Tuesday, October 30, 2007

New Program

I am writing my own programming again because right now I can't be tied down to someone else's workouts. My program is as follows:
Saturday will always be the same. I will do 1-2-3-1-2-3-1-2-3 front squats and presses followed by 2 sets of 5 deadlifts as outlined in Power to the People and 5 minute kettlebell snatches.

The rest of the week I will try to go heavy 3 times a week, leaving one day for some technique work to improve my o-lifts and and a longer conditioning session, which will usually be one of the CrossFit girls or Hero workouts.
The heavy days will look like this:
Day 1: Back squats and power cleans followed by a short conditioning session (metcon- metabolic conditioning)
Day 2: Snatch, C&J followed by a short metcon
Day 3: Skill work, girl or hero workout
Day 4: OHS and weighted pull-ups followed by a longer metcon

Every heavy day will include the PTP deadlifts. Right now I am thinking of a wave cycle of 3 steps forward, 2 back. Ideally, day 1 will be Monday, day 2 will be Tuesday day 3 will be Wednesday and day 4 will be Friday.

Thursday, October 4, 2007

Working out when on the road

This was an interesting week for training. I completed three workouts in as many gyms, and experiences ranged from great to lousy. On Monday I trained at Indiana University's SRSC. They charged me $6 for the experience, and the facility was surprisingly lousy. They had one squat rack, several bench variations, a big rack of fixed weight EZ-curl bars, and a set of dumbells. The pull-up bars were on the pulley stations, and the o-lifting platform and bumpers were wedged in behind the benches.
The next day I saw a much better facility at Bloomington South High School. The majority of the weightroom was taken up by about 12 o-lifting platforms and squat racks, and there were plenty of Ivanko bumpers to go around. There was even chalk available, and though I didn't see where they were kept, I noticed some students working with kettlebells. This was by far the nicest facility I trained in this week, and it was built to serve a population about 5% as big as the student body at IU.
Wednesday did not start out well. I asked if I could lift at Wood Memorial High School in Oakland City, but the Athletic Director said I couldn't because of liability. This is about as lame a reason as you can give for not wanting to be nice to a person, but I won't go into that here. I next swung by Oakland City University and was happy to be told that I could use their facilities. Happy, that is, until I saw the facilities. It was all machines. I'm sorry, but I train for performance and health. I left.
Then I came upon a place called Dye's Gym, also in Oakland City. Here I was able to train in a good basic facility with a nice plywood platform, adequate pull-up bar and a good amount of barbells and dumbbells for the price of $5.
The award for best gym goes to South High, while the worst gym goes to Oakland City University. Least friendly people were at Wood Memorial High. I will never travel to that school again.


From the Performance Menu
Front squat - 75% x 3 x 5
Clean Pull - 90% x 3, 95% x 3, 100% x 3 (% of best clean)
Rack jerk behind the neck - work up to heavy single

3 rounds for time of:
20 KB swings
20 Pull-ups
20 Windshield Wipers (sub lying hip swing)

Front Squat: 185x3x5
Clean Pull: 190x3, 200x3, 210x3
Rack Jerk: start at 135 and work up to 205, also got 215 overhead, but I pressed it out

3 rounds for time of:
20 x55# db swings
20 pull-ups
10 lying hip swings


Tuesday, October 2, 2007


Muscle snatch - 3 x 3 - work up to a heavy triple
Hang power snatch - 5 x 2 - stay light and work on speed and technique. straps fine.

3 rounds for time of:
50 m sprint
10 box jumps
20 cross chops

Muscle snatch: 88-98-108
Also did a triple at 118, but didn't count it because form was questionable.

Hang power snatch: 88x2x5
These felt crisp and blinding fast.

3 rds for time of:
30 step-ups onto 8" box
10 24" box jumps
20 cross chops with a 25# plate



Back squat - 75% x 3 x 5
Snatch deadlift - triples up to 100% x 3 (% of snatch)
Push press - 5 x 3 - work up to heaviest triple
Turkish Get-up sit--ups - 30% BW x 5/side x 3
Pull-ups (deadhang) - 3 x max reps

Snatch deadlift percentage is based on your best snatch, unless your snatch is considerably low relative to your pulling strength; in this case, take the final set of DLs to a tough but manageable triple.

Back Squat: Warm-up 135 to 195 in increments of 20lbs. 205x3x5
Snatch DL: 135-155-175-195-215
TGU sit-up: 50x5x2, 50x3x1
DB Push Press 3-3-3-3-3,
Pull-ups: 15-9-9

Well, this was the 1st day of the Performance Menu workouts. They did not disappoint. I am looking forward to the next few weeks and to evaluating my progress.