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Ryan Brown
09-01-2010, 05:12 PM
8/28 -8/29/10

Rest Days

Ryan Brown
09-01-2010, 05:16 PM
8/30/10

Power Clean 1RM in the AM
Did a power clean 1RM for an exercise science study at the college. I got 225 lbs, a PR. I'm not doing any Oly-lifting tomorrow b/c of this.


Press
45 x 8
65 x 5
90 x 5
100 x 5
115 x 5

OAC
Pull-ups x 5 x 2
Negs x 1L + 1R

I got some pain in my left shoulder while doing these negatives. I've never gotten this pain before. Next time I'll do some shoulder mobility before these and keep an eye on it.

Kroc Rows
60 x 8
60 x 23 L
60 x 25 R

Ryan Brown
09-01-2010, 05:18 PM
8/31/10

Deadlift
135 x 5
185 x 5
230 x 5
265 x 5
300 x 5

Shrugs
135 x 5
225 x 5
275 x 5
315 x 5 x 5

These felt good. I think I'll keep the weight at 315 until I'm getting a little more height on these reps.

Ryan Brown
09-01-2010, 05:20 PM
9/1/10

Hill Sprints
5 Rounds:
~150 m
Rest: walk down + 1:00

I recovered from these much quicker than last week. I'll take it up to 6 rounds next week.

Ryan Brown
09-06-2010, 07:16 PM
9/2/10

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 5

PPPU
(1,2) x 3

HSPU
Negatives x 1 x 6

Back Lever
Inv. Hang > ATBL
6 x :06

Front Lever
Inv. Hang > ATFL
6 x :06

Ryan Brown
09-06-2010, 07:17 PM
9/3/10

Rest Day

Ryan Brown
09-06-2010, 07:19 PM
9/4/10

Squat
45 x 8
135 x 5
185 x 5
230 x 5
265 x 5
300 x 5

BB Complex
PC,PP,FS,GM,OHS x 8

95/105/110

110 wasn't as hard as I expected. I'll go for 115 on this complex next week.

Ryan Brown
09-06-2010, 07:19 PM
9/5/10

Rest Day

Ryan Brown
09-06-2010, 07:23 PM
9/6/10

Power Cleans
(kilos)
50 x 5
75 x 3
82 x 6 x 3

Press
45 x 5
65 x 5
100 x 5
115 x 3
132 x 5

OAC
Pull-ups x 5 x 2
Negs x 1R+1L x 3

Kroc Rows
60 x 8
60 x 30 R
60 x 26 L

Still hitting a PR on the Kroc rows every week.

Ryan Brown
09-07-2010, 10:12 PM
9/7/10

I felt strong today. Bwt is at 169 and I'm looking/feeling quite lean. Probably around 9% BF if I were to guess.

Deadlift
135 x 5
185 x 5
225 x 5
265 x 5
300 x 3
335 x 8

I left a few reps in the tank. Felt really strong on these today.

Shrugs
135 x 5
225 x 5
275 x 5
315 x 5 x 3
335 x 5 x 2

These felt strong today as well. 315 felt lighter this week than last week.

Ryan Brown
09-10-2010, 04:46 PM
9/8/10

bwt 171.6

Rainy day today, so I couldn't do my usual Hill Sprints for metcon.

Metcon
5 Rounds:
20 Double Unders
10 Burpees
20 Double Unders

Rested 3:00 after the first round, 1:00 after all the others

I did each round around 48 seconds. I felt really light and fast, despite not having done a typical "crossfit" metcon like this in months.

Ryan Brown
09-10-2010, 04:47 PM
9/9/10

Took a Rest Day. Chest a little sore from the burpees, so I didn't want to Bench yet.

Ryan Brown
09-10-2010, 04:56 PM
9/10/10

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 3
195 x 6

PPPU
(1,2) x 3

HSPU
Negs x 1 x 6

Back Lever
Inv. Pike > ATBL
6 x :06

Front Lever
Hang > ATFL
6 x :06

As far as the gymnastics goes, the HSPU, PPPU and BL are all feeling very strong. Especially the BL. However, I was almost going to failure on my FL today. It may be that training OAC and FL at the same time is just too much for my lats, but I also realized my tuck is kind of loose in my ATFL. I can tuck it tighter while still keeping my back flat and that brings the intensity back down to where I want it. I think I can continue on my planned progression and just make this change. My plan is to do an 8 week steady-state cycle ala BTGB, using an embedded approach on the FL/BL. I'm on week 3 right now. After 8 weeks, I'll add 1 second to each static hold and I'll progress the sets/reps/progression for the HSPU/PPPU as well. This syncs up with my 4 week 5/3/1 schedule nicely and seems to be working so far.

Ryan Brown
09-12-2010, 07:44 PM
9/11/10

Rest Day

Ryan Brown
09-12-2010, 07:59 PM
9/12/10

bwt 170.6 on an empty stomach

Squat
45 x 8
135 x 5
185 x 5
225 x 5
265 x 5
300 x 3
335 x 5

I started getting some knee pain in my left knee on the patella tendon. It's the same pain that I dealt with in both knees in summer 2009. I'm not sure what causes it but pistols, and the BB complex work I did made it feel better, not worse. And it only hurts when I'm training. Right now, it feels fine. I think I'll pick up a pair of knee-sleeves for when I squat and see if that helps.

Barbell Complex
PC x 8
PP x 8
FS x 8
GM x 8
OHS x 8

95/105/115

Took 5-6 minutes rest between these complexes. I'd like to work up to doing this with 135.

Back Extensions
25 x 10 x 3

GHD Situps
15 x 10 x 3

Ryan Brown
09-20-2010, 06:17 PM
9/13/10

Rest Day

Ryan Brown
09-20-2010, 06:18 PM
9/14/10

Press
45 x 8
55 x 5
70 x 5
80 x 5

Chins
3 x 8

Kroc Rows
35 x 10 x 2

Ryan Brown
09-20-2010, 06:20 PM
9/15/10

bwt: 171.8

Deadlift
140 x 5
175 x 5
210 x 5

Metcon
6 Rounds:
Run 200m
8 Power Snatch, 95 lbs

Rest 1:00 btwn rnds

This was a really fun conditioning workout. I never let go of the bar on the Power Snatches.

Ryan Brown
09-20-2010, 06:21 PM
9/16/10

Rest Day

Ryan Brown
09-20-2010, 06:24 PM
9/17/10

Squat
45 x 8
140 x 5
175 x 5
210 x 5

No knee pain

Bench
45 x 6
85 x 5
105 x 5
125 x 5

PPPU
(1,2) x 3

HSPU
Negs x 1 x 6

Back Lever
Inv. Hang-ATBL-Inv. Hang
6 x:06

Front Lever
Inv. Hang-ATFL-Inv. Hang
6 x :06

Ryan Brown
09-20-2010, 06:24 PM
9/18- 9/19/10

Rest Days

Ryan Brown
09-20-2010, 06:37 PM
9/20/10

bwt 168.8

Press
45 x 6
65 x 5
95 x 3
110 x 3
125 x 7

These reps all felt strong. Maybe could've grinded through
an 8th rep.

OAC
pullups x 5 x 2
Neg x 1L+1R x 3

These felt REALLY strong today. I'm going to keep training negatives like this for the rest of this cycle, and then deload and see if I can pull a full concentric OAC.

Dips
3 x 8
Did these between OAC negs

Kroc Rows
60 x 8
60 x 30 L
60 x 30 R

PR. On to the 65 lb DB next week.

Everything felt strong today. I'm expecting another cycle full of PR's.

Ryan Brown
09-21-2010, 06:34 PM
9/21/10

bwt 169.5

Snatch
95 x 2 x 2
115 x 2 x 2
135 x 2
155 x 2
175 x 2 x 2
180 x 2
185 x 2 (Failed 2nd rep)
185 x 2 (PR)

Dead Lift
225 x 5
250 x 3
285 x 3
320 x 8

Shrugs
135 x 5
225 x 5
315 x 5
365 x 5 x 4

That Snatch PR was sweet. Everything felt really strong again today. I must have my recovery factors in line right now b/c this is what it's SUPPOSED to feel like coming back from a de-load week.

Ryan Brown
09-22-2010, 01:47 PM
9/22/10

Metcon
Hill Sprints
150 m x 6
Rest: walk down +1:00

I can feel that my conditioning has improved immensely over the past month. These 6 sprints didn't knock me on my ass nearly as bad as 5 sprints of the same distance/rest period did just a month ago. I'm impressed with this because the only metcon I've been doing has been Hill Sprints or a short, power biased WOD 1 day/week and then the barbell complexes 1 day/week. Guess it's working.

Ryan Brown
09-29-2010, 04:51 PM
9/23/10

bwt 168.6

Bench
45 x 8
95 x 5
145 x 3
165 x 3
185 x 9

HSPU
neg x 1 x 6

PPPU
(1,2) x 3

Front Lever
hang>ATFL>Inv. Hang
6 x :06

Back Lever
Inv. Pike>ATBL>Inv. Hang
6 x :06

My back lever felt really strong today.

Ryan Brown
09-29-2010, 04:58 PM
9/24/10

bwt 170

Squat
45 x 8
95 x 5
135 x 5
185 x 5
225 x 5
250 x 3
285 x 3
320 x 9 (PR)

No knee pain DURING the set this week. I got some aching in my left knee after squatting my final set though.

BB Complex
PC, PP, FS, GM, OHS x 8
105/115/120 (PR)

Back Ext.
30 x 10 x 3

GHD Situps
15 x 10 x 3

This training session is always the hardest of the week. It's those complexes, man. They just take everything out of me.

Ryan Brown
09-29-2010, 04:59 PM
9/25/10 - 9/26/10

Rest Days

Ryan Brown
09-29-2010, 05:08 PM
9/27/10

bwt 171

Press
45 x 6
65 x 5
90 x 5
105 x 5
115 x 5

OAC
pullups x 8
neg x 1R + 1L x 3

My right arm feels just a little stronger than my left on these.

Dips
3 x 10 between OAC

Kroc Rows
65 x 8
65 x 30 R
65 x 27 L

My progress on these is really evident.

Ryan Brown
09-29-2010, 05:17 PM
9/28/10

bwt 171.7

Clean
95 x 2 x 2
115 x 2 x 2
135 x 2
155 x 2
185 x 2
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1 x 2
255 x 1 x 2 (PR)
260 x 1 (PR)

I could have done at least 5 more lbs. This is the first clean 1RM I've done in over a year.

Deadlift/U]
235 x 5
270 x 5
305 x 5

Did the last set with double overhand hook grip. I think that's the most I've ever picked up with the hook. It hurt the thumbs a bit but it didn't slip at all. I think I'll start trying to use hook grip on my DL's more, at least in my warm-up sets.

[U]Shrugs
135 x 5
225 x 5
315 x 5
365 x 5
375 x 5 x 2
385 x 5
395 x 5

Damn. last week I felt like I could barely make 365 budge for 5 reps. Today I was man-handling 385 for 5 with great bar height. At least up to my navel. 395 was more of a struggle. May go for 405 next week.

Ryan Brown
09-29-2010, 05:23 PM
9/29/10


Hill Sprints were the plan but poor weather drove me inside the gym.

Metcon
Sprint Distance Pyramid
1:2 Work:Rest

-200m Run
:34/1:08

-400m Run
1:13/2:26

-800m Run
2:44/5:28

-400m Run
1:09/2:18

-200m
:28

My conditioning level impressed me today with this workout. I really expected to be hurting on that 800m run, b/c I've been keeping my conditioning time domain REALLY short lately. But, I felt like I had the gas to go hard the whole time. I like the format for this workout. I may do it again, but with more volume. perhaps just do 2 of each distance before moving on to the next.

Ryan Brown
09-30-2010, 04:56 PM
9/30/10

Rest Day

Ryan Brown
10-08-2010, 01:58 PM
10/3/10

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 5

HSPU
Neg x 1 x 6

PPPU
(1,2) x 3

Back Lever
German Hang > ATBL
6 x :06

Front Lever
Pull to ATFL>Inv Hang
6 x :06

Ryan Brown
10-08-2010, 02:00 PM
10/2/10

168.8 lbs

Squat
45 x 8
135 x 5
185 x 5
235 x 5
270 x 5
305 x 5

BB Complex
PC, PP, FS, GM, OHS x 8
105/115/125 (PR)

Back Ext.
30 x 10 x 3

GHD Situps
20 x 10 x 3

Ryan Brown
10-08-2010, 02:01 PM
10/3/10

Rest Day

Ryan Brown
10-08-2010, 02:03 PM
10/4/10

170.1 lbs

Press
45 x 8
65 x 5
95 x 5
105 x 5
115 x 3
130 x 6

OAC
Chins x 8
neg x 1L+1R x 3

Dips
3 x 11
between OAC negs

Kroc Rows
65 x 8
65 x 31 L
65 x 32 R

Ryan Brown
10-08-2010, 02:05 PM
10/5/10

169.1 lbs

Snatch
95 x 3 x 2
115 x 2
135 x 2
155 x 1
175 x 1 x 2
185 x 1
195 x 1 (PR)
200 x 1 (F)
200 x 1 (PR)

Deadlift
225 x 5
270 x 5
305 x 3
340 x 8

Shrugs
135 x 5
225 x 5
315 x 5
385 x 5
395 x 5 x 2
405 x 5

Ryan Brown
10-08-2010, 02:07 PM
10/6/10

Rest Day

Blew off my conditioning and took a nap instead.

Ryan Brown
10-08-2010, 02:10 PM
10/7/10

171.1 lbs

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 3
195 x 8

HSPU
Neg x 1 x 6

PPPU
(1,2) x 3

Back Lever
German hang>ATBL>Inv. Hang
6 x :06

Front Lever
Pull to Inv. Hang>ATFL>Inv. hang
6 x :06

All the gymnastics stuff is feeling really strong. Next week I'm deloading my gymnastics progressions then I'll add some time to the isometric holds and run through the embedded progression again.