Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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CrossFit Asheville WODS • April 22, 2010, at 11:24 am

Shoulder Press and Double Jackson

I had a dispiriting workout on Wednesday morning, with a weak performance on the shoulder press and a super slow “Double Jackson,” which was more about mental than physical weakness. But before I rail too much on my “failures” I intend to look at the facts.

Training Cycle: New Program Week 4/6
No Alcohol Month 5/5
Diet: Flexible-Paleo-Zone
Second workout of the Week


Some crawling around and footwork. Stretching. Calisthenics: push-ups (5); sledgehammer swings (10 x each side) GREAT for aggression; back squats and overhead squats w/ 45 lb bar (10 x each); GHD sit-ups (10).

Strength: Shoulder Press

The evidence of the past few months shows very little progress in shoulder press. Last time I did shoulder press was during this recovery period from my Feb. surgery, April 1st, when I went light and did about 2,725 in volume. Before that I had done shoulder press right after my surgery (only a week later!) on Feb. 8th where volume was 2,665, and I tied my 5 rep PR, and almost got a new 5 rep PR with 4 x 110, fail on 5. I’ve been stuck at a shoulder press 5 rep PR of 105 since June 09 (see workout of Jan. 4th).

Wednesday didn’t provide any relief from this malaise.

Result: 3 x 95/ 3 x 105 / 3 x 110 / 1 x 115 / 3 x 2 x 115 (failing on 3rd in each set).

Volume: 1,735

This doesn’t look too bad at first for a 3 rep attempt session. Volume is lower, which is to be expected. And the weights were up there. But my paper 3 rep max, set on Dec. 15th 2009, is 120, set during a much more solid session, where all the lifting was at 100 or above; the volume was just a bit less. The only thing better about yesterday’s session was the total number of reps at 115 or above. 7 reps yesterday, only 6 in Dec. MAYBE this means I’m improving. But three of those 115 or above reps on Dec. 15th were at 120.

All things considered, one explanation suggests itself: I’m a bit de-trained, a bit softer today than I was 4 months ago, and that combined with the fact that it was 5:00 am, and I’ve been getting an average of about 4 hours of sleep a night, especially before the early workouts, I brought all I could but it wasn’t as much. This schedule is impeding the training and… dang it all… I have to do something different.

WOD: “Double Jackson”

5 rounds for time of:
20 thrusters (bar weight)
20 push-ups

Result: 18:18. Ridiculously slow. The sets of thrusters I did were flowing and fast, I just broke them up with unnecessarily long rests between sets. And those push-ups. Talk about exposing a weakness. Time for some increased volume of push-ups.

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hi mom!