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Old 02-20-2009, 11:51 AM   #21
Brandon Oto
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This has truly been my greatest triumph.

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Old 02-20-2009, 09:34 PM   #22
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225 one-handed deadlift (both hands, filmed one), no chalk with me unfortunately, but used some dust off the ground and wrapped a bit of tape around the bar. Could do more with chalk, pretty sure. Hook grip.

http://degreesofclarity.com/misc/cro...25_2-20-09.mov

Will transcribe log later...
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Old 04-12-2009, 03:47 PM   #23
Chris H Laing
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So i cant help but notice its been a really long time since you posted in your log...
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Old 04-16-2009, 12:41 AM   #24
Brandon Oto
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Yeah so I have been very lazy about my logging. In part because for a while I was doing mainly just gymnastics, which I don't really log, and in part because even when I've gotten back into the gym more, I've been too lazy to transfer from my book to my computer.

But I took a bit tonight and transcribed the backlogs. This is not elegant stuff, just raw logs, mostly me gradually working back up some strength with emphasis on quads, slowly restarting some conditioning, and rehabbing my knees. Scheduling is generally a mess due to a haphazard work schedule so I'm just doing what I can.

Most of the calendar gaps were gymnastics workouts, if I lift I'll almost always log, although I think I did at least a few workouts where I lost the logs.
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Old 04-16-2009, 12:42 AM   #25
Brandon Oto
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2/20/09

BS (high)
feeling knees a little
bar
loosened up, bar again. feeling okay.
95 massaged out ITBs.
135 pretty solid, knees feel fine
[some dude started to work in]
185x3 fine
205x5 9.8 fair. some butt rise.
205x5 9.88 pretty heavy. butt rise. solid though, and knees okay.
205x5 9.92 last rep a grinder

Tried to contrive cross pulls. Tried hanging from knees with 10lb DBs, didn't work well, extremely dangerous. Ended up using cable machines, kneeling in middle.
4x5
5x5
6x5
6x5
6x5. elbows feeling a little stiff.
6x5
6x5.

Platform play...

Suitcase DL 135 L R

Straddle DL
155 R L
185 R L
205 R L
225 L. need chalk, had none. chalked up in some dirt by the wall and put a little tape on bar.
225 R f. slipped out.
225 R vid. solid. hook grip of course.

DL 225

Bent press
45 R L
65 R f
65 R L
95 R trying to keep arm straight. hard stuff. going fairly fast.
95 L

Tried to zercher DL 95 and wasn't happening

R then L straddle 2 hand DL (Jefferson) 95

OHS 95x5

Suitcase DL 95 5 each side. actually feel that in the back a bit, and slightly winded.

Ab slideouts with hands on towel. Knees on bar tampon. Quite a lot of friction, turnaround very hard. 5 reps. Then used bar with 25lb bumpers, that's easier, 5 reps. Then one slow dragon flag on bench, resting on scapulae, toes pointed, straight, reversing at horizontal. Then another rep that didn't quite reverse.

Tabata calf raise
33
30
24 much burn
18
no shoes, timed, full ROM, passive rest.


3/3/09

DL
95
95
135
185
235x3
285x3
305x3 losing grip
325x3 alt hook grip. back rounding.
305x3 hook grip. tough but aight. slight rounding.
305x3 almost lost grip on last. L grinder.

Fiddled with 45lb DBs but knees REALLY were hurting. PNF hams and straddle (against wall), quads against wall.


3/4/09

FS
some dude working in
95x5
95x5
205x3 9.999 last one awful
185x3 9.98 last grinder. feeling knees a little afterwards.
155x5 9.45 knees wavering some, no big butt rise.

Clean and Jerk
trying to fix jerk
65x3 good
95x3 good
135x3 solid
155x2 pretty bad
155x1
155x1 vid. poor.


3/10/09

Weighed in at 171. Goodness.
Knees pretty bad. DL's all that seems smart.

DL
95
95
135 all feels fine
185x4 fine
235x3 pretty heavy. knees fine.
255x1 fine
285x1
335x1 grip peeling
355x1 9.87 heavy...
375x1f 9.95 got it up a few inches.
335x2 9.89 thumbs hurting, dizzy.
335x2 9.91 some lumbar rounding on second. thumbs, dizzy.
335x2 9.9
315x4 9.3
Clearly over 20lb short of my old DL PR.


Did a couple C&J at 115 after some dude did grace, helped him with his third pull. Then 5 OHS at 115, feels weird without shoes.

Push presses at 95 to work on jerk form.
95x4 vid. good!
95x4 vid. felt good. staying TOTALLY on ground, feet flat. banging up clavicles though.
95x4 accidentally jerked the first rep. also hit jaw on one...

Much stretching and foam rolling


3/12/09

Fuck I'm looking lean.

Gymnastics. Goodly number of handstand attempts in between everything. Mostly just playing on pbars. Got a moy to upper arms! Also backward roll from basket (probably not a skill, but cool), and really quite decent front uprise. Swings solid too. Next time work on KIP!

Knees bad earlier but good by gymnastics, much stretching, felt fine through workout, much stretching and PNF and foam rolling at home.


3/13/09

Experimenting with some stuff for the knees.

Stretched out quads

Some highbar BS with 65 and 95
Split squats with 95
Bulgarian split squats, rear foot on 45lb bumper on box (too high frankly)
95x5 each side. difficult to coordinate. feel the quads though! wobbly.
95x5 these are hard to do. sweaty. lower back feeling it.
Regular split squats with 95. hurting the off-knee. these are a little easier though.
Stretched quads
Some stick OHS

OHS
95x5 okay
115x5 okay. feels like knees are dipping in a tad at bottom, lower back a little tight. I should do these more.
135x5 (power clean and BNK jerking). oof, hard.

Step-ups to 2' box
95x5 each side. very hard. stepped with slight rock-off. landed straightlegged.


3/14/09

Morning gymnastics, dragged along Oliver. Some moys (got one good one; need to make sure to tuck), some other pbars (bunch of swings, some front uprises -- two okay ones -- some routines), a bit of ring stuff (swings felt crappy and were uneven; did one each inlocate/dislocate), some kip attempts on low bar and pbars (not great), some highbar basics (pullovers and hip circles; think I almost had a clear hip by accident), some scissor hop attempts on pommel (got fairly close on one), general tomfoolery, some cartwheels and a fair number of handstand attempts (starting to be able to recover from fall-towards-feet by arching out). Hands fairly beat up.

Shit, what happened to my lower back? Don't think I did anything specific. Maybe just working out in the morning, spine not yet ready for flexion? Kinda tired too cause not enough sleep. Ate a bunch of cookies and slept early.


3/15/09

Slept looong. Ate a few more cookies and spent the day studying. Lumbar still tight but cleared up much as day progressed. Knees okay.


3/18/09

Gymnastic. Just Ken and Alex. Bunch of handstands (eh), bit of floor, worked on moys (must not twist or anything, just stay solid), got it pretty consistent, couple front uprises, then worked on kips.

GOT THE KIP! I DREAMT THE WHOLE THING LAST NIGHT AND IT ALL HAPPENED. Ripped up big time but taped, grips, and finally started to get it on the bar. Just need the right timing and mucho power. Got one good one on pbars too, sorta harder. Much thanks to Alex. Got one on video, looks gooood.

Tried some ring swings, pretty bad, spent some time in turned-out support (better than it used to be), managed one L. Three sets of max hanging leg raises, some hollow rocks (hmm, lumbar acting up again), some stretching, done. Wheeeee.


3/19/09

BS highbar
stretched, 5 OHS@95
bar feels good.
95 really good
135 still good, bit less solid
155 starting to feel left knee.
stretched quads
185x5 9.1. some butt rise. knees fine.
205x5 9.95 really tough. biggg butt rise on last. knees feel fine though. some diving.
stretched quads
195x5 9.899 pretty big butt rise, knees fine. feeling quads in a good way.
185x5 9.8 what you'd figure. knees fine.

Played with leg extensions for knees. 4 sets, 105 degree angle, weight at 5, 6, 7, 8. quads burn.

Hanging leg raises to soft failure, 3 sets.

Tabata calf raise
?, 36, 34, 26. incorporated lateral angles as much as possible, which shortened ROM some. passive rest, no shoes.
Then reverse calf raises (on heels), not bad.


3/24/09

BS highbar
95
stretched quads
135
155 knees fine, bit wobbly.
185x5 9.4 some buttrise.
205x5 9.89 hard. serious GM on last couple.
195x5 9.89 same business
185x5 9.82.

Set of 5 hanging leg raises, realized how deep ab soreness is from last time, called it quits.

Leg extensions
8x5
9x5
11x10
11x10
kinda hurts knees.

Tabata calf raises
Untimed and uncounted, multiangular, alternated with reverse raises, passive rest, no shoes.


<took off 4 days. feeling overtrained. ate a lot and did very little, let pains ease. really helped.>


3/30/09

BS highbar
bar. knees feel GREAT.
95
135
165
195x5 9.79. bit heavy but good.
210x5 9.865 heavy, but all feels good. just slightly favoring left side.
215x5 9.97 felt like I tweaked lumbar on second. otherwise QUITE heavy but still solid.
205x5 9.86 feeling the back a bit, but solid.
good stuff!

DL
saw a dude pulling and joined in for fun.
65
85
125 etc. just playing.
160x3. lumbar complaining. guess I'll stop.

BP. worked in with someone.
155
175. rests are minimal due to sharing.
185x5 f3. oof.
165x5 feeling elbows a bit (pbar-type soreness).
165x4

CONDITIONING

PM WoD
3 rounds
10 35lb DB snatch (5 each side)
25 situps
4:03. probably the easiest metcon I've ever done. situps a bit challenging.

Knees FINE.


4/1/09

Groin sore.

BS lowbar
fsed bar
bsed bar
stretched quads
135
165
185x5 8.05
225x5 9.25 heavy but totally solid. nice bounce. feels nice to lowbar again, been a while. feel a little lower ab hernia-type pain on completion.
235x5 9.91 classic grind. some twisting towards left. felt solid.
225x5 9.9999 true max.

SP
all dead stop
bar
95x5 felt lumbar
105x5 9.7 last just slightly hard
105x4 9.95 almost f on 4th, stopped. left side rising faster.
feeling lumbar. took a fair rest.
105x5 9.94 some L>R dominance again. LG.

CONDITIONING

5 rounds
7 kipping pullups
7 40lb DB swing (eye level)
3:25
Difficulty 8.8
Intensity: 6.9
easy, felt fine.

Tabata calf raise, front and back, ~4 rds, untimed and uncounted, no shoes, passive rest, multiangular.

Usual stretching plus PNF hams and adductors. Much quads.


4/6/09

BS highbar.
bar. some dudes are working in for pullups on the cage.
95 feeling a bit tweaky, nasty.
135 left knee
155 aight.
185x5 8.5 slowed but that's it.
205x5 9.0 bit of wobble on last couple. rack hurting a little.
225x5 9.9 last real close.
215x5 9.9 screamed on last. but of knee dive.
205x5 9.8999 similar.
kinda getting gassed from these, hard to recover from.

Weighted dips
Palms slightly in, DB in thighs, torso vertical as possible, deep.
BWx5 feeling a little tweaky
15x5
20x5
25x5 pretty easy
30x5
35x5
40x5 starting to feel heavier
45x5 8.9
50x5 9.7 LG
50x5 9.79 last 1.5 grinder
50x5 f5 9.85. failed towards bottom.

CONDITIONING

Rowed at aerobic pace. 121 drag (can't increase higher on this machine)
3:21 711m (2:29/500) @ 23SPM. paused to help girl with something and cramped up. feeling the cardio, plus ab cramp and lower back.
Rest then
712m in 3:25 (2:23/500) @ 23SPM. abs and lower back ouchy. I'm beat.


4/9/09

BS highbar.
bar
stretched quads
95
135
165 fine
185x5 8.5
205x5 9.3 LG (well, a little slow anyway). nada pain. cool.
235x5 9.9 buttrise on last 2.
235x5 9.98 heavy. saw buddha.
220x5 9.97 much buttrise.

10 15lb supinated pullups, just because the DB was there

Weighted dips
BWx5
20x5
30x5 short rests
40x5
50x5
55x5 9.1 slower on last couple
55x5 9.5
50x5 9.4

CONDITIONING

~2 mins on rower, hard-ish.
Fast walk on treadmill. 5:03, .34 miles, grade 4.0. quick feet. feeling the cardiorespiratory. sigh.


4/10/09

Bit of a recovery day.

Snatch
65
95
115x3 okay
135x1f [the log says "forked." what?]
135x1 not great
145x1 needed a bit of rough stabilization overhead
155x1f awful
155x1 f f f. sigh. give it up.

CONDITIONING

Oliver is doing 20 box jumps, 20 burpees, 500m, 3 rds. I row 500 when he rows and rest otherwise, so basically intervals.
1. 1:35.1 42SPM. flew out to about a 1:23 split, felt nice. just short of halfway completely bonked.
2. 2:02.0 29SPM. fell apart ridiculous shortly in. could barely move at all. true metcon gassing. was hitting splits of 2:20 or more
3. 2:00.4 29SPM. could barely move arms.
Intensity 10
DIfficulty 8.5
Didn't feel right for a while, could not catch breath.


4/13/09

Really, really goddamned tired.

BS highbar
bar
stretched quads
95
135x5
185x5 heavy.
205x5 9.6
225x5 9.99 LG. very dizzy. okay, this will not be a serious day.
205x5 9.8 knees feeling a bit wobbly.
205x5 9.8.

Hanging leg raises, WL shoes on
10lb DB in feet x5, feet to bar, shoulder flexion, a little knee bend
10lb x3 f4 heavy.
BWx10, explosive.
BWx7

Some one-handed juggling with 25lb plate
then series of alternating-hand sets of 5 powerful swings w/35lb DB.
Just play, very easy.


4/14/09

Running. 800m at jog, felt aight, very rough on lungs. Rest. 800m at 10s walk/10s run. Chest pain and pain behind ears (?), headed indoors to use treadmill. 1 mile at about 7mph for each .25 (last .3), then about 3mph for .10. Grade 1.5%. Fair enough.

Ankles and legs held up remarkable well. Just a bit of left knee twinge afterwards.

Plank on elbows to soft failure, everything tight. Then straight arms on fists. Then facing up, arms straight and behind. Then left side, straight arm, legs on top of each other. Then right side. Some stretching and boogied.


4/15/09

WOW, actually QUITE sore. Ankles/calves some from running, sure, but whole body really -- must be the damned planks! Also dan and I got a little worked up last night bouncing around a blown-up glove with cardboard tubes while drunk... drunken exercise tends to make me sore... aaanyway.

Borrowed oliver's KB (55lb) and just did some general shit at home. Fair number of swings, 1 and 2 handed, mostly sets of 5-10. Some clean and jerks, some snatches (hurts forearms, form needs work), a few windmills, front squats in sets of 5, a few DLs and suitcase DLs and such. Actually really getting gassed from swings and such.
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Old 04-16-2009, 12:58 AM   #26
Brandon Oto
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I'm not gonna sort through 'em, but here's vids from that period:

gymnastics meet
http://degreesofclarity.com/misc/cro...nd_meet_09.mov

glide kip
http://degreesofclarity.com/misc/cro...ip_3-18-09.mov

parallel bar kip, and moy to upper arms
http://degreesofclarity.com/fitness/...oy_3-23-09.mov

first time I've seen my jerk look correct... too bad it's with 65 pounds.
http://degreesofclarity.com/misc/cro...rk_2-22-09.mov

225lb one-handed DL (also linked previously)
http://degreesofclarity.com/misc/cro...25_2-20-09.mov
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Old 04-16-2009, 01:04 AM   #27
Brandon Oto
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Also, Joe Cavazos and I are doing some development on a suite of quantifiable GPP tests. It's still rough and isn't really usable yet; it'll be operable through Logsitall, but there's some spring cleaning going on over there. If anyone's interested in trying the material out in the meantime, let me know.
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Old 04-16-2009, 03:34 AM   #28
Chris H Laing
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Quote:
Originally Posted by Brandon Oto View Post
Also, Joe Cavazos and I are doing some development on a suite of quantifiable GPP tests.
I'm interested, but isnt that exactly what the crossfit girls are for?
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Old 04-16-2009, 10:25 AM   #29
Brandon Oto
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Yeah. But that panders to a different definition of fitness, and is too low-resolution for most purposes anyway.
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Old 04-16-2009, 06:20 PM   #30
Júlíus G. Magnússon
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Quote:
Originally Posted by Brandon Oto View Post
Also, Joe Cavazos and I are doing some development on a suite of quantifiable GPP tests. It's still rough and isn't really usable yet; it'll be operable through Logsitall, but there's some spring cleaning going on over there. If anyone's interested in trying the material out in the meantime, let me know.
Interesting. Why don't you post it here so some of us can give it a go?
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