Cheeky Canadian Trains for an American Meet

[izzygrant]

Just kidding. I really hate crossfit.

This is an oly/powerlifting combined training and meet prep journal. Yeah, I’m trying to compete in both right now.

Next meets:

Powerlifting Provincials, June 9, 72 kg
Oly meet, June 29, 69 kg

[izzygrant]

Tuesday April 30

today felt good. i like lifting.

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
modified ashtanga half primary, 10 minutes
pvc rolling back, IT band

Squats
bar x 8
65 x 6
95 x 4
working sets
5 x 6 @ 110

oh hey, i can actually rep my squat reps! getting a bit of left knee cave, esp on the later sets, gotta watch that.

Bench
bar x 6
65 x 6
working sets
6 x 4 @ 75

put a band on the horrible Y bench to try to improve traction. seemed to work, kept my arch better today. i think these look pretty good.

Power Cleans
bar x a bunch
65 x 3 singles
working sets
5 singles @ 75

meh. was hoping these would help me really come through with hip extension in the clean but they don't seem to have. may switch for block work next week.

Snatch High Pulls
75 x 1, 65 x 2
2 triples @ 65

pencilled these in for 80 since i want to get used to handling heavier weight on the snatch pull, but that was too ambitious for the end of this long a workout. hip extension ok but need to keep the bar closer at the top.

Post-Lifting
band face pulls x 50
shoulder dislocations
hip flexor stretches
spike, pvc and hockey ball rolling everything for a good half hour
contrast shower - fuuuuuu so brutal

[Filmbuff81]

almost had a heart attack when I saw crossfit in the title.

"Hi my name is crossfit and I take the tried and true concepts of barbell complexes, speed work, and strength training and completely disregard all forms of progression and guidelines established in those areas and instead haphazardly employ my own standard which really has no meaning"

[MatTheCur]

In. Like Flynn... Whether you like it or not.

[izzygrant]

almost had a heart attack when I saw crossfit in the title.

"Hi my name is crossfit and I take the tried and true concepts of barbell complexes, speed work, and strength training and completely disregard all forms of progression and guidelines established in those areas and instead haphazardly employ my own standard which really has no meaning"

just helping keep you awake at work

In. Like Flynn... Whether you like it or not.

oh hey fellow Canadian! welcome.

[sheed30]

inn. Definitely curious to see how mixing Pl and Oly lifting will help in your training for the meets

[izzygrant]

inn. Definitely curious to see how mixing Pl and Oly lifting will help in your training for the meets

welcome. well, insisting on oly training right now is probably bringing down my potential PL total. but oly lifting is my ultimate priority. PL will ultimately help the oly because what i need most at the moment is to get stronger.

[sheed30]

welcome. well, insisting on oly training right now is probably bringing down my potential PL total. but oly lifting is my ultimate priority. PL will ultimately help the oly because what i need most at the moment is to get stronger.

That's understandable, but the way I see it most people wold focus on PL to gain strength, then turn around and focus on Oly with their new strength to focus on techniques and adapting their new strength to the Oly lifts...or the other way around; using Oly lifts for explosion, etc. to adapt to PL. Not saying that's the right or wrong way, just curious as to how doing both at the same will help. I'm sure it'll all work out for the best, especially if you're preppin for both meets

[Filmbuff81]

time for the SUPERTOTAL!

[samsont]

That's understandable, but the way I see it most people wold focus on PL to gain strength, then turn around and focus on Oly with their new strength to focus on techniques and adapting their new strength to the Oly lifts...or the other way around; using Oly lifts for explosion, etc. to adapt to PL. Not saying that's the right or wrong way, just curious as to how doing both at the same will help. I'm sure it'll all work out for the best, especially if you're preppin for both meets

you're thinking too much

nice work, just get stronger izzy! lot of progress was made in last thread keep it up

[izzygrant]

That's understandable, but the way I see it most people wold focus on PL to gain strength, then turn around and focus on Oly with their new strength to focus on techniques and adapting their new strength to the Oly lifts...or the other way around; using Oly lifts for explosion, etc. to adapt to PL. Not saying that's the right or wrong way, just curious as to how doing both at the same will help. I'm sure it'll all work out for the best, especially if you're preppin for both meets

the problem with doing the first is that you can ingrain bad habits. PL is very different, technically, than oly. by learning all 5 lifts at once i am patterning them separately. at least that's the hope.

time for the SUPERTOTAL!

indeed. for the unaware: http://www.pendlay.com/Training-for-...tal_df_89.html

you're thinking too much

nice work, just get stronger izzy! lot of progress was made in last thread keep it up

thanks sam. that's the goal

[hughmerlin]

In. lol'd at crossfit jokes on me

[izzygrant]

so life got in the way of training last night. i suppose that's inevitable sometimes. my boss got stuck in a backwater town and asked me to take his daughter to the playoff game. doesn't sound like a bad work assignment, but i'm also up against some project deadlines i had planned to work a bit later to finish. thought about trying to get up this morning to do an AM session as well as a PM one, but one of my not-infrequent bouts of insomnia 86'ed that plan. depending on what time i get off work/how i feel etc, we'll see if i get some of the work in tonight's session. or i might just have to let that one go.

[izzygrant]

Wednesday May 2

went well, apart from the annoyingness with the push presses.

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
modified ashtanga half primary, 10 minutes
pvc rolling back, IT band

Squats
bar x 8
65 x 6
95 x 4
working sets
6 x 4 @ 115

some reps good, others fell forward on my toes and lost back tightness. just need more work for consistency. squatting 3x/week is helping.

Front Squats
bar x 6
65 x 4
working sets
105 x 2, fail
95 x 3
100 x 3

in retrospect i could have ground up the third at 105 if i wasn't being a complete baby. they don't look great though; losing tightness at the bottom and tipping forward a bit. also they are way too close to my cleans, for which my current 1rm is a pretty easy 95.

Push Press
bar x 6
55 x 3
65 x fail
60 x 3
60 x 3

this makes no sense at all. especially compared to:

Klokov-Style Push Press
45 x 3
55 x 3
60 x 3

easy and i could have gone higher. leg drive is more intuitive to me with the btn snatch grip, but still... wtf is going on with my front push press?

Snatches
a lot of pvc pipe work
45 x 5 singles

from yesterday's missed workout. bar was heavy enough after all the strength stuff before. did the pvc work in front of a mirror, made some form fixes and am feeling really good about these.

Accessory
face pulls
lat pulldown
skipped abs b/c lazy

Post-Lifting
hip flexor and hammy stretches, back mobility stuff
spike and pvc rolling
forgot the contrast shower (i swear) but did drink my gross powdered veggies

[MatTheCur]

Nice fronts! I'm working on getting that "bounce" out of the hole still, on both front and back. Good workout all 'round.

Klokov style looks odd...

[samsont]

Damn, front squatted more weight than me today..

[izzygrant]

Nice fronts! I'm working on getting that "bounce" out of the hole still, on both front and back. Good workout all 'round.

Klokov style looks odd...

thanks. i just need to not fall forward initially. and Klokov style is to help train my overhead lockout for the snatch.

Damn, front squatted more weight than me today..

but you bench 335 so it's ok... wait... this is the powerlifting section....

nah you'll get it back, just keep working on the flexibility.

[izzygrant]

Friday May 3

still feeling pretty high energy, not beaten down like last cycle

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
modified ashtanga half primary, 10 minutes
pvc rolling back, IT band

Power Snatch
bar x a bunch
50 x 3 singles
55 x 2 singles and some misses

so the pvc work was an epiphany. i have crazy hip extension in the snatch all of a sudden. my third pull has probably tripled in speed overnight, no joke. only problem is i can't full snatch 45-55 anymore - i extend hips and somehow the bar is over my head, before i can even think about dropping under it.

great, right? add weight. sure, except my overhead lockout is weak, and it goes up so fast now i am psyching myself out about missing it behind if i'm trying to get down to receive. one of my lifting partners even manned up and talked some weak trash to me, which is usually quite effective, but it didn't help today. hopefully i will get used to the new speed quickly and get comfortable getting under it.

Cleans
bar x a bunch of hangs
65 x 3 singles
75 x 2 singles
85 x 3 singles

hip extension epiphany did not carry over from snatch. am jumping like a rabbit still, fuuuuuuuu
was supposed to jerk and did not

Deadlifts
135 x 1
155 x 1
working sets
5 x 1 @ 170, 60 seconds rest

i've spent ages watching the classic deadlift instructional youtube videos but i still don't "get" deadlift. i think i may be pulling too much like a clean, which wouldn't be unsurprising really. set #4 took about 5 seconds to grind out but #5 was ok.

Accessory Circuit
band assisted wide grip pull-ups, green band, 3 sets of 8
hanging leg raises, 3 sets of 10
triceps rope pulldowns, 3 sets of 8 @ 25

omg i actually did my accessory

Post-Lifting
hip flexor and hammy stretches, lumbar spinal mobility work
spike, ball and pvc rolling
contrast shower
generous traumeel application to my mid-back, which is threateningly tight in the place i injured earlier this year

[Filmbuff81]

Maybe you should just clean style Deadlift then so you don't **** with your clean mechanics too much with heavy conventional deads.

Can still pull heavy weight either way.

[HoneyBadger300]

Was about to neg, then saw thread author. Figured there was no way you'd be doing crossfit. What's with the new log?

[izzygrant]

Maybe you should just clean style Deadlift then so you don't **** with your clean mechanics too much with heavy conventional deads.

Can still pull heavy weight either way.

yeah, possibly. but either way i should be deliberate about what i'm doing - right now it's just kind of a clusterfuk. also it's kind of a shame to limit my DL like that, since it's the only powerlift where i move somewhat legitimate weight.

Was about to neg, then saw thread author. Figured there was no way you'd be doing crossfit. What's with the new log?

not a single crossfit will be done this day. though the joke is, almost everyone in this forum thinks oly lifting IS crossfit and i should stop fuking around with it already and messing up my powerlifting, lol.

[izzygrant]

Saturday May 4

gave that new pre-workout another try last night, and felt dizzy and sick again. so i think we have isolated that as the primary variable that made me feel so horrible last week. will not be using it again.

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
modified ashtanga half primary, 10 minutes
pvc rolling back, spike rolling IT band and hip flexors

Squats
bar x 8
65 x 8
95 x 5
115 x 3
working sets
7 x 2 @ 125

heavy squats when you are feeling dizzy is not a good time. also, i think i need more heavy warmups to get confident, develop full rom, stretch out hammies and get rid of any buttwink, etc. first two sets barely parallel. belted after that, was hitting depth by the end but also falling forward and letting my chest drop. i was also thrown off by this random dude who hassled me between every set about the "20 minute limit on the squat rack", including moving the sign into my face. i asked him if he wanted to work in with me and offered to help change the weights, but he didn't even wanna use the rack. he apologized later after i moved over to bench in the power rack but the damage was done.

Bench
bar x 8
65 x 6
working sets
7 x 2 @ 80

these were good

Overhead Squats
45 x 5
working sets
3 x 3 @ 50 paused

too easy

[HoneyBadger300]

not a single crossfit will be done this day. though the joke is, almost everyone in this forum thinks oly lifting IS crossfit and i should stop fuking around with it already and messing up my powerlifting, lol.

It's not?

[izzygrant]

It's not?

oh, you.



added some vid of the first and third sets of yesterday's bench. those are the only sets for which my ultra poverty cam didn't freeze/blur at least one rep (or where i didn't fail at camera setup and film only my feet). no squat video, because they are bad and i feel bad.

[Filmbuff81]

If he had no desire to use the rack why was he bugging you?

[izzygrant]

If he had no desire to use the rack why was he bugging you?

i have no idea. you've met me; is there something inherently offensive about me that drives people to get confrontational with me? i just wanna lift.

[HoneyBadger300]

i have no idea. you've met me; is there something inherently offensive about me that drives people to get confrontational with me? i just wanna lift.

Pretty confrontational on the interwebz -ebully.

[Filmbuff81]

i have no idea. you've met me; is there something inherently offensive about me that drives people to get confrontational with me? i just wanna lift.

You have said in the past guys have tries to awkwardly hit on you at the gym, so maybe this was another one of those cases.

Either that or you just Bert Stare people maybe? I dunno. Probably pissed of about your bag being in the way

[simp3204]

In for cheekiness

[izzygrant]

Pretty confrontational on the interwebz -ebully.

lol. if i take the time and effort to sass you it probably just means i think you're cool.

You have said in the past guys have tries to awkwardly hit on you at the gym, so maybe this was another one of those cases.

Either that or you just Bert Stare people maybe? I dunno. Probably pissed of about your bag being in the way

i am 98% sure that this guy was gay so i don't think that was the problem. maybe i gave him a judging look for using the smith machine. no bag - it's not worth losing my membership over, i'll just put my 8 things on the floor.

In for cheekiness

late. but i'll take you anyway