DW's Journal

[DieselWeasel]

lefthookright: Yeah, people need to try different training methodologies before criticizing them.

BTB: Why can't you try it?


04.08.10

Crossfit WOD

500m Row (1:48, three seconds slower than my best of 1:45)
150 Tuck-Jumps
50 Burpees

Total Time: ~49 minutes (another dismal performance)

- The Concept II rower was no problem. It was the tuck-jumps (substituted for jump rope because I can't do that to save my life) and the burpees which really ate up the minutes, most likely because I should've paced myself better on the rower which would've conserved energy and had me less exhausted going into the tuck-jumps and burpees.

[DieselWeasel]

04.11.10

CrossFit WOD

3 rounds (prescription was 5):
155x12 Deadlift
155x9 Hang Clean (only first round was hang clean, 2nd and 3rd rounds were from the floor)
155x6 Power Jerk

- The deadlifts (ridiculously easy) and power jerks were consecutive, not the cleans.

- I switched from hang clean to power clean after the first round because it was becoming an epic fail, barely getting the nine reps, failing a lot of attempts in between the nine successful, and taking a very long time. I think the problem was that I have very little experience with cleaning from the hang, only from the floor.

- The workout was timed, but it took so damn long due to the cleans, so I aint posting the time.

- I decided to return to powerlifting, starting with my next workout. I will be doing the Bob Gaynor deadlift program (Powerlifting USA, July 2009) and a similar type of training for my squat and bench press.

[BendtheBar]

Looking forward to seeing how you like the program. My subscription to PLUSA ran out in 2008. Is Gaynor's program a wave-style periodization?

[DieselWeasel]

Yeah, I think that's how you would describe it.

Here is an online version of it:
The Deadlift by Bob Gaynor

[BendtheBar]

Are you going to be hitting upper back 3 to 4 times per week as well?

[DieselWeasel]

I will try to work the middle/upper back (lats, rhomboids, and traps) whenever they're not sore, which will most likely be 2-3x per week, not all four training days, same goes for abs - as much as possible. It all depends on how the body reacts to the training stimulus. For example, in terms of middle/upper back, as long as I'm not sore, I'll do some type of row in one training session, a pull-up in another, shrugs, etc., a little each time I'm in the gym, based on the way I feel. In regards to abs, I can do hanging pikes in one particular workout, then standing cable crunch in another, reverse GHR sit-up, etc.

[Bodybygamma]

[LtL]

Originally Posted by DieselWeasel

Yeah, I think that's how you would describe it.

Here is an online version of it:
The Deadlift by Bob Gaynor

Great read DW

LtL

[DieselWeasel]

04.13.10

Close-Grip Bench Press: 165x3,3,3

Seated Cable Row: 210x8,8,8

Thickbar Curl: 80x6,6,6

Standing Cable Crunch: 170x10,10,10

[DieselWeasel]

04.14.10

Squat: 325x3,3,3

Good Morning: 265x6,6,6

Seated Calf Raise: 100x9,9,9

Face Pull: 100x7,7,7