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Troy Archie
04-01-2007, 09:07 PM
Thought it would be benificial to make a training log on a message board somewhere so here it is.

25 y/o Male
5'-10.5"
158lbs

Followed the WOD for over a year, went travelling and made my own WOD for about 9 months, hooked up with Andrew Cattermole in Sydney (http://www.crossfitaustralia.blogspot.com/) and got whipped for two months and then went to Asia and lost it all. Been back home now for about two months, a few pounds heavier and a few pull-ups and plates short of a full gym but making progress.

Following the WOD plus doing extra work. My extra work is pretty much whatever is opposite of the WOD, AB work and whatever I feel like pissing around with, whether it's TGU's or ring play. My goals are general fitness and I'm hoping to get into a sport or two if I have the time in the summer with climbing at the top of the list.

Blah

31/03/07
*Clean 10x1
95/105/110/115/115/125/130/135-f/115/125/132.5-f/130-f/125-f/115
Psyched myself big time on this one, which seems to be a re-occuring them with the cleans. Doing hang cleans yesterday probably didn't help either. Should have tried 135 after 125. Just keep pulling.
-W Pull-ups - 20-5/25-4/25-4/30-3/35-3/40-3
-MP 5x3-95 Solid, go 5x3-90 & 5x5-80
-3R - 10 Laying Hip Swings/7 Supermans/Plank 60 sec

-Climbing - Hit a local indoor wall, something I hope to do more of in the future and a sport I could really get into so long as the life schedual is right. Had a great time.
-Diet good, not 100%. Treated myself to a Thai/Laos dinner. Had rice paper rolls and a Som Tom style chicken salad. Treat of the week, dam good.

30/03/07
*Run 5km
28:10
Done AM at home.
Dam I am a slow ass bastard. Albeit it was the longest run I've done since...a long time.
PM fun
-3R - 15 OHS/15 Sit-ups/11 Push-ups/5 Pull-ups
-OHS 3x3-95
-Hang Cleans 7x1-95
-Pull-up and Push-up practice
10/9/8/7/7
Getting much better on the overhand kipping pull-ups.
-Diet 100%, paleo and all that.

29/03/07
-3R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*Filthy 50
50 Box jump
50 Jumping pull-ups
50 Swings, 55lbs
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45lbs
50 Back extensions
50 thrusters, 40lbs
50 Burpees
50 Ankle Hops
Time 30:20
Not my best time but a solid effort.
-Diet 100%, paleo and all that.

28/03/07
-3R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*Front Squat 7x1
155/165/175/185/190/200/185
-BP 5x5-120 good, go up
-DL 5x5-225 work it
-3R - 10 KTE/10 JSBT/10 V-ups/15 sec Tuck Ring Hold
-Diet 100%, paleo and all that.

27/03/07
-4R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*"Tabata Fight Gone Bad"
8 Intervals of 20 sec work and 10 sec rest. Score based on lowest number of reps.
Thrusters, 40lbs - 10/9/9/9/8/8/8/8
SDHP, 75lbs - 8/7/6/6/6/6/6/6
Box Jumps - 8/8/8/8/8/8/8/8
Push-Press, 75lbs - 10/6/5/5/5/5/5/5
Row - 6/6/6/6/6/6/5/6
Total Score 32
Stupid scoring system on this one. Too easy to have a bad interval and not push yourself the rest of the way because of it. Definitely copped out on this one.
-W Pull-ups 5x3-35
-5R - Ringhold 20 sec/3 EW/5 Push-ups
A day behind on this one. Felt really tired and spent and decided to call it an off day but then proceeded to have a terrible binge session, lossing all control and ate anything and everything I could get lips on. Felt like crap all day and fasted for 16+ hours but the damage was done and I could feel it on this WOD, which is really too bad because it did look like a fun WOD. Live and learn. Gotta make my "bad" day's worth it and have something good instead of just binging on cereals, breads and popcorn. Even hitting up Wendy's or McDick's would probably be better but I'd rather have the off days be something good bad like Indian or Thai...

Troy Archie
04-02-2007, 08:10 PM
02/04/07
BW 156.5/71kg Finally getting my weight down to a reasonable level and I can feel it, way more jump plus my strengths going up so I must be doing something right. 156lbs/71kg feels good.
-Run 400m/Row 500m/Run 400m/Row 500m - 1:30 rests
*"Angie"
For time:
100 Pull-ups - 15/7/5/5/4/4/5/5/5/5/4/4/4/4/4/5/3/3/3/4/2
100 Push-ups - 15/10/15x5
100 Sit-ups - 50/25/25
100 Squats - 35/20/20/25
Time 21:36
Was 21:50 way back on 03/11/05 (http://crossfitanywhere.blogspot.com/2005/11/110305-angie-for-time-100-pull-ups-100.html), the last WOD I did before I left home. Did the pull-ups all overhand and in doing so have taken one step further to reprogramming myself. Didn't get as many fired out at the start as I'd like but I gotta start somewhere. No more underhand from here on out. Squats just sucked after the sit-ups.
-Thrusters 5x3-95 A full body lift after a full body WOD, makes sense...
-TGU 30-3/40-3 L&R side. Wanted to go 50 but body said no
-Hang Leg Raise 3x10
-Diet great but not 100%. Had a thin slice of swiss and some Lindt 99% proof.

Troy Archie
04-04-2007, 04:54 PM
04/04/07
*3 Rounds for time of:
12 Muscle ups - 48 pull-ups/24 Ring Dips
30 back ext.
Run 400m
Time 29:13
I want to knock off off 2 minutes because I wasted way too much time pissing around with the treamill and waiting until it got going. I should have rowed this one and I'm not using a treamill again on a WOD. The amount of time I lose pissing around on them, the innacuracy of the distance and the time it takes to get going completely defeats the purpose of the WOD.
-DL 3x5-225
-3R 10 Hanging Leg Raises/10 Lying Hip Swings/Cobra holds 30 sec.<-- deadly
-Diet 100%, paleo perfect

03/04/07
-4R Row 500m/1 min rests
1:55.6@27 - 226.8w/1:55.8@27 - 225.4w/1:54.9@26 - 230.6w/1:54.1@29 - 235.8w
*Clean&Jerk 7x1 95/105/105/115/125/135/137.5/140 C no J/140 ugly jerk but OH
-50 Burpees for time 4:04 major lactic fun in the legs
-Cat Skins 5x3 on power rack, too easy
-3R Jumpstretch Core circuit
-Diet 100%, paleo perfect

Allen Yeh
04-05-2007, 02:50 AM
[QUOTE=Troy Archie;8221]04/04/07

I want to knock off off 2 minutes because I wasted way too much time pissing around with the treamill and waiting until it got going. I should have rowed this one and I'm not using a treamill again on a WOD. The amount of time I lose pissing around on them, the innacuracy of the distance and the time it takes to get going completely defeats the purpose of the WOD.

Always irritating trying to use the treadmill in a gym especially during a workout. By the time you hit quick start and get it to the speed you want...etc that's like a minute wasted, and then you have to worry about someone jumping on there when you run off to do something else.

If I had a treadmill at home I think it'd be easier because then you can just leave the treadmill running the entire time and just calculate the distance as soon as your feet hit the ground.

Troy Archie
04-05-2007, 08:00 PM
Sometimes I can get away with keeping a treadmill running but have had times where people come along and turn them off or jump on themselves. No on ever uses the C2 except me and I guess I should take advantage of that. I really question the distances shown on treadmills though...

Allen Yeh
04-06-2007, 04:52 AM
Sometimes I can get away with keeping a treadmill running but have had times where people come along and turn them off or jump on themselves. No on ever uses the C2 except me and I guess I should take advantage of that. I really question the distances shown on treadmills though...

People jumping on the treadmill I was using is very very irritating. It's like what you don't see my towel, water bottle sitting right there?

If I run on the treadmill I'll typically put it on a 1% incline because that is closer to what outdoor running exertion would be, 1-2% incline on a treadmill that is. I had seen a chart but I don't think I saw it online.

Troy Archie
04-06-2007, 07:40 PM
06/04/07
-3R Row 500m/1 min rest
1:55.1@28-229.6w/1:54.2@27-234.7w/1:57.3@27-216.6w
*As many rounds in 20 minutes of:
10 Thursters, 65lbs
10 Pull-ups
Total Rounds 11 + 10 Thrusters & 8 Pull-ups
Started off feeling really slugish but quickened the pace as the clock wore on, spending the last 5 minutes going hard. My hands are absolutely destroyed and kicked to shit. Chalk and taping the bar hasn't really helped all that much. I think the last sand job I did might have been too much.
-BP 3x5-125 wanted to go 5x5 but bar was feeling at bit heavy
-DB Snatches 1x15/20/25/30/35/40/40/45/45/50<--bit ugly
-3R 10 JumpStretch Band Twists/10 KTE/Cobra Hold 30 sec.
-diet 100% today but yesterday was a bit questionable. Felt hungry, tired, spent and just out of it all day. Got home and started wolfing down all the veggies and chicken nuts and almond butter I could get my hands on. Things got a bit ugly and I had a peice of cake. It was good. Other than that it was all good foods but just lots of it. This seems to be a re-occuring thing for me and perhaps I just need to eat more on a daily basis to war off these crashes and lapses...

Troy Archie
04-08-2007, 08:48 PM
07/04/07
-3R 100 Jump Rope/15 OHS/10 Push-ups
*15-12-9 for a load of:
Back Squat
HSPU
150-15/160-12/170-9
5/5/3/2-4/4/4-4/3/2
Should have started with 160 on the 15 and increased by 10 from there.
-Power Cleans 6x1-120
-RDL 5-120/135/155/165/175
-3R 3 Ring Dips/3 Cat Skins/3 Pistols

-PM Climbing Session
-diet 100% paleo-licious, or is that luscious?

08/04/07
-3R 150 Jump Rope/15 OHS/15 Sit-ups/10 push-ups
*Deadlift 7x1
245/260/270/285/300/310/320
Felt a bit heavy but I guess that's because it was...PR since coming home.
-5R 10 OH Walking lunges, Oly bar/1 TGU, 40lbs DB L&R
40lbs TGU felt easy. Did the last round using the Oly bar.
-3R 10 Explosive push-ups/3 Leg Raises/Ring hold (30,30,20sec)
This was a painfull little circuit. The push-ups and ring holds are a deadly combo. I wanted to do clapping push-ups but can't so I just did explosive but by the time I got to round 3 rep 10 they were pretty much regular push-ups.
-diet ok. It was fucking Easter Sunday for Christ sake. I did mange to keep it pretty clean having only as little stuffing, corn meal and cabbage rolls. Treated myself to a bit of dessert too but all in all I'd say I was good boy and didn't stagger away from the table ready to throw up.

Troy Archie
04-10-2007, 08:10 PM
10/04/07
-3R 150 Jump Rope/15 OHS/15 Sit-ups/10 Push-ups
*"Elizabeth"
21-15-9 of:
Cleans, 115lbs 11/5/3/2-5/4/3/3-5/3/1
Ring Dips, Approx 50" hang 5/5/2/2/2/3/2-6/3/3/3-4/2/1/1/1
Time 9:47
Last did this bitch on 26/01/07 (http://crossfitanywhere.blogspot.com/2007/02/well-this-is-it-this-is-end-of-crossfit.html) in Cambodia and even before that was 31/07/06 (http://crossfitanywhere.blogspot.com/2006/08/well-things-have-been-turing-out-great.html) in Sydney with Andrew yelling at me. Can't really compare the times; different weights, dips & surroundings.
-W Pull-ups 10-5/20-5/35-3/37.5-3/37.5-3/40-3/45-3 These felt good.
-FS 115-3/115-3/125-3/135-3/135-3 These too felt light.
-3R 10 JumpStretch Band Twists/10 Hanging Leg Raises/Hallow 30 sec/Plank 60 sec this one hurt.

Troy Archie
04-13-2007, 08:06 AM
12/04/07
BW 155
-Row 1000m 3:54.3@26-1:57.2ave/Row 500m 1:51.7@31-250.9w
*"Crossfit Total"
BS 230
SP 110
DL 325
Total 665
Compare 17/03/07 (http://crossfitanywhere.blogspot.com/2007/03/170307-bw-161.html). Dyno-might! Squat felt light and could have gone heavier if I didn't start so low. Shoulder Press sucked as usual and had way too much back bend. Deadlight was solid, the 325 felt lighter today than the 320 I did last week. All this and I weighted in 6lbs lighter.
-For Pain:
10 Lying Hip Swings
Plank 60 sec.
Hallow Hold 45 sec.
Cobra Hold 30 sec.
20 Med Ball Twists, 10lbs
Cobra Hold 30 sec.
Hallow Hold 45 sec.
Plank 60 sec.
10 Lying Hip Swings
ouch
*I'd just like to note that I think most of the progress made was from Coach Ripptoe and his book Starting Strength. The great detail he goes into in regards to the mechanics and form of the lifts has been an eye opener for me and with a couple tweaks I've greatly improved my form and upping my pounds. I've only just read the squat and bench sections with huge improvements on and squat and look forward to what can be gained in the Deadlift and shoulder press.

11/04/07
-3R OHS/15 Sit-ups/11 Push-ups
*"Run 5k/3.1 miles"
Time 24:56
3:14 better than 30/03/07 (http://crossfitanywhere.blogspot.com/2007/04/300307-run-5km-2810-done-am-at-home.html), a week and a half ago. Did this one again at home on the treadmill with a solid effort, really pleased with the improvement and output.
-10R 2 Kneeling Evil Wheel Rollouts/1 Standing Evil Wheel Rollouts

Troy Archie
04-17-2007, 09:30 AM
Diet Revamp
I need to follow some type of diet plan so I can not neccearilly see what I take in and controll that but to stop these lapses and crashes I've been having and have always had in the past. I'm not following the zone, I just think in zone/block format because it's handy.

16 protein 4 4 4 4
60 fat 20 20 20 -
9 carbs 1 1 1 6
All 1 carb meals consist of fibrous leafy veggies that I pretty much eyeball. The 6 carb meal is my post workout meal with carb sources coming from fibrous veggies, some stary veggies and some fruit. Amounts of starches and fruits depend on workout intensity.

Troy Archie
04-17-2007, 09:32 AM
13/04/07
-Climbing
-Diet not exaclty to plan but 100% paleo.

14/04/07
BW 155
-2R Row 250m 15 OHS/15 Sit ups/11 Push-ups/6 Pull-ups
*"Helen"
3 Rounds for time of:
Row 500m
21 DB Swings, 40lbs
12 Pull-ups
Time 12:44
More time and less weight than on 09/03/07 (http://crossfitanywhere.blogspot.com/2007/03/110307-bw-158-3-round-wu-of-12-ohs-12.html) but more pain, way more pain. Rowing was a lot harder than running plus I don't think the runs were 400m last time, stupid treamill. I did the swings "Santa Cruz" style this time around too. Pull-ups gave me some problems, my hands have been taking a beating as of late and the climbing hasn't helped.
-BP 3x5-125
-OHS 5x5-95
-2R 10 HLR/10 LHS/Plank 60 sec.
-diet exactly to plan but still 100%

15/04/07
BW 154.5
-4R Run 400m/2 min rest
*Push Jerk 5x5
75/85/85/95/105 did with a thumbless grip, which was wrong and awkward.
-Push Jerk 95-2/95-2/95-2/105-2 with a thumbed grip, much better but still not 100% on form and movement. Elbows out. Shoulder inflexibility?
-Squat Clean 7x2-120
-3R 3 STC/Ring Holds approx. 30sec/Meb ball twists
-diet good. Dinner at friends

16/04/07
BW 155
-3R Run 400m/2 min rest
*"Cindy"
Total Rounds 19 + 5 pull
Solid effort. 2 rounds better than on 25/02/07 (http://crossfitanywhere.blogspot.com/2007/02/before-this-triple-started-i-was.html). Push-ups really broken up.
-Evil Whell Fun
-W Dips 2x5-25
-To the plan with a bit more. Seeing great results but need to tweak up the fat a bit.

Troy Archie
04-17-2007, 09:39 AM
My diet revamp has been going great. I've been seeing great results in the last week alone. No binges or munch out sessions and pretty much no nibbling or pecking between meals. My bf% has dropped a bit and I feel I'm at a good weight right now and anything lower would only be negative. I've been going hard and have been feeling a bit peckish the last couple days so I'm upping the fat x4 and will go from there.

16 Protein 4/4/4/4
75 Fat 25/25/25/-
9 Carb 1/1/1/6

Troy Archie
04-19-2007, 08:48 AM
BW 158 bleh, Chinesse the night before, sick as a dog...
-3R 1 min JumpRope/10 Hang Power Snatches
*3 Rounds for time of:
Row 500m
21 Hang Power Snatches, 75lbs
Time 17:51 w/65lbs
Rows 1:52.5@28/1:52.5@32/1:55.0@29
Snatches were just ugly, I need coaching.
-W-Pull 5x3-25 OH
-TGU Singles OlyBar/55OlyBar/55OlyBar/60OlyBar felt strong and sturdy on these
-3R 11 HLR/11 LHS/Cobra Hold 45sec.
-diet to the plan man.

R. Alan Hester
04-19-2007, 09:48 AM
My diet revamp has been going great. I've been seeing great results in the last week alone. No binges or munch out sessions and pretty much no nibbling or pecking between meals. My bf% has dropped a bit and I feel I'm at a good weight right now and anything lower would only be negative. I've been going hard and have been feeling a bit peckish the last couple days so I'm upping the fat x4 and will go from there.

16 Protein 4/4/4/4
75 Fat 25/25/25/-
9 Carb 1/1/1/6

What have your carb sources been? Veggies and fruit?

Troy Archie
04-19-2007, 03:34 PM
What have your carb sources been? Veggies and fruit?

For the 1 carb meals I pretty much stick to spinich, brocolli, red/white cabbage, lettuce, cauliflower, mushrooms, zucchini, celery... breakfast is the exception though where I have a salsa with tomatos.

The 6 carb meal is my post W/O meal and I stick with the veggies as mentioned above but also have some yams and squash, amounts varying on the intensity and duration of the w/o.

Other veggies are thrown in there like green/red peppers, onions, tomatoes but what's above is pretty much my staples.

Troy Archie
04-21-2007, 10:09 AM
19/04/07
*"Micheal"
BW 155.5
3 Rounds for time:
Run 1/2 Mile
50 Back Ext
50 Sit-ups
Time 19:46
Last outting 25/03/07 (http://crossfitanywhere.blogspot.com/2007/03/250307-3r-row-250m15-ohs10-push-ups5.html). Runs on treadmill set at 1/2 mile intervals, which seemed to be more accurate than the 800m intervals. Back ext all unbroken. Sit-ups unanchored and unbroken on first 2 rounds.
-DB Jerks 5x3-30/35/35/40/40
-5R 5 Ring Dips/3 Evil Wheel/1 min rest
-diet 100% to plan

20/04/07
BW 155
*"Lynne"
5 round of:
BW bench press for reps
Pull-ups for rep
155lbs BP 1/1/1/1/1
Deadhang Pull-ups 13/10/9/9/8
Well at least I can bench press my bodyweight, if only for singles...
-FS 5x3-135 light
-PC 95-3/105-3/115-2/115-2/125-1/130-1/130-1
Olympic lifting coaching would be grand...
-diet 100% to plan

Troy Archie
04-22-2007, 12:36 PM
21/04/07
Off, took it easy and laid around. Was going to go climbing but opt out.
-diet, great but not 100%. had my cheat meal. Tandoori chicken. dam it was good.

22/04/07
L-sit work warm-up
*Over Head Squat 7x3
95-3
95-3
105-3
115-3
120-3 dangerous
115-3
120-3
This is so haphazardous to do without a spot, bumper plates or pillars. I just don't have the confidence to go as heavy as I know I can. I have more of a workout racking and unracking the weight.
-SP 3x3-85 felt a bit heavy. concentrated on form
-5R 5 Ring Push-ups/3 L Pull-ups/5 Pistols L&R/1 min rest

Troy Archie
04-28-2007, 10:30 AM
Started school this week, an added stresser to my pretty much care-free life I've been living the past 1.5 years. Missed a day because of it but made up for it and went 4 straight and a bit beat because of it. Also Started doing some intermediate fasting with interesting results. I'll have to tinker around with this a little more.

23/04/07
-L sit WU
*50-35-20
Wall Ball Shots, 20lbs
Pull-ups
Time 13:34
Got to use my newly made wall ball for the first time. 20lbs is a lot more than 10lbs. It calls for a 20' target but I was hitting approx a 10' target as my ball's got little bounce back, I should maybe make another one, if I had time...
-Snatch work bar & 1arm
-5R Evil Wheel 1 standing/3 kneeing

25/04/07
BW 155
*"Linda"
10-9-8-7-6-5-4-3-2-1 of:
DL 225 (97%)
BP 125 (81%)
PC 115 (99%)
Time 25:44 (92%)
A day behing on this one, just started school and I was everywhere at once. Felt tired and a bit stressed so I came home, had a nap and called it a WO. A bit heavier on the PC this time around a bit faster than on 15/02/07 (http://crossfitanywhere.blogspot.com/2007/02/150207-bw-153.html).
-3R MBall sit-ups/LHS/HLR

26/04/07
BW 154
-WU 500m Row/JointM/L Sits
*30 Muscle-ups or 120 Pull-ups & 60 Rind Dips
Time 13:12(1 MU = 4 Pull-ups & 2 Ring Dips)
Rings at about a 50" hang. I almost think I should be doing more ring dips but my ration is higher than what the FAQ (http://www.crossfit.com/cf-info/faq.html#Substitutions10) says so more power to me.
-TGU bar-2/bar-2/55bar-1/55bar-1/60bar-1RH 0LH I love the looks I get doing these
-3R 11KTE/10LR JS Band Twists/3 HSPU/Plank 60 sec

27/04/07
BW 150
-WU 1000m=3:57.0@27/JointM
*20 minutes for rounds:
12 Hang Squat Cleans, 65lbs
7 Pull-ups
Total Rounds 10 + 10 HSC
-5R 3 Snatches, bar/1, 35lbs DB snatch
-3R 10 V-ups/3K-1S Evil Wheel/MBall Sit-ups
-Fasted for about 23 hours today, which is the reason for the major weight loss. 5lbs in one day, damn. All and all I felt alert, focused and put up a decent total on the WOD. The only bad thing I could say so far is that I felt really thin and stretched. I even looked thinner and almost anorexic. Went home and fed really well getting all my food in a 3h window. Going to have to play with this IF'n stuff a bit more.

28/04/07
BW 152
-WU Row 1500m=6:07.7@27-2:02.6ave/JointM
*"Nancy"
5 Rounds of:
Run 1/2 Mile
15 OHS, 95lbs
Time 16:53 w/80lbs(85%rx'd)
Did this one on an empty stomach doing a bit of a mini fast (13h). Felt strong and fast, no extra work though, body bit hurt from 4 hard WOD's straight. I was 21:15 w/ 85lbs OHS way back on 28/06/05. Two years, shit.

Troy Archie
05-05-2007, 10:17 PM
28/04/07
-PM Climb session
-Cheat meal, Indian food

30/04/07
BW 154
-WU 500m=1:55.4@27 227.7watts/JM
*21-18-15-12-9-6-3 of:
Swings, 45lbs DB (85%rx'd)
Pull-ups
Time 8:52
-BP 3x3-135
-BS 5x5-145
-3R 10 HLR/MB Twists/Plank 60 sec

01/04/07
BW 153
-WU 10-OHS/Sit-ups/Push-ups/Box Jumps/Push Press, 45lbs/5 Pull-ups
*Push Press 7x3
95/105/115/125-2F/115/120/115/115
Hit 125 for a single on 22/03/07.
-DL 5x5-225
-TGU 3x1-45OL/55OL/50DB
-3R 10 LHS/Chinnies (30-20-10)

02/05/07
BW 151
-Wu 1000m=3:54.6@26
*For time:
21 DL, 225lbs
30 GHS
15 DL, 225lbs
20 GHS
9 DL, 225lbs
10 GHS
Time 9:06 1GHS = 1 Back ext. & 1 Straight Leg Sit-up
-OHS 5-65/80/90/100/105/110/115 Solid, warm-up key
-5R 5 Ring Push-ups/10 SL Med Ball Twists

03/05/07
-Climbing

04/05/07
BW 151
*20 Minutes for rounds of:
15 Thursters, 65lbs
21 Jumping Pull-ups
Total Rounds 7 +15 Thrusters & 17 Jumping Pull-ups

05/05/07
-Skipped the WOD (Snatches 7x3) and went climbing instead.
-Cheat meal, Ethiopian food

Troy Archie
05-06-2007, 12:57 PM
06/05/04
-WU Joint Mobility & Basic Movements
*20 Minutes for rounds of:
7 Thruster, 100lbs (135lbs Rx'd)
7 Weighted pull-up, 35lbs (50lbs Rx'd)
Total Rounds 7 + 7 Thrusters and 2 Pull-ups
Major scale back on that one, way to expose and completely rip apart my weakness, my weakness.
*Power Snatch 7x3 - 55/65/65/75/75/85/85
Make up from yesterday. Surprised I managed that with what little snatching experience I have. It's nice that this WOD came up as I should be starting up OL'ing here in the up coming week and it'll be a nice comparison.

Troy Archie
05-11-2007, 09:49 PM
08/05/07
*Run 10km
Time 50:22
Outside on a beautiful day. Been a while since I've done this and it'll probably be a while before I do it again.

09/05/07
BW 152
*"Crossfit Total"
Back Squat 230-F/225
Should Press 115-F/115-1
Deadlift 335
Total 675
10lbs better than on 12/04/07 (http://crossfitanywhere.blogspot.com/2007/04/120407-bw-155-row-1000m-354.html) but should have done better still. The 10km took it out of my squat; 230 was light last time but this time was no go. Shoulder Press was solid; failed first attempt but managed a solid 2nd and got it up with little back bend. DL was heavy and ugly; back was too rounded, would have probably been much more solid if my legs were a bit fresher.

10/05/07
BW 155
*5 Rounds of:
21 Power Cleans, 95lbs
12 HSPU
Time 21:47
Solid and painful. HSPUs leg assisted with full ROM.
-W Pull-ups 4x3x25/30-3/35-3 Overhand
-3R: 3 Kneeling Evil Wheel/10 Lying Hip Swings

Troy Archie
05-11-2007, 10:39 PM
Three Months Review
I've been home now 3 months to consistant gym training and figure I'm up for review.

The Good:
Weight: My weight is down and where I feel it should be and my BF% has gone down too, which is great on the old ego and self esteem
Endurance and metabolic conditioning has also returned to where it was so has mental strength, all three I think have surpassed my previous bests in certain fields.
Strength has also improved and a I've hit PRs on a couple of lifts but others still lag or haven't gotten back to previous bests.
Diet: My diet has been great the last month or so. I've managed to gain control of my eating and avoid any binges or munch out session. I've added a lot of science to the nutrition component but I think I have to. In times past with no structure I was extremely prone to major munch-out sessions, binging on a box of ceral, 3 boxes of crackers, a block of cheese, 1/2 loaf of bread and a jar of peanut butter...pretty much anything I could find. I think with the perameters and guidelines I've now put in place I'm forced to eat and am not skipping out of missed calories like before. Plus I still get to enjoy my food and the once a week cheat meal. I typed lot's more on this subject than the others, which I guess shows the importance of nutrition but it also highlights how food had been a problem for me in the past.

The Bad:
Plain and simple, I'm Weak. Sure I can squat 1.5xBW and deadlift 2xBW but I'm still weak. Overhead stuff is just ugly. Strength oriented WODs stare me down and stick out like a sore thumb. OL styled WODs too. I lack power and explosiveness.

Problem: I can run 10km in 50 minutes without any training for it at all but I can't C&J my BW even though I practice.
Solutions: Olympic lifting or a strength/mass style routine based around compound movements. Part of me wants the latter but I know from past experience how borring that can get plus I'm really interested in putting what I know now into that format as it failed miserably in the past.
Plan: Olympic Lifting. I've found a coach and have my first session lined up. I think this path also allows me to do a bit more CF style workouts and the ability to keep some aerobic capacity. Plus it's something I've never tried before and isn't that part of the CF creedo?

Goals: Sept. 16/07 - my birthday
A Bodyweight C&J (140lbs-1 (http://crossfitanywhere.blogspot.com/2007/04/040407-3-rounds-for-time-of-12-muscle.html))
Snatch, 115lbs (85lbs-3 (http://crossfitanywhere.blogspot.com/2007/05/060504-wu-joint-mobility-basic.html))
Strength/power/explosiveness, maitanence of metabolic conditioning, increase of GPP.

Troy Archie
05-12-2007, 12:45 PM
12/05/07
-OHS 5x1-95/105/115/125/135
-PC 5x3-95
*50-40-30-20-10 of:
Double Unders (Ankle Hops)
GHS swiss ball setup
Back Ext.
Time 23:03
Wasted much time pissing around with the GHS-swiss ball set-up. I think my set-up on the swiss was much more painful than the real deal but then again this is the first time I've done anything remotely similar to it. Perfected it for next time though...

Troy Archie
05-15-2007, 11:18 AM
14/05/07
Went to my first Olympic Lifting session at PowerPlus Gym, it was rad. My coach, Larry is great and the gym I'm in is exactly the surroundings I want to be in; no more monkey's doing curls till they puke, i'd really like to see that actually...just plain old lifting, either fast or heavy. Larry is really patient and the techniques he uses work really well with the light-bulb over my head going on more than a few times. His main focus for me is the Snatch and C&J, which is exactly what I want. We started today on snatches and I managed 40kg but couldn't quite get 45kg over my head, I had it but failed to lock-out. 40kg was easy. I need to build nerves. We finished off with some back squats and I went 225x1, which was pretty easy. I'm thinking I'm entering a whole new world.

Troy Archie
05-16-2007, 05:51 AM
15/05/07
Had my second OL'ing session at PowerPlus. Learned the snatch assistant exercises and fired off a couple snatches in the process. Still couldn't quite hit 45kg but I was closer. Freaking kills me I was so close. Larry's pushing me though, says he's really testing me and is really impressed with what he sees form and flexibility wise. I guess all that Crossfit has paid off some. Also worked on Push-Jerks, which I finally understand. I think I hit 50kg. Finished it all off with front squats going as heavy as 90kg.

Troy Archie
05-18-2007, 12:23 PM
16/05/07
-Warm Up: Joint Mobility/3R Burgener Warm-up
-Skill: L-sits
-Strength: TGU DB 30-3/35-2/40-2/45-2/50-1/55-1/45 BB-1
*WOD: 21-15 of:
Swings, 45lbs
Pull-ups
Burpees
Time 7:23
My first WOD made myself, trying to keep under 10 minutes. I originally had it in mind for a 21-15-9 scheme but realized that with 3 movements it was going to take too long, especially because of the burpees.
-Core: 3R: 10 HLR/10 LHS/ Plank 60 sec.

Troy Archie
05-18-2007, 12:43 PM
17/05/07
Had my 3rd Olympic Lifting session at PowerPlus. Worked on clean and jerks and their different components. Coach says my cleans are pretty solid as are my deadlifts but it's the jerk that needs to be worked on. My overhead strength needs some major catching up and my form on the jerk needs improvement; gotta get that front leg out further. Cleaned 65kg and jerked 50kg. 65kg clean was pretty easy and I tried to hit 70kg but I started thinking and lost it from there. I got to remember to stop thinking. Finished off with some deadlifts pulling 135kg for a single, which wasn't too difficult.

Coach says that my deadlift is solid but my squat is a little lagging by comparison and my overhead strength needs working on. So far I've learned lots from the 3 sessions and it's been well worth the money, which isn't much. The input and instruction I've got on the snatch, clean and jerk has lighten the light-bulb over my head more than a few times. Lot's of info to digest though and I can feel the session and all that I've learned this week starting to take effect. A rest day is needed.

I'm slotted in for 1 more session, which will probably be my last. From there I'll start a program/template he's whipping up for me according to what he's seen and what weights I've pulled.

I've also noticed that I've gained some weight but at the same time I've had to make a new notch on my belt to make it smaller to keep my pants from falling down...

Troy Archie
05-18-2007, 05:41 PM
18/15/07
-Warm Up: JM/BSWU BCWU 2 R
-Skill: HSPU 5x3/Pistols 5x3
-Strength: Farmers Walk 75/80/85/85/85 gym length. go heavier but with hook grip
*WOD 20 Muscle Ups - 80 Pull-ups/50 Ring Dips 9:37 58"ring hang
-Core/stretch circuit

Troy Archie
05-21-2007, 08:26 PM
21/05/07
-Warm Up: JM/BSWU BCWU 2 R
-Skill: L-sit work
-Strength: W Pull-ups 25-3/25-3/30-3/35-3/35-3
*"3 Round Nancy"
3 Rounds for time of:
Run 400m
15 OHS, 85lbs
Time 9:25
-Core 3R 10 GHS/10 LHS/Plank 60 sec
Had a nice couple days off, which was much needed and well deserved. Probably ate too much food but it was all clean and lean. Fasted coming into this one and felt good.

Troy Archie
05-28-2007, 07:58 PM
22/05/07
4th and last training session and PowerPlus. Learned Behind-the-neck-Press hitting 40kg, Behind-the-neck-Push-Press going 50kg, Bench Pressed 70kg and finally finished off with some squats hitting 110kg.

23/05/07
-Climbing

24/05/07
Went in and got my template from my coach, Larry today and decided to wait until Monday to start it up so I just went through a couple movements that I was having problems with and wasn't quite too sure about. Kept the weight light and reps low working technique and form. Felt a bit tired walking in and am glad it wasn't a full on day. Felt good once I got going though.

25/05/07
-Skill: Pistols 7x3/Tuck Sits 7 x 0:20
-WOD 3Rounds:
7 L-pull ups
14 Swings, 45lbs
28 Hollow Rocks
Time 7:15
Felt good walking into this one, could have used a tad more sleep but I think I always could.

26/05/07
-Climbing

27/05/07
-Skills: Pistols 3 x 5 L&R/ Tuck Sits 8 x 0:20
-WOD "1/2 Cindy"
10 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Total Rounds 10 + 5 Pull & 6 Push

28/05/07
Day 1
Snatch Pulls
25x5
30x3
35x3
Feel good.
Drop Snatch
25x3
30x3
35x3
37.5x2
40x2
Feel good. Bit better timing on the long and extension.
Hang Squat Snatch
22.5x3x2
27.5x3x2
32.5x2x2
35x2x2
37.5x2
Elbows out, arms straights but loose. Little bit of bend over in power position.
Jerks
35x4
42.5x4
50x3
57.5x2 Suppose to be 3
57.5x2 Suppose to be 60x3
Really need to work on the jerks. Need to get my front leg way out more, explode more on the toes and take less time between reps.
Front Squats
45x4
60x4
67.5x4
72.5x4
77.5x3
Solid
This was my first day on the template Larry gave me. Felt a bit tired walking in but otherwise all good. Chest was a bit sore from the push-ups the day before but I' lived. It was a long session going about an hour and a half, feeling a bit gassed at the end. I guess from this point on I'll see if this Oly lifting idea was a good one or not...

Troy Archie
05-29-2007, 06:49 PM
29/05/07
-Feel: Fasting. Light, fast, not too strong but not weak either. Had a great night sleep the night before.
-Skills Tuck Sits 9 x :20/Jerks 45lbs bar x 5x5/W-HLR
-WOD "Fran"
21-15-9:
Thrusters, 65lbs
Pull-ups
Time 4:35

Troy Archie
06-19-2007, 10:28 AM
30/05/07
-Feel: Good
Week 1 Day 2
-CL.PL (70): 35x4/42.5x3/50x3
-FS (90): 45x5/55x5/65x5/67.5x3/72.5x3
-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2 Failed on 2nd rep but hit it 3rd try.
-BS (110) 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2 Hard and Heavy. Long rests between reps, last set
-B.N.Pr (40): 20x5/25x5/27.5x5/30x5
Session Length = 1h 5 min

01/06/07
-Feel: Good & rested & fresh
Week 1 Day 3
-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.Jk (60): 30x3/37.5x3/42.5x3/45x3/50x3
-GM (90): 45x5/55x5/65x5/72.5x5
-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3 Hell yeah, had Larry and Charlie yelling at me on this one. Hard and Heavy.

02/06/07
-Climbing

03/06/07
-Feel: Fasting. Light and powerful. Well rested
-Skills: Jerks. Tuck-Sits 2 x 0:30. K-Evil Wheel 3x5
-Core: 3 rounds - 10HLR/10LHS/10HR
-WOD: 21-18-15-12-9-6-3 of Swings, 40lbs/Pull-ups 9:15
Swings unbroken but pull-ups just sucked.

04/06/07
-Feel: Awesome
Week 2 Day 1
-PW.SNxHG (45): 22.5x5/30x5/35x3x3
-SQ.SN (45): 22.5x3/27.5x3/32.5x3/35x2/37.5x2/40x2
-P.Jk (60): 30x3/37.5x3/42.5x3/50x2/52.5x2/55x2
-FS (90): 45x4/60x4/72.5x3/82.5x3/87.5x3

05/06/07
-Feel: Fasting. Feel good. Strong but not powerful.
-Skills: Tuck-Sit 3 x 0:30. Pistols 5x3. Ring Dips 3x5
-Core: 3rounds - 5 KEW/7 Band Twists/9 Hallow Rocks
-WOD: 10 Rounds - 7 DL, 135lbs/7 Push-ups 5:32

06/06/07
-Feel: Good. A bit fearful walking into this one. Looked heavy and hard.
Week 2 Day 2
-C&J (70): 35x2+2/42.5x2+2/47.5x2+2/50x2+2/52.5x2+2/(57.5x2+2)x5 Solid work. Need to work on jerks but managed a weight that I had problems with earlier
-BS (110): 55x3/67.5x3/77.5x3/90x3/95x2/100x2/105x2x4 Solid
-B.N.Pr (40): 20x5/25x5/30x5/32.5x5/35x5

07/06/07
-Feel: Fasting. Late WOD. Feeling a bit stretched. Short Session
-Skills: Tuck-Sits 4 x 0:30
-Core: 3 Rounds - 10HR/10LHS/10 Sit-ups Solid core WOD
-WOD: 21-15-9 of: OHS, 65lbs/L Pull-ups 7:15 L Pull ups were more like Tuck pull-ups. Core destroyed. OHS unbroken.

08/06/07
-Feel: Tired. Shoulders sore and tender. Starting to feel a bit overworked.
Week 2 Day 3
-JK (70): 35x3/42.5x3/50x3/57.5x3/60x2/60x1/55x2/57.5x2. blah. Shoulders beat to shit. Should have hit 67.5x2x4 but nowhere close.
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x3 2 reps short on last set. back was too rounded.
-BS (110): 55x/72.5x5/82.5x5x2 Starting to feel it.
-BP (70): 35x3/42.5x3/50x3/57.5x3/60x3 Solid

11/06/07
-Feel: Good and well rested. 2 days off prior and lots of sleep.
Week 3 Day 1
-SN.PL (50): 25x5/30x5/35x5
-DR.SN (50): 25x3/30x3/35x3/37.5x2/40x2
-SQ.SNxHG (45): 22.5x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2
-JK (70): 35x4/42.5x4/50x3/57.5x3/60x3 Time the landing and exploded! Solid work, managed weight required this time around. Last time I couldn't.
-FS (90): 45x4/60x4/67.5x4/72.5x4/77.5x3
Session Length = 1h 20min

12/06/07
-Feel: Fasting. Good. Cold.
-Skills: Tuck-Sits 5 x 0:30. handstand work. Pistols 3x5
-Core: 5 KEW/5LHS/Plank 0:45
-WOD: 5 Rounds:
8 Pull-ups
12 Push-ups
16 Sit-ups
20 Squats
8:16
Rocked on the pull-ups. Really felt the kip.

13/06/07
-Feel: Sore and Tired. Day's before WOD left a mark.
Week 3 Day 2
-CL.PL (70): 35x4/42.5x3/50x3
-FS (90): 45x5/55x5/65x5/67.5x3/72.5x3
-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2 Catch the bar as high as I can & then go down
-BS (110): 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2 Heavy. Charlie helped me on last 2 reps but less rest between reps this time round.
-B.N.Pr (40): 20x5/25x5/27.5x5/30x5
Session Length = 1h 30 min

15/06/07
-Feel: Good. Well Rested
Week 3 Day 3
-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.Jk (60): 30x3/37.5x3/42.5x3/45x3/50x3 Felt good. Look-up
-GM (90): 45x5/55x5/65x5/72.5x5
-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3
Session Length = 1h 5 min

16/06/07
-Feel: Good
-Skills: Tusk-Sits 6 x 0:30. Handstand work
-Strength: W Pull-ups 3x15/15/20/25/35 35 felt good
-Core: 3 rounds - 9LHS/5HLR
-WOD: 75 Swings, 55lbs 5:48 bit heavy. go 25%BW next time

17/06/07
-Feel: Fasting. Slept well.
-Skills: Tusk-Sits 0:45. Handstand work. Pistols 5x3
-Strength: Ring Dips 5x3
-Core: 5 Glute Ham Press/Plank 60sec
-WOD: 7 rounds of:
7 Pull-ups
7 Push-ups
7 Sit-ups
7 Squats
6:23

18/06/07
-Feel: Like shit. Have had cob-webs in my head all day. Slept well but feel tired. Shoulders beat. Too many handstands.
Week 4 Day 1
-PW.SNxHG (45): 22.5x5/30x5/35x3/35x2x3
-SQ.SN (45): 22.5x3/27.5x3/32.5x3/37.5x2/40x1/45x1
-P.Jk (60): 30x3/37.5x3/42.5x3/50x1/55x1/60x1/62.5x1
-FS (90): 60x3/72.5x3/82.5x2/87.5x1/90x1/95x1/100x1
The end of the four weeks and de-load day where I get to test my new max. Too bad i felt like absolute shit walking in and it showed. I had no jump. I feel really cheated. not so much because of my own effort but because I feel my coach based my numbers higher than I could lift in the snatch and the Push Jerk so I'm sitting here thinking I didn't make progress when I couldn't hit 40 before and now I managed 45 but couldn't get 47.5. Same with the Push jerk. I don't remember hitting 60 but that's what everything was based off. Meanwhile the front squats I didn't go has heavy as I could and it makes the gain there seem huge. I under-estimate myself and I think my coach over-estimated me and I suppose that's what good coaches do...

Troy Archie
06-21-2007, 07:46 AM
20/06/07
-Feel: Good and rested body-wise but feel a bit down and depressed. I'm really dissapointed with my lack of progress made last session.
Week 4 Day 2
BW 72.5kg
-C&J (70):35x2/42.5x2/50x2/57.5x2/60x1/65x1/70 Cleaned Failed Jerk/70 Fail/60x1 Ugly
-B.S. (110): 55x3/67.5x3/77.5x3/90x3/100x2/105x2/110x1/115 Fail/115 Fail
-B.N.Pr (40): 20x5/25x4/30x3/35x2/40x1/42.5 Fail/40x1/42.5x1
More dissapointment. I was going so hard on squats and made a pretty good PR on the front squat and I thought for sure I'd manage at least 115 maybe even hit 120 but again I fail. I feel rather crossed right now as I stepped into this Oly lifting game with hopes of power and strength with the expectation that it would come but at a loss to endurance and other physical skills associated with Crossfit. Instead I see a drop but no/little increase power and strength wise. I guess I have to do it like I've always done it. Pure stubbornness via bashing my head against the wall.

Rick Deckart
06-21-2007, 12:29 PM
Hi Troy,

I would bet money for donats that you technique in the olympic lifts needs some pointers from an experienced coach; best would be a session with somebody but digital coaching, i.e. you record a video of yourself lifting and place it online for critic, would be okay too. You are probably pulling with your arms and that won't work.

Troy Archie
06-21-2007, 12:54 PM
I would bet money for donats that you technique in the olympic lifts needs some pointers from an experienced coach;

I actually do have a coach and have been lifting around competitive lifters in an Oly-lifting gym the entire month. But you are right it all comes down to technique...that and good old genetics. I had the supplement guy in my other gym try to sell me some endurance gels the other day...I guess I look like a marathon runner. I hate running.

Troy Archie
06-24-2007, 10:03 AM
22/06/07
-Feel: Pretty good.
Week 4 Day 3
-Jerks (70): 35x3/42.5x3/50x3/57.5x3/60x2/65x1/70F/70x1/72.5x3F
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5
-BS (110): 55x5/72.5x5/85.5x5x2
-BP (70): 35x3/42.5x3/50x3/57.5x3/60x2/65x1/70x1/75x1 w/a little help from my friend...

Had a bit of an epiphany; I decided to have fun. I am NOT a competing weightlifter, maybe someday I'll try a competition for the FUN of it but the reality of it is is comparing myself with others in my gym that are winning provincial championships, competing in national championships and even winning World Masters championships is fucking retarded. I am there to have FUN and LEARN. It's no different when I go climing; it's all for FUN. If I get any stronger, coordinated, flexible... or have any increase in fitness levels that help with my quality of living and longevity, GREAT!

Lift hard, Crossfit to pukie, climb high, eat good and enjoy food, sleep well, enjoy life and HAVE FUN!

23/06/07
Climbing

Troy Archie
06-25-2007, 07:52 AM
23/06/07
-Feel: Really good. Fasting
-Skills: T-sits 2 x 0:45. Handstand work
-Strength: Pistols/Ring Dips 5x3
-Core: 3R - 5 GHP/7 V-ups/9 HR
-WOD: 'Helen' 3 Rounds - Run 0.25miles/21 swings, 35lbs/12 Pull-ups 10:14
-Fast: 20 hours to PWO

Troy Archie
06-26-2007, 08:26 AM
25/06/07
-Feel: Really good but tired, poor sleep the night before.
Week 1 Day 1
-SN.PL: 25x3/30x3/35x3 Extend straight, not arched
-DR.SN:25x3/30x3/35x3/37.5x2/40x2 Small powerful "pop"
-SQ.SNXHG:22.5x3x2/35x3x2/35x2x4/37.5x2 Messed up on the numbers here and went heavier than I should have
-Jerks: 35x4/42.5x4/50x3/57.5x3x2/60x3 57.5 was feeling heavy so I did an extra set. Didn't think I'd manage 60x3...
-FS: 50x4/65x4/75x4/80x4/85x3
-Core: 3R - 10 KTE/10 Back ext/5 KEW

Troy Archie
06-28-2007, 07:48 PM
27/06/07
-Feel good. Bit sluggish from school.
Week 2 Day 2
-CL: 25x4x2/30x3/35x3 Straight ext. land a bit in front
-FS: 50x5/60x5/70x3/75x3/80x3
-SQ.CL: 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2
-BS: 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2
-S.N.Pr: 22.5x5/27.5x5/30x5/32.5x5
-Core: 3R - 12 GHS/Cobra hold 30sec
Solid session, the weight was moving.

28/06/07
-Feel good. Fasting.
-Skills: Tuck Sits 3 x 0:45. Handstand work.
-WOD: 'Jackie' 1000m row/50 Thrusters, 45lbs/30 Pull-ups 9:50
Didn't want to be at the gym but had a solid WOD, think that was my best Jackie time and I know I could have done better but lost time in travel. Pull-ups are solid.
-Fast: 20 hours plus to PWO

Troy Archie
07-04-2007, 07:44 PM
29/06/07
Feel really good. Well rested and well fed.
Week 1 Day 3
-P.Pr: 25x5/30x5/35x5x2/42.5x5/50x5
-P.Jk: 35x3/42.5x3/50x3/52.5x3/57.5x3 oops accidentally based this off of 70kg not 62.5
-GM: 45x5/55x5/65x5/72.5x5
-BS: 55x5/72.5x3/82.5x3/95x3/105x3
-Core: 3R - 10 HLR/15 Back ext./Plank 60 sec.
Solid Session, weights were moving

30/06/07
-Feel pretty good. Haven't felt very eager to do the WOD lately.
-Skills: Tuck-Sits 3 x 0:45 - fail 5 sec left last set
-Core: 5R - 1Evil Wheel/4 Kneeling Evil Wheel
-WOD:
30 HSPU (15/5/4/4/4)
10 Pull-ups (10)
20 HSPU (5/4/3/3/5)
20 Pull-ups (15/5)
10 HSPU (6/4)
30 Pull-ups (8/5/3/4/3/3/2/1/1)
9:53 11:30 on 14/03/07. HSPU done hip assisted with full ROM and kept a fairly straight back. Really smoked this one. It's interesting, I find my endurance is down a bit but because my strength is up even just a bit, the WODs are just that much easier and my times are remaining the same and even getting better.

01/07/07
-Paintball

02/07/07
-Feel good
Week 2 Day 1
-SQ.SNxHG : 22.5x5/30x5/35x3x3 should have been power snatch
-SQ.SN : 22.5x3/27.5x3/32.5x3/35x2/37.5x2/40x2
-P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2
-FS: 50x4/65x4/80x3/90x3/95x2* failed last set

03/07/07
-Climbing
-Fast: 18-plus hours to pre-climb

04/07/07
-Feel Good
Week 2 Day 2
-C&J: 35x2+2/42.5x2+2/47.5x2+2/50x2+2/52.5x2+2/(57.5x2+2)x5
-BS: 55x3/67.5x3/77.5x3/90x3/95x2/100x2/105x2x4
-B.N.Pr: 22.5x5/27.5x5/30x5/35x5/37.5x4 fail last rep. paused. Don't stop!
-Core: 3R - 10 JS Band Twists/10 HLR/5 KEW

Troy Archie
07-21-2007, 08:45 PM
05/07/07
-Climbing
-Fast: 23h to post climb

06/07/07
-Feeling Great. Feeling really good lately.
-JK (70): 35x3/42.5x3/50x3/57.5x3/60x2/65x1x2/65x2x2/65x1x2
Didn’t hit required weight as per program but a lot closer than previous
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5
-BS (110): 55x/72.5x5/82.5x5x2
-BP (75): 37.5x3/45x3/52.5x3/60x3/67.5x3

-PM Climbing

09/07/07
-Lethargic as shit. Felt good after WU though.
-WU: 5R – 5 Pull-ups/5Push-ups/5 OHS
Week 3 Day 1 – 1h 20 min
-SN.PL (50): 25x3/30x3/35x3
-DR.SN (50):25x3/30x3/35x3/37.5x2/40x2
-SQ.Sn X HG (45): 22.5x3x2/27.5x3x2/32.5x2x2/45x2x2/37.5x2
-JK (70): 35x4/42.5x4/50x3/57.5x3/60x3
-FS (100): 50x4/65x4/75x4/80x4/85x3

10/07/07
-Climbing
-Fast: 23h to post climb

11/07/07
-Bit Sluggish
-WU: 5R – 5 Pull-ups/5Push-ups/5 OHS
Week 3 Day 2 - 1h 20 min
-CL.PL (70): 35x4/42.5x3/50x3
-FS(100): 50x5/60x5/70x3/75x3/80x3
-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2
-BS (110): 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2
-BN.PR (42.5): 22.5x5/27.5x5/30x5/32.5x2
-Core: 15-12-9-6-3: GHS/30sec Swiss Ball Stability

12/07/07
-WOD: 3 Rounds:
Run 100m
50 Sit-ups
Run 100m
10 Ring Rips
10:20
-Fast 22h to post WOD

13/07/07
-Feeling pretty good
-WU – Pull-ups/OHS
Week 3 Day 3 – 55 min
-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.JK (62.5): 32.5x3/37.5x3/45x3/47.5x3/50x3
-GM (90): 45x5/55x5/65x5/72.5x5
-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3
-Core: 5R - 1 Standing Evil Wheel/4 Kneeling Evil Wheel

-PM Climbing

14/07/07
-Climbing

15/07/07
-Fast 19h

16/07/07
-Feeling a bit down/fatigued. 2 final exams before this WO so my head was a bit off.
-WU – 5R – 5 Pull-ups/5Push-ups/5 OHS
Week 4 Day 1
-JK(70): managed 75x1 but with a press out; same with 72.5. No new PR
-GM: 5x5 up to 90
-BS(110): 90x3x3
-BP(75): new PR at 77.5

17/07/07
-Climbing
-Fast 24h to post climb

18/07/07
-Feeling a bit heavy. Ate lots preWO to make up for day before fast
-WU – 5R – 5 Pull-ups/5OHS
Week 4 Day 2
-SQ.SN(45): 25x3/30x3/37.5x3/42.5x2/45x1/47.5x1/50xF
Alright, made some progress. 47.5 went up easy but I psyched myself out on the 50 and failed miserably. I keep psyching myself out and not hitting what I probably could.
-Dr.SN(50): Failed and crashed on 55 but gave it another shot and worked up to 60.
-FS (100): 105x1. Pretty good, ugly form and I just about crumpled but I did it.

19/07/07
-Fast 22h

20/07/07
-Feeling a bit tired. Core bit tender; from FS? Only one in the gym, not good.
-WU – Pull-ups/Jerks/OHS
Week 4 Day 3
-C&J(70): 40x3/50x3/60x2/67.5x1/70xf.
No Jump. Hams feel fried, as does my core. Dropped back down to 60 but couldn’t even clean that.
-BS(110): 62.5x5/77.5x4/95x3/105x2/115xF
Took a big jump and tried 115 but failed miserably. Can I chalk this day up to being just “one of those day’s?”
Weighted in at 75kg, up 2kg in the last 4 weeks but with little gains. Disappointed and not feeling that great right now. Keep eating and lifting? I guess so…perhaps I’m over shooting myself and need to realize that it’s going to come really really slow and that I’ll probably also have some steps backwards along the way…
-Core: 3R – 10 GHS/10 LHS/5 Kneeling Evil Wheels

21/07/07
-C+J: 25x3+3/30x3+3/35x3+3/40x3+3/45x3+3/50x2+2/55x2+2/60x2+1
-Snatch: 25x2x2/30x2/35x2/40x2
Just a fun little session staying light (?)
-WOD:
Run 400m-200m-100m
21-15-9 Pull-ups
21-15-9 GHS
10:13

Yuen Sohn
07-25-2007, 09:37 PM
Weighted in at 75kg, up 2kg in the last 4 weeks but with little gains. Disappointed and not feeling that great right now. Keep eating and lifting? I guess so…perhaps I’m over shooting myself and need to realize that it’s going to come really really slow and that I’ll probably also have some steps backwards along the way…


Don't sweat it at all. If I read your log correctly, you're still really new to the Olifts. Hell, things didn't really click for me until about 4-5 months in!

I've been Olifting for a little over a year (so take my advice with a grain of salt), but I think at this stage you just need to put in the repetitions...quality reps, ideally under a watchful eye. The technical aspects will eventually click, just give it some time.

How is your nutrition, recovery and overall stress level these days? Also, have you thought about perhaps throwing in an extra rest day per week in lieu of lifting/metcon?

Rick Deckart
07-26-2007, 03:52 AM
Yoon is right, with the Oly lifts the devil is in the detail. You would do wise to find a competent coach to check your form carefully. If he has Dartfish or similar software and knows his stuff, all the better.

With your squat strength you should be snatching 50kg without any problems, I would say probably 60+ should be no problem too, given your technique is sound. Same for the clean. Hard to say without video, but check the usual suspects, early arm bend, no real third pull etc, barbell not close enough to body during the second pull, hip raising faster than shoulders... Even something like standing to close to the barbell at the start of the lift can make a proper barbell trajectory next to impossible... (standing to close will lead to a sort of swing in the top part of the snatch)

Each of this faults makes it difficult to snatch/clean & jerk real weights, some mistakes make it even impossible to lift close to the potential.

Also I think the jumps in weight you use are a bit too steep for your current abilities, for example:

C&J(70): 40x3/50x3/60x2/67.5x1/70xf.

if these were real triple lifts in the beginning, 10kg jumps are surely too much. Something Joe Mills 20/20 inspired like:

50.0kg x 1 rep x 3 sets
55.0kg x 1 rep x 3 sets
57.5kg x 1 rep x 3 sets
60.0kg x 1 rep
62.5kg x 1 rep
65.0kg x 1 rep
67.5kg x 1 rep
70.0kg x 1 rep

after a good warmup would probably work better for you. Note that this is just an example. You will need lots and lots of good reps in a weight range you can handle to get proficient in the oly lifts... But the good message is, if you improve your technique you will lift more weight---guaranteed.

John Alston
07-26-2007, 07:11 AM
Because it's time for advice overload...
To increase lifts faster (oly or the others), lesses the metcon, eat a ton, sleep plenty, while keeping 3 or 4 days a week. 3 if you really go hard a lot. And eat. And sleep. And then eat some more.

Troy Archie
07-27-2007, 01:35 AM
Thanks for the feedback guys. Yeah I'm really new at the Oly game, just 2 months in to be exact. I do have a watchful eye on me in the form of a 70 year old who's been weightlifting since the 60's who's also making my programs for me. That said, that can be a bad thing as I feel he's a bit behind the times.

Point noted on the weight jumps Peter. I was going for a PR that day and by the time I got to 67.5 I felt gassed and failed on my previous PR.

I'm keeping it to 3 sessions a week plus climbing and the odd Metcon but the metcon sessions are becoming fewer and fewer. I'm wonder what the effectiveness of going to the gym and just C&J'n and snatching a really light weight (30kg) to work on technique on my off days would be...

Troy Archie
08-01-2007, 07:38 PM
22/07/07 - 29/07/07
A timely week off. Been feeling a bit stressed and a week away from everything is what I needed. Did some rowing and joint mobility one morning but other than that nothing but a but load of walking.

Kept my diet pretty much 100% paleo except for some cheese and ate a bit heavy but I'm on fucking vaction. Only exception was the last night when I have a curry with some rice and piece of pizza. First piece of pizza I've had in over a year. You know, I don't really miss pizza, junk food and grains that much. It was good pizza but I didn't feel that I was missing out on anything. The beef curry was fucking good though...

Did a couple fasts too. The last one was a dooser. After my rice, curry and pizza the next time I ate was 36 hours later at home. Made for an interesting flight. Shit got a little hairy towards the end but was all good.

Troy Archie
08-01-2007, 07:50 PM
Week 1 Day 1
1h 30 min
BW 74.5
WU-3R of Chelsea
-SN.PL(50): 25x3/30x3/35x3
-DR.SN(60): 25x3/30x3/37.5x3/42.5x3/45x2/50x2
-SQ.SN(47.5): 25x3x2/30x3x2/35x2x2/37.5x2x2/40x2
-JK (70): 35x4/42.5x4/50x3/57.5x3/60x2
-FS (105): 52.5x1/70x4/80x4/85x3/90x2
First workout since getting back. Got hit by jet lag pretty good and was still feeling it today. Felt pretty tight and uncoordinated and it showed. Snatches were pretty ugly and I didn't go to what my template called for on the last sets of jerks and front squats. Felt good to be back though.
Core-3R-3 GHS, 5kg/5 LHS, 5kg/30 sec plank
Stretch

Troy Archie
08-06-2007, 06:47 AM
02/08/07
-Fast 21h

03/08/07
-WU: 3R Chelsea
Week 1 Day 2
1h 40min
BW 74
-CL.PL(50): 25x4/30x3/35x3
-FS(105): 52.5x5/65x5/72.5x3/80x3/85x2
-SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2
-BS(110): 55x6/67.5x6/77.5x4/87.5x4/92.5x2/95x3x2
-B.N.PR(42.5): 22.5x5/27.5x5/30x5/32.5x5
-Core
-Stretch
Blah. Weak and un-coordinated. Cleans pretty ugly, FS & BS weak and off required target. Hip flexors really tight.

-Climing

04/08/07
-Climbing

05/08/07
Week 1 Day 3
55 min
75kg
-P.Pr(57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.JK(62.5): 32.5x3/37.5x3/45x3/47.5x3/50x3
-GM(90): 45x5/55x5/65x5/72.5x5
-BS(110): 55x5/72.5x3/82.5x3/95x3/100x2
-Evil Wheel
-Stretch
Still dragging my ass. Legs really sore and hips really still and tight. Managed all rx'd weight except on the back squats, which are hard moving. Flexor felt looser later on. Stretch felt good

Troy Archie
08-09-2007, 09:42 AM
07/08/07
-Climing

08/08/07
-WU 1/10 Angie
Week 2 Day 1
70min
75.3kg
-SQ.SNxHG : 22.5x5/30x5/35x3x3
-SQ.SN : 22.5x3/27.5x3/32.5x3/35x2/37.5x2/40x1/40x1/40xF fucking ugly
-P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2
-FS: 52.5x4/67.5x4/85x3/90x3/95x1
Still trying to catch up to where I was. Snatches were just plain old ugly; the power snatches felt good but I was having major problems with the squat snatches. My hips feel really stiff and getting down into the OHS position after the pull doesn't feel right. I can OHS no problem, just getting down after exploding feels way off

-Climbing

Troy Archie
08-13-2007, 09:42 PM
09/08/07
Off
-Fast: 20h

10/08/09
-WU: 15 pull/push/sit/squat
Week 2 Day 2
80min
73.5kg
Fasting 17h
-C&J (70): 35x2+2/42.5x2+2/45x2+2/50x2+2/52.5x2+2/(57.5x2+2)x5
-BS (110): 55x3/67.5x3/77.5x3/95x2/100x2/105x2x2/105x1/100x2
-B.N.Pr (42.5): 22.5x5/27.5x5/30x5/35x5/37.5x5
Still not quite where I was before my time off. Squats still a bit out...My first time doing a strength session while fasting; not as tough as I thought it would be. Started to get freaking hungry towards the end though.
-Core
-Stretch

11/08/07
-Climbing
12/08/07
-Off
-Fasting 20h

13/08/07
-WU: 4R Chelsea
Week2 Day3
75min
74kg
Fasting 15h
-JK (70): 35x3/42.5x3/50x3/55x3/60x2/62.5x2/65x1x3/60x2x2/62.5x1
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5
-BS (110): 55x/72.5x5/82.5x5x2
-BP (75): 40x3/47.5x3/55x3/62.5x3/70x2
Second time around doing a strength session while fasting and again not too bad. Felt a little bonked later on though. Strength still a bit down but getting back up there. C&J were the only thing not to template but they never are. Just keep grinding I guess...

-Climbing

Troy Archie
08-15-2007, 06:18 PM
14/08/07
-Climbing
-Fasting +16h

15/08/07
WU:Joint Mobility
Week 3 Day 1
70min
74.5kg
Fasting 18h
-SN.PL (50): 25x3/30x3/35x3
-DR.SN(60): 25x3/30x3/37.5x3/42.5x3/45x2/50x1
-SQ.SNXHG(47.5): 25x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2
-JK (70): 35x4/42.5x4/50x3/55x3/60x3
-FS (105): 52.5x1/70x4/80x4/85x3/90x3
Feeling back into regular form for the first time; managed all the required weights as per my template sans the drop snatches where I failed on the last set because of stupidity. Snatches were a bit ugly as usual but it's a learning process, or so I keep telling myself. Front squats were good though; if I suck at the Oly lifts I might as well be squating and lifting the slow lifts hard...
I gotta start lifting when my coach is around. I need a set of eyes on me to watch my form and yell slogans at me. I'm there to learn and I need to a teacher to do that.

Troy Archie
08-18-2007, 04:51 PM
17/08/07
WU:3Rounds of: 10 pull/10 push/15 sit-ups/15 OHS
Week 3 Day 2
80min
74.8kg
-CL.PL(50): 25x4/30x3/35x3
-FS(105): 52.5x5/62.5x5/72.5x3/80x3/85x3
-SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2
-BS(110): 55x6/67.5x6/77.5x4/87.5x4/95x4/100x4x2
-B.N.PR(42.5): 22.5x5/27.5x5/30x5/32.5x5
About bloody time. Finally feel like I'm back in the swing of things and can lift some heavy weights. Everything was really clicking and at times felt light. Managed the 100x4x2 back squats without a spot; not the prettiest form and a little long between reps but got 'er done.
-Core: Evil Wheel fun
-Stretch: Andrew style

Troy Archie
08-19-2007, 04:50 PM
19/08/07
WU:Joint Mobility
Week 3 Day 3
65min
74.8kg
Fasting 16h
-P.Pr(57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.JK(62.5): 32.5x3/37.5x3/45x3/47.5x3/50x3
-GM(90): 45x5/55x5/65x5/72.5x5
-BS(110): 55x5/72.5x3/82.5x3/95x3/105x3
-Windmills: 17kgx5x5
-Stretch
More goodness all through and through. Overhead stuff felt nice and light, core feeling really sore so the goodmornings felt a bit heavy & the squats were all good. Managed 105x3 without a spot and decent form albeit a little bit long between reps. Strength finally feels back to par.

Troy Archie
08-22-2007, 08:05 AM
20/08/07
-Sitting on my ass
-Fasting 17h

21/08/07
WU: 100 Jump Rope/21 KB swings, 17kg/12 pull-ups
Week 2 Day 1
75min
75kg
Fasting 16h
-SQ.SNxHG : 22.5x5/30x5/35x3x3
-SQ.SN : 22.5x3/30x3/32.5x3/35x2/37.5x2/40x1/40xF fucking ugly
-P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2
-FS: 52.5x4/67.5x4/85x3/95x2x2/95x1
-Core: Turkish sit-ups: 17kgx5x3
-Stretch
Good bad and ugly. My snatch is just nasty. The power snatches from hang felt great; they were popping up no problem, I could really feel the power position and explosion off my heels. The squat snatches on the other hand were terrible; I need to lift when my coach is around to yell at me. It's that first pull and starting position that I've fucked up and need correction. Front squats were alright, not to template rx but good and heavy. I figure since I suck at the Oly lifts and am just learning them, I NEED to be lifting hard and heavy on the conventional lifts; the Olys will come with time.
-Climbing
Note: I'm repeating my template for another couple weeks instead of going for a PR week. The first two weeks of the cycle were just pathetic and it's only untill now that I'm feeling back into the swing of it all.

Allen Yeh
08-22-2007, 08:08 AM
The squat snatches on the other hand were terrible;

I know exactly how you feel. Power snatches feel great, squat snatches...not so much.

Rick Deckart
08-22-2007, 12:14 PM
Troy, with respect to your squat snatch, what size are the weight plates you use? Do you have some regulation size diameter plates or do you lift with small perhaps even iron cast plates? With your front squat you should snatch a bit more than 40.0kg and that without any problems. Here is just one of the many tests you can try: How much can you muscle snatch from the ground?

Troy Archie
08-22-2007, 05:10 PM
I actually have full access to bumper plates, olympic bars and platforms, lifting at a weightlifting club that has some pretty experienced and strong lifters. My squat snatch max is 47.5kg but I doubt if I could hit that right now. I'm new to the Oly lifts, with only 2 months and change of proper Oly training under my belt. I'm rather weak upper body wise too. I think my biggest problem is nerves. I psych myself out and wuss out. When I hit 47.5kg it was freaking light but 50kg was just not there. Hate to sound like I'm beating up on myself but I think I'm just calling it how it is.

Oh yeah, I have been using a pair of Chuck Taylor's for lifting as I found them to better than my runners BUT I have a pair of Do Wins in the mail so I hope this helps...

Troy Archie
08-22-2007, 05:11 PM
22/08/07
-Fast 22 1/2 hours
-climbing

Troy Archie
08-23-2007, 09:30 PM
23/08/07
WU: 100 Jump Rope/10 Pull-ups/10 Push-up/15 Sit-ups/15 Squats
Week 2 Day 2
85min
74.8kg
-C&J (70): 35x2+2/42.5x2+2/45x2+2/50x2+2/52.5x2+2/(55x2+2)x5
-BS (110): 55x3/67.5x3/77.5x3/87.5x3/95x2/100x2/105x2x4
-B.N.Pr (42.5): 22.5x5/27.5x5/30x5/35x5/37.5x5
Solid session. Used a little bit lighter weight on the C&J's than in the past and I think it's for the better. Instead of struggling through with the heavier weight with shitty form, I'm better off using 2.5kg less and having a much cleaner form and feeling the power position and shrug...just a thought at least.
Squats were solid; I'm rather interested in testing my max again...

Troy Archie
08-26-2007, 08:11 PM
26/08/07
WU: 100 Jump Rope/15 Pull-ups/10 Push-up/15 Sit-ups/15 Squats
Week 2 Day 3
75min
74.8kg
-JK (70): 35x3/42.5x3/50x3/55x3/60x2/62.5x2/65x2x3/67.5x2
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5
-BS (110): 55x/72.5x5/82.5x5x2
-BP (75): 40x3/47.5x3/55x3/62.5x3/70x2
-Windmills 17kg x 3x5
-Evil Wheel
-Stretch
Solid session. Jerks felt awesome

Troy Archie
08-29-2007, 02:43 PM
28/08/07
WU: 100 JR/10 pull-ups/10 push-ups/15 Sit-ups/15 squats
Week 1 Day 1
80min
76.6kg
-SN.PL (50): 25x3/30x3/35x3
-DR.SN(60): 25x3/30x3/37.5x3/42.5x3/45x2/50x1
-SQ.SNXHG(47.5): 25x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2
-JK (70): 35x4/42.5x4/50x3/55x3/60x3
-FS (105): 52.5x1/70x4/80x4/85x3/90x3
Turkish Sit-ups 17kg x 3 x 5
Windmills 17kg x 3 x 5
Weights were light today. Snatches felt really good.

Troy Archie
09-03-2007, 04:22 PM
30/08/07
WU: 10 pull-ups/10 push-ups/15 Sit-ups/15 squats
Week 1 Day 2
Fasting 18h+
85min
76.4kg
-CL.PL(50): 25x4/30x3/35x3
-FS(105): 52.5x5/62.5x5/75x3/80x3/85x3
-SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2 eazy peazy
-BS(110): 55x6/67.5x6/77.5x4/87.5x4/95x4/100x4x2 heavy and done
-B.N.PR(42.5): 22.5x5/27.5x5/30x5/32.5x5
-Evil Wheel Fun

31/08/07
-Fasting 20h
-Long Stretch

01/09/07
Week 1 Day 3
55 min
75.2kg
Fasting 20h+
-P.Pr(57.5): 22.5x5/30x5/35x5/40x5/42.5x5
-P.JK(62.5): 32.5x3/37.5x3/42.5x3/47.5x3/50x3
-GM(90): 45x5/55x5/662.5x5/72.5x5
-BS(110): 55x5/72.5x3/82.5x3/95x3/105x3 solid

03/09/07
WU: Joint Mobility. 3R - 10 Leg Swings/10 Kicks/10 squats
PR Week Day 1
90 min
-JK(70): 50x1x3/55x1x3/60x1x3/62.5x1/65x1/67.5x1/70x1/72.5x1/75xf
A PR sort of. Had a bit of a press out at the end but I'll take 'em where I can.
-GM(90): 45x5/57.5x5/72.5x5/80x5/90x5
-BS(110): 55x5/72.5x5/87.5x3x5
-BP(77.5): 40x3/47.5x3/55x2/65x2/72.5x1/75x1/77.5xf
-Stretch

I hate PR days; they shatter my confidence. The only thing that seems to be going up is the number on the scale...

Troy Archie
09-06-2007, 06:17 PM
03/09/07
WU: Joint Mobility. 100 JR/10 Pull & push/15 Sit-ups & Squats
PR Week Day 2
Way too fucking long
77kg (WTF?)
-Snatch(47.5): 30x1x3/35x1x3/40x1x2/42.5x1x2/45xF/42.5x1x2/45x1/45xF/45xF
I keep telling myself stay with it, keep grinding away and my form and technique will come along...
-Dr.Snatch(60): this was just a fucking gong show and I quit halfway through. My head was just not in it.
-B.N.Pr(42.5): 22.5x5/25x4/30x3/35x2/40x1/45xF/42.5x1/45x1/47.5xF
Ok, so I can behind the neck press the same amount as I can snatch...I'm a fucking anomaly.
-FS(105): 60x3/70x3/75x3/95x2/100x1/105x1/107.5xF
The 105 was a bit easy. I'm sure I could have hit the 107.5 if I had had a spotter...

Thought I'd just post what my diet my and template looks like. My goals are strength, power and size. I lift at a weightlifting club with competitive lifters, an experienced coach(?), with full weight sets.
Age 26 y/o
5'-10"
77kg
My diet is 100% paleo (don't remember the last time I ate grains), I fast 16-22 hours about 3 times a week. I'm eating about 2500 calories per day with about 20 blocks protein, 6 blocks carbs and the rest fat which is around 110 blocks. I divide my meals into protein/fat and protein/carb meals with about 1carb block of veggies (celery, lettuce, cabbage...) per meal and 3 blocks of squash at my carb meal PWO. Protein from eggs, tuna, chicken, salmon. Fat is mainly from olive oil and some nuts. The only number that seems to be going up consistently is the one on the scale so I'm thinking I need to drop some fat intake a little and go for about 2300 cal.

Outside weightlifting I try and get out indoor wall climbing about 2-3 times a week. Some weeks I only get out once.

Included iare scanned images of my template the coach has me on.
Comments and scrutiny are greatly appreciated.

http://www.flickr.com/photos/week1-3/1339288510/
http://www.flickr.com/photos/week1-3/1339293400/

Allen Yeh
09-07-2007, 06:15 AM
You weigh almost 170 pounds what's your BF%? You seem concerned that you are just gaining weight but not gaining the strength/power part as well? At 7 grams per protein block and 9 grams per carb block, you're at 140 grams protein/day, 63 grams carbs/day and 165 grams of fats? Which would put you in at a little under 2300 cals?

Not having trained O-lifts like you have but I'd think that is too low to properly recuperate and grow as well. I'm currently almost 28 and 5'9" at 190 lbs with a bodyfat of ~12% right now. With my activity level I can stay at around 3000 calories for maintenance and I eat zonish but not paleo.

Yuen Sohn
09-07-2007, 07:18 AM
Hi Troy,
Just some questions and thoughts:

Can you post some video of your lifts? Do you tend to lose your snatches due to insufficient elevation? Or do you snatch the barbell high enough, but have problems locking out the weight overhead?

Do you ever miss lifts behind you? Or are they always in front?

How many days per week or month do you lift in the presence of your coach?

I think programming is a great way to remain consistent, and it looks like your coach has put thought to the progression. The problem I see with weights/percentages that are set in stone is that life often gets in the way of things. This is fine if all you do is eat, train, and sleep, but we all have periods of time where we just totally lag due to other things in life.

Also, I'm not sure if there is anywhere in this progression to target specific technical issues.

Don't get too frustrated. It looks like you had a great week strength-wise (your squats are looking strong).

Troy Archie
09-07-2007, 11:00 AM
You weigh almost 170 pounds what's your BF%? You seem concerned that you are just gaining weight but not gaining the strength/power part as well? At 7 grams per protein block and 9 grams per carb block, you're at 140 grams protein/day, 63 grams carbs/day and 165 grams of fats? Which would put you in at a little under 2300 cals?


I'm getting 3000 cal from your macro-calorie run down. I figure I'm about 2500 from my calculations...don't forget about the fat in the protein...
I really have no idea what my bf% is, I'll say 12% roughly. 1.5g fat in a block at 9 calories per gram right?
Yeah my major concern right now is the fact that the scale is moving up, my pants are getting tighter but my strength and power isn't going up as much I'd like. Saying that I might be expecting too much strength wise?


Can you post some video of your lifts? Do you tend to lose your snatches due to insufficient elevation? Or do you snatch the barbell high enough, but have problems locking out the weight overhead?
Do you ever miss lifts behind you? Or are they always in front?
How many days per week or month do you lift in the presence of your coach?

I'm not getting high enough most of the time. Sometimes lockout is an issue but rarely. The weight always goes forward.
Before this month I was always lifting in the presence of my coach. August no but that's changing here next week and things will be back as they were. I had 10 days off and it took me quite a bit to get back into form but this last couple weeks the bars been moving good.


I think programming is a great way to remain consistent, and it looks like your coach has put thought to the progression. The problem I see with weights/percentages that are set in stone is that life often gets in the way of things. This is fine if all you do is eat, train, and sleep, but we all have periods of time where we just totally lag due to other things in life.
Also, I'm not sure if there is anywhere in this progression to target specific technical issues.
Don't get too frustrated. It looks like you had a great week strength-wise (your squats are looking strong).

Thanks for the encouragement and taking a look at my template. As I have no experience with templates and Oly lifting, save the last 3 months, I wasn't quite sure if this was any good a template or was extremely dated. I get the feeling it's the template he throws at most beginners...

Yuen Sohn
09-07-2007, 06:12 PM
As I have no experience with templates and Oly lifting, save the last 3 months, I wasn't quite sure if this was any good a template or was extremely dated. I get the feeling it's the template he throws at most beginners...

Well, I don't really consider myself too knowledgeable about programming, so take what I have to say with a grain of salt. That said, if things aren't clicking -- ESPECIALLY with regards to the technical aspects of the lifts -- then adjustments (or additional drills) should be made which target your weakest link(s). Talk to your coach about the prescribed weights and what you feel are your technical limitations and see if the two of you can modify the template to something that suits you better.

Troy Archie
09-09-2007, 06:56 AM
03/09/07
WU: Joint Mobility.
PR Week Day 3
76kg
-BS(110): 60x5/75x4/85x3/95x2/105x1/110x1/115x1/117.5xF/117.5F
Well finally hit a new PR on the back squats. 115 was rather easy and I think I could have hit 117.5 if I had a spotter to yell at me.
-C&J(70): 30x1/35x1/40x1/45x1/50x1x3/55x1x3/60x1x3/62x1/65x1/67.5xF/60xF
I seem to be going backwards on the Oly lifts. I did 70kg once, I think...
-W Pull-ups: 10x3/15x3/20x3/25x2/20x2
Been a long time since I've done these and man I suck at them.
-Windmills: 17kgx5x3

Troy Archie
09-09-2007, 07:05 AM
Thought I'd post what my revamped diet looks like for better tracking.
20 Protein Blocks (eggs, chicken, fish) = 560 Cal
6 Carb Blocks (3 starches PWO, 3 veggies) = 270 Cal
113 blocks fat (20 blocks from my protein sources the rest from olive and coconut oil and nuts) = 1254 Cal
Approximately 2300 Calories.
Meals divided into 2 proten/veggie/fat meals and a protein/carb PWO meal.
Fasting about 3 times a week, sometimes 4 with fasts lasting about 20 hours usually with a climbing session if anything during them.
Lifting 3 times a week.

I'll see how this goes and see if I need to up the fat. 2500 was too much and I gained way too much weight in too short a time without seeing much strength increases.

Troy Archie
09-10-2007, 07:25 PM
10/09/07
WU: Joint Mobility/BW circuit
Week 1 Day 1
100 min
76.4kg
-SN.PL: 25x3/30x3/35x3
-DR.SN: 30x3/35x3/42.5x3/45x2/47x2
-SQ.SNXHG: 25x3x2/30x3x2/35x2x2/37x2x2/40x2
-JK: 35x4/42.5x4/50x3/57x3/62x3
-FS: 52.5x1/70x4/80x4/85x3/90x3
-W Pull: 15x5/4/3/2
-Turkish sit-ups: 17x10x3
Good session; the Snatches from hang felt really good, which has got me thinking; how much can I snatch from the hang position?

Troy Archie
09-11-2007, 07:02 PM
11/09/07
-Climbing
-Fasting 23h to post climb

Troy Archie
09-13-2007, 08:16 PM
12/09/07
WU: Joint Mobility/3R Cindy
Week 1 Day 2
90 min
76.0kg
-CL.PL(50): 25x4/30x3/35x3
-FS(105): 52.5x5/62.5x5/75x3/80x3/85x3
-SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2
-BS(110): 57.5x6/70x6/80x4/92.5x4/97.5x4/102.5x4x2
-B.N.PR(45): 22.5x5/27.5x5/32.5x5/35x5
-Evil Wheel Fun
Cleans popped up pretty nice. Gotta remember to stay tight, arms loose, slow and contolled up to power position and bam.
Squats fucking sucked, in a good way. I cheered when I was done.

Allen Yeh
09-14-2007, 02:50 AM
I'm getting 3000 cal from your macro-calorie run down. I figure I'm about 2500 from my calculations...don't forget about the fat in the protein...
I really have no idea what my bf% is, I'll say 12% roughly. 1.5g fat in a block at 9 calories per gram right?
Yeah my major concern right now is the fact that the scale is moving up, my pants are getting tighter but my strength and power isn't going up as much I'd like. Saying that I might be expecting too much strength wise?


Yes, I definitely feel that 2500 calories is NOT a huge amount for someone of your height/weight/body composition and activity level. If you are plateauing hard perhaps program variables need to be looked at.

What has your weight gain been like over the last few weeks?

Troy Archie
09-14-2007, 12:40 PM
Yes, I definitely feel that 2500 calories is NOT a huge amount for someone of your height/weight/body composition and activity level. If you are plateauing hard perhaps program variables need to be looked at.

What has your weight gain been like over the last few weeks?

Yeah 2500 cal seems like nothing BUT I am an anomaly and gained 1.8kg in 5 weeks eating that much. I'd like to say it was all good weight but it wasn't, which is why I'm dropping it down to 2300cal/day and will take it from there.

Looking back, I was putting down less than 1800cal while CF'ing, maintained the same weight and made progress all round...

Troy Archie
09-15-2007, 10:52 AM
13/09/07
-Fasting 21h

14/09/07
-WU: Joint Mobility/Pull-ups
Week 1 Day 3
85 min
77.0kg
-P.Pr22.5x5/30x5/35x5/40x5/42.5x5
-P.JK: 32.5x3/37.5x3/42.5x3/47.5x3/50x3
-GM: 45x5/55x5/662.5x5/72.5x5
-BS: 60x5/75x3/87.5x3/97.5x3/110x1
-WindMills: 17kgx3Rx4S
-W Pull-ups: 10kgx3Rx5S
My legs were killing me from the last sessions 102.5x4Rx2S squats so I only managed 110x1, which should have been for 3 but oh well. 97.5x3 was soild.
Still managing to gain weight while fasting and eating what seems to be considered a bare minimum. This shouldn't really come to much surprise to me. I look at the rest of my family and they eat reasonably well yet they're all a bit on the plump side...
-Late night Climb

Troy Archie
09-16-2007, 08:45 AM
15/09/07
-Fasting 20h
-Climbing

Allen Yeh
09-17-2007, 04:34 AM
Yeah 2500 cal seems like nothing BUT I am an anomaly and gained 1.8kg in 5 weeks eating that much. I'd like to say it was all good weight but it wasn't, which is why I'm dropping it down to 2300cal/day and will take it from there.

Looking back, I was putting down less than 1800cal while CF'ing, maintained the same weight and made progress all round...

Unless you get bodyfat measurements at measured intervals (or are very good at "eyeing" your bodyfat) It's tough to say how many of that 4 pounds is muscle. While I don't always agree on what Thibaudeau says I find him to be a good resource and he knows "muscle building":

From: http://www.t-nation.com/readTopic.do?id=1268956

Under the best possible circumstances (perfect diet, training, supplementation, and recovery strategies) the average male body can manufacture between 0.25 and 0.5 pounds of dry muscle tissue per week. That is the amount your natural body chemistry will allow you to build. So we're talking about around one or two pounds per month. It may not sound like much, but that can add up to twelve to twenty pounds over one year of training.

This is in an intermediate to advanced level trainee, not beginners which are in a category all in their own.

I'm not posting all this to change your mind but for you to keep in mind that 5 weeks really isn't a significant amount of time and the "power part" is more neurological motor learning while the strength and size part is part motor learning and a lot nutritional.

Troy Archie
09-17-2007, 08:38 PM
I totally appreciate the input and comments Allen, so keep 'em coming. I hear where you're coming from but if I'm gaining weight then I'm obviously getting in more calories than I'm expending and storing the rest. I'm also thinking fasting helps with the weight gain in that it's helped slow my metabolism that much more. That said I am watching the scale and mirror and seeing where it goes. If my weight drops a bit then I obviously need more food. If it continues up then I'll stay put.

Troy Archie
09-18-2007, 11:12 AM
17/09/07
WU: JM/3R - 10 pull-ups/10 OHS
Week 2 Day 1
76.8kg
90min
-SQ.SNxHG : 25x5/32.5x5/37.5x3x3 my coach said they looked good but they felt f'in heavy
-SQ.SN : 25x3/30x3/35x3/37.5x2/40xF I'm going backwards on the snatch.
-P.Jk: 32.5x3/37.5x3/45x2/50x2/55x2/57.5x2 easy
-FS: 52.5x4/70x4/85x3/95x3/100x1 manged 95x3 for the first time and with easy. 100 was a bit heavy but I stopped myself for some reason; should have kept going. No sleep=not thinking.
On 5 hours sleep and a long day going into this session; had to make on emergency caffeine stop. Snatches were just ugly, which seems to be a common theme as of late and it's really quite frustrating; this was one of those sessions that makes me wonder why I'm even bothering Oly lifting and perhaps just heavy lifting would provide me with better results but I'll keep at it and give it a year.
Front squats were strong as were the push jerks.
Tired and ended it there.

Troy Archie
09-18-2007, 08:20 PM
18/09/07
-Fasting 19h
-Climbing

Allen Yeh
09-19-2007, 04:35 AM
On 5 hours sleep and a long day going into this session; had to make on emergency caffeine stop. Snatches were just ugly, which seems to be a common theme as of late and it's really quite frustrating; this was one of those sessions that makes me wonder why I'm even bothering Oly lifting and perhaps just heavy lifting would provide me with better results but I'll keep at it and give it a year.
Front squats were strong as were the push jerks.
Tired and ended it there.

Keep at it! Sometimes if you hit a hard plateau in a lift you can come back stronger after a good deload week. 5 hours of sleep isn't helpful and there have been times there hasn't been enough caffeine around to push me through a heavy workout. Mark it as a bad workout and anything that improves upon this is a good thing right?

Troy Archie
09-19-2007, 07:41 PM
19/09/07
WU: JM/BW movements
Week 2 Day 2
95min
77.4kg still gaining away...
-C&J (70): 35x2+2/40x2+2/45x2+2/50x2+2/55x2+2/(57.5x2+2)x5 heavy but alright
-BS (115): 57.5x3/70x3/80x3/92.5x3/97.5x2/102.5x2/110x1x4 heavy as sin. was suppose to be for doubles but there was just no way...
-B.N.Pr (45): 22.5x5/27.5x5/32.5x5/35x5/40x5 fuck yeah

-5R: 7 Evil Wheel/5 Back ext. 10kg

Troy Archie
09-21-2007, 09:51 AM
20/09/07
-Fasting 20h

Troy Archie
09-23-2007, 01:27 PM
21/09/07
-WU: 3R Chelsea
Week 2 Day3
100min
76.8kg
-JK (72.5): 37.5x3/45x3/50x3/57.5x3/62.5x2/65x2x5 solid
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5 getting easy
-BS (115): 60x5/75x5/87.5x5x2 yawn
-BP (77.5): 40x3/47.5x3/55x3/62.5x3/70x3 solid
-3 Rounds:
7 Kneeling Evil Wheel
60sec plank
7 Turkish sit-ups
30sec cobra hold
7 GHS
Rest one min
Solid Session. Jerks getting better and better.
-Late night climb
Average week's weight: 77kg still gaining and up 0.5kg from last

22/09/07
-fasting 20h
-climbing

Troy Archie
09-24-2007, 07:08 PM
23/09/07
-fasting 17h

24/09/07
WU: Joint Mobility
Week 3 Day 1
100 min
77.4kg
-SN.PL: 25x5/30x3/35x3
-DR.SN: 30x3/35x3/42.5x3/45x2/47x2
-SQ.SNXHG: 25x3x2/30x3x2/35x2x2/37x2x2/40x2
-JK: 37.5x4/45x4/50x3/57.5x3/62.5x3
-FS: 52.5x4/67.5x4/77.5x4/85x3/90x3
-3Rounds: 7 Kneeling Evil Wheel/60sec plank/7 Lying hip swings
-Stretch
Sluggish day. Not the best session.

Troy Archie
09-27-2007, 10:50 AM
25/09/07
-fasting 20h

26/09/07
WU: Joint Mobility
Week 3 Day 2
76.8kg
-CL.PL(50): 35x4/40x3/47.5x3
-FS(105): 52.5x5/62.5x5/75x3/80x3/85x3
-SQ.CL(70): 35x3/42.5x2/50x2/52.5x2x2/55x2x2/60x2
-BS(110): 60x3/72.5x3/95x3x3
-B.N.PR(45): 22.5x5/27.5x5/32.5x5/35x5
-Stretch
Took it easy on the squats tonight. My right hip has been killing me lately so I didn't do the rx'd 90%x4repsx2sets, which I fucking hate. Haven't been enjoying lifting lately, lack of progress I suppose and same old template over and over...had to drag my ass there tonight for a later WO, which was actually pretty good. Met another lifter there who had started around the same time as I and who is lifting pretty close to me. Might have to lift later at night more often.
Finished off with a stretch, which has left my hip feeling better today.

Troy Archie
10-01-2007, 07:16 PM
27/09/07
-Fasting 20h

28/09/07
WU: Joint Mobility
Week 3 Day 3
76.8kg
-P.Pr: 22.5x5/30x5/35x5/40x5/42.5x5
-P.JK: 32.5x3/37.5x3/42.5x3/47.5x3/50x3
-GM: 45x5/55x5/62.5x5/72.5x5
-BS: 60x5/75x3/87.5x3/97.5x3/107.5x3
-Stretch
-Wingmills 17kg x 5 x 3
-Kneeling Evil Wheel 3 x 7

Week average weight: 77kg

Troy Archie
10-01-2007, 07:23 PM
01/10/07
PR Week Day 1
77.8kg bloody heavy
-JKxRk:35x3/47x3/57x3/65x2/65x1/65x1/70x1/72.5x1/75x1/77.5xFx2
Pretty good. 75 felt pretty light. 77.5 just about there.
-GM: 45-57-72-80-90X5
-BS: 60x5/75x5/92x3x3
-BP: Worked up to 77.5x1
-3 Rounds:
10 Russian Twist, 10kg
7 Kneeling Evil Wheel
-Stretch
Not too bad. Was hoping for more on the bench but alas. The only way I seem to be able to gain strength is by gaining weight. Any strength gains that I make seem to parallel my weight gain. Just about jerking bodyweight though...

Fasting Note:
I'm going to start fasting even on training days and end it with a big salad pre-training. Protein, olive oil and spinach/lettuce. PWO; piles of veggies, squash and protein. Pretty much 2 meals per day; my weight gain stalled a bit the last week but I figure with more fasting I can gain a bit more kg on 2300cal.

Troy Archie
10-03-2007, 10:34 AM
10/02/07
Off
-fasting 18h

Troy Archie
10-04-2007, 11:07 AM
03/10/07
PR Week Day 2
77.4kg
-SQ.SN: 25x3/32.5x3/40x2/45x1/45xF/40x1
-B.N.Pr: worked up to 47.5x1 new PR
-FS: 62.5x3/77.5x3/90x2/100x1/105x1/107.5x1 just about
-WPull-ups: 15kg x 3 x 5
-3 Rounds of:
10 overhead sit-ups, 10kg plate
10 Back ext, 10kg plate
Snatches suck as per usual. Behind the Neck Press just keeps going up; just about did 50kg. Just about hit 107.5kg on the front squat.

Fasted 19h to pre-workout

Troy Archie
10-05-2007, 07:56 PM
04/10/07
-fasting 18h

05/10/07
-fasting 17h to pre-workout
-WU: DROM/ 3R: Cindy
Workout #1
76.8kg
-BS: 90 x 5 x 3
Feels alright. I'll stick here for a another workout or two.
-BP: 60 x 5/62.5 x 5 x 2
Good. Grind away.
-DL: 120 x 5
This was easy but I didn't want to go much heavier as it's been 5 months since I've deadlifted
3 Rounds:
20 Russian Twists, 15kg
7 Kneeling Evil Wheels

-weeks average weight: 77.3kg

Time for a review of things:
It's been 4 months now since I've started Oly-lifting in hopes for some improvement in technique, skill and most importantly strength. I decided today that I am seriously out of shape and feel like shit. I've gained about 15lbs/7kg in the last 4 months with negligible strength gains. In fact, I've gained more strength in the past while losing weight than I have in the last 4 months while gaining weight.
Along the way I've lost a number of other physical attributes such as endurance, stamina, bodyweight skills/ability, recovery/GPP, strength endurance and so forth. I am winded walking up stairs and sets of 5 on the back squat feel like cardio.
I am in pain. My shoulders, neck, upper back, hips, wrists all hurt. Some nights, I wake up in the middle of the night because of numbness in my hands and fingers.
All of this I could put up with, grind away at, and continuously smash my head into a wall until I made some sort of progress except for one simple fact; I'm not having fun. Fitness, to me, is about having fun and feeling great. It's been a good while since I've felt either.
The last couple weeks I've been having to drag my ass to the gym and each time I've sat out in the parking lot contemplating if I should go in for a workout or not. Today I forced myself in, said fuck the template and just did some heavy lifting SS-style. It felt good plus I didn't have to spent 2 hours working out and still not have time to stretch and do core work. So that's the plan from here on in, some solid heavy lifting SS-style.
My Oly-lifting experiment hasn't been what I had hoped and I know it's probably shit that I'm copping out after only 4 months but like I say, I'm not having fun so why do it? Life is just way too fucking short.

Goal: Strength
3 days a week, rotating days:

Workout #1:
Back Squat 5 reps X 3 sets
Bench Press 5 reps X 3 sets
Deadlift 5 reps X 1set

Workout #2:
Back Squat 5 reps X 3 sets
Jerk 3 reps X 5 sets
Clean 3 reps X 5 sets

Andew Cattermole
10-06-2007, 06:52 PM
Jump back on CF mate and get seriously into to climbing and MTB your in the right country for it.
Stay happy
A

Troy Archie
10-07-2007, 11:55 AM
Jump back on CF mate and get seriously into to climbing and MTB your in the right country for it.
Stay happy
A

Shit man, don't tempt me...The way I see it, a couple months of going after nothing but strength will help me in the long run and improve my health and longevity.

06/10/07-fasting 19h

07/10/07
-fasting 15h to Post-Workout
-WU: DROM/ Jumprope
Workout #2
77.4kg while fasted, shit
-BS: 90 x 5 x 3
Felt good. Aerobic capacity slowed me down, how sad. Go 92.5.
-Jerks: 60 x 3 x 5
Not too bad. Try 61.
-Clean: 55 x 3 x 5
Ugly. Hard to believe after 4 months of Oly-lifting this is about the best I can do...
-Weighted Pull-ups: 10x3/15x3/17.5x3/20x3x3
-3Rounds: 10 OH-Sit, 15kg/ 3Windmills per side, 17kg
-Stretch

Troy Archie
10-10-2007, 09:47 AM
09/10/07
-fasted 19h to pre-workout
WU=Jump Rope/DROM
Workout #1
78.8kg Happy Thanksgiving!
-BS: 92.5 x 5 x 3
Felt good. Go 94.
-BP: 64 x 5 x 3
Solid. Go 65.
-DL: 130 x 5
Easy. Go 140.
-Stretch
-3 Rounds:
10 Lying Hip Swings
10 Kneeling Evil Wheel
Solid Session. The back squats felt good and I think my shoes arrived today so I hope that helps with form. Feeling better lately; hip not so tight and my neck and shoulders are feeling better.
I was doing the math and I realize that my strength to bodyweight ratio is pretty much the same since I started Oly-lifting and gaining weight. Not what I had in mind but it beats it being nothing but pure fat.
I've come to the conclusion I went at the whole Oly-lifting thing the wrong way. I Should have kept doing CF and did the OL stuff once or twice a week just working on form for Cleans, snatches and jerks instead of trying to gain strength and power with it. Because of the skill involved, strength and power gains are going to take a long time. If all I can snatch is 40kg because of technique, it won't matter how much I eat and weight I gain, the bar just won't get heavier and I won't get stronger lifting the same weight untill that skill increases. Back to the squat rack.
Goals by New Years:
Back Squat 135kg
Bench Press 90kg
There are 0.5kg plates at my gym so I figure I throw on a kg/session, push hard, sleep good and eat well and it'll come.

Troy Archie
10-10-2007, 09:13 PM
11/10/07
-fasting 20h

Troy Archie
10-11-2007, 08:29 PM
11/10/07
-fasted 21h to pre-workout
-WU:Jump Rope/DROM/pull-ups
Workout #2
78.4kg
-BS: 94 x 5 x 3
Fucking heavy. Stay 94 unless I end up taking 2 days off.
-Presses: 40x5/42.5x5
heavy but go up to 43.5kg
-Clean: 55 x 3 x 5
Not too bad. Try 57.5kg
-W Pull-ups
-played around with some floor wipers like on the 300 WOD. Easier than they look.

Troy Archie
10-14-2007, 05:37 PM
12/10/07
-Fasting 20h

13/10/07
-Fasting 21h

14/10/07
-WU:Jump Rope/DROM
Workout #1
78.6kg
-BS 95 x 5 x 3
94kg was heavy but 95 was heavier. Stay put for one more session.
-BP 65 x 5 x 3
Stay for one more session
-DL 135 x 4
Blah. This was heavy and my form felt like shit on the 4th rep so I bailed on the 5th.
-W Pull worked up to 20 x 3 x 3
-3Rounds:
5 OH Sit-ups, 20kg
10 Kneeling Evil Wheel
Putting together some nice workouts. Feeling much better too. The scales been going up pretty consistently too but I think its probably because I'm fasting all day and eating a huge ass meal before I weight in. Regardless I don't feel that much heavier and the weight seems to be lean...
Lifting shoes are also treating me well; they're making a huge difference on the squats and my cleans feel much better too.
Keep grinding.

Average weeks weight: 78.3kg/173lbs

Troy Archie
10-19-2007, 05:04 PM
15/10/07
-Fasting 19h

16/10/07
-Fast 20h to Pre-WO
Workout #2
78.4kg
-BS: 95 x 5 x 3
-Presses: 43.5 x 5 Heavy/42.5 x 5 x 3
stick with 42.5
-Power Cleans: 57.5 x 3 x 5
Try 60

-3 Rounds:
10 Overhead Lying Hip Swings, 20kg
10 turkish sit-ups, 17kg

17/10/07
-Fasting 23h

18/10/07
-Fast 19h to Pre-WO
-WU: 300 Jump Rope/DROM
Workout #1
78.4kg
-BS 96 x 5 x 3
Solid. Keep going
-BP 66 x 5 / 66 x 4 blah / 65 x 5
Try 66 again. Tough is out.
-DL 135 x 5
Pretty ugly

-W Pull-ups: 10kg x 5 x 3
-Windmills: 17kg x 3 x 3 per side

Average weeks weight: 78.5kg/173lbs

19/10/07
-fasting 20h

Troy Archie
10-21-2007, 07:21 PM
20/10/07
-Fasting 17h

21/10/07
-Wu: Jump rope (200/25/75)/DROM
Workout #2
80kg wow, don't know how that happened...
-BS: 97.5 x 5 x 3
Solid. Form still holding.
-Presses: 42.5 x 5 x 3
Ugly. Lots of lean on the last rep. Stay put.
-Power Cleans:
60 x 3 x 2
60 x 1
50 x 3
55 x 3 x 2
Was going strong but then failed and couldn't get going again. Go 58.5
-L Pull-ups 5/4/3/3/3/3/3
-3 Rounds:
10 OH-Lying Hip Swings, 20kg
10 OH Sit-ups, 10kg

Troy Archie
10-31-2007, 09:14 PM
22/10/07
-Fasting 20h

23/10/07
-Fast 19h to Pre-WO
-Wu: 300 Jump rope (220/40/40)/DROM
Workout #1
78.4kg
-BS 98.5 x 5 x 3
-BP 66 x 5 / 65 x 5 x 2
-DL 135 x 5
touch and go
-W Pull
3R:
7 GHS + Russian Twist
Kneeling Evil Wheel

24/10/07
-Fasting 19.5h

25/10/07
-Fast 20h to Pre-WO
-Wu: 300 Jump rope
Workout #2
78.4kg
-BS 99 x 5 x 3
-SP 41 x 5 x 3
-PC 58.5 3 x 5
-10 OH Lying Hip Swings, 20kg x 3

Average Weeks Weight 79kg

26/10/07
-Fasting 19h

27/10/07
-Fast 18h to Pre-WO
-Wu: 300 Jump rope (150/130/20)/DROM
Workout #1
78.4kg
-BS 100 x 5 x 3
-BP 65 x 5 x 3
-DL 137.5 x 5
-GHS + Russian Twist/Back Ext x2

29/10/07
-Fast 17.5h to Pre-WO
-Wu: 300 Jump rope (40/110/75/75)
Workout #2
78.8kg
-BS 100 x 5 x 3
-SP 41.5 x 5 x 3
-PC 55 3 x 5
-L Puill-ups 5/5/5/5
Not the best session. Cleans were ugly and I scaled them back after a couple of ugly reps. I think the problem was I was lacking caffeine, was lifting earlier than I normally do, the gym was packed and there was no loud music pounding me to go hard.

30/10/07
-Fasting 21h

31/10/07
-Fasting 22h

Been pounding out some really good workouts lately. Excited to hit the gym and I'm seeing and feeling that I'm making progress plus I'm having fun. My aches and pains have subsided, wrists and thumbs feel good, I'm sleeping well not waking up in the middle of the night with numbness in my hands and arms, back and neck pains are gone and I'm all in all feeling better. Keep plugging away.

Troy Archie
11-01-2007, 08:53 PM
01/11/07
-Fast 19h to Pre-WO
-Wu: 300 Jump rope
Workout #1
78.8kg
-BS 101 x 5 x 3
Solid. Go 102.5 and see what happens
-BP 65 x 5 x 3
This was pretty easy but 66 was hard. 65.5?
-DL 138.5 x 5
Balls hard. Stay here
3 Rounds:
8 Kneeling Evil Wheel
10 Overhead Lying Hip Swings, 15kg
-W Pull ups
Solid session. I squatted 100 and could feel it the next day, I then squatted 100 the next session and the next day I felt like I didn't even workout the next day. This is a sign telling me to keep going.

Troy Archie
11-03-2007, 03:59 PM
02/11/07
-Fasting 20h

03/11/07
-Fasting 19h

Troy Archie
11-07-2007, 11:01 AM
05/11/07
-Fast 19.5h to Pre-WO
-Wu: 300 Jump rope
Workout #2
79.8kg blah
-BS 101 x 5 x 3
heavy as fuck
-SP 41.5 x 5 x 3
not too bad. go 42
-PC 57.5 3 x 5
these flew up
-W Pull worked up to 21.5 x 3
-Standing Evil Wheel 3x3
Way too busy for my liking and have been kept from getting into the gym. 3 days off and only 2 session last week. I really felt it in the squats; 101 was easy last week but heavy today. One more session at 101 will get me back into the swing of things...

06/11/07
-Fasting 21h

Troy Archie
11-07-2007, 08:58 PM
07/11/07
-Fast 19.5h to Pre-WO
-Wu: 300 Jump rope
Workout #1
79.4kg
I ate a huge meal before I weighed myself and also measured the meal I ate. 1.5kg of food plus water so I figure my BW is around 77.8kg/172lbs
-BS 101 x 5 x 3
These were still pretty ugly. I'll try fooling myself a go 101.5 and see what happens.
-BP 65.5 x 5 x 3
Solid. Go 66. Inhale at lockout and then lower.
-DL 138.5 x 5
Heavy but solid.
3 Rounds:
10 GHS + Russian Twist, 5kg
10 Overhead Lying hip swings, 30kg
This couplet hurt.
Alright session save for my squat. A bit demoralizing today watching a couple of guys that starting O-lifting the same time, level and weight as I did, power-snatch weights I would love to hit. To top it off they can't snatch-squat, only power-snatch, alas...

Troy Archie
11-10-2007, 04:07 PM
08/11/07
-Fasting 21h

09/11/07
-Fast 16h to Pre-WO
-Wu: 300 Jump rope
Workout #2
78.4kg probably pretty accurate
-BS 102 x 5 x 3
heavy as fuck but solid
-SP 42 x 5 x 3
-PC 58.5 3 x 5
-Standing Evil Wheel 3x5
Solid Session.

Had a good sit down and talk with the guys at the gym. Vented my frustrations and dissapointments with lack of progress in the O-lifts and lack of strength gains. Got some good insight, namely that I need to be more patient and that I should enter a contest as that'll be the only way I can see what I can do. That said, I am still a bit skeptic. 4 months, very little strength gains, practically no improvements with the clean and snatch along with too much weight gain left me unhappy. Larry says I should have been lifting on a different template a while ago but that's not much helpt to me now. Plus I'm a bit skeptical on his templates; too many assistant exercises and variations and simply too many exercises. I count 12 different exercises/variations in one week and 9 the next, that seems complete opposite from what I'm used to with 6-8 per week. BUT, I'm not the coach and he does have some impressive atheletes to his name and record...
So in saying all that, I'm going to go in early Monday for a session and see what's what. From there I'll probably give it one more kick at the can and probably sign up for next months competition.

Troy Archie
11-12-2007, 03:32 PM
10/11/07
-Fasting 19h

11/11/07
-fasting 16h

11/12/07
-15.5h fast to PWO of Chinese. Kept it Paleo.
Went into the gym today and did some O-lifting. First time in a while. Worked on some Sn.Pls, Dr.Sn and snatches. Pretty fucking ugly. Hard to barely be able to snatch 47.5 after all these months and then watch a guy across from me snatch 75 his 2nd session and another guy half my size P.Sn 55.

My problems are that I'm not extending all the way once the load gets past 40. I'm going down way too early and I'm not going down/landing tight.

Those are my technical problems. My other problem is that I'm hard on myself. Perhaps I should be. It pushes me. Fucking sick of using the kiddy plates.

I accept the learning curve that comes with the Olympic lifts, and in fact I welcome it. What I don't accept is my lack of progress and gains in the core exercises. Putting hours into lifting and only getting minimal progress is a waste of time and energy.

Is it just me or is O-lifting synonymous with frustration?

Troy Archie
11-14-2007, 09:41 AM
13/11/07
-WU: DROM. Coach B Warm-up
Week 1 Day 1
79kg
-Power Cleans x HG:
35x5
42.5x5
50x5
52.5x3x3
These were suppose to be from the floor. Felt good though.
-Clean Pulls:
40x5
42.5x5x5
I need major work on these. This is nowhere near my max clean.
-Cleab DL:
84x5
97.5x5
112x5
120x3x3
Solid
-FS:
Triples to 77.5x3x4 (75%) and back down to 72.5x3

Had a great sit down with my coach, he put somethings into perspective and has got me back into the O-lifting fold. He says I'm strong but I lack technique. I should be snatching 60 easy and cleaning 90 no problem but I'm not. I also need to lift when he's there and give him feedback. I'm entering the provincials held at the begining of the December. Should be fun.

Troy Archie
11-21-2007, 07:49 PM
14/11/07
Week 1 Day 4
-Fast 19h to Pre-WO
79.8kg
-SQ.SN:
25x3
27.5x3
32.5x3x2
35x3x3
Need to stop thinking about getting under the bar and just think about extending.
-C&J:
35x3
42.5x3
50x3
52.5x3x3
50x3

15/11/07
Week 1 Day 2
-Fast 19h to Pre-WO
78.5kg
-SN.Pl+Hang SN:
Worked up to 38x1+1x2
-SN.Pl:
32.5x3
38x3x2
42.5x3x3
-Cl.Pl. 4 Positions 4 Sec
52x3
56x3
60x3x3
-P.Jk
45x2
48x2
52x2
-BS:
60x3
70x3
80x3
92.5x3x2
97.5x3x3
Solid Session. Think push against the ground

16/11/07
-fasting 19h

17/11/07
-fasting 21h

19/11/07
Week 2 Day 1
79kg
-Fast 17.5h to Pre-WO
-PW.Cl
Used only 50kg but really started to feel the pull start to click. Gotta keep back tight and chest up like on BS
-Cl.DL:
95x5
108x5
123x5
130x3x2
-Behind Neck Push Press
30x3
35x3
41x3
44x3
46x3
-FS
57.5x3
68x3
78x3
84x3x4
78x3
-3 Rounds:
7GHS + Russian Twist, 10kg
7Back Ext, 10kg

20/11/07
-Fast 23h

Troy Archie
11-21-2007, 07:55 PM
21/11/07
Week 2 Day 2
-Fast 16h to Pre-WO
79.4kg
-Snatch Pull + Hang Snatch:
25x2+2
28x2+2
33x2+2
38x1+1
40x1+1
-Snatch Pull:
35x3
40x3
42x3x3
-Cl.Pl. 4 Positions 4 Sec
56x3
60x3
63x3x2
-P.Jk
45x2
52x2
55x1
-BS
62.5x5
75x5
85x5
92.5x5
97.5x3
103.5x3
Ugly session. All progress that I seemed to make on the pulls just seemed to fly out the window. Only saving grace is that I got to at least squat.

Troy Archie
11-22-2007, 08:33 PM
22/11/07
-fasting 23h

Troy Archie
11-23-2007, 07:50 PM
23/11/07
Week 2 Day 3
-Fast 16.5h to Pre-WO
79kg
-Snatches:
25x3
30x3
35x3x2
38x2x2
40x2
43x1
45x1 ugly
45x1 solid
47.5x1 good, a bit shakey
47.5xF stood around bullshitting for too long

-C&J:
38x3
45x3
52x3
57.5x2
57.5x3
60x1
63x1

-Back ext:
10kgx10
15x7
20x5

-Overhead Sit-ups:
10kgx10
10x15
10x20

Things were feeling good today. I warmed up with some pulls; snatch and clean grip. Had a really good talk with one of the coaches at the gym and got a lot of really good feedback. I have to keep my back tight is the under lying problem and a little more core work would help a lot. Same with the pulls, they felt a lot better today than on Wednesday. I didn't feel good the last couple days and was feeling down but I feel there's hope for me after this session.

That said I am going to start throwing in a couple CA inspired metcons on my off days. I've lost way too much conditioning and gained too much weight the last couple months plus the Oly sessions aren't that taxing and heavy but more skill oriented. Not looking to be a fire breather but but not wanting to be a choker either. Getting my weight down to 77kg would probably be a good thing.

Troy Archie
11-25-2007, 08:19 PM
24/11/07
Week 2 Day 4
-fast 19h to Pre-WO
78.6kg
-Snatches:
25x3
28x3
33x3
35x3
38x2x3
40x1
42.5x1
45xFx2
Yep, I'm just that bad.
-Hang Cleans:
38x3
45x3
52.5x3
56x3
-Goodmornings
-3 Rounds of:
10 Overhead Lying Hip Swings, 30kg, 35kg, 40kg
10 Kneeling Evil Wheels

25/11/07
-500 Jump ropes. Managed a couple consecutive double unders.
3 Rounds for time:
Sprint 150m (aprox.)
10 Ring Pull-ups
10 Burpees
Time 8:15
-Ring Dipps 3x3
I am so fucking out of shape. This vain attempt to learn the Oly-lifts and get stronger has left me neglecting a lot of other aspects of fitness. I was huffing air on this WOD but it felt good. Get some go again...

Troy Archie
11-27-2007, 08:21 PM
26/11/07
Week 3 Day 1
-16.5h to pre-workout
-PW.Cl:
38x5
45x5
52.5x5
56x3
60x2x2
-Clean Pulls:
50x5
50x3
55x3
60x3
-Cl.DL:
108x5
115x5
130x5
137x3
-Behind Neck Push Press:
35x3
38x3
45x2
50x2x2
-FS:
57.5x3
68x3
78x3
90x3x3
84x3

-Turkish Sit-ups:
17kgx5
55lbsx3x3
Solid Session. The pulls are starting to click. 55 felt really good and albiet 60 was ugly I still managed the weight.

Troy Archie
11-30-2007, 09:28 PM
27/11/07
-Fasting 18h

28/11/07
Week 3 Day 2
78.4kg
-fast 17h to pre-workout
-Snatch Pull + Snatch:
Worked up to 42.5.
pretty ugly on the 42.5. I can't snatch it seems.
-Snatch Pull:
40x3
43x3
45x3x2
These felt really good
-Cl.Pl. 4 Positions 4 Sec
60x3
63x3
66x2x2
-P.Jk
45x2
52x2
58x1
-BS
70x5
80x3
92.5x3
103.5x3
110x3x3
Solid. Last two reps were a bit shakey but got 'er done.
-3 Sets of:
Front Plank
Lateral Plank/side

29/11/07
-Fasting 19h
-Jump rope work
WOD
3 Rounds:
10 Burpees
20 Cross Chops, 40lbs
10 Ring Pull-ups
Time 8:15

30/11/07
Week 3 Day 3
-fast 15h to pre-workout
77.6kg
-Snatch:
25x3
30x3
35x3
38x3
40x2x2
42.5x1
45xF
45xF
40x1 from hang
I seriously suck at snatches. Jump Shrug Throw. It's not a difficult concept.

-C&J
42.5x3
49x3
56x2
60x1x3
These were easy.
-WindMills:
17kgx5/armx3
-Kneeling Evil Wheels:
10x3

So I thought I'd post up a goal for myself. I am working for a 60kg snatch and BW C&J by June (6 months). Why June? Because that represents the one year mark that I started O-lifting. It's a modest goal but it appears that I needs a lot of work, especially on the snatch. Luckly I'm lifting in front of a coach 3 out of 4 days but I still have a hell of a time consistently snatching as little as 47.5kg. I think it's mental toughness and I lack the gonads to get under the bar. To top this all off I have my first ever competition in a week on December 8th. I know I'm pretty much going to suck but it'll be a good experience and should be fun.

Troy Archie
12-01-2007, 05:20 PM
01/12/07
Week 3 Day 4
-Fasting 17h pre-WO
-78.4kg
-Snatches up to 45kg. Failed on 47.5 as per usual.
-C&J up to 63kg. This was easy.
Mainly a piss around session. I'll be interested to see what I can C&J at next weeks competition. As for the snatch; I only hope I don't go up to the bar, grip it, get into position, pull and summer-sault over the bar flat on my face. So long as that doesn't happen it'll be a succeful competition.

Troy Archie
12-04-2007, 08:39 AM
03/12/07
In meet prep right now so today's WO was extra light. Worked with the kiddie plates for the snatch. C&J up to 55 I think and FS only up to 85x3.

Need to get some metcon action and general conditioning in, especially while I'm just learning the O-lifts and they're retardedly light. More jumprope work is a good idea and cool skill to possess. Multiple double-unders would bring the ladies in, or so I'm told. Exams this week and moving and then I'll be free from the grasps of my obsessive compulsive step-father and live close enough to the gym that I don't have to workout in my -20 celsius garage. Oh how I miss life on the road; those dusty Cambodian roads, lazy Laotian afternoons, bustling Bangkok streets and Oz...

Troy Archie
12-09-2007, 05:28 PM
I had my first Olympic lifting meet the other day. This was my competition EVER and probably the last time I’ve done any sport of any type in front of an audience since I was 10 and played hockey. I’m 26 now…

I weighted in at 75kg, which surprised the hell out of me. I was worried I wasn’t going to make weight in, as the lowest number I had seen on the scale in months was 79kg. Amazing how much water and food weight adds to the total.
Felt jones’d during the warm-up and was throwing the weights around but when it came to going out there in front a shit load of people I choked hard, failing on my first two snatch attempts at 45kg but managed the third. I was just happy that I managed one lift so I could at least get a total. And when I say choked I mean choked like a fat kid wolfing down a box of smuggled smarties while at fat camp.
C&J was better hitting 63kg pretty easily, 65kg no problem and then jumped up to 70kg but had a bit of a press out and got red lighted.
In the end I finished with a 110 total (yeah laugh it up) but I had fun and it was a cool experience. I’m also happy that I don’t feel really shitty and down about myself. I think that’s the most important thing that I left there with. I’ve also left with a couple observations, questions that I’ve been asking myself, and some goals that I’d like to obtain.

I saw a lot of people pull some awesome weight and some great athletic abilities.

The weight, to me represented a mental toughness that I know I don’t have. I can fail a couple times at a squat and keep getting under the bar until I hit it, I can push myself past the lactic threshold that has others quit and leaves me in a crumpled heap of sweat and flesh on the floor but the fast lifts rattle me. I fail a snatch attempt once and I’m done. I hesitate throwing large weights as fast as I can over my head.

The athletic abilities, again to me, represent a kinesthetic sense, speed, power and confidence.

For goals, a 60kg snatch and a BW+ C&J by next spring/summer. Nothing ground breaking there and perhaps a bit too modest but I’m a modest guy and I’m not that good at this sport. These goals aren’t really to do with getting stronger but more to do with my goals of that mental toughness and the athletic ability that I observed and stated above. I don’t think I’m a competitive lifter but I do like the classic lifts and have fun with them.

I also observed a lot of guys that were kicked to shit because of the lifts, guys fighting injuries at all the levels. That’s something that I’d rather avoid and is probably a reason why I don’t see myself competing and training in this sport for a long period of time. I do miss the CF kool-aid, to an extent. I miss the metcons, the variety, the overall feeling of wellness while training it, the lower BF (vain I know). There are also a couple things that I hate about it too. The fact that I can’t hold onto weight on CF, averaging about 69kg/150lbs at 5’-10.5”/1.8m sucks. I hate the long runs, I was also really hating the major set-up I would have to do to do CF at my gym, setting up rowers, weights, pull-up bars and praying that no one would come along and take it was a pain.

So somewhere, somehow there’s a happy medium, I just need to find it. I’m looking along the lines of some season training based around a rotation of SS/PP style strength training and CF like that mentioned here (http://performancemenu.com/forum/showpost.php?p=8805&postcount=23). The CA WOD looks cool but I wonder how much value it would have for someone who trains nothing but the O-lifts but just really sucks at it? But that’s a ways off. In the meantime I just have to keep working at obtaining my goals and getting myself into another competition or two.

Troy Archie
12-11-2007, 12:54 PM
11/12/07
76.2kg
Fast 20h to PWO
Jump Rope work, 500 reps
Overhead Sit-ups - 18.5lbs DB's x 6 x 5
Back Ext - 10kg x 10 x 3
4 rounds for time of:
10 jumping lunges
10 push-ups
10 kipping pull-ups
Time 5:32
Was suppose to go and talk to my coach yesterday but got tied up and missed him. He said before that this was a transition week and to keep active but don't go hard. Sounds like an ample oppurtunity to do a short metcon or two, some jump-rope work, core work and climbing.

Had my staff party last night; had an awesome pistachio glazed salmon on a bed of couscous. First time I've had any grains in a long time. For desert I had an amazing apple-strudel. I'm usualy not a fan of deserts as I don't really like sweet things but that strudel was amazing. Wasn't very sweet but was all apple, cinnamon and hazelnuts.

Talking to one of my friends there, who's a nutritionalist was a bit insightful and left me with a bit of a nice little conclusion; there's nothing wrong with eating these foods. So long as they are of higher quality, are eaten only once and a while/special occasions and are consumed while in the company of good friends, all is grand.

Troy Archie
12-13-2007, 11:35 AM
13/12/07
76.8kg
Fast 14h to PWO
-Jump Rope work, 500 reps
-OHS: 40x3/45x3/50x3/55x2/60x1/60x1
-Floor Wipers: 40x8/50x8/50x8
-3 Tabata Intervals of:
Pull-ups: 12/7/5
Push-ups: 14/9/8
Squats: 17/16/16
Just playing around. Kept the OHS at a manageable weight and didn't go hard on the tabata. I can't remember the last time I tried tabata anything. Was surprised how well I did on the pull-ups on first interval but after that it was what I expected. I'm a bit sore from the pull-ups and push-ups the other day so I'm hoping this little bout along with a PWO cold shower will help.

Troy Archie
12-16-2007, 04:14 PM
14/12/07
-Fasting 16h pre-WO
-77kg
-500 Jump Rope
-Snatches: worked up to 42kg for a couple singles
-C&J: Worked up to 63kg for a single
-Snatch Pulls: Up to 50kg for a triple
-FS: Worked triples up to 85kg
A light workout just to prep myself for the next cycle. It was a good week off coupled with my first week off school. I really look forward to this next cycle, months ahead of lifting and the next competition. It will be fun.

15/12/07
-fasting 20h

Troy Archie
12-18-2007, 09:11 AM
17/12/07
Week 1 Day 1
-fast 19h to pre-workout
-Jump rope work, 500reps
-Power Cleans:
35x5
42.5x5
50x5
52.5x3x3
-Clean Pulls:
52.5x5
60x3x4
-Clean Deadlifts:
95x5
98x5
110x5
120x3x3
-Behind Neck Push-Press:
27x3
33x3
38x3
45x3x3
-Front Squats:
52x3
63x3
68x3
73x3
78x3x4
73x3
-Evil Wheel fun
Fun. Felt good to get back into PowerPlus and move some iron, been itching all week. The clean deadlifts were way too easy. Tempted to base the work off a higher max...

Troy Archie
12-19-2007, 10:31 PM
18/12/07
-Fast 19h

19/12/07
Week 1 Day 2
-fast 19.5h to pre-workout
-Jump rope work, 500reps
-Snatch Pulls + Hang Snatch combos:
worked up to 40kg
-Snatch Pulls:
triples up to 45kg
-Deadlift Cleans 4 seconds@4 positions:
Up to 57.5x3x3
-Push Jerk:
45x2
48x2
52x2
-Back Squats:
57.5x5
69x5
80x5
92.5x3x2
97.5x3x3

-3 rounds:
10 Overhead Lying Hip-swings, 40kg
5 Overhead sit-ups, 8.4kg DBs

Feeling good. Having fun.

Troy Archie
12-20-2007, 07:49 PM
20/12/07
Week 1 Day 3
-fast 15.5h to pre-workout
-Snatches:
Triples up to 37.5x3x3
-C&J:
Triples up to 52.5x3x3
-3 Rounds of:
5 Back ext, 20kg
7 Kneeling Evil Wheel
Glad today was a light/skill driven day; my legs are feeling yesterday's back squats.

Troy Archie
01-11-2008, 04:52 PM
22/12/07
Week 1 Day 4
Power Snatch:
25x3
30x3
35x3x2
38x2x3
35x3
Dead-hang Clean:
35x3
42x3
50x3
52.5x3x3
Good Mornings
32.5x6
37.5x6
42.5x6
45x6x3
GHS + Russian Twist:
10kgx8x3
WindMills:
17kgx5/sidex3

24/12/07
Week 2 Day 1
Power Cleans:
38x5
45x5
52x5
56x2x3
Clean Pulls:
56x5
60x5
65x3x2
Clean Deadlifts:
97.5x5
112x5
127x5
135x3x2
Behind Neck Press + Push Press:
26x3
30x3
35x3
38x3
40x3
Front Squats:
58x3
68x3
78x3
84x3x4
78x3
Standing Evil Wheel:
3 rollouts x 5

26/12/07
Week 2 Day 2
Snatch Pulls + Hang Snatch:
25x2+2
30x2+2
35x2+2
40x1+1
42.5x1+1}x2
Snatch Pulls:
37.5x3
42.5x3
45x3x3
4 Second Clean Holds:
Up to 63x3x2
Push-Jerks:
45x2
52x2
55x1
Back Squats:
63x5
75x5
86x5
92x5
97x3
103.5x3 F'in heavy
Turkish Sit-ups:
55lbs x 3/arm x 5
Back Ext:
15kgx7x2
20x7

27/12/07
Week 3 Day 2
Power Snatch 25x3
30x3
35x3
37.5x3
40x2x3
Dead-hang Clean:
38x3
45x3
52x3
56x2x3
Good Mornings:
35x6
42.5x6
47.5x6x3
Overhead Lying Hip Swings:
40x10
50x10
55x10
60x10

29/12/07
Week 2 Day 4
Snatch:
37.5x3
32.5x3
37.5x3x2
40x2x2
C&J:
40x3
45x3
42.5x3
56x3x2

03/01/08
week 3 Day 1
79.4kg
Power Cleans:
38x5
45x5
52x5
56x3
60x2x2
Clean Pulls:
60x5
66x5
70x3
Clean Deadlifts:
105x5
120x5
135x5
142.5x3
Behind Neck Press + Push Press:
28x3
33x3
38x2
42.5x2x2
Front Squats:
57.5x3
68x3
78.5x3
90x3x3
84x3
Solid Session. Front Squats were f'in heaving, as were there Deadlifts. The rest felt pretty light.
Fun:
10 GHS
10 Back Ext
10 Pull-ups
10 Push-ups
10 OHS
10 Walking Lunges

04/01/08
500 Jump Rope
3 HSPU
7 DH Pull-ups
5 alt Pistols
10 KTE
10 Parralette Push-ups
8 Body Rows
15 OHS
15 GHS
15 Back Ext
3 Ring Dips
Max Kipping Pull-up = 15
15 Walking Lunges
3 Standing Evil Wheels
Just some fun stuff. No time.

05/01/07
week 3 Day 2
Snatch Pulls + Hang Snatch
25x2+2
30x2+2
35x2+2
40x1+2
42.5x0+1
45x0+1
47.5x0+1
Snatch Pulls:
40x3
45x3
47.5x3x2
Push-Jerks:
45x2
52x2
58x1
4 Second Clean Holds:
Worked up to 66x3x2
Back Squats:
67.5x5
80x3
82.5x3
110x1
102.5x1
Blah, Was suppose to be 110x3x3 but I just didn't have is in me. Barely had 100 in me. The rest of the oly Lifts felt good.
Bench Press:
60x5
62.5x5x2
Just pissing around.

Bit of a delayed posting. Busy like everyone during X-mas but manged to get into the gym. The sessions were alright. Things like squats and deadlifts felt like a ton but the assistant Oly exercises felt like they were clicking. C&J and Snatches are a mixed story. The week of X-mas I got sick and went in for two sessions and was pretty pittiful. Went out of town for a few days for New Years and just got sicker. Had my gear with me but didn't get out into a gym. Missed 2 days on the weeks 3 and the two that I manged were a bit ugly on the slow movement side but alright on the O-lifts. PR week this up coming week and it would be nice to start the year off right with something heavy.

As for 2007; good riddance, Not too good a year in the gym and even outside. It's ended on a high note but thru and thru there was way too much confusion for my liking. Got shit figured out at the end though.

2008 Goals and Plans; String together the next 6 months of solid training. My gym membership is up at the end of June and I want a 60kg snatch and 80kg C&J by then, Unless things are going great in the world of O-lifting, I'll probably jump back over to Crossfit for 12 weeks and then a 12 week cycle of SS. I want to put in a year at O-lifting before I kick the bucket. It's fun but I just don't feel like I'm in as good a shape or the direction of my ideal fitness compared to CF, just a personal preference. Of course when I start up CF again I'll probably bitch about it and the 10k runs and 5 rounds marathon WODs. Which makes me think that I could easily come up with a CF style WOD with more of a strength orientated goal...

Troy Archie
01-11-2008, 05:01 PM
07/01/08
Week 4 Day 1
78.8kg
Fasting 20h to pre-WO
Power Cleans:
42x5
50x5
55x5
These felt awesome
Clean Pulls:
55x3
63x3
70x3x2
Clean Deadlifts:
105x3
120x3
135x2
150x1
155x1
160x1 PR
Behind Neck Press + Push Press:
20x3
30x3
40x2
47.5xF
45x1
Front Squats:
63x3
73x3
83x3
95x2
100x1
102.5x1
105xF
2 Rounds:
15 GHS
15 Back Ext
10 Pull-ups
30sec Plank
Windmills
Going for PRs on this one. Haven't felt too great the last bit in the strength department and didn't manage to hit even my older PRs on the FS and Behind Neck Press, DL on the other had I hit a new max. Oly lifts on the other had have felt great, especially the cleans.

09/01/08
Week 4 Day 2
77.8kg
Fasting 18h to pre-WO
Snatch Pulls:
42.5x3
47.5x3
50x3
4 Second Clean Holds:
63x3
70x2x2
Back Squat:
60x5
75x3
92.5x3
102.5x3 Heavy, barely got last rep.
105x1
110x1
112.5x1 Barely got this one. Not my best max but haven't been to perfect form as of late on the squats.
3R:
10 Overhead Lying Hip Swings, 20kg
10 V-twists

15 kipping pull-ups

5 Overhead sit-ups, 8.4kg x 3

10/01/08
Week 4 Day 3
77.8kg
Fasting 18h to pre-WO
Snatches:
30x3
35x3
40x2
42x1
45x1
47.5x1
50x1PR
Well, finally did it. Finally snatched 50kg. 4 months late from when I was hoping to hit it but I hit it. Bit of a monkey off my back.
C&J:
Worked up to 66kg and that was that. Tried 70 but it just wasn't clicking. 60 felt like a ton.

Finished off with some fun:
500 Jump Rope (3:40)
3 HSPU
8 DH Pull-ups
5 alt Pistols
12 KTE
10 Parralette Push-ups
8 Body Rows
15 GHS
15 Back Ext
3 Ring Dips
Max Kipping Pull-up = 18
15 Walking Lunges
3 Standing Evil Wheels

Troy Archie
01-15-2008, 10:35 AM
11/01/08
Fasting 18h

12/01/08
Fasting 18h to pre-WO
77.6kg
500 Jump Rope (4:00)
Week 1 Day 4
Pw Snatches:
31x3
36x3
42.5x2
Deadhang Cleans:
42.5x2
50x2
56x2
60x2
Good Mornings:
40x4
45x4
50x4
55x4x2
Bench Press:
62.5x5
63.5x5
65x4

3 Rounds of:
Pull-up Complex
3 L-pull-ups
5 Deadhang Pull-ups
10 Kipping Pull-ups
Not timed.

13/01/08
Fasting 17.5h

14/01/07
Fasting 16h to pre-WO
77.4kg
500 Jump Rope (3:50)
Week 2 Day 1
Power Cleans:
35x5
42.5x5
50x5
52.5x3x3
Clean Pulls:
52.5x5
60x5
63x3x3
Clean Deadlifts:
95x5
112.5x5
128x5
136x3x3
Behind Neck Press + Push Press:
25x3
28x3
33x3
38x3x3
Front Squats:
52.5x3
63x3
68x3
71x3
78x3x4
73x3
Wingmills:
3 Sets 17kg x 5/arm

Troy Archie
01-18-2008, 07:25 AM
15/01/08
Fasting 15.5h

16/01/08
Fasting 17h to pre-WO
77.8kg
500 Jump Rope (4:15)
Week 2 Day 2
Snatch Pulls + Hang Snatches:
25x3+2
30x3+2
35x3+2
40x2+2
42.5x1+2x2
Snatch Pulls:
40x3
42.5x3x2
47.5x3x3
Push Jerks:
45x2
48x2
52.5x2
Back Squats:
60x5
70x5
80x5
92x3x2
97x3x3
GHS 15kgx5x3
Kneeling Evil Wheel
Stretching

17/01/08
Fasting 18h to pre-WO
76.8kg
500 Jump Rope-3:50
Week 2 Day 3
Power Snatches:
25x3
30x3
35x3x2
40x2x3
35x3
Deadhang Cleans:
35x3
42x3
50x3
52x3x3
Good Mornings:
35x6
40x6
45x6
50x6x3

Kipping Pull-ups
12x3
Stretch
2 Rounds:
15 Lying Hip-Swings
Plank 60sec
Stretch
My body was aching today from the stretching I did the day before but my hip felt way better. I NEED to stretch everyday. Felt better after today's stretch,

Troy Archie
01-21-2008, 05:27 PM
18/01/08
Fasting 16h

19/01/08
Fasting 18h

20/01/08
Week 3 Day 1
Power Clean:
38x5
45x5
52x5
55x3
60x2x2
Clean Pulls:
60x5
65x5
70x3
Clean Deadlifts:
112x5
128x5
145x3
Behind Neck Press + Push Press:
28x3
33x3
38x2
42x2x2
Front Squat:
57x3
68x3
78x3
90x3x3
84x3

Troy Archie
01-28-2008, 07:37 AM
21/01/08
Fasting 16h

22/01/08
Fasting 16h

23/01/07
Fasting 16h
76.6kg
-500 Jump Rope - 3:50
-Back Squat: 97.5x5x3
-Bench Press: 63.5x5x3
-Deadhang Pulls UH grip: 11/8/8
-3Rounds: 7 GHS, 15kg/7 Back Ext, 15kg

25/01/08
77.6kg
-500 Jump Rope - 4:15
-Front Squats: 85x5x3
Ugly on the last couple reps
-Press: 40x5x3/42.5x5
pretty easy on with 40 so I did one set with 42.5. Will try that for all 3 next time.
-Deadhang Pulls OH grip: 8/7/7
-3Rounds: 60sec Front plank/Max side plank per side.

27/01/08
77.4kg
-500 Jump Rope - 3:30
-Back Squats: 98x5x3
-Bench Press: 64x5x3
-Deadlift: 135x5x1
-4Rounds:
RH 3 Turkish Sit-ups, 17.5kg
RH 1 Turkish Get-up. 17.5kg
Repeat LH
70 minutes

Troy Archie
01-31-2008, 10:06 AM
double post

Troy Archie
02-04-2008, 09:38 AM
28/01/08
Fasting 19.5h

29/01/08
16h Fast

30/01/08
BW 95.4AM - 96.6PM
Session Length: 65min
-500 Jump Rope - 3:35
-Back Squat: 98x5x3
Heavy as f*&%. Go 98.5kg
-Standing Press: 42.5x5x3
Solid. Try 43kg
-Snatches: 40x3x3
Solid try 42.5x3x5
-3 Rounds:
3 Turkish sit-ups, 20kg
1 Turkish Get-up, 20kg

31/01/08
17.5h Fast
-Climbing

01/02/08
BW: 75.8kg
Fast: 16h Pre-WO
Session Length: 65min
-300 Jump Rope - Not timed
-Front Squats: 85x5x3
Heavy but much better than last time. Go for 86kg
-Bench Press: 64.5x5x3
Solid. Go 65kg
-OH Deadhang Pull-ups: 8/7/6/6/5
-3 Rounds:
10 Lying Hip Swings
10 V-ups
60 Sec Plank

02/02/08
17h Fast
-Climbing

03/02/08
BW: 77.6kg
Session Length: 67min
-500 Jump Rope – 4:25
-Back Squat: 98.5x5x3
Heavy but solid. Go 99kg
-Standing Press: 43x5x3
Solid. Go 43.5kg
-Cleans: 60x3x5
Pretty good. Go 61kg

Feeling good. Putting together some good sessions that don't take 2hours, burn some angst and make me feel good. Amazing the powers of good old fashioned lifting. Also managed a couple climbing sessions in. Thought I would have been much more rusty and sore after months away. Good fun.

Troy Archie
02-11-2008, 07:52 AM
04/02/08
21h Fast

06/02/08
BW: 77.4kg
Fast: 19h
Session Length: 78min
-Jump Rope – 4minutes
-Back Squats: 99x5x3
Go 100
-Bench Press: 65x5x3
Solid. Go 66
-Snatches: 40x3x4
Tried 42.5 but it was too much for triples. Try 41x3x5
-3 Rounds:
3 Turkish sit-ups, 20kg O-bar
1 Turkish Get-up, 20kg O-bar
1 Windmill, 20kg O-bar
Switch arm
This combo f*&%ing hurt.

07/02/08
-Climbing

08/02/08
BW: 77.4
Fast: 13h PWO
Session Length: 70min
-Front Squats: 86x5x3
Heavy. Stay put.
-Shoulder Press: 43.5x5x3
Heavy. A bit too much back bend. Stay
-Weighted Pull-ups: 10kg x 5reps x 5 sets
Was going to do Deadlifts but my back wasn’t feeling the strongest.
-3Rounds:
10 Lying Hip Swings
10 V-ups
Plank 60 sec
Morning work out on an empty stomach and still feeling the workout from a couple days before, which I realize was only like 36hours before so no wonder everything felt heavy. Need more sleep and food.

09/02/08
20h Fast
PM Drinking

10/02/08
BW: 78
Session Length: 80min
-500 Jump Rope – 4:05
-Back Squats: 100x5x3
Heavy but solid. Go 101
-Bench Press: 66x5x3
Solid. Barely had last rep. 5 days before I bench again so go 66.5 next
-Cleans: 61x3x5
These were solid. Go 62
-3 sets:
15 Back Ext
15 GHS
-Stretch and foam roller
I am the worlds forgotten boy. Solid session. Walked in on 6 hours of sleep, a bit too much rum from the night before and a fuck load of angst and rage. What better place to be than in the rack? I need to bring hate and rage to the gym more often, I could hardly sit down between sets. Too bad this wasn’t a CF WOD because it would have been a puker. All in due time though…all in due time.

John Alston
02-11-2008, 08:40 AM
The rack is the best spot to be when you're raging. Harness it, control it, and lift.
Add some weight to those back ext?

Troy Archie
02-11-2008, 12:53 PM
Add some weight to those back ext?

Today was explosive core day so they were unweighted and as explosive as possible. Weighted next session.

Troy Archie
02-11-2008, 08:07 PM
11/02/08
-Fasting 20h

Troy Archie
02-15-2008, 02:12 PM
13/02/08
BW: 77.2
Fast: 20h
Session Length: 75min
-500 Jump Rope – 3:50
-Back Squats: 101x5x3
Heavy. Inch it up a tiny bit next time.
-Shoulder Press: 43.5x5x3
Much better than last time but still pretty heavy. Stay put.
-Snatch: 41x3x5
Solid. This was much better. Try 42.
-4 Rounds:
10 Overhead Sit-ups, 8kg DBs
5 Back Ext, 20kg

15/02/08
BW: 76.2
Fast: 17h to PWO
Session Length: 75min
-500 Jump Rope – 3:50
-Front Squats: 86x5x3
Heavy.
-Bench Press: 66.5x5x3
Damn this was easy. Go for 67.5 next time.
-Weighted Pull-ups Overhand Grip:
11.25kgx5x3
12.5xkgx3x2
15x3
-3 Rounds:
10 Lying Hip Swings
10 Back Ext
15 sec Cobra Hold
AM workout fasted.
Thought I’d post what my split looks like:
Week 1
Day 1
Back Squat 5x3
Bench Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Press 5x3
Deadhang pull-ups x 3
BW Core

Day 3
Back Squat 5x3
Bench Press 5x3
Cleans 3x5
Explosive Core

Week 2
Day 1
Back Squat 5x3
Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Bench Press 5x3
Deadlift 5x1
BW Core

Day 3
Back Squat 5x3
Press 5x3
Cleans 3x5
Explosive Core

Front Squats are f’ing heavy. I think sets of 5 are too much, I feel my shoulders and torso giving out before my legs. Maybe 5sets of 3reps would be better. Comments out there?
I was suppose to do deadlifts but after the 3rd warm up set at only 80kg my lower back told me DLs weren’t going to happen. I’m thinking Snatching and Cleaning while squatting heavy pretty much exempts deadlifts from my routine. Perhaps switching to straight-leg DLs might be a better solution…

Troy Archie
02-18-2008, 07:16 PM
18/02/08
BW: 76.6
Fast: 17h
Session Length: 80min
-500 Jump Rope – 3:40
-Back Squats: 102x5x3
Heavy but manageable. Go 103 and eat more food.
-Shoulder Press: 44x5x3
These are moving up solidly. Go 44.5
-Cleans: 62.5x3x5
Solid. Try 63.
-3 rounds of:
10 Overhead sit-ups, 8.6kg DBs
8 Kneeling Evil Wheel

Took an extra day off because of family stuff.

Troy Archie
02-21-2008, 02:27 PM
19/02/08
-Fasting 16h

20/02/08
BW: 78.8
Fast: 15.5h
Session Length: 75min
-500 Jump Rope – 3:40
-Back Squats: 103x5x3
Keep it moving.
-Bench Press: 67.5x5x2 / 67.5x4
Got a bit greedy and took a big jump from last workout. Failed on only the last rep of the last set. It’s mine next time.
-Weighted Pull-ups: 12x5x2/10x5
These felt a bit weak. Cleans probably took it out of me.
-Lying Hip Swings 10 reps x5
Shit I’m making some good gains. I feel like I’m getting a bit greedy or that I’m putting a bit too much on the bar too fast but the plates keep moving. I don’t even feel that heavy or my BF% is going up or that I’m even gaining much weight, regardless of the fact that I consume disgusting amounts of food. I think I’m averaging a cup of olive oil a day. Get some go again.

21/02/08
-Fasting 15.5h

Troy Archie
02-22-2008, 10:44 PM
22/02/08
BW: 78.8
Session Length: 80min
-500 Jump Rope – 4:00
-Back Squats: 104x5x3
105? Why the fuck not?
-Shoulder Press: 44.5x5x3
-Snatches: 42x3x5
-Turkish Get Up Combos. 3-sets with 20kg O-bar. 1 set with 22kg O-bar

Troy Archie
02-23-2008, 03:57 PM
23/02/08
-Fasting 17.5h

25/02/08
BW: 77.8
Fast: 13.5h PWO
Session Length: 85min
-Back Squat: 105x5/105x2/100x5x2
Dam. Form went out the door and I decided it would be best to drop the weight for the rest. 100 felt light.
-Bench Press: 67x5x3
-Cleans: 63x3x5
-GHR
Back squats were f'in heavy but everything else felt good. I assume it was a case of too much and too little:
too much booze, too little sleep, too much of a women and too early in the morning.

26/08/02
-fasting 15.5h

Troy Archie
02-27-2008, 10:32 PM
27/08/02
BW: 79
Fast: 15h
Session Length: 75min
-Back Squats: 105x5x3
Ok those were probably the heaviest sets I've ever done.
-Shoulder Press: 45x5x3
This is good but I've got a bit too much back bend on the last rep or two. Stay here for a bit.
-Weighted Pull-ups: 11.5x5x3
-GHR
-Kneeling Evil Wheel: 10x3

Troy Archie
03-01-2008, 03:39 PM
28/08/02
-Fasting 18h

29/08/02
BW 78.8kg
Fast 19.5h
-500JR - 3:40
-Back Squats: 105x5x3
-Bench Press: 67.5x5x3
-Snatches: 43x3x5
-GHR w/ 60sec plank
Awesome Workout. 105 on the back squats is f'in heavy but this time around my form was solid. Larry was getting pumped watching me and told me, "doing sets like that will get you gains. That was awesome!" Sweet. Bench Press went well. Failed with 67.5 on the last rep Monday and Friday I got it with ease. Snatches felt great too and I see no reason not to go heavier.

01/03/08
-Fasting 18.5h

Troy Archie
03-03-2008, 11:43 PM
03/03/08
BW: 79kg
Joint Mobility Warm up
-Back Squats: 105.5x5x3
shit yeah. go 106.
-Shoulder Press: 45x5x2 45x4
arg, whats up with that? Give it another try and see what happens.
-Cleans: 64x3x5
This was heavy. The last rep for the later sets were more like full cleans.
-3 Rounds Turkish Combo, 22.5kg
-GHR 10/8/7
Late night session. Got in at 9:45 and left past 11:00pm.

Troy Archie
03-05-2008, 08:37 PM
05/03/08
BW 78.8
18h fast
500 JR - 3:40
-Back Squats: 106x5x3
Balls heavy. My forms slipping a bit and my left knee feels a bit wobbly the last couple days. I think I should stay put or start doing front squats on wednesdays.
-Bench Press: 68x5x3
bitch yeah
-Weighted Pull-ups: 10x5x4
-GHR
-Ruttman Stretch cycle.

Troy Archie
03-07-2008, 07:57 PM
06/03/08
-Fasting 17h

07/03/08
BW 79kg
-Back Squats: 107x5x3
-Shoulder Press: 45x5x3
-Snatches: 44x3x5
-GHR
-Windshield Wipers
-Ruttman Stretch
If I didn't know any better I would assume that the city has started pumping steriods into the water system. Last Friday 105x5x3 was insane tough. Today 107x5x3 was insane tough but I fucking did it. I keep chipping away and keep thinking that I'll be hitting my potential pretty soon and that the gains will dry up. I thought that about 105.

We can talk all we want about recovery, eating right and proper sleep but if you're not going into the gym and lifting like your spotter is holding a gun to back of your head, adding weight onto the bar each session and ignoring all reason your brain is trying to tell you, it's all for nothing. You then eat right, sleep well so you can go back in and try to destroy yourself again.

108 on Monday. 110 by Friday.

Troy Archie
03-10-2008, 11:45 PM
10/03/08
BW 80.4kg
Fasting 17h
-Back Squats: 108x5x3
-Bench Press: 69x5x2 69x4
-Weighted Pull-ups: 10x5x5
-3 Rounds Turkish Combo, 23kg
-Ruttman Stretch
Late night WO. Squats keep going up and up, I almost want to pinch myself to see if I might wake up. I was feeling strong so I tried 69 on the bench press and ended up failing on the last rep. I'll get it next time but I'll have to make smaller jumps. I think it would have been better to go 68.5x5x3 than failing the last rep. A little too much food lately, especially this weekend. Feeling a bit too heavy, that said the bar keeps getting heavier...110x5x3 on Friday.

Troy Archie
03-12-2008, 09:56 PM
12/03/08
BW 80.2kg
Fasting 15.5h
-Back Squats: 109x5x3
-Shoulder Press: 45.5x4F/43x5x3
-Deadlift: 140x5
-GHR: BW 5x5
-Windshield Wipers: 1x5
-Evil Wheel Work
-Ruttman Stretch
Just as I predicted; 109kgx5x3 is f'in heavy. I can only assume 110x5x3 will be heavier, but I'll have to eat my veggies, sleep well and see on Friday. I don't know what happened there with the Shoulder Press. It seems to be a lift that waivers. Deadlifts were good, ha that used to be my 1RM.

Troy Archie
03-15-2008, 07:11 AM
13/03/08
-Fasting 19.5h

14/03/08
BW 79.8kg
-500JR - 3:40
-Back Squats: 110x5x3
-Bench Press: 69x5/68x5/67.5x5
-Overhand Pull-ups: 5x5
-GHR: 5x5
-10,8,8 of:
Overhead sit-ups, 15kg
Kneeling Evil Wheel
Well there it is; 110x5x3. 2 Weeks ago I barely did 105x5x3. It was f'in heavy and I'll have to see how I recover by Monday to see if I want to go up anymore. I'll probably add in front squats on the Wednesday session soon to help with recovery.

I've also been having recovery problems with the upper body lately. Bench and Press have a bit static and jumped around a bit too much these last 2 weeks.

Before I change anything around though, I think I'm going to add in a bit of whole milk ala Rippetoe. I'm lactose intollorant but I'll do the drops and see how I feel for a couple days and take it from there.

Troy Archie
03-17-2008, 10:59 PM
17/03/08
BW 81kg
Fasting 17h
-500 JR - 3:20
-Back Squats: 111x5x3
-Shoulder Press: 43x5x3
-Cleans: 64x3x5
5 Rounds:
5 GHR
5 Overhead Sit-ups, 22lbs
Ok, there it is. That's as heavy as it goes while back squatting 3 days a week. I went down for that last rep on that last set and I didn't think I was going to come back up, but I did. Wednesday I'm front squatting to ease the load and help with recovery. Ha, I tested my squat 1RM about 2 months ago and it was 112.5kg, I'm going to try that for sets of 5 on Friday.

Shoulder Press was alright. It's a strange lift.
Cleans were solid and an extra kg on the bar won't kill me.

Troy Archie
03-19-2008, 08:38 PM
19/03/08
BW 79.4
Fasting 16h
500 JR - 3:15
Front Squats: 85x5x3
Easy. Go 87.5
Bench Press: 69x5x3
This was a lot easier. It was pointed out to me that I was using a very narrow grip. I made some changes and that was much easier.
-Weighted Pull-ups: 10kgx5x5
-GHR: BW 5x5

Troy Archie
04-14-2008, 09:29 AM
21/03/08
BW 80.8kg
500JR – 3:33
-Back Squats: 112.5x2/110x4/105x5x3
-Shoulder Press: 53x5x3
-Snatches: 45x3x5
-5 Turkish Combos, 24kg

24/03/08
81kg
Fasted 21h
500JR 3:17
-Back Squats: 110x5/111x5/111x5
-Bench Press: 70x5x3
Had a little help on the last rep
-Turkish Get-ups: worked up to 35kg for a single

25/03/08
Fasting 17h

26/03/08
81kg
Fasting 16h
Double Under Practise
-Back Squats: 112x5x3
-Shoulder Press: 42.5/45x5/42.5x4
-Deadlift: 141x5
-GHR 5x5
-GHS Sit-ups

28/03/08
83.4kg
300JR 1:48
3min DU Practise
Front Squats: 87.5x5x2/90x5x2
Bench Press: 70x5x3
All me
-Chin-ups
-Overhead sit-ups
-Kneeling Evil Wheel

31/03/08
82.6kg
Fasted 16h
300JR 2:14
3 Min DU
-Back Squats: 102.5x5x3
-Shoulder Press: 45x5x3
-Chin -ups: 12/8/7
-5Rounds
5 GHR, 5kg
5 GHS, 10kg

Much needed update. Had been working hard up to this point but hit the wall on the back squats at 112x5x3. Had a tough time recovering from it and did front squats instead. Decided to drop the load by 10% and increase by 2.5kg per session.

Troy Archie
04-14-2008, 09:32 AM
02/04/08
80.8kg
Fasted 16h
300JR 1:58
-Back Squats: 105x5x3
-Bench Press: 71x5x3
-Power Cleans: 66x3x5
-5Rounds:
10 Lying Hip Swings
10 Kneeling Evil Wheels

04/04/08
80.2kg
Fasted 16h
300JR 2:20
-Back Squats: 107.5x5x3
-Shoulder Press: 46x5x2/47x5
-Chin-ups: 12/10/8
-GHR, 5x5x5kg
-TGU Sit-ups: worked up to 55lbs

07/08/08
81kg
Fasted 14h
3min JR
-Back Squats: 110x5x3
-Bench Press: 72.5x5x2/72.5x4
-Chin-ups: 12/9/6
-3 Rounds:
5 GHS, 15kg
3 GHR, 10kg

09/04/08
81.2kg
-Back Squats: 111x5x3
-Shoulder Press: 47x5x3
-Deadlift: 142.5x5
-5 Rounds:
5 Overhead Sit-ups, 25lbs
5 GHR, JS Band

11/04/08
81.4kg
Fasted 18.5h
300JR 1:48
DU Work
-Back Squats: 105x5x3
-Bench Press: 72x5x2/72x4
-Pull-ups: 9/8/7

Was working away with a lighter load for a couple sessions. 110 was heavy, so was 111 and 112 was out of the question. I figured by this point I couldn't advance or recover fast enough on this type of routine. I posted on Rip's board and was asked to post vids on my form. Sure enough, I've been doing back squats like shit since...well forever.

Troy Archie
04-14-2008, 09:40 AM
13/04/08
82.8kg
2:30min JR – 380
2:00min DU Work – 18
-Back Squats: 60x5x5/80x3x3
-Shoulder Press: 47.5x5x3
-Power Cleans: 67.5x3x3/68x3x2
-3 Rounds:
10 Kneeling Evil Wheel
10 Lying Hip Swings

After some feedback from Rip and him telling me to re-read the squat section over again, I have and dropped the weight down to 60kg for practise.
http://strengthmill.net/forum/showthread.php?t=1241

terrible
http://www.youtube.com/watch?v=rPJt8fBNCns

A bit better
http://www.youtube.com/watch?v=lfLM7cOPHwI

On the plus side to all of this, the presses are doing great and same with cleans. My BW is going up a little too fast and I need to watch it these next couple weeks while squatting the lighter loads. No need to put the feedbag on if I'm working on form. Wish I would have realized that during O-lifting.

Feeling a bit too heavy right now and BF% feels a bit too high for my liking. It's starting to get nice out again, if you can call 10 above celsius nice. The outdoors are calling me and the urge is there to change things up, do some metcons, lose a couple kg's and not wear shirt is calling me but I know I need to keep on this strength thing for a while. Just pisses me off I wasted such a long time spinning my wheels with O-lifting...

Troy Archie
04-15-2008, 03:31 PM
14/04/08
-Fasted 17h

15/04/08
Fasted 16h PWO
81.2
Jump Rope and Double Under Practise
-Back Squats: 62.5x5x3/80x5x3/90x3/100x3
Practise Practise Practise. Really should have brought my camera in to video this session.
-Bench Press: 72x5x3
Pretty good. The last rep flew up. Got 72.5
-Chin-ups:12/9/7
-Ruttman Stretch

Troy Archie
04-18-2008, 07:05 AM
17/04/08
81kg
Fasted 14h PWO
4 Min Double Under Work: 45 total
-Back Squats:65x5x3/80x5x2/90x3
Form work.
-Should Press: 48x5x3
-Deadlift: 145x5

Troy Archie
04-21-2008, 01:52 PM
21/04/08
80.6kg
Fasted 14h PWO
4:15 DU = 58 total
15 sec longer and 13 more than last time, getting better
-Handstand work: 30 sec up, 1 min rest, 5 rounds
wow, I used to be good at these
-Power Cleans: 68x3x8
solid. last set was with 70
-Back Squats: 60x5x3
practise on my ugly form
-Stretch
Well after much consideration and thought I've decided to switch things up. I've been going after strength for nearly a year now with only reasonable results the last couple months. I started strictly O-lifting thinking it was the key but realized that it's a sport. I switched over to SS at the end of January and started lifting hard. Put up some good gains but hit the wall on the back squat, posted video of my form, or lack there of, on Rip's forum and realized that I needed work. Bad. I realized that I needed to drop the weight big time and slowly move back up, concentraiting on form. That tied in with the fact I don't feel that great and summer is around the corner makes me realize it's time for a change. I feel heavy, out of shape and lack what I would define as "fitness". I've made some good gains this last year though, weighting in at 150-155lbs a year ago and hold about 175-180lbs now. What does disappoint me is that my strength has sort of "tagged along" with my weight gain and my strength to bw ration and raw strength hasn't taken off like I wanted it to. I know sometime in the future, probably by the end of the year I'll go back to SS for a cycle or two with new knowledge and better form and reap some good rewards. It's what I should have done a year ago instead of strictly O-lifting. Alas.

I've setup a black box template and with it hope to hold onto as much strength as possible, regain some conditioning and GPP, burn some bodyfat, run a little and most importantly; have fun and feel good.

Troy Archie
04-22-2008, 11:16 AM
22/04/08
80.4kg
Fasted 15h to PWO
4:15 DU = 58
3 rounds for time of:
20 kipping pull-ups
20 KB swings, 55lbs
20 GHD sit-ups
14:48
This was my first metcon since...too long. I was choking on air and trying to keep it together. Pull-ups were solid, as were the swings. Bigger and stronger will be better.

Troy Archie
04-23-2008, 06:38 PM
23/04/08
80.8kg
4 min Double Under Work.
Lost count when I started to do 5-6 in a row
-Evil Wheel Work: Incline roll-outs 3x5
-Back Squats: 90x5x5
Used a lighter weight to concetrait on form, which is a lot more solid since pretty much having to re-learn them. I was really feeling the hip drive on the last set.

Troy Archie
04-25-2008, 04:52 PM
25/04/08
80kg
Fasted 18h to PWO
-Pistol Work
-Bench Press: 70x5x5
Easy.
-Back Squats: 60x5x3
Practise
-3 Rounds for time of:
20 Ball Slams, 9lbs ball
15 KTE
10 Box-jumps, mid-knee
7:20

Troy Archie
04-28-2008, 09:11 PM
28/04/08
80.6kg
4min DU = 44
Fasted 16h to PWO
-Back Squats: 100x5x3
Felt good and form was solid
-Shoulder Press: 48.5x5x3
-Weighted Pull-ups: 10x5x3

Troy Archie
04-29-2008, 07:59 AM
29/04/08
80.6kg
5min JR warm-up
-Evil Wheel Work:
Standing Incline Roll-outs, 3x5
Kneeling Roll-outs, 5x3
-5 Rounds for time of:
10 Cluster Fucks, 25lbs ball
10 Pull-ups
10:09

Troy Archie
04-30-2008, 06:49 PM
30/04/08
80.6kg
4 min DU = 43
-Front Squats: 85x5x3
Solid
-Cleans: 70x3x5
Some of these were power and others were squat

Troy Archie
05-02-2008, 05:14 PM
01/05/08
-Fasting 20h

02/05/08
-Fasting 16h
80kg
4 min DU = 50
-Back Squats: 101x5x3
Bit shaky at first but felt good by the last set.
-Bench Press: 72.5x5x3
Just barely managed this.
-Deadhang Pull-ups: 10-8-6

Troy Archie
05-03-2008, 06:33 PM
03/05/08
80.6kg
-Handstand work: 30 up/60 rest x 5
-4 rounds for time of:
40 sit-ups
20 KB swings - 17kg
10 box jumps - mid-thigh
11:22

Troy Archie
05-05-2008, 11:47 AM
05/05/08
81.6kg
-Back Squats: 101.5x5x3
-Shoulder Press: 49x5x2/49x4
-Weighted Chin-ups: 11x5x3
It was all feeling a bit heavy this morning; me, the squats the presses and the pulls. Will increase the squats and chins but stay put on the presses.

Troy Archie
05-06-2008, 11:45 AM
06/05/08
80kg
Fasted 16h PWO
-Evil Wheel work:
5x3 Kneeling Roll-outs
3x5 Standing Incline Roll-outs
5x3 Kneeling Roll-outs
-As many Rounds in 10 minutes of:
5 Ring Dips
7 Sandbag Halfmoons, 24kg
10 Ball Slams, 11kg
Total Rounds: 6 + 3 Ring Dips

-PM: Ultimate Frisbee

Troy Archie
05-08-2008, 12:16 PM
08/05/08
79.4kg
Fasted 17.5h PWO
4 min DU work = 43
-Back Squats: 102x5 / 102x3 / 100x5x2
-Bench Press: 72.5x5 / 70x5x2
-Deadhang Pull-ups: 10/9/7
I was feeling the game of Ultimate played so I took yesterday off. I can't remember the last time I ran that much, luckly I wasn't a windbag, choking on my lungs but my legs sure felt it. Which in turn cut into my back squats today. Started off a bit shakey and from there form went to shit. Bench felt pretty heavy too, 70 was alright. BW is a bit down too so I know that doesn't help.

Troy Archie
05-11-2008, 01:14 PM
09/05/08
80.2kg
-Handstand work: 40 sec up/ 60 sec rest x 5
-Deadlifts: 145x5
-50 Burpeers + one foot above reach for time:
4:55
A sad sack workout. I was suppose to do some cleans but after the warm-up and first set, my legs felt like rubber and I opted for some heavy deadlifting instead. Finished off with the CFWOD from a couple days prior with a pretty pathetic time. I'm amazed how running can take it out of you.

Troy Archie
05-11-2008, 05:51 PM
11/05/08
81kg
-Back Squats: 100x5x2 / 101x5
-Shoulder Press: 48x5x2/ 48x4 / 45x5
-Weighted Chin-ups: 12x5x3
-GHR
Had a long rough day yesterday, staying around at work for 13hours in which I drank more coffee than I'd care to admit but it was all for a good cause. Finished the night with some tequilla and didn't crash untill around 4:30am. Decent session sans the presses which I think my form might have something to do with. 100 on the squats felt good and I think 101 would be a good number to stick with while I work on form and keeping it heavy. Chin-ups where pretty easy.

Troy Archie
05-12-2008, 11:33 AM
12/05/08
80.8kg (AM)
500 JR = 3:35
DROM
-Evil Wheel:
Standing Incline 3x5
Kneeling 5x3
-3 Rounds for time:
20 KB Swings, 55lbs
25 Pull-ups
30 Ball Slams, 25lbs
15:25
Ouch. Tore the crap out of my hand on this one and got my ball covered in blood. Inspired from the PMWOD but had no rower. First 20 swings were unbroken which was probably a little stupid and should have paced myself a bit better. Rest was pretty much 7's & 8's for everything.

Troy Archie
05-13-2008, 09:11 PM
13/05/08
-Fasting 16h
-2h Ultimate Frisbee

Troy Archie
05-16-2008, 07:18 PM
15/05/08
80.6kg (AM)
DROM
-Back Squats: 101x5x3
Legs were still pretty sore from Ultimate and the weight felt heavier than I would have liked. Racked the bar after 101x3, thought about stripping the bar down to a lighter weight, toughened up, rethought out my form and just did it.
-Bench Press: 71x5x3
These felt pretty good. Go 71.5
-Deadhang Pull-ups: 10/8/7
-3 Rounds for time of:
10 Diagonal Ball Slams, 25lbs
7 KTE
5 Box Jumps, Mid-thigh
3:55
Just a quicky.

16/05/08
80.2kg (AM)
20 Double Unders = 1:23
DROM
Fasted 16h PWO
-Handstand work: 45sec up / +1min rests
-3 Rounds for time of:
20 Pull-ups
20 Sandbag Half Moons, 45lbs
20 Sandbag Power Cleans + Push Jerk, 45lbs
15:31
Ouch. Broke a couple interior bags inside my sandbag, so much for that idea.

Troy Archie
05-17-2008, 07:31 PM
17/05/08
81.6kg (AM)
25 DU = 1:36
-Front Squats: 87.5x5x3
-Shoulder Press: 47.5x5x3
-Deadlifts: 146x5
-7 Minute Cindy:
6 Rounds + 5 pull/10 push/7 squat
Good session. Front Squats felt really good same with the shoulder press and I'm sure I've got 147.5x5 on the DL in me. The Finisher metcon was a bit of a joke. Oh well something to work with and gauge myself against.

Troy Archie
05-20-2008, 11:11 AM
19/05/08
80.4kg (PM)
25 DU = 1:07
DROM
-Back Squats: 101x5x3
-Bench Press: 71.5x5x3
-Weighted Chin-ups: 12.5x5x2 / 13x5
3 Rounds for time of:
10 KB Snatches, 37lbs
15 GH Sit-ups
20 Ball-slams, 25lbs
7:32
Felt good. Weights felt great and will have to move up a notch next session plus I'm feeling a bit more metcon'd, better ggp, recovery, body comp and a little weight loss. All good.

Troy Archie
05-21-2008, 02:13 PM
21/05/08
80.6kg (AM)
DROM
20 DU = 1:30
-Evil Wheel Roll-outs:
Standing Incline 3x7
Kneeling 5x2
-10 Rounds for time of:
5 DB Hand Squat Cleans, 45lbs
5 Pull-ups
13:23
Making some progress on the standing AB roll-outs. Metcon inspired from the mainsite video except no run and my time sucked compared to them.

Troy Archie
05-22-2008, 12:19 PM
22/05/08
80.2kg (AM)
Fasted 17h PWO
DROM
25 DU = 1:35
-Front Squats: 89x5x3
Solid. Got for 90x5x3
-Shoulder Press: 48x5x3
Solid work and a bit of a surprise
-10 Rounds for time of:
10 Deadlifts, 60kg
10 Push-ups
8:33
The going is good. Conditioning is improving, strength is stable and even climbing and I'm feeling good. Now to throw everything off course I'll be taking the next 5 days off for a road trip into Washington state for Sasquatch Fest.

Troy Archie
05-29-2008, 07:20 AM
28/05/08
80kg (PM)
DROM
25 DU = 55 sec.
-Back Squats: 90x5 / 95x5 / 100x5
-Shoulder Press: 48x5x3
-Elizabeth
21-25-9 for time of:
Power Cleans, 60kg
Bar Dips
10:43

Solid workout. Kept the squats on the lighter side since I was just coming back from a layoff. They felt really good though and my form felt solid. Shoulder press were good, a bit heavy but good. Have to put it up a notch and see what happens. Finished it off with Elizabeth; this was the first time I'd ever done it with 60kg and in not too bad time. My PR was +8minutes but with 50kg and my clean 1RM was 60kg.

Troy Archie
05-29-2008, 08:39 PM
29/05/08
78.8kg (AM)
DROM
20 Double Unders = 44 sec
-Evil Wheel Work:
Kneeling x5
Standing Incline 3x7
Kneeling x15
Making some good progress on these. Starting to get really low.
-Chelsea:
6 Rounds total + 13 sec on the 7th
I suck. Push-ups killed me.
-Windmills: 17kgx3/arm x5 / 55lbsx1/arm

Troy Archie
05-30-2008, 12:54 PM
30/05/08
79kg (mid)
Fasted 18h PWO
DROM
25 DU = 58 sec getting good at these
-Front Squats: 90x5x3
Heavy. Stay with this weight
-Bench Press: 71x5 / 70x5x2
71 felt like a ton and 70 flew right up. Should have stuck with 71
-Weighted Chin-ups: 13kgx5/13.5kgx5/14kgx5
-GHR: 15kgx3/10kgx5/12.5kgx5

Troy Archie
06-02-2008, 07:35 AM
31/05/08
-Fasting 18h

01/06/08
78.0kg
DROM
Fasted 20h PWO
-5 Rounds for time of:
20 Double Unders
15 Pull-ups
10 GHD-Sit
14:19
My lungs were burning during and after this one. Getting really good at double unders and only had a hickup or two in the 3rd round but for the most past they were broken into 5-10s.

02/06/08
79.0kg
Fasted 16h (4.5h PWO)
DROM
-Over Head Squts: 60x4 / 60x3x2
Blah. Was trying for 60x5x3. The weight felt light but I kept loosing stability and dropping it. Something to work towards
-Weighted Dips: 40x5/50x5/60x5
First time giving these a try so I started conservative. I was suppose to do shoulder presses but the OHS drained my shoulders for that. 60x5x3 is doable.
-Deadlifts: 147.5x5
Solid. 150kg x5 for sure.

Troy Archie
06-03-2008, 09:42 PM
03/06/08
-Fasted 17h
-PM Ultimate Frisbee

Troy Archie
06-06-2008, 01:04 PM
06/06/08
79.6kg
Fasted 16h (6h PWO)
DROM
-Evil Wheel work:
Kneeling x10
Standing Incline 3 roll outs x4
Kneeling x10
-Power Snatches: Worked up to 45 for singles
-Bench Press: 71x5x2 / 71.5x5
-Back Squats: 100x3x3
-Rounds for time of:
15 KB Swings, 17kg
15 Kipping Pull-ups
4:55
A mixed workout. I was doing one of the days off of Gant's template he's laid out with intention to follow it but I see now that I'll be making some adjustments such as:
Snatches. They hurt me (in a bad way) and after 7 months of O-lifting training I've made practically no progress and just plain old suck at them. Still. I will ditch them.
As for the rest of the workout; bench press was solid and will have to go up a notch, back squats weren't there at all. The bar didn't feel good on my back. I like the idea of more evil wheel and core work like Gant laid out. WOD was alright, the pull-up bar at my gym kills my hands.
I need to track food intake for the next week or so.

Troy Archie
06-08-2008, 07:37 PM
07/06/08
-Fasting 17.5h

08/06/08
78.2kg
DROM
-Wall Handstands:
40sec up/60sec rest alt facing wall
-Hang Power Cleans:
45x2
50x2
55x2
60x2
62.5x1
65x1
67.5x1 squat
-Back Squats: 100x5x3
Heavy but solid form. Bar was in a much more confortable positions.
-21-15-9 for time of:
Bar Dips
Pull-ups
6:11
The dips caught up to me fast and the rack I do pull-ups on is getting shakier and making kippers tough.
-3 Rounds cool down:
10 BW GHR
10 Band Twists/side

Troy Archie
06-09-2008, 07:40 AM
09/06/08
78.6kg
DROM
-Evil Wheel:
10 Kneeling
4x4 Standing Incline
10 Kneeling
-Push Press:
Worked doubles and singles up to 65x1, which was a bit heavy and had a bit too much press out.
-Over-Head Squats: 45x5 / 47.5x5x2
Bit shakey. Second set of 47.5 was way easier.
-3 Rounds for time of:
10 KTE
15 Box Jumps, Lower thigh
20 KB-Swings, 17kg
7:31
-Windmills: 17kg x3x3

Troy Archie
06-10-2008, 08:31 AM
10/06/08
78.0kg (AM)
DROM
-Handstand: 40sec Up/60sec Rest x4 (alt way I face)
-Power Cleans: Worked up to 67.5x1. Blah, my body just wasn't there.
-Front Squats: 85x5x3 heavy
-Deadlift: 150x2 blah, wanted 5reps
-Weighted Pull-ups: 14x5x2/15kgx5
The weights felt heavy today. The only things that felt alright were the handstands and weighted pull-ups. Clean and deadlifts just sucked. Front Squat was ok. One of those days I just wanted to stay in bed but knew I had to just suck it up for the greater good.

Troy Archie
06-12-2008, 07:38 AM
12/06/08
77.2kg bloody light
DROM
Fasted 16.5h (4h PWO)

-Evil Wheel:
Kneeling x7
Standing Incline 3 rolls x4

-Back Squats: 100x3 / 102.5x3x2
These were feeling heavy but moving nice. Could have done more but feeling like a volkswagon hit me, which isn't as bad as a truck but still hurts

-Bench Press: 71.5x5x2 / 71.5x4*
Oooh, so close on the last set. Felt pretty good though and comparing how I was feeling I'm surprised I managed that much.

-3 Rounds for time of:
20 KB Cross-Chops, 17kg
20 Sit-ups
20 Ball Slams, 25lbs
6:22

My body has been hurting the last couple days but I've been telling myself to suck it up and get over this bump and the it'll be easier from here on out. I hope I'm right. Weighted in really light, back and core burning but still did a couple evil wheel roll-outs, decided to keep the back squats a bit lighter, bench press felt real good even though I failed on the last rep, and the metcon was solid work. Days off now.

Troy Archie
06-13-2008, 11:14 AM
13/06/08
-Off
-Fasting 17h

Troy Archie
06-14-2008, 09:03 PM
14/06/08
-Off
-fasting 17h

Troy Archie
06-15-2008, 04:16 PM
15/06/08
78.2kg(MID)
DROM
-Handstand Work:
40 Sec Up
60 Sec Rest
-Hang Power Cleans:
Worked up to 67.5x1 which was a squat clean.
-Back Squats: 101x5 / 102x5 / 103x5
Solid stuff. Back squats had been feeling really heavy lately but these moved nicely.
-5 Rounds for time of:
10 Thrusters, 40kg
10 Pull-ups
8:35
Thrusters hurt me. Can't remember the last time I did one actually.

Troy Archie
06-16-2008, 09:15 PM
16/06/08
78kg (AM)
Fasted 16h PWO
DROM
-Ab wheel:
Kneeling x 7
Standing Incline 3 rolls x6
Starting to get really deep on these and at a sharper incline.
-Push Press: Worked up to 65x1 which popped up easy but failed twice on 67.5
-Overhead Squats: 47.5x5x3 / 50x5
47.5x5x3 was easy. Tried 50 with no problem.
-4 Rounds for time of:
10 1-arm KB swing, 17kg
20 Cross-chops, 17kg
20 Ball Slams, 25lbs
8:18

Troy Archie
06-17-2008, 08:17 PM
17/06/08
78.2kg (PM)
DROM
-Cleans: Worked doubles and singles up to 77.5kg which I think is a PR. It felt pretty good and I think I might have 80kg in me.
-Front Squats: 90x5x3 solid
-Deadlifts: 145x5 easy. should have went 148
-Weighted Pull-ups: 15x5x3 Again, easy.
Great session. I felt like death last week after 3 days on and had some pretty shitty numbers. Glad I forced myself to the workouts. Now I'm feeling good and my numbers aren't down. And all of this in like 4 hours of sleep.

Troy Archie
06-22-2008, 08:28 PM
19/06/08
78.2kg (PM)
DROM
-Ab Roller Work:
Kneeling x8
Standing Incline 3rolls x6
Starting get good at these. Played around a bit more, dropping the incline and trying with straight standing roll-outs. Getting there...
-Back Squats: 102x2 / 103x5 / 104x5
Solid
-Bench Press: 71.5x4 / 70x5x2
Heavy
-2 Rounds for time:
20 Pull-ups
15 KTE
10 Push-ups
6:23
This was a gong show. Was suppose to be ring dips and 3 rounds but I could hardly do 2 ring dips, which makes sence as the bench presses were heavy. To top it off I just about cut the end of my finger off before this session and at this point had blood seaping through the bandages and dripping everywhere.

20/06/08
-Off
-Fasting 15h

22/06/08
78.0kg (PM)
DROM
-Hand Stand work
4 rounds: 45 sec up / 60 sec rest
-Hang Power Cleans:
60x2x2
63x2x2
65x1x2
67.5x1 squat
65x1
-Back Squats: 103x5x3
-Ring Dips: 3 repsx5
-5 Rounds for time of:
10 KB Swings, 32kg
20 Ball Slams, 25lbs
7:22 Swings were "Russian Style"

Troy Archie
06-23-2008, 10:22 PM
23/06/08
79kg (PM)
Fasted 21h
DROM
-Ab Roller Work:
Kneeling x8
Standing Incline 3rolls x5
Kneeling x15
Started using a much lower incline today.
-Push Press:
57.5x2
60x2
62.5x2x4
-Overhead Squats: 50x5x2 / 52.5x5
Solid
-As many rounds in 10 minutes of:
5 Pull-ups
7 Push-ups
13 Total Rounds + 5 Pull & 4 Push

Really really late night session.

Troy Archie
06-24-2008, 10:01 PM
24/06/08
-2h Ultimate Frisbee

Troy Archie
06-25-2008, 05:04 PM
25/06/08
-Off
-Fasting 19h

Troy Archie
06-27-2008, 06:16 PM
27/06/08
77.8kg (AM)
Fasted 18h PWO
DROM
-Handstand work:
40 sec up / 60 sec rest
-Back squats: 100x5 / 101x5 / 102.5x5
Pretty good. I think I need to squat heavier and stop pissing around though
-Deadlifts: 148x5
Solid. 150x5 is in me.
-Weighted Pull-ups: 16x5x3
-6 Tabata rounds each of:
Push-ups 18/12/10/8/7/7 = 62
V-ups 10/8/7/7/6/6 = 44
Squats 16x6 = 95
Total: 202
Fun

Troy Archie
06-28-2008, 06:59 PM
28/06/08
78.2kg (PM)
Fasted 17h
DROM
-Ab Roller Work:
Kneeling x10
Standing Incline 3rolls x3
-Overhead Squats: 52.5x5x3
-Ring Dips: BWx5/5kgx5/6.25kgx5/7kgx5/10kgx4
-10-9-8-7-6-5-4-3-2-1 for time of:
KB Snatches, 17kg
5:16

Troy Archie
07-01-2008, 09:41 AM
29/06/08
-Chilling out and riding my low-rider bike.

30/06/08
-Fasting 22h

01/07/08
77.6 AM
Fasted 13h PWO
DROM
-Handstand Work:
40 Sec up / 60 Sec rest x4
-Cleans: 65x2/67.5x2/70x2/72.5x1/73x1/74x1/75x1
-Back Squats: 102.5x5x3
-Bench Press: 70x5x3
Arrg. Missed yesterday due to insanity and really felt the weight today. Everything felt pretty heavy but I managed. Fasted a bit longer than I would have like yesterday but just didn't have time to eat let alone hit the gym sans 9:30 PM. Felt a bit sluggish all the way through this session.

Troy Archie
07-02-2008, 06:12 PM
02/07/08
78.4kg (AM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x5
Getting deep
-Overhead Squats: 53x5x2 / 53.5x5
53 was easy but I crashed 54
-Deadlifts: 150x5
Boo-yah. Knew I had that in me.
-Weighted Pull-ups: 16.5x5x3

Troy Archie
07-03-2008, 06:29 PM
03/07/08
77.2kg (MID)
Fasted 17.5h PWO
DROM
4 Rounds for time of:
20 Cross-chops, 17kg
20 Ball Slams, 25lbs
20 KB Snatches, 17kg
Time 11:00

Troy Archie
07-04-2008, 01:01 PM
04/07/08
-Off
-Fasted 17.5h

Troy Archie
07-07-2008, 10:24 AM
07/07/08
77.4kg (AM)
Fasted 15h, 3h PWO
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x4
-Back Squats: 100x5x3
Heavy and form didn't feel 100%
-Shoulder Press: 45x5x3
Alright, been a while since I've done these.
-6 Tabata rounds each of:
Push-ups: 17/12/8/7/7/6 = 57
V-ups: 10/9/8/7/7/7 = 48
Squats: 17/17/17/17/16/17 = 101
Total: 206
Been a bit lazy and busy lately and have found it hard to make it into the gym but diets been 100% and have been fasting as per usual to make up for it. Have been playing around the last couple weeks to outline a hybrid program that fits my schedual and available time. Previous sessions have been too long but I think I may have found a nice template that will give me a balance between school, work, volunteering, family, friends, fun, food, and drink.

Troy Archie
07-08-2008, 06:54 PM
08/07/08
76.4kg (AM)
Fasted 5h PWO to 18h total
DROM
-Handstand Work:
40 Sec up / 60 Sec rest x4
-Overhead Squats: 53.5x5x2 / 54x5
-Cleans: 60x2/63x2/67.5x2/70x1/72.5x1/73x1/73x1
-Weighted Pull-ups: 17kgx5x3
My body was feeling yesterday still but managed a pretty good session. OHS are coming along, as are pull-ups, cleans on the other hand were popping up nicely but the front squat to the top was heavy.

Troy Archie
07-09-2008, 09:53 PM
09/07/08
-Off
-Fasted 18h

Troy Archie
07-10-2008, 09:52 PM
10/07/08
78.2kg (PM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x5
-Front Squats: 91x5x3
-Weighted Dips: 20x5x2 / 21.5x5
-3 Rounds for time of:
20 Hang Cleans, 40kg
20 Ball Slams, 25lbs
8:32
Front squats were f'in heavy. I felt like I was going to black out on the last rep of the second set. Don't know how I manged the third. That ab-wheel work prior too it wasn't the best choice. Weighted Dips felt pretty easy and more weight it needed. Ball slams are great.

Troy Archie
07-11-2008, 08:34 PM
11/07/08
76.6kg(PM)
Fasted 16.5h
DROM
-Overhead Squats: 54x5x2 / 55x5
Solid. These can be much heavier.
-Deadlifts: 150x5
Easy. Should have gone heavier.
-GHR
Quick little workout but solid work. I think my schedual and life would be better suited for quick workouts like this many times a week, over fewer longer workouts.

Troy Archie
07-14-2008, 09:34 AM
13/07/08
76.6kg (PM)
DROM
As many rounds in 10 minutes of:
7 Push Press, 30kg
10 Kipping Pull-ups
Total: 9
On 3 hours of sleep, about 15 combined over the last 3 nights and a bit of a hangover.

Troy Archie
07-14-2008, 11:20 PM
14/07/08
78kg (PM)
DROM
-Back Squats: 102.5x5x3
Good. Got 103x5x3
-Shoulder Press: 46x5 / 45x5x2
A bit heavy.
-10-9-8-7-6-5-4-3-2-1 for time of:
KB Snatches, 17kg
5:02
A couple seconds faster than last time.

Troy Archie
07-16-2008, 07:57 PM
16/07/08
77.6kg (AM)
DROM
-Overhead Squats: 55x5x2 / 56x5
Making good strides on these
-Cleans: 60x2/65x2/70x2/72.5x1x2/73x1x2
These were pretty ugly and a bit heavier than I'd of liked. My lower back was burning.
-Weighted Pull-ups: 17.5x5x3
-Stretch

Troy Archie
07-17-2008, 10:28 AM
17/07/08
77.8kg (AM)
-DROM
-Front Squats: 91.5x5 / 91.5x4 / 85x5
-Weighted Dips: 22.5x5x2 / 24x5
Arrg. Tired and sore. My lower back's been giving me some problems lately, being really stiff and sore. I could really feel it in the front squats so I racked it early and dropped the weight for the last rep. Weighted dips were solid. I was suppose to do a short metcon but my body and mind said different. Need sleep.

Troy Archie
07-19-2008, 07:22 PM
18/07/08
-Fasted 22h

19/07/08
DROM
-Ab Roller Work:
Kneeling x10
Standing Incline 3rolls x3
-5 Rounds for time of:
9 GHR Sit-ups
15 Box Jumps, above knee height
21 Ball Slams, 25lbs
12:51
Feeling much better lately. Got some good nights rest and a couple good fasts in too. My lower back is still sore and just does't feel right. It's not pain but it's saying "hey".

Troy Archie
07-20-2008, 06:12 PM
20/07/08
Fasted 16.5h
-Back Squats: 103x5x3
-Bench Press: 70x3 / 65x5x2 / 66x5
-Deadhang Pull-ups: 11/9/8
-GHR: BW x10 / 5kg x5 / 7.5kg x7
Cycled to and from the gym which I consider my warm-up. Been cycling a lot more lately; haven't gassed up my car in a month. Back squats were heavy but manageable. Bench Press sucked and I am way down from what I was pressing but that was a while ago. Pull-ups were overhand.

Been feeling pretty dragged out and tired the last week. Lack of sleep was a definite factor plus I think I'm going to heavy and it catches up pretty dam fast. I've been trying to find a nice balance for my life and what works for me. Tried a routine on based off Gant's Hybrid template but it just didn't work for me. I look back at previous entries and dates amd like the looks of what I sub-conciously had going:
-Starting Strength
-Crossfit
-Off
Not necessarily to a T but something along those lines with probably consecutive off days every two weeks or so. This of course will probably completely change in a months time when I move...

Troy Archie
07-21-2008, 09:32 PM
21/08/07
-Off
-Fasted 21h

Troy Archie
07-22-2008, 08:10 PM
22/07/08
Fasted 14h
76.8kg (PM)
DROM
4 Rounds for time of:
20 Hang Cleans, 40kg
20 Ball Slams, 11.5kg
11:05
Ouch. I did three rounds of this a two weeks ago in 8:32, I took a peek at the timer after 3 rounds this time and was at 7:30. Then I hit the fourth round and it smoked me.

Troy Archie
07-24-2008, 05:21 PM
24/07/08
76.8kg (PM)
DROM
-Back Squats: 103.5x5x3
-Shoulder Press: 45x5x2 / 46x5
-Weighted Pull-ups: 18x5x3
Flow movements
Stretch
Solid session. Worked out at a reasonable time for a change and will be the next couple weeks.

Troy Archie
07-26-2008, 08:11 PM
25/07/08
-Fasted 16h

26/07/08
77.2kg (PM)
Fasted 15h
DROM
-5 Rounds Handstand work:
30 sec up / 60 sec rest
-4 Rounds for time of:
15 Kettlebell Burpee Sumo Deadlift High Pulls, 32kg
15 Back Ext
15 GHR Sit-ups
13:53
I was foaming at the mouth by the end of this one. Fun little combo movement.

Troy Archie
07-29-2008, 08:23 AM
28/07/08
76.8kg (PM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x3
-Back Squats: 104x3x2 / 105x3
-Bench Press: 66x5x3
-Deadlifts
-WindMills
Blah, bit of a crappy one. Was on a poor nights sleep spent on a hard concrete floor, 7 hours in a car, too little crappy food and alcohol to boot. Aka, fun. Squats and deadlifts weighted a ton but bench was light. I warmed up on the deadlifts pulled 150x1 and called it a day.

Troy Archie
07-29-2008, 08:02 PM
29/07/08
DROM
5 Rounds for time of:
10 Dumbbell burpee-hang squat clean-thrusters, 27lbs
20 Cross Chops, 27lbs
30 Sit-ups
18:50
Beautiful day outside so I decided a metcon in the park would be suiting. This is the longest metcon I've done in a while and I think needed to get over the 5 round hump.

Troy Archie
07-30-2008, 08:08 PM
30/07/08
-Off
-Fasted 17h

Troy Archie
07-31-2008, 05:00 PM
31/07/08
77.8kg (PM)
DROM
-Ab Roller Work:
Kneeling x10
Standing Incline 3rolls x3
-Cleans: 60x3/65x2/68x2/70x2x2/73x1/75x1/78xF
Felt pretty good. Tried 78 for fun. Think I could get it with another try or two.
-Front Squats: 88x5x3
Blah, bloody heavy.
-Shoulder Press: 45x5/46x5/47x5
Surprised myself on these and kept throwing more weight on the bar.
-Stretch

Troy Archie
08-03-2008, 07:52 AM
01/08/08
-Fasted 15h

02/08/08
76.6kg (PM)
Fasted 19h
DROM
-Handstand work:
35sec Up / 60sec Rest
-Weighted Pull-ups: 19x5x2 / 20x5
Making some good progress on these. Try 20x5x3 next time.
-13 Rounds for time of:
10 Deadlifts, 60kg
10 Push-ups
11:39
Should have kept going and done 15 rounds...

Troy Archie
08-05-2008, 05:06 PM
03/08/08
-Fasted 17h

05/08/08
-Fasted 17h
DROM
-For time:
21 DB Swings, 57lbs
18 Ball Slams, 25lbs
15 DB Swings, 57lbs
30 Ball Slams, 25lbs
9 DB Swings, 57lbs
42 Ball Slams, 25lbs
6:10
-Flow Stretch & Plank
-Windmills: 42lbs x 3reps x 5

Troy Archie
08-06-2008, 07:51 PM
06/08/08
76kg (PM)
-Fasted 18h
DROM
-Back Squats: 100x5 / 101x5 / 102.5x5
-Bench Press: 66x5 / 67x5 /68x5
-Weighted Pull-ups: 20x5x2 / 20x4
-Kneeling Ab Rollouts: 15x3
Long day. Dragged my ass in and had a decent session. Back squats were heavy but I think I should stick with the 102.5x5x3. Bench was solid, could go 68x5x3.

Troy Archie
08-09-2008, 06:47 PM
07/08/08
-Fasted 15h

08/08/08
77kg (PM)
-Fasted 16h
DROM
-Cleans: 60x3/65x2/70x2/72.5x2/75x1/77.5x1/77.5x1/79x1/80xf/80xf
-Shoulder Press: 47x5x3
-Deadlifts: 140x5
Solid session. Presses felt good, deadlifts a bit heavy and hit a PR on the clean and just about made 80kg.

09/08/08
77.2kg (PM)
DROM
-Handstands: 40sec up / 60sec rest
-10 Rounds for time of:
10 Pull-ups
10 GHD Sit-ups
14:22
Nasty combo on the core.

Troy Archie
08-11-2008, 08:36 PM
11/08/08
78kg (PM)
DROM
-Back Squats: 102.5x5x3
-Bench Press: 68x5x2 / 68.5x5
-Cleans: 65x3 / 67.5x3 / 70x3
Just good old lifting.

Troy Archie
08-13-2008, 08:24 PM
13/08/08
77.2kg(AM)
DROM
-Handstands:
40sec up / 60sec rest x4
-5 Rounds for time of:
9 KB Burpee SDHP, 32kg
15 GHD Sit-ups
21 Back Ext
14:36
Fasted 21h total, 7h PWO

Troy Archie
08-15-2008, 07:11 PM
14/08/08
-Fasted 16h

15/08/08
76.6kg (PM)
-Fasted 21h PWO
DROM
-Front Squats: 87.5x5x3
-Shoulder Press: 47.5x5x3
-Weighted Pull-ups: 20x5x3
Long fast today all the way to post workout, something I haven't done in a while. Felt alright, didn't feel too sketchy through the day and pushed some alright weights. Front squats could be heavier (89), shoulder press was heavy but 48 is there and weighted pull-ups were easy.

Troy Archie
08-17-2008, 08:02 AM
16/08/08
77.4kg (PM)
-Fasted 15h
DROM
-Ab Roller:
Kneeling x15
Standing Incline: 3 roll-outs x5
-As many rounds in 15 minutes of:
5 Hang Cleans, 50kg
7 Dips
10 Rounds Total

Troy Archie
08-18-2008, 05:26 PM
18/08/08
-Fasted 16h
76.6kg (PM)
DROM
-Back Squats: 103x5x3
-Bench Press: 68.5x5x3
-Deadhang Pull-up: 10/9/7
Solid session. Back squats were heavy but going heavier is do-able, bench press was really heavy but I was feeling all the dips from Saturday still and they too could be heavier.

Troy Archie
08-19-2008, 08:57 PM
19/08/08
-8 Tabata Rounds of:
DB Thrusters, 27lbs: 10/10/7/6/6/6/5/5 (55)
Ball Slams, 25lbs: 9/8/8/9/9/9/9/9 (70)
Sit-ups: 13/13/13/12/11/10/9/9 (90)
Total: 215
Tabata Tuesday's in the park. I think I'll make Tuesday my Tabata day but with 4 movements from now on.

Troy Archie
08-22-2008, 09:03 PM
20/08/08
-Fasted 18.5h

22/08/08
-Fasted 15h
77.4kg (PM)
DROM
-Front Squats: 89x5x3
Bloody heavy and form was a bit ugly but I fought through them. Try 89.5kg
-Shoulder Press: 48x5 / 45x5x2
I barely made 48x5 and it took it right out of me and dropped the weight for the last 2 sets.
-Deadlifts: 145x5
Pretty solid.

Troy Archie
08-24-2008, 08:12 AM
23/08/08
Fasted 16h
75.8kg (PM)
5 rounds for time of:
10 Burpee Pull-ups
15 1-arm KB snatches, 17kg /arm
17:39
Weighted in pretty light. Hit up an Indian buffet afterwards, sticking to the veggie curries and tandoori chicken. Sure I probably gained a couple kg after that.

24/08/08
Fasted 22h

Troy Archie
08-27-2008, 10:26 AM
26/08/08
Fasted 17h
76.4kg (PM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x5
Solid. Managing to get really low on these while standing further away than before.
-Back Squats: 105x3x3
-Bench Press: 69x5x2 / 69x4
-Weighted Pull-ups: 21x4 / 20x4 / 20x3
Tired, crabby, underfed and just not into it. The only good thing were the ab-rollers, other than that the squats felt like a ton, got pinned on the the last rep on bench press and the weighted pull-ups weren't there.

Troy Archie
08-28-2008, 07:14 PM
27/08/08
Fasted 16h

28/08/08
Fasted 15h
77kg (PM)
DROM
-Deadlifts: 130x5 / 135x5 /140x5x3
-Shoulder Press: 45x5x3
-Deadhang Chin-ups: 10/10/7

Blah. I'm just not into it these days. I'm having to drag and force myself to the gym and I just don't have any intensity. I need a change of scene, new gym and change of plans.

I realize now the appeal of Crossfit for so many people, myself included; it's a great way to be fit for the many of us out there with no sport and no goals other than to have fun and be fit. The constant changing workouts and varibilty of each workout is a dramatic and refreshing change from the some old day in and day out workouts that so many people are accustomed to and force themselves into. We all have enough mindless repition and static in our lives that going to the gym and doing the same thing week in week out is painful. No it's not a good strenght program or template if you play X sport but the majority of CF'ers are desk jockeys.
I need to go back to basics.

Troy Archie
08-30-2008, 09:01 PM
29/08/08
Fasted 16h
-Tabata in the park of:
Thrusters, 27lbs DBs
Ball Slams, 25lbs ball
1-arm Swings (4rounds per arm)
Sprints
I'm not even bothering to post my scores or totals; the point of the workout was to be outside, have fun and have a workout. And I did.

30/08/08
76.2kg (PM)
Fasted 15h
DROM
-Overhead Squats: 53x5 / 54x5 / 55x5 / 56x5 / 57.5x5
-10 minutes of Cindy
10 Total Rounds