Lol's New HST Log

Sun 07/02/10

Following Friday's pressing and my attempts to learn to butterfly kip, my shoulders were extremely sore on Saturday (as were my forearms and bis). Rather than make things worse, I decided to skip my Fran attempt this weekend and do something else instead.

Weirdly, I picked overhead squats which would normally be quite hard on the shoulders but as I'm not able to use much weight yet, plus I decided to do some higher rep sets, I figured they shouldn't be too bad.

Jump Rope - pt I:
5 mins continuous @ ~ 90-100 rpm to the dulcet tones of AC/DC's Hell's Bells.

Non-stop for 5 mins was pretty tough on these old lungs. (If I tripped on the rope I started up again straight away.) Calves were screaming after about 1.5 mins. Everything was screaming at the end of the 5 mins.

OHS:
15 x 20kg
15 x 30kg
15 x 40kg
13 x 50kg - wanted 15 but decided to quit in case I had to bail
10 x 60kg (132lb) PR - Beat my previous PR by 2 reps.

Wore my wrist wraps and maintained active shoulders the whole time.

Instead of snatching the bar up as I normally do, I wanted to get better at lifting the bar off the rack and push pressing it into position using a snatch grip. The wraps helped but wrists still complained.

I find that lowering/dropping the bar back down on to my traps is quite tricky, especially at the end of a set when my traps/shoulders are shot. I need to get this sussed before I increase the weight much further. I now have a nice bruise at the base of my neck from dropping the 60kg bar down onto it.

Generally speaking, these are very easy on my legs but hard on my shoulders and wrists. My balance is improving.

Jump Rope - pt II:
5 mins continuous @ ~ 90-100 rpm, Hell's Bells again.

Calves toasted.
 
How come you're lowering the bar behind your neck?

Jumping rope is a good idea. I read another of your posts that mentioned the 'toes to the bar' core exercise; another good one. I'm incorporating both of these moves.
 
<div>
(fearfactory @ Feb. 08 2010,12:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How come you're lowering the bar behind your neck?  

Jumping rope is a good idea.  I read another of your posts that mentioned the 'toes to the bar' core exercise; another good one.  I'm incorporating both of these moves.</div>
Good question. It's meant to be the strongest way to push press or push jerk a heavy bar overhead using a snatch grip. My loads are light right now but I thought I ought to practice for when they are not. I lowered 100kg to the front the other day after jerking it overhead and that was ok. Not sure if I could do that with a snatch grip to the front though.

I'd much rather dump the bar at the end of a set but that's not an option right now as my rack sits on a suspended floor. (I already dumped a bar through it once and had to fix it.) I'm considering getting some squat stands to compliment my rack so I can move them to where I do cleans.

It'll be fun to try these outside in the summer. Lots more space there.

See what you make of this vid:

Mac: http://media.crossfit.com/cf-vide....ely.mov

PC: http://media.crossfit.com/cf-vide....ely.wmv
 
<div>
(Lol @ Feb. 07 2010,7:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I find that lowering/dropping the bar back down on to my traps is quite tricky, especially at the end of a set when my traps/shoulders are shot. I need to get this sussed before I increase the weight much further. I now have a nice bruise at the base of my neck from dropping the 60kg bar down onto it.</div>
More than tricky -- I would think lowering the bar behind your neck could result in the same sort of shoulder damage that comes from behind the neck presses and behind the neck pull downs.

If that's true (and I may well be wrong) a bruised neck may be the very least of your worries...
 
<div>
(TunnelRat @ Feb. 08 2010,3:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Feb. 07 2010,7:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I find that lowering/dropping the bar back down on to my traps is quite tricky, especially at the end of a set when my traps/shoulders are shot. I need to get this sussed before I increase the weight much further. I now have a nice bruise at the base of my neck from dropping the 60kg bar down onto it.</div>
More than tricky -- I would think lowering the bar behind your neck could result in the same sort of shoulder damage that comes from behind the neck presses and behind the neck pull downs.

If that's true (and I may well be wrong) a bruised neck may be the very least of your worries...</div>
A year ago I would have agreed with you TR. Here's why I think a little differently now:

Oly lifters seem to have no problem shoulder pressing behind-neck in the bottom position of an overhead squat. It's insanely hard and uncomfortable without good shoulder flexibility. Mine have improved a lot with daily dislocates and I hope they will continue to improve.

You have to ensure you keep active shoulders the whole time you are lifting overhead; if you let them drop you are much more likely to get problems.

It's partly a technique issue as well. As long as the bar is correctly positioned overhead, you can lower it under control onto flexed traps and by bending your knees as you catch the bar, you can decelerate the bar smoothly. Improving one's proprioception will help with this.

So that's what I have to work on.

The reason I bruised my neck tonight was because I failed to keep active shoulders as the bar lowered. Because of this my traps flattened and the bar was able to clonk my C7 (I think) spinous process.
 
 
Whoa! That's a whole different world...
wow.gif
 
<div>
(Lol @ Feb. 08 2010,12:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks CZ.

I'd be interested to know how you are finding 5/3/1 and what sort of ancillary work you are doing? Are you working it in with your CF workouts? If so, how are you doing it?</div>
I just finished the Boring But Big week 1.
Today was squats and it kicked my behind after such a long time of Crossfit.

I am thinking of doing this cycle pure by the book.
After this i'm off for a 3 week advanced motorcycle skills course,
tounge.gif
, so when i get back from that i think i will do the Triumvirate cycle.
Wendler recommends 2-3 days a week of conditioning.
So crossfit would work for that i figured.
I will try next cycle. I'll do the less intensive scaling for the 5 3 1 and fit in crossfit for the conditioning days.

boring but big and bodybuilder templates

Wendler on 5 3 1
 
Mon 08/02/10

Warmups: Jump rope and light thrusters.

Deads:
10 x 60kg
10 x 90kg
5 x 110kg
3 x 130kg
1 x 160kg (352lb)
1 x 180kg (396lb)
1 x 210kg (463lb) @ RPE 10
3 x 180kg (396lb) @ RPE 8.5

Loose belt for the singles. All reps in Oly shoes and using hook grip.

It was great to finally get back to some heavier lifting. 180kg went up without a problem. 210kg went up ok but was a little slower; it's my heaviest hook-grip deadlift to date. Immediately afterwards I had a sensation of heat and then cold in the area of my operation, which was a little unnerving. I guess it got a little stretched down there. A little soreness now but nothing I'm going to worry about. I think another 210kg lift might have been doable after a couple of minutes rest but I decided to play it safe and drop the load back to 180kg to finish up with a triple.

Chins:
15+5,4,3,3,2,1 (M-R)

After that I did a few L-sit chins and some toes-to-bar.
 
So I now have the numbers I need to set some new goals and to decide on how best to achieve them.

Current Dead 1RM: 210kg (463lb)
10lb down on my PR
20kg (44lb) off my goal of 230kg (507lb)

Current Squat 1RM: 175kg (386lb)
Also 10lb down on my PR but this figure is now for a paused squat
10kg (22lb) off my goal of 185kg (408lb)

Current Bench 1RM: 115kg (253lb)
33lb down on my PR
25kg (55lb) off my goal of 140kg (308lb)

Current Press 1RM: 75kg (165lb)
5kg (11lb) down on my PR
17.5kg (38lb) off my goal of 92.5kg (204lb)

Bench and press goals are relatively higher than my dead and squat - mainly due to my problematic left shoulder - and will no doubt take a fair bit longer to achieve.

I'm planning on getting them all this year assuming I stay uninjured.

I'd also like to get PRs in my Clean and Jerk, Overhead Squat, Front Squat and Snatch.

And then there's all the GPP stuff. A Fran time 4 minutes or less would be great to achieve too.

Checked my blood pressure just before bed using my neighbours fancy schmancy tester; after several readings it seems to average out at 125/65. If it can be trusted, I don't think that's too bad.
 
<div>
(Lol @ Feb. 08 2010,11:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm planning on getting them all this year assuming I stay uninjured.

I'd also like to get PRs in my Clean and Jerk, Overhead Squat, Front Squat and Snatch.

And then there's all the GPP stuff. A Fran time 4 minutes or less would be great to achieve too.</div>
No job too big? Good luck you crazy dude
laugh.gif
 
<div>
(Lol @ Feb. 08 2010,10:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">So I now have the numbers I need to set some new goals and to decide on how best to achieve them.

Current Dead 1RM: 210kg (463lb)
10lb down on my PR
20kg (44lb) off my goal of 230kg (507lb)

Current Squat 1RM: 175kg (386lb)
Also 10lb down on my PR but this figure is now for a paused squat
10kg (22lb) off my goal of 185kg (408lb)

Current Bench 1RM: 115kg (253lb)
33lb down on my PR
25kg (55lb) off my goal of 140kg (308lb)

Current Press 1RM: 75kg (165lb)
5kg (11lb) down on my PR
17.5kg (38lb) off my goal of 92.5kg (204lb)

Bench and press goals are relatively higher than my dead and squat - mainly due to my problematic left shoulder - and will no doubt take a fair bit longer to achieve.

I'm planning on getting them all this year assuming I stay uninjured.

I'd also like to get PRs in my Clean and Jerk, Overhead Squat, Front Squat and Snatch.

And then there's all the GPP stuff. A Fran time 4 minutes or less would be great to achieve too.

Checked my blood pressure just before bed using my neighbours fancy schmancy tester; after several readings it seems to average out at 125/65. If it can be trusted, I don't think that's too bad.</div>
Very achievable and if anyone deserves it, it's you.  In the past, I was able to really increase my OHP while backing off on bench.  Conversely I was able to increase my bench while backing off on OHP's.  Either way, you will find a way to hit your goals.  Stay healthy!!

Great hooked grip dead.  Your thumbs must be burning after a lift like that.
 
Thanks folks!

I think all the cleans have really helped my thumbs to toughen up because they didn't really complain at all.

That's interesting about your pressing and benching Bax. Maybe it was a case of delt fatigue not allowing you to see the full effect of your training in both exercises? What with all the cleans, all kinds of pressing movements, and kipping p-u's it's very easy for me to overdo shoulder work, so I'm going to be using RPE to help decide on how much to do each session and then call a 'fatigue stop' when I've gauged that enough has been done. I'm sure it will take a while to figure out a good approach to this.

CZ: 'Boring but Big' is a good 5/3/1 template. Just be careful with the accessory work. It would be easy to do too much if you are also going to be doing CF WODs on other days. If you use RPE for your accessory work you'll be able to gauge when you've done enough.

http://www.reactivetrainingsystems.com/article....e-chart
 
Thank you for posting that additional information about RPE and its chart. I had only the very short discussion in Wendler's book to go on.

Wendler's principle of RPE reminds me very much of Stephan Korte's ESM:

I recommend what I call it the “energy saving method” (ESM) for squatting. It simply means that you should only put in as much energy for a particular lift as you need to. Ed Coan is a perfect example of that method. I have seen him in several competitions over the last five years and his warm-ups look always the same: they look almost as heavy as his biggest squat in competition. He seems to only put in as much power and strength as he needs for each weight. Many lifters waste a lot of energy during their warm ups.


The ESM method is essential to the success of the 3x3 system. Considering that the training weights will be between 58 and 64 percent of your projected maximum squat, it is important that you don't put maximum effort in each rep and set. Just put in as much energy as you need to complete each set and concentrate on the perfect technique and the flow. With weights around 58-64 percent of your maximum there is no reason to psyche up. If you follow this method you will save enough energy for the next two exercises of your workout (bench press and deadlift) and it will also build your confidence for the heavier weights. Knowing that you put only half of your energy and power into a set with 64 percent of your maximum generates confi-dence for the weights in the 80-95 percent range. It is simply a matter of applying more energy.
 
No trouble TR and thanks to you too.

As you get stronger (and want to continue getting stronger) it seems to be even more important to use only the energy required to get the job done and to aid recovery. I'm going to be using RPE to help me with this throughout this year.

It's actually Mike Tuchscherer's article on RPE, not Wendler's. Here's an excerpt from Mike's training manual which is a preliminary to the preceding article on customising your RPE chart:

http://www.reactivetrainingsystems.com/article....apter-2
 
<div>
(Lol @ Feb. 09 2010,6:51)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's actually Mike Tuchscherer's article on RPE, not Wendler's. Here's an excerpt from Mike's training manual which is a preliminary to the preceding article on customising your RPE chart:</div>
You are right, of course. I had just read Mike's article in the past few days, along with Wendler's 5-3-1 book. I got the two mixed together in my head.
tounge.gif
 
Wed 10/02/10

Warmups: Jump rope and free-hand squats and shoulder dislocates.

Low-bar Paused Squat:
10 x 60kg - fast as poss. concentric
10 x 90kg - fast as poss. concentric
5 x 110kg (242lb)
5 x 140kg (308lb) @ RPE 8
5 x 140kg (308lb) @ RPE 8.5
5 x 140kg (308lb) @ RPE 9

Loose belt, Oly shoes; pauses ~ 1sec.
I guess that's a PR for paused sets across with 140kg.

Lower back got upset immediately after the first set with 60kg. It tightened up almost like a cramp but not quite. Attempting to stretch it out between sets didn't help much. Evidently it hadn't recovered from Monday's deads. Managed to get through the worksets ok but they felt more like a low-back exercise than anything else.

Walkouts:
2 x 180kg (397lb)
Held the bar for about 30 seconds each set.

Paused Bench:
10 x 40kg - fast as poss. concentric
10 x 60kg - fast as poss. concentric
5 x 80kg (176lb)
5 x 92.5kg (204lb) @ RPE 8
5 x 92.5kg (204lb) @ RPE 8.5
5 x 92.5kg (204lb) @ RPE 8.5

Backed off the load a little tonight. All reps felt solid. Shoulder is still behaving.

Reverse-hypers:
2 x 30

Sit-ups:
2 x 30

Super-setted the last two exercises. Wanted to get some blood flowing around my lower-back.
 
Cheers Tim.

Went for a jog and the front of my shins got sore quite quickly. I'm laying off the jump rope until they've healed.

Been doing some reading and thought this was a good article:

Peaking on Demand by Jack Reape

Jack makes some useful observations and tips on programming productive cycles. I'll be incorporating some of these ideas along with some of Mike Tuchscherer's programming tips in my training this year.
 
<div>
(Lol @ Feb. 12 2010,9:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Been doing some reading and thought this was a good article:

Peaking on Demand by Jack Reape

Jack makes some useful observations and tips on programming productive cycles. I'll be incorporating some of these ideas along with some of Mike Tuchscherer's programming tips in my training this year.</div>
I like the article. Specially this part:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">...We simply run out of Recovery Ability eventually and have an inevitable drop in strength, GPP, and Form, amongst other things. Since we cannot go forward constantly, we must pull back a bit and start over, much like a pebble in a slingshott4. In order to be propelled forward, we must be ready to be pulled back a bit.</div>
Backing off, SD or whatever is not a new concept but I like the metaphor, slingshot effect...
 
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