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James Bailey
01-26-2010, 06:58 AM
In the spirit of '70s big and the new year I have decided to log my training online. It was also suggested to me by my good friend so that he may keep an eye on my training. I just moved back to Basel, Switzerland after living in Edinburgh for 18 months. As little weightlifting there is in the UK there is 100 times the amount that goes on here. There is a crossfit gym here but I have yet to go there as I have been training at the uni gym as it's cheap, no bumpers so I have a good amount of eccentric movement training.

So without further ado here is my training plan as such and logs backdated to December. I will continue to update this regularly. My program was originally based heavily on Gant's hybrid when I did more crossfit type stuff. I have since ditched any metcon in order to get better at weightlifting and gain weight. Since then I have gone from 75kg to 84kg and plan on getting to about 100kg by summer and compete in either 105 or 94kg class. My program is now based on TM but with an increased volume load based on some stuff I read of Greg's and some old training articles by Starr. Yes it is a lot of volume but I have built up to this amount over several months. I am deliberately using HIGH volume in order to gain weight too.

It is also heavily strength focused, the reason being that I need to be stronger. Obvious but worth mentioning. Yes working on technique is good but at the end of the day getter stronger has made me make leaps and bounds in full lifts so that is the focus for now.

The volume differs somewhat week to week dependant on how I feel on the day. If I am doing well and feeling good I push it more, if I am tired, hungover or what ever then I hold back and do a bit less

My schedule has been highly erratic due to moving and travelling around but I have been able to make some progress despite this. I will hopefully make more consistent progress when my schedule settles down.

Mon: Heavy

SN work up to a max for the day and repeat for 5-10 singles, if necessary drop the weight to get quality single work.

BS 5x5, PP 6-10x3, RDL 5x10, Pull Ups BW 5x10

Weighted planks 3-5 sets, stretching, PNF and sometimes foam rolling.

Wed: Light - Med. Really depends on how I feel that day, I might just do a few P-sn and press then call it a day.

P-Sn, PC, 2 or 3 position snatch or clean, depends on how well I am recovered from Monday and what I feel like working on that day

Press 3x5, OHS 3x5 (usually 1st set with clean grip, rest with snatch grip)

BS work up to a heavy single, double or triple but not a max

Fri: Heavy

C&J work up to a max single for the day, repeat at that weight for 5-10 singles, drop weight if necessary.

FS 6-10x3, Bench 5x5, DL 5x5, Weighted Chins 5x5,

ab work of my choice for the day, preferably weighted sit up but sometimes HLR and L-Sits. A lot of the time the chins get either dropped totally or curbed as I'm pretty fucked after the DLs. Then more stretching.

I often take a cold bath either on the day or the day after training and every time I shower I have it as hot as I can stand then finish with it cold for as long as I can stand, three minutes or so usually.

So that is my program, log to follow. All weights are given in kg.

James Bailey
01-26-2010, 07:09 AM
SN 40x3
60x1x10

C&J 80x1
85x1
90x2

BS 60x5, 80x5, 90x5, 110x5x5

PP 60x3, 75x3x3, 80x3x7

RDL 90x10x3

Pull Ups BWx10x3

James Bailey
01-26-2010, 07:14 AM
SNB 50x3, 60x3

Press 50x5, 60x5x2, 60x3, 50x9

OHS 70x1

BS 70x2, 100x2, 115x2, 120x1, 100x3

Felt tired out and OHS did not go very well so went straight to BS.

James Bailey
01-26-2010, 07:19 AM
C&J 60x5, 70x2, 80x2, 85x1, 90x1, 95x1x5

FS 100x3x5

Bench 60x5, 80x3, 77.5x5x3, 75x5, 70x5 bad bench day

DL 110x1, 125x5x3, 160x1, 140x3

Felt like doing a single at roughly 2xBW as I hadn't for a while, went up fast :)

Chins BWx10

Clean Grip OHS 60x5, OHS 60x5 not sure why I did these, possibly as a shoulder stretch...

James Bailey
01-26-2010, 07:23 AM
SN 50x1, 55x1, 60x1x3, 65xf bad snatch day, too slow

C&J 90x1x3

BS 60x5, 90x5, 112.5x5x5

PP 60x3, 82.5x3x5, 80x3x5

RDL 95x10x3

Pull Ups BWx5x10

Planks with 25kg, 1min x2

James Bailey
01-26-2010, 07:27 AM
SN 40x3, 60x1x3, 65x1x5, 70xf

C&J 80x1, 90x1x3

BS 60x5, 90x5, 115x5x3, 112.5x5x2

PP 60x3, 85x3x5, 82.5x3x5

RDL 100x10x3, 90x10x2

Pull Ups BWx10x4

James Bailey
01-26-2010, 07:30 AM
Weighed 82kg in clothes.

C&J 80x1, 90x1x3, 92.5x1, 95x1, 100x1x2

FS 80x3, 100x3x10

Bench 80x5x5

DL 130x5x5

Chins 20kgx5x3 BWx10

L.Sit

James Bailey
01-26-2010, 07:33 AM
New Year!

SN 60x1, 65x1, 70x1x5

C&J 90x1, 95x1

BS 90x5, 115x5x2, 112.5x5x3

PP 60x3, 85x3, 82.5x3, 80x3x7

RDL 100x10x3

Pull Ups BWx10x3

Felt pretty battered today...

James Bailey
01-26-2010, 07:37 AM
C&J 80x1, 85x1, 90x1, 95x1, 100x1x4

FS 100x3x6

Bench 80x5x3

Press 60x3, 55x5x3

DL 130x5x3

OHS 60x5

Still not feeling great...

James Bailey
01-26-2010, 07:39 AM
SN 60x1, 65x1, 70x1, 72.5x1x3

BS 90x5, 115x5x5

PP 60x3, 85x3x5, 80x3x3

RDL 100x10x5

getting back to proper health after Christmas excess...

James Bailey
01-26-2010, 07:41 AM
Weight 82.4kg in clothes

SN 60x1x2, 65x1, 70x1x2, 60x1x2

BS 90x5 115x5x5

PP 60x3, 80x3x10

RDL 100x10x3, 90x10x3

Pull Ups BWx10x5

Plank 25kg 1.20 x 3

James Bailey
01-26-2010, 07:42 AM
Psn 50x3x3, 60x3

SNDL 70x5 to drill start position and 1st pull

Press 55x5x5

OHS 50x5, 70x5

BS 100x1, 120x1

James Bailey
01-26-2010, 07:45 AM
C&J 80x1x2, 90x1, 95x1, 100x1, 102.5x1, 105xf, 95xf, 90x1

FS 102.5x3x8

Bench 60x5, 80x5x4, 77.5x5x4 sucking bench today

DL 130x5x5 Good dl today

Chins 20x5x3

OHS 60x5

James Bailey
01-26-2010, 07:48 AM
Weight 84kg in clothes, gaining...but...

SN 50x1, 60x1 felt pretty rubbish

BS 117.5x5x3

PP 60x5, 82.5x3

Press 60x5

Felt so bad during squats that I bailed after three sets and tried to press, that went really badly too so gave up. I think I have learnt a lesson from today, don't expect that after getting 10 hours sleep in total between Friday and Sunday then sleeping all day on Sunday that I will feel fine on Monday. I started work at a bar and finished work at 6am both days and then had after work drinks...not a good idea getting in at 9am. So I will rest up till Friday and hit it hard then curb my drinking at least over the weekend.

Chae Cramb
01-27-2010, 05:56 AM
Hey man, good to see you've got this up here! I'm impressed how well you've managed to keep everything going despite all the moving around and travelling in the last month.

Had a mammoth training day with Marc yesterday. Upper body in the morning, then lower body in the evening. It was the first day I'd tried to train my lower body since the back injury and everything felt great (although obviously a bit weak). Hopefully you'll see some more oly lifting from me soon.

Anyway, keep up the good work. I'm liking the program.

James Bailey
02-01-2010, 03:00 AM
BW 85kg

C&J Warm Up with 60kg, 80x1, 90x1, 100x1x3 felt tired and slow

FS 60x3, 90x3, 105x3x8

Bench 60x5, 82.5x4, 80x5x4 bad bench day

DL 135x5x5

Chins BW+20x5

Felt pretty tired and hungover but trained anyway and it didn't go too badly considering. Not surprisingly the full lifts were messy but everything else except bench was fine, hard but fine.

James Bailey
02-03-2010, 04:45 AM
I skipped training on Monday as I was still fucked from the weekend and only managed to get 4 hours sleep on Sunday night, so I figured it would be a bit of a waste of time to train hard.

SN 50x1x3, 60x1, 65x1x2, 70x1x3 felt slow

SN Pull 80x3x2

BS 60x5, 90x5, 120x5x3, 117.5x5x2

PP 60x3, 85x3x5, 82.5x3x5 third set I basically dropped the bar on my throat, fell over and cleaned it back up to finish the set. It still hurts a bit but doesn't seem to be bruised.

RDL 95x10x5 dropped the weight on here as I felt tired and wanted to work on getting more ROM

Pull Ups BWx10x3, 8x2 Supersets with the RDLs

Plank 35kg 1minx2, 25kg 1.20

James Bailey
02-05-2010, 08:49 AM
C&J 80x1x2, 90x1, 95x1, 100x1x2(jerk fail) felt too slow today

FS 60x3, 90x3, 107.5x3x7, 105x3

Bench 60x4, 82.5x5x4, 80x5

DL 140x5x5, 170x1

Chins bw+20x3x5

OHS 60x5 (clean grip)

Today felt slow to start, Jerks went badly. Cleans were ok just a little slow on the 2nd pull. Everything else felt solid. Almost failed the last rep of set 7 in FS and set 4 in Bench so dropped the weight a bit to get the volume in. I felt pretty good after deads so tried for a 2xBW lift, it went up fine and felt good with that so left it there.

James Bailey
02-09-2010, 07:33 AM
BW 86.7kg

SN 50x1x3, 60x1 way too slow and tired, left snatches there...

BS 60x5, 90x5, 122.5x5, 120x5 all of the sets felt far too heavy so left it.

PP 60x3, 87.5x1, 85x1, 80x1 was too tired by this point to continue

RDL 60x10 just to do some

I did better at not drinking so much after work this weekend, sort of, I only had a beer after work on Friday but got totally smashed on Saturday and slept all day Sunday. Almost literally. Slept from 10am to 6pm then 11pm to 11am Monday morning. Goal for this week, back off training volume, drink even less and get more sleep, go to the chiropractor as I haven't been even been sleeping well when I do sleep.

I've been too tired the past two weeks to even get any good oly lifting done, strength work is going ok, well things are going up anyway. Bodyweight is rising steadily and I hope to be up to 94+ in a few weeks. Just need to take a bit better care to rest and recover instead of party and get hammered...

James Bailey
02-10-2010, 05:52 AM
SN 50x1x3, 60x1, 65x1, 70xf

C&J 80x1, 90x1, 100xf

Press 60x5x3

OHS 75x1

BS 90x2, 110x2, 120x2, 130x1, 110x3

Felt a bit better today so decided to do a medium day, not too slow on the first snatches but the C&J suffered a lot after. Pressing was good, OHS was not, hence the single rep. BS felt slow but strong. I am going to the chiro tomorrow so I think I'll take a light day on Friday then see how I feel on Monday, if I'm still burned out then I will take a light week, drop everything to 85%ish of current working weights then hit it hard the following week...that is the plan anyway.

James Bailey
02-15-2010, 07:25 AM
BW 86.3kg down a little from last week, not surprising as I have not slept properly or eaten as much last week.

SN 50x3, 60x1x2, 65x1x2, 70xf, 60x1x5

BS 60x5, 90x5, 115x5x5 reset as I had an adjustment last Thursday, felt a bit odd squatting but strong enough

PP 60x3, 80x3, 82.5x3, 85x3x5, 80x3

RDL 60x10, 90x10, 95x10x2 these felt much better after my adjustment

Pull Ups BWx10x3

Weighted plank 25kg x 1:20x3

Felt much better today, tired, but not drinking at the weekend is a big improvement over the past few weeks.

James Bailey
02-17-2010, 08:07 AM
3-pos SN 50x1, 55x1, 50x1x3

Press 60x5x3

CG OHS 70x5x3

Light day, snatch work floor, mid thigh, hang. Felt the groove in the snatch quite well, light weight of course but I'm working on it. Had to clean my presses as some genius was using the free rack to do curls in, actually wasn't a problem in the least. Though it also meant cleaning the bar for OHS too. Anyhow, not drinking seems to agree with training quite well!

James Bailey
02-19-2010, 07:33 AM
BW 86.8 kg

C&J 70x1x5, 90x1x5

FS 70x3, 100x3, 105x3, 110x3x3, 105x3

Bench 60x5, 80x5, 85x5x3, 80x5

DL 110x2, 140x5, 145x5x2

I tried to get 185 DL but only got it 1 inch off the floor. Cleans felt ok, I felt like power jerking so did, went ok I might work on these and work split jerks on Mondays. I was surprised that I could move up so much from last week, FS and Bench both felt strong, DL felt a little odd at first but then I did have an adjustment at the chiro yesterday. It was mostly the pulling position that felt odd. Still more weight on the bar and that is what matters.

James Bailey
03-01-2010, 07:04 AM
BW 86.2kg

SN 50x2x2, 60x1x20 on the min

BS 60x5, 90x5, 115x5, 117.5x5, 120x5

PP 60x3, 80x3, 85x3x5

RDL 60x10, 100x10x3

Pull Ups BWx10x3 Supersets with RDL

Weighted Planks 25kg 1 min x 3

I took a week off as the gym was closed for carnival here, I'd like to say I spent it doing things like mobility, flexibility and that kind of shit but as it was carnival I spent it partying and having a day in the spa on Friday. Which was nice actually. The session was hard, I did a little less volume than usual to mitigate the likelyhood of major DOMS. Also spent a good deal of time stretching after.

James Bailey
03-03-2010, 11:34 PM
Went to Crossfit Basel today to check it out. I ran through their baseline conditioning workout.

Row 500m
40 Squats
30 Sit Ups
20 Press Ups
10 Pull Ups

04:10

I beat my PR 500m time by ten seconds and got a solid 01:36, which I am pretty stoked about as I haven't done a proper 500 for about 3 or 4 months and have probably only rowed a few times during that period. I also got the third fastest time in the gym for that workout, not stellar really, but I have done zero metcon for 6 months. I lay on the floor for about an hour after seeing white dots, I forgot how brutal pushing a workout like that can be :D

After that I decided to try some squats with a belt as they have a nice one there, result...a PR.

BS 70x5, 110x3(belt on here), 130x2, 140xf, 140x1

Press 60x3x3,

CG OHS 70x3, 80x1

By the time I got to OHS I was pretty fucked so called it a day. I am heading back there for a training session on Friday, heavy cleans or PC, FS, Bench and DL, Looking forward to it!

James Bailey
03-05-2010, 09:11 AM
PC and Push Jerk 70x1, 80x2, 90x2x5

FS 50x5, 80x3, 110x3, 112.5x3, 110x3x3

Bench 50x5, 80x5, 85x5, 85x3, 80x5

DL 120x2, 150x5, 140x5x2,

Back Ext. 20x2

I was a bit hungover today and suffering from lack of good sleep, my rhythm is so fucked up right now. It will be a lot easier to make better gains when I sort that out...still I made a couple of PR's so I am pleased.

James Bailey
03-08-2010, 09:07 AM
SN 50x3, 60x1, 65x1, 70x1, 75xf, 75x1, 65x1x15 on the min

BS 60x5, 95x5, 122.5x5x3, 120x5

PP 60x3, 85x3x5, 82.5x3

RDL 105x10x2, 100x10

Pull Ups BWx10x3

Weighted Plank 25kg 1.20 x3

Good session today, feeling a better groove and second pull in snatches. Dropped a little volume in strength work so I do more oly work. I got some knees and elbow sleeves on Friday and they are really nice for squatting in, my right elbow is a bit joint sore and this has made it a bit better too. I think it is a bit of golfers elbow but not too bad...ice bath later or tomorrow!

James Bailey
03-15-2010, 08:18 AM
SN 50x3, 60x1x3, 65x1

BS 60x5, 90x5, 120x3, 110x5

PP 60x3, 80x3, 85x1

Jerk 90x1, 95x1, 90x2

RDL 90x10

Had a vicious cold come on last Thursday, I think it might have been the beginnings of flu as I had no appetite for 3 days and a slight temperature. Anyhow I skipped training on Friday and took about 15 grams of vitamin C per day plus extra D and Zinc, took contrast baths and showers, slept all day and watched movies. I started getting my appetite back properly yesterday. I still have a chesty cough and am a little blocked up in the head but decided to train today anyway, take a light week, just do what I feel I can on the day then hit it heavier next week. It felt ok today, a little heavy but good to get moving. I have dropped my vitamin does down but they are still fairly high.

I am getting two belts and a bunch of supps from the UK this week. One velcro belt and one sturdy leather belt to see which I prefer for which lifts, I am going to assume that I can only use the leather one for slow lifts but my use the velcro one for everything if it works well. I recently bought some knee and elbow sleeves, really nice to lift in, I am liking the supportive gear.

James Bailey
03-22-2010, 04:42 AM
C&J 60x5, 80x1x2, 90x1x2, 95x1, 100x1, 105xf, 95x1

Press 65x3, 62.5x5x2

OHS 60x1, 80x4,3

Light day but as I'm going to the chiro tomorrow I don't know if I will clean heavy on Friday or not so went heavy on C&J.

James Bailey
03-22-2010, 04:47 AM
C&J 50x3, 70x3, 100x1/f,1/f/1

FS 100x3, 110x3, 112.5x3/2, 110x3x2

Bench 60x5, 85x5x3, 82.5x5/3

DL 145x5x3

Chins BW+20kg x 5x3

Back Ext. and GHD sit ups +10kg x 20 x 3

My belts arrived, tried using the velcro one for cleans, felt a bit funny but I think it is better wearing one when going heavy. FS felt more solid coming out of the hole with the belt on. Didn't like the feel on the bench so took it off. Felt much better pull on DL with it on. Conclusion, I will use it for squatting, pressing and pulling heavy, not bench though.

James Bailey
03-23-2010, 03:04 AM
SN 50x5, 60x2, 65x1, 70x1, 75x1, 77.5xf/1*, 80x1*, 82.5xf

C&J 80x1, 90x1, 100x1x6

BS 60x5, 100x5, 122.5x5, 120x5x2

PP 60x3, 85x3, 87.5x1, 85x3x2, 82.5x3x3

RDL 70x5

GM 50x8, 40x10x3

Pull Ups BWx10

Had a good session today, felt fast and strong and hit a solid 5kg snatch PR, very pleased with that. My shoulders were toast by the time I got to PP so they felt really heavy. I think my bench volume is too high at the moment. I am going to drop the overall volume of strength lifts, just do 3x5 or 6x3 or 3x3, this seems to work better with the increase volume of full lifts I have been doing. Especially with my overhead or bench work. The working as hard as you feel on the day thing seems to work well for me.

James Bailey
03-27-2010, 05:04 AM
C&J 70x2, 90x1, 100xf/f/1, 105xf/1, 107.5xf

FS 60x5, 100x3, 112.5x3x6

Bench 60x5, 87.5x5/4, 85x4, 80x4

DL 120x1, 130x1, 150x5x2, 145x5

Chins BW+22.5kg x5x3

Prowler Sprints + 40kg 3 rounds 15ish metres back and forth

Tough session today, C&J felt really heavy, I was a bit slow. FS was fine, shoulders didn't hold up well benching though, got some funky tendon thing in my right arm. Up the fish oil etc...DL was good though. Prowler sounded like a good idea but I had to lay down for 10 mins afterward. Might actually start doing it regularly on a Friday though :D

James Bailey
03-30-2010, 04:40 AM
SN 50x3, 60x1, 70x1, 75x1, 80xf, 75x1/f

C&J 85x1, 100x2

BS 60x5, 100x5, 122.5x5x2, 122.5x3

PP 60x3, 85x3x5

RDL 100x10x3

Planks +25kg 1 min x 2

Felt slow today, wasn't getting under the bar quick enough. By the time I got to the third set of squats I felt pretty fucked but pushed on through, the PP felt really heavy, surprisingly the RDLs didn't feel as heavy as I thought they would...

James Bailey
03-31-2010, 06:47 AM
3-Pos SN 50x1, 60x1

SN 60x2

Press 50x3, 62.5x5, 65x4, 62.5x5

OHS 65x1, 70x1, 80x1, 85xf

BS 100x1, 115x3, 130x3, 135x1

Felt tired going into the session, snatch was slow again but the rest was good. Still haven't managed to weigh myself, must be over 87kg by now...

James Bailey
04-06-2010, 01:58 AM
C&J 80x2, 90x1, 100xf

FS 75x3, 85x3, 115x3x5

Bench 60x5, 80x5x3

DL 130x1, 150x1

Row 500m 1:32

Hip felt funny today, pulls didn't fell right. Squatting was fine but pulling was not. I had an adjustment at the chiro the day before so might be that...

James Bailey
04-06-2010, 02:00 AM
SN 50x3, 60x2, 70x1, 75x1, 80xfff

BS 60x5, 110x1, 125x1, 135x1, 115x12

Back Ext. BWx20

Hip still feels odd, pulls were better though, mainly tired out. I think I need some rest, light week this week, well as light as I feel...

Chae Cramb
04-07-2010, 02:54 AM
SN 50x3, 60x2, 70x1, 75x1, 80xfff

BS 60x5, 110x1, 125x1, 135x1, 115x12

Back Ext. BWx20

Hip still feels odd, pulls were better though, mainly tired out. I think I need some rest, light week this week, well as light as I feel...

115x12!? Where'd that come from? I'd expect you to be squatting a lot more than 140 based on that set, especially if you're doing that when tired!

Looks like a light week is definitely on the cards, you seem to have been pushing pretty hard on 4 or 5 big heavy lifts every session for the last few weeks.

Anyway, keep up the good work man. Have you set your sights on a comp yet?

James Bailey
04-08-2010, 03:34 AM
115x12!? Where'd that come from? I'd expect you to be squatting a lot more than 140 based on that set, especially if you're doing that when tired!

Looks like a light week is definitely on the cards, you seem to have been pushing pretty hard on 4 or 5 big heavy lifts every session for the last few weeks.

Anyway, keep up the good work man. Have you set your sights on a comp yet?

I felt like doing some max reps with a relatively heavy weight:cool: I probably could hit 150 fresh. I felt like I had 15 reps at least but I was damn tired and my form was breaking down too much for my liking. I think I might try super squats soon, 6 weeks of more weight gain :D We're going to have a little powerlifting comp at the gym in a couple of weeks. I haven't got any info on comps here yet, though I gather there is one in July sometime. Otherwise I'm set on doing the London Open near the end of the year.

Yeah I have been pushing it hard the past few weeks. I think I need to take it easy this week. I had trouble cleaning 90kg last session, just too tired. I'm going to change up the full lifts I think, only do a max for the day every other week or two weeks, otherwise do heavy singles on the clock at sub max. Seems to work better. I have started doing a bit of conditioning too, prowler on Fridays and maybe some KB stuff on Wednesdays.

What's your stuff looking like, setting up an online log yet?

Chae Cramb
04-08-2010, 05:24 AM
I felt like doing some max reps with a relatively heavy weight:cool: I probably could hit 150 fresh. I felt like I had 15 reps at least but I was damn tired and my form was breaking down too much for my liking. I think I might try super squats soon, 6 weeks of more weight gain :D We're going to have a little powerlifting comp at the gym in a couple of weeks. I haven't got any info on comps here yet, though I gather there is one in July sometime. Otherwise I'm set on doing the London Open near the end of the year.

Yeah I have been pushing it hard the past few weeks. I think I need to take it easy this week. I had trouble cleaning 90kg last session, just too tired. I'm going to change up the full lifts I think, only do a max for the day every other week or two weeks, otherwise do heavy singles on the clock at sub max. Seems to work better. I have started doing a bit of conditioning too, prowler on Fridays and maybe some KB stuff on Wednesdays.

What's your stuff looking like, setting up an online log yet?

Nice, that's some good progress on the squat! I'm going to be doing a high rep back-off myself for a few weeks. Tried it for the first time last week and did 110x14 quite easily. Was fairly pleased with that as I generally suck at reps. I'll try to hit 120x20 in the next 2-3 weeks. My strength is slowly coming back. I'm probably good for about a 165 squat and a 200 deadlift just now, so another 4-6 weeks and I'll probably be back where I was before christmas.

No online log yet, will probably start one when I finish this block of training though. I'm currently doing doggcrapp for upper body (I'm guessing you've probably not heard of it as it's pretty much the opposite of the sort of stuff you're into but it's a very popular bodybuilding programme), and my own stuff for lower body with a basic strength/hypertrophy focus. The doggcrapp stuff is fantastic, definitely one of the best bodybuilding programmes around and it's great for strength too which is nice.

Sounds like a good plan you've got. I used to use the singles on the minute thing quite a lot, it works well.

I'm very jealous of the prowler! Would love to have access to one, and more importantly somewhere convenient to use it. I'm going to be throwing in more conditioning myself quite soon. There's a fantastic BJJ/Muay Thai gym in Edinburgh that a few of the guys at the CSE go to. Fancy heading down there a couple of nights a week so will have to get myself in pretty good shape for that.

James Bailey
04-09-2010, 03:01 PM
Nice, that's some good progress on the squat! I'm going to be doing a high rep back-off myself for a few weeks. Tried it for the first time last week and did 110x14 quite easily. Was fairly pleased with that as I generally suck at reps. I'll try to hit 120x20 in the next 2-3 weeks. My strength is slowly coming back. I'm probably good for about a 165 squat and a 200 deadlift just now, so another 4-6 weeks and I'll probably be back where I was before christmas.

No online log yet, will probably start one when I finish this block of training though. I'm currently doing doggcrapp for upper body (I'm guessing you've probably not heard of it as it's pretty much the opposite of the sort of stuff you're into but it's a very popular bodybuilding programme), and my own stuff for lower body with a basic strength/hypertrophy focus. The doggcrapp stuff is fantastic, definitely one of the best bodybuilding programmes around and it's great for strength too which is nice.

Sounds like a good plan you've got. I used to use the singles on the minute thing quite a lot, it works well.

I'm very jealous of the prowler! Would love to have access to one, and more importantly somewhere convenient to use it. I'm going to be throwing in more conditioning myself quite soon. There's a fantastic BJJ/Muay Thai gym in Edinburgh that a few of the guys at the CSE go to. Fancy heading down there a couple of nights a week so will have to get myself in pretty good shape for that.

Sounds good bro. It's always easier to gain strength back than to get it in the first place. My light week has been good, haven't got my logbook here so haven't updated it yet but went training today. Next week I'm away running another bar for a week so might do random shit again. It is going well though, I wish I knew how much I weigh at the moment, I am definitely much bigger than when you saw me last. I get asked what I'm on ;)

I've heard of doggcrap, Johnny Pain from Greyskull barbell uses some of that stuff. He is a powerlifter and one of the 70's big advocates. I read a bit about it but ages ago, heard good things though. You found a comp yet? Sounds like your tailoring your programming to suit your needs and your goals which is good, a rounded mix, are you doing athletic training too? I'm thinking of trying super squats after summer and kicking myself up to the top of the 94 class for December so I'm as strong as possible.

The prowler is a bitch, much harder than it looks or sounds. 60kg and 20 metre sprints is all I've tried but that's enough. We might do a 300 metre prowler challenge soon :D

James Bailey
04-11-2010, 12:45 AM
PC&J 70x2, 85x2x10 90 seconds rest

FS 70x3, 100x5x3

Press 60x5, 55x6/5

DL 140x10

Pull Ups BW x 10/8/6

Tired today after a few days in Luzern working in another bar. Still my light week is going well so far and I will see how I feel after this crazy weekend.

James Bailey
04-12-2010, 09:21 AM
SN 50x2, 60x1, 65x1, 70x1x5

BS 60x5, 95x5, 125x5x3

PP 60x3, 80x3, 85x3, 90x2, 87.5x3x3

RDL 105x8x3

Pull Ups BWx8x3 (superset with RDL)

Plank 25kg 1 min x2

I feel totally exhausted today and was contemplating not training due to that and lack of time but busted it out anyway. I have not been to bed before 5am for a week now and it is really showing, must get and earlier night tonight, or just sleep at work when no one is around.

James Bailey
04-20-2010, 02:28 AM
Press 50x10x2, 50x8

FS 50x8/8/8/7 tabata try out

Very light day today, partly as I was tired, partly as I only had access to a shitty bar and no rack as I was in Luzern for the week.

James Bailey
04-20-2010, 02:30 AM
FS 50x5, 75x10x3

Bench 60x5, 75x5

Chins BW x 10

Same deal, just felt like doing something...also did some work on a heavy bag too, that was fun!

James Bailey
04-20-2010, 02:35 AM
SN 50x3, 60x1, 70x1, 75x1, 80xff1, 82.5xf

C&J 82.5x1, 90x1, 100x1x6

BS 60x5, 100x5, 130x5x3,

PP 60x3, 80x3, 90x2, 87.5x3x5

RDL 105x8x3

Pull Ups (supersets) BWx8x3

Weighted plank 25kg 2 x 1 min

Finally back in a proper gym! Nice new Eleiko bar arrived last week while I was away, snatch felt ok, a bit slow though which is why I reckon I missed 82.5. C&J also felt solid but slow. Squats felt fucking solid, I wasn't actually sure if I'd stand up with all 15 reps making a 5kg jump from last week, last set was hard but I made it. My left shoulder is now funky so PP were really tough...I think it'll be fine this week though without a drop in volume.

James Bailey
04-21-2010, 09:49 AM
Press 50x5, 65x5x3

OHS 70x2, 90x1x2, 85x3

BS 100x3, 110x3x3

Birthday training, was going to do the bear but as I had to clean all of my presses and OHS I didn't really feel like doing it after so decided on some BS done fast, speed up and down...no belt. OHS were fucking hard...Just ate a triple whopper with bacon and cheese and am washing it down with a large vanilla shake, 70's Big!

James Bailey
04-26-2010, 06:29 AM
C&J 70x2, 90x1, 100x1, 105x1, 110xff, 107.5xf

FS 100x3, 120x3x2, 117x5x3x3

Bench 60x5, 90x4/3, 87.5x3

DL 130x1, 150x5, 155x5x2

Chin/Dip 10,8,8 supersets BW 30s rest

Prowler sprints 20m x8 50kg

Good day though a little slow on 2nd pulls so couldn't rack the cleans properly, hence the fails. If I could have racked them I would have stood up no problem...FS were fucking hard, but I hit the weight I wanted for 2 sets even though I was tired. My shoulders were really wasted by the time I got to bench...after the prowler session I felt like I had just been knocked out and had to lie down for 10 mins before I could get up and leave the gym.

James Bailey
04-26-2010, 06:36 AM
SN 50x3, 60x1, 70x1, 82.5xfff, 75x1

BS 60x1, 100x3, 132.5x5x2, 132.5x2

PP 60x2, 85x2

HSPU/Pull Up supersets 5/10 6/8 6/8

So I had a nice big birthday celebration over the weekend, which means very little recovery went on. Unless you count eating like a horse, drinking like a fish and being an insomniac as recovery...so today was hard, each squat set felt like a 5RM, except the last on that turned into a 2RM. So I pretty much gave up after that, did some PP to see how they would go, the answer, badly. Felt like doing some HSPU so I did then called it a day after foam rolling and mobility work :) TSC on Friday so I'm not doing much more pulling till then, might do some sprints on Wednesday though, and some climbing, well bouldering...

James Bailey
04-28-2010, 11:09 AM
BW 91.5kg finally an adult male. I hadn't weighed myself for 6 weeks but got on a scale yesterday in shorts after a very small breakfast. Awesome!

C&J 70x2, 90x1, 100x1, 107.5xf/1*, 110xf/clean* jerk fail/fff

FS 60x3, 100x3, 120x3x3

BS 120x8

Press 50x5, 60x5x3, 50x10

I'm doing the TSC on Friday so decided to do heavy cleans and FS today, still press and bench on Friday after the TSC if my shoulders aren't shot from all the KB snatches. Cleans felt good, after the frist fails on both PR C&J and PR clean I realised that I pulled it high enough to get under it do just rested and then thought of pulling the bar faster (thanks Glenn). Unfortunately I couldn't rack 110 properly the following few tries so couldn't even try to jerk it again. Next time, but a 2.5kg PR is good.

James Bailey
04-29-2010, 05:28 AM
I filmed a snatch PR and a few C&J last week.

Any input is appreciated...


Video is here (http://www.youtube.com/watch?v=QNF7HcETYsI)

Chae Cramb
04-29-2010, 07:22 AM
I filmed a snatch PR and a few C&J last week.

Any input is appreciated...


Video is here (http://www.youtube.com/watch?v=QNF7HcETYsI)

Great to see some of your lifting, you're looking a heck of a lot stronger. The snatch and cleans didn't look all that hard, you're definitely looking good for a 200 total for your first comp.

Couple of points.

You still look a little forward in some of the pulls, it's a lot better than it used to be but you still get a little hop forwards some of the time. I think you maybe just let that rolling start go a little too far sometimes and it pushes over a bit too much.

The pulls look smooth and easy but lack any real explosion at the end. You look like you should be able to get a far more powerful hip drive and much faster pull under the bar. Focus on driving the hips in hard and fast.

The jerks are still the furthest behind technique wise. I'll break it down a bit.

The drive - watch it in slow motion and you should see that the bar shifts forward quite a bit at the bottom of the dip, it then ends up being forward throughout the drive.

Overhead and split position - the position you receive the bar in makes it look like you lack shoulder flexibility which from your clean grip ohs you obviously don't. It looks like it's mostly because of the bar shifting forward in the drive and the position of your feet in the split. You also end up with your torso almost leaning back rather than driving your chest and head through the bar.

Compare these pictures of the instant the bar is received.

265

266

As you can see your weight is shifted backwards onto the back foot. Get that heel up of the ground, bend the back leg a bit and get your body through the bar. Again a faster drop under and quicker feet would help. A lot of the problems with your jerk are pretty common in people that have practiced push pressing a lot before they ever begin jerking. I would considering doing much push pressing before you're a good jerker the equivalent to doing a lot of power cleans/snatches before your good at the full lifts - it tends to encourage bad habits.

It's funny these problems are basically exactly the same issues Juan has, except he also lacks the flexibility for a proper jerk position. Been doing a lot of work with him on explosive hip drive and getting back onto his heels in the pull, his jerk is almost identical to yours!

Anyway, hope you don't mind me being critical, hopefully it will be constructive for you. They actually look very good overall and I'm just pointing out the minor issues. The only thing that really needs a bit of work is the jerk.

David Boyle
04-29-2010, 08:26 AM
Looks good to me...the weight got off the ground and over head...but what do i know...lol

however the music threw me off a bit...

James Bailey
04-30-2010, 02:43 AM
Great to see some of your lifting, you're looking a heck of a lot stronger. The snatch and cleans didn't look all that hard, you're definitely looking good for a 200 total for your first comp.

Couple of points.

You still look a little forward in some of the pulls, it's a lot better than it used to be but you still get a little hop forwards some of the time. I think you maybe just let that rolling start go a little too far sometimes and it pushes over a bit too much.

The pulls look smooth and easy but lack any real explosion at the end. You look like you should be able to get a far more powerful hip drive and much faster pull under the bar. Focus on driving the hips in hard and fast.

The jerks are still the furthest behind technique wise. I'll break it down a bit.

The drive - watch it in slow motion and you should see that the bar shifts forward quite a bit at the bottom of the dip, it then ends up being forward throughout the drive.

Overhead and split position - the position you receive the bar in makes it look like you lack shoulder flexibility which from your clean grip ohs you obviously don't. It looks like it's mostly because of the bar shifting forward in the drive and the position of your feet in the split. You also end up with your torso almost leaning back rather than driving your chest and head through the bar.

As you can see your weight is shifted backwards onto the back foot. Get that heel up of the ground, bend the back leg a bit and get your body through the bar. Again a faster drop under and quicker feet would help. A lot of the problems with your jerk are pretty common in people that have practiced push pressing a lot before they ever begin jerking. I would considering doing much push pressing before you're a good jerker the equivalent to doing a lot of power cleans/snatches before your good at the full lifts - it tends to encourage bad habits.

Anyway, hope you don't mind me being critical, hopefully it will be constructive for you. They actually look very good overall and I'm just pointing out the minor issues. The only thing that really needs a bit of work is the jerk.

Thanks for the input, it's better to have some criticism, that is the first video I have made so far, I'll be doing more though I need the input.

Yeah a lot stronger which helps. I see what you mean about the jerks and the top of the 2nd pull. I haven't really worked on jerks except in the full lift. I have been considering switching up my programming to drop bench pressing in favour of doing jerks and the doing dips as assistance, might be a good idea... explosion on the 2nd pull, perhaps doing SN and cleans from boxes or doing them from the hang? or other ideas for that?

I think it might be time to practice jerks more too as I have started failing on them more often than cleans. I cleaned 110 on Wednesday but failed the jerk and I don't think it is a strength deficit seeing as I can push press 90 for 3. It is just technique. I feel that my jerks are sloppy too. Those were especially so that day, I did better on Wednesday, hit 107.5 nicely. But the foot work is crappy half the time and I don't get under the bar fast enough or in the right position.

I know that I have a little hop forward receiving the bar sometimes, though I have been working on that and have minimised it to it only happening when I'm a bit slow and sometimes I take a step forward recovering from the cleans or snatches. I did that by drawing a chalk line in front of my feet and trying to stay behind it as well as focussing on pushing through the heel.

There is a Crossfit oly cert being held here in July which I'll probably go to just to get some coaching from Mike Burgener and who ever else he brings with him. It would be good for teaching the lifts to other people so we can start a weightlifting club. It's only 600 bucks too, and as it's about 1 swiss franc to the dollar right now that isn't an awful lot ;)

James Bailey
04-30-2010, 08:13 AM
TSC results

DL 175/185/190

Pull Ups 14

KB snatches 70

BW 91.5kg

I am pleased with my DL results, I was hoping to get over #400 and I did. Pull ups sucked big time, I thought I'd get 18+ but then again last time I did over 15 pull ups I weighed about 73kg. Snatches were damn hard, by 50 my lumbar was really tight, probably from shitty form and the heavy deads prior, I was hoping for 100...

James Bailey
05-05-2010, 04:27 PM
SN 50x5 60x1

BS 60x5, 100x3x2

SN felt stupid heavy and I couldn't really get under the bar, gave up on that and thought I'd squat. Did a triple at 100 to warm up for my set of 5 at 135, unracked it and walked out it really felt so damn heavy, I tried to squat it and couldn't get one rep. So I took the smaller plates off and did another triple and spent 30 mins foam rolling and doing mobility stuff. Called it a day after that. I figure I was way under recovered from Fridays TSC, Saturdays moving flat and drinking after work...getting to bed at 4am Sunday because of work and trying to train 30 mins after waking up on Monday...not a good idea overall. Need to manage rest and recovery better...

James Bailey
05-05-2010, 04:32 PM
C&J 50x3, 70x3, 85x3, 100x1x8

Press 50x5, 65x5x3, 55x10

OHS 80x1, 85x1x2

Today was much better, my back is still sore though from Friday. I was going to just do PC but felt like I could use the practice in C&J. I worked on a more explosive 2nd pull and getting under the bar better in the jerk, better footwork and locking out the arms. I only pressed out half of the jerks, which is a good improvement. More work is needed. I have a chiro appointemnt tomorrow so I will see how I feel on Friday and what I end up doing, I think only power SN or clean, FS but relatively light, bench and dips, possilbly RDL or GM, no DL. Chins too probably, beach work ;)

James Bailey
05-08-2010, 06:41 AM
Bench 60x5, 90x5/4/3, 80x8

Chins BW+20kg x5/4/4 +16kg x5

DB Rows 35kgx15x2 per arm

Ok so I tweaked something in my lower back yesterday or Wednesday, not sure how or exactly what but I have pain right at the base of the spine, around the coccyx. It only hurts when I slightly hyperextend or flex it, it is a slightly sharp pain during movement but not shooting pain. More dull than a shooting pain. I saw my chiro yesterday, I was going anyway, she couldn't find anything out of place in that area but my right SI joint was slightly out as usual. I have upped doses of fish oil, magnesium, c and b complex. I will take an ice bath today to bring any swelling down but I'm a bit stumped as to what it is. If it doesn't feel much better by Monday I'm going to the chiro again to have it checked again as it pisses me off that I can't do any lower body stuff and it is painful at work. I work in a bar so at least I am on my feet but it is a bit uncomfortable to bend, squat or generally move from a standing to any other position.

James Bailey
05-10-2010, 05:42 PM
P-Sn 50x3x2

Lunges 60x10x2 (done with bar in FS racked postion, 1 min rest between legs)

PP 60x5, 80x5x3

Pull Ups BW x 12/8/8

Back is still sore, but better than the weekend despite my best efforts on Saturday night to not get any recovery done ;) I will have another ice bath tomorrow and maybe shift my chiro appointment to this week and see how it feels. Lunges for some reason were ok today and P-Sn I just did to see how it felt...I hope I can do the 70's big 225 challenge next week. After that I will be away for two weeks and will just do sprints, plyos and other forms of conditioning as I won't have access to a gym but will have a few dumbells I can fuck around with. After those two weeks I will shift my program I think and give Justin Lascek's novice weightlifting program a go and see what I can eek out of linear progression on that as I want to do the full lifts still...

James Bailey
05-14-2010, 02:25 PM
Sprints 50mx2, 100mx2

Stair climbing, 4 flights with 2 20kg jerry cans wearing a 20kg weight vest.

Bench 80x5, 85x5x4

Pull ups BW 8/6/6

Db Rows 40kgx10x3

Back is still fucked up, sacroiliac joint is out, I can't squat or pull really. But I can sprint and climb stairs so that is my lower body work until further notice. Any other ideas are appreciated, I don't know about doing plyos but will give it a shot over the weekend...going back to the chiro on Monday.

Chae Cramb
05-21-2010, 10:16 AM
How's training been this week, any progress on the back?

Sprinting and plyos both result in very high forces travelling through the body. If you can do them without a problem I'm sure you should be able to find some strength exercises you can do. The most obvious thing would be any form of single leg work that lets you keep a neutral spine (ie. not pistols). They can put a bit of pressure on the SI joint if you're not able to stabilise the spine laterally under load just now, but if you can sprint it should be fine. Depending on how bad it is you may also get away with front squats as long as you stick to weights that you can maintain good position with.

If none of that stuff is an option I'd just go with some of the weighted stair climbs you're doing along with good old leg presses, leg extensions and leg curls. Just be careful not to go too low with the leg presses as that will eventually put pressure on the SI joint too. Heavy sled dragging would also be an option if you have access to it.

James Bailey
05-22-2010, 06:26 PM
Sprints 50m x 3 100m x2

I didn't do any weights today as I forgot to tell Dominique I was coming to train so the gym was closed.

James Bailey
05-22-2010, 06:28 PM
Press 55x10

Dips BW+20kgx5

DB Bench 20x10x3

Sled Sprints 30kg 40mx10

Back is doing a bit better, tried squatting but no joy there so more beach work.

James Bailey
05-22-2010, 06:31 PM
Bench 60x5, 87.5x5x5

Chins BWx10x3

Hell on Skids, Prowler + 40kg, 20kg sled drag, wearing a 20kg vest, 100m for time.

4:45

Thank you Reto for the stupid idea above. We made a video which will be posted to show our stupidity. I had a brutal hangover and so this was not fun, not least of which was the thumping headache that started halfway through and went away about 2 hours later. I had to lay on the ground for about 15 mins before we could even put the stuff away.

James Bailey
05-22-2010, 06:35 PM
How's training been this week, any progress on the back?

Sprinting and plyos both result in very high forces travelling through the body. If you can do them without a problem I'm sure you should be able to find some strength exercises you can do. The most obvious thing would be any form of single leg work that lets you keep a neutral spine (ie. not pistols). They can put a bit of pressure on the SI joint if you're not able to stabilise the spine laterally under load just now, but if you can sprint it should be fine. Depending on how bad it is you may also get away with front squats as long as you stick to weights that you can maintain good position with.

If none of that stuff is an option I'd just go with some of the weighted stair climbs you're doing along with good old leg presses, leg extensions and leg curls. Just be careful not to go too low with the leg presses as that will eventually put pressure on the SI joint too. Heavy sled dragging would also be an option if you have access to it.

Yeah training has been so so. I just posted up my log that I had forgotten to do till now. My back is a lot better, I can at least get into a proper pulling position and into the bottom of a squat without pain. Though I am still going to give it a rest for a couple of weeks. Firstly as I am away working in another city and won't have access to a gym. Secondly as I have found that joint injuries need the rest and respite. So I will continue with my random training that has been going on for the past two weeks for another two weeks. I wil try pistols, plyos, handstand stuff, sprints and other bodyweight work along with mobility work for two weeks then hit the weights again. SI joint is a pain in the ass. I found lunges worked well but haven't done them since, FS was not great, BS was worse.

How's your training going? Have you started logging yet?

James Bailey
06-26-2010, 04:23 AM
So the past months training has been very limited due to this back injury. I have just had my first week back into proper training but here is what preceded it. No sprinting or any lowerbody work really as it all aggravated my back so I decided to just do what ever I could do.

Wednesday02. 06.2010

SN Drills

Press 50x5, 60x5x3

Pull Ups BW x10x3


Monday 07.06.10

Press 60x5x3, 50x10

Pull Ups BW x5x5

Wednesday 09.06.2010

Bench 60x5, 85x5x3

Ring Rows BW x15x3

Pull Ups BW x5x3

Friday 11.06.2010

Press 40x5, 62.5x5x3

Chins BWx 12x3

Wednesday 16.06.10

Bench 60x5, 85x5x3

Chins BW x12x3

James Bailey
06-26-2010, 04:25 AM
SN 50x1x5, 60x1x5

C&J 65x2, 70x1, 80x1, 90x1

First day of oly lifting as a test to see how my back felt as it was much better all last week. It went well, lost some strenth but started experimenting with a different starting position for the lifts and they felt much better.

James Bailey
06-26-2010, 04:36 AM
BS 60x5, 90x5, 110x5x3

Press 40x5, 60x5x3

Chins BW x10,12,10

I forgot to mention the other thing too, I am starting a new program for a while now. It will be Justin Lascek's novice weightlifters program outlined in this post (http://www.70sbig.com/?p=1315) I will follow it as written for some weeks till my strenth is up then at some point switch it up a bit and add front squats in on Friday instead of BS. I might then start shifting the programming into something more Bulgarian but that will be a long time after gaining a lot of strength and bodyweight. I am going to snatch to a max for the day on a Monday instead of Wednesday as I have found that snatching is very much affected by fatigue in my case whereas C&J is not to such a great degree and I would rather that the skill work needed in the snatch is not compromised by and accumulated fatigue from two training days. Especially when going for a max.

I have lost 7 kg aft.er 6 weeks of no squats or pulls of any kind. I weigh around 86kg at the moment, not to worry though I'll put it back on in short order. I will do a couple of chosen assistance exercises, good mornings, GHR, planks and dumbell rows. Though I am going to wait a couple of weeks before implementing them properly partly as I have a lot of stuff going on in the next two weeks. Including moving flat...

James Bailey
06-26-2010, 04:44 AM
C&J 60x3, 80x2, 90x1, 95x1, 100x1

SN 60x1x5

BS 60x5, 90x5, 115x5x3

Bench 60x5, 92.5x1, 87x5x5x3

DL 70x5, 110x5, 130x5

DB Rows 35x20x1

So I combined Thursday and Friday's workouts as a couple of friends and I drove to London later that night and I wanted to get in all my training for the week. We went to see Pearl Jam play Hyde Park last night, which was awesome. Ben Harper was also playing who was also awesome but his set was a little short, though he did come up and play with Vedder and co. later on.

The lifts were pretty tough, 100kg felt really heavy, I tried cleaning it a second time but got pinned in the bottom and bailed. My legs feel pretty weak. My Jerks are a little better now though, I started splitting left foot forward which seems to be better for me. By the time I got to snatching I had a lot of trouble getting out of the hole so I just did a few reps then failed a few so stopped and went to squat. BS was damn hard but I got all my reps and with few days rest now, well rest relatively. I should be fine for Monday. Bench fail on second rep and I then realised that I had miscounted and put on 5kg too much...nice. DL was fine, I will do them from the same start position as my cleans as I like that start position.

James Bailey
07-17-2010, 11:50 AM
SN 40x5, 60x1, 65xffff

C&J 60x2, 80x2, 90x1x10

GHR BW x10x3

Tired after driving 3000km over three days with two friends :)

James Bailey
07-17-2010, 11:53 AM
BS 60x5, 90x5, 117.5x5x3

Press 40x5, 62.5x5x3

Chins BW x 14, 12, 10

GHR BW x10

Squats are really tough even now. Press is fine though.

James Bailey
07-17-2010, 11:56 AM
C&J 60x5, 80x2, 90x1, 100x1, 102.5xfff, 100x1

SN 60x1x15

BS 60x5, 100x5, 120x5x3

Bench 50x5, 70x5, 90x5x3

DL 100x3, 135x5

GHR 3x15

Rows 3x15 40kg

I skipped training yesterday as we spent 12 hours moving flat on Wednesday and I was totally shattered. Got a bit of a better groove in the snatch though.

James Bailey
07-17-2010, 11:58 AM
SN 40x5, 60x1ff1, 65x1, 70xff1, 75x1, 77.5xf

C&J 75x2, 92.5x1x10, PC&J 90x1

GHR 3x15 BW

Good oly day, felt fresh and quick. Some snatch misses but not too bad overall.

James Bailey
07-17-2010, 12:00 PM
BS 60x5, 90x5, 122.5x5x3

Press 40x5, 65x5x3

Chins BW x 12, 12, 10

GHR 3x15

Plank 1min +25kg

Squats are getting really tough, I think I haven't been eating enough.

James Bailey
07-17-2010, 12:01 PM
C&J 60x3, 80x2, 100xf1, 102.5xfff

SN 65x1x5

Started getting wrist pain after a few snatches so stopped.

James Bailey
07-17-2010, 12:03 PM
BS 60x5, 100x5, 125x2, 5,5,3

Bench 60x5, 92.5x3x3

DL 135x5

Felt tired today, squats sucked and so did deadlifts. Might back off a bit next week.

James Bailey
07-17-2010, 12:06 PM
SN 40x3, 60x2, 70x1, 75xfff, 70x1x2

C&J 75x2, 85x2, 95x1x10

Really tough today, definitely backing off and possibly adjusting the programming. I feel like it is really hard to stand up with these cleans. I think I will introduce front and overhead squats next week and back squat 5x5 instead of 3x5. I like the more volume less intensity approach for me.

James Bailey
07-17-2010, 12:08 PM
BS 60x5, 80x5, 100x5, 115x5x5

Press 40x5, 67.5x3x3, 60x10

Pull Ups BWx10x3

Good day even though I was tired, I have never tried pressing 60x10 and was pleased to get that.

James Bailey
07-17-2010, 12:10 PM
C&J 60x3, 80x1x5, 90xff

Bench 60x5, 75x5, 90x4, 85x5x3

DL 110x3, 120x3x3

Rows 3x15 30kg

Bit of a screwed up day, couldn't really clean properly and my knee hurt. So next week we shall resume in a slightly higher volume and see how it goes.

James Bailey
07-19-2010, 01:30 PM
SN 40x5, 55x1, 65x1, 70x1, 75x1, 80xff, 65x1ff

C&J 80x1, 90x1, 95x1, 100x1, 105xf1, 90x1x3

Good day today, I was tired going into training and took a long time warming up with the bar and lighter snatches. Snatches were better than last week, better turnover anc 2nd pull. Cleans were super fast today, on the second attempt at 105 I recieved the bar a bit above parallel and rode it down a little. The last 90kg cleans were power cleans and really snappy jerks. Ran out of time to do pull-ups so those go in tomorrow.

James Bailey
07-20-2010, 02:04 PM
BS 60x5, 80x5, 100x5, 120x5x4

Press 40x5, 67.5x5/4/3, 60x10

Pull Ups BW 3x10

GHR BW 3x15

First set of squats were good, second was harder, third harder still, fourth I considered putting my belt on but didn't, I unracked the fifth set and felt my lower back really straining so I put my belt on and tried again and it felt worse so left it. Presses were better than last week and pull ups were quite tough. Good day overall, PWO meal, Triple steakhouse burger from BK, one litre of milk with whey, creatine and glutamine. Did some mobility work after training.

James Bailey
07-23-2010, 01:07 AM
C&J 60x3, 80x2, 90x1, 100x1, 107.5x1, 110x1(jerk fail) ff, 95x1x3

Snatch 60x1, 65x1, 70x1fff

CG OHS 70x3x3

Good day today, I'm please with making about 7.5kg progress in the C&J in one week and cleaning my previous max. Ok I missed the jerk but I haven't been front squatting recently so my legs are a little weak in that area. I was pretty tired after that though so snatching was tough and a bit of a waste of time. I think I will just snatch then C&J every session instead of alternating them.

James Bailey
08-20-2010, 04:39 AM
Friday 23.07.10

FS 60x3, 80x3, 100x3, 105x3, 110x3, 115x1

Bench 60x5, 75x5, 92.5x5/5/4, 85x6

PC 70x3, 90x3

DL 130x3x3

Row 30kg 3x15

GHR bw x15

Not bad front squats after not doing them for two months. Tomorrow is the oly cert with Coach B. Looking forward to that.

Monday 26.07.10

SN 40x3x2, 60x1x3, 70xff

C&J 75x1, 85x1

Unsurprisingly a shitty day as I spent most of the weekend lifting. It was a great cert though, well worth it for the experience and all the info and coaching. I will take a couple more rest days and see how I feel.

Thursday 28.07.10

SN 40x5, 50x2, 60x1, 70x1, 75xfff

C&J 75x1, 85x1, 90x1

OK, still need some rest. I'll take the rest of the week of and come back on Monday.

Monday 02.08.10

SN 40x5, 50x2, 60x2, 65x1, 70x1, 75xfff, 70x2, 75x1, 80xff

C&J 70x1, 80x1, 90x1, 100x1, 105x1, 110xf(cleaned it, bailed on the jerk)

Pull Ups bwx12x3

Felt much better today. Rest was needed.

[Tuesday 03.08.10/B]

BS 60x5, 80x5, 100x5, 120x5x3

Press 40x5, 67.5x3x3

Back squats felt damn heavy.

[B]Thursday 05.08.10

SN 40x3, 60x2, 75x1, 70x1

C&J 80x3

FS 60x3, 80x3, 100x3, 115x3/2, 110x3x3

Ring Dips BWx10x5

DL 135x3x3

Rows 35kg x12x3

I combined two sessions today as I'm flying back home tomorrow morning for a week. One week off lifting.

Monday 16.08.10

SN 40x5, 50x2, 60x2, 70x1, 75xfff1, 80xfff

C&J 80x2, 90x1, 100x1, 105x1/c/f

Pull Ups bw x10x3

Felt ok today but took it a little easy. I'll go heavier on Thursday. I think I really need more speed in the snatch.

Tuesday 17.08.10

BS 60x5, 80x5, 100x5, 125x5x3

Press 40x5, 70x3x3, 70x2, 65x7

SN-pull 80x3x3,

3-pos cl 80x3

Good day, I started using a belt on BS again. I really prefer using one for work sets. It really does make a big difference to my stability coming out of the hole. I'm really pleased with my press, last time I tried pressing 70kg was about a year ago and I really struggled to get one rep, I'm getting closed to that BW press :) I had forgotten what pullling work I was supposed to do after pressing so just did some form of pulls.

Thursday 19.08.10

SN 40x5, 60x2, 65x1, 70x1, 75xff1, 80xfff

C&J 80x2, 90x2, 100x1, 110xff

I nearly stuck the first jerk with 110, I lost if forward though. I ran out of time so didn't do Sn -bal as planned.

James Bailey
08-22-2010, 01:53 AM
FS 70x3, 90x3, 115x3x5

Ring Dips bw x10x5

PC 60x5, 70x1

DL 130x1, 140x3x3

Rows 35kg x12x3

Prowler +50kg 100m push

James Bailey
08-27-2010, 03:49 AM
SN 40x5x2, 50x2, 60x2, 70xff1

C&J 70x2, 80x2, 90x1, 100xfff, 90x2

Crappy day, felt really tired and slow. I think I have a cold coming on. I'll see how I feel tomorrow and if it's worse then take an extra rest day.

James Bailey
08-27-2010, 03:53 AM
SN 40x5, 50x3, 60x2, 70x1, 75xf/1/f/f/1/1/1/f/1/1

C&J 70x3, 90x2, 100x1x3, 105xf, 100xf

Bear complex 70x3x2

I felt shit on Tuesday so took my extra rest day. Today felt better, still a little slow but not too bad. Tried doing a little more volume instead of high intensity. I am doing a workout with the gym as a demo at this sport night on Saturday so I tested the Bear with 70kg as we have to do three rounds with heavyish weight and make it look relatively easy, after SN and C&J 70kg felt light. I skipped SN-bal due to lack of time. Might do that on Friday.

James Bailey
08-27-2010, 08:48 AM
FS 60x3, 80x3, 100x3, 120x2, 117.5x2/2, 115x3x2

PP 60x3, 80x2/3/2

DL 70x3, 90x3

Prowler 80kg 20m x3

Felt pretty tired today, everything felt really heavy. Haven't really done PP for a few months so they sucked. I think I should put PP and RJ into my program as I feel I'm not doing enough pressing. That is probably why jerks feel so damn heavy.

James Bailey
09-01-2010, 02:16 PM
Sportnight demos in Basel.

PP 60kg x 6

KB Sn 24kg x 8

Walking lunge with 20kg water bag 9 steps

4 rounds

5:00

rest 30 mins

500m Row 1:32

Fucking conditioning...hard...I came in about a minute slower than the quickest guy in the above workout, not bad as I was using more weight and don't really do conditioning. Or even the latter exercises really.

James Bailey
09-01-2010, 02:35 PM
SN bal 40x3, 50x3, 60x3, 65x3, 65x2x2

Complex A 50kg 8's

Row
Clean
FS
Press
BS
Good Morning

CG OHS 70x3x2

Nice light day, I have been feeling pretty worn out the past two weeks and my appetite is a bit suppressed. I have the feeling I've been overtraining a bit. I am changing my schedule to three days with roughly the same volume of training as I have been doing but spread over three days instead of four to give me less events to recover from in the week. I think that will work better. Well I fucking hope it will work better, it did work well earlier this year until I got injured. I guess it'll work again and then I can build up the volume later.

James Bailey
09-12-2010, 12:34 PM
SN 40x5, 50x3, 60x2, 65x1, 70xf/1/1, 75xf

C&J 75x2, 90x2, 100xf

FS 40x3, 70x3, 90x3, 110x3

Press 40x5, 70x2x2

DL 130x1, 140x3x3

Rows 30kg x12x3

Slightly better day but still slow. Squats felt really heavy and didn't get a good groove so stopped.

James Bailey
09-12-2010, 12:36 PM
SN 40x5, 50x3, 60x2, 70x1, 75xfff

BS 50x5, 80x5, 100x1, 130x2

Felt awful today, this may have something to do with going out drinking three nights in a row and only getting 15hours sleep between Friday night and tonight. Had a headache going in to training that got worse as I progressed and couldn't concentrate or really push anything. Figured it was a better idea to go home.

James Bailey
09-12-2010, 12:39 PM
SN bal 40x3, 50x3, 60x3, 65x3x3

CG OHS 70x3, 80x3

Complex A 8's 50kg x2

Row
Clean
FS
Press
BS
Good Morning

Much better day after some rest, my appetite is returning too.

James Bailey
09-12-2010, 12:42 PM
SN 40x5, 50x3, 60x2, 70xfffff

C&J 70x1, 90x1, 95x1, 100xcc1

FS 60x3, 80x3, 100x3, 120x3x5

Press 60x3, 70x3, 65x5x2

DL 145x3x3, 160x1

Row 30kg x15

Not too bad today, really slow snatches. Weak C&J too, crappy Jerks. Ran out of time for sled work. I went to the chiro though, I have very tight IT bands and had a bit of torsion in the sacrum. I have to spend more time on mobility and foam rolling.

James Bailey
09-13-2010, 01:45 PM
SN 40x5, 60x2, 70x1, 75xff1, 80xffff

C&J 80x2, 90x1, 100x1, 105x1, 110x1*, 112.5x1*, 115xc*

BS 60x5, 100x5, 130x5x3

PP 60x3, 80x3, 85x3x4

Pull Ups BW x 10/8/8/8


What started out as what I thought would be a shitty day ended up with three PR's in a row. Finally stuck 110, then pushed it up as it felt pretty quick and Ramon said I caught it way above parallel, stuck 112.5, which ties me with his best C&J. 115 proved to be too much to jerk, clean was damn hard and just didn't get under fast enough. I felt weak in the warm ups and slow in the snatches. I feel like my groove in the snatch is shit. I think I'll spend some time working snatches on Friday, like work up to a nice heavyish weight and do it for as many reps as I can...singles I mean. Happy with C&J though, I think I need a little more work on the jerk but hey, when we move into the new gym and build jerk blocks I'll do that.

James Bailey
09-23-2010, 03:34 PM
SN 40x3, 50x5, 60x2, 70x1, 75x1, 80xfff, 75xf/1/f

C&J 70x2, 90x1, 100xf

Ok so I got a fever and swollen glands on Tuesday, shit. Spent the whole day in bed on Wednesday and still don't feel great. Not too bad considering I guess...

James Bailey
09-23-2010, 03:37 PM
SN 40x3, 50x2, 60x2, 70x1, 75x1m 80xfff, 70xfff

C&J 70x1, 80x1, 90x1, 100xc/c, 105xf

BS 60x5, 100x5, 132.5x1, 120x3x3

PP 60x3, 80x3x3

Pull Ups BW 8/6/6

Still not 100% better, even after a relaxed weekend. Taking it a bit easier this week...it was a little frustrating, I think that, again, I need to work on my snatch. Not feeling a good groove.

James Bailey
09-23-2010, 03:38 PM
SNbal 40x3, 50x3, 60x1

Complex A 50kg, 55kg for 8's

Felt very tired today. Good thing it is supposed to be a light day anyway.

James Bailey
09-24-2010, 09:55 AM
SN 40x5, 50x2, 60x1, 70x1x13 (two misses)

C&J 70x1, 80x1, 90x1, 100x1x1/1/c/1/1/1

FS 60x3, 90x3, 110x3x5

Bench 60x5, 80x5x3

DL 140x3x3

DB Rows 40x10x3

Felt good today. got a much better groove on snatches, much better recieving position. I think I will continue in this fashion for a while to get more good lifts in. C&J was also good, only missed one jerk due to a shitty dip and drive. Started benching again for fun...I figure that three pressing movements a week is ok, PP monday, press wednesday and bench friday. My programming is going back to what I did earlier in the year and made really good progress on. So I am resetting weights and starting to move up again. I am much stronger now but need to get my work capacity up again by dropping the intenstity and getting more volume in.

James Bailey
10-01-2010, 03:57 PM
SN 40x, 50x2 , 60x2, 72.5x1/fff

C&J 80x2

BS 70x5, 100x5, 132.5x5x3

PP 60x3, 87.5x3/2, 85x3

Pull Ups 3x10

Felt slow today but not too bad, shoulders still sore from benching last week as I hadn't done any for ages so pp was a bit rubbish.

James Bailey
10-01-2010, 04:06 PM
SN Bal 40x3, 60x3, 65x2, 70x1x3

OHS 70x3, 80x3, 90x3/2

CG OHS 90x3

Complex 60kg, 8's

Row
Clean
FS
Press
BS

Conditioning

15-12-9 reps

KB swing 32kg
Pull Ups

My retrogradation back to my old programming has proved very successful. I am breaking PR's now and have much more energy. Didn't time my conditioning. I am just throwing it in once or twice a week and after a month or so I'll start timing my efforts.

James Bailey
10-01-2010, 04:11 PM
SN 40x3, 50x2, 60x1, 70x1, 75xf/1, 80xf/1, 85xfff/1 pr, 70x1x5

C&J 70x1m 90x1, 100xc/1, 105x1, 110xfcf

FS 100x3, 120x3x3

Bench 60x5, 85x5x3

DL 150x3x3

DB Rows 40x10x3

Back Ext. 20x10x3

Sn felt much better today, might be the 10hours sleep I got and the more rest I am getting. I also started taking an extra 50mg of zinc the past week, makes me sleep better. FS felt damn heavy, so did the cleans. Bench was fine, DL is now heavy enough that I have to hook grip the sets. Started doing back extensions to build up the erectors more. Not hitting them too hard though...was supposed to do prowler runs but I ran out of time.

James Bailey
10-14-2010, 11:34 AM
SN 40x3, 50x2, 60x1, 70x1, 80xf, 70xf/f/1/1/f

C&J 80x1, 90xf

BS 60x5, 80x5

PP 60x3, 80x3x2

Back felt funky in the left lumbar so I stopped for the day. I think I'll go to the chiro this week. Also damn tired, bad sleep this weekend.

James Bailey
10-14-2010, 11:35 AM
SN-bal 40x2, 50x2, 60x2, 70x2, 80xf/1/1/1

Back still feels funky so I stopped, chiro tomorrow.

James Bailey
10-14-2010, 11:39 AM
SN 40x3, 50x2, 60x1, 70x1, 80xf, 70xff

C&J 70x1, 80x1, 90x1, 100xf/1, 105xc/c

FS 60x3, 100x3, 110x3x5

BP 60x5, 80x5

DL 140x5x3

DB Rows 40x20

Felt ok today, a bit slow.

James Bailey
10-14-2010, 11:42 AM
SN 40x3, 50x1, 60x1, 70x1, 75xf/1, 80xff, 70x2x3

C&J 70x1, 80x1, 90x1, 100x1, 105xf/1/c

BS 60x5, 100x5, 135x4/3, 120x4

PP 50x3, 70x3, 85x3x5

Pull Ups 3x10

Really tired today from the weekend, had a huge party. Plus didn't sleep well last night. Oh well...

James Bailey
10-14-2010, 11:44 AM
SN-bal 40x3, 60x3, 70x2, 80x2x3, 85x1, 90xf/1

OHS 95x1, 97.5x1, 100x1

Sled Sprints 60kg 50m x 5

Really good day today. I felt tired going in but hit a couple of really good PR's. Very pleased. I was going to do a barbell complex but after the OH work I felt like doing mindless conditioning.

James Bailey
10-21-2010, 03:00 AM
SN 40x3, 50x2, 60x1, 70x1, 75xf/f/f/1, 80xf/f/f/f/f

C&J 80x1, 90x1, 100xc, 105xf/1, 110xf

FS 60x3, 90x3, 115x3x5

BP 60x5, 87.5x5x3

DL 145x5x3

Rows 40x20

BS 100x15

Shoulder felt a little funky in snatches so the catch was a little tricky. I didn't have time to unpack the prowler and couldn't think of anything else to do for some vague conditioning so I went for max reps on BS with 100kg...wasn't too many actually but more than I've ever tried to do with 100kg.

James Bailey
10-21-2010, 03:02 AM
BS 60x5, 90x5, 110x5, 135x4, 110x10

PP 60x3

I felt rotten today for some reason, really tired. Tried a snatch or two but had no snap or anything so figured I could squat, wrong. No pressing either. Oh well, light day.

James Bailey
10-21-2010, 03:04 AM
SN Bal 50x2, 60x2, 70x2, 80x1, 90x1, 95xf/f/f

BS 110x2, 130x2, 140x3, 150xf

Complex

Row
RDL
FS
PP
BS

70kg for 8 reps

Felt like doing more back squats as Monday was so shit. Went well I thought.

James Bailey
10-27-2010, 03:03 PM
SN 40x3, 50x1, 60x1/f

C&J 60x1, 70x1, 80x1

FS 60x3, 90x3, 120x3x2

BP 60x5, 70x5 90x5x3

DL 110x1

Trained in the morning today as I had to work then go to a Jamiroquai concert. Which is fine but I remember now why I don't usually train in the morning. I feel like crap. Slow and very low energy.

James Bailey
10-27-2010, 03:08 PM
SN 40x3, 50x1, 60x1, 70x1, 75x1, 80xf/f/f 70x2x5

C&J 70x1, 80x1, 90x1, 100x1, 105x1, 110xf

BS 60x5, 90x5, 110x3, 135x5x3

PP 60x3, 90x3, 87x5x3x4

Pull Ups 3x10

A bit better today, I'm a bit miffed about not being able to snatch 80kg for the past two weeks but double 70kg for many sets...oh well, at least most stuff is moving.

James Bailey
10-27-2010, 03:10 PM
SN bal 40x2, 60x2, 80x2, 85xffff, 90x1+ohsx2

OHS 105x2*, 110xf/1

I am very pleased with my SN bal and OHS progress. This is my light day, shoulders and abs ;)

James Bailey
10-29-2010, 05:11 PM
SN 40x3, 50x2, 60x2, 70x1, 75xf/1, 80x1, 85xfffffff1

C&J 80x1, 90xfff

FS 60x3, 90x3, 110x1, 125x2*, 130x1*, 120x3x3

BP 60x5, 92.5x2, 90x3x5

DL 140x5x3, 170x1, 195x1*

So today was interesting, I meant to go for 90 on the snatch after failing the first few. But that didn't work due to miscounting after changing the plates around and not realising I put 2.5kg plates on instead of 5kg ones. Pretty retarded. So I felt pissed off and my cleans sucked, which was annoying but, fuck it, I thought. I'll just PR on other lifts instead. So two PR's on FS. Shoulders were pretty wrecked from Wednesday and all the snatching so bench sucked balls. I figured that I'd just start deadlifting and superset some triples at 90, which is all I could manage. I wanted to DL 150 but, and you'd think this wouldn't happen twice in one day but fuck no, I miscounted again and only put on 140. Retard. Well then I figured I'd try beat my DL max of 190, I did. Ugly as fuck but it went up. I was still wearing my shoes and my velcro belt. Ramon said if I was wearing flat shoes and had a proper belt I could hit well over 200. Possible, maybe. I don't know I'm not a powerlifter. Maybe my cleans will be better next week ;)

James Bailey
11-21-2010, 01:05 PM
C&J 70x1, 80x1, 90x1, 100x1, 105x1, 110xf

BS 70x5, 100x5, 120x1, 140x3x3

Felt exhausted today and ran out of time to train so I just left it at these two lifts.

James Bailey
11-21-2010, 01:07 PM
SN 50x2, 60x1, 70x1, 75xf/f/1/1/f

C&J 75x1, 85x1, 95x1, 105x1, 110xf/f

I couldn't train Wednesday due to a staff meeting, I thought I'd go late but it was way too late. I dropped the volume massively today due to time constraints and the Crossfit Challenge at the box tomorrow. I have no idea what the workouts are other than there are three and they are team workouts.

James Bailey
11-21-2010, 01:13 PM
SN-bal 40x3, 60x2, 70x1, 80x2, 90xf/1/f, 80x2

I couldn't actually walk properly for three days after the challenge so skipped training on Monday and felt rubbish today. My hamstrings and glutes have never been so sore, the reason behind that is as follows:

WOD 1:

For time:

2000m row

Each team member had to row. WOD 1 was the first rowing part of WOD 2.

Firebreather: Damper 10
Regular: Damper 7


WOD 2:

For time:

2000m row (WOD 1)
15-14-13--2-1 reps:
Deadlift
Box Jumps
2000m row

Each team member had to row at both rowing parts.

Firebreather:
- Deadlift M 100kg, W 60kg
- Box Jumps M 61cm, W 51cm

Regular:

- Deadlift M 75kg, W 45kg
- Box Jumps M 51cm, W 41cm


WOD 3:

For time:

100 Kettlebell Snatches
200 Sumo-Deadlift High-Pulls
300 Kettlebell Swings

Firebreather:

Snatches: M 24kg, W 16kg
SDLHP: M 32kg, W 20kg
Swings: M 32kg, W 20kg

Regular:

Snatches: M 16kg, W 12kg
SDLHP: M 24kg, W 16kg
Swings: M 24kg, W 16kg

Reto and I were the only non-Crossfitters competing. I had been out till about 5am drinking and the first workout was at 2pm. I have the dubious honour of first pukie of the day. Adding rowing and deadlifts, I didn't do any box jumps, to the list of things that make me puke, the prowler has first place position on that. I was just pleased that my team didn't come last :)

James Bailey
11-21-2010, 01:16 PM
SN 40x5, 50x2, 60x2, 70x1, 75x1, 80xf/f/f/1, 85xfx4, 75x1x5

C&J 75x1, 80x1, 90x1, 100xc, 105x1, 110xc, 115xfx5

FS 70x3, 90x3, 105x3, 125x1x2, 120x2x2

Bench 60x5, 90x3, 95x2, 90x3x3

DL 150x3

RDL 120x5

Big day, thought squats sucked as my posterior chain is still shot.

James Bailey
11-21-2010, 01:18 PM
SN 40x3, 50x2, 60x1, 70x1, 75xf

BS 70x5, 100x3, 120x3, 140x1

I was sick today, bad cold but thought I'd train anyway. Probably regret this tomorrow.

James Bailey
11-21-2010, 01:22 PM
SN 40x1, 60x1, 70x1(HPSN), 75x1, 80xf/1, 85xf/f/f

SN-bal 50x1, 60x1, 70x1, 80x1, 90(+OHS)x1x3

Not too bad today, I read a great article (http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_47.html) (wfs) by Glenn Pendlay. I will be incorporating some of the ideas into my training.

James Bailey
11-21-2010, 01:27 PM
HSN (Hip+knee) 40x2, 50x2, 60x2x2, 65xf, 60x2x1/1/f

C&J 60x1, 80x1, 90x1, 100x1, 105x1, 110x1, 115xfx4, 110x1xf/1

FS 70x1, 100x2, 120x3x5

Press 40x5, 65x3x4, 60x5

RDL 120x8x3 I also did a 170kg DL in between one of these sets for fun :)

DB Rows 40x20

Good day today, the snatches from the hang ended up being power snatches as I was too slow to get under. Otherwise I would have used more weight. Happy with the C&J considering my physical state by that time. I think I'll get 115 next week.

James Bailey
12-17-2010, 07:18 AM
SN 40x3, 50x1, 60x1, 70xff

CL Pull + HCL (Knee) 2 +1 70x1, 90x1/1, 95x1100x1/1

PP 60x3, 80x3, 85x3x4

BS 85x3, 110x1, 130x3x2, 120x3x3

30 Burpees

James Bailey
12-17-2010, 07:19 AM
SN Pull + HSn (Knee) 2 + 1 40x1, 50x1, 60x1, 70x1x5

C&J 70x1, 80x1, 90x1, 100xfff

Tired and way too slow today, back pain in left side around the SI joint.

James Bailey
12-17-2010, 07:25 AM
SN 40x3, 50x1, 60x1, 70x1, 75x1

C&J 70x1, 90x1

BS (quarter squats, basically a lockout) 200x1, 240x1, 270x1x5

I don't know what gave me the idea to do lockouts, I felt rubbish and slow and felt like seeing how much weight I could lift out. I was quite surprised, just under 600lbs. Maybe I've been reading too much Chaos & Pain (http://chaosandpain.blogspot.com/) (not really WFS);)

James Bailey
12-17-2010, 07:30 AM
Strongman Demo with farmers walk and tire flips and that kind of stuff.

SN 60x1, 70x1, 75x1

C&J 80x1, 90x1, 100x1, 110x1, 115x1

We had an event at Crossfit Basel (http://www.crossfitbasel.ch/en/) (wfs), I did a couple of demos, first was the strongman stuff. Second was a weightlifting demo. I was pretty stoked to hit 115 C&J after about 2 months of trying. I was damn surprised too as I'd had a couple of glasses of wine and at least three beers before my weightlifting demo :D

James Bailey
12-17-2010, 07:33 AM
Sn Pull + Sn (hip) 2 + 1 40x1, 60x1, 70xf, 60x1x3

C&J 85x1, 95x2, 100x1, 105xc, 100xf/f

PP 60x3, 80x3, 90x3x3, 90x2

BS 90x3, 110x3, 130xf

Still have SI joint pain, it is worst at the bottom of a squat, hence not really doing any squatting. Going to the chiro this week.

James Bailey
12-17-2010, 07:35 AM
SN 50x2, 60x1

DL 80x3, 100x3, 120x3, 150x3

I was way to tired to do anything else, my friend Tom was deadlifting so I joined him doing triples.

James Bailey
12-17-2010, 07:37 AM
SN 40x3, 60x1, 70x1, 75x1, 80xf/1, 85xfx5, 75x1/f/f/1/1

C&J 75x1, 90x1, 100x1, 110xfff

FS 60x3, 100x3, 110x1

SI joint is pissing me off now. Going straight to the chiro.

James Bailey
12-17-2010, 07:43 AM
SN 50x2, 60x1, 70x1, 75x1, 80xf/1/f/1/f/1/1/f/1/1/f

CL pull + CL (knee) 2 + 1 80x1, 90x1, 100x1x4

PP 60x3, 80x3, 90x3x4

BS 80x3, 110x3, 130x3x5

Box Jump (half my height) x 10
Pull Ups x 10

3 rounds 03:35

Went to the chiro, had a small adjustment but he said there was mainly inflammation in the SI and right shoulder joint. Plus the right shoulder is really tight. It is still painful but a bit better. I tightened up the start position and the 1st and 2nd pulls are way more powerful. I think it was really bad glute activation. BS done with out a belt so I could feel more of what was going on. Felt ok, still painful but ok. Conditioning sucked, I am really badly conditioned to do anything but the lifts. I will do more as I find it actually does help.

James Bailey
12-19-2010, 03:35 AM
SN Pull + SN (Knee) 2 + 1 50x1, 60x1, 70xf/f/f/f

C&J 70x1, 90x1, 100xf

I had some back pain on the catch, FS felt shit so I just left it there. Should is also feeling a bit funky.

James Bailey
12-19-2010, 03:39 AM
SN 40x3, 50x1, 60x1, 70xf

Bench 60x5, 90x1

Sled Sprint 100m 70kg
Sledgehammer Tire Hits 50
PP 60kg AMRAP

8 Mins total time to complete the WOD.

20 reps PP

Pull felt ok in the snatch but recieving it caused pain in both my shoulder and back. Chiro said that it's the rotator cuff causing the pain and to rest it. Damn it. Probably a minor tear in the back and rotator. Oh well, RICE.

James Bailey
12-19-2010, 03:44 AM
P-SN 50x2, 60x2, 70x2/f/f

PC 70x1, 80x1, 90x2x5

Did what I could today and the was power lifts. Good to do something. I wanted to try OHS because I figured that I could do those with my back but it hurt to press so didn't bother. I'm going to rest and next week start up again doing whatever doesn't hurt. I'm reworking my program at the moment so that when I'm fit for all the lifts I can back off and ramp up.