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Old 08-11-2008, 06:37 PM   #1
Derek Weaver
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Default Derek's Garage Experiment

So I decided to join in over here and keep a training log. This should be my longest post in this log, so don't worry that if you stop by that you'll be reading a novel each time.

A little primer. In the spirit of Gant's hybrid threads, I took up the endeavor for myself. The problem was that I reached a point of over reaching very quickly, as the last 4 or 5 weeks I have been nursing an achy right hip.

This time I am going with a semi-MEBB, semi-hybrid approach in that I'm working one "core" lift per day/3 days per week with heavy, short metcons 3-4 days/week. The main lifts for the next 4 weeks are: hang cleans, front squats, rack jerks.

the "template" will be a work in progress, so please, comment, constructively criticize or criticize non-constructively, so long as it helps the learning curve.

For today, 8/11/2008:
Hang Clean 5-5-5-5-5
95 lbs
115 lbs.
135
145
155
Grip was a big factor. 155 was about 2 lbs. shy of body weight. I had more in the tank in terms of strength, but I'm going to need to add in a fair amount of grip work.

Good news though, 155 is a PR as I've never gone for a ME hang clean or 5rm hang clean. PRs are easy to set when it's a first go round.

Metcon was kind of like Heavy Fran, but not:
5- 135 lb. thrusters
5- 35 lb. weighted pull ups\
5 rounds/time.

Pretty weak 9.30. The hang cleans taxed me more metabolically than I though. Plus, thrusters are my nemesis, so they shall get plenty of attention in metcons for a while.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 08-12-2008, 04:54 AM   #2
Allen Yeh
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Congrats on the PR, onto 160 right?

So far into my own experiment I've found that 5 x 5 with a total body lift like the clean is enough metcon for one day.
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Pain is your companion, don't go hide from it."
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Old 08-12-2008, 11:04 AM   #3
Derek Weaver
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Thanks Allen. I'm sure I have enough in the tank for 160 or more, grip strength is the only factor that'll keep it from happening.

Definitely no more heavy thrusters after a 5x5 hang clean day. If anything a few sprints or maybe a light KB complex.... probably not though.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 08-13-2008, 01:38 AM   #4
Derek Weaver
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Tuesday, 8/12/2008
150% (235 lbs.) BW DL + 35 lb. Ring Dip
3 reps of each, on the minute for 10 minutes
then 6 rd. tabata squat = 18
"cool down" with a 1-8 pull up ladder
This one looked a lot like a Gym Jones workout now that I think of it.

I was kind of experimenting today and thus, ended up taking things a little easier on the DL + Ring Dip workout. 235 is fairly light for me on DL's (PR is 385 at a BW of a pound or two above 165 lbs.), but high(er) rep DL workouts like "Diane" have never been my strong suit.

Next time I'll definitely make that more like 1.75 Bodyweight.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 08-13-2008, 10:37 PM   #5
Derek Weaver
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Wednesday 8/13

ME Front Squat 5x5 (Now I understand what I've heard on these boards recently about not taking FS's past a heavy triple. Once I got to my biggest weight I was struggling to stay upright.)

195 lbs., well of my 5 rep PR of 215 set in December. Still not bad considering I couldn't squat for the last month or so with a hip issue and had wrecked my ankle back in January and hadn't squatted for almost 6 months because of it.

Metcon: First go 'round with a sledge and a tire. Sledge was light, 9 lbs. Need a bigger one and a bigger tire. Did one minute on, one off, switch sides for 5 rounds.
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Old 08-14-2008, 02:07 PM   #6
Derek Weaver
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8/14- Rest Day
Been fasting in the 15-17 hour neighborhood all week. Up to 15 hours for today and probably won't break it for another hour or two.

32 burpees today. Forgot I am involved in a burpee challenge. That'll probably affect some of my programming as I cross into that 75+ range.
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