Rest Week done, New Program awaits!

Well, I just finished a 12 week strength focused program and saw very good gains.
About an average of 20# gain on my 5RM for each lift (Squat, Deadlift, Press, and Bench).  I'm pretty happy with the gains I made with my olympic lifting as well.  Still need to focus on form but you gotta start somewhere.

My new program will is a 3 on/1 off schedule, with Olympic lifting twice each 3 days, and Westside style primary lifts. There is also one heavy metcon per 3 days, as well as gymnastics progressions each day.  Essentially it is a 8 day cycle.  I attached a spreadsheet below for the first cycle:

Anyhow, I've added plyos in as well.  I'm calling this my power phase, to be followed by my plyo/speed phase.  Here's what I've done so far:

17 Feb 13

MU Progression
10 ME false grip hangs
I can barely hang at all in a false grip. If I keep my arms bent I can manage it, but certainly not full extension or turn out. That was disheartening.

Double Unders
3 x 20
The last set I got all 20 UB. PR!!

Hang Power Clean
5 x 45
5 x 135
3 x 145
2 x 155
2 x 165
2 x 175
1 x 185
1 x 195
3 x 155
I think that 195 is a PR, but not sure. I know it's my full C&J PR.

ME Box Squat
5 x 155
5 x 185
5 x 225
5 x 275
5 x 305
Not bad, felt good with 305. PR!!

18 Feb 13

Advanced Tuck
5 x ME
5 s/5 s/7 s/7 s/7 s
I can push my legs out with arms slightly bent but can't hold it for any real time.

WOD
21-15-9
225# Deadlift
24" Box Jumps
Ring Dips
14:14

Strength was fine, I just didn't have much gas in the tank. I did ok on the ring dips, and got my last set unbroken. Gotta start somewhere I suppose.

19 Feb 13

Sick baby. Got up at 3:30 and then she didn't go back to sleep. Poor baby was throwing up and had a fever. So I didn't get to workout and had to leave early to go on a QA trip.

20 Feb 13

L-Sit to Headstand Practice
5 attempts
Only missed two, but felt good. I bet without shoes I could have made it through the tuck transition easier and my feet wouldn't have been so heavy.

Weighted Box Jumps
5 x 3 @ 30" with 8#
Actually missed my last jump on my second set. I almost ate it hard! Anyhow, I have to pay attention on 30, 24 is pretty easy but 30 I have to focus on every rep. Good stuff.

DE Bench
5 x 135
5 x 155
12 x 2 - 175 Every 30s
Got pretty tough on the last two sets, but tried to be as dynamic as possible.

Planned on doing snatch as well but got sidetracked talking to my buddy on FB. Oh well, I'll do it tomorrow.

21 Feb 13

Lateral Cone Hops
3 x 20
Over 1' object, felt good and light. Not bad.

Hi Hang Snatch
8 x 1
45, 95, 110, 115, 120, 125, 130, 135
Got the last one pretty easily, still catching high, but a little lower. Also, didn't hardly have to press it out at all.

DE Box Squat
5 x 135
12 x 2 - 225 every 30s
Felt good and powerful. Good work.

Dance peppers, DANCE!!!

8 Feb 13 Press 5 x 45 5 x 95 3 x 120 2 x 140 1 x 150 1 x 160 1 x 170 5 x 185 PR  Deadlift 5 x 185 3 x 205 2 x 240 1 x 255 1 x 270 1 x 290 5 x 315 PR  Dance peppers, DANCE!!!

Watch the peppers dance!!!

5 Feb 13

Basketball Day!!! Fun, played 3 games of 4 on 4. I wish my regular group had a better gym, because I like playing with/against them more but the gym is so terrible that I'd rather go to this other group. Both are fun, I just don't push myself that hard with the second group.

6 Feb 13

Hang Clean
8 x 1
45, 135, 145, 155, 165, 175, 185, 195 - PR!!!
I actually went ahead and jerked the last one so we will count that as my C&J PR! I know I can get 205, 1 x BW!!!!

Bench
5 x 145
3 x 165
2 x 195
1 x 205
1 x 225
1 x 235
5 x 255 - PR!!!
Not as pleased with this one, but considering my tendancy to short my ROM on heavy bench, my previous PR was probably the same. Anyhow, I'll take this and use it as my training max to get to 300!

7 Feb 13

Basketball Day!!! 4 games of full court and didn't win a single one!!! My shot wasn't on and I was really nervous about coming down on someones foot after a jumper. I am notorious for rolling my ankle that way and the guy playing me kept shooting past me when I would shoot, and I would envision coming down on him and rolling my ankle. Needless to say I wasn't focused on making the shot. Still fun, didn't really try any jumps.

*Got a Squat 5RM PR the other day!!  Testing Bench Wed, Deadlift and Press on Fri, so hopefully more PRs to come!!!  Cue the dancing pepper!

I miss counted the other day, and somehow got off a day. I think I forgot to log a rest day or something, whatevs.

23 Jan 13

Hi Hang Power Snatch
3 x 5 - 45, 95, 115

Bench
6 x 3 - 205
1 x AMRAP - 205 (5)

Just wasn't feeling very good, and didn't have much energy. I am going to try and get a WOD in at lunch but that will be weather dependent. And laziness dependent!

24 Jan 13

Basketball day!!! Played 4 full court games, didn't win one! It was still fun. I had one oop attempt before I left, it was a good toss, timed it well, was plenty high, but I just came up right underneath it instead from behind it. So close.....

25 Jan 13

Hi Hang Power Clean
5 x 5 - 135, 135, 145, 145, 155
Felt pretty good. Could have done more, but not much more. Getting there.

Deadlift
8 x 3 - 155, 225, 255, 255, 255, 255, 255, 255, 255, 255
1 x amrap - 255 (5)
Not bad. Maintained form throughout, back was sore but not terrible.

26 Jan 13

Press
6 x 3 - 150
1 x Amrap - 150 (5)
Felt heavy but pretty good. 

WOD
10, 9, 8, .... 1
Pullups
Ring Pushups
7:33
Did them all unbroken which was my goal. Still need to work on my METCON ability, and my grip was slipping bad after the set of 8. Anyhow, good stuff.

27 Jan 13

Rest Day. Played with the fam at the park for a while. Beautiful day.

28 Jan 13

Hang Squat Clean
5 x 3 - 45, 95, 115, 135, 155
Felt pretty good, a little wobbly on the last rep but all the others felt good, and had good depth in the front squat.

Squat
3 x 5 - 155, 225, 250
5 x 3 - 260
Weight felt good, could definitely tell when my core would slip cause my back would let me know. Not pain, just discomfort. Anyhow, it was actually a pretty good cue.

29 Jan 13

Warmup
3 rds of 10 ea
Situps
Pushups
Squats

Strength
Cable High Pulls
5 x 5 - 55#
I am at a hotel so I had to use their cable machine. Actually pretty versatile little thing.

WOD
5 rds for time of:
.25 mi run
10 Pullups
15 Squats
15 min 
My timing is a little off, I was working out with a coworker and had to stop the timer after the first round and restart it, so I'm giving myself 15 min.

Not bad for a hotel workout.

31 Jan 13

Did a typical universal cable machine type workout.

Forward Press
5 x 12 - heavish

High Pulls
5 x 10 - heavish

Circuit
4 x 10 ea
Tricep pushdown
Pullups
Wtd Crunches

Not bad.

1 - 3 Feb 13

Nothing. Traveling and resting and lazy, but whatever.

4 Feb 13

Snatch - 3 Position
7 x 1 - 45, 65, 95, 105, 105, 115, 115
Felt pretty heavy by the end. Not too bad though.

Squat
5 x 160
3 x 185
2 x 225
1 x 240
1 x 255
1 x 275
5 x 295 PR!!!