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Old 12-10-2007, 03:02 PM   #31
Gant Grimes
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Starting Bulgarian Cycle

1) Snatch - work up to 75% X 1 X 5
57.5 kg
Added +1 OHS to each rep to get used to getting down.

2) Clean & jerk - work up to 75% x 1 x 5
78.5 kg

3) Front squat - work up to 75% x 2 x 3
87.25 kg

4) Tabata 95#thrusters/pullups
Thrusters 9, 6, 4, 5, 4, 5
Pullups 12, 9, 8, 7, 7, 8
Alternating, 12 rounds [6 minutes] total
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Old 12-11-2007, 01:37 PM   #32
Gant Grimes
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Took a CrossFit day (which Tuesdays will probably be)

1) "Angie"
100 pullups
100 pushups
100 situps
100 squats
for time
15:24
PR by a good bit. Situps were done with feet anchored.

2) Tabata BW bench press (@192)
8, 5, 4, 1, 1, 2
This really sucks after Angie. Hell, it really sucks anyway.

3) 2 3-minute rounds on heavy bag.
R1: jabs, crosses, combos: 30 sec punch-outs
R2: hooks, combos: 30 sec punch-outs
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Old 12-12-2007, 01:38 PM   #33
Gant Grimes
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1) Snatch 85% x 1 x 4
65 kg x 1 x 5
70 kg x 1 x 2
I felt good and got down on my snatches. Added an extra set at 85% and a couple heavier sets.

2) C&J 85% x 1 x 4
90 kg x 1 x 4
80 kg x 2 x 1
Felt good again. Dropped to 80 and picked up a double.

3) Box squats
100 kg x 2 x 8

4) "JT"
HSPU
Ring Dips
Pushups
21-15-9
17:42
A little rough after snatches and Angie the day before. A good finish.

This was also my first attempt at IF. My last meal was 6 pm last night, and I worked out at noon. I had a pre-workout shot of milk, protein, and olive oil. I was surprised that there was little to no drop off in performance.
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Last edited by Gant Grimes; 12-12-2007 at 07:49 PM. Reason: stoopid, stoopid grammmer
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Old 12-14-2007, 01:38 PM   #34
Gant Grimes
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*last night*

Judo/JJ for 2 hours.

*today* (CA WOD from 071102)

1) Snatch - 80% x 1 x 3
60 kg

2) Clean & Jerk - 80% x 1 x 2
84.6

3) "Michael"
* Run 800 meters
* 50 Back Extensions
* 50 GHD Sit-ups
3 rounds for time
27:37

Today was rough. I had to do Judo on my rest day, which was a complete ass-kicking. Both shoulders were out of place today, but it wasn't that heavy.

Caught up on "Michael" from a couple weeks ago. Did the sit-ups and back extensions out of order. First time to do GHD situps. It took forever.
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Old 12-15-2007, 09:11 AM   #35
Gant Grimes
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1) Snatch 90% x 1 x 3
warmup 60, 65, 70
70, 70, 72.5

2) C&J 90% x 1 x 3
warmup 60, 80, 82.5
92.5, 92.5, 92.5

3) FS 90% x 2 x 3
warmup 60, 80, 100
1101, 110, 110

4) Tabata wallball, 20#
9, 8, 8, 9, 8, 6
Missed one in the second, one in the fifth, and one or two in the sixth.
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Old 12-17-2007, 03:07 PM   #36
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2nd week Bulgarian cycle

1) snatch 85%
65 kg x 1 x 4

2) C&J 85%
90 kg x 1 x 4

This workout sucked. I drove what would've been my best jerk directly into my jaw. A couple sets later, I caught it and fell backwards. I went one way; the bar went the other. One of those days.

I left the front squats out because I have Judo tonight, and my right glute was already hurting. WTF.
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Old 12-18-2007, 10:11 AM   #37
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*last night*

Judo/BJJ

Threw for an hour and rolled for an hour.

Taking today off.
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Old 12-20-2007, 02:24 PM   #38
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This turned out to be a crappy week. On Monday, after jacking my jaw on a jerk, falling off the platform, and stumbling around the gym, I left with a slightly tweaked right glute. I had Judo that evening. No problem; I'd just favor my right side and practice what I could. Well, we spent the first hour doing hip throws and carries (hard on the glutes) and the second hour doing BJJ (requiring flexiblity--hard on a tweaked glute). I ended up with compensatory injuries to my right ham, knee, and ankle.

*yesterday*

Rehab day

Did some prehab stuff on the Swiss ball for my sorry weak-ass external rotators followed by some face pulls. I rowed 1K before, 1K after, rode the bike, and stretched. Woo-hoo.

I couldn't do any pullups because, for some odd reason, my left forearm hurt like hell. WTF?

*today*

Felt better. Got in a good warmup. All pullups will be dead-hang, supinated grip.

Lying face pulls 3 x 10 reps
Snatch deadlift 60 kg x 3 x 5 reps

Row 5K
23:18

I don't know what to attribute this to--OLY program, Judo, not taking a rest week in the last 10 months, sucking in general...There was no gradual wear and tear, just an abrupt breakdown. I'm going to do CF next week with some light OLY work. I'll probably start the second strength cycle on Dec. 31 and try to get this thing back on track.
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Old 12-20-2007, 03:04 PM   #39
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Gant, sounds like you're getting into overreaching. Have you thought about really backing off, even if just for a week?
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Old 12-20-2007, 03:23 PM   #40
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I'm definitely backing off. It's weird in that I usually feel the effects of overtraining coming on. This time they just hit.

I'll get a little work in tomorrow, take a couple days off, and do 3-4 days of light work next week to keep the blood moving.
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