S2B plus, making a better Buk - Page 7 - JP Fitness Forums

kuri · 10-02-2005, 06:00 PM

Hey, we all have those days Buk - no worries. Rest a day and when you come back you'll be feeling strong.

15 reps seems like a alot for PC&PP@ 137lbs - I know I'd be breaking it down into mini sets as well.

I agree that full cleans are very draining. I can do more PCs than fulls.

I'm gonna start my own log as well. Did "Cindy" today - 18 rounds in 20 min. Pullups are definitely my achilles heel- those slowed me down. Pushups however I felt like I could go all day. Intersting how you and I differ in those regards. (Sorry for the mini hijacking)

Buk · 10-03-2005, 07:44 AM

Monday, October 3, 2005
Weight: 199

Pull-ups
4 @ bodyweight
3 @ +25
2 @ +45
1, 1, F @ +70
3, 2F, 2F @ +45

Rather than take a rest day, I decided to get up early this morning and hit the gym first thing. This was my first time ever doing weighted chins. I should have stuck with +45 pounds gone for 6 or 7 tripples, but I wasn't sure where this one topped off. Grinding a few singles in the pull-up was fun though.

I am going to try to add in additional single lift Max Effort(ME) workouts to supplement my Crossfit training. A workout like this isn't too demanding for time or energy. But it might be tough to get to the lower body. Crossfit is very demanding on the lower body, but I think some additional heavy lifting will be to my benifit. Just going to have to push through the first couple of times. We'll see what happens.

BamaDave · 10-03-2005, 10:59 AM

Hey, that's a nice looking hill! I want to move there. That section with the steep grade and the switchbacks looks impossible on a bike. Your quads must have been screaming.

Is there a difference between full cleans and squat cleans?? I get confused on clean terminology at times. 15 reps of PC+PP sounds brutal.

BamaDave · 10-03-2005, 11:03 AM

Finally watched the videos - you don't look like you need much assistance from the wall at all!

Buk · 10-04-2005, 12:03 AM

It is a really pretty area up here, and that trail park is pretty cool. We rode up the far side, and down the switchbacks. Most of them are too sharp and under cover to show up on the GPS. I will have to get pictures of the trails sometime. I'm just a little worried about biking with my camera, all of the crashing I do. I am always very nervous about flipping off and landing on my Forerunner.

Full cleans and squat cleans are the same thing, at least in the terminology I use and have heard. Even 3 reps for the PC+PP was brutal for me the other day.

On the handstand push-ups I try to use the wall for as little support as possible. Usually I lean against it on the decent, then try to balance myself on the press back up. My balance does seem to be getting better and better with these.

Buk · 10-04-2005, 12:26 AM

Monday, October 3, 2005
-wo 2

9 rounds for time:
-Deadlift 230 pounds, 5 reps
-Handstand Push-ups, 5 reps

10:55 total
0:46, 0:48, 1:10, 1:06, 1:12, 1:36, 1:33, 1:23, 1:21
5:32 Deadlift, 5:23 Handstand Push-ups
Felt pretty good about this workout. I did not attack it, but went at it with a methodical, pound through it attitude. Handstand push-ups had pretty good depth, sometimes the first rep of a set was a bit shallow. A week and a half ago(September 24) I did the same workload(different rep scheme, 21-15-9), and used assisted handstand push-ups in 11:18 at JPs. This workout my time increased a little on the handstand push-up(did unassisted this time) time, but my deadlift time decreased 40 seconds. More sets of fewer reps kept me further from failure, and not needing to take hardly any breathers. Sweet was pouring off of me at the end of this one.

kuri · 10-04-2005, 12:53 PM

You are kicking ass on those handstand pushups Buk! Nice work.

Buk · 10-04-2005, 04:27 PM

Thanks Kuri, they feel about as strong as pull-ups, and not too far behind push-ups(which I am really weak at). I need to start doing some assisted handstand push-ups on blocks so I can drop my head down below my hands for a deeper range of motion. That is where these become really difficult.

Buk · 10-04-2005, 04:40 PM

Tuesday, October 4, 2005
Weight: 197

Squats
140x5
190x4
230x3
250x1,1

Stopped early on this one. My sore back couldn't take it. I am a little dissapointed though, because it didn't feel like my legs could handle much more even with a healthy back. Hopefully it is nothing more than weak transfer of strength because of my back, and maybe a little cummulative fatigue.

I guess it is time for a bit of a break, Kuri was right. I started Crossfit 90 days ago, and have been pretty consistent with very little interuption. I think my legs need to rest and my back needs to heal. I am not sure if I can stand to take a week off, even though I know I should. Hopefully I don't go crazy.

cappuccino · 10-04-2005, 09:35 PM

I was wondering the same thing about you taking a break based on your past few posts...might want to at least give it a few days.

Buk · 10-09-2005, 06:19 PM

Sunday, October 9, 2005
Weight: 197

Snatch
93(40KG)x3
115(50KG)x2
137(60KG)x1+1
159(70KG)x1
170(75KG)xF+F
148(65KG)x1+F+1
170(75KG)x1
181(80KG)xF+F
170(70KG)x1
181(80KG)xF+F

I figured it was time to get back after it. Can still feel my back in a few ackward positions, but as long as I don't do anything stupid; I should be ok to workout. I also think that my legs enjoyed the rest(nothing since Tuesday except a little volleyball Wednesday and Friday). I was basically trying to work to an 80KG snatch, my previous best(Feb 2005, bodyweight 210). Strength seemed really close, but my form was just a bit off. My back can't be doing too bad since it survived 5 failed snatch attempts, 2 of which put me on the ground. Next time I do snatches, I will stick with a lighter weight and get some more reps in and work on technique and speed. A bodyweight snatch would be cool, I would like to see it before the end of the year.

Bill2380 · 10-09-2005, 07:21 PM

Glad you're back and feeling better.

Buk · 10-09-2005, 11:04 PM

Sunday, October 9, 2005
-wo 2

15-12-9 reps for time of:
-Dumbell Thrusters 45 pounds each
-2x Pull-ups
-2x Dips

22:48 total
6:39, 7:52, 8:17
Finished off with 36 pull-up and dips in another 13:05 for a total time of 35:53 of the prescribed workload in the WOD. I subbed 2x pull-ups and dips to keep the meat of the workout going at a decent pace, then added the difference at the end to complete the prescribed volume. The dumbell thrusters were quite a bit harder than I expected. Stabilization was tough, and I did not do a good job of dropping from full extension to the squat of the next rep. Also wasn't getting much push from my shoulders. I had no pop in my legs and a lot of the power had to come from hopping all the way up on my toes. First 30 pull-ups and dips were done at 10.6 reps a minute, last 36 were done at 5.5 reps a minute. They were sets of 3s and 4s, but it didn't seem like the mini-rests were that long. Always have to work on shortening the mini-rests. Had a little left over on this one, should have pushed a bit harder.

kuri · 10-10-2005, 02:07 AM

Nice work Buk!

I've been wondering, do you take time in the middle of your workout to jot down the times?

Your snatches are impressive too. My goal is to also hit a BW snatch, but I'm alot further from doing it than you (me: 160 range with bad form). Do you drop into a full squat on the snatch?
Foot stomps?

Buk · 10-10-2005, 08:58 AM

Thanks Kuri.

I use my Forerunner to time my workouts. It has a very good interface for laps and saving and recalling splits and heartrate info. If I try to write anything down, whatever I am writing on gets real wet and nasty.

I was disappointed that I couldn't get a 181 pound snatch up yesterday, but I think a little pratice and I will get it soon. I definitely catch in a deep squat. The overhead squat is my best exercise(214 pounds) but my snatch should be more than 85% of it - I just haven't been working on it in a while. I spent quite a bit of time last year training in the olympic lifts.

BamaDave · 10-10-2005, 10:41 AM

Hey, good job! Are you trying to make up all of your missed workouts the first day back into it?!?!

I'm still sore from that pullup/dip/thruster workout. I really feel it in my upper back and shoulders.

Buk · 10-10-2005, 10:55 PM

Can't get too far behind can I Dave? My plan is to do 2 workouts about half of the time. The WOD every workout day, and a few times a week pick one exercise and max out or work heavy doubles/tripples. Because of this, I might try to say a block(4 days) behind the WOD to better plan my max effort days.

I would say that my chest and traps are equally sore from yesterdays snatches and pull-up/dip/thruster workout, but actually neither are too bad.

Buk · 10-10-2005, 11:08 PM

Monday, October 10, 2005
Weight: 197

-Deadlift
264(120KG)x3
308(140KG)x3
330(150KG)x3
352(160KG)x2

-Front Squat
176(80KG)x3
198(90KG)x3
220(100KG)x1+2

-Hang Squat Clean
154(70KG)x3
176(80KG)x2+2+1

-Split Jerk
154(70KG)x3
176(80KG)x3
198(90KG)x3
220(100KG)xF

Pulled 352 today, for a double, which is a significant personal best; but also the first time I have done heavy deadlifts with a mixed grip. My previous best was with a double overhand grip, and I was pretty sure I could go higher if my grip was stronger. Still pretty weak for my front squat, and I didn't go all out with the cleans. I was drained when I got to the jerks, but felt pretty strong on them. I think the failure at 220 pounds was more thinking about trying to relower the weight than thinking about doing the lift.