(Big > Small) & (Strong > Weak)

[Jacob Rowell]

So, I'm going to give a shot at maintaining an online training log. I'm pretty terrible at updating my notebook, and I'm on the computer quite a bit, so it makes sense.

I have some background info in a blog. It's not updated very frequently, only when some big happens or a training cycle finishes or ends. The short story: I started CrossFit 2-3 years ago. I always wanted to be a little stronger, gave SS a shot, overtrained and made very little progress. Rested up, and have essentially been doing shortened WODs and lifting for awhile. I got into strongman and oly, have competed (not too successfully!), and would like to get a hell of a lot stronger. Oh yea, I've always been a slim guy (I was about 165 when I started CF, at 6'2"), and I'm now about 185, and that was after a bit of determined eating. I'm about to go on another mass gain cycle, I have an oly comp some time in October, and hope to get back to strongman next spring, weighing 200# and not being as much of a wuss.


Some PRs:

Back Squat - 350
Front Squat - 290
Deadlift - Officially, 430. Missed the lockout barely on 470, and I recently pulled 460 on an axle that was about 2" higher than standard.
Press/Push Press - Suck and suck. I can't put a bag of groceries overhead.
C&J - 220
Snatch - 165

Goals: (In the next 6 months, maybe)

Deadlift - 500
Back Squat - 400
C&J - 240
Snatch - 185

Enough with the intro! Next post, I'll be starting the newest PM mass gain template and eating like a cow.

[Allen Yeh]

Nice goals.

[Jacob Rowell]

So I lied, I'll make a few posts before I get started with the Mass Gain Cycle

Warm-Up
-Burgener Warm-Up
-Snatch Balances working up to 95#
-Snatch Deadlifts to position, up to 165# for doubles

Workout
-Snatch up to a heavy single
95-115-135-155-165-170(Failx4)-170(PR)

So the "heavy single" went up to a "new PR 1RM if I have to kill myself". Thankfully brawn won out over brains, and I got the PR after 4 previous fails. I was happy to tie my PR from last Saturday@165# on the first shot.

-Some Abmat sit-ups, stretching.

[Jacob Rowell]

I decided to test a few things before beginning my journey towards infinite huge-ness.


Warm-Up
-Cleans, bar->135#

Workout
Cleans up to a heavy single
185, 205, 225(tied PR), 235(PR), 245(PR), 250(F)

Cleans felt good - I haven't tested a max clean in forever, and since them I've improved drastically in front and back squat, as well as deadlift. Also, I've always felt very comfortable with my cleans compared to the snatch and jerk. I'll most likely test max pull-ups, and I left out yesterday that I pressed 120 for 5. That was a max, hah!

[Yuen Sohn]

Originally Posted by Jacob Rowell

I just read several pages of your log. Must be the 3.4 million pageviews you've accumulated!

Anyways, it looks like you've come quite a ways in the past 2 years- I'm a bit jealous seeing your numbers in the o-lifts when you weigh a bit less than me. good luck with training.

Thank you Jake! Awesome work with the clean PR. You've definitely got a solid strength base and I predict you'll meet and exceed your snatch goal with some more lift-specific training and drills. Good luck!

[Jacob Rowell]

I've been eating like a madman since Saturday. I've decided to have a base of easily consumed, high calorie foods I'll eat, on top of a fairly normal diet.

Every day I'll have:

-1 Gallon of Chocolate milk (2900 calories)
-Coconut milk shake (1500 calories)
-1 lbs. of meat. (varies)

Today was the first day of training.

Weight - 183

Warm-Up
-Back squats, starting with the bar working up to work weight

Work Out

Back Squats 3x10 @ 265#
-Not necessarily heavy, but tiring. I'll need some time to get back into my grove on the squats. The volume ate me up by the end.

C&J up to a heavy single
-hit 135, 155, 175, missed 195. I was just tired, but I'm feeling a lot better about my jerks, even though I missed it at 195. I'm trying a slightly shorter dip, which is enabling me to keep a more upright torso, so I'm not catching all the weight on my front foot.

Push Press 5x5 @ 120#
-Felt good. My shoulders are a little inflexible.

Abs/Back

5 Rounds:
-5 Pendlay rows
-10 Abmat sit-ups

-my abs are ridiculously weak. I have some trouble keeping my upper back from rounding in deadlifts, so I figured I would try pendlay rows. I liked 'em.

[Jacob Rowell]

Warm-Up
-A little stretching, some squats and lunges. I'm sore as a mother from yesterday's squats.

Work Out
Power Snatches - 2x3 @ 105
-I'm not used to power snaches, but pretty easy.

Power C&J - 2x3 @ 135
-The heat has been getting to me lately at the gym. Must be all the chocolate milk! So, c&js felt a little off, but still easy. Need to keep working on my jerk tech.

3xMax Pull-Ups - 12, 12, 13
-Haven't done strict pull-ups in awhile.

Post Workout

Foam roller

[Jacob Rowell]

Worked from midnight to 6am last night, slept from 7am-noon. Tired!

Work-out

Deadlift 3x3 @ 315
-I haven't deadlifted from the ground in awhile - tried 365 a few times, but it felt too heavy. I'll work back up to where I need to be quickly.

Bench 5x5 @ 150 - Felt easy.

Pull-Ups - 8, 8, 9

The deadlifts were pretty disappointing. I'm gaining weight, but feeling beat. DOMS from the squats on monday have caught up with my - my God am I sore!

[Jacob Rowell]

Warm Up
Lunges, stretching, PVC OHS

Work Out
Snatch to a heavy single
95-115-135-155-165(F)-165-175(F)

-I'm still taking awhile to get used to the heavier weights. I feel strong enough to snatch a lot more, but the weight exaggerates form flaws. Duh.

Front Squat 215x3x5
-Not bad. Was still feeling a little inflexible and stiff from Monday's Back Squats

Press 110x3x5
-Easy.

Foam rolled. Done.

[Jacob Rowell]

Work Out

2 pos. snatches 4 sets at 110
-Lifting conditions sucked. Didn't miss any, but felt a little off balance until the last set.

2 pos cleans 4 sets at 150
-Easy. My lower back is feeling a little loose, gotta remember to keep tight.

Push Jerk 135x2x4
-Not too bad., Hadn't done these in awhile, lockout felt weird.