Going to try the 295's tomorrow along with the 180lb cleans and some heavy-ish bench press thrown in for good measure. I'd be lying if I said I was feeling in peak conditon so I'm going to foam roll, soak in a hot bath and try to get a good nights sleep this evening.

I'm a bit jealous of Leya and her skins compression pants -  bet those would be awesome for recovery but I'm carrying some extra poundage so buying them would be a waste of time.

Post edited 9:34 am – August 3, 2010 by Kurt
Post edited 9:34 am – August 3, 2010 by Kurt

Strength Workout B – August 2, 2010 (session 23 of 24)

Squats (Warm-up) 2×5 @ 45lbs, 1×5 @ 120lbs, 1×3 @ 180lbs, 1×2 @ 240lbs

Squats (Working Set) 3×5 @ 300 lbs(Got the 1^st set, missed the last one in the 2^nd set)

P. Clean (Warm-up) 2×5 @ 45lbs, 1×5@ 95, 1×3 @ 125bs, 1×2 @ 155lbs

P. Clean (Working Set) 5×3 @ 185 lbs (Got the 1^st set, missed the last rep in the 2^nd set)

OK, I’m happy I got the 300lb squat PR but I wasn’t thrilled that I didn’t get the 3x5 completed. I knew I could lift 300 for one without too much difficulty already but I was just really tired from the activities of the long weekend so I didn’t have the energy I should have had. I know I can complete the 3x5 @ 300. The same holds true for the power cleans. I was just so tired after the squats that I didn’t have that explosive lift required. It’s alright though – I’ll give this another shot on Thursday/Friday and then see where I want to go from here.

Oh, I spent WAY TOO MUCH TIME at the top of the squat between reps so that tired me out a bit faster than was necessary.

Post edited 9:16 am – August 11, 2010 by Kurt

Strength Workout A – Tuesday, August 10, 2010 (session 1 of 24)

Squats (Warm-up) 2×5 @ 45lbs, 1×5 @ 90lbs, 1×3 @ 140lbs, 1×2 @ 185lbs

Squats (Working Set) 3×5 @ 235lbs

B Press (Warm-up) 2×5 @ 45lbs, 1×5 @ 65lbs, 1×3 @ 90lbs, 1×2 @ 115lbs

B Press (Working Set) 3×5 @ 130lbs

Deadlift (Warm-up) 1×5 @ 105lbs, 1×3 @ 160lbs, 1×2 @ 225lbs

Deadlift (Working Set) 1×5 @270 lbs

First lifting in a little over a week and it was hard getting back into it. The first set of squats felt really heavy then it felt much better after the 2^nd and 3^rd set. The bench press was fine and the deadlifts were fine as well.

My diet was spot on clean for day one but I can’t say the same for the sleep. Both Leya and I had terrible sleep and we woke up late this morning.

Post edited 9:11 am – August 12, 2010 by Kurt

August 10th, 2010 “Power Cindy”

1 Power Clean – 135/95lb

1 Round of Cindy

2 Power Cleans

1 Round of Cindy

and so it goes for 15 minutes, adding one Power Clean each round.

*Compare to 100421.

Post # of Cindy rounds to comments.

1st regular CFR wod in over two months and even longer than that for any pullups and pushups. I used 155lbs for the cleans and managed 5+4. I would have liked to get 6 rounds even but my lungs were not playing ball.

I'd like to workout 4 times a week so I'm going to space out my strength training a bit BUT I'll always take a day off before strength day. Next up is workout B on Friday.

I think I'll eventually get some more overhead work into the mix as my shoulders need strengthening in a big way.

I always have 4-5 minutes between sets on squats, shoulder press and bench press, 3-4 minutes between for power cleans and with the deadlift I only do one working set.  When I was near my max I needed 6 minutes between on my squats.

Post edited 2:22 pm – August 18, 2010 by Kurt

Since the supertotal is next Monday and I haven't done much in the way of lifting over the last couple of weeks, I decided I needed to put some heavier weight on the bar to see what my starting numbers will be PLUS I needed to get my CNS used to the weight again. I am always surprised how heavy things feel even after taking a week or two off.

I pretty much followed a standard warmup for squats but I worked in a couple of lifts closer to my max than you would during a SS set. My last two lifts were 295lbs and 305lbs. 305 was a PR by 5lbs and while it was heavy I wasn't close to failure.

I had a similar stategy for the bench press but I did a higher volume at lighter weights to warm up my shoulder. I then did 3 reps at 135lbs, 1 rep at 155lbs and one at 175lbs. 175lbs was a PR by 5 pounds. Jeff said my technique looked good and I think I can get to 190lbs.

I tried some rack jerks and man that does NOT feel all that good. I'm constantly scared of hurting myself and because of that I can't really generate much explosive power and of course get under the bar. the same held true for the snatch practice – my form is kind of busted so I'm not expecting much out of the snatch/c&j portion of the supertotal.

I'm thinking my starting numbers will be:

125lb power snatch

155lb clean and jerk

300lb squat

175lb bench press

350lb deadlift

After that I'll see how everything feels but I'm not going to push the overhead work very hard.

Post edited 11:00 am – August 24, 2010 by Kurt
Post edited 11:02 am – August 24, 2010 by Kurt
Post edited 11:03 am – August 24, 2010 by Kurt

135 lb power snatch

165 lb clean and jerk (PR)

315 lb squat (PR)

180 lb bench press (PR)

395 lb deadlift (PR)

Total = 1190lbs

The supertotal was one of the most fun events I’ve had the pleasure of attending at CFR. The sheer number of PR’s aside every single person there pushed, grunted and strained themselves to the limit in all the movements. If I’m going to single anyone out for an especially outstanding effort I’ll have to mention Brian B (dude is so strong), April (her deadlift PR was outstanding) then of course there was HCA lifting insane amounts of weight and on and on. There was obviously a lot more stand out performances last night but it was really hard to watch everyone.

How did I do…..well, I did manage four personal records but I would say that I’m really proud of my squat and deadlift PR. The reason I’m not ecstatic about the other lifts was that I’m not working with a left arm that is 100%. It put a cap on my snatch, clean and jerk and the  bench press. That being said I did do better than I thought but I can hardly wait until I get things fixed up surgically then I don’t have to worry every time I throw weight over my head.

The C&J was a great example in that it wasn’t really heavy but I was so worried about doing some damage I wouldn’t get low enough to get a strict lock out on my arms. I finally got it after three attempts and some coaching by Aaron. I think I could have put 200+ overhead and I know I’ll eventually get it. The same technique issue plagued my snatch but that too will come and I fully expect to be able to throw 165-170lbs overhead as well. Explosive power and speed with no hesitation is what is required.

The bench was a mixed bag. I had no issue with 175lbs, managed 180lb and failed at 185. I think it’s because my grip was wider than I’m used to but I need to get a lot stronger in this area. I mean every guy beat my ass in that one and not just by a couple of pounds. We’re talking 30+ for the closest all the way to big John, Harlan and Christian benching 100+ more than me.

I was pretty happy with the squat as I got 315 on the 1^st lift and then said that was enough. I may have been able to eek out another 5-10lbs but I didn’t see the point as I was essentially at my max for that night. I did not expect to hit 395 for the deadlift. I had faint hopes of 375 but I decided to just try it. The worst that can happen is that it doesn’t’ go up. Well it did and so I’m going to have to revise my goals as I had a 400lb deadlift by the end of the year. If I can’t make 5 pounds in 4-1/2 months there’s a problem.

I’m taking today and tomorrow off then starting a fresh new SS program from week one with my new numbers.

Post edited 10:02 am – August 27, 2010 by Kurt
Post edited 10:04 am – August 27, 2010 by Kurt

Workout A, August 26, 2010 (Session #1 of #24)

SWU 2x5 @45, 1x5 @90, 1x3 @135, 1x2 @180 / Squat (Working) 3x5 @225

BWU 2x5 @45, 1x5 @65, 1x3 @90, 1x2 @115 / Bench (Working) 3x5 @130

DWU 2x5 @120, 1x3 @180, 1x2 @255 / Deadlift (Working) 1x5 @300

It felt good to start lifting again after being sporadic over the past 2-3 weeks. I was still feeling the effects of the supertotal on Monday as my energy levels were still way down. I'm feeling much better this morning and with Friday off and golfing on Saturday I should be feeling pretty good on Sunday.

I did about 20 ring dips at the end in sets of 3's, 2s and singles. Aaron suggested I take out the Bench and replace it with ring dips so I'm going to try that. I'll keep the shoulder press in there of course. I'll throw in some deadhang pullups provided there is no pain and see how this goes as well.