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Stephen Brown
09-02-2008, 08:57 AM
Sept 1:

6'2"
203 lbs
12% bf

Squats:
165x5x3

Press:
105x5x3

Pullups:
BWx3x10

Power cleans:
135x1x5

planks:
1x2:15
2x1:15

Stephen Brown
09-02-2008, 08:58 AM
Sept 2:
Slight soreness in legs, tight back

Easy 10 mile road ride

Stephen Brown
09-03-2008, 02:16 PM
Squat:
175x3x5

Bench Press:
170x3x5

Deadlift:
205x3x5

Pendlay Rows:
135x3x5

Planks
1x2:30
2x1:30

Stephen Brown
09-05-2008, 07:22 AM
Squat:
185x3x5

Press:
115x3x5

Pullups:
bwx3x10 - will begin adding weight next wo

lateral planks:
rightx1x1:05
leftx1x1:05

front plank:
1x2:00

ryan mac
09-05-2008, 08:52 AM
Whats the game plan? I'd like to know some details of your program. You spoiled me on your last go 'round.

How long is this cycle?
What are you calories going to look like?
How are you incorporating your riding?
Do you have some master plan that this cycle will benefit?

Good stuff mang. Keep it up.

Stephen Brown
09-05-2008, 01:16 PM
I don't really have a goal as far as how much I want to be able to lift. I do plan on continuing this lifting schedule for 4 weeks and see what that gets me, we'll see. I am reducing my bicycle miles to only about 40/week for that time which will be done between lift days on the road, and Saturdays off-road.

Below is a link that shows what I think is an average day for food intake. I'm not tracking this daily, though I am hooked on Paleo eating and don't think I'll be changing much in the future. (My food log says soy milk, I couldn't find almond milk)
http://fitday.com/fitness/PublicJournals.html?Owner=StephenBrown

My master plan is to get stronger and look better at the pool. There, I admitted it, vanity is a big player here:o . And since Z (my son) is getting so active, I want to be able to keep up with him for as long as possible whether cycling, skiing, running, whatever. Plus, the wife is on her own PP plan and it is really motivational to do this as couple.

Closer to the holiday season (halloweenish), I will be increasing my riding a lot as I plan on doing some mountain bike events in the spring, the http://www.ouachitachallenge.com/ for instance (not single-speed), and maybe some TMBRA stuff. Z has mentioned wanting to race bikes, so I'll get him in the kids cup and we'll do it together.

Most of all, heavy lifting it turns out is pretty fun. As long as its fun, I'm in.

Gant Grimes
09-05-2008, 01:41 PM
My master plan is to get stronger and look better at the pool.

I'm picturing Barry Gibb with a 6-pack.

Welcome to PM, Stephen. You already have a ton of progress under your belt.

Stephen Brown
09-08-2008, 08:15 AM
I'm picturing Barry Gibb with a 6-pack.

Welcome to PM, Stephen. You already have a ton of progress under your belt.

That's funny, and not far off except my mane is a little thin up-top these days. Thanks for the compliment. Its good to have the support I've had.

Stephen Brown
09-08-2008, 08:33 AM
Saturday September 6.

mountain bike ride approx. 17-18 miles. Medium intensity with hard efforts on climbs. Dinosaur Valley State Park is greatness.

Today (Sept 10)

Squat:
195x3x5 - very hard to complete final set. (left arm numbness after second set, had to use bar pad for third.) might be necessary to repeat this weight next wo?

Bench press:
175x2x5
175x1x3 (fail) will cycle back to 170 next bp day, sept 12.

Pullups:
10x3x6 - incredible what adding 10lbs will do. last couple of reps were very hard and I just barely got my chin over the bar.

Pendlay rows:
145x3x5 - these are fun, glad I learned about them.

20 pushups.

I feel as though I am recovering well. I feel little soreness relative to the amount of effort it takes to push the weight I am at. Sleep is solid, averaging around 7 hours/night. Slight gain of fat around mid-section. The love handles are the last to go and first to return, will monitor cheat foods more closely.

Stephen Brown
09-10-2008, 08:12 AM
Squat:
195x3x5 - Repeat weight from Monday. Will go to 200 next WO.

Press:
120x3x5 - Difficult but look forward to 125.

Deadlift:
225x3x5 - Will likely progress for a while on the weight, but still feel like I need tp practice form.

K2E's:
3x10

Pushups:
2x20

Stephen Brown
09-11-2008, 08:37 AM
Easy 10 mile road ride

-slosh pipe 100 yard walk/zercher - (the neighbors must think this is the craziest thing ever but its fun.)
-20 - 50lb gravelbag clean to shoulders (also fun, got backpack at army surplus store, home depot didn't have sand so I got a bag of gravel instead)

-slosh pipe 100 yard walk/zercher
-20 -50lb gravelbag swings

-slosh pipe 100 yard walk/zercher
- 20 -50lb gravelbag high-pulls

seems more like play than working out, but I can feel it now.

Stephen Brown
09-12-2008, 07:50 AM
Didn't much feel like going to the gym today, but I did. I am still sore from DL's on Wednesday and my whole body feels stiff. I think maybe the gravelbag swings are responsible.

Squat:
200x3x5

Bench Press:
170x3x5 this weight was harder than I remembered from the last time I did it 9/3, but I completed all reps.

Pullups:
3x10 very difficult to finish last set

Front planks:
3x1:30

Stephen Brown
09-13-2008, 04:45 PM
21 mile mtb ride, DV. high pace with few breaks. felt great amd fininshed strong. a few minutes after ride, thighs got very sore.

Stephen Brown
09-15-2008, 08:50 AM
squats:
205x3x5 - hard to complete final set, my body got forward on the 3 rep and I had to take a step forward but finished last 2 reps after refocusing. will attempt 210 Wednesday.

press:
125x3x5 - feel good about 130

pullups:
10x3x6 - the 10 lbs was much easier this time, will try 15lbs next Monday.

Pendlay rows:
145x3x5 - will increase weight next week

pushups:
2x20

Stephen Brown
09-17-2008, 08:55 AM
Fighting a sinus infection and have had very poor sleep and breathing for 2 nights and am very tired. I decided to do my workout, but scale back and try to get back to progression next time. Come on drugs, do your thing.

Squats:
185x3x5

BP:
155x3x5

PC:
135x3x5 (Surgery related mobility problems in right wrist causing problems with catch. might stay at this weight for a while and see if flexibility will improve.)

pushups:
2x25

Stephen Brown
09-20-2008, 04:39 PM
Feeling much better than Wednesday but have missed a lot of sleep. Breathing is back to about 75%.

Sept 19:

Squat:
195x3x5

Press:
120x3x5

Pullups:
3x10

Practice catch for cleans:
45x15

Extremely bastardized tic-tocs:
2x20



Today. Sept 20:

Easy paced 17 mile mtb ride, DV. Agressive on hills but easy pace overall. Felt slight discomfort in quads that feel as if from squatting.

Stephen Brown
09-22-2008, 09:37 AM
Squats:
205x3x5

BP:
175x3x5

Pullups:
10x3x6

Pendlay rows:
145x2x8

Planks:
3x1:30

Stephen Brown
09-24-2008, 08:03 AM
Squats:
210x3x5 hard on final reps but did all reps, tipping forward slightly, will work on staying back on heels

Press:
130x3x5 very happy to lift this weight, I thought that this might be where I fail and reset but I believe I can do 135 succesfully

DL:
245x3x5 very heavy, I'm glad I only DL every other week.

K2E's:
2x10

Pushups:
2x20

Stephen Brown
09-26-2008, 10:47 AM
Had the rare chance to lift with the wife today. It was good.

Squats:
215x3x5

wife: 125x3x5

BP:
180x3x5

wife: 70x3x5

Pullups:
3x10

Clean catch practice:
45x15

dumbell power snatch:
both arms:
25x2x10 as fast as I could

Planks:
front: 2:00
r-l: 1:10

Stephen Brown
09-29-2008, 08:29 AM
Sunday - 9/28

Hard 15.7 miles @ Cle


Monday - 9/29

pulled something in right calf taking step up from garage. very strange, maybe I didn't stretch properly after ride yesterday. Feel very tired, and not well recovered, in general, from ride yesterday. Did not squat today because of calf pull.

Cable lat rows (really don't know what they are called)
80x2x10 (each side)

Press:
135x2x5 - barely made last rep, will push next set
Push Press:
135x1x5

Pullups:
3x5

Pushups:
2x20

Not very inspired today. In addition to being tired, I am feeling bored with the PP schedule I am on. I plan on picking up my bike miles by riding to work. I will keep my lifting schedule through 10/10, then begin doing CF WO's on Wednesdays.

Stephen Brown
10-01-2008, 10:03 AM
Tuesday Sept 30

1 mile run, didn't time it but ran as fast as I could the whole way while trying to maintain correct foot-strike position.

slosh pipe:
100 yard OH walk
150 yard Zercher walk

50lb gravelbag shoulder cleans:
2x10 both shoulders

ring pullups:
1x10

pushups:
2x20

Stephen Brown
10-01-2008, 10:06 AM
Squats:
215x1x5
215x1x2 (fail at 3)
did not attempt again

BP:
135x1x10
145x2x10

PC:
135x10

dumbell power snatch, both arms:
30x3x10 as fast as I could, not timed


Pushups:
2x25

Stephen Brown
10-03-2008, 08:21 AM
Squats:
215x3x5 Completed all reps, but just barely. Thinking I should cycle back to a lower weight.

Press:
135x1x5 Barely finished all reps. Like with my squats, I think I will cycle back to lower weight.

Pullups:
2x12
1x6

Pendlay Rows:
145x3x8

Pseudo planche pushups:
3x20 Surprised I was able to go straight through these. Will continue to vary pushups.

Stephen Brown
10-06-2008, 12:03 PM
Sunday 10/5

20 mile mtb ride, Tyler SP. Went as hard as I could, while still allowing for recovery on flat sections. Sore at end of ride and ready to be done for the day.

Today 10/6

Squats:
185x3x6

BP:
135x3x8

Pullups:
10x3x6

Windmills:
25x3x10 (both arms)

semi-pike pushups:
3x20 (had to do last 20 in 2 sets of 10)

Stephen Brown
10-08-2008, 09:38 AM
Squats:
190x3x6

Press:
115x3x6

DL:
255x3x5

Practice power snatch:
45x1x15 - shoulders getting much more flexible

OHS practice:
45x1x10 shoulders getting more flexible but still awkward. my wife is way better at these than me, the pressure is on.

K2E:
3x10

Stephen Brown
10-10-2008, 08:21 AM
Squats:
195x3x6

BP:
145x3x8

Pullups:
3x12 - cheated on final set, but completed all reps

3 sets of:

45lb dumbell
one arm dumbell pc/press (5 reps each arm)
one arm power snatch (5 reps each arm)
dumbell swings (10 reps)

Stephen Brown
10-15-2008, 09:46 AM
Monday 10/13
didn't feel like getting out of bed, skipped WO

Tuesday 10/14
Biked to work, first time in a couple of months. Weather is perfect and it felt great to spin again.
30 mile round trip

Today 10/15
WOD posted on Dallascrossfit.com
800m Run
7 Rounds of:
135# Push Jerk, 7 reps
15 Pull-Ups
800m Run

Completed first 800m run and 5 rounds then had to stop because I was about to hurl. Yuck. I forgot how hard CF is.

Stephen Brown
10-17-2008, 08:27 AM
Thursday 10/16
Biked to work - 30 mile round trip


Today 10/17

Couldn't really be more unmotivated this morning, but went to gym anyway.

BP:
135x3x10

45lb dumbell
one arm dumbell pc (10 reps each arm)
one arm power snatch (10 reps each arm)
dumbell swings (10 reps)

Burpees tp pullups:
3x10

Stephen Brown
10-20-2008, 09:17 AM
Saturday 10/18

60 mile road ride, Springtown. Lots of out of saddle time.

Today 10/20
Legs feel heavy but not sore.

Squats:
135x5
185x3x6
195x1
205x1
215x1
225x1
235x1

No real plan doing it this way, it was just fun at the time. Legs felt better as I went.

Press:
115x5
135x1x5
Push Press:
135x2x5

Pendlay Rows:
135x3x8

K2E's:
1x10
2x5 shoulders said stop

Incline crunches:
2x35

Felt like doing more but had no more time.

Stephen Brown
10-22-2008, 08:20 AM
Tuesday 10/21

4 rounds of:
1/4 mile run
25 pushups

Biked to work - 30 mile round trip

Today 10/22

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 7 rounds.

Gant Grimes
10-22-2008, 09:24 AM
OHS practice:
45x1x10 shoulders getting more flexible but still awkward. my wife is way better at these than me, the pressure is on.

Do some shoulder dislocates and other flexibility work to warm up for these. When you get in the right position, it will almost feel like it "locks" in. Once there, try to pull the bar apart as you shrug it up.

Stephen Brown
10-27-2008, 07:42 AM
Thanks Gant, will do.

Thursday 10/23

1 mile run
600m slosh pipe zercher hold (cheated - need to refill evaporated water)
50lb gravelbag lateral throws 10 each side
ring dips 3x5 not pretty, but done
ride to work - 30 mile round trip

Friday 10/24 slept in
weekend - no rides, 5k walk with son

Today 10-27

took a little longer doing warmup, including shoulder dislocates

Squats:
205x3x5
215x1x2
225x1x2
235x1x2
245x1x2

Press:
105x3x5
115x1x5
125x1x5
135x1x5
145 fail (pushed it overhead)

Deadlift:
215x3x5
225x1x5
235x1x5
245x1x5

Planks:
3x1.5 min

OHS practice - much better, was more able to keep elbows locked out. used dowel then 45lb bar.

Stephen Brown
01-05-2009, 02:02 PM
Took December off of the bike and only 1 workout per week. Was a good break but am ready to go again. Did some drinkin and ate what I wanted, though non-paleo foods have lost a great deal of appeal for me so I didn't gain significant weight which is great, but my endurance is toast.

207 lbs.

January 3:

95 lbs
5 thrusters
7 hang power cleans
10 sumo deadlift high-pulls

6 rounds plus 5 thrusters in 20 minutes. (Completed 7 rounds-10/21/08)


January5: considerable soreness from saturday wo.

power snatch: 75x3x10 - as fast as my lungs would allow, harder than I thought it would be
BP: 115x1x10 intended to add weight progressively for more sets but felt something not good happen in right pec that bothered me enough to stop. didn't feel overweighted, just the pain.
PU: 3x10
Back extensions: 3x35 no reason for 35 reps, just happened that way.

Stephen Brown
01-07-2009, 08:19 AM
As Many Rounds as possible in 10 Minutes:

3 Clean and Jerk @ 115lbs.
100m Run

Completed 9 rounds + 3cj's.