3/15/2010

Sometimes I don't pay any attention to this blog. Sometimes I do.

Anyway.

These days, I want to get stronger, more powerful, focus on my running speed particularly 1 mile and down, and work on my short time domain (8 minutes tops) conditioning.

As any of you who know me are aware, I have notorious training ADD, so we'll see how long this lasts. For the last few months I've been doing more straight up CrossFit, and eating a strict measured Zone Paleo plan laid out by Steve at Primitive Foods. I'm going to cut the carbs down but not worry too much about how much protein and fat I'm eating (that is, I won't worry about eating too much.) Still eating mostly Paleo during the week, on the weekends I'm a little lax.

I'm just coming off a rest week, and this is how my training schedule is supposed to look for now:

Monday: clean triples, press 5s, back squat 5s, running or conditioning

Tuesday: max sets of strict weighted pullups with 35lbs, running or conditioning

Wednesday: snatch doubles, press light 5s, back squat light 5s

Thursday: running or conditioning

Friday: clean singles, press singles, back squat 5s

Saturday: Rest

Sunday: Rest

Back squats are very light. I'm starting a linear progression at 225 and working my way up in 10lb increments each workout. This is because I have a rib that tends to pop out of place, and back squats exacerbate it. I've never taken time to work my way back up to heavy weights, because I am stupid. I am doing so now. The rib just popped out of place on Friday (3/12) and is still hurting.

Cleans are split cleans, snatches are split snatches, squats are high bar. Weights are in pounds (duh.)

Warmed up with 3 sets of 5 cleans/5 presses/5 back squats with the empty bar, just to see how all the exercises felt on my back (I should mention that the rib injury manifests itself as some nasty mid left back pain.) Everything felt okay.

Clean

95x3x2

135x3

155x2

185x1

210x3x6

Back started tightening up on sets 5-6 but nothing unmanageable.

Press

45x5

95x5

115x3

135x5x5

When I tried to warm up my squats with just an empty bar, my back hurt a lot just drawing breath at the top. Oh well. At least I got the cleans & presses in.

Here is a picture of some food which is now in my belly. The guys at 70's Big like to post pictures of things which they put in their bellies, and they seem to know a thing or two about getting strong, so I figured I'd follow suit.

Chicken apple snausages and sweet potaters.