S2B plus, making a better Buk

[kuri]

Great job!

Solid numbers on everything Craig. Your push press #s in particular impressed me. 15 in the 3rd round is very good.

I'm looking "forward" to a rematch soon (gulp).

[Buk]

Thanks Kuri. I sure hope the rematch isn't scheduled for 5 rounds(they do that sometimes). I would break 300 with 5 rounds, but my pace was headed for a quick decline - 10 more minutes of that would be so hard.

[Buk]

Thursday, December 1, 2005

Run 4.5 miles

37:33[8:20 pace]
8:22, 8:36, 8:13, 8:18, 4:04[8:08]
Starting to get some miles in. There will be more and more to come in the next few months. This run felt pretty good, but I had a little discomfort in my back. Legs and lungs were adequately capable. I had to conciously think about not going too fast, but did keep a fairly consistent pace with a slight negative split(last half faster than the first half). No heart rate data today.

[Buk]

Thursday, December 1, 2005
Weight: 197
-wo 2

-Overhead Squat
115(50KG)x3
170(75KG)x1
192(85KG)x1
203(90KG)x1
214(95KG)x1
225(100KG)x1
236(105KG)xF

-Front Squat
225(100KG)x1
236(105KG)x1
247(110KG)x1
258(115KG)xF

-Back Squat
245x1
265x1
285xF+F

My Overhead Squat is huge! I think I could get 236 if I could get it overhead a little easier. It took a number of tries and a lot of energy to get it up there once, push pressing/push jerking from the back with a wide grip. I think the strength is there for it, I just need a few tries. I think the overhead variation actually keeps me upright and using better technique than the other two. Unfortunately, my front and back squats aren't much to talk about. All three are deep ATG though. I am going to keep to my squat specilization work on top of Crossfit to try to remedy this.

[nyguy]

Hey Buk, I admit that I didn't browse every single page of your log but right at the beginning you mentioned that your goal was aimed at beach volleyball. Are you going to a tournament or something?

[kuri]

Holy crap Buk you are one sick puppy!

Are you sure the overhead squat numbers aren't a typo? 225?!#!?

247 on the FS is bananas.

Dos is right, you ARE a maniac.

man do I have some work to do...

[hard_rox]

your starting weights are my finish weights! (hangs head low and shuffles to basement) [img]/images/graemlins/laugh.gif[/img]

Ya da man, Buk! Awesome OH numbers.

[Buk]

No typos, every letter/number is right.

You have no reason to lower your head Greg, we all have our strengths, mine is overhead squats. I think one of my weakness is not keeping my head up during back squats. I wish I had taped this workout, for multiple reasons.

I play quite a bit of beach volleyball. This last summer was very light though; only a few tournaments, and all inland grass doubles tournaments. In 2004 I traveled to the beach quite a bit among South Carolina, Virginia, Maryland, and New Jersey. My current partner moved to Delaware last year, and now I am left with not much in the way of competitive people to play or train with locally. If I can overcome this and keep my skills sharp and consistent playing mid-level pickup ball, finding an occasional training partner, and playing some decent level doubles in the spring; I will probably play a lot this comming summer. We have been wanting to play in a few AVP qualifiers, but last year neither of us played a lot and we didn't have a great opportunity to get to one. We will probably hit a couple of them this year, along with some Toyota tournaments, East End Tournaments, and Virginia Beach. It is also possible that I get coaxed into a trip or two to California or Florida.

[BamaDave]

I'm always amazed that you can get those weights over your head much less OVERHEAD SQUAT them!!!! I'm getting bruises on the front of my shoulder just thinking of those Front Squat numbers as well. Amazing!!!

You can't be too concerned about your back squats when they followed all of that work!

Good run, too!

[RacerBill]

I beg to differ when you say your OH squat is huge. It's FRIGGIN' ENORMOUS! Just stabilizing 125% of your BW with your arms extended overhead is an accomplishment.

All I can say is, "Wow!"

[Buk]

Thanks guys, getting that weight overhead was quite a task. I am getting better and having fun, so I'm happy. The run was pretty enjoyable, but I gotta get more of them in.

[Buk]

Saturday, December 3, 2005
Weight: 197

1 mile warmup Run
7:53

SOME rounds NOT for time of:
-Handstand push-ups, 5 reps
-Pull-ups, 5 reps

Took a relaxed approach to todays workout. Didn't count the sets and I went through them at a very casual pace. Probably did about 10 to 12 sets. About half of the pull-up sets were done on a rope, and the others were done in an attempted L-sit. My flexability is poor and an L-sit position is near impossible for me - but that doesn't mean that I should not work on it.

[kuri]

Keep up the hard work Buk.

I find the L-pullups damn hard too. My weak point is keeping my legs up at the bottom.
Still trying to find keys to bettering those.

How many can you do consecutive with good form?

Have you tried HSPUs without the wall?

[kmwest]

On the OH and Front Squats: all I gotta say is wow.

[Buk]

Regarding the L-pull-ups, I am not sure I can do any with good form. I am not sure I can obtain good L-sit form. I will get a video of these some day soon so I can get a baseline of where I am at, and what I am capable of. My abs have been a little sore lately, and I am guessing that these are the culprit.

My balance isn't quite there for free standing handstand push-ups yet. I might be able to get one or two on occasion, but that would be rare. I need to spend more time on my hands.

[Buk]

Sunday, December 4, 2005
Weight: 199

1 mile warmup Run
7:13

Watch Me -May not be avaliable yet.
3 Rounds for time of:
-Squat, 50 reps
-Jumping Muscle-ups, 7 reps
-Power Clean from the Hang 135 pounds, 10 reps

9:57 Total
2:36, 3:35, 3:46
3:45 Squat, 3:41 Jumping Muscle-ups, 2:31 Power Clean
Muscle-ups are beyond me, so I set my rings to forehead height, and did jumping muscle-ups. I did my best not to over jump, and this was still a very difficult exercise for me. I am a little dissapointed with the squats, I should have been able to keep the pace up, and there was no reason to drop the bar during any of the sets of power cleans. There are a couple of minutes that I can squeeze out of this one. I am not to concerned with the muscle-up time at this point, since I was trying to keep them difficult. I will wait until I can do them without jumping or assistance before I get too concerend with doing them fast. My homemade rings are heavy and small and crappy, new ones are on order.

[Buk]

Monday, December 5, 2005
Weight: 202

1 mile warmup Run
7:39

-Squats
165x10
195x8
215x8
225x8

-Front Squats
155x5
165x5
175x5+5

Felt good today, and very powerful on the front squats. I upped the front squat max used in the calculations for the Hatch progression because of my results on December 1's OH-Front-Back Squat singles. In a couple of weeks the reps begin to drop off as the intensity increases, but I might jump back to the begining and increase my max used in the calculations instead. The progression is for more advanced lifters, whom I should progress faster than.

[Buk]

Tuesday, December 6, 2005
Weight: 200

1 mile warmup Run
7:42

"Tabata Something Else"
-Pull-ups
-Push-ups
-Sit-ups
-Squats

263 reps total(10 reps improvement from 94 days previous), score=23(-3)

Interval	1	2	3	4	5	6	7	8	total	score	September 3
Pull-up	12	8	6	4	4	2	2	3	41	2	33	2
Push-up	15	9	8	6	4	5	4	4	55	4	47	4
Sit-up	8	7	6	6	6	6	6	5	50	5	53	6
Squats	18	17	16	15	12	13	13	13	117	12	120	14
total									263	23	253	26

Each interval is 20 seconds of work followed by 10 seconds of rest. Each exercise is done for 8 intervals before moving to the next exercise, there is NO additional rest between exercises. I did this same workout on September 3(94 days ago). My improvements are very minimal. I don't know how you guys do it. I gave it my all today, and produced very marginal results - I think I need to do overhead squats tomorrow. I started off hard, and I think burned myself out a little. That shows with a lower score even with a better(as slight as it is) total.