No Rest for the Weary

[CRZA]

week 1 vol
Was supposed to train at school, but no teachers, so gym was locked. Headed home and trained there. Short on time, early and low on food. Oh well.

Squats:
120kg 5x5, no belt, ca. 2min rest between sets. hard as shit
Last set was exremely hard. Did 3 reps. Racked the bar, did one of the deepest squats ever, lol. thought fuck im stuck, didnt have racks, so had to really push it up again. racked the bar, and did one rep with the belt. Very little back rounding on most reps, and good form in general. So im happy

benchpress
Add 50 #1
75kg x 6
80kg x 2s x 5r
80kg x 2s x 4r

Back to back, short on time
OH Press: 45kg x 8. 40kg x 10,10
RDLs: 60 x 6, 80 x 6, 100 x 6 120 x 6. fun
Some chins

 

[CRZA]

Day 2 rec
cleans
40 x 3
50 x 3
60 x 3
75kg x 3,2,1, so unfocused today
75kg x 1,1,1 making up for missed reps
not happy bout the form. looked great last week. oO

OH squats / drop snatches
42.5kg 3 x 5

Snatches
bar x acouple
42.5kg x 2,2,2,2,2,2

Need to work on:
Keeping shoulders up
Dropping faster down in the squat position
proper foot angle

Kroc rows
warm up
30k x 20
40k x 12

Side bends
30 x 8
40 x 8,8

 

[CRZA]

Day 3 int
Squats:
50 x 5
70 x 3
90 x 2
110 x 2
130 x 2
belt on
145kg x 1,1,1 good
90% of 160

Add 50 #2
bar x 10
40 x 5
60 x 5
70 x 5
80 x 1
--
85kg 2s x 3r
90kg 2s x 2r

Snatch deadlift:
The Intermediate Deadlift Cycle
60 x some singles
100 x 2
120 x 1
140 x 1
belt on
150 x 1
160 x 1
thats enough. Felt very heavy off the floor. The grip makes a hell of a difference. used hook grip also.
180 here would be a nice goal to achieve.

Kroc rows
35kg x 20
Hanging leg raises:
2 x 5 5kg
3 x 8 bw

 

[CRZA]

grip / wrist:
One arm pinch grip
right arm:
5+5kg +bar+2.5k x 1
5+5kg+bar x 5
5+5kg+bar+2.5k x 1,4,5

Left arm:
5+5kg+bar x 3,5
5+5kg+bar+2.5k x 1,2
5+5kg+bar x 6.5rep

Kinda messy, I know =X

Plate curls
R: two 5's x 10,12 one 10k plate: 10,10
L: two 5's x 10,10 one 10k plate: 10,10

Side levering:
2.5kg x 5,5,5
5kg x 1,2,3
Front levering
5kg x 5,5,5

 

[CRZA]

week2? day 1 vol
Diesel shoulder warm up
Squats:
50 x 6
Doubles up to 110k
128.5kg 3 x 5 no belt

Add 50 #3
bar x 10
40 x 5
50 x 5
60 x 3
___________
75kg x 6
80kg 2s x 5r
85kg 2s x 4r

OH Press:
40k 3 x 10

RDLs
60 x 5
90kg 4s x 6r

Chins
3 x 5 10k
Hanging Leg raises
3 x 8 bw

 

[CRZA]

w 2 d 2 low stress
Agile 8
Diesel shoulder warmup

Full cleans:
77.5kg x 2,fail,fail. bullshit.
Hang power cleans:
70 x 3
75 x 1
I like doing power movements, but I completely suck at em

OH Squats:
warm up
45kg 3 x 5 shitty
Snatches:
warm up
45kg x 2,2,2,2, not happy bout the form.

Notes:
Keeping shoulders behind my head!!!!!!!
Go deeper in the hole

reverse curls 3 x 10
Hanging leg raises 3 x 8
Pull ups 8bw 2 x 5 10k

 

[toonie]

Did anyone chime in on your question in the main forum about programming? Have you decided what you wanted to do?

IMO, I think you should move away from your bastardized version of TM with the add50 variation for bench and the variation you're adding for deadlift. That way, it allows you to eliminate the need for testing your squat max once a week either with the single/double/triple and allows your deadlift to not suffer quite as much.

I feel like you want to do so many things, but there are only so many days in the week to allow you to do them all. You should consider starting from scratch and follow a slightly different template.

EDIT: You seem to respond well to high volume squats. Why not try out T3? likkuid had great success with it.

EDIT2: Also, what else do you have going on in your weekly schedule? What kind of limitations towards lifting do you have on a weekly basis? And what are your goals?

 

[CRZA]

No, no one really answered my question. Im guessing it was too hard =X
For the deadlift I was thinking bout doing this:
The Intermediate Deadlift Cycle
It seems like a fun, easy cycle.
probably cycling snatch deadlift, sumo deadlift, then maybe do conv deadlift as the 3rd exercise

ATM. I alternate 3 singles at 90% / working up to heavy single with relatively good form
When I do the 3 singles, I go heavy on the deadlift cycle
When I go for a heavy single, I do 3-5 moderate singles on the deadlift cycle.

I think this seems like a good way to deal with squatting and deadlift at the same day.
What do you think?

I agree with you, I do want to many things. I often see lifts on youtube, etc and think to myself "I want to do that". Thats how I started taking up snatches and doing grip work.

The grip day is working pretty good imo. The 1st and 3rd day of the "routine" is working good aswell and im liking it so far. The 2nd day is OK. but im wondering if the snatching, cleaning and Oh squatting is really doing any thing. I have technique issues with all of them. Day 2 is also done at school. Here I have about one hour, so im not sure if using it as a "power day" is really that productive.

I have been looking at T3 for quite some time, it seems like a fun program.
Ill continue to do the volume / intensity split im doing atm. I want to use relatively heavy weight and low reps to continue progressing with my squatting technique. As you probably know, Ive been doing some technique adjustments in the last 2 months.
Ill see how the workout on satuday goes. Im planning to do a single at 165k.
I will probably do T3 around the summer times =)

I train MMA 3-4 times a week. I also go to school, and there I have gym class 1-3 times depending on the week, but its usually low intensity, so it does not bother me.
My goal was originally to get stronger for MMA. But later my love for lifting grew and now I prioritize lifting before MMA.
Example, My goal of reaching a 400lb squat is more imporant than fighting, atm
Simply put. I want to get stronger in all areas(1), but also achieving a good skill level(2) and maintaining decent conditioning(3).

Thanks for commenting and asking me these questions. They made me think what I really want out of my traning, etc.

 

[eastNYgoon138]

So if you only have 45's to pinch and that's to much you can build this sort of deloader and bring it to the gym

​

I'm thinking about making one so if you do let me know how it goes

 

[CRZA]

damn. Thats pretty cool. I dont have any bands, but ill see what I can do. Thanks for the suggestion, tho!

W2 d3 int
Squats;
warm up
doubles up to 130
145 x 1
155 x 1
165 x 0. My back was starting to round, and I was coming forward, so decided to drop it. T3 seems very compelling atm. =)

Add 50 # 4
fives until 60kg
70 x 2
80 x 1
______
90kg 2s x 3r
95kg 2s x 2s
105kg 2s x N

Sumo deadlift:
"moderate singles with no equipment"
70 x 5
110 x 5
130 x 1,1
150 x 1,1,1,1,1
good



Kroc rows:
35kg x 20
Side bends: 35kg 3 x 8

 

[CRZA]

grip / wrist

One arm pinch
R: bar + two 5kgs x 5
bar + two 5kgs + 1.5kg x barely 4
bar + two 5kgs + 2.5kg x 3
bar + two 5kgs + 2.5kg + 1.5kg x barely 1 pr
bar + two 5kgx x 10. amazing how light it feels after only going 3.5kg up, lolz

L: bar + two 5kgs x 5
bar + two 5kgs + 1.5kg x 2, 3
bar + two 5kgs + 2.5 x 1
bar + two 5kgs x 6

plate curls
two 5kgs x 10,10,10,10

Reverse curls
bar x 10
30k x 10,8
25 x 10

side Levering:
taking it easy here. wrist hurt after the last time i did em
2.5kg x 6,6,6,6

front levering
5k x 6,6,6,6

 

[CRZA]

Day 1

Diesel shoulder warm up
---
Starting T3. Cycle 1 5x3
Squats: 3min rest in between sets.
doubles up to 110kg
belt on
130 x 1
----
145kg x 3 = 453
140kg x 3 = 420
140kg x 3 = 420
135kg x 3 = 405
135kg x 3 = 405
TOTAL = 2103kg

Add 50 Bench #5
bar x 10
40 x 5
50 x 5
60 x 3
70 x 2
------
1s x 6r x 80kg
2s x 5r x 85kg
1s x /F = 90kg x 7

OH Press
40k 3 x 10

RDLs
95kg 4 x 6

Chins: 8,8,8 bw
Haging leg raises: 8,8,8 bw

 

[dinpappa]

Is it to early to have some thoughts about the add50 routine?

 

[eastNYgoon138]

That video was great, really innovative. I'm going to rig something like that next time I go to the gym, thanks.

 

[CRZA]

Is it to early to have some thoughts about the add50 routine?

Yeah, pretty much. But check back in a week or so. The program will intensify greatly in the next 3 weeks.

That video was great, really innovative. I'm going to rig something like that next time I go to the gym, thanks.

Cool, glad you liked it.
----------
Day 2
Diesel shoulder warm up
hang power cleans:
40 x 5
50 x 3
60 x 3
70 x 1
60 x 5
70kg 15s x 1r

Pendlay rows:
60 x 5
80kg 5x5 pretty strict

Snatches:
snatches felt bad today, did some reps with the bar
Split snatch: 40kg x 1,1,1,2,3,3

Split snatch felt easier on the shoulders, whats the benefit of those?

Chins: 6,8,8

 

[dinpappa]

Cant wait to check

 

[toonie]

Check this out for a good warm-up for the snatch or the clean.

http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

I tried it out yesterday and it really helps ingrain proper technique. I'll probably do it at the start of all my work-outs.

Never done a split snatch. I'll have to look into those sometime.

 

[CRZA]

Thanks, toonie. Ill look into it =)

T3. Cycle 1 5x10
Squats: 5min rest in between sets.
doubles up to 110kg, adding 20kg
--------
belt on
125kg x 10 = 1250
120kg x 10 = 1200
made a mistake and took 3 min rest, thought I was going to die, going to bump it up to 5mins.
5min rest
110kg x 10 = 1100
110kg x 10 = 1100
110kg x 10 = 1100
Total: 5750k
holy shit. This was horrible. Goddamn
I havent done 10rep squats for like 2 years, so this killed me. Im going to feel this in the morning.

Add 50 bench #6
triples up to 70kg, adding 10kg
80kg x 1
------
2s x 3r x 90kg
2s x 2r x 100kg
2s x Nr x 110kg
The negatives feel ridiculously heavy
happy bout doing 100k for reps

Sumo deadlift:
70 x 5
110 x 2
130 x 1
140 x 1
160 x 4s x 1r
no belt
wonder if this has any carryover to my deadlift, or if its all in vain

Kroc rows
40kg x 22r, sloppy as hell.
Side bends: 40 3 x 8

 

[CRZA]

grip / wrist / forarm

One arm pinch
Right hand
bar + two 5kgs = 30kg x 2
bar + two 5kgs + 1.5kg = 31.25kg x 1
bar + two 5kgs + 2.5kg = 32.5kg x 3,3,3
bar + two 5kgs = 30kg x 8.

L: bar + two 5kgs = 30kg x 2
bar + two 5kgs + 1.5kg = 31.25kg x 1
bar + two 5kgs = 30kg x 3,3,3
two 10kgs x 5. ahh. weak

Plate curls
R: 10kg x 10 - 12.5kg x 8 - 10kg x 8
L: 10kg x 8 - 12.5kg x 2 - 10kg x 10

Reverse curls
bar x 10
25kg x 10
30kg x 8,8

Side levering:
2.5k x 6
3.25 x 4,4
5k x 2

front levering
5k x 6,6,6,6

 

[toonie]

Oooooh, so you're giving T3 a shot.

Enjoy the DOMS! :icon_twis

And I don't know if you should really expect much carry over between the sumo and the conventional deadlifts. But who knows, I could be wrong! Check with Tosa and see what he thinks.