str

1100 strength

Back squat

5 x 195#, 205#(pr), 175#

Push press

3 x 95#, 115#, 125#, 135#

2 x 10

GHD situps

scapula pushups

back extensions

HSPU work

3 x 30s isometric shutdown lunge, L/R

• Notes: Thank the lord...finally moved my working sets into the 200s. Tough to feel like much of a man when you are unable to squat 200# 5 times (and I regularly hear of women doing much more). Last rep was definitely a grind but I felt great today. It's becoming fun to strategize about how to spend the gas in the tank and get the volume and weight that I want. Much more fun than straight sets. I was pretty wasted for the push press.
• Sleep: Not great, kept waking up because I thought I was going to sleep in and miss taking my friend to the airport. Feel fine though.
• Nutrition: Ate a lot of ice cream last night just to finish it off. I want to start a little streak of cutting out ice cream and crap for a little bit (not that I eat huge amounts). Going to stick to real food, just lots of it, and see if I feel any changes. Means I am going to have to find some good sources of quality carbs.
• Body: BW 165# - Hip flexor feels much better, but I was feeling it on the GHDs still. I have some soreness here and there, but good overall.
• General: Just got hired today, got a solid pr, and training is going well in general. Good stuff.

cf

Tuesday - Off, hip flexor was really tight and had a bunch of soreness in general

Wednesday

1000 cf

In 10 minutes:

2k row (7:59)

AMRAP double unders in remaining time (35)

20 minute rest

7 rounds for time:

7 C2B chin-ups, unbroken

7 DB swings, 50#

Time - 7:12

• Notes: The row part was a great workout. Double unders were pretty out of the question after I was torched from the row. I am still a pretty poor rower. 2nd metcon was pretty easy but getting my chest to the bar was getting tough with a chin-up grip.
• Sleep: Good, I was really tired last night so got to bed pretty early.
• Nutrition: Pretty decent. Paying special attention to my hydration now that it is getting really hot. I purchased some Nuun electrolyte tablets and will be trying those out. My goal is 100 oz of water a day on workout days (4 fills of my water bottle) with one of those having some electrolytes.
• Body: Hip flexors are very tight, my left one was bugging me a little when I warmed up but it was fine. Those longer runs are still making it extremely sore, and I don't really get it. Don't know whether they are just weak or out of whack with something else. I figured once I get squatting and lifting heavy again that would resolve itself. Shoulders and upper back are tight as well, need to get pain ballin.
• General: Squatting and pressing tomorrow and I am pretty excited. Might roll with a push press, we'll see.

str, run

1100 strength

Clean and jerk (push jerk)

2 x 89#, 111#, 121#, 133#, 143#, 143#, 133#, 133#

3 x 10

RDL, 95#

1800 run

43:35 from Wunderland trailhead up onto the north foothills trail

• Notes: My push jerk is so very weak. I can push press 140# x 3 but I was struggling to get 143# up twice. Need to learn to use my legs more and to improve my catching position. My GPS watch is messed up so I couldn't do the planned run, instead I just went out and hit the trails for a nice run. It had been so long since I have had a casual run I almost forgot why I do it in the first place...just going out and hitting one of my favorite trails in the evening without worrying about time or distance, it was very nice. That's what it's all about.
• Sleep: Good.
• Nutrition: Good. Didnt't really eat all that much today or yesterday.
• Body: BW 166# - Shoulders, chest, glutes and hams are all pretty sore. Hip flexor got a little tight on the run.
• General: Tomorrow will either be rest or a wod based on how I feel.

A few updated ideas on strength training

Here is what has been on my mind lately about strength training and overall programming:

In regards to strength training, how to approach work sets (5/3/1s, sets across, ascending/descending, ect.) in addition to how to progress in the long term. Linear progression vs. autoregulatory progression. I am going to start trying out the latter.

I am still crazy weak as far as strength is concerned, so linear progression will obviously work well for me as I have seen in the past 2 months or so. But I really like the idea of loosening the strictness of a session and letting it unfold according to that particular day. Instead of pegging down particular sets and weights ahead of time, just go in, lift heavy (hopefully pr) for that day and then call it. I think when done properly this could yield some great results while also avoiding some of the classic overtraining symptoms.

I am not changing my structure of lifts, as it seems to be working really well right now, but here is a rough plan:

• Squat, dead, press, and occasionally pull heavy for low-ish reps (1-5) 4x a week
• Hit the heaviest weight possible for that session, then cut it. If I feel good, do some back-off sets at appropriate weights
• Start putting in some variety to the lifts, esp. with squats and deads. Wide, narrow, box, deficit, ect.

Bottom line, the above looks fun to me. I think this will allow me to stop worrying so much about finding a perfect scheme and focus on just going in and trying to pick up heavy shit.

So this is what the plan is as far as strength is concerned. I will probably post some more thoughts on my running pretty soon here too.

str

1200 strength

Back squat

5 x 185#, 195# (pr), 185#

Bench press

5 x 155#, 165#, 165#

Pistols

Ring dips

3 x 10

Side plank leg lifts

3 x 12, L/R

• Notes: Good day, I have 200-205 in the bag on squats, which is a good milestone for me. Bench felt a little weak, but I am thinking I might stop benching so frequently since it's not really helping me out with my goals and I don't really need to be doing it that often in my training. I think I would be better off working on my overhead strength.
• Sleep: Been getting to bed really late, but luckily I have been able to sleep in.
• Nutrition: Eh, could be better.
• Body: Knee is feeling much better, I felt it a little bit on the heavier squats and pistols, but icing is definitely helping. My legs are sore as hell...weighted lunges, go figure. Hopefully they will be feeling better tomorrow.
• General: Big day tomorrow - going heavy on some clean and jerks and getting a longer tempo run in.

cf

1500 crossfit

Work up to 1RM box jump - tall box + 9 plates

5 rounds for time:

20 overhead walking lunges, 45#

10 box jumps, tall

10 pullups

time - 13:48

• Notes: I think 9 plates is a pr for me, it took me a bunch of attempts to get it and stand up fully on it. Metcon was actually kinda rough...legs were on fire. Didn't go balls out just tried to keep a consistent pace.
• Sleep: Fine.
• Nutrition: Good, probably gonna cut back a little on food today just because I have been eating so much recently...not that hungry.
• Body: Little tired today but not bad. Got a little tenderness in my quad tendon on the left leg, tendon has been catching a little recently so I have started icing and massaging it. Legs are pretty sore and tired.
• General: Welcomed rest day tomorrow.

str, SI

1030 strength

Deadlift

5 x 135#, 185#, 225#, 245#, 275# (pr), 155#

Weighted chin-ups, on the minute ladder:

50#

1, 2, 3, 4, 5, 5

1530 cfe

Running drills

Short intervals:

Tabata sprints on treadmill

20 on/10 off x 8, 12% incline @ 6:22 pace

Drills

• Notes: Pretty big pr on the deadlift. I wasn't planning on going heavy but I ended up feeling great so decided to go for it. I think it is safe to say that I can hit 300+ now. The mixed grip is still throwing me off a little bit as far as the pull goes, but it is so much easier on the grip. The tabata hurt pretty badly. Next time I am going to do these slower, probably around 6:45-7:00 pace since I am really working on my technique right now. As soon as I got tired I could feel my stride go to shit, especially with the incline. Not much point in drilling form if I can't implement it.
• Sleep: Great. Around 9-10 hours.
• Nutrition: Very clean, minus a couple beers in the evening - something I consider to be recovery ;)
• Body: BW 166# - Good. Hips tight, legs a little tired. Got some eating to do if I wanna recover from today.
• General: I have some training to do to get ready for this marathon, as it's way closer than I realized. Will be gone for the first 2 weeks of august also, so I will start laying down some goals for July. First and foremost, I need to start implementing one longer weekly run.

BS, press

1030 strength

Back squat

5 x 135#, 155#, 175#, 180#, 165#

Press

5 x 95#, 105#, 110# (f)

1 x 15 x 75#

2 x 12

GHD situps

Back extensions

Scapula pushups

• Notes: didn't do my normal sets today, just went in and worked up to a decently heavy weight and called it. Gonna continue in this fashion for the rest of the week, and then I will continue my normal LP. Been reading a lot on ampedtraining.com about autoregulatory training and I really like the thinking behind it. Once I stop seeing gains from LP it is definitely where I will take my strength training.
• Sleep: Good.
• Nutrition: Nice and clean.
• Body: Didn't feel quite back to normal strength today but I think I will soon. Getting some nervy crap going on in my fingers, my guess is from all the compression on my shoulders. Still trying to get them opened up.

Article on CNS fatigue

This is awesome. Fascinating stuff:

http://www.ampedtraining.com/2011/exercise-science/cns-handle-stress

Can you adapt to adapting?

Pool

1200

25m underwater swims

250m css

100m flutter kicks w/ fins

• Notes: Got nice and limbered up.
• Sleep: Great, lots of it.
• Nutrition: Good, been downing some ice cream though.
• Body: Feel great and ready to squat tomorrow.

Update

Sunday - Complete rest

Monday - Active recovery

3x:

Pullups

Bench press, 95#

Back extensions

GHD situps

DB swings

Lots of mobility work

• Notes: Did some recovery PT today just to get my muscles working a little. Honestly I could have trained yesterday or today but I would rather be back to full strength. I could tell I still have some systemic fatigue even though my muscles feel fine.
• Sleep: Good.
• Nutrition: Pretty unrestricted. Been eating more than I need to help speed up my recovery.
• Body: BW 166#, RHR upper 50s - Very happy I have maintained weight and am still going up. I don't feel slower, fatter, more out of shape, ect. yet I have gained over 10#. I feel like I maybe have slight more muscle mass but other than that pretty much the same. Soreness - surprisingly my hamstrings have the most soreness of anything. Traps and shoulders are still pretty stiff and tight but honestly I feel great. Hips are tight (I have about 0 degrees of internal rotation...yikes) but I am breaking them open again.
• General: I think I am going to hit the pool tomorrow for a relaxed session and then get back to training on wednesday.

Goruck - completed

Finished up with the GoRuck challenge this morning, it was a great time. Here are some highlights:

• 7 p.m. start time, 10 a.m. finish time
• 20+ miles covered
• Carried a 300+ pound log for around 6-7 hours, some of that straight up a mountain
• Typically had anywhere from 25-60# on your back at all times
• Huge ass mosquitos
• Endless stair climbs
• Indian runs
• Sunrise hike up a nice and steep 4 mile trail
• Lots of strange looks
• The endless ruck home
• Longest GoRuck class in history!
• Met a good group of guys and had a great time working together with them

It was a pretty legit time. Definitely suggest anyone checking it out.

• Notes: Gonna be taking a few days off to recover. Gotta decide on some new challenges for July-August.
• Sleep:
• Nutrition: Did pretty well. Carb loaded with potatoes the day/morning before and I felt pretty awesome energy-level wise. Ran out of food and water by the end so I was started to run on fumes but good overall.
• Body: Held up extremely well. Knees and hips felt fine despite not having done any rucking before-hand. Feet were definitely hurting by the end but that is to be expected, they will probably be sore for a few days. Shoulders took the biggest beating....traps are pretty swollen and my biceps and forearms are pretty sore from the log. I definitely learned a valuable lesson about log training: build up your neck and shoulders as much as possible.
• General: Gonna do some sort of recovery training tomorrow, might hit the pool. Just need to get things moving again.

C2W2 - str

1130 strength

Back squat

3 x 5 x 190#

Bench press

3 x 5 x 165#

Dips

1 x 20

• Notes: Great day. I walked into the gym pretty hungover but ended up having great lifts. 190# never felt so light on my back and I didn't struggle much at all with it. Excited to get into the 200s for my 5 reps. Need to start doing dips more, they definitely helped with my bench back when I was doing them weighted regularly.
• Sleep: Fine.
• Nutrition: Drank a bunch last night but good other than that. I am getting pretty hooked on these shakes I am making...
• Body: Great. I could feel my quads were a little tight on pulling a little bit on my knees when I was squatting so I will be sure to roll those out today.
• General: Last day of training before goruck tomorrow night. Should be a good time.

C2W2 - str, cf

1030 - strength, crossfit

Deadlift

1 x 5 x 265#

1 x 15 x 185#

10:00 AMRAP w/ 15-20# pack:

5 pullups

10 pushups

15 squats

score - 9 rounds even

• Notes: I was a little wiped out today but felt good once I got going. Started using an actual mixed grip on the DLs today, which seemed to help a lot, although it made my back feel a little bit weird. Probably just not used to it. Did much better this time around on the weighted cindy compared to a few weeks ago.
• Sleep: great.
• Nutrition: Also great. Haven't been drinking or eating crap. I have been doing a late night smoothie/shake loaded up with fat just to keep me full and it works great. Mostly legit stuff in it too, minus some ice cream. I am still trying to eat a lot, but not obsessing over it like before. Eating when I am hungry plus a little extra depending on how I feel my recovery is going.
• Body: BW 164.5 - Wasn't completely recovered from yesterday and I felt it a little bit this morning but I am doing fine. Quads are a little tight and hip flexors and shoulders are sore. Gonna do some rolling as usual. Feeling great honestly and getting some good volume in.

C2W2 - str, cfe

1030 strength

Back squat

3 x 5 x 185#

Press

3 x 5 x 105#

1 x 15 x 75#

3 x 12

GHD situps

Back extensions

---

1600 cfe

Technique drills

Weighted hill climbs:

4 x 1/2 mile hills, jog/walk down hill rest

Climbs 1-3 w/ 20# pack - avg. ~ 5:15-5:40

Climb 4 w/ out pack - 3:22

• Notes: Good day. Hip flexor was getting a little tight when climbing with the pack, but not bad at all. Ran the hill trail at the eldorado trailhead...pretty gnarly.

Power day

1100

Hang snatch practice

3 x 45#, 67#, 67#, 77#, 77#

Power clean

3 x 89#, 111#, 121#, 133#, 143#, 143#, 148#

Side planks

• Notes: Didn't feel too coordinated today. Snatches felt pretty bad but my cleans felt good.
• Sleep: Fine.
• Nutrition: Poor.
• Body: No soreness really, maybe some tightness in my shoulders.
• General: Goruck is this friday so I will probably be able to get in about 3-4 sessions before friday night. Pretty pumped, it should be a good time.

CF - pool session

1000 cf

5 rounds for time:

50m freestyle swim

25 pushups

25 flutter kicks

Time - 12:24

100m flutter kick cooldown w/ fins

• Notes: Mixing crossfit with the pool is pretty satanic. Fun workout though. I was expecting this one to take a little longer and it is all I have planned for today.
• Sleep: Been great and I don't really see that changing much.
• Nutrition: Really good. I have starting doing some whey PWO again as recovery is starting to get more important now that I am incorporating more runs and 2 a days.
• Body: Pretty sore - glutes, quads, calves and shoulders. Always pleased to see my glutes get sore after squatting and running...means I am using the right muscles.
• General: Got the rest of the day to chill and recover...heading down to CO springs tonight for a party with some friends. Tomorrow I am going to do some O-lifting.

C2W1 - Str, CFE

1100 strength

Back squat

3 x 5 x 180#

1 x 15 x 135#

Bench press

3 x 5 x 155#

1600 run

Technique drills

2:00 on/1:00 off x 6

Terrain: Bobo trail

• Notes: Lifts felt great. I think high rep work is a little too much after a 3x5, especially with back squats. Once the weights get really heavy for me I will stop doing the high rep stuff. Couldn't get access to the track today so I hit the trail for some similar time intervals. Starting to work in running drills before every session now to work on my pulling technique.
• Sleep:
• Nutrition:
• Body: BW 165#. Have the sunburn of my life right now...my torso is just fucked. Worst of it is over though I think. No soreness really, a little tight in my calves though.
• General: Have a swim metcon planned for tomorrow that I am pumped for.

Rest day

Swam, hiked, and climbed. Got sunburned as shit.

• Sleep: Good.
• Nutrition: Junky snacks last night.
• Body: Hammies are pretty tight and my abs are still very sore.
• General: Tomorrow is some lifting and medium track intervals.

Cycle 2, week 1: str, cf

1100 strength + crossfit

Deadlift

1 x 5 x 255#

1 x 15 x 175#

Weighted chin-up

5 x 25#, 35#, 50#, 60#, 75#(f)

--

4 rounds for time:

10 DB swings, 50#

10 burpees

Time - 3:56

• Notes: Good day. Still ramping up my primary lift weights just to get back into it this week...the DLs felt pretty good. I was about 2 inches away from a huge chinup PR, just couldn't get my chin over the bar. Metcon is one of my favorites...short and very intense, kills your legs. This one is going to become regular.
• Sleep: Good.
• Nutrition: Pretty solid minus a few beers I have been having at night. Had a bunch of sushi last night but honestly I have very little issue with occasional rice.
• Body: BW 164.8 (!) I have almost reached 165#, so that is about a 10# gain in a little over a month, which for me is pretty epic. I don't feel like I have gained a ton of fat either. Maybe a little more extra weight than before, but I am still decently lean. Abs, glutes, upper hams are all pretty sore today.

BS, press, GHD

1000

Back squat

3 x 5 x 175#

Press

3 x 5 x 100#

1 x 13 x 75#

3 x 10

GHD situps

Back extensions

• Notes: Good first day back. Squats felt good, I started 10# lighter than what I worked up to at the end of week 4.
• Sleep: Good.
• Nutrition: Good.
• Body: BW 163.5 - Very surprised and pleased that I have maintained weight, I think 165# is where I would like to stay while I get stronger. Left hip flexor is slightly sore but not near as bad as the last time I ran. I am a little tight in the legs and my calves are a little sore, but nothing crazy.
• General: My weekly schedule is roughly this: 4 strength sessions, 2-3 short CF sessions (usually 2), and 2-3 run sessions.

And we're back...

After a week of lighter weights and an additional easy week with lots of rest, I am back to training. The off time was actually very enjoyable as I was busy and spending a lot of time with friends I likely won't see for a long time. Kicked this week off with a time trial.

1500 run

5k time trial, 90-95% RPE

Time - 20:19

Terrain: mostly flat, gravel

• Notes: Didn't have high expectations for the 5k today after little training and being back at altitude, but I thought I would break 20. Good news was that my hip flexor felt great.
• Sleep: Been decent actually.
• Nutrition: Pretty bad...lots of eating on the road. Bread, beer, ect. Feels good to have my normal groceries now.
• Body: Everything is a go.
• General: Resuming my LP and stepping up my run training. Pumped!

12 minute AMRAP

1200

12 minute AMRAP:

5 pullups, C2B

3 thrusters, 95#

25 double unders

score - 8 rounds + 5 pullups, 3 thrusters, 12 double unders

Mobility work

• Notes: Short and intense today. I really haven't been doing many metcons at all lately, which I am totally fine with, but I can still handle them pretty well. I am semi following the new CFE programming, but I have shifted the emphasis to strength at the expense of crossfit because that's where I need work.
• Sleep: Good. Won't get a lot tonight though.
• Nutrition: Solid. Day on the road tomorrow.
• Body: Feeling good. Upper body is pretty tight in areas, and my medial hammies and groinage area are tight.
• General: Next couple of days will be rest as I am road trippin with some friends and hanging with them in colorado. I will be back at it on Sunday or Monday.