Training Board is about… Weightlifting, nutrition, paleolithic and "Zone" dieting, weight loss, my workouts, and reflections and reviews of various related topics that interest me. But mostly, I just use this blog to track my workouts.
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 an assistant coach 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 specialize in helping older, detrained individuals reclaim their fitness and youthful athleticism.
Also, it should be said that I used to train with, and still love many of the folks down at CrossFit Asheville. A lot of the older portions of this blog deals with CrossFit and reflects my earlier fascination with CrossFit's "fitness as sport" model of training. I've learned a lot from CrossFit since I first discovered it, back in late 2008, even though my own training is now more focused on developing pure strength and capacity in the basic strength lifts.
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PRs
I use this list of most of my personal best efforts to keep track of my progress in basic lifts, common benchmark CrossFit WODs and other events.
For a link to my 5 rep max strength progression spreadsheet calculator (on google docs) click here.
Matt’s Personal Records (PRs)
| Event |
Work Date |
PR |
Notes |
| Weightlifting |
| Deadlift, 5 rep Max |
01/18/2012 |
315 lbs |
Looking to surpass my 2 rep max soon. |
| Deadlift, 2 rep max |
4/18/2011 |
330 lbs |
This record will fall soon. |
| Single Support Deadlift, 5 rep |
9/1/2010 |
115 lbs |
| Back Squat, 1 rep |
01/06/12 |
270 lbs |
Birthday PR! Feels good.
|
| Back Squat, 5 rep |
11/18/11 |
242.5 lbs (x 3 sets!) |
Linear progression reached PR territory on 10/14/11.
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| Front Squat, 5 rep max |
7/4/2011 |
180 lbs |
Previous PR was 170 from June 10 2011
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| Front Squat, 3 rep max |
6/17/11 |
190 lbs |
An awesome session.
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| Front Squat, 1 rep max |
7/14/11 |
210 lbs |
previous PR 6/17/11
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| Overhead Squat, 5 rep |
4/13/2011 |
125 lbs
| Happy about this! It had somehow been almost five months since my last PR. I need to work on this more often. |
| Overhead Squat, 1 rep |
6/15/11 |
150 lbs |
The streak continues!
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| Thrusters, 5 rep |
07/01/2011 |
135 lbs. |
Actually 6 reps. Inadvertently set during a conditioning session w/ 47 reps at this weight.
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| Bench Press (1 RM)
| 12/20/10
| 165
| This was an initial effort.
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| Bench Press (3 RM)
| 2/1/11
| 160 lbs
| Just a few weeks in, but making progress!
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| Bench Press (5 RM)
| 1/25/11
| 150
| Strictly beginner stuff.
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| Shoulder Press, 5 rep |
08/08/2010 |
115 lbs |
Actually got 6 reps here. Failed new 5 RM on 8/25/2010. 60% 12×2 @ 30s on 9/21/10
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| Shoulder Press, 3 rep |
8/25/2010 |
120 lbs |
Actually 4 reps, a failed 5 rep attempt. A PR tie, plus an additional rep, with Dec. 15th 2009
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| Shoulder Press, 1 rep |
12/09/2009 |
125 lbs |
| Push Press, 5 rep |
01/31/2011 |
150 lbs. |
Barely got this. Actually failed on 5th and then got it on an immediate re-attempt.
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| Push Press, 1 rep |
11/20/2009 |
150 lbs |
| Push Jerk, 5 rep |
11/17/2010 |
145 lbs. |
By rights my push-jerk number should be higher but this is really a programming issue rather than an issue of effort; I simply haven’t worked the push-jerk as often as related lifts like clean and jerk.
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| Push Jerk, 3 rep |
09/14/2009 |
140 lbs. |
| Push Jerk, 1 rep |
5/11/2010 |
155 lbs |
My clean and jerk number is 10 lbs more than this number. I need to NOT work on 1 RM Push-Jerks any more, but to just work the 5 and the 3 rep ranges.
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| Clean, 5 rep |
12/24/2010 |
125 lbs |
I can do better.
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| Squat Clean, 3 rep |
09/13/2010 |
135 lbs |
I was trying for a five rep and had more of an accident than a “fail” on the way.
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| Clean, 2 reps |
11/03/2010 |
155 lbs |
These are of course, Full Squat. I tied this number again in Feb. 2011 while barely missing a +10 lb new PR.
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| Clean, 1 rep
| 6/17/11
| 185 lbs
| This went well.
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| Power Clean, 5 rep |
4/20/2011 |
155 lbs |
| Power Clean, 3 rep |
1/14/2011 |
155 lbs |
Previous 3 rep PR from 1/29/2010 at 145.
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| Power Clean, 1 rep |
05/05/2010 |
170 lbs |
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| Hang Clean, 5 rep |
6/6/2011 |
145 lbs. |
Might have been able to go higher. Should do this again sooner than, say, 9 months (like last time). |
| Hang Power Clean, 3 rep |
12/1/2010 |
145 lbs |
Not my favorite lift! I have tied this twice since December, but not beaten it (April 5th and May 6th).
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| Hang Power Clean, 1 rep |
5/6/2011 |
155 lbs |
Not my favorite lift! I have tied this twice since December, but not beaten it (April 5th and May 6th).
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| Clean and Jerk (5 rep) |
08/06/2010 |
145 lbs (actually 6 reps) |
| Clean and Jerk (1 rep) |
6/3/2011 |
170 lbs |
First PR at the new ASC space! Time to push for more.
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| Hang Power Snatch, 5 rep |
11/4/2009 |
95 lbs
| Note: on 8/14/2010 I completed a 4 round workout with 84 Hang Power Snatches at 65 lbs; this implies more like a 110 lb 5 rep PR. |
| Hang Snatch (3 rep) |
3/2/2011 |
115 lbs
| I wonder how this translates to the full snatch?
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| Power Snatch, 5 rep |
08/20/2010 |
110 lbs |
| Power Snatch, 2 rep |
3/11/2011 |
120 lbs |
This session also included reps at 125 lbs, but they were less clean than the 120.
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| (Full Squat) Snatch, 5 rep |
09/08/2010
| 70 lbs
| It’s really time to move this number up some
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| (Full Squat) Snatch, 3 rep |
2/19/2011
| 85 lbs
| These were actually work sets 5 x 3.
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| (Full Squat) Snatch, 1 rep |
11/12/2010 |
115 lbs |
The session also included a rep at 120 but it was a press out, so I’m not counting it. This was a 10 lb PR over the previous May.
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| Snatch Balance, 5 rep |
6/10/11 |
100 lbs |
Getting better with these. This was actually a 3 x 5 session.
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| One Arm KB or DB Snatch (aka “The Cred”): 5 rep |
06/04/2010 |
65 lbs (dumbell) |
| One Arm KB or DB Snatch (aka “The Cred”): 1 rep |
5/19/2010 |
72 lbs (KB; right arm only) |
| Turkish Get Up, 5 rep |
08/25/2009 |
35 lbs |
| Turkish Get Up, 1 rep |
09/11/2009 |
1.5 pood (~ 53 lbs). |
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