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Daniel Mays
02-08-2009, 02:38 PM
My final season of contact hockey is coming to a close. At first I was disappointed that I wouldn't have an outlet for my "rage," but after doing Crossfit for awhile I have found a new sport, Olympic Lifting! So that worked out well. Posting log over here as I think it is a bit more in line with the goals of this website.

Goals for completion by the end of 2009:
120 KG Clean and Jerk
Learn how to actually Snatch

Current, February 8th 2009- Body Weight 75 kg
91 kg Clean
80 kg Jerk(haven't done this since doing Starting Strenght)
155 # Press
315 # LB Backsquat- Going to start learning the High Bar
245# Front Squat
365# deadlift


The Template- Although I like to Olympic lift, I also like generally being in good shape, so I am going to keep 2-3 workout of the days a week from my affiliate in my training (none over 20 minutes, but not all under 10). I am 22 get good rest and nutrition so I believe that this shouldn't be too much for me to handle. I am doing this to eventually work into the Catalyst Athletics work outs of the day, but I think I can get some strength and technique linear progression due to me being a novice.


Strength Outline:

Sunday
HB Back squat 3X3
Press 3X3
Weighted Chinups (spring break is coming up soon :rolleyes: )

Tuesday
Clean and Jerk- 2 or 3 Heavy singles or 2 sets of heavy doubles
Front Squat - 3X3
Workout of the Day

Thursday
Snatch Practice
Incline Press 3X3
Weighted Pullups/ Pullups max
Snatch Grip Deadlift or Deadlift 2X3
Workout of the day

Saturday
Snatch Technique work
Clean and Jerk go for PR
Snatch

Workout of the Day

I will probably try 3 weeks of this, with a 4th week of half intensity. I will attempt to get new PR's on core lifts(FS, BS, DL) every time and on the C+J on Saturday. I think I can do this for maybe a month or two with success, and by then move to the CA workout. Any tips or suggestions are appreciated.

Sunday 2/08/2009

Front Squat
225x3x3
205x3

Press
115#x5
125#x3
135#x3

Weighted Chinup
25#x5
50#x2
65X1X3
25#x7

Beatup after tackle football Friday and Hockey on Saturday, but feeling good about new journey into strength!

Derek Weaver
02-08-2009, 04:05 PM
Looks good. Beware of those longer metcons though. 20 minute efforts are good for sustained power, but not necessarily good for max power output.

Welcome to the forum!

Daniel Mays
02-08-2009, 05:07 PM
Although not in chronological order, I'd like to post this Workout so I have record of it when I look back on this log

Krispy Kreme Challenge
2 mile run
12 dough nuts eaten
2 mile run home
Official time- 43:22

Placed-
170/2026

Daniel Mays
02-10-2009, 03:59 PM
2/10/2009

Clean and Jerk
60 kg x 2
70 kg x1
85 kg x 1 PR on the jerk!
95 kg x 2, Fail on both Jerks, cleans very powerful and good! Practice Jerks and I'll be fine, basically was push pressing. 2nd Jerk was locked out and lost it as I tried to recover from the split. Need to just brush up on these.

Then.
Front Squat
Rushed due to 5:00 WOD starting
71x3
100x3
111x2(thought this was 232(105), but actually 244#) Still getting used to the kilograms. Still, happy with this progress.

Notes- Front squat need to differentiate from Low Bar back squat. I drive with hips, need to drive up with heels and chest up, anyone have any advice this is greatly appreciated!!! Jerk, just gotta get the motor pathway back down and get aggressive jumping under that weight. Have 100 KG on clean easily next time up, might have had it tonight, things going well.

Added in about 700 cals of peanut butter in along with 8 carb blocks post work out. Going to eat pretty big and clean on work out days, and about 20 blocks with some extra fat on rest days.

Met-Con

4 rounds

15 95# sumo high pulls
10 tire jumps 26"
400 m run

11:44. Done IMMEDIATELY after my last set of front squats so it wasn't my best effort, but I was out of breath, and it was still a pretty fast time for the affiliate(not the fastest). I'm ok with met-con suffering a little bit when coming directly after lifts. Next time will try to finish with about 10 min before class so my muscles can rest up a little bit between efforts. Great day today!

Daniel Mays
02-12-2009, 04:11 PM
2/12/2009

Deadlift
275x3
325x1
350x3* PR
315x1

Couldn't get to a bar for overhead press, so going to do
3X5 Handstand Pushups later tonight

Weighted Pullups
25x5
40# 3X3

Tabata Row- 8 intervals, 20 seconds on, 10 seconds rest
961 m overall

Aimee Anaya Everett
02-12-2009, 04:36 PM
AS Derick said, 20 minute metcons will be too long after strength work. Try to keep them under 10 minutes. Also, if strength gain is what you are after why not start the CA WOD or Mike's gym WOD? These programs are designed to get stronger.

Daniel Mays
02-12-2009, 05:24 PM
Aimee,

I appreciate your concern. I am kind of in a unique situation where I can't always get out to my affiliate due to projects and Homeworks from college. I don't have access to bumper plates aside from the affiliate and can't mentally use proper form when I am afraid of dropping the metal plates in my university gym.

This little schedule I set up allows me to be flexible and use the university gym for some workouts. I realize that I am not smarter than the people at CA and Mike's Gym, but I do believe that I can eke out some linear progress on my lifts for about 4-6 weeks. After that I am definitely planning on hitting up the CA workout of the day. If after a couple weeks I am just bombing out and not progressing on lifts and overall strength I will admit my folly, get serious about access to my bumper plates, and pickup the CA workout of the day immediately.

Thanks for the response

Danny

Daniel Mays
02-14-2009, 08:34 AM
2/13/2009

Club Ice Hockey Game- NC State University

NC State Vs. UNC-Charlotte

Loss- 5-8

Last regular season game of my career. Our team had some coaching and personality problems so we didn't make the playoffs. Scored a goal on a breakaway while simultaneously having my stick slashed in half, was a fun way to end the regular season. This is what the training was all about. My breakaway goal was definitely made possible by Crossfit and my increased strength as I dusted everyone to a loose puck and took it straight to the net. I also played half the game and kept up the most intensity on the team. Two Assists one goal and 4 or 5 big hits, a good finish.
.

Exhibition game Today at 4:30, we play those dirty scoundrels from UNC-Chapel Hill. Should be a good game and hopefully I can finish off my last game with a couple more hits and goals.

The training works very well! Happy training and remember to use it for something fun now and then!

Danny

Daniel Mays
02-15-2009, 07:16 PM
Danny

Daniel Mays
02-16-2009, 03:55 PM
2/16/2009

Workout at affiliate today was cleans and front squats so I decided to head out there for my Tuesday workout today. Also picked up a pair of Do-Win lifting shoes from one of the guys, had to get used to them, but they definitely work better than chucks.

Clean
132x3
176x2
201x1-Power clean
222xfail
222x1 *Pr 13 lbs/6 kg*

132x6- form work

need to work on hitting full extension. Just saw the video of Mr. Burgener (hope thats spelled right:rolleyes: ) telling everyone to be patient and hit that full extension. Both times I did not get under the bar quite right, had to really muscle out the squat on the clean that I made.

Full hip extension, practice full extension on lower weights and also dropping under on lower weights.

Front Squat
132x3
201x3
231x3* PR for 3 reps

Legs tired after the cleans a bit, hit a PR. Hit PR's every workout on FS and Cleans for last 3 weeks. Going to take 4th week down a notch and work on form next week then do another one three week cycle of PR's again.


Met-Con
Borrowed from one CA short workout I did and really liked, modified a little

200m row
10 80# kb swings
300m row
15 80# kb swings
400m row
5 burpees

~5 minutes

KB swings to head or a little higher, but not the full swings due to heavier weight. Got the heart pumping good.

PWO Meal

1/2 lb 73/27 burger meat(I think you get bonus calories for less money!)
6 slices of bacon
2 bananas
1 cup grapes
1 green apple

Ketchup and mustard on the bacon and burger meat to make it almost like a thickburger except better :D, Next time I'll throw an onion in there and really won't know what to do with myself.

Love being back on my diet. Any suggestions and comments appreciated!

Train hard and have fun!!!
Danny

Daniel Mays
02-17-2009, 03:05 PM
2/17/2009

Fran

5:15

Had to use pullup bar near wall, so kips weren't solid and had arm fatigue on 15 and 9 set of pullups. Still, good time, hopefully I'll hit this one day at my affiliate soon and crank out sub 5!!! Rest tomorrow and one more pulling PR on Thursday then it's time for my half speed week :)

Happy Training
Danny

Daniel Mays
02-19-2009, 03:33 PM
2/19/2009

Deadlift
135x5
225x5
315x1
350x1
360x3(PR FOR ONE REP, let alone 3)
335x1

Would have done another workset, but had to spot a friend maxing on squats and lost focus, still, PR on one RM with 3, and don't want to over do things. Got all my deadlift Pr's for this month cycle!

Weighted Pullups

20x5
35x5
35x5
35x4
5


GH Situps
15
25#x8
25#x8

1000 Meter Row
3:46, always hard after deadlifts, got the blood flowing. Good day, off to enjoy my Jumbo Goodberry's anabolic Vitamin I(Icecream).

Ryan Brown
02-19-2009, 07:32 PM
Congrats on the DL PR.

I may be the only person on these boards who caught the Goodberry's reference, seeing as how they have no locations outside north and south Carolina.

Daniel Mays
02-21-2009, 09:39 AM
Got Greedy and knew I shouldn't have. Tried to work up to a 105 kg clean. Got to 95 and just could barely handle it. Knew that rest is what I needed. Going to rest sunday with a 3,000 m row. Did the Suffer on Saturday workout and finished 1st at the affiliate (not all the badasses were there) so the short met-cons do work for longer efforts also.

Relax for all of next week. Dial in form. Eat good. Keep it simple, don't overreach and come back and crush some weights the following week.

Daniel Mays
02-22-2009, 11:24 AM
2/22/2009

High Bar Squat

Really practiced form.

45#x10
135x5
185 3 sets of 5, Hammies hitting calfs every rep. Had to really work on keeping lower back flexed, back a little sore, but not hurt like it used to when I didn't have the flexibility.

Shoulder Press
Since I haven't really hit arms too much this last week, went for a PR today to officially end the week.

95x5
125x3
135x3
145#x3(PR!)- Went up pretty easily. Didn't do much over head pressing past couple weeks, but 2 days a week hitting HSPU's really helping I suppose. Going to keep these in when I'm feeling fresh during the week.

Row 3000 Meters

Took it easy, little bouts of sprinting and a 300m sprint at the end. About 13 minutes total time. Just to get the body moving.

james forshaw
02-25-2009, 11:41 AM
Looking strong, Dan. I read through your goals, and I think your back and front squats and deadlift goals will be reached comfortably within this year. 120kg CJ will be a feat, but never say never!
Thanks for the input, there seems to be much less over here than on the CF forums. Having said that, it's only been about 5 weeks. Good to read that you're going to max depth on the squats, it really makes a huge difference.

Daniel Mays
02-25-2009, 05:16 PM
Warm down day-

Tried to set a PR on the 500m Rower

Was going well, but at around 200 m in the straps were just OFF, had to stop and reset, then reaccelerate.

1:38, o well, I'll use the new rowers next time and rock out my sub 1:30.

Front Squat

Form, Chest up!!!

135x8
135x5
155x5

Muscle Clean
135

Worked on really bringing it into my hip girdle. Good pup, almost got it over my shoulders a couple times. Metal plates so didn't want to practice squat cleans.

Nice to get the blood flowing. Thanks James for the feedback. Well, If I can keep on hitting 3-5 kg PR's on my cleans (yea right : )) we'll see. Got a whole 10 months left to get it and I'm going after it. Less feedback over here but it seems to be a bit more helpful than on some other forums. Thanks for checking in.

Danny

Daniel Mays
02-27-2009, 11:21 AM
Fran At Affiliate. Was well rested and really wanted to hit a legit fran. Time from 2/17/2009 was probaby more like 6:15.

Did it today as Rx

5:07. Man I felt like I got HIT by a truck.

Tried working on snatches after, as that was the official WOD.

Worked up to 105. Got a more solid landing position, couldn't lockout very well to do a full squat due to fried shoulders. Good day. Spring Break starts today, one week of snowboarding commencing Monday!

Daniel Mays
03-01-2009, 12:26 PM
Worked out in my room at apartment. Just to get the lungs going.

Max rounds 7 minutes
3 HSPU's
3 55# kb snatch each arm
5 burpees
3 rounds

After 3 rounds HSPU's were just not happening, all exercises hit shoulders. so switched it to

3 55# kb snatch each arm
5 burpees with 15" vert jump

4 rounds of this.

Snatches are extremely taxing with the bigger boy bell.

Train hard,

Danny

Ryan Brown
03-01-2009, 01:45 PM
That is a heavy KB snatch.

We just got hit with a TON of snow today. Should be good for your spring break.

Daniel Mays
03-01-2009, 03:48 PM
Yeah. Just got a 30 second L-sit on my computer chair. Tough stuff! Gonna get a vid so you guys can tell me if my L-sit is actually one.

Ryan,

We were going to head out today, but roads were closed and things! I'm really stoked, bright and early tomorrow morning. Also looking forward to some heavy deads and cleans.

Train hard,

Danny

Daniel Mays
03-05-2009, 05:27 PM
edit

Daniel Mays
03-06-2009, 04:19 PM
Deadlift

135x7
225x3 (Hand hurt like a BITCH where I have a pulled callous, but it decided to behave after this set)
315x .5
315x1
365x1 New Pr
375x2 New Pr for both. Previous max was 360.

Then I did a modified Jackie because the gym was closing.

500m
50 thrusters 45#
Couldn't find a pullup bar fast enough to knock out the pullups

500m - 1:41

Overall time ~4 min. Tough workout! Gonna try the RX when I have more time.

Happy Training

Danny

Daniel Mays
03-12-2009, 06:17 PM
Deadlift

135x7
225x5
315x3
375x1
385x1 PR- 30 lbs in 6 weeks, my program seemed to work well at least. Almost had 2, broke floor but couldn't get it going. For one could probably get a little more, and was more mental today than physical.

Weighted Chinups 5 on the minute 30 #
4 rounds
3 with weight 2 w/o on last set

row 1000 meters: 3:45.

Weighted planks up to 135# for 30 seconds.


Overall changes from my program outlined:
Deadlift: 355-385
Weighted Chin Max: 55-75#
Pull up : 50 #-65#
Clean: 185(power clean)- 222#
Snatch: 95#-110#(This must change)


Clean was more of a function of using bumpers and just getting under it, but still, improvements nonetheless. Fun little program with less days in the gym. Looking forward to using a program built by the experts that will push my weaknesses a little more.

Daniel Mays
03-14-2009, 09:01 AM
3/13/2009

Decided to hit the gym one last time Friday before starting PM workout Monday.

Press

Worked up to a heavy single.

NAILED 160#, which is 1x BW. Happy about that!


Front Squat
185x3
205x3
225x3
235x3 (PR!)
240x2 (almost 3!)

Good day all around, tore it up on some 40 second on 1:40 second rest rowing intervals to finish it off.

Later

Danny

Daniel Mays
03-16-2009, 04:08 PM
First Day on PMenu Workout. Started on Bulgarian Cycle week 1.

Heavy Single Snatch

Worked up to 121#, more of a power snatch. OHS is limiting factor on this, it was easier to Power Snatch it than it was to do a single OHS after getting it up there. OHS going to get some action.

Clean and Jerk 85% 1x2

Used more sets near 85% to get practice. Really got under jerk MUCH better this time. Felt much easier to hold out when I dropped just about 4-5 more inches. Better reception of bar, but still needs work.

135x2
145x2
165x2
175x2


FS Heavy Single
155x3
222x2
231x1
253x f, got it up a couple inches but legs just seemed tired, probably from prior exercizes.

Planks
Front-, both sides, 3 sets of max. Challenging, got my form really dialed in, elbow actually was getting fatigued holding me up before abs went out.

Daniel Mays
03-17-2009, 04:11 PM
Muscle Snatch Heavy single- Got 121#, same as snatch, good to know I got some in the tank once I get my form down. 2 OHS on top at 121# felt much better, just gonna be patient and keep drilling it.

165# C and J x 3 reps. Felt real good

3 Snatch 112#. Swinging bar forward so had to catch in power stance, working on form every day, 95# I had much better form, and as OHS catches up should be great!

20-15-10

PushBall
Pullup

3:45. Shoulders just giving out :)



Danny

Daniel Mays
03-18-2009, 05:10 PM
Snatch up to Heavy single

134#. Power snatch, but I was much more confident at 110 and 121#. Working Overhead Squats before snatch from now on as that is limiting factor I feel. My pulling power is way higher than 134#. Still, PR by 29# from before Monday, Love PM workouts.

Clean and Jerk

185# x 2- 2nd Jerk was tough, amazing how tiring it is to do two squat cleans even though this isn't that heavy


FS Heavy Single

250# PR, leaned forwards, biceps paid for it, but pushed through and got it up


Met-Con was
4 rounds
200m row
10 KB cross chops(5 each side, switched from up and down each round)
Around 4 Minutes, man these are doozies!

Daniel Mays
03-20-2009, 05:28 PM
3/20/2009

Warmed up with snatch practice up to 95#. 5 singles at 95#

Snatch Balance
95#x2x3

Still have to work on getting UNDER the bar, but it is getting better.

Power Snatch
115# x 1 x 3

Clean and Jerk
185# 1 x 3


No pullup bar for metcon, 15 KB swings 55#, 5 max effort jumps(no box worked out at home)

about 2 minutes.

Daniel Mays
03-21-2009, 11:01 AM
Heavy Clean and Jerk

200# PR, Jerk was a bit of a pressout, still gotta work on GETTING under


Heavy FS
Worked up to 225# then jumped to 265# and failed, was just weary after all the snatches and general lack of sleep.

L-sits on my computer chair 3 sets of 30 seconds each

Still, glad I made it in to the gym.

Daniel Mays
03-26-2009, 03:43 PM
New PR on FS, calf to butt
3/26/2009
275#

Snatch Grip Dl's up to
225x3

OW My thumb hurts hookin' these

getting faster on the rower every day.



Danny

Daniel Mays
03-30-2009, 06:47 PM
1. Training
2. Getting a Job
3. School Projects

Going to follow the novice program outlined in Olympic Weightlifting due to the fact that I think I am a novice and this program seems to be a bit more what I need. Going to add in the given PM extra each day on top of the workout in the book.

3/30/2009

Clean and Jerk
205(PR)

Clean was very easy, getting more patient with the 2nd pull and more aggressive with the 3rd pull. Still need to work on the Jerk to really get the weight up high

175x1x3

Snatch

Working back in, rusty from taking 1 and a half weeks off
112 x 1 x 4

Getting it back

Max Pullups
21
10
22


3 rds
row 400m
10 push press 115 #

No time, but row was around 1:50 and push presses were unbroken.

Daniel Mays
03-31-2009, 02:21 PM
3/31/2009


HB Back Squat

205x3
225x3
235x3
240x3
245x3

These felt much better than they used to. 245 x 3 was easy, just easing into the new exercise.

Push Press
135x5
140x5
150x5
145x5
135x5

Really focused on leg drive, felt good. Great arm exercise!

Snatch Deadlift
135x3
225x2

These KILL My hand when I hook, any suggestions?

Good Workout, going to do some burpees later tonight to get some cardio in,

Stay Strong

Danny

Daniel Mays
04-03-2009, 07:23 PM
4/3/2009

Warmed up with overhead squats, 95# for 5 reps, working these up slowly.

Power Jerk
95x5
145x5, felt really good getting under these, better than the split jerk

Snatch
95x4
112x1x4

Clean and Power Jerk
145
165
185
195
170
170


Max Sets pullups
21
15
22

4 40 yd sprints with 10 burpees at the end, 3 min rest between efforts.

Felt much more comfortable with the Power jerk, going to try to get this skill down. Could have maybe gone higher but was wanting to get the skill down, rather than the weight.

Daniel Mays
04-06-2009, 07:44 PM
Been Lazy loggin, going to fix that.

Notable PR's of late

FS 241x3

4/06/2009
Doing jerks separately so I can focus on them only since they are about 20 lbs behind my clean.

Jerks, practice
115x3x2
155x3
185x2
185x1
185x1

Snatch
75x3x2
112x1
112x1
121x1 (felt much better, first time full squat snatching this much)
121 Fail, Fell backwards and landed on back, Kind of fun actually, full contact weightlifting.

After doing these trainer showed me knew starting position, although different feels like it will do the job better.

Clean
115x3
175x1
209x1
227-f
227-f, Just tired after all of the exercises I believe,

Pullups 3 x max

32(new PR, even from when I was small)
15, felt callouses start to rip, called it
8 dead hangs, back still feels blowed up.

Daniel Mays
04-07-2009, 04:10 PM
3/7/2009

Front Squat
225x3
245x3Pr
250x3PR
225x3


Clean Deadlift
225x3x2 Really focused on upright torso

BTN Snatch Push Press
95x5
115x5x2

Need to work on landing bar on back, that was biggest problem, not throwing weight up, regardless got used to it by the end.

Curls for the girls and tricep pulldowns ; )

Daniel Mays
04-10-2009, 07:19 AM
3/9/2009

Since couldn't get to bumpers I did the exercises I could do without them.

High Bar Back Squat
225x3
235x3
245x3
255x3
265x3 PR

Getting better at these. 265 was hard but still had some in the tank. Still getting upright form down.

Push Press
135x5
145x5
155x5 PR
Had to get out quickly so cut this short.

2 L-sits 30 seconds.

2 plank normal and side max

Tabata 4 minute row, 985 meters overall. Good quick workout!

Daniel Mays
04-20-2009, 05:55 PM
Jerk Practice
135x3
175x1x3

Snatch
75x3x2
95x2x2
115x1x2
135x1 Ties PR, but this one was not an ugly power snatch, but a full good solid snatch, felt really good especially with all the time off doing the quick lifts.

Clean and Jerk

Worked up to 200 lbs, pretty easy, clean was not in the best position, but Went up and think that Next session I can set some big PR's



Excited because I'm not starting over from scratch.

Stay Strong

Danny

Daniel Mays
04-22-2009, 04:54 PM
Didn't have time to make it out to the bumper plates. Workout in Gym. Ice cream and protein powder with meat diet is working great!!! Samoa and Thin Mint Ice Cream with chicken drum sticks and protein powder scoops following workout!!

HB Back Squat
135x5
225x3
250x3
285x3 PR BABAY!! Great depth
245x3
225x3



BTN Snatch Push Press
45x8
95x5
135x5(still working on balance, not press that's hard)
115x5 form work
125 x 5 felt much easier, getting form down on this


Clean Deadlifts, Turned these into clean pulls
205x3
225x3
225x5

Curls for the Girls
90#x8x2 New PR

Tabata Row- dead tired from it all but got my first split down to 1:23 so I'm happy with that. Got overall 990 Meters. Great workout! Great day! Found my Pocket knife, Hell yeah.


Stay Strong


Danny

Daniel Mays
04-24-2009, 02:47 PM
Last day of college classes WOOO


Saw my mother get an award for heading over to Iraq with the Red Cross. Then I did 1 hour at the pool,

1 hour snatching and clean and jerking in the sun!

Snatch up to 115, no shoes, on grass, cool experience, felt primal
Clean up to 210, Jerk almost up there, jerked 185 a couple times, more just to get some form and fun in today! It's a CELEBRATION!!!

Then,
Front Squat

155x8
175x8
185x8,
Upright great form : )

Curls for tha gurls

80x8

Felt drained from sun. FE exam tomorrow and I'm ready to roll!!! 4 more exams and college is over!

Stay Fun

Danny

Daniel Mays
04-29-2009, 09:40 AM
Monday



HB Back Squat
295x3 (PR)

Push Press
165x5 (PR)

Curls
95#x 8 repsx2 sets

Tabata Row
1058 m, Really helps to tell somebody to give you hell and make you keep on pushing through the pain when on after round 5 I normally want to quit.

Daniel Mays
05-11-2009, 03:36 PM
Snatch up to #115, wasn't feeling it today, but this wasn't bad.

Clean and Jerk
209/95kg

PR from 204 lbs




3x10 Glute ham situps, real explosive, but going to feel them tomorrow.

glennpendlay
05-11-2009, 03:56 PM
Beer for breakfast = bad idea

Daniel Mays
05-11-2009, 04:20 PM
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Daniel Mays
10-28-2009, 05:56 PM
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Daniel Mays
10-29-2009, 10:39 AM
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james forshaw
11-07-2009, 08:53 AM
Thanks for the DBZ pick-me up :)

We are so similar in age and performance - the last tabata row I did I just about broke 1000m for the first time (will have to hit that again soon) and recently managed to CJ 100kg. What's your bodyweight?

Daniel Mays
11-08-2009, 05:20 AM
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