.) with a vest if need be... Maybe something along the lines of what George was planning on doing.

Too much to think about for now. I have to work in the morning, so I'm going to end this rant.

Derek Weaver
03-21-2009, 09:50 PM
3/21/09 Saturday
NEPA ~40 minutes shy of 2 miles. Got a good amount of NEPA at work today surprisingly. My job is about 95% sedentary at a desk, but today i was moving a fair bit. It was good.

Healthy Solid Meal day was nice. Flank steak, dry sweet potato, a ton of spinach, a large salad with a few olives and a less than a tablespoon of olive oil + splash of vinegar and a few grilled onions with very little oil. Finished off with a decent sized bowl of mixed fruit. Total calories I would estimate around 500 or so. Large volume, low-ish calories, just enough starch to wake me up and enough fruit to get my liver to not be pissed for a little while. Judging from my breath and I'm still in ketosis though.

Happy I've opted out of the V-Burn... I think it's kind of idiotic for the leaner dieter. Maybe for someone a little heftier closer to 20% bf, but My guess would be ~12% for me when I started, just not enough room hormonally to diet this hard and hit up a burner like that. Good amount of NEPA do just fine with this tough lifting shedule as well.

Derek Weaver
03-22-2009, 10:18 PM
3/22/09 Sunday
NEPA 2.0 miles, 37 minutes.

I feel like hell today. Not sick, just not good. I felt great after Healthy Solid Meal... and now I feel like a truck hit me. Hope I get over this and feel better tomorrow.

Weighed in at 160 today. Starting weight was, I believe without paging back or looking at my notebook 167 or so. I'd guess a solid 5 lb weight loss in water. Abs are definitely showing better, but they were showing a bit before.

This whole idea started getting someone from 12 or 13% bf down into single digits, but has morphed into getting people with 30+ lbs to lose a good 4-6 week jump start. And with good reason. When you're already a bit lean, just plummeting calories is going to screw with you a bit more.

A fatty can do all the NEPA, lifting and a V-Burn challenge (though they'll likely be sucking wind) without getting hormonally screwed up. A lean guy probably can't swing it. I know I wouldn't have made it yesterday.

Derek Simonds
03-23-2009, 08:05 AM
Interesting read so far. I will continue to monitor your progress! :) You can do it!

Derek Weaver
03-23-2009, 08:59 PM
3/23/09 Monday 20 Reps/Exercise, 30 seconds of rest
Front Squat @ 205

Chin Up 55.5 lbs (forgot I take a 1.5 pood KB, then add a 2.5 lb plate)

Incline Bench Press (started at 175 this week, 195 was too heavy with this approach)

Ab wheel roll out from Toes for 5-5, From knees for 5-5 = 20 roll outs

So I broke. I won't be recommending the V-diet to anyone. The splitting headache I dealt with during training was enough to make me change.

I'm making a tweak and going the EOD route from Lyle's board with V-Diet approach Tuesday-Thursday-Saturday (one HSM Saturday) and Sunday. Monday-Wednesday-Friday I'll keep the first two "meals" V-Diet, then keep protein in line, fat low and let the carbs roll anywhere between 150-300 grams depending on the day and how I'm feeling. I just don't think I had enough excess fuel on my body to go so extreme.

Next time around I'll try Lyle's RFL after I pack the weight and size back on. I think psmf's are fine and all, but this wasn't going to work for 4 weeks without me pissing a lot of people off.

I also realized that I was GASSY all the time and wouldn't continue to eat a whole food that did that to me all the time, I'd figure something else out.

At least I can say I gave it a try.

Derek Simonds
03-24-2009, 06:23 AM
I am pretty sure you lasted longer than I would have. I don't follow Lyle's boards so I will be interested to see what your new diet combo looks like.

Derek Weaver
03-24-2009, 04:22 PM
I already feel better. There's a real long thread on "EOD Dieting" with 3 day/week refeeds of various sizes depending on response.

In a nutshell, Lyle had a similar lifestyle as I do.... largely sedendtary, 45 minutes of walking on the treadmill everyday, 3 days of heavy lifting etc. and was pretty lean. He kept cals at 8cals/lb on diet days (what I'm getting using the V-diet), then on workout days he'd eat his first two diet meals, then train and take carbs as high as he could and still continue to lean out.

I figure fat loss is the #1 goal for the average gym attendee, I may as well experiment a little. This is the time of year to do it.

I'll keep this up for another 3-5 weeks, take a break and re assess. I do far too much program jumping, but needed to escape V-Diet hell and get a compromise going.

Derek Weaver
03-29-2009, 02:14 PM
Got sick. Met up with some friends last night in a real cool spot just up the freeway from me. Hadn't slept well all week except for one day (I think Tuesday night), and I think I'm getting a cold. Either that or allergies are hitting me (it's about that time of year when I get hayfever and general allergies to crap flying in the air).

I'm declaring this recent dieting adventure a failure. I ran a deficit probably for too long, didn't back off enough and then tried the V-Diet. That flamed out after a week, at which point I moved to an EOD refeed schedule, felt pretty good, but slept like hell, training suffered and now I don't feel well.

I'll take a couple weeks off and try something else. I'm in the mood to try new things. I'm planning a trip to Central America (I'm thinking Belize currently), as my job's stabilized (it looked bad for a while there, I wrote about it in this log actually a few pages back) and I'm in the mood for adventure. I'm too young to get bogged down behind a desk.

A couple weeks at maintenance or above, follow SS progression starting real light to allow for recovery and then I'll reassess. I still wanna get all shredded up for the summer....

Derek Simonds
03-30-2009, 06:17 AM
You certainly have tried several different things lately. Hopefully you will be able to pull it all together the way you want in time for summer.

Derek Weaver
03-30-2009, 06:37 PM
Yeah, I think I enjoy trying new things a bit too much. That's honestly what first drew me to Crossfit.

I definitely want to lean out quite a bit for summer because a) I'm 25 and single, b) I tend to blow up pretty quick when I get to caloric surplus and lifting heavy.

I stayed leaner than the past when I went through SS in the fall, but I'd like to see whether I can keep my BF more in check. Starting from ~8% bf or so and not going above 12-13% bf. Too many weight problems in my extended family.

Still need to pick 400+ off the ground though...

Chris Salvato
03-30-2009, 07:46 PM
Hey, i'm 24 and single! Definitely a plus to be young and look good outside :D

What's your current weight and BF%?

Kevin Perry
03-30-2009, 08:12 PM
Derek you have no excuse, you better pick 400 off the ground before I do.

So the V diet is a no go?

Derek Weaver
03-31-2009, 09:18 AM
Hey, i'm 24 and single! Definitely a plus to be young and look good outside :D

What's your current weight and BF%?

Eh, current reboud weight with water ~164 lbs on the lower side. I'm only 5'6", BF probably around 12% or so. Not too far to go in terms of BF %.

400 is on the way. I think it's been in the set up recently more than anything. But I haven't deadlifted HEAVY in a little while.

Where's yours at these days?

Kevin Perry
03-31-2009, 11:30 AM
right around 360, probably less from not lifting heavy much lately also though.

Derek Simonds
03-31-2009, 11:58 AM
Crap it is a race to 400 then. I am at 375. I definitely out weigh Derek though. I am right at 193 LB's.

So what say you gentlemen, a friendly internet wager. First to 400?

I have three goals that I am chasing right now. 200 LB FS (I am there) 300 LB BS (pretty close but haven't maxed in a while) and the 400 LB DL. I plan on having them all by the end of May!

It is always fun to have a little friendly competition.

Derek Weaver
04-01-2009, 12:09 PM
I'd say that's a fair challenge Derek.

At the end or October, early November I was pulling 355 x5 or so. MEBB numbers on a clean deadlift, double overhand were lower in the 340's I think.

I've got a long way to go.

Regardless of where my dietary and body comp goals go, working the deadlift should at least make me a better person. And possible help solve world hunger. It's hard to think of something that a bigger deadlift isn't good for to be honest.

Kevin Perry
04-01-2009, 02:50 PM
ahh deadlift competition... perfect as my strongman/oly friend is programing for me... it's on

Derek Simonds
04-02-2009, 06:34 AM
I am not promising pretty but by Gawd I am picking up 400 soon!

Derek Weaver
04-02-2009, 10:32 AM
Flat back deadlifters need not apply.

Kevin Perry
04-02-2009, 12:51 PM
who said it would be pretty? somehow that weight needs to come up right??

Derek Weaver
04-07-2009, 01:01 PM
4/7/09 Tuesday
Haven't updated this in a while. I trained twice last week, High Bar BS, Power Cleans, Presses, Bench Presses, Deadlifts, Chins split up a-b style like SS, or is it the beginner program in PP?

Regardless, things got hectic. On Friday my Dad went to the hospital. They thought it was Vertigo (viral infection in the middle or inner ear), but the way he was reacting to some tests they started thinking he had a minor stroke. That turned into a 3 day hospital stay, lots of crap food, no sleep, more stress than most take in a year, missed work, my dog got sick and had to go to the vet hospital at 11 at night on Saturday (he's got terrier in him and had an anxiety attack according to the vet. who knew dogs had anxiety attacks?) ... but my Dad's alright.

It turned out to be one of the most intense cases of Vertigo you can develop. He's home now recuperating. When he stands or tries to walk he looks like a toddler who's just good enough at walking to not faceplant each time he takes a step. It can take up to 4-6 weeks to fully recover, but we're hoping he'll be more functional towards the end of this week for his sake.

Decided to get a quick workout last night for stress relief.
Front Squat to a Heavy Triple @205
Bench Press to a Heavy Triple @ 195
3 Sets of Chins + Hip and Back Extensions 12-9-6

All weights are "relatively heavy" considering circumstance, mental, physical and nervous fatigue.

I tend to rant a lot in my log, but this one was oddly cathartic.

Derek Simonds
04-07-2009, 06:37 PM
My thoughts are with you and your dad. My dad went into the hospital back in 2006 and I thought it was going to kill me. I know how stressful that can be.

Derek Weaver
04-07-2009, 07:02 PM
Thanks for the kind words. He's doing well. Vertigo is a bitch to have from what I can tell. One moment he'll feel alright, then the next he's seeing double and getting an upset stomach.

By the way, anyone who stops by and reads my log, assuming more than myself, occasionally Allen, Kevin and others... familiarize yourself with the symptoms of a stroke. I work in the health field and am familiar, but still managed to miss what may have been going on. My Dad got lucky it wasn't a stroke, but there are things they can do in the first 3-6 hours that drastically reduce the effects if one does take place.

It's odd thinking of your Dad as invincible and then seeing them sick. It's not a good time. Oddly, I think this whole thing stressed him the least. Time to move onto correcting bad posture, improving lordosis and getting some goals to drop.

Kevin Perry
04-07-2009, 08:02 PM
Best wishes to your dad Derek.

Derek Weaver
04-08-2009, 06:26 PM
Thanks for the kind words Kevin. He's getting better quick. 68 years old, liver transplant recipient, fit as a fiddle even with the pot belly. I think the whole family's nerves have returned to baseline now.

4/8/09 Wednesday
One word today: volume. Not crazy volume, but I wanted a fair amount today and likely Friday as well. Just feel like it I guess. Toying around with a couple of things for down the road.

HB Back Squat @ 235

1-2-3 1-2-3 1-2-3 with 1 minute rest, 2 minutes rest, 3 minutes rest: repeat.
Standing Press @ 115 (too light)

1-2-3 1-2-3 1-2-3 with same rest pattern as above
Zerchers squats 3x5 @135

Did these just to see whether or not I wrote them off too soon. Even with these so light I just don't see the point other than for a Strongman Competitor. The bruises on my elbows and forearms aren't worth whatever my "core" got out of them.

Pull Ups 2x10

GHR 3x10

All in all I think this totaled 83 reps. Nothing insane, but more than the 45 or so from a standard SS session.

Nutrition has been crappy food, but lots of calories, protein in excess of 200 grams/day, carbs likely somewhere around 300-400 grams and fat in the 100-120 range. Lots of calories. 3000+ I weighed 167 this morning with no food in the stomach.

Body should be ready for it when I attack fat loss again starting next week.

Derek Weaver
04-10-2009, 12:36 PM
4/10/09 Friday
Ladders Again
Front Squat @205 for one rung, then 185 for two rungs
1-2-3, 1-2-3, 1-2-3. One minute rest, two minutes rest, two minutes rest again before next rung
Bench Press @ 185 for one rung, then 170 for 2 Rungs
Same as Above
RDL @135 (super light, super slow) 2x10
2 minutes rest
Weighted Chins @ 45 lbs 2xmax
6, 5.

Planks and stretching tonight. Hammies are too tight and my deadlift has seriously suffered. Desk jobs are not conducive to good powerlift numbers.

Scott Clark
04-11-2009, 08:09 AM
Best wishes to your Pops Derek.

Allen Yeh
04-11-2009, 08:27 AM
What caused the vertigo?

Derek Weaver
04-11-2009, 05:01 PM
Thanks for the kind words. He's doing well at this point, just tends to fall over now and then.

Vertigo can be caused a couple of ways. The most common seems to be an infection of the inner or middle ear, usually middle from what the doctors said. It can also be a piece of plaque that comes loose and can screw with things.

Most problematic is that it can be a symptom of stroke, which the doctors thought he had because of some other tests they were doing.

Turns out he likely just had a massive inner/middle ear infection. He's kind of plateaued (sp?) at this point and still needs someone home with him. It can take up to 6 weeks to fully recover and it's likely he'll have another episode within a year, but it could have been much worse.

Allen Yeh
04-11-2009, 05:11 PM
Heres to it not being worse! I'm glad he's alright.

Derek Simonds
04-11-2009, 06:20 PM
Glad to hear that your dad is improving. I just wanted to let you know that tomorrow is DL day. Not that I am going for 400 or anything.... Just thought you might want to know :D

Derek Weaver
04-12-2009, 12:23 AM
Get that 400 and get some video. My 400 lb DL is going to be a long way off. Not enough flexibility, too much time at a desk etc. has really caused a regression.

I'm excited for what you can pull.

Derek Weaver
04-14-2009, 12:50 AM
4/13/09 Monday
Depletion Workout

Incline Bench @115 lbs. 15-20 reps/set + Body Row 15-20 reps/set x6
Lateral Raises (these aren't fun) 20 lbs. 15-20 reps/set x6
Barbell Curl @45 lbs + 35 lb Overhead Tricep Extension 15-20 reps/setx6

All in all, this was about half the total volume needed. Tomorrow I'll do something similar for lower body. Something like Back Squats, RDL's and maybe lunges or something. Then I'll finish it all off with 3/4 Angie.

Going with UD2.0. I figure there's enough variety to keep my diet + training ADD in check and the set up fits decently with my life schedule. Lyle's noted that it's an "OCD wet dream" (recent quote from his forum), and I agree, but it is also a very doable approach. Not easy though.

Either way, I enjoy going this route and I've done well getting ketogenic during past leaning phases due to adherence. I did well on the Anabolic Diet and an ad lib CKD I have done a couple of times.

Calorie counting doesn't bother me much either, I just weigh out my protein source, factor in the fat and since I know what a cup of veggies looks like, I can plug it into fitday. Not necessarily the highlight of the day, but it's not bad for a 3-6 week period.

Oddly, Zone Blocks bother me more than old fashioned calorie counting.

Derek Weaver
04-14-2009, 10:33 PM
4/14/09 Tuesday
Depletion Workout #2
Lower Body
Squat @ 155 lbs + RDL @ 115 lbs, 12-15 reps x3
Bulgarian Split Squat 3x15
Leg Extension + Curl @45 lbs 12-20 reps x6 (hit 20 reps on each set)
Total of 210 reps. I am pretty sure this was enough. I finished with 50 pull ups and 50 push ups for time to help finish depletion for yesterday.

I'll take the "tension" workout up a little on the volume side to ensure full glycogen depletion.

You can go ahead and make fun of me now for the exercises.

I'm just looking forward to the "power"/strength day where I can hit my 5x5 in the barbell lifts and feel like less of a dork.

Feeling good. Got pretty hungry at times. Generated a ~900 (a little over by maybe 20 calories) calorie deficit yesterday and a ~1000 calorie deficit today. Aiming for a 3500-4500 calorie deficit per week as I get better with food choices (too much hidden fat and carbs yesterday for sure, a little better today, but still wasn't great).

Arien Malec
04-14-2009, 10:56 PM
The UD2.0 is fun, but I would love to figure out how to do it without the depletion workouts. Next fat loss cycle, I'm doing the same basic 4 days LC/low carb, 1 day carb-up, 2 days calories approach, but using the SFS protocol for the LC/low carb days.

I found that IF + high protein + very low carb helped hunger even on the low calorie days (I actually found eating enough to be hard -- a can of tuna fish and some nonfat yogurt, and I was done).

Derek Weaver
04-15-2009, 10:52 AM
It is odd how I can get so hungry, and then I'll eat half my protein for a meal and be done. It's kind of boring I guess.

Depletion is important, but the high rep bodybuilding style is tedious. He doesn't really make any bones about it on his forum or in the book either.

I thought about hitting up the metcon + strength or low intensity + metcon finisher that you described in this thread http://performancemenu.com/forum/showthread.php?t=2940&highlight=glycogen+depletion, but I figure CNS burnout could approach faster than I'd like.

Derek Weaver
04-21-2009, 10:08 PM
4/21/09 Tuesday

So..... depleting glycogen really sucks when you do it right. Metcons aren't that bad as going through a 24 set, 12-25 rep/set workout in a 100 degree garage on back to back days.

I did the same workout yesterday as today and it sucks. I'd almost rather do the Hero WODs from CF. Definitely didn't do the workouts right last week for depletion.

Rest day tomorrow, then "Tension" (think HST) with my 5x5 day Saturday.

I joined what amounts to a 30 day walk-a-thon at work. Goal is for a 4 person team to accumulate enough mileage over a month to walk to Hawaii from here in the East Bay Area. We wear pedometers all day to log distance. I figure I should be able to keep up UD2. I'll have been on UD2.0 for 4 weeks by the time the first week of the walk-a-thon is done and may be in for a diet/program break depending on how I'm doing (anywhere from 4-8 weeks is recommended for a break).

We'll see, but things are going alright for now.