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Posted by on Apr 27, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130427 (Hitting My Stride)

Grizzly Way 130427 (Hitting My Stride)

I talk a lot about research, and I do a lot of research and experimentation with myself and my training, but everything I do is based on some study somewhere. It might’ve been in rats, or on cyclists, or with only 5 people but I’m not just wandering out into a chemical store and giving everything a try. Examine.com is a website dedicated to research, specifically those around supplements and nutrition. If you ever have a question about “does this work” or “should I try this” or “what will this do for me” – look it up and see. Maybe you’ll learn something along the way.

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Warmup C
Weightlifting
Snatch Deadlift 3 @ 70%, 3 x 3 @ 80% 125; 145
8 x 4 Front Squat @ 60% of 1RM, EMOM 185

Conditioning
4 Rounds:
30 Pushups
30 Walking Lunge
12:06:00

Today was the last high-volume day of this cycle, all of next week will be unloading. This cycle finally seemed to click for me. Obviously a lot of bricks have fallen into place in the diet and eating for performance side, but the programming and rest have done a ton as well. Let’s just recap the last 3 weeks.

Back Squat 340 –> 350
Front Squat 275 –> 305
Bench Press 230×5 –> 255×3
Overhead Squat ??? –> 215
Strict Press 150 –> 155

Call me crazy but that looks like an upward trajectory finally. I still have a lot more tinkering to do with my diet – specifically control days and the volume of carbohydrates during the backload. It seems that when I backload on a rest day the next day goes quite well, but when I backload on a training day, it doesn’t quite carry the same effect, meaning I need to figure out a way to squeeze more into my training day backloads. It might involve a pre-bed carb shake because more solid foods really don’t seem like a viable option – I’m already eating like a barn animal.

Today’s work illustrates my point pretty well. Snatch deadlifts are pretty light because my snatch is about 40% of my deadlift, so that’s not really ever going to feel as hard as it might, but the snatch grip certainly changes the dynamics of the bar path. What really got me more than I was expecting was the front squats, at 60% – you know you’re in trouble when 135 feels tough. I blame the thrusters yesterday. They probably weren’t the most beautiful front squats – but it’s been a good week so I’ll take the good with the bad. High rep sets of pushups are awful – there’s no worming, no extra big kip or another muscle group to activate instead, no there’s just you and failure; 10 becomes 6; becomes 3; becomes 2 – hopefully you’re done before it gets to singles. At least I had the walking lunges to rest in between, but those weren’t much of a rest.

Now if you’ll excuse me I have some mobility and hulu to catch up on! Have a great weekend.

MFS | 2 – 6 – 8

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