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-   -   Log (http://www.catalystathletics.com/forum/showthread.php?t=3753)

Brandon Oto 01-28-2009 03:20 PM

Moving my log here from the CF boards for political reasons. The previous several months of log can be found there: http://board.crossfit.com/showthread.php?t=39423&page=5

Brandon Oto 01-28-2009 03:20 PM


Some quad soreness coming in (prob. from both lifting and rolling), upper back a bit, pecs and arms a bit. Calves a fair bit though not a problem.

Practice with Knights. Some fighting, some drill, then... tag football in the mud. Fair enough.

I was wearing my cleats (to fight) and nobody else was, plus of course pretty much everyone's kinda a small geeky type there, so I was flattening some. The conditioning caught up with me of course but with the breaks it went all right. Ankles pulled through pretty well, no rolling... although as I get home now I have a wicked soreness medial and distal of the right medial malleolus (in the little pit), not sure if it just added up on me. Took some bonks, butted knees with someone, but no real injuries. Pretty good speed and power, good hitting though I went all-out rarely (felt kinda bad), mostly good catches though dropped a couple easy ones, and all good throws on the few times I QB'd.

Noticed left knee (mostly during fighting) but not a problem.


Oh wowza, sore as a beast getting out of bed. Subsided but was hearty all day. Calves, glutes (inc. sides), high and outside on quads (pocket area), abs (from calisthenics? particularly on sides, just below ribs. might be from getting hit in football.), shoulder girdle, knees... quite all over.


Still sore, but mellowed some. Mostly in upper quad/outer glute area, calves (all around) some. Groin (adductors), lower back some.


STARTING V-DIET as of this EVENING (post-workout). Schema:

Max: 1393
Min: 1672

1 scoop (Metabolic Drive): 1.5f, 3c, 20p
1 cap (GNC Triple Fish Oil): 1.5f
1 surge (Biotest Surge Recovery): 26p, 51c
1 tbsp flax (whole flax seeds I ground in the blender, couldn't find milled): 3f, 1p
Hot Rox to be experimented with.
Multivitamin each meal.

1: 2 scoops, 1 cap, 2 tbsp
2: 2 scoops, 1 cap, 2 tbsp
3: 2 scoops, 1 cap, 2 tbsp
4: 2 scoops, 1 cap, 2 tbsp
5: 2 scoops, 1 cap, 1 tbsp

10 scoops (15f, 30c, 200p) 135f, 120c, 800p
5 caps (7.5f) 67.5f
9 tbsp flax (27f, 9p) 243f, 36p

30c, 49.5f, 209p
120cal c, 445.5cal f, 836cal p
1401.5 calories

1: 2 scoops, 1 cap, 3 tbsp
2: 2 scoops, 1 cap, 2 tbsp
3: 1 scoop, 1 surge, 1 cap, 2 tbsp
4: 2 scoops, 1 cap, 2 tbsp
5: 2 scoops, 1 cap, 2 tbsp

9 scoops (13.5f, 27c, 180p) 121.5f, 108c, 720p
5 caps (7.5f) 67.5f
1 surge (26p, 51c) 104p, 204c
11 tbsp flax (33f, 11p) 297f, 44p

78c, 54f, 217p
312cal c, 486cal f, 868cal p
1666 calories


BS, high bar
bar trying to stay more vertical, sit between feet rather than pushing hips back. also: ouch, my knees.
95x5 ouch, my lower back! what the hell.
115x5 lower back... maybe depth? high bar position is letting me go lower than normal, past where lumbar is sound? knees a little better but still hurting. man my body is a mess today.
135x5 back feeling better... trying to cut depth to just a little past parallel. knees still ouch.
155x5 notice that I feel outer glutes quite a bit on these. "stay upright" muscles.
175x5 knees/back okay.
185x5 9.68 knees... otherwise felt okay. some butt rise, some knee dive. vid. http://degreesofclarity.com/misc/cro..._2_1-27-09.mov
185x5 9.8 slopping up. wahhh.
Feel like a messed-up old man. One of those days. Stretched/massaged ITBs between sets to try to loosen up, helped some. Really tried to stay vertical and make this a high-bar squat; fairly successful although it means less weight. On vid actually looks like I was knee diving more than I thought... could be partially responsible for knee pain. Also maybe try wider stance to get more room to sit into.

65x4 kinda heavy feeling... feeling chest?
105x5 9.4 feels okay... back a bit ouch... keep wanting to fall backwards.
105x5 9.8 last rep close. ouch back. keep massaging ITBs.
105x5 f5 9.8. fair enough.
Seem to still be a bit sore from last time.

25x5 9.6 fine.
25x5 9.84 last rep hard.
25x5 f5 9.89. failed just short.
All slow, deadhang with pause at bottom, overhand, thumbs over, full range, DB in feet.

Turkish get-up
30. Started at top.
50. Started at top.
60. Started at bottom.
75(right) failed on the way down.
75(left) failed on the way down. vid. http://degreesofclarity.com/misc/cro..._f_1-27-09.mov
75(left) challenging.
(Challenge from friend; go for TGU max.) All DBs, right arm then left (separately). Much fun.


Tried to stay off knees mostly (drop lunges but that's it). This and that. Worked the quads a bunch. Foam rolled ITBs with the weird soft roller. By now knees and back are feeling much better. Kept stretching quads at home. Starting to wonder if I'm getting sick.


Knees fine, lower back a little tight, right ankle a little gooky, and I'm definitely sick. Professor yesterday remarked on it, section today was canceled due to TA having a fever, and postal worker mentioned she'd been puking. Apparently there was even a health advisory over university email about some flu with nausea. Fantastic.

Full-on V-Diet.

Allen Yeh 01-28-2009 04:08 PM

Best of luck with the V-diet. Not doing the nut butters with it?

Brandon Oto 01-28-2009 04:14 PM

Figured I'd just try and stick as close to the rx'd version as possible this time around. Last time I gave it a try I fiddled with a bunch of stuff, but now that I'm back in the States I might as well do it properly.

Allen Yeh 01-29-2009 02:17 AM

2 tbsp's of PB was part of the RX'ed version.

Brandon Oto 01-29-2009 02:30 AM

http://www.t-nation.com/free_online_..._velocity_diet ?

Allen Yeh 01-29-2009 02:43 AM

Chris Shugart has changed his formulations over the years, the original V-Diet article is not the same as his latest recommendations.

The new recommendations are a bit more formalized in this Physique Clinic article series about 1/2 down the 2nd page:


Dan John also used PB here:

George Mounce 01-29-2009 03:19 PM

I welcome your log to these boards! Glad to have it over here.

Brandon Oto 01-29-2009 06:03 PM

Fair enough, missed that. I used peanut butter last time I did it; I'll see what's working and possibly add some this time, if I need the variety. At the moment it's just the flax and fish oil for fats.

Brandon Oto 01-31-2009 08:07 PM


Just slipped one in between classes. Pretty much just squatted.


BS (high bar)
95x5 feeling the knees a bit, but okay.
135x5 good speed now through the top! rattling plates. dunno what changed there. back totally fine.
195x5 9.8 ddn't really feel that heavy, but significant knee dive on 4th rep, some butt rise in later reps. plates sliding off... shoulda collared.
205x5 9.89 knees a bit ouch. it's TOO MUCH DEPTH, have got to teach self to cut it off higher, everything falls apart that far in the hole.
205x5 9.979 tried using a box to gauge depth. it was actually lower than I thought. between sitting back to find that, and fatigue, these went to shit; got WAY posterior, bigtime GM. even with box close between legs still was reaching back for it, and slowing to find it so lost much bounce. bad call. knees felt okay. got a vid.

didn't really have time or energy for anything (gym closing soon), so just gave a little blood-mover, soft failure with low weight.
65x6 actually really feeling these; must still be still fatigued, or also the glycogen. mainly shoulders.

Short. Quads too.


Rest. Rolled a bit at home. Still stretching quads too. Knees doing okay.


Went with Oliver. Was seriously beat throughout everything; undoubtedly the diet.

Like four CFers all working out in the same area, odd situation.

Was really beat and practically passing out; between the last bits of sick and the diet I really didn't have much. Ah well. Just maintain. (Also could be Hot Rox doing weird things.)

Diet's going fine, but keep thinking about sushi. Tomorrow might be time for the cheat; not quite a week but it's just out of synch cause I started Tuesday, should really be on a weekend for the sake of sense.


135x4 olly notes that I butt wink/move around slightly at bottom on these. Perhaps partially due to depth but also could use more midline tightness.
185x5 9.9 last one a grinder. clearly I will not be going heavy on these today.
175x5 9.9 oh boy dizzy
165x5 9.7 easier, still dizzying. really beat up.
Someone was on the cage so I PCd these from the floor. Probably didn't help. Feeling runover and need a nap. Damned front squats.

135x5 good
155x3 good
185x5 9.65 solid stuff.
185x5 9.8 almost failed last, moved bar superiorly, pulled it out. that obviously helps.
185x5 9.8 f4. 3rd barely made it, 4th was basically it negative, didn't leave chest.
olly notes, should arch chest more.

235x3 good
285x3 good
305x1 heavy
325x5 f4 9.9. 2nd was grinder, 3rd was reaaaly tough with bigtime back rounding, 4th only got a couple inches before I dropped it sensibly. just wanted to go heavy today, haven't batted for a DL in a while; can't remember the last time I failed on a DL work set, worthwhile. Overhand hook grip. Back felt all right.


Just fucked around with a couple one-handed snatches for fun.
135R f
135L f
Obviously just tired and not getting any pop. Ah well.


None, hustled out. Stretched a tad at home.

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