Self discovery through Athletics

Powerlifting Update

2011-08-09T20:55:00.000-07:00

My first powerlifting meet was Saturday the 6th. in San Diego. It was the California State games. I'm pleased to say that I finished 3rd. This is out of 4 mind you, but I did beat someone. For those that don't know and care to, powerlifting is 3 lifts, Squat, Bench Press, and Deadlift. In a meet we get 3 attempts at each to put up our best numbers. The meet went like this:

First up is the squat. My first attempt was 160kg (352 lbs). I lifted this one without much problems. Next up Max and I decided to move the weight to 172.5kg (379.5 lbs). I missed. The spotters had to save my ass. Lucky for me they were on the spot. Next lift, my last attempt the weight stayed the same, 172.5kg. I squatted it fine, stepped forward too early to start moving the weight to the rack, and was called a "No lift" by the 2 of the 3 judges. Real bummer. I was not happy to say the least. Final weight - 160kg (352 lbs)

Next up was bench. Warm up went great, felt strong and ready to go. Opening attempt was 112kg (246.2 lbs), went up no problems. Second attempt, 120kg (264 lbs) again, no problems. Third attempt, 125kg (275 lbs), nothing to it. I was happy with these three. To come back from missing 2 squats was a interesting, my mind kept wanting to replay the events, to draw my attention to them. Max was a good reminder to let go, focus on the present situation.

After the bench was deadlift. My back was killing me. I spent all possible moments trying to manage it. My fear was that I would let a non-injury pull me out of the event. Everyone has pain at these things, everyone is uncomfortable and tired come the deadlift and I was no exception. It's always something to overcome. I decided to lower my opener from 197.5 (434.5) down to 187.5 (412.5 lbs). It's not that much, but in the moment, I wanted to confidence more than a big number. Got it. Went up smooth and easy, I could have stayed with 197.5, but who knew? Next lift was 197.5, no struggle there. At the top of the lift, I felt the bar start to slip out of my right hand and all I could think was, "don't drop this fucking bar, you picked it up already!" Got the judges command to drop and I was quick to do so. Next and last lift of the day. I felt a sense of fear. I couldn't see the board when I was supposed to go, didn't know how much weight Max had decided to put on there for me, I started to panic a bit, but I was in. I had decided I was going to lift the bar no matter what. I found out I was lifting 207.5kg (456.5 lbs) and I had time to relax still. When it came time to lift, I was ready to be done, it was hard to keep my focus on doing the task before I started celebrating my first competition. When I walked out, I could see everyone looking at me, but the only thought I had was pulling and grinding that bar up no matter what. Two steps towards the platform and my vision shrunk to only the bar, maybe even only a few feet of the bar a little wider then my hands. I could faintly hear people and see the judge, couple breaths and I was ready to go. Bar went up without too much struggle and I felt a huge sense of relief, I was done, I finished it.

First of what I hope is many Powerlifting meets in the bag. 3rd place too. In the end I totalled 492.5kg (1,083.5 lbs) which quite honestly isn't much in the scheme of things, but I'm happy to be in the game at all. I'll have to post the pics and video's on here when I get them.

Squat

1. 160kg

2. 172.5kg (miss)

3. 172.5kg (1/3 miss by decision)

Bench

1. 112.5 kg

2. 120 kg

3. 125 kg

Deadlift

1. 187.5 kg

2. 197.5 kg

3. 207.5 kg

Total - 492.5kg

A corner turned

2011-07-23T11:33:00.000-07:00

For the last 2 or 3 years my personal life has absorbed all of my resources. Rightly so, but difficult. I have no regrets for the decisions I had to make in terms of personal sacrifice, but it's been a long road.

It was only a couple weeks ago that I went to SLC to visit a group I consider to be my mentors, for a seminar. It's no surprise to those who are around me how much I get from this group in SLC and I always come back from my visits there with a new perspective. This time was no different. There isn't anything magical about it, there was no single moment when things turned for me, but there is defintly a before my trip, and an, after my trip. People around me have commented on it too. Their comments have been along the lines of me being more harsh, but after the last few weeks, it's being described more and more as honest, simple, or short almost. I wouldn't say that I am, more honest or harsh now then I was, I just feel like I'm "back." I appreciate honesty, but it's more like honest with yourself.

Recently (Sunday of this week) I decided I was going to pursue Powerlifting. I feel charged up, desire, passion again. The "X" factor I suppose.

Let's see how much weight I can lift, how far I can take this thing.

A corner has been turned and I don't know where this road ends, but it feels good to stand again, to explore this mind and body that my spirit resides in. I'll keep you posted as it goes. My hope is that I can lead by example, this idea of a fully integrated life where Mind, Body, Spirit are inseparable. If anyone is reading this thing, feel free to ask me questions on any topic. Until next time, as my teacher used to tell me; "keep going, keep moving." KH

As for the workout today. It was a Max Effort day. I went for a 1RM pin pull. I hit 250kg fairly easily, then missed at 270kg. (too big a jump I guess).

W/up:
Jobes Shoulder circuit + Heavy sled work @225# 2x through
Workout:
ME - DL pin-pull from knees (250kg)
Then:
GHR (heavy) 5x5@10#
Abs 1 - Hang Knee
Abs 2 - Seated ab crunch
Then:
standing good morning wide stance @ 70kg. 3x6

Random thoughts

2011-05-05T15:41:00.000-07:00

It's been so long since I have posted my workout and the self discovery that comes along with it, that I almost feel like never posting on here again. Another part of me is thinking that I could spend the time to post everything I did since my last post and at least get the workouts on here for tracking purposes. I don't know. That seems overwelming and lately I'm easily overwelmed. My capacity for work has significantly decreased. I think it's stress related from being in morning. I guess we will just have to see if the motivation manifests.

It's ok, just be honest

2011-03-09T06:10:00.000-08:00

"Of course, if I was committed to the sport I wouldn't live in Utah. One has to go where the sport is practiced by the best, and do it at similar intensity and volume if one wants to become one of the best. Anything less is less. I am so sick of hearing people claim how much they have sacrificed for their so-called passion, be it sport or career or both. Until you've quit your job, your girl/boyfriend/spouse, the city you are comfortable in, or the continent, the language you know, the comfort you are accustomed to ... well, until then you are just messing around and congratulating yourself so don't tell me about sweat and blood and suffering. Physically, in this context, that's so fucking easy. And tiring to hear about. We all need to honestly evaluate where we are on the scale of great/ good/ shitty/ sucks and accept it because one self-delusion always leads to another." -Mark Twight

Update

2010-11-09T12:51:00.000-08:00

It's been too long since I last posted on here.

In retrospect, I believe it was out of embarrassment. My ego is very closely tied to weight on the bar, or my times on workouts. Keeping it hidden kept my ego intact.

My goal is to cut that away. I am not my ego. I believe that ego will lie and manipulate what is new and or challenging. Honest self assessment in relationship to the goal is always the first step in progress and personal evolution. So here it is, my 2011 goals and my current performances.

Level 4	High Level		2011
	1RM	Goal	Difference		1RM	Goal	Difference
Back Squat	172	190	18	Chin	38	95	57
Press	83	95	12	Snatch	70	118.75	49
deadlift	194	238	44	OHS	96	142.5	47
Clean	108	143	35	Dip	35	95	60
Front Squat	125	143	18	Bent Row	140	142.5	3
Push Press	100	119	19	Jerk	110	142.5	33
Body Mass	95	86	-9
500m Row	1:30	1:27		400m Run	1:04	1:00
KB C&J 2x53#		150 @ 53#		800m Run		2:20
2k Row	7:04	6:30	1:37.5/500	1 mile Run		5:30
6k Row		21:05	1:45.4/500	5k Run		17:45
Half Marathon		1:20:31	1:54.5/500	10k Run		38:15

What's interesting is that I met a lot of my 2010 fitness goals. Especially strength stuff, where during most of this last season I focused. Imagine that, focus equals results. My biggest area to grow in is clearly endurance and body composition. My erg scores are way below par along with running over 400m. Sprinting I don't seem to have any problems, middle distance and up however, I struggle severely.

Level 3	Intermediate		2010
	1RM	Goal	Difference		1RM	Goal	Difference
Back Squat	168	143	-26	Chin	38	71.25	33
Press	82	71	-11	Snatch	80	95	15
deadlift	197	190	-7	OHS	95	95	0
Clean	108	95	-13	Dip	34	71.25	37
Front Squat	105	95	-10	Bent Row	117	95	-22
Push Press	100	95	-5	Jerk	109	95	-14
Body Mass	95	86	-9
500m Row		1:30		2 mile		14 min.
SSST	152	150 @ 53#		400m Run	1:04	1:25
2k Row	nope	6:48	1:42/500	800m Run		2:50
5k Row	nope	18:15	1:48/500	1 mile Run		6:10
60m Row	nope	15,400m	1:56/500	5k Run	nope	19:00
				10k Run	nope	40:00

Strength

2010-08-04T16:42:00.000-07:00

Warm Up:
Work up to working weight, mobility, stretching, etc btwn sets

Then:
Front Squat - 5x@80kg, 3x@90kg, max reps @ 105kg (6x) - I was really worried on this today. I thought I might be too sore from Monday's workout to put in the effort needed on this one. At rep 4 on the max reps, I started to cramp up again in my back. The load is pulling my shoulder blades out too much and I cramp when I start the eccentric protion of the lift. The bar stays stationary while my hips continue to drive up until I reach a point where the load is resting on my lower back supporting muscles. I need to focus on driving my shoulders up from the bottom of the squat.

Snatch - 5x@50kg, 3x@60kg, max reps @ 67kg (9x) - I decided to move the explosive to #2 in the day. This I think will be a massive improvement on the explosive lifting performance, but what ever is last will be sub-par.

Chin - 5x@20kg, 3x@25kg, max reps @33kg

Push Press - 5x@65kg, 3x@75kg, max reps @ 85kg (6x)

Tough workout. All the max reps support a slight increase in my strength levels. My body mass has decreased to 210 and overall I'm feeling pretty optimistic about things. I'm still walking like an old man though, sore legs like you wouldn't believe.

Strength

2010-08-02T16:38:00.000-07:00

warm up:
work up to working weight in 3 sets with mobility and static stretches inbetween

then:
Back Squat 5x@100kg; 3x@125kg, max reps @ 140kg (4 solo, 2 "spotted" my brother jumped in a little early on the spot, I was struggling to say the least. I still think I could have gotten them solo)
Press - 5x@55kg, 3x@60kg, max reps @ 70kg (6x)
Deadlift - 5x@130kg, 3x@150kg, max reps @ 170kg (6x)
Clean - 5x@70kg, 1x@ 80kg - DNF. tired. I think I should move the explosive lift to either tuesday, thursday, or 1st exercise in the day.

Strength

2010-07-30T16:36:00.000-07:00

Work up to working weight
Then:
OHS - 5x@ 35kg, 5x@45kg, 5x@55kg
Dip - 5x@10kg, 5x@15kg, 5x@20kg
Bent Row - 5x@35kg, 5x@45kg, 5x@55kg
Jerk - 5x@40kg, 5x@50kg, 5x@60kg

Last of the deloaded week. Travel to Fresno tonight and come back for heavy-ass weight on Monday!

Strength

2010-07-28T16:32:00.000-07:00

Worked up to working weight then:

Front Squat 5x@40kg, 5x@50kg, 5x@60kg
Push Press 5x@38kg, 5x@48kg, 5x@57kg
Chin - 5x@15kg, 5x@20kg, 5x@27kg
Snatch - 5x@27kg, 5x@34kg, 5x@41kg

Then:
30 sec. at each station
1. KB Swing/KB Snatch
2. Suicide Sprints
3. Wall Ball
4. Burpee
rest 2 min.
3 rounds

Feeling less sick. Thought for sure this would put me over the edge again.

Sick

2010-07-22T16:11:00.000-07:00

I got a serious bug today; sick through Tuesday. Long time to be sick.

Strength

2010-07-21T16:04:00.000-07:00

Warm Up:
5 reps Front Squat at 95# or so
then:
mobility, leg swings, hip flexor work, calf work, lower back work
then:
5 reps Front Squat 70kg
then:
mobility, etc.

Then:
Front Squat 5x@90kg; 3x@102kg; max reps @115kg (3 reps) - supports my 126 1RM theory
Push Press - 5x@70kg, 3x@80kg, max reps @90kg (4 reps) - supports 101kg 1RM
Chins - 5x @30kg, 3x@32kg, max @ 35kg (3x) - supports 36kg 1RM
Snatch - 5x@50kg, 3x@60kg, max reps @65kg (12x) - supports 90kg 1RM

Endurance - Steady State

2010-07-20T20:40:00.000-07:00

So today was supposed to be steady state anyway. I got started late and could only put in 25 min running when I was hoping to do 45 min. I hate steady state and it shows.

Strength

2010-07-19T11:30:00.000-07:00

Start of week 3. Percentages go up again. This week should give me a good indicator of a new T1RM (theoretical 1RM - I say "theoretical because it's based on charts and not an actual lift for 1 rep. It's usually pretty close on the lower body stuff, big body parts, etc but not so accurate on the explosive lifts and small muscle groups like chins, snatches, and things like that. I had set myself up for frustration today. I had been doing the math and expecting really unrealistic jumps in progress, but still made massive gains...I am happy and disappointed all at the same time.

Warm Up:
General Mobility
then:
work up to working weight

Then:
Back Squat - 5x@90kg, 3x@102kg, max@115kg (14x) - this was huge for me. My back squat has been lacking for quite some time, until I started doing the 5/3/1 stuff, this rep count suggests a 172kg 1RM which is 378#. This is theory of course and I could be setting myself up for more disappointment here but regardless, for me to do 14 reps at 115kg is a massive improvement over my first day of 105kg.
Press - 5x@52kg, 3x@60kg, max@65kg (9x) - This was more massive progress for me in the press. This suggests a 83kg 1RM or 182# press. Not to bad. It wont be long and I'm at body weight. Pretty excited about that.

Deadlift - this and the back squat are starting to have major emotions tied to the numbers. I need to be careful of that. They are just indications of strength, not actually strength itself. 5x@135kg, 3x@153, max@170kg (5x) - this was a drop, re-set deal too, like I would do on an explosive lift. Not the best use for finding a T1RM, but it suggests a 194kg 1RM. I'm going to use this for next month and see how it goes. This is roughly 427# which is a jump of about 50 lbs since I started the program 1 month ago. That's ridiculous. Truly.

Power Clean - 5x@90kg, 3x@100kg, max@115kg (0) - I'm pretty sure that the booze at the CrossFit games and double doubles I had the night before were major contributing factors when it came to this lift today. I might want to rethink having the back squat, deadlift and clean on the same day...might be too much and especially as things get heavier in real numbers. It looks like my lift last week at 108 for 1x and 3x@100 this week both suggest a 1RM of 108kg on the power clean. I might need to make the adjustments for Aug.

Using the T1RM's, my CrossFit total now stands at: 449kg (987#). I'll take it.

So it should be noted that this is NOT really 5/3/1 that Wendler wrote out in his book, this is my own version of things based on my overriding idea that I'm not that strong yet and until I stop making gains I can keep doing workouts like this. This might be counter productive in the long run. Wendler is pretty adamant about progressing slower and keeping an eye on volume etc.

I think that after reading through his ideas one more time, I might make some adjustments to the schedule, but keep the over-arching ideas in place. I like doing a squat, press, pull and explosive lift each workout. I also like using 100% of my 1RM instead of the 90%. I think that I have a better idea of my current 1RM than his general audience. The changes I will make however are in the rep/set scheme. Going forward it will look like this:

	week 1	week 2	week 3	week 4
set 1	65%x5	70%x3	75%x5	40%x5
set 2	75%x5	80%x3	85%x3	50%x5
set 3	85%xmax	90%xmax	95%xmax	60%x5

Strength

2010-07-16T11:21:00.000-07:00

Warm Up:
General light mobility stuff

Then:
OHS - 5x@62kg, 3x@72kg, max@80kg (7x) - suggests 97kg 1RM
Dip - 5x@20kg, 3x@25kg, max@27kg (11x)
Bent Row - 5x@62kg - just way too light, I adjusted things assuming a 1RM of 140kg...3x@110 (now we are talking, max@120 (4x). This was just right. I'm going to keep things at an assumed 140kg 1RM for now.
Jerk - 5x@70kg, 3x@80kg, max@90kg (7x) - suggests a 110 kg 1RM. Last week the reps suggested a 120kg 1RM. Looks like I will fall somewhere between the two. 115kg is 253#, so that's not too bad of a Jerk. It's getting there.

This workout got me into a little trouble. It's the start of the CrossFit games and I misunderstood some relationship dynamics. I should have missed this workout...then again, I am trying to lead by example too. My aspergers flairs up every now and again.

Endurance - Steady State

2010-07-15T11:20:00.000-07:00

30 min steady state row
then:
3x10
pull up
push up
sit up
wall squat
GHR

Strength

2010-07-14T11:17:00.000-07:00

Warm up:
mobility

Then:
Front Squat - 5x@84kg, 3x@96kg, max@108kg (3x) - WTF?!
Push Press - 5x@67kg, 3x@76kg, max@86kg (6x)
Chin - 5x@27kg, 3x@30kg, max@34kg (5x) - more in line now compared to last week
Snatch - 5x@50kg, 3x@55kg, max@60kg (15x) - this was drop at the top, re-set, and go. Probably not a good indicator, but with the explosive lifts I think this method is better then a "touch-and-go" type repetition.

Endurance - Steady State

2010-07-13T11:13:00.000-07:00

Gotta mix it up a little. The next two months are going to be 3x/week endurance, 3x/week strength (5/3/1 style). My plan is to do 2 months of this, then 1 month of 3x/week P/E, 3x/week of MVO2, then rotate back.

45 min steady state row. Time to dust off the slides and get back to steady state.

Then:
3x10 Pull, push, sit, goblet squat, ring dip, GHR

Strength (5/3/1)

2010-07-12T11:10:00.000-07:00

The start of week 2 and all the percentages go up.

Warm Up:
general mobility

Then:
Back Squat - 5x@85kg, 3x@95kg, max@108kg (15x)
Press - 5x@50kg, 3x@55kg, max@60kg (11x)
Deadlift - 5x@125kg, 3x@145kg, max@160kg (11x)
Power Clean - 5x@85kg, 3x@95kg, max@108 (1x) - very disappointing. Although at the end of that deadlift, I was pretty sure it was over. That rep and percentage suggest a 1RM of 228kg (which is a lot).

Strength

2010-07-09T11:05:00.000-07:00

Warm Up:
mobility

Then:
OHS - 5x@60kg, 3x@77kg (accidentally did max reps at same weight) (8x) - suggests a 1RM of 96kg!
Dip - 5x@20kg, 3x@23kg, max@26kg (11x) - suggests 35kg 1RM
Bent Row - 5x@60, 3x@70kg, max@77kg (18x) - suggests 140kg 1RM
Jerk - 5x@65kg, 3x@75kg, max@85kg (12x) - suggests 120kg 1RM

According the the NSCA charts, my suggested 1RM should be changed on all of these quite a bit. I'm excited by these numbers and will have see when I test a true(er) 1RM later at the end of Aug.

Strength (5/3/1)

2010-07-01T10:52:00.000-07:00

General Light warm up
leg swings, foam roller, hamstring, shoulder mobility, light wall squats, etc.

Then:
OHS - 5x@36kg, then accedentally did max reps at 45kg for 25 reps
Dip - 5x@12kg, 3x@15kg, max@18kg (12 reps)
Bent Row - 5x@36kg, 3x@45kg, max@54kg (25 reps)
Jerk - 5x@40, 3x@50, max@60 (20 reps)

Cool down:
walk 400m
TVA work with group classes

Strength (5/3/1)

2010-06-30T10:49:00.000-07:00

Light general warm up
then:
Front Squat - 5x@ 40kg, 3x@50kg, max@60 (25 reps)
Push Press - 5x@40kg, 3x@50kg, max@60kg (16 reps)
Chin - 5x@20kg, 3x@25kg, max@30kg (4 reps)
Snatch - 5x@30kg, 3x@ 35kg, max@40kg

Then:
Tabata Row @ 1:27/500m 6 rounds

Unloaded

2010-06-29T10:45:00.000-07:00

This week I'm going light, and trying to recover a bit before jumping into July's programming.

Hang Power Snatch 10x @105#
Run 400m
2 min rest
3 rounds
5 min rest
Box Front Squats 10x @ 155#
500m Row
2 min. rest
3 rounds
5 min rest
3x9 pull, push, sit, squat

Not as "light" as I thought it would be. haha. IWT's never really are I suppose.

IWT

2010-06-29T10:18:00.000-07:00

Hang Power Snatch 12x @ 100#
500m Row
Rest 2 min.
3 Rounds
Rest 5 min.
12x Front Squat @ 150#
400m Run
Rest 3 min.
3 Rounds
Rest 5 min.
7x of:
Pull-up
Push-up
Sit-up
Squat
rest 1 min.
3x through

Strength (5/3/1)

2010-06-23T10:41:00.000-07:00

General warm up:
mobility, light squatting, etc
Then:
Front Squat - 75,85,95kg (8x max reps)
Push Press - 5x@70, 3x@90, max reps @90 (3x)
Chin - 5x@38, 3x@43, max@48 (4x)
Snatch - 5x@50, 3x@60, max@65 (3x Power Snatch)

Then Tabata Run (6x 20 sec all out, 10 sec rest)

CrossFit

2010-06-22T10:38:00.000-07:00

Today I decicded to do a test and see how I'm doing, how all this strength training is going to effect my CrossFit workouts. I did the group workout today which was Jackie:

"Jackie"
1k row
50 'Thrusters' @ 45#
30 kipping pull ups
for time

My time was 9:42. An improvement by slight seconds over my previous time. Nothing too exciting to report other than my surprise that I have not slipped to a slower time. I thought that my power-endurance would have diminished with my past training schedule. Interesting. It's only 1 test and not something to rest my hat on, but interesting to see.