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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Strength Day • December 22, 2010, at 11:55 pm

shoulders snatch etc.

Boy I am on vacation. Am I ever. I feel like whining and complaining about my inability to keep a clean diet or to keep with my normal eating and drinking and sleeping and workout habits and patterns. But I wont. See the post before last for some indication as to why. Anyway, I have been being bad, and I felt like poop this morning as a result. But I pushed through it and got in a decent workout, I guess.

Warm-Up: Double Unders and Push Ups

Warm up at the condo sprint drills bear crawls broad jumps etc in hall. More warm up at MAC: 5 x 1 min double unders and 10 push ups, rest @ 120s. Lunges, OHS, pull-ups w/ red band (all 10 reps). The double unders left me with a splitting headache. But on the bright side I got some number of reps with only two singles between doubles, and I got TWO consecutive double unders! My first consecutive double unders! I had a glimmer of hope that I might get these damn things soon.

Shoulder Press PR Attempt and Work Sets

I probably wasn’t ready for this, but … well I thought I was. I wanted to try for some PR attempt, and the only one safe to try, I thought, in this environment, was a shoulder press. Previous 5 rep PR was 115. So this attempt was for 120.

45 x 10 / 65 x 5 / 88 x 3 / 110 x 1 / 120 x 3, fail on 4 — no PR!

I was mighty disappointed to fail a 120 lb attempt — I’ve been stagnant since August. Admittedly… my shoulder was injured all fall and I definitely didn’t ever push it. I just let it heal, and it has healed. Which was great. And so I have no reason to think that I would be ready to push the PR numbers up.

Anyway… I didn’t feel like that was enough volume or stimulus in shoulder press today. So I added in some work sets at ~95% of my 5 RM.

Additional sets: 5 x 2 x 110 @ 120s.

Volume: 2,609

Snatch

That’s right, “snatch.” Full squat but I don’t need to tell you that.

First: Boz warm up. Then

3 x 45

1 x 88

8 x 3 x 88 lbs (40 kg) @ 120s

Volume: 2,335

On “paper,” my current 5 RM (full squat) snatch is 70 lbs, so this is 125% of that, and my current 1 RM is 115, so this is 76% of that. All in all, I think this particular session was a very good stimulus for me. The movement started to feel really nice toward the end. Plenty challenging, but also solid. I need to snatch more often!

Split Squat

5 x each leg w/ 25 lb dumbbells.

For some reason (like using too much weight?) these hurt and I didn’t feel like doing additional sets. So I didn’t!

Pull-ups

5 x 5 w/ red band dead hang c2b @ 60s

I’ve been slacking on my pull-up work since the week before the Carolina Fitness Challenge. But I need to get back on them. I reasoned that focusing on strict chest to bar form and knocking out some quick sets of 5 with the red band would be a good stimulus. We’ll see. But, I think so. In the near future, I plan to revisit this fast little routine a few times.

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hi mom!