tag:blogger.com,1999:blog-955910955820173624.post2172047014002775961..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: Sunday, Dec 6th, 2009OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger86125tag:blogger.com,1999:blog-955910955820173624.post-42309927898471837432009-12-07T22:56:46.558-07:002009-12-07T22:56:46.558-07:001A. 95/105/115/120/120/120x2
1B. 125/135/150/135/1...1A. 95/105/115/120/120/120x2<br />1B. 125/135/150/135/150/160<br />2. 185#<br />3A. 3/ 35 3/40 3/40<br />3b. 3x 15 unbrokenRobin Lyonshttps://www.blogger.com/profile/06143738236640293041noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17810285027907846592009-12-07T21:59:47.241-07:002009-12-07T21:59:47.241-07:00A1. 105/105/110/115/115/115
A2. 185/195/205// 195/...A1. 105/105/110/115/115/115<br />A2. 185/195/205// 195/205/215<br />B.185<br />C1 45/55/65<br />C2 15x3, arms at side.<br /><br />HPS needs more uummph. Still working on it.<br />Bench press is low due to recovering tweaked rotator in right shoulder.<br />Deads felt strong.<br />Dips were good,<br /> GHD raises, hurt but felt good. need to build on these.Craighttps://www.blogger.com/profile/16221983532276562745noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-55568717250512312442009-12-07T15:45:29.947-07:002009-12-07T15:45:29.947-07:00A1. 55/65(3)/65(3)/70(2)/70(2)/70(1) - weights rel...A1. 55/65(3)/65(3)/70(2)/70(2)/70(1) - weights relatively the same but felt faster and stronger. feel these were better quality reps than last week.<br /><br />A2. 85,95,105/ 105,110,115 - pushed my luck today but I got it... barely...<br /><br />B. 95x 3 10 sets- last set still felt quick<br /><br />C1. Unassisted!! Used the bar<br />C2. 10# 15x 3 setsLindseyhttps://www.blogger.com/profile/04592183491961254906noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78810953869680507902009-12-07T14:34:35.461-07:002009-12-07T14:34:35.461-07:0027/m/6-3/215
A1: 135, 155, 165, 165, 170, 175
T...27/m/6-3/215<br /><br />A1: 135, 155, 165, 165, 170, 175<br /><br />This felt much better than last time. Really focused on finishing the pull.<br /><br />A2: 235x3, 245x2, 265x1, 265x3, 285x2, 295x1<br /><br />I need a spotter to go higher/safer<br /><br />B: 245<br /><br />C1: 75, 75, 75, 75 (did 4 sets on accident)<br /><br />C2: I too had been doing these wrong. new way felt ok, hard though.dontpanic356https://www.blogger.com/profile/06735892912368554159noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-62687675837200606442009-12-07T13:54:42.900-07:002009-12-07T13:54:42.900-07:00A1. 186,196,211,196,206,221
A2. 113,123,128,132,13...A1. 186,196,211,196,206,221<br />A2. 113,123,128,132,137,142<br /><br />B. 196lbs, more explosive thanks to James' tips.<br /><br />C1. 40,45,50<br />C2. Arms crossed, at temples, at temples.<br /><br />Numbers WAY higher because I knew what to start off with better and I had a lot more energy after resting well yesterday.Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5326048290571745202009-12-07T11:39:17.871-07:002009-12-07T11:39:17.871-07:00A1: 87.5x3, 97.5x3, 107.5x3, 117.5x3, 127.5x2, 127...A1: 87.5x3, 97.5x3, 107.5x3, 117.5x3, 127.5x2, 127.5x2<br /><br />A2: 175, 185, 195, 185, 185, 200<br /><br />B: 185.<br /><br />C1: 60, 60, 60.<br /><br />C2: X0X0 tempo: 15, 15, 9Latham Fell M/29/184noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90884878439337661832009-12-07T10:53:51.517-07:002009-12-07T10:53:51.517-07:00A1. 115x3,135x3,145x3,165f,145x3,155x2
A2. 187x3,1...A1. 115x3,135x3,145x3,165f,145x3,155x2<br />A2. 187x3,197x2,207x1,217x3,227x2,247x1<br />B. 205 3x10<br />C1. 56x3,70x3,70x3<br />C2. All sets unbroken. kept arms at the side, first time doing movement, hope I did them rightJAMnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39820584695188113082009-12-07T09:29:11.442-07:002009-12-07T09:29:11.442-07:00m/31/69.5"/175#
A1. 135x3 (no drops), 135x3 ...m/31/69.5"/175#<br /><br />A1. 135x3 (no drops), 135x3 (no drops), 140x3 (drop b/t 2 and 3), 140x2 (no drops), 140x2 (no drops)<br />A2. 195x3, 205x2, 210x1, 215x3, 230x2, 245x1<br />B. 300x10x3<br />C1. 70#, 85#, 85#<br />C2. All unbroken: hands on temple, elbows pointed out<br /><br />PWO: 40gP (Jarrow shake), 10gC (mashed yams w/ cinnamon)<br />60 min later: steak, broccoli, mac nuts<br /><br />Notes:<br />A1. Felt good at 135. Had to muscle through 3rd rep at 140, so stuck with 2 reps and concentrated on form. Had to muscle through all reps of sets at 145# last week, so kept 140# my upper limit.<br />A2. All loads increased from last time. Slight spot on the second 3,2,1.<br />B. Went heavy: 240# is 50%, but used 300. Felt good and fast.<br />C1. Screwed up and did sets of 2, but on rings this time. Weight felt good and smooth. Didn't really need to kip to rise.<br />C2. All felt good. Should probably grab a plate or weight of some sort next time.Chris Foderahttps://www.blogger.com/profile/05158037526725122971noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61273244808166551222009-12-07T08:04:23.833-07:002009-12-07T08:04:23.833-07:00A1. 95/115/120/125/135/140
A2. 165/185/205/185/200...A1. 95/115/120/125/135/140<br />A2. 165/185/205/185/200/215(f)<br /><br />B. 194 x 10 x 3<br /><br />C1. 45/55/70x1<br />C2. 15/15/15 - arm at chest. these felt good todaySweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81888801463202872332009-12-07T07:11:50.398-07:002009-12-07T07:11:50.398-07:00A1 98/108/117/125/132/137.5(up2.5#)
A2. 196/212/22...A1 98/108/117/125/132/137.5(up2.5#)<br />A2. 196/212/220/220/230/242.5(up7.5<br />C1. 45# x3Gordhttps://www.blogger.com/profile/07327059077130321582noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46857647175260337482009-12-07T04:13:00.484-07:002009-12-07T04:13:00.484-07:00A1. 45x3-45x3-50x3-52.5x3-55x2-55x3 5kg better the...A1. 45x3-45x3-50x3-52.5x3-55x2-55x3 5kg better then last week<br />A2. 65-70-80-75-80-85 <br />B1. 80kg 3x10<br />C1. 10-10-15 felt easy today<br />C2. 15-15-15 tempo not rxdRoss Blakehttps://www.blogger.com/profile/09755268196989971411noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4735992587394036952009-12-07T02:30:58.915-07:002009-12-07T02:30:58.915-07:00Geoff,
When Rory was rucking 8-10 miles/day and c...Geoff,<br /><br />When Rory was rucking 8-10 miles/day and crossfitting, he would come home completely disoriented while zoning until he started eating a lot more food. What I meant by my comment was that in order to satisfy his zone requirements, he had a difficult time getting quality carbs. He could only eat so much broccoli, squash, etc. He had upped is fat intake but somehow, it just wasn't working for him. Before the qualifiers this summer he was weighing and measuring everything, but was eating more fruit to meet his carb requirements. That made it work, but I would say he is much happier now with unrestricted paleo (although I would guess he probably gets pretty close to correct zone portions). Either way, food quality is most important to us.Aprilhttps://www.blogger.com/profile/14587449318880718773noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-19312951564524509892009-12-07T00:57:32.393-07:002009-12-07T00:57:32.393-07:00M/ 5'11''/ 205#/ 32
A1. 115x3/ 135x3/...M/ 5'11''/ 205#/ 32<br /><br />A1. 115x3/ 135x3/ 140x3/ 145x3/ 150x3/ 155x1<br />A2. 185x3/ 225x2/ 245x1/ 205x3/ 245x2/ 255x1<br />B. 255<br />No time for C.Ryan @ CFGPnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80856293536253822162009-12-07T00:15:25.812-07:002009-12-07T00:15:25.812-07:00A1. 135/135/145x2/145x2/145x2/145x2
B1. 205/215/22...A1. 135/135/145x2/145x2/145x2/145x2<br />B1. 205/215/225/215/225/240<br />C. 190 UB<br />C1. 60#/70#/75# Felt light, can go up.<br />C2. GHD's started w hands on head and ended with hands near chest. These were incredibly difficult considering I hadn't done any right for the last 6 months. I can't believe noone called BS on me for posting my GHD Raises done with 30lbs last week. I was basically doing hip/back extensions this entire time.<br /><br />My Paleo/Zone journey started a little over a year ago when I first went straight Zone w 3-5x fat multiplier. I was not focusing on quality foods at the time. I lost a lot of weight, metcon times were good but I was not getting any stronger. Last Feb I switched to a Paleo/Zone approach to include only using whole foods for PWO nutrition. I dropped my carbs down to around 50 grams a day and started to feel very run down. Unfortunately this little experiment cooincided with the Regional Qualifiers where I was humbled in a big way. Since this summer I have taken a Paleo/Zone approach and trying to consume 1g protein per lb of bodyweight, 100g carbs/day not including PWO carbs, and as much good fat as I can find. I have added Whey Protein and Refuel for PWO and I'm experimenting with Pre Workout carbs in the form of energy gels since reading the Paleo Diet for Athletes. Bottom line is that I'm not really zoning because by definition my portions are way off but I am in control of how much macro nutrients I'm consuming. I think that that is the biggest thing that someone can gain from the Zone and a brief period of weighing/measuring. You understand the hormonal effects of macro nutrient intake, you learn to calculate how much you are consuming and the nutrient contents of food. This allows you to experiment with different amounts of carbs/fat to see how it affects performance vs body composition. For me its Paleo foods for performance and overall health and wellness. I don't understand main sites fascination with the Zone and Sears. It almost seems like they felt obligated to take a side, and sided with Sears.Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80994364884068509362009-12-06T23:42:11.181-07:002009-12-06T23:42:11.181-07:0029 yom 178lbs
A1 125/125/125/125/125/125
A2 225/...29 yom 178lbs <br /><br />A1 125/125/125/125/125/125<br />A2 225/225/225/245/245/245<br /><br />B 215 x 3 x 10<br /><br />C 1 60/90/90<br />C2 same as mack - I've been doing these wrong..Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-51160683310489439402009-12-06T22:48:14.119-07:002009-12-06T22:48:14.119-07:00A1: 58(3) 63(3) 63(3) 65.5(3) 65.5(2) 65.5(2)
HPS...A1: 58(3) 63(3) 63(3) 65.5(3) 65.5(2) 65.5(2)<br />HPS down 2.5# but trying to work on form; after 63# form not so good<br />A2: 90(3) 95(2) 100(1) 95(3) <br />100(2) 105(1)* *pb<br />Bench increased from last week - felt I have the strength to exceed 105#<br />B. 152#*<br />Went down from last time due to lower back pain<br />C1: Did ring dips no # 5# 7.5#<br />[can go up next time too light]<br />C2: Last set broken @ 10/3/2<br />[extra pause at the top]Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73082129744657582232009-12-06T22:32:09.460-07:002009-12-06T22:32:09.460-07:00Not sure how the double C1 and C2 snuck in there a...Not sure how the double C1 and C2 snuck in there at the end....weird.Bowsernoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60764430110792794122009-12-06T22:30:04.963-07:002009-12-06T22:30:04.963-07:00A1 95,105,105,110,110,115
A2 95,135,155,135,155,17...A1 95,105,105,110,110,115<br />A2 95,135,155,135,155,170 *PR By 20 LB<br /><br />Started too light on A2, but my BP has historically been week, and havn't done a 1RM for a long time and my previous best was a pathetic 150 so I was very happy with my numbers today. Almost to my BW (180). May have gone heavier if I had a spotter.<br /><br />B 185<br /><br />C1 25,30,35<br />C2 Round 1: 5,3,2,3,2<br /> Round 2: 5,5,5<br /> Round 3: 5,5,5<br /><br />Note on the GHD Raises, these were VERY hard, and after watching the video, and meeting Surrey just before the WOD to go over them, i'm confident I was doing them right, but DAMN, they are not easy!<br /><br /><br />C1 20,30,35 Way too light<br />C2 15 X 3Bowsernoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68522513192698452602009-12-06T22:22:01.108-07:002009-12-06T22:22:01.108-07:00A1. 110/120/130/120/120/120
A2. 174x3,194x2,208x1....A1. 110/120/130/120/120/120<br />A2. 174x3,194x2,208x1...179x3,198x2,208x1(f)<br /><br />B. 210<br /><br />C1. Rx'd with 20#<br />C2. Rx'dGranthttps://www.blogger.com/profile/06879596201860513087noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-90934700530484889852009-12-06T21:28:30.283-07:002009-12-06T21:28:30.283-07:00A1. 100,105,115,125(2),125,130
A2. 165,180,190,17...A1. 100,105,115,125(2),125,130 <br />A2. 165,180,190,175,185,205(f)<br />B. 230<br />C1. Ring dips-worked up to 45#<br />C2. Straight throughJefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91546413134007105292009-12-06T20:44:45.089-07:002009-12-06T20:44:45.089-07:00A1. 135, 135, 145, 155, 165, 175x1
A2. 225, 235, 2...A1. 135, 135, 145, 155, 165, 175x1<br />A2. 225, 235, 255, 255, 285, 305<br />B. 200#<br />C1. 70, 123, 123<br />C2. unbroken<br /><br />Snatch felt a lot faster today on all the weights and much more under control.<br />Bench Press was a lot more weight than last time<br />Ring dips did 123 for 2 last time and 2 sets of 3 this time.Michaelhttps://www.blogger.com/profile/06003288163923429052noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-8500467406653826012009-12-06T20:41:37.437-07:002009-12-06T20:41:37.437-07:00A1 50,55,57.5,60,62.5,65(2)kg (not bad, still room...A1 50,55,57.5,60,62.5,65(2)kg (not bad, still room for more full extention)<br />A2 60,70,80,70,80,90(f) (always been terrible at bench this was my first time with this format)<br /><br />B. 95kg (felt good)<br /><br />C1 ring dips unweighted,10kg,15kg (first time with this)<br />C2 completedimosherhttps://www.blogger.com/profile/04644179127510561890noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87520056287306677642009-12-06T20:41:20.953-07:002009-12-06T20:41:20.953-07:00PTS and Wes, you're not pausing at the bottom ...PTS and Wes, you're not pausing at the bottom of your HPS. Tempo is 11X1 and that will keep your loads down. <br /><br />April I don't understand what you mean about Rory having to rely on poor quality foods to get the cals he needs? Does he not have access to quality foods when he's away because it should be easy for him to get the cals he needs by upping his fat blocks. This is all based on Robb Wolf's "Athlete's Zone."Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44384035472317829442009-12-06T20:29:28.136-07:002009-12-06T20:29:28.136-07:00m/47/5'10"/153
A1: 85, 90, 95, 100, 105,...m/47/5'10"/153<br /><br />A1: 85, 90, 95, 100, 105, 110<br /><br />These are starting to feel a lot better. All loads 5# more than last week.<br /><br />A2: 160, 170, 180, 170, 180, 190<br /><br />These felt great. All loads increased by 5#, and the heavier sets felt easier than last week.<br /><br />B. 155; light and fast (better be at that weight, huh?)<br /><br />C1. 63, 67, 71<br /><br />First set used the weight I used for 2 last week. Went up 4#/set from there. Felt good.<br /><br />C2. 15, 15, 15<br /><br />Hands on hips. Last week they were solidly behind butt. Also, adjusted the machine to change the leverage a bit for the knee flexion phase, making it harder.<br /><br />Good workout for me today. Happy boy.Doug Zirklehttps://www.blogger.com/profile/07683724310357415417noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-69892550327657312842009-12-06T19:56:16.465-07:002009-12-06T19:56:16.465-07:00A1. 115/135/135/145/145/155
A2. 215/225/235/225/23...A1. 115/135/135/145/145/155<br />A2. 215/225/235/225/235/245<br />B. 190 X 10<br />C1. 100/100/100<br />C2. No GHD had to sub leg curl<br /><br />Felt strong on everything. Happy with today.Kyle Fhttps://www.blogger.com/profile/02434860891968753527noreply@blogger.com