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Old 10-06-2009, 04:47 PM   #21
Justin Keane
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sick, again, crap, again...got strep for the second time in a month and have been busy enough at work that i'm fine with calling a legit reset on the 12 weeks and beginning anew, which I did on Monday.

Monday, Oct 5
w/u row for 2 min
ring work--pushups and static holds
oly: clean shrugs 135x3x5, power clean last rep (on Coach B's advice--my extension on oly lifts sucks completely
strength: back squat 223x5x3; weight represents a 10% deload to nail down form
metcon: row 500m, 7 db thrusters 50 lb, row 400 m, thrusters, row 300m, thrusters, 7:03

Tuesday, Oct 6 (today)
w/u 1.5 min row
strength: weighted pullups, 35 lbx5, 35x4, 35x3; will deload 10% next week to get straight sets
press, 115x5x3; weight is 10% deload, adding 5lb next time
deadlift, 115x5, 225x3, 315, 365, 435 (fail). Didn't plan the rep scheme well on this.
Cooldown: reverse hypers 2x10, back extension 2x10

will start charting food--after reading through Gant's hybrid thread, a few things clicked, among which was the use of blocks as an appx tracking device to check at day's end, and maybe some playing around with IF. certainly don't need to put on any mass; i'd like to see if i can make some concrete strength gains with the kind of linear programming i've never really stuck with before.
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Old 10-07-2009, 05:55 PM   #22
Justin Keane
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Wed, Oct 7

Rest day today. Going to play with doing Mon-Tues-Thurs-Sat workout scheme.
food was a lot of ice cream after dinner--a definite carb up after a 3-4 day stretch of low carb. appx 26 pro, 36 carb, 60+fat blocks. Big day.

Looking forward to some power snatching and box squats tomorrow. KB swing and ring pushup metcon.

Priority these next 12 weeks is strength, recovery. Maintenance of current metcon and conditioning level (fair to middling) via 20-30 min weekly metcon is fine. Low carb, lots of meat, occasional ice cream--confident i'll look, lift, and feel appreciably better 12 weeks from now.

Last edited by Justin Keane : 10-07-2009 at 06:04 PM. Reason: add'l text
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Old 10-08-2009, 11:41 AM   #23
Justin Keane
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Thurs, Oct 8
w/u 400m run, dislocates
gym: handstand work against wall. nothing i hate more than sucking at something while people watch.
oly: snatch shrug 95x5x6-7. shoulders still tensing up beforehand, need to keep nice and loose and then pop
strength/dynamic box squats 136x3x8, 30 sec rest btw sets
metcon 12-9-6 kb swings (2 pood), burpees, 3:01...next time, 15-12-9 on this one.
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Old 10-10-2009, 09:59 AM   #24
Justin Keane
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Fri, Oct 9
rest day, lots of pulled pork and a big bowl of ice cream w/butterscotch to carb the hell up

Sat, Oct 10

fast from 9 PM-1:30 PM
w/u 2 min kb swings, 26 lb
long cycle clean & press, 4 min: one hand 26 lb kb, other 20 lb kb, alternate every five. form needs some work.
metcon: 6 rounds, 10 reps 135 lb dead, 10 pushups, 6:54. dead form needs work as well. might scrap this one until back rounds less.
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Old 10-12-2009, 11:36 AM   #25
Justin Keane
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Sun, Oct 11
rest day and some pumpkin cake at night

Mon, Oct 12
good day today
13 hour fast
w/u 400m row, then ring work
oly clean shrug 145x3x7
strength back squat 230x5x3
metcon 15-12-9 kb swing (1.5 pd), pushups, 200m run--wod from crossfit boston, 5:23--4th or 5th out of the 15 or so guys who'd done it already, so that felt good.
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Old 10-14-2009, 08:55 AM   #26
Justin Keane
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Tues, Oct 13
rest day--hitting press, pull, and dead tonight in shed.
food: abt 31 blk pro, 5 blk carb, 70+ fat
took in a little dairy--2 slices cheese. not thrliled with that.
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Old 10-15-2009, 11:29 AM   #27
Justin Keane
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Wed, Oct 14
unplanned rest, abt 31 pro, 7 carb, 50 fat

Thurs, Oct 15
w/u: Catalyst w/u
strength: weighted pullups 25x5x3
strength: shoulder press 130x4, 126x5x2--meant to only go up to 120. last two sets weren't at great form so i'll look to hit 120x5x3 next time.
cooldown: reverse hypers 2x10, 1x15, back ext 2x10, 1x15
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Old 10-17-2009, 11:49 AM   #28
Justin Keane
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Fri, Oct 16
rest day

Sat, Oct 17
w/u 2 min kb swings
long cycle clean & push press (26, 20 lb kbs), appx 5.5 min
metcon: 6 rds 10 135 lb deads, 10 pushups, 4:49--2 min faster than last week. cool.
farmer walked the 26,20 kbs appx 400m
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Old 10-18-2009, 10:54 AM   #29
Justin Keane
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Sunday, Oct 18

w/u jumping jacks, squats, shoulder, hip rotations
oly power cleans, 135x2x10, on the minute--ones where I gripped bar least felt by far the best.
strength back squat, 235x5x3

started to do a squat jump/tuck jump metcon but one round in my legs were like, are you serious? 3 metcons a week will be fine: this week Tues, Thurs, Sat
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Old 10-20-2009, 11:32 AM   #30
Justin Keane
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Monday, Oct 19
rest.

Tuesday, Oct 20
w/u: 30 o/h squats with PVC, empty bar presses
strength press, 120x5x3
strength weighted pulls 27.5x5x3
metcon 15-10-5 kb swings 2 pood, box jumps, 2:44
finished w/foam rolling

here on out: 4 meals, hunka protein (day>1g/lb), veggies and occasional fruit, some added fats. slight caloric deficit and a carb up meal w/the family.
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