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!!! 

Last couple of days...

21 Jan 13

Basketball Day!!! Had fun, a little stiff from squats, but still fun. i was jumping ok, not great but ok. And the tile floor is really tough to jump off of.

19 Jan 13

Rest Day

20 Jan 13
Juggernaut 2.0 3s Wave - Final Wave!!!!

C&J
5 x 1 - 155, R=60s
5 x 1 - 175, R=60s
8 x 1 - 145, R=30s
Felt pretty good. Actually missed one rep because I caught it really far forward, even though I was deep I didn't bring it to my chest. Anyhow, it's amazing how easy 145 was after 175.

Squat
5 x 145
5 x 225
6 x 3 x 240
1 x 3+2 x 240
Felt pretty good. Depth was decent and I felt strong. I could have done more but didn't want to risk it.

Good workout. 100th workout in my Garage Gym!!! (Since I started checking in on FB anyways) So, 4 times a week "ish", equals 25 weeks. And I've missed a few weeks due to travelling. Pretty cool.

18 Jan 13

Finally back home. Finished out 5s Wave.

Press
5 x 45
5 x 95
3 x 115
3 x 135
3 x 140
3 x 150
8 x 155

Deadlift
5 x 165
3 x 195
2 x 225
1 x 240
1 x 260
8 x 275

Not bad I guess. Just takes a while on this many sets. I tried to rest a lot in order to be good for my last set. Seemed to help.

16-17 Jan 13

No workouts. Still in New Orleans with no gym, and terrible weather.

15 Jan 13

Ran about 2.5 miles through New Orleans, in the rain and it was about 40 degrees. Not a bad run, just not really fun.

14 Jan 13

Rest. It was cold and nasty and I was in New Orleans on business all week.

The latest, so close to throwing it down!

10 Jan 13

Basketball day!!! Played 4 games and only won one game. Didn't shoot that great but got a good sweat going. Pretty fun.

11 Jan 13

C&J Complex
EMOM for 7 min
1 Power Clean + 1 Front Squat + 1 Push Jerk
135, 135, 145, 145, 155, 155, 175
Almost missed the last power clean cause I wasn't focusing on my lift. I got it.

Deadlift
5 x 205
5 x 235
3 x 5 x 250
1 x 8 x 250
Felt good. Tried to really brace my abs on each lift. I think it helped with my back soreness. Going to hit a WOD this evening when I get to Hurlburt.

11 Jan 13

Well I didn't do a WOD but I did play basketball for about an hour. I warmed up with some DUs, got about 25 in a row which is a PR for me. I am jumping a lot higher than ever before. I think it's obvious that increased strength leads to increase jumping. After I finish this cycle of strength I will transition into an olympic focus with strength maintenance and add box jumps.

12 Jan 13

1 Hang Power Snatch + 5 OHS
45, 95, 105, 115, 125
I really need to work on OHS. My shoulder stability is terrible.

Press
5 x 125
5 x 135
4 x 5 x 145
Not bad. Didn't push too hard.

I planned on doing another WOD but I got sucked into another basketball game. Played pretty good and had several good jumps. I'm getting over the rim pretty easily. I know I can put down a good oop.

13 Jan 13

No olympic lifts today. I'm not going to be able to lift heavy the rest of this week, so I need to do Squat and Bench today.

Squat
5 x 45
5 x 135
5 x 155
5 x 185
3 x 215
2 x 230
1 x 245
8 x 260
Felt pretty good. My foot has been pretty sore for the last few days, not sure why, but I'm going to work some flexibility and mobility this week.

Bench
5 x 135
5 x 155
3 x 185
3 x 195
3 x 210
8 x 220
Probably could have done 10, but held back a bit.

Still Working

9 Jan 13

Snatch
1 Power Snatch + 1 OHS
EMOM for 7 minutes
95-95-105-105-115-115-135
I really need to practice OHS, man I feel uneasy in the hole. Off balance and unstable.

Bench
5 x 135
5 x 175
5 x 5 x 195
Not bad, felt good just a lack of motivation. Another lack luster morning, seems to be a rash of those. I will do a WOD at lunch if I can.

8 Jan 13

Basketball Day!!! Well my normal group didn't show up so I only got to play in two games at the other gym. It was fun, and I played ok, I just have to take it pretty easy with those guys cause they don't even have one person that can keep up with me. Not trying to sound too conceited but my group has a couple of guys that are as in as good shape as I am, so I can go as hard as I want. But this other group has a couple of decent shooters, but no real players, at least not for a long time. Still fun, and a bunch of nice people.

7 Jan 13 Cont.

Lunchtime WOD

Warmup
Double Unders
5 x 15
Got the last one unbroken! I love my new jump rope!

Helen - Scaled
3 rds
400 m run
21 KBS - 30#
12 Pullups
10:45
Whew!!! Cut 4 min off my previous time. Granted I used a lighter KB but i never had problems with those before so I dont think it would have slowed me down that much. Good lunch workout.

7 Jan 13

Juggernaut 2.0 - 5s Wave - Squat Day

C&J
3 x 1 - 45#
2 x 1 - 150#
2 x 1 - 170#
3 x 1 - 180#
8 x 1 - 135#
It's amazing how light 135 felt, after 180. I was able to catch 180 really high, I know that's sort of cheating but it felt good to just sling it up!

Squat
5 x 135#
5 x 205#
5 x 225#
4 x 5 x 235#
ah, not my best performance but I'll take it.

I've got to figure out a better way to manage my time in the morning. I finished right at 6 which left me no time for assistance or conditioning.

6 Jan 13

Was supposed to have basketball practice with my team, but the wife veto'd that so I just stayed home.

5 Jan 13

Juggernaut 2.0 - 5s Wave - Press Day

Hang Power Snatch
EMOM 10 x 2 - 115#
Felt heavy by the end, but not bad. Tried to focus on not spreading my feet after the jump/pull and bending my knees. I really to start pulling from the floor and working on my OHS.

Press
4 x 5 - 140
1 x AMRAP - 140 (10)
Not bad, first sets felt heavy but I was cranking on the last one.

Once again, I just didn't do anything else. This is where going to a box would really help me. You can't just punk out when everyone else is there working hard. I need to find a way to get motivated in the mornings. I have problem doing my Oly lifts and main lifts, but I can't seem to do anything else. I take forever between sets, and warming up, but I think that's my excuse to not do anything else that I "run out of time".

4 Jan 13

Juggernaut 2.0 - 5s Wave - Deadlift Day

Hang Power C&J
12 min to est. 1RM
45, 95, 135, 155, 165, 175, 190 - PR 
That is a PR for all types of C&J. I know I can do 205 if I can just get under it. 1 x BW here I come!

Deadlift
4 x 5 - 225
1 x AMRAP - 225 (8)
First sets felt heavy, but the last one felt easy. Could have gone to 12 but didn't want to push it. Back is still a little testy, but hurts more in dynamic movements.