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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Workouts • August 6, 2012, at 11:39 am

a little Bulgarian in you

Four-Week Cycle I/IV, Week I/IV, Day I/III (Mon)

First full day of working with Zach as my strength program coach. Very excited about it!
Monday of Week I (Aug 6)

Warm-Up: 5 minutes on AirDyne cycle; 2 minutes on rower, mobility work.

Zach Strength Program:

Max Squat (HBBS) 5 x 45# / 5 x 165# / 3 x 195 / 1 x 225 / 1 x 230 / f x 235 (damn) / 3 x 1 x 205 (finisher).

Max Power Clean 3 x 1 x 40kg / 3 x 1 x 50kg / 1 x 60, 60, 65, 65, 70, 72, 74 (ugly), f x 76 (damn), 1 x 70 (sharp).

Max Press 5 x 45# / 12 x 70# / 1 x 110, 110, 115, 120, 125 (2009 PR tie) / 6 x 105 (finisher).

3 minutes TGUs alternating arms, 24 kg KB. Result: 6 total reps.

Conditioning of the Day:
Burpees, 8 reps x 2 @ 40 seconds
Prowler, 40 meters x 2 @ 40 seconds (+90 lbs)
Farmer’s Carry, 40 meters x 2 @ 40 seconds (+2 x 45 lbs DBs)
Gread little COD.

1 comment to a little Bulgarian in you

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hi mom!