24 Aug 2012

Today, really hurt on the conditioning workout. Yesterday I had to replace the rowing with running and I did it with my Vibram Five Fingers (mistake!!!). I haven't used them in a little bit because the roads I run out here have too many rocks and crap. Well, this destroyed my heels and bruised the shit out of them. (yeah I know I am probably just being a pussy!!! but it definitely affected my conditioning workout today) Anyway, enough of my bitching. Here is today's results.

OLYMPIC

A. ) Power Snatch was completed at the Reps and Sets Rx'd.
Worked up to 140LBs/ 63.63KG. This was better than last time as last time I only
got this much on the last set where as this time I did it the last 4 sets. I didn't want to
go higher as it would of affected by form too much.

B.) Jerk was completed at Reps and Sets Rx'd
Worked up to 215LBS/97.72KG (Almost to 100KG)  10 lbs higher than last time, happy!!!

C.) PC From the Blocks
Worked up to 200LBS/90.90KG (5 LBS higher than last time, did this on last 2 sets)

CONDITIONING:

A.) Completed the Tabata doing sled pulls as I don't have a prowler right now.
Got around 350 Meters.

B.) Completed in 13:19 (very pissed with time, runs really sucked and I let it get to me more than I should have, slowing me down) Shut up Greg, Stop being a Bitch!!! yeah I know!!! I know I can get that sub-10.

23 August 2012

Today was another good day and interesting as well to try and learn pacing for myself.

CONDITIONING:

Completed the 3 Min AMRAP all three times with Rx Rest

Burpee Pull-ups
DB Ground to Shoulder (75LBS/34.09KG) didn't have stones
20M Shuttle (was probably more like 25 to 30 M)

1st AMRAP: 2 + 4 BP
2nd AMRAP  2 + 2 DB G to S
3rd AMRAP 2 + 10 M

Some very misinformed manager decided they needed to put the Rowing machine back in the Conex because apparently no one was using it. Umm, I use it every damn day thank you!!! So, while I fight this fight I replaced Rowing with Running

800 M Runs (learning pacing)

Run 1: 3:21
Run 2: 3:09
Run 3: 3:09 (upset wanted under three)
It kinda sucks running on gravel in Five fingers though! Feet are pretty bruised after this.sd

22 Aug 2012

Pretty good day today, Snatches are definitely starting to feel better and lighter. My technique is really starting to get a lot better helping my strength gains. Also, Triple Unders, Holy Crap!

STRENGTH/POWER

A.) Clean Pull, completed the Rx % with Rx Sets and Reps + PU work in rest
% = 190 LBS/86.36KG       +   10PU, 8, 7,6

B.) Sn Pull Completed at Rx % with Rx Sets and Reps + Rg DP work in rest
% = 130 LBS/59.09KG       +  12, 11, 10, 8

D.) Deadlift Completed at Rx % with Rx Sets and Reps
% = 335LBS/152.27 
It was definitely nice to have chalk today as I haven't had with last few work sets of DL. Kept good grip the whole time.

CONDITIONING:

Completed all the Intervals of  Rowing averaging 170 Meters
then completed HSPU = 19 strict
then Bur over BJ 30 inch = 18

SKILLS
Completed the work for Triple Unders (haha, only 3, really sucky!!! first time trying!)
Completed the EMOM for Butterfly
15, 13, 10, 10, 8, 10, 8


I felt pretty good today but on the Butterfly my left shoulder blade started to bug me too much on those last sets, felt I should of been able to get more.

21 Aug 2012

Hell yeah baby, gained another 5 Pounds in 3 Rep Snatch, 10 in Push Jerk and 10 in Pwr Cl from BL.

OLYMPIC

Completed all of the following in the Rx Sets and Reps

A.) Snatch
Worked up to 155LBS/70.45KG, five above previous and only five below last tested 1RM

B.) Push Jerk
Worked up to 200 LBS/90.90KG, 10LBS above previous

C.)Pwr Cl from BL
Worked up to 195LBS/88.63KG, 10 LBS above previous.

CONDITIONING

Completed the 5K  Walk with Rx weight on Vest and Plate
Time: 49:59 (HOLY CRAP this sucked!!! My thumbs were numb at the end hahaha!!!!)

20 Aug 2012

This strength period is really starting to put Smiles on my face. I am starting to see gain on all of my lifts. Should be awesome to see where it all is at the end of this period.

STRENGTH/POWER

A.) Completed the FS @ % Rx and at Rx Sets and Reps
% = 205 LBS/93.18KG

B.) Completed the OHS @ % RX and Rx Sets and Reps
% = 165LBS/75KG

C.) Completed the Strict Prs @ % Rx and Rx Sets and Reps
% = 135 LBS/61.36KG

SKILLS

Completed the skills works outs. I have to replace the rope climbs with 15 Pull Ups, didn't have a rope to climb. However, completed everything else as Rx. I am starting to get better balance on my Handstand Walks which is great since I have worked a lot on this.

18 Aug 2012

Well before I give the numbers I do have to say - FU%K Wall Walks - Holy crap they destroyed me. I have did them before and well struggled but never have I did the amount of them I did today. Man, I hadn't felt that destroyed in a while.

OLYMPIC

A.) Completed the Snatch with recommended S & R.
Worked up to 150 LBS/68.18. I was pretty ecstatic about this one considering I 1RM'd at 160LBS/72.72KG. I have been working hard on form and getting under the bar quickly especially with higher weights. I am definitely excited to see where I will be able to get by the end of this period.

B.) Completed the Sp Jerk with recommended S & R
Worked up to 215LBS/97.72KG. This is 20 LBS more than what I got on Tuesday of this week. Hell Yeah!!!!

C.) Completed the Cl from the Blocks
Worked up to 200 LBS/90.90KG. This is 15 LBS more than what I got last time.

CONDITIONING:

Now for hell,

Completed the Rounds for time of
Toes to Bar (Did these ones strict, no kipping, maybe a bad choice haha!!!)
Wall Walks
Time: 24:57 (not happy with the time at all, but wall walks seem to be a big weakness)

Did not have a place to hang Rings and do MU where I would still be able to do Wall Walks and T to B so I went ahead and did a 30 MU for time:

Time: 13:13 (pissed at this time considering I was at 27 Reps at 8:15, not sure what happened but just couldn't lock out at top after this, mental fuck!!!)

17 Aug 2012

Well, today I felt pretty good and nervous. I don't do Bench Press to often and seeing it on the schedule the day before allowed be to find a 1RM yesterday and I didn't like it. Well, I don't like any of my 1RM's really cause I always want more haha! Anyway, here is today's numbers.

STRENGTH

A.) Completed the Back Squat @ Rx % & Rx S & R
% = 250LB/113.63. Last Set hurt a bit more than last time, might of needed to take a little more rest.

B.) Completed the S - Pulls @ Rx % & Rx S & R
% = 130 LBS/59.09KG. Was really feeling a lot stronger on these than usual and made sure to keep good form.

C.) Completed the BP @ Rx % & Rx S & R.
% =190LB/86.36KG. I did a lot better on this then expected. For a while my left shoulder has given me pain when doing this movement, but it felt pretty warmed up and loose today with no pain.

SKILL

Completed the HS Walk AMRAP

I got 225 Feet/approximately 70 Meters. I will need to practice this more.

16 Aug 2012

Felt good today because of good sleep the night before. Luckily attacks have been rather quiet the last few days.

OLYMPIC

Completed the Cl with Rx Sets and Reps
Worked up to 215 LBS/97.72KG - definitely felt good with that considering just a couple months ago I couldn't even clean this once.

Completed the Push Jerk with Rx Sets and Reps
Worked up to 190 LB/86.36KG

Completed the S - Off Blocsk. Block was more off rack though cause I didn't have any blocks to stack which meant it was more around mid thigh then just above knee. Definitely harder!!! Wow!
Worked up to 125LB/56.81KG.

CONDITIONING

Could only complete the Run part of this because of time constraints.

R1: 1:25
R2: 1:25
R3: 1:23
R4: 1:27
R5: 1:31
R6: 1:29

Should be a fun 10 week period and am really looking forward to see the gains at the end of it.

14 Aug 2012

Greg Hayes

Not sure what it was today but my energy was horrible and shoulders felt really tight. Tried to loosen then up but didn't help much

STRENGTH

Power Snatch Worked up to 140LB/63.63KG (pretty good for me considering my 1RM was 160LB/72.72KG last time. Definitely feel like I am getting stronger on this movement.

Split Jerk Worked up to 195LB/88.63KG. I felt pretty smashed after doing these though. Shoulder felt pretty tight again.

Power Clean off the racks worked up to 185LB/84.09KG. Was not looking forward to the Conditioning after this.

SKILLS

 

Completed the skills work with no problem, love MU's

CONDITIONING

 

Completed the Hang Power Cleans at 80KG and 2 100 LB plates stacked together to add difficulty to the HSPU. I had to drop the weight on the Hang PC because of my shoulders. I kipped on every HSPU because I need practice on kipping as it is a weakness of mine for HSPU. Time was a horrible 19:57 (aarrgghhh). My shoulders felt wrecked today which I feel slowed me down and a lack of sleep. Someday soon enough I will catch up in strength though, great job everyone!!

15 Aug 2012

Well, here we go with the OHS again, my favorite movement (sarcasm) Although it is not my least favorite. I probably don't favor it as much because it kicks my ass, but that's a good thing.

STRENGTH:

Completed OHS at the Rx % and Rx Reps and Sets
No failures, although the last set stumbled back a little but kept the weight up and
finished the reps. Felt good that I was able to complete this again the Rx %, felt a little
better than last week. % = 165LB/75KG

Completed the CL-PL at the Rx % and Rx Sets and Reps.
I was able to do this fine, just worked on speed of the hips and trying to get as high as possible without pulling too much with elbows bent. % = 190 LBS/86.36KG

Completed the DL at Rx % and Rx S & R.
Not much of a problem here, felt good with this just like last week. However, the bar felt a little slick. Couldn't find the chalk in the gym today which affected grip a little. Completed with good form though, without curling back. % = 335LB/152.27KG

CONDITIONING

Completed the Rounds as RX

Swings
Chin-Ups
DU

Time: 12:57

Took a little longer than wanted to cause I had to use a fat bar pull-up bar that spins a little. Forced me to come off the bar and re-grip more than I wanted to. Oh well!!

Overall I felt good about today's effort and am really liking this strength period.

13 Aug 2012

Today I felt a lot better as I was recovered from last week and I finally got a good night sleep last night. I felt a bit stronger on the Strength Sets for this week as compared to them last week. Hopefully that is how it should be, haha! Anyway here is the training results.

OLYMPIC
Completed all of the recommended sets for recommended reps on the High Hang Snatch. I felt good on them and they definitely kicked my butt. It feels completely different then coming off the ground or from the knee and forces you to try and be even quicker, which is good.
Starting Weight: 65LB/29.54KG
Ending Weight 130LB/59.09KG

Attempted at set at 135LB/61.36KG, but failed the 2nd rep.

STRENGTH

Completed the Sets and Reps for Rx % on FS
% = 205LBS/93.18KG
I felt better today then the times last week, a little stronger!!

Completed the Rx Sets and Reps for Rx % on Strict P
% = 135LBS/61.36KG
Felt good at this weight. Believe that by 1RM should of been higher. oh well!!

CONDITIONING:

RUN
Power Snatch
Bar Facing Burpees
RUN

Round 1: 5:55
Round 2: 5:46
Round 3: 5:49

Wasn't really satisfied with my times, the PS slowed me down a little plus mentally I needed to be stronger. Feel I should be getting under 5 on this.

11 Aug 2012

OLYMPIC

Completed the Rep Scheme for Power Clean & Jerk (did not do as well as I wanted)
Starting Weight 135 LB/61.36 KG
Ending Weight 205 LB/93.18 KG (Failed 2nd rep, pissed!!!!)

STRENGTH

Completed the Back Squat @ Rx % and Rep.
% = 250LB/113.63KG

CONDITIONING
Completed the Rowing Scheme and the PU, TtB, HSPU in Rx Time.

Time 1: 3:51
Time 2: 6:20
Time 3: 3:50
Time 4: 6:29


I felt fairly weak today and I tried to push through everything but my sleep the last week has been horrific from weather and mortar attacks. Very happy that I will have a rest day tomorrow!

10 Aug 2012

Man, I am tired. Really a mixture of lack of sleep, training, work and the fact these asshole insurgents here want to try and mortar us everyday, aaarrrggghhhh!!!!!!! Anyway, I now I have vented. Here is my training results for the day.

OLYMPIC
Completed the Power Snatch, however felt like I would get up to 145LBS/65.90KG however
I was only able to get up to 135LB/61.36KG. Felt pretty tired on it.
Starting Weight: 95LB/43.18KG
Last 3 Sets: 135LB/61.36KG

STRENGTH
A.) Completed the OHS @ %. I was very happy about this as I could not complete it
at the Rx % just a couple days ago. But, my wrist felt a lot better today then the other day.
% Weight = 165LB/75KG

B.) Completed the FS @ % RX. Felt pretty good about these, as always the last 2 sets hurt a bit but was able to complete
% Weight = 205LB/93.18KG

Conditioning:
Box Jumps 30"
Cal Row
Burpee Pull-UPs
Thrusters
KB Snatch
Box Jumps 30" (stupid self forgot my rope so replaced with more box jumps, same reps as 1st set)

Completed Time: 14:29

09 Aug 2012

CONDITIONING:

Completed the running scheme with the rests indicated.

Times:

800 M
Time 1: 3:17
Time 2: 3:02

400 M
Time 1: 1:21
Time 2: 1:23
Time 3: 1:25
Time 4: 1:23

200 M
Time 1: 34:47
Time 2: 34:87
Time 3: 34:48
Time 4: 32:87

then completed

32 PU
10 DB Gr to Sh (70 LB)
24 PU
10 Brp PU
16 PU
10 Wall Climb
8 PU
10 Over B Jumps 30"

Time: 13:25

08 Aug 2012

OLYMPIC

Push/Power Jerk
Completed the Rep/Set Scheme working up in weights
Starting Weight: 135LB/63.18KG
Ending Weight: 215LB/97.72

STRENGTH

Back Squat
Completed the 4 of 5 80%
80% is 250 LB/113.63KG

-Felt good with this taking about a minute and a half to 2  minute break.

SKILL
Completed the Skill of
MU and HSPU
-Stacked on top of each other to add diffficulty.

STRENGTH 2:
Deadlift 4 of 5 @ 80%
80% = 335LB/152.27KG

All sets good, felt really well on this one.

07 Aug 2012

OLYMPIC

Completed the 2 Cl + 1 CP with prescribed sets and working weights.

Started 135 LBS/61.36KG
Finished at 205 LBS/93.18 KG

STRENGTH

Attempted to Complete the 4 of 5 for OHS @ 80%
80% = 165/75 KG

I tweaked by right wrist on the CL's and did could not keep the weight up long enough to complete the rep scheme. I had to lower it to 135 LB/61.36KG in order to keep the weight. Hopefully when it comes up again I will be able to complete it.ompleted the

CONDITIONING

Completed the 3 sets of
Squat Clean @ 135LB/61.36KG
Burpees
Seconds on Rower
Times: 56 seconds, 52 seconds, 47 seconds

Completed the 3 sets of
KB Russian Swings @ 88 LBS/40KG
Box Jumps 30"
Seconds Rower
Times: 39 seconds, 33 seconds, 38 seconds

Completed the Rower of 3 sets

Calories as follows: 19, 19, 18

06 Aug 2012

OLYMPIC

Completed the Snatch Deadlift pause to a Snatch
Started at 95 LB/43.18KG up to 145 LB/65.90KG

STRENGTH

Completed the 4 of 5 @ 80% of FS
80% = 205 LBS/93.18

All Sets completed, rested about 2 minutes between each set. Last set was definitely hard but was completed successfully.


Completed the 4 ot 5 @ 80% of SP
80% = 135LBS/61.36

All sets completed successful, felt pretty good with it.

CONDITIONING

Completed the Row and Wall Ball Combo in 11:50 (sucky!!!)

Completed the Shuttle Run + Burpee Combo in 5:01.
(Running on uneven gravel really sucks!!)

04 Aug 2012

TESTING

Achieved a OHS 1 RM of 205 LBS/93.18KG
-  Ties my previous 1 RM. Man this one hurt, but I got it.

Achieved a FS 1 RM  of 255 LBS (succKKKyyyy!!!
- 10 LBS below my previous 1 RM (I think I can get more but wasted too much energy trying to get 275 LBS)

CONDITIONING
Round sfor Time
250 Row
KBS 70 LBS
Time: 4:47

Round for Time
GHD Sit-ups
Wall Balls
Burpees
Time: 4:44 (hated this time, shoulder felt pretty bummed on Burpees slowing me down.

Took the last part of conditioning off as my right shoulder felt like it was tweaked a little.

03 Aug 2012

TESTING

Achieved a 1RM of 230 LBS/104.54KG on my Jerk

-   This is a new PR, hell yeah!!!!!

SKILL
4 Sets of
Pistols
HSPU
Box Jumps
MU
completed the Skill is 11:09

CONDITIONING
Rounds for Time of
800 Run
Chest to Bar Pull-Ups
Swings 70 LB/31.81KG

Time: 19:16

02 Aug 2012

TESTING

Achieved a 1 RM of 160 on the Snatch
- Ties my 1 RM record

Achieved a 1 RM of 235 LBS/106 KG on the Clean
- Ties my 1 RM Record. I tried 240 twice, and both times was about an inch from locking the elbows out but just could not keep it at the bottom of squat. I'll get it though.

CONDITIONING

Completed the 3 Rounds each for time of

25M Sled Pull (110 LBS/50 KG)
25M Object Carry (55 LB Plate/25KG)
 -with the recommended amount of sets plus the 100

Round 1: 12:57
Round 2: 12:25
Round 3: 12:32

Then completed a 2000 Meter row after 10 minute rest. (hell yeah, finally got a rower had to jump on it).

Time: 7:55

01 Aug 2012

Completed all three of the 10 M AMRAP

First AMRAP

Completed 5 Rounds plus 5 Burpees

Second AMRAP

Completed 4 Rounds plus 10 Burpee Pull-Ups

Third AMRAP

Completed 3 Rounds + 2 Lunges

****Could not get the 100 LB DB Ground to Overhead, had to use 80 LB DB each /36.36KG

31 July 2012

TESTING

Achieved a 1 RM on deadlift of 420 LB/190.90KG.

- about 10 pounds under my previous 1 RM. I attempted 235 but just missed it and took all the energy out from doing it.

SKILL

Completed the EMOM 15 for
MU
HSPU
Pistols
    -   I felt good about this one completing everything withing Rx time.

CONDITIONING

Completed all of the sets of max effort as follows
Ground to Overhead 70 LB
Burpee over Box Jump
SDHP @ 70 LBS (didn't have a rower yet.)

Set 1: 9, 7, 12
Set 2: 13, 7, 13
Set 3: 12, 6, 14
Set 4: 12, 7 , 12

30 July 2012

I have been too busy to catch everything up on the blog so I am going to start with the testing phase and then get into the new 10 week period phase.

This is for 30 July 2012

TESTING

Achieved a 1 RM of Back Squat at 310 LBS/140.90 KG
- is actually 5 pounds below my previous 1 RM. I felt pretty tired today from lack of sleep.

Achieved a 1 RM of Strict press at 170 LBS/77.27
- attempted to get 180 LBS/81.81 KG but couldn't quite get it. I tried 175 after that but felt too much energy taken from 180. I believe if I tried 175 first I would have got it.

CONDITIONING

Completed the set of
Wall Ball
Ring Dips
Swings (70LB)
x 2 DU
400 M Run

Time: 15:38. I felt horrible at this time as I had completed the first 2 rounds in about 7:30 but cramped up pretty bad in the third round slowing me down. I do feel as though my METCON's are really starting to come along and will only get even better training at this altitude.

Completed Skill work of Handstand Walking.

18 July 2012

SPEED STRENGTH:

A.) Completed the Front Squats for sets and rest prescribed. @ 185 LBS/84.09

B.) Completed LINDA (man, she is a bitch)
Time: 30:34 (horrible time) felt weak on Bench Press as my shoulder is still trying to recover from slightly spraining it.

C.) Completed SQT @ 155 lBS/70.45KG
Round 1: 12
Round 2: 11
Round 3: 9

Ran out of time, could not complete the last workout, aarrgghhhh!!!!

17 July 2012

when I looked at today's scheduled Training, I thought wow this should be fun.!!!

OLYMPIC

A.)
Completed the Snatch + OHS in the recommended rest and sets at 130 LBS/59.09KG

B.)
Completed the Hang PC @ 190LB/86.36KG + Push Jerk @ 180LB/81.81KG. Was done with the prescribed sets and rest. NO Fails!!

STRENGTH

C.) Completed the Seated Dumbbell Press and GHR with recommended sets and rest time.

SKILL

D.) Completed the skill work of DU and Pistols. I had to use a resistance band for pistols as I am still working on mastering this movement.

E.) Completed this skill of Freestand HS + CTB Pull-ups with no difficulty. Have been working diligently on handstand walks and handstands.



F.) Completed the 400 M run with Pull-ups as replacement for rope climbs (no rope!!!) Averaged about 13 pull-ups per round.

G.)Completed these sets of swings, burpees and double unders moving as fast as possible.

Round 1: 1:20
Round 2: 1:04
Round 3: 1:15
Round 4: 1:14
Round 5: 1:12

16 July 2012

I apologize as it's been a while since I have posted to the Blog. I've been busy with deployment work, school work and training. I'll just be posting the training that I did over the last couple weeks with just short desccriptions.

A.)
Back Squat 3 rep - completed all of this. with no fails @ 265 LBS/120.45KG

B.)
Completed each set with the recommended rest
Snatch Pulls were 145 LBS/65.90 KG
Snatch Balance was 120 LBS/54.54 KG

C.)
Completed the Chipper in 18:49, felt pretty good about that time. I tried to not stop
for most of the time. Burpees felt a lot better then I thought they would.


Ran out of time in the gym to complete the 2nd METCON workout. Therefore completed 10 Squat Clean Thrusters at 185LBS/84.09KG

14 July 2012

Today I actually felt like myself again after being here for 2 weeks. I felt pretty rested and I could finally breath again. Thank God!!! The last couple weeks have really sucked getting acclimated to the altitude and dry weather. However, it was the first day today in about a week where I didn't get woke up by mortar attacks. I hope it stay stays that way!!

Well here's the training:

TRAINING:

Strength:

A.) Completed the Front Squats at the Rep Scheme and percentages prescribed. Felt pretty good and last few sets were a little slower then the first 2 but still felt good with it. Percentages might be a little different now considering I haven't did any 1 Rep Max stuff in a little while.

OLYMPIC

B.) Hell yeah is all I have to say. Felt really good on the Hang snatches yesterday and felt really well today. Up until today the best Heavy snatch I have been able to get doing RAW is 155 LBS. Sucky!!! However, I finally broke that today and got 160LBS/72.72KG.  I feel as though I will be able to get more and more by simply taking time a few times away besides the regular training to work more on technique and getting under the bar quickly and down in a full squat!!! I will be working on this more diligently!

C.) Didn't break a PR on this one, but did tie my PR at 225 for C&J. Felt really good with this as when I got here I was having a hard time getting just a clean at 190 (couldn't breath and muscles were not as use to the little oxygen) So, I take this as a sign that my body is finally adjusting and I should hopefully start seeing gains quickly. Can't wait to get back to California after this and then see if I see some bigger increases.

CONDITIONING:

This was  no joke and neither was the rest I needed to take in order to make sure my time were close together. I did not have a prowler so I did sled pulls replacing the prowler and I had not Airdyne or Rower so I replaced it with 100 Double Unders.

Round 1: 4:18
Round 2: 4:41 (rest 5)
Round 3: 4:21 (rest 7:30)
Round 4: 4:33 (rest 7:30)
Round 5: 4:53 (rest 8) (this last round really sucked!!!)


Diet has been the same as usual. I try to drink a good amount of water around 90-100 oz a day while also drinking about 2 8 oz cups of coffee a day. I stick to as lean as meat as possible, a little hard out here but have been doing alright. Mainly Chicken, Steak, Beef Kabobs, Chicken Kabobs and Salmon and Trout a couple times a week. Luckily I am able to load up on vegetables every meal from the salad bar and I have a mixture of nuts and seeds in the trail mix for snacks. I am currently Taking Syntha-6 Protein, True Mass Protein, Cell Mass Recovery and Amino X all from BSN as supplements right now. They are not too bad but will be looking to replace the True Mass with a cleaner protein and hopefully the Syntha-6 as well.

13 July 2012

I always love days with Deadlift's and today was a good one compared to the week prior. I slept a bit crappy again as I woke up to the stupid incoming mortars, wish those a-holes!! would just die. Anyway here goes the training for today.

OLYMPIC:

A.) Completed all the sets at the recommended percentages resting around 90 seconds between sets. I felt stronger today then I did last week with the cleans. I am starting to finally acclimate and get my lungs under me up here. 1st 3 sets were at 175LB/79.54KG and last 2 sets completed at 185LBS/84.09KG.

B.) Felt stronger today on Snatches then I did last week too, again seems to be a good sign. Completed all sets with the recommended percentages. First 3 sets completed at 100LB/45.45Kg and last 2 sets completed at 110LB/50KG.

STRENGTH:

I have to say something here just cause I was excited to do this. I finally beat Brendan on something, haha!! Only excited because he is a beast and pretty much kicks my ass on everything!!!

C.) Completed the Deadlift Scheme as recommended
Starting Weight: 265LB/120.45KG
Ending Weight: 395 LB/179.54KG
Felt pretty smashed at the end, attempted 405 but was pretty worn, I love deadlifts!!

D.) Completed the Sn Grip PP + 1 OHS as recommended.
Completed first 2 sets at 115LB/52.27KG
Completed last set at 125LB/56.81KG.
tried to control the bar as well as possible, keeping knees out on the push. Didn't feel any discomfort or pain in the knees.

CONDITIONING:

E.) I do not have a rower or Airdyne so I went for a 10 minute run trying to complete 2.75KG keeping the penalty as before but ratio of 1 for every 5meters short. I got 2.4 KG, sucked!!!! I know I can get 2.75, give another 2 weeks here and I should. Completed the penalty of 110, sucked balls!!!!

F.) Completed Handstand Walk Skill with shortest walk being like 2 feet and longest walk being around 10 Meters. Still working on consistency with these, but am a lot better than I use to be.

Overall, I am trying to get sleep but it has been a little interrupted the last couple days which has made me a bit more tired than usual. Attacks should calm down allowing for more sleep so no worries!

My Diet has been on the same regimen and I feel fairly well with it. I have energy and body feels pretty good. My wife is sending me a couple pounds of Almonds and some cleaner Protein than the True Mass stuff they have here. Hopefully it gets here soon and I can start using that.

12 July 2012

Felt alright today, but it was the second day in a row that incoming mortars killed my sleep. Oh well, could be worse, much worse!! As I said though I felt pretty good with the training today until I got to the last METCON, man what a freaking killer!!!

TRAINING:

Skill 1:
Could not complete this at the Rep Scheme suggested. Finished first five rounds at 3 Reps each for MU with no failures. Then had to complete last 5 with 2 reps no failures. I wanted to do them all with stringing them together and not breaking them up. If I failed a rep I would stop and then wait til the minute began again. One of the things I am working on ON MU is to string them together without missing on one and not having to break them up so that's what I did.

Strength:
Completed this one but not to the ability that I was hoping to. I think I was a little more taxed from Skill one and hurt me a little on this. Completed at following rep scheme
12 with Overhand Pull
9 with Overhand Pull
7 with Underhand Pull (hate this grip on a straight bar)
6 with Twisted Hand Pull.
*As stated before, thought I would be able to get into Double Digits on all of them. but was not the case today.

Skill2:
Completed this Skill, still working on getting better on my Pistols. But they are coming along, starting to get good range of motion on right leg as my knee has given be problems with this leg and movement in the past. Agility exercises are starting to help. Handstand holding wasn't bad, I have always liked doing this movement.

Conditioning:
I did not have a rower for this one so I replaced it with MAX rep Double Unders.
Completed this as follows
53 Push-Ups (horrible!!!)
7 1/2 reps prowler push (150 Meters-ish)
110 Double Unders
7 Reps prowler Push (140 Meters-ish)
35 Push-Ups (even worse!!) not sure why push-ups were so horrible today. Consistently got in the 70's in 2 minutes when I was in the Army. But, then again I was completely fresh then. haha!!

2nd Metcon of the day
*This was the killer. Thought it was going to suck, but man it really blew!!! 200 Meter Farmers Carry even at just 53 LB started to kill my grip like crazy. I think this hurt me in the beginning on my KB Clean and Jerk's as it seemed to take way to long to finish the first rep scheme.  Double Unders were fine as I think I am starting to get where it's pretty much a muscle memory with this and more about the mental aspect. Unfortunately, I do not have a 20 LB Wall ball right now so substituted the finisher with 50 Thrusters with 20 LB/9.09KG Dumbbells each hand.  Completed time: 21:18. Was hoping in the beginning for 16 Minutes, harder then I thought it would be.

My diet has been the same as usual. Coffee, Water, Eggs, Lean Meats (when served, try to healthiest there is in the chow hall) Plenty of Vegetables and some Fruits. I have also been taking  Syntha-6, Amino-X, Cell-Mass and True-Mass. Started reading a book on eating for your blood type and it seems pretty informative. I am Type O which basically says comes from the first human ancestors and hints at eating as a hunter-gatherer (go figure huh!) But, it goes into even more detail about which types of meats, veggies, fruits, spices and such are the best for my blood type and which ones are not. It's fairly interesting. If any of you are interested check it out. Its written by Dr. Peter J. D'adamo, eating for your blood type.

11 July 2012

Shoulder feels a little better today after feeling as though I tweaked it yesterday. Looking forward to squats as it's not the best movement of mine. Wish I had a 400 pound squat but still stuck at 315 at least last time I went for 1RM, shitttaayy!!! Well, here it is.

SPEED/STRENGTH

A.) Completed all sets within the time frame given. Completed at 265 LBS/120.45 KG. The last 2 sets definitely could feel it more and the 2nd rep kicked my butt. Still, I focused on getting up as quick as possible and trying to increase speed as I know this will be key to getting a better and heavier back squat. Felt better though then I thought I would at this and hopefully it is a sign of good things to come.

OLYMPIC

B.) Completed the Clean pulls, trying to stay as flat footed as possible.
Completed the first 3 sets at 210LBS/95.45KG
Completed the last 2 sets at 225LBS/102.27KG.
Felt a little weak on these might not have been able to even clean the 225 today from how I felt with the pulls. But, I will take it as I am feeling better than I did the last 2 weeks.

C.) Completed halting clean deadlifts at percentages given only resting 45 seconds in between.
Completed first 2 sets at 200 LBS/90.90
Completed last set at 210 LBS/95.45KG
Worked on moving quickly and efficiently with these movements in order to help gain speed in hips and movement from ground.

CONDITIONING:

I felt pretty good about this. However, had to substitute a couple things. On the 3rd part of this had to substitute stone, hip to shoulder 88 LBS with DB Ground to Shoulder at 50LB DB/22.72. Also, on the last part of this used a stationary bike as I have no rower or airdyne. Tried to stay standing for the whole round with a heavier settting.

First five minutes
4 Rounds plus 5 burpees

Second five minutes
4 Rounds plus 5 Push Ups

Third Five minutes
3 Rounds

Fourth Five minutes
Stationary bike ride at higher setting, 3/4 time standing, 1/4 time sitting.


I am starting to come to terms with not having a rower, haha!!! It bugs be pretty bad about not having it but nothing I can do. When I get home in a couple months I'll definitely be hitting the rower a bit quicker.

I got an alright amount of sleep before this but not as much as I would like. Woke up to incoming mortars through the night but oh well. Nothing I can do about that.

Diet is the same as it has been since I have been there. The layout of how I am eating is the following:


I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!

Routine:
Wake up and take Amino X by BSN and drink some water

Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.

complete Hygine (about 30-40 minutes) between taking Protein and eating meal.

Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.

About  2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.

Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.

About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.

About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)

Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.

10 July 2012

I always look forward to days where we have Snatch and Clean training on the same day. Well, sometimes!! Today I was though. I woke up feeling fairly refreshed and didn't wake up from any mortar attacks so that's good. Here goes the training:

TRAINING

A.)Completed all five sets within time frame and specified percentages of weights. First of the Sets completed at 110 LBS/50KG and then 115LBS/52.27KG.

B.)Completed all sets at specified percentages within time frame. Felt like I might of had a little tweak in the shoulder. But, it is feeling okay right now a little tight but okay! Completed at 170LBS/77.27KG, and then 180 LBS/81.81KG.

GYMNASTIC

C.) Started off doing 4 and 6 for this but was easier than I thought it would be. So after 6 minutes I upped it to 5 and 8 and finished off the minutes at that range of HSPU and TtoB. Felt pretty good with this one and really feel as though my HSPU is getting a lot stronger and feel like I can string out a good amount of Strict ones as well. Toes to Bar have became a strength of mine and I feel as though I wont have a problem with these.

STRENGTH

D.) Completed all sets at prescribed percentages. Felt pretty tough and my forearms were pretty smoked after this though. First percentage completed it at 160 LBS/72.72KG and completed 2nd percentage at 170LBS/77.27KG. I am starting to feel more comfortable with movements above my head my balance is becoming stronger with higher weights.

CONDITIONING:

E.) Don't have a yoke or stones. So, I substituted the Yoke for a 25M 85LB DB Farmers Carry and with no stone I substituted it by tying to 30 lb sand bags together and throwing it over a 7 1/2 foot pull-up bar, talk about dirt flying haha!! Was able to do the Burpee over Box Jumps

Completed 3 rounds, would have did five but was short on time.

Round 1: 2:48
Round 2: 2:35
Round 3: 2:42

My diet routine has been the same as it has been throughout being here. They don't have the best chow hall in the world here. But I try to make sure I am eating leaner meats, and a lot of veggies such as Asparagus, Cucumbers, Tomatoes, Green and Red Peppers, Green Beans and such. Usually have chicken a couple times, fish twice a week and then beef and steak as well. I am also taking Amino-X before workouts, Cell Mass and Syntha-6 after workouts and True Mass in the middle of the day with the 6 hour period I have between the 2nd and 3rd meal. My body seems to be finally adjusting to the change in meals, sleep, work and just a complete environment change. I was a big stressed out through the first week or 2 but am starting to settle in again and doing better.

09 July 2012

Well, I decided to change my schedule up a bit. I have been working out in the morning lately, when I wake up. However, at this time the gym is packed full making it a bit too difficult to finish the training I need to do in turn forcing me to wake up earlier with less sleep so I would have time. However, I have come to find out that the gym after I get off of my shift is fairly empty and I can get in and get out and get enough sleep. So, I have decided to switch to completing the training after work. So, I will basically be posting about a day behind everyone else because I currently work the night shift.

So, here is from 09 July 2012

SLEEP:
I slept fairly well today getting about 8 hours and not waking up too much so I felt fairly refreshed. I was a little tired when going to training after work but not too bad. I feel as though my body will adjust the more I get into this schedule.

TRAINING:
A.) Completed the Front Squats at 185LB/84.09KG. I haven't done a 1 RM on Front Squats in a while so my 70% felt a little light for just 2 reps. But, was able to keep up the speed and complete it within the rest intervals.

B.)
Felt pretty good with this one and was able to get a pretty good pull on the SNATCH Pulls. I have never really did any halting Snatch or Clean Deadlifts before RAW training. But, I am coming to like it and it seems to help with getting the bottom motion under control while also keeping the bar in a straight line. Completed all of the Reps within the rep scheme and time scheme at 140LB/63.36KG

CONDITIONING:
Because I don't have a rower or stones, I replaced the rower with running and the stones with 45 LB Dumbells
Round 1:
17 DB G to S
15 TtB
Round2:
16 Box Jumps
15 Lunge Steps
Round3:
5 Rounds +1 Swing
Round4:
Ran 620 Meters

This one was a good one as the rest seemed to fly by and the AMRAP scheme was just long enough to suck!!! I replaced box jumps with rower and the last round with running! I was disappointed with my T to B as it took about 20 seconds to find my rythym where I am usually pretty good at them.

DIET

 
I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!

                                                                                                

Routine:
Wake up and take Amino X by BSN and drink some water

Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.

complete Hygine (about 30-40 minutes) between taking Protein and eating meal.

Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.

About  2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.

Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.

About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.

About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)

Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.

07 July 2012

I felt pretty good today when I woke up and ready to train. Got to the gym and was able to get most of the training done but was interrupted by an incoming mortar. So, off to the bunkers we all went for about 45 minutes. Definitely impacted me being able to finish two of the Cardio Workouts so I had to come back after work to finish the other 2.


AM
OLYMPIC

A. Worked up to a Heavy Power Snatch of 145LB/75.90, failed at 150LB, thought I should of had it. But, felt better today then I have the last couple of times since arriving here.
B. Worked up to  Heavy Power Clean/Split Jerk of 205 LB/93.1S8 KG. I felt good about this time and since it was Power Clean did not want to attempt a fail, trying to work on technique and Speed.

SPEED SKILL

Completed Snatch Balance with an unloaded bar at 5 reps and completed the scheme with 65 LBS/29.54KG. Tried to work on getting under bar quickly with feet landing in the same place every time.

CONDITIONING.

Because of time constraints I completed the 3rd Metcon first and ended up completing that in 12:16. Cleans started to slow me down a bit on the last round.

PM
Came back in the evening and finished the first Metcon then the 2nd Metcon

1st Metcon finished in 5:20. Time is a little off though as I had about 30 yard run from Bar to the Pull-Up Bar. Pull-up bar in gym was being used had to run outside to use that one. Not sure how much time that added to it. But definitely felt drained.

2nd Metcon waited about 10 minutes after doing the first and completed the 2nd in 9:21. I wasn't too happy about this time but my forearms definitely felt like jello in this one.

Overall a good training day and I was able to get everything that I needed to so that's what is the most important.

SLEEP

I got some pretty good sleep right around 8 hours today and woke up refreshed. I am not use to working out in the evening though after work so my times in the might reflect that a little. But, I need to be prepared for all things that come my way as I am sure it wont be the last time during the time here, or while training for next year.

DIET:


I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!

Routine:
Wake up and take Amino X by BSN and drink some water

Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.

complete Hygine (about 30-40 minutes) between taking Protein and eating meal.

Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.

About  2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.

Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.

About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.

About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)

Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.

06 July 2012

Well, I woke up today and what do you know. I felt a bit refreshed. Didn't have anything to do when I got off work so I went straight to bed and got a good 8 hours of sleep. I hope to be able to keep this same sleeping routine and barring anything happening at work to keep me there longer it should be obtainable. After a day away from OLY Lifts and the way it went two days ago with it I was definitely looking forward to today. Can you believe it, the GAMES are in a week!!! Wish I had faster internet!!!! It should be a great weekend. Can't wait to be a competitor!!!

TRAINING:

A.)
Completed the Four rounds as RX'd. Didn't have to put the bar down or rest longer than the 90 seconds prescribed. I completed this at 155 LBS/70.45KG. This was 70% of my my Jerk. Felt good and didn't have any problems getting under the bar and getting their quick. Thank God!!!

B.)
Before doing RAW I actually would complete this WOD about Once a week when I was following the CrossFit Strength Bias Program. So I had an idea of what I could get on this. This time I got 220 LBS/100KG with taking no more than 2 breaths between Reps. HOLY CRAP those last 8 Reps every one of them hurt like hell!!!! But, was able to knock it out.

C.)
We did something similar to this about a month ago, but with no HSPU. When we did it though the PU was double Reps and so was the Pistols. I was not able to keep up with that one a month ago with the scheme set. However, today I finished all rounds within the prescribed time given. I felt pretty good about that as I have been working fairly diligently on my Pistols during my WARM-UP'S every single day.

D.)
I don't have a rower out here which really sucks!! So, I subbed the 500 M Row with 250 DU. As you might know if you read before, I don't like running! I am not bad at it from running way too much during my military days. But, I don't like it. However, I am appreciating it more in the training as I know I need to keep it up in order to keep the skill.
Finished as follows
First run: 37 Seconds
Seccond Run: 1:21
Third Run: 2:56
250 DU: 2:46 (love the fact that I am able to knock these out a lot quicker now as I couldn't even do a good string of DU's back in October, shows hard work pays off).

DIET:

Unless my diet changes during the day or I eat something I probably shouldn't eat I am going to be posting the Diet Routine I follow by just copying and pasting. My reasoning for this is that I don't have a large choice of food to choose from because of my current location. So, there is little to no variation in my daily Diet Routine. It is as follows:



I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!

Routine:
Wake up and take Amino X by BSN and drink some water

Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.

complete Hygine (about 30-40 minutes) between taking Protein and eating meal.

Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.

About  2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.

Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.

About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.

About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)

Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.