Dan's Strength & Conditioning Log

[Dan Higgins]

25 Oct - Squat
95x5
135x5
185x5
225x5
275x5
325x5x3

OH
85x5
105x5
125x5
145x5x3

Pullups
10x3

[Tall Nick]

Do you still lift at the base or have you found a different gym in the
area?

[Dan Higgins]

Yea im still in the base gym. Not the best place but for now it
works. Are you out here? If so where are you training?

[Lelli]

What does the S&C template look like?

> > > 10x3- Hide quoted text -
>
> - Show quoted text -

[Dan Higgins]

http://www.70sbig.com/files/Articles/Lascek_S&CP_v2.0.pdf
Its a pretty straight-forward program. My goals are pretty much
permanent now - get stronger and faster over a long period of time.
Diet is simple - meat, veggies, fruits, nuts, dairy, and little to no
bread/flour/rice/starch. A beer or two a few nights a week and feasts
on the weekend (DiGiorno, wings, etc).

26 Oct - Power Clean
135x3x2
155x3
175x3x5

Dips
BW+15x10x3

250m Row - 5x 0:50 (avg)

[Tall Nick]

I train at Mitre. They have a pretty decent gym on campus. Good enough
for $6 a week.

[Dan Higgins]

28 Oct - Squat

95x5
135x5
185x5
225x5
275x5

330x5x3

Bench
95x5
135x5
185x5
215x5
235x5x3

Dips
BW+25x5x3


Squats felt decent...I moved my belt up 1" like Chad Aichs suggested
in his video and it made a huge difference. Still not terribly fast;
so I hope I don't have to micro load or change the progression. Bench
was super fast right after, but the last few sets were slow. Gonna
take some getting used to.

[Dan Higgins]

29 Oct - DL
275x5
325x5
365x5

Pendlay Row
135x5
165x3
175x5x3
These were tough tonight..

Metcon - 4 rounds
Run 200m
24" Box Jump x10
KTE x6
9:52

[Sadaf]

Whats the difference between a Pendlay Row and a Bent Over BB Row?

[Sadaf]

Whats the difference between a Pendlay Row and a Bent Over BB Row?

[Bob Stevens]

Pendlay you take the weight off the ground each rep IIRC.

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[Dan Higgins]

Yes, pull from floor each rep. Much harder and somewhat humbling, but
I think they're worth it.

1 Nov - Squat
235x5
285x5
335x5x3

Press
75x5
100x3
125x3
150x5x3 Paused

Dip
BW+20x10,10,12

Unfortunately I have to rearrange the template - I chose a "linear"
progression and theres no way I'll ad 10 lbs to squat, 5 to press,
clean, and bench, and 10-15 to DL every week. The first 2 days will
be pretty much the same (switched dips & pullup) and the 2nd squat
will either be removed or done differently. More to come on this.

On Oct 29, 9:34 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Pendlay you take the weight off the ground each rep IIRC.
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Dan Higgins]

2 Nov - Power Clean
135x3x2
160x3
185x3x5

Pullups
10x3

Sprints
200m x4 - avg :39
100m x4 - avg :20
The track is 100m..its a killer on hips, knees, ankles. Way too
small.

[Dan Higgins]

4 Nov - Light Squat
(parallel box, for speed)
95x5
135x5
185x2
205x2x5

Bench
95x5
135x3
185x3
210x3
240x5x3

Dips
BW+35 x5,5,12

Because the original pgm had 3x5 squats twice a week I had to change
this. I did like the idea of squat before bench (it felt fast) so I'm
trying some light speed squats. This should allow me to hit Monday
squats hard and not overtrain, plus be fresh for deadlift on Friday.
We'll see how it goes.

[Dan Higgins]

5 Nov - DL
295x5
345x5
385x5

Pendlay Row
185x5x3

500m Row
1:43, 1:48, 1:45

6 Nov

Hill Sprints x5 (monster)

Raked Leaves 1+ hr - this gets some blood flowing into the shoulders &
back. A fat man would count this as "conditioning."

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[Dan Higgins]

Mon 8 Nov

Squat
340x5x3

Press
155x5x3 paused

Dips
BW+25x10,10,14

Ab Roller 8x3

Mobility Work for mid back...getting that pain again. I'm wondering
if it has to do with low bar squatting.

[Dan Higgins]

Tues 9 Nov

P Clean 185x3x5 - faster than last week

Pullups BW+10x7x3
Chins BW+10x7x2

Metcon - 3 rounds
Run 400m
10 Burpees
10 Leg Lifts
8:58

Wishing I could grow a beard to celebrate Novemburly....

[Dan Higgins]

Thurs 11 Nov

Light Squat to Parallel Box
225x2x5

Bench
245x5x3

Dips
BW+45x5,5,12

Squat felt great...I upped it 20# because warmups were fast, plus I
had to put my hood on so it just felt right. Bench was fast and easy,
but I had a strange pain in my left elbow. As I would bring the bar
down to touch, I felt pain on the inside of the elbow near the bottom
of the bicep. Not sure what caused this or if it will last, but any
input is appreciated. I'll have to be careful pulling tomorrow.

[Dan Higgins]

Fri 12 Nov

DL
Worked up w/3 reps to 365 - all fast
395x5 not as fast but not terrible

P Row
185x5x3

Chins
10x3

250m Row x5, avg 0:50

[Nicholas Battista]

How many ABs ya got peaking out now???

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[Dan Higgins]

Nick - approximately 3 ;) but hopefully ill have at least SQRT(20) in
the next 3 weeks.

Mon 15 Nov

Squat - warmed up w/sets of 3
345x5x3

Press - warmed up w/sets of 3
160x5x3 - paused, belt on last set

Dips
BW+30x10,10,14

Really skimped on the calories today. Bought 2 burrito bowls from
Chipotle last night with the intent of eating 1 and saving 1 for
today...didnt happen :( so i'm replenishing myself with Sushi. On
second thought nick, it might be 2.75 abs tonight...

On Nov 12, 7:41 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> How many ABs ya got peaking out now???
>

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[Nicholas Battista]

hahaha nice work man. tell ya what, you can have the 2/3 of my 1 ab that is 2/5 of the way showing.

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[Dan Higgins]

I'll see you're 2/3 of 2/5 and I'll raise you Pi over Four.

Tues 16 Nov

P Clean
Worked up to 190x2x3
Then 155x3x3
190 was too sloppy. It could either be that its too much or doing it
the day after squat is a bad idea. I'll shoot for a fast and easy 175
next week.

Pullups BW+15x7x2
Chins BW+15x7x3

Light Rev Pressdowns and Cable Curls - got that damn elbow pain again
today, much worse too. Maybe I need more curls :o

Metcon - 3 rounds
Run 400m

Squat Jump x10
Leg Lift x10
Time: 8:12

On Nov 15, 9:31 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> hahaha nice work man. tell ya what, you can have the 2/3 of my 1 ab that is
> 2/5 of the way showing.
>

> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>

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> > .
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[Dan Higgins]

Thurs 18 Nov

Speed Squat to Parallel Box
205x2x5 against micro mini band

Bench
250x5x3

Dips 10x3
NG Chins 5x3

Squatting with the bands was great. They are very light and add
probably only ~30 lbs to the top but thats enough to start with. They
even forced me to keep my chest up, back straight, and abs and upper
back tight so I'm really looking forward to training more with bands.

Bench was a disaster. As soon as I hit 135 on warm ups, my elbow pain
was bad. Its on the bicep side...don't know how this is happening or
why. Like an idiot I continued to work up to 250. At that point I
just tried to ignore it because I knew the strength was there. 250
felt light and easy, but it was awkward on the way down so my lats
weren't used much at all, and therefore I couldn't get any leg drive
in. So these were pretty much muscled out with the chest/triceps. I
guess the good news is the strength is definitely there, and without
the elbow pain they would have been cake.

Any ideas?

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[Tiny]

Tendinitis is generally caused by an overuse of the tendon in pain.
Something may be tight or weak in the surrounding muscles. I'm no
doctor, but I can give you some tips on dealing/working around elbow
pain.

Make sure you get a thorough warm-up before benching. By that, I mean
warm-up you entire upper body: triceps, biceps, chest, shoulders, lats
and upper back. I've been told that doing moderately heavy. high rep
bicep work does wonders for elbow pain. Obviously though, if that
causes your tendon more pain, don't do it.

Consider using elbow sleeves and capsaicin. Both will help keep your
elbows warm.

Do soft tissue work on the surrounding muscles, but stay away from the
joint itself. The idea here is to relax whatever may be pulling on
that tendon.

Widen your grip on squat. This will make keeping your upper back tight
more difficult, but it will relieve some of the stress on the elbow.

Ice, Ice, Ice.

Try some of this at your leisure. Hopefully it will help.

> ...
>
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[Dan Higgins]

Thanks Tim, I appreciate the advice.

I've gotten what felt like tendonitis maybe a year ago while benching
& pressing, but it was more on the outside or tricep side of the
elbow...I did the curls, reverse pressdowns, etc and those seemed to
help then. This time the pain feels more like its at the bottom of
the bicep. I tried doing the same things yesterday and Tuesday. I
wouldn't say they didn't help, but the pain was still there.

I suppose the biceps could just be weak, or relatively weak in
comparison with the triceps. I haven't done any direct bicep work
lately but its not like I never did. However, I have been doing a
good deal of tricep work (press, bench, 2x dips every week) and no
direct work on the bicep so perhaps theres an over/under training
issue.

As for squatting I am currently using a low bar (no divebombing)
position and my grip is rather wide - middle finger on rings - so no
issues there. However, my press and bench both have a fairly close
grip. Could that be a problem?

I'll continue doing curls and cable work as a warmup and then just
figure the best place to add direct bicep work into the routine.
Shouldn't be a huge issue, I just don't want to ruin the gains I've
been getting.

> ...
>
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[Tiny]

Definitely add in more bicep work. If doing that doesn't hurt, then do
it. Before benching, try to fill your biceps with blood (moderately
heavy, high reps). Even though my elbow pain is different, adding more
bicep work before and after benching has been helping.

I wouldn't call your grip on squat wide. By wide I mean all the way
out to the sleeves. But if squatting isn't bothering your elbow, then
don't worry about it. You can try widening your grip on bench. My grip
is middle finger on the rings and I feel this allows me to focus more
of the stress on my lats and upper back than on my elbow. I haven't
tried widening my grip on OH, so I'm not sure there.

[Tiny]

Also, the weakness could be somewhere else too, like your shoulders,
pecs, or upper back. A weakness somewhere means that something else
must compensate for the strain. Finding it is really just trial and
error, unless you want to go see a chiropractor/PT.

> ...
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[Dan Higgins]

Fri 19 Nov

DL - Short Mini's (red)
275x3
315x3
365x3
The best set was 315...it was tough but the bands feel like they're
helping point out weak points in the lift. I should have stopped here
with the bands, but I have an idea of what to work with the next time
I use them.

"Block" Pull (12" bar height off plates)
370x5x2
I put these in to get ready for a Strongman I'm doing Dec 5. This is
one of the events...and will probably be the hardest for me :(

P Row
135x5x5

BB Curl
70x10x2
60x10x2
40x20
OHHH YEA!

400m Interval Run x4

Sat 20 Nov

Hills x10

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[Tiny]

Which strongman are you doing?

[Fluff]

Paxton? We've got a couple guys going, should be a great show.

On Nov 20, 7:14 pm, Tiny <timothy.b...@gmail.com> wrote:
> Which strongman are you doing?

[Dan Higgins]

Yea the Paxton 6. Looks like a very easy contest for LW Novice. The
only thing holding me back is my shit ass deadlift...otherwise I'd go
heavier.

Steve, if you're there...I don't know you.

[Fluff]

I won't be there, the 4th is my last day before I leave for Great
Lakes, we're throwing a "going away training session" at the Barn in
Coxsackie, anyone around the Albany area from RIT can come through,
although we've got people coming up from Jersey and CT as well.
Anyone that's thinking about doing the Battle at the Barn in February
should probably come to test out events.

What are you weighing right now? If it's under 200, you could
probably handle going <200 open. You'd have to compete against Gary
and possibly Steve Engles, but you'd probably be able to handle the
weights.

[Dan Higgins]

Steve, Im weighing in around 202-204 depending on the day and what I
did the weekend before...but my strength has been gradually improving
the last 5 weeks, conditioning is holding nicely, and theres been
noticeable change in body comp. I'll keep with this then switch 3x5
to 3x3, 5rm, 3rm, singles, etc once I can't keep increasing the 3x5
every week. I will probably stay LW novice since my deadlift is less
than spectacular.

I didn't know you were joining the Navy...good to hear. What's your
MOS?

Travelled the last 2 days to get to rochester. Trained at RIT today
and will probably try to again on Saturday.

Wed 24 Nov

Squat - 350x5x3

Press - 165x5x3
paused the first 3 or so reps then reflexed. I'd say its a PR though.

Pullups 10x2
Chins 10x2

Dips BW+35x10x3

Squat was a little off as I couldn't keep the bar tight on my back.
Press is reaching the point where I'll probably have to reset or not
use paused reps.

[Nicholas Battista]

Nice work Dan. What time were you thinking on training on Saturday? I'm in Buffalo but am headed out to Rochester on Saturday for a man-date with Petey.

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[Dan Higgins]

Nick, I was hoping for late morning/early afternoon. Shoot me a text
or post here when you plan on going in.

On Nov 24, 5:02 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> Nice work Dan. What time were you thinking on training on Saturday? I'm in
> Buffalo but am headed out to Rochester on Saturday for a man-date with
> Petey.
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Bob Stevens]

Good luck Dan, I just read over the weights for the event and I think you'll do real well. If we weren't going to be in Allentown I would drive out.

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[Dan Higgins]

Thanks Bob. I'm kind of kicking myself for not training much for it,
but it should still be fairly easy. I'll hit some push presses (elbow
permitting) and deadlifts on Tues, with some conditioning Monday and
maybe Thursday, leaving a few days for rest.

Sat 27 Nov - trained again at RIT

P Clean
185x3x3

DL - red short bands
225x2x6

Bench (in rack)
255x5x3
Elbow/bicep soreness was back and it prevented me from using my lats
and legs. Its time I shut the ego down and stay away from pressing
until it heals.

P Row
185x5x3 - getting easier

Triset/Conditioning
Dips BW+50x8x3
NG Chins 8x3
KTE 8x3

On Nov 24, 8:06 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Good luck Dan, I just read over the weights for the event and I think you'll
> do real well. If we weren't going to be in Allentown I would drive out.
>

> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>

[Fluff]

As far as my MOS I'm going Nuke STA, lets me finish my degree and get
into research without paying for the rest of school or the redic cost
of a security clearance. Just means another 3 years of school but
who's counting?

Good luck this weekend.

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[Dan]

Steve, that sounds like a pretty good deal. Let me know how it goes.
I hope you kept your strength before you ship off to basic -- you'll
want to preserve yoke.

Mon 29 Nov

400m x4 @ decent intensity

Bicep work
BB Curl 60x10x3
Rev BB Curl 40x10x3

Saw a new PT today to address the back pain. Got some soft tissue
work and a couple of stretches to do plus electro something
stimulation. That's a smiley face with a wink. Turns out the likely
cause of pain is the left rhomboid so it doesnt seem too terrible. On
the bright side, the X-ray tech. "had a hard time getting an x-ray
through the shoulder" :)

Tues 30 Nov

Clean & Press
BB - 135x3, 170x5
NG Curl Thing - 75x3, 115x3, 145x3
Haven't pressed the log in a while but the weight shouldn't be a
problem at all.

DL - worked up to 325x3
DL from 12" (added wrist straps) - 325x3, 370x3x3
No Wrist Straps 370x3
I never use straps so I may just ditch them provided its a normal bar
at the comp. 370 isn't hard to grip and I have too little experience
with the straps. Not sure about farmers...

Pullups 6x4

Face Pull 10x3

[Dan]

NAS Paxton 6 Writeup - 5 Dec 2010

Thursday last week I did some light conditioning and upper back work.
Rested Friday and after my Paleo nutrition class last night I did the
Digiorno for reps in preparation for today (irony). Turns out
bloating should probably be left for powerlifting and not strongman.
Anyways, I drove out to Anna Maria College, some tiny Christian
liberal arts school and took a good 10 minutes trying to find the gym
on campus. Finally, I found the gym in back where pickup trucks, EFS
bumper stickers, and large bearded men abounded. Walking inside I saw
some impressive yokes and T-shirts and said "TRAIN" and "COCK
DIESEL." (the only reason I mentioned all that was so I could
reference the Cock Diesel shirts)

I was pretty bloated and full this morning, which made eating very
difficult. I had some eggs and sweet potato, a few protein bars, and
gatorade and water with a bit of protein.

Event 1 - Log Press for Reps (clean once) - 170#, 10 reps
I locked out rep 11 right after time was called so I didn't get it.
Took second in this event by 1 rep to some Eastern European guy that
Murph called out for not being in the Open Class.

Event 2 - Tire Deadlift for Reps (~12" bar height) - 370#, 17 reps
I ended up using wrist straps seeing as lots of people were hitting
15+ reps and I figured I could ditch them if need be. Grip turned out
not to be a factor and the pulls up through rep 15 were great. The
cool part was my hamstrings were on fire after and that means I
actually used them for deadlifting, which is not usual for me. I
believe I took 5th here, some guys made 20+ reps and one did 25.

Event 3 - Front Hold for Time - 35#, 40+ seconds
This was pretty easy and a nice break from the max rep stuff. I was
pretty gassed after log and DL so it wasn't bad. I think I made
second here.

Event 4 - Farmers walk for Time - 40ft down and back 200/hand - 12.65
sec
Wasn't difficult at all. Haven't done farmers in a long time but they
went ok. Took second here.

Event 5 - Keg & Sandbag Medley - not sure of time
Coming into this I was in second overall. I went quickly and my picks
were good but I think I held back on the carrying. A lot of guys fell
or tripped (which is a DQ) so I made sure I could keep stability and
didn't sprint. I don't know what place I took here, but it was
probably 4th or 5th.

Overall - 3rd of 13

I had a good hold in second until the medley but I wasn't quick
enough. I thought I had it but I can't complain at all. Had a great
time and I am looking forward to doing another competition. CJ Murphy
of TPS and EFS Emceed the event and they did a great job. It was well
run and from start to finish was about 5 hours. There were a lot of
competitors, maybe 45, and some big lifts. The HWs were hitting up to
15 reps on the 550 lb axle DL. Unfortunately I did not get to see
their presses.

[Tiny]

Nice job Dan. Good to see you competing again.

> ...
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[Nicholas Battista]

Yeah Dan! Nice work!!

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[Dan]

Tues 7 Dec

Box Squat - Orange Mini's
95, 135, 185 x2
225x2
205x2x4

Press - 95, 135x5
Practiced Push Press & Jerk @ 135

On this rare occasion, I decided against maxing out on an OH movement
while I deload...upper back, shoulders and triceps are still a little
sore.

Light CSR 8x4

200m x4

On Dec 5, 7:09 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> Yeah Dan! Nice work!!
>

> ...
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[Dan]

Fri 10 Dec

DL - Short Mini's (red)

doubles to 275
315x1x3
315x1x5 straight weight

Bench
225x3
255x1
275x1 fast
295x1 slow and I think the spotter touched it

Pullups 5x3
Dips 8x3

Curls 10x3

Had some trouble getting loose for deads but I just want a feel for
what movements are going to work. I will be rotating conv. DL, DL
against bands, and partials for training. I've been reading quite a
bit about the conjugate method and I feel that varying this movement
will help with speed and recovery. I will continue the low bar squat
and regular bench until those need variance.

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[Nicholas Battista]

Nice Dan, your bench is almost higher than your OH.

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[Dan]

Sun 12 Dec

Light Face Pulls 10x4

P Clean
185x2x5

Press - w/belt on
165x5x3 - paused the first set

Dips
BW+35x10,10,14

Inverted Rows 10x3

On Dec 10, 7:36 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> Nice Dan, your bench is *almost* higher than your OH.

> ...
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[Dan]

Mon 13 Dec

Squat
355x5x3
225x10
Was off today...I had no hip drive and I feel a shit ton of soreness
in my quads. Any good cues or tips on how to get the hips more
involved?

Conditioning - 3 rounds
Run 200m

10 Burpees
10 Leg Lifts

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[Tiny]

> Any good cues or tips on how to get the hips more
> involved?

You way just not be warming up your glutes/hips enough before you
squat. You could try warming up with some of the following: Banded
Good mornings, GHR's, Pull throughs, light SLDL, banded leg swings (I
do these a lot). The squat RX guy on you tube also has a video that
goes into glute activation. He does some palates movements that look
gay but work really well for glute activation. You may want to
consider stretching your glutes too, they may be tight. Also if you're
looking for an accessory movement that's focused on hip drive, give
sumo stiff-legs a shot or you could train your sumo pull every now and
then.

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[Tiny]

Dan, my training partner sent me an article that I think you'll find
useful. There's a link to another article within it that may be useful
too. I've uploaded them both to the files section. Here are the links
so you don't have to look for them:

http://ritweightlifting.googlegroups.com/web/adaptation_prioritization_wells%5B1%5D.pdf?gda=t78XN1wAAACYkPyCPNseeGD6a2ZEOawPXIfGcxK_zm8i24eGQ6dX2Z4OCu6HRTqOAcEG5p2sZ24SXPeISjItDaOOapUys9zZD6kATWl8JYI57BZ5lCJmov1ab5qObNWgAVSUTtz98C0&gsc=PQXn_AsAAAAayJXgJEbNFgtlfmJI17yE

http://ritweightlifting.googlegroups.com/web/army_weak_long.pdf?gda=qzHHZkQAAACYkPyCPNseeGD6a2ZEOawP07D-n2v_7e67ssu4OocwwU2lhorsu8ZNW8eSryGutaRV6u9SiETdg0Q2ffAyHU-dzc4BZkLnSFWX59nr5BxGqA&gsc=PQXn_AsAAAAayJXgJEbNFgtlfmJI17yE

check 'em out.

[Dan]

Tim, I check Rippetoe's site every once in a while and those were both
good reads. I especially like the "Army Weak" article because it
talks about the low-intensity cardio mindset and why its 1) useless
and 2) gay. Its just the same if not worse in the Air Force.

Here is a quote from the forum discussing that article:

"Have you ever had to dig into a rock hard waffle field while taking
fire exposed in the open in 135 degree weather? Have you ever had
fireman carry a 230 pound Gunnery Sergeant 2500 meters off of a hill
after he was knocked out and fragged by a 15 round slew of mortars?
Have you ever had to drudge through fields and hills carrying 60
pounds plus of gear, and any additional gear you may take on as weaker
people fall out? How about watching your 220 pound friend wrench a
jammed AK from some 130 pound Talibs hands, kick him down, and crush
his fucking skull? Size DOES matter, you moron."

Pretty much sums it up right there. A 2x bodyweight squat is more
important than a 6 minute mile in most cases.

On Dec 16, 12:32 pm, Tiny <timothy.b...@gmail.com> wrote:
> Dan, my training partner sent me an article that I think you'll find
> useful. There's a link to another article within it that may be useful
> too. I've uploaded them both to the files section. Here are the links
> so you don't have to look for them:
>

> http://ritweightlifting.googlegroups.com/web/adaptation_prioritizatio...
>
> http://ritweightlifting.googlegroups.com/web/army_weak_long.pdf?gda=q...
>
> check 'em out.

[Tiny]

Glad you liked 'em. I thought they might help with your programming.
Even though I'm not in the military, both articles had useful
information for me.

> Pretty much sums it up right there. A 2x bodyweight squat is more
> important than a 6 minute mile in most cases.

Except if the world is ever overrun by zombies. Even then, a 2x
bodyweight squat ranks pretty high.

On Dec 16, 12:22 pm, Dan <dhig...@gmail.com> wrote:
> Tim, I check Rippetoe's site every once in a while and those were both
> good reads.  I especially like the "Army Weak" article because it
> talks about the low-intensity cardio mindset and why its 1) useless
> and 2) gay.  Its just the same if not worse in the Air Force.
>
> Here is a quote from the forum discussing that article:
>
> "Have you ever had to dig into a rock hard waffle field while taking
> fire exposed in the open in 135 degree weather? Have you ever had
> fireman carry a 230 pound Gunnery Sergeant 2500 meters off of a hill
> after he was knocked out and fragged by a 15 round slew of mortars?
> Have you ever had to drudge through fields and hills carrying 60
> pounds plus of gear, and any additional gear you may take on as weaker
> people fall out? How about watching your 220 pound friend wrench a
> jammed AK from some 130 pound Talibs hands, kick him down, and crush
> his fucking skull? Size DOES matter, you moron."
>

>

[Dan]

Attended a Crossfit certification last weekend and did a conditioning
workout both days. It wasn't anything earth shattering in terms of
programming, but there was some good hands-on pointers and coaching
techniques for some movements. I also learned the barbell snatch with
a PVC pipe :/

Wed 22 Dec

Speed Box Squat - 225x2x5

Bench - 255x5x3

Pullups BW+10x5x3
w/Gray Band 10x2

The physical therapy and back mobility stuff is helping a lot. I was
really able to pull my shoulder blades together on bench which felt
good. Back movements are intentionally lighter so I can focus on
retracting my scapula instead of pulling with my arms and shoulders.

Thurs 23 Dec

DL worked up to 315x3
365x5
315x10

500m Row: 1:46, 1:50, 1:49

The seminar did help me focus on some cues for deadlifting and pulls
were nice and fast today.

Getting some hills sprints and whatnot done tomorrow before I have to
put on my happy face and while I sip whiskey.

[Dan]

This week was low key - just hit some easy reps in the 75-80% range.

Wed 29 Dec

P Clean - worked up to 185x2x3

Press 155x3x5

Inverted Rows 10x3

Dips 10x3

400m x3 moderate pace

Thurs 30 Dec

Squat 315x3x5

DL 315x1x5 did most w/out a belt, fast.

250m Row x4, avg :51

Sat 1 Jan

Hill Sprints - 5 + warm up run

Metcon - 4 rounds
5 pullups (strict)
10 pushups (release hands)
15 squats

4 sets was enough considering lack of sleep and excess of booze.

[Dan]

Mon 3 Jan

P Clean 195x2x5

Press 170x5x3 (belt, No pause)

Inverted Row 6x6 (2 different angles)

Dips BW+35x10,10,12

Clean was so-so. It felt heavier than it should have, considering 185
felt easy last week and I've done much heavier. Press was great and I
feel really good about hitting 185x5x3 in the coming months. Going
for a 30 minute walk later tonight.

[Dan]

Tues 4 Jan

Squat - 355x5x3

Conditioning - 30 lb DB
DB Swing x10
DB Snatch x5 ea arm
Leg Lifts
5 rounds, minimal rest

Squat is not feeling right. A few reps I was on my feels (good) but
my hips came up to fast. I may not be staying upright and having the
effing mirror in front of me screws it up even more.

I should be an Olympic Lifter, minus the snatch part.

[Dan]

Last few days...

Thurs 6 Jan

Speed Squat 225x2x5

Bench 260x5x2

NG Pullups BW+25x5x3
Few sets of 5 reg. pullups

DB Curls 25x10x3

Bench was a little rough since I had a bit of elbow pain and I didn't
eat nearly enough that day. The elbow pain really makes the eccentric
tough so I get very little stretch reflex.

Sat 8 Jan

30 Clean & Jerks @ 135 - 3:47
A friend of mine opened a new crossfit gym and this was the workout.
It was fun and with a little better hip extension in the clean I can
easily cut this time down fast. But this isn't the kind of training I
plan on doing on a regular/weekly basis. I ended up doing push
presses for most since I am still learning the olympic movements.
Apprarently some of the pressing was rather strict ;)

Sun 9 Jan

Speed Pulls w/red mini band
worked up to 315x2
335x1x3 (no chalk or belt)
335x1x5 no bands

Conditioning - 4 rounds
Run 200m
20 squats
10 leg lifts

KTEs - 3 sets

[Dan]

Tues 11 Jan

P Clean - 190x2x5 fast

Press - 175x5x2 stopped
155x3, 135x3x2 all paused

Inverted Row - 7x5 different angles

Dips +50x5,5,12

200m Sprint x3, 400m run

Anyone training in the RIT gym on Saturday? I'll be in town.

[Bob Stevens]

I think Flower City Crossfit is open: http://www.flowercitycrossfit.com/






Nah, I'll be in around 2 though.

[Dan]

Bob thats funny...I did a google search and there really is one....

Actually I joined TPS today and aside from the traffic, its the best
gym I've ever walked into. I will have to modify my training times to
late evening to avoid the rush hour but I think overall its worth
it.

Light Squat - 335x3x3

GHR - 5x3

Prowler - 2plates x100ft x5

The squat racks all have a sweet view of the Boston city skyline.

On Jan 12, 8:48 am, Bob Stevens <esco67...@gmail.com> wrote:
> I think Flower City Crossfit is open:http://www.flowercitycrossfit.com/
>
> Nah, I'll be in around 2 though.
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Bob Stevens]

Nice! TPS looks like an awesome place, awesome equipment and smart people training there.

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Peter Christmas]

Hey if your near North Eastern University, you can get in free to there gym in the morning if you get a boston id which only costs 15 bucks.

[Dan]

Pete, where were you on Saturday? We could have benched and curled
together.

Sat 15 Jan

DL - up to 365x2 off 3 mats
then 405x2, 315x5x2 off 4 mats

Bench - 255x5x3

Pullups - BW+Chain x5x4

1 Arm DB OH
Left - 85, 100 x1
Right - 85, 100, 120, 130 x1, 140 x1 (3 misses, got it on 4th)

BB Curl - 75x10x4

Pulling off mats was not as easy as I thought it would be. I wanted
to rotate a few variations for DL (conv, against bands, partial)...I
may have to start higher (below knees) and work my way down.

Bench was reset 5 lbs and actually having a handoff was helpful. 1st
and 2nd sets were tight and fast for the most part so I'm happy.
Trying 260 again this week and if that fails I will transition to
cycling triples and singles and reduce the volume. Thanks Sereni :)

I love the 2 1/2 hour training sessions at RIT...and the look on
Andrew's face when he saw me was priceless.

[Dan]

Tues 18 Jan

P Clean - 195x2x5

Press - 175x5x3

Inverted Row - 8x4, sets of 3 strict pullups inbetween

Dips - 55x8x3

I'm pretty sure even the preacher curl benches have band pegs here...

[Peter Christmas]

Dan you SOB! i was being lazy on saturday you should have told me! I hit  a 40 lb pr on bench on sunday, that could probably have been a 50 lb pr if i had went saturday!

[Dan]

Wed 19 Jan

Squat - 360x5x2, 335x5

Conditioning - 4 rounds
KB Swing 16kg x10
Prowler Push 100 ft

Rev Hyper - 10x3

Thurs 20 Jan

Face Pulls - 80x10x4

DB Curls - Pyramid Thing up to 50x5

Decline Situps - 40#x10x3

Conditioning - 3 rounds
3:00 Row, 3:00 rest - Avg 775m each round

Squats are so-so. Hopefully I can get in when some of the PL or
strongman crew is training to get some tips. I want to stay with the
low bar position to strengthen glutes & hams but the movement just
feels off sometimes.

[Dan]

Sat 22 Jan

DL - 385x5 pretty smooth

Bench - 260x3x3

Chins - 10x3

Mon 24 Jan

Squat - hit 135 for sets of 5 and 185 for sets of 3. Good, bad, and
ugly. I really need to work on staying on my heels and upright, but I
hope it doesn't mean squatting sub 300 for the next few weeks...

Ran 200, 300, 400, 300, 200m intervals

[Dan]

Tues 25 Jan

Cormac the Olympic lifter was at TPS, so that was cool to see someone
I knew. He pointed out the my upper back was rounding a bit in the
pull, so I worked better at pulling the scaps together and staying
tight to start the lift.

P Clean - 6 singles @205, 3 singles @185

Press - worked up to 180 but the tendonitis from Sat came
back...finally got smart and shut it down.

Inverted Row - 8x4 / Pullups - 5x4

Cable Pressdown - 80x10x4

Cable Curl - 60x10x4

The pressdowns and curls actually helped ease the elbow pain. Pretty
much went away...but I'll steer clear of bench for the next 2 weeks.

[Dan]

27 Jan

Squat - worked up to 275x3. Went to unrack 315 and I tried to hard to
pull my left shoulder blade back....pain

SSB - worked up to 185?x5x3

GHR - 8x4

Rev Hyper - 10x3

Prowler - 100ft x5

My back was feeling bad for a while, but the SSB felt pretty good. I
did some light retraction stuff and foam rolled and it feels decent
now. Ice and heat over the weekend and we'll see how the safety bar
works next week. I'll just say away from regular back squats until I
get full ROM with the scapula.

I would do bench/press only but that wont work either :( Curls and
abs I guess?

[Dan]

29 Jan

DL w/red mini's - 335 for 6 singles
nice and fast.

Conditioning - 4 rounds
5 Pullups
10 Pushups, release hands
15 squats

[Dan]

Mon 31 Jan

P Clean - 205x2x5, 185x1x3

Press - 180x3x3

Inv Row - 9x3 / Pullups 5x4

Tricep Pressdowns - 80x10x4

DB Curl - 35x8x4

Prowler - 100ft x5

[Dan]

^ Power Cleans were 200x2x5

Wed 2 Feb - Work Closed, TPS Open, Dan Happy.

Safety Bar Squat - 225x5x3

GHR - 10x3

Axle Bar DL (on tires) - 5x4 - light, used double overhand to get some
grip work

10" Log - 151x3, 181x3, 201x3, 151x5x2

Axle Bar Row (on tires) - 5x3 - very light

I think the safety bar is a good movement and hopefully it works as a
temp. replacement to back squat. I'm not sure if I should be doing it
to a box, or do a few sets to a high box.

[Tiny]

Unless you're having form issues with the SSB, I see no point in using
a box. Just do full ROM, nice 'n deep like.

[Tall Nick]

Do you live near the city? Even if I went there from work that is
unfortunately too far out of my way.

> > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>

[Dan]

Tim, the SSB felt fine. I do have to really focus on staying upright
and some reps I come forward on my feet a bit. But overall I don't
think anything was terribly wrong. I figured using the box might get
my posterior chain more involved to mimic the back squat more. But
I'm not planning on a PL meet anytime soon...was gonna do one in April
but I can't make the date. I do want to do the Central Maine
Strongman, which is just over 2 months away.

Nick, I live in Arlington, just outside of Cambridge. Everett is the
opposite direction from work, but its only like 15-20 min depending on
traffic. Its definitely out of your way to go regularly. But I do
plan on going in this Saturday, so if you want to come down you're
welcome to. You won't regret it.

[Tiny]

Trying to stay upright with the SSB is the whole point of using it. I
recommend not pushing up on the handles too much. This way, you can
keep your back tight. Also, don't be afraid to sit back with it. It's
damn near impossible to fall backwards with the thing, so sit back as
far as possible while keeping upright (none of that good morning
crap). If you're worried about posterior chain work, don't be. If you
stay upright w/ the SSB, your low back will take one hell of a
beating. You could always do more posterior chain accessory work too.

Good luck at the meet. It looks like fun. You'd better be entering in
the open category too.

> ...
>
> read more »

[Dan]

Thurs 3 Feb

Face Pull/Rear Delts - 10x4

Intervals - 400m x4

Sat 5 Feb

DL - 405x5...not pretty but I made it. I'll try it again in 2 weeks.

Bench - 185x8x4

Pullups - 6x4

Blast Strap Row - 5x4

Prowler - 6 trips

Gave a handoff & spot to 455 bench today...that was kinda scary.
Another guys was hittting ~600 on the SSB for reps. FML I'm weak.

[Dan]

Mon 7 Feb

P Clean - 215x1x5, 185x3x2

Press - 180x4, 155x5x2

Inverted Row/BW Dips - 6x4 ea

BB Curl - 75x12x2

My low back was definitely beat up from deads on Sat and I think that
gave me a hard time staying locked in on the cleans and presses. Not
training today as a result, will squat Wed.

I have about 9 weeks until the Central Maine Comp. so I will need to
begin tailoring my training to that. The template I have done since
November set me up pretty well volume & intensity wise, and now I will
add in the events. I really liked Steve Pulcinella's Pull Press Squat
template and that is more/less what I'll be doing; some movements will
be with a bar others will be events. Conditioning will stay minimum
twice/week. My back/scap has been feeling fine, just can't back squat
yet.

> ...
>
> read more »- Hide quoted text -
>
> - Show quoted text -

[Dan]

Wed 9 Feb

SSB - 245x5x3

BB Floor Press - 225x5x3 - super easy

8" Floor Log Press (no handles) - Bar x3, 95x3, 135x3, 185x3, 225x1
This is a very awkward movement - plams on the outside of the log.
The weight is super easy but keeping the damn thing balanced is hard
once I got to 185. The contest calls for 250, 290, 325 (reps).
Should be fun to train though.

Lat Pulldown - 100x10x3

GHR - 8x3

[Dan]

Sun 13 Feb

DL - short mini bands - up to 345x1x2
Switched to Jump Stretch Platform - 4 more singles
then hit 315x2x2 with the band fully looped. Really like
this setup as opposed to stepping on the bands.

12" Log (clean once) - 90, 140, 180x3, 200x2

Push Press - 135, 185 x2, 225x1, 255 miss, 225x2 push jerk.

Pullups - 7x4

Conditioning - 4 rounds
Prowler (empty) 200'
10 Pushups, release hands
10 situps

> ...
>
> read more »

[Dan]

Tues 15 Feb

Snatch - 45, 65, 95, 115x3 (into full squat)

Hang Power Snatch - 95x3x4

I wanted to hold off on power cleans after pulling on Sunday. The
banded pulls weren't too taxing at all, but I'm not in a hurry to
increase my power clean every week. I gave these a try to get some
flexibility/balance in and some fast hip movement. The overhead squat
is very tough but doing these light is a lot of fun. And I wanted to
say power snatch.

Safety Bar - 265x3x3

Bench - 245x5x3 (I think this was a bench bar, 50 lbs or so?)

Cable Curls - 10x4

> ...
>
> read more »

[Dan]

Wed 16 Feb

Conditioning - 200m x6 or 7

Taught some peeps the squat and bench...we'll see if they make it a
habit.

[Dan]

Mon 21 Feb

P Clean - 4 singles @ 215, 185x2x2 (w/3 front squats)
Slow and heavy...didn't have any explosiveness at 215. Hopefully 205
for doubles works next week.

P Press - 135x2, 185x2, 215x1, 245x1, P Jerk - 225x2x2, 185x2x2

Press - 135x5x3

Inverted Row - 8x4

Dips - +25x10,10,15

DB Curls - 35x10x3

I usually do 3-5 sets of 3-5 pullups inbetween things if I am not
focusing on pullups for volume on a particular training day. I
believe its called the "frequency approach."

It was good seeing all the RITWL boys today, but I didn't get to see
Bob in his bench shirt :/

> ...
>
> read more »

[Nicholas Battista]

Dan, guess what I'm doing in my living room right now....

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[Dan]

I dunno Nick, curling...? ;)

Wed 23 Feb

Safety Bar Squat - 255x5x3
Really focused on the hip extension here and things felt pretty
good.

Floor Press - 235x5x3

NG Pullups - 3x5 (chest to bar)
I get a lot of scapular retraction done in physical therapy, these are
just to grease the groove...volume is low.

Axle DL - on tires x5, quarter x5, plate x5x3
done overhand, below the knee.

Woke up sick today but training felt fine so I kept with it. May have
to take the rest of the week off.

On Feb 21, 7:03 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> Dan, guess what I'm doing in my living room right now....
>

> ...
>
> read more »

[Nicholas Battista]

No, OH presses.

> ...
>
> read more »

[Dan]

Thurs 24 Feb

4x400m

Decline Abs - 40x10x4

Sat 26 Feb

DL - 405x5

12" Log - 140x3, 170x3, 200x2, 150x5x2

F Squat - 135x5, 155x5x2, 185x5, 205x5
- did these with wrist straps as handles - works out pretty well.

Chins - 7x4

On Feb 24, 12:16 am, Nicholas Battista <nab4...@gmail.com> wrote:
> No, OH presses.
>

> ...
>
> read more »

[Dan]

Sun 27 Feb

Rucked ~10 miles with a light pack (~15 lbs).

Tues 1 Mar

P Clean - 205x2x4, 135x3x2
205 felt pretty good, other than not having bumpers...
135 felt like nothing afterwards.

Press - 175x5, 170x5x2

Inv Row - 9x3 (feet elevated)

Dips - BW+35x10,10,12

Cable Curls - 100x10x3

Few sets of chins.

> ...
>
> read more »

[Dan]

Wed 2 Mar

Safety Bar - 275x3x5

Stones to ~48" - 125? x3, 175? x3, 200x1, strained my back (again).

Rev Hyper - 10x3 & Foam Rolling. All better.

PT has been going pretty well and today I started to get the scap
retraction going. I was pissed to hurt it again with a 200 stone but
the foam rolling helped immensely. Bench tomorrow since I pressed/dip
yesterday.

> ...
>
> read more »

[Dan]

Thurs 3 Mar

Bench - 255x5x3

NG Chins - 6x3

Light CSR - 8x3

Interval Run - 400x3

Bench felt light and the bar moved quickly on most reps. Sadly, this
is also my SSB weight.

[Dan]

I haven't trained since Thurs due to my back being sore from the stone
mishap. Saturday I tried stretching and think I pulled something -
was in the fetal position for a good 2 hours. Rested it up and it was
feeling better today. I avoided power cleans and probably won't squat
until next week, but hopefully some leg press tomorrow and we'll see
about DL on Sat.

Wed 9 Mar

Push Press - 185x2x5

Pullups - 7 sets of 3

Dips - BW+35 x10,10,15

Inv Row - 8x3

DB Curl - 35x9x3

Few easy sets of GHR.

> ...
>
> read more »

[Dan]

Thurs 10 Mar

P Clean - 135x3x5

Squat - 185x5x3

Interval Run - 200m/30 sec rest x3, 2 min rest, 200m/30 sec rest

Did some light shit today. Back squat moved great, I think the safety
bar carries over really well; getting the bar positioned on my back is
still a hassle.

[Dan]

Sat 12 Mar

DL against short red bands - 335x1x6, 275x2x2

12" Log - 3 singles at 200

Floor Press - 185x5x3

F Squat - 185x5x3

Chins - 8x3

Kept things a bit light. TPS got another monolift, 2 EFS racks, and
another GHR. The drive is getting more and more worth it.

Mon 14 Mar

Extra Rolling & Scap Retraction stuff

Cond - 200m Intervals x6

Ab Pulldowns - 140x10x4

Kept things light and hopefully ready for some heavi(er) squatting on
Wed.

> ...
>
> read more »

[Louie P]

How much longer until the strongman?

> ...
>
> read more »

[Peter Christmas]

Lt. Dan, tomorrow begins the day in which I look forward most to searching you out and saluting you!

[Tall Nick]

Way to rub it in Dan, regarding the new equipment.

It isn't too bad here though. I can probably count on one hand the
number of other people who have used the squat rack at the times that
I am there in the last 6 months. I need to play with some strongman
stuff at some point.

On Mar 14, 7:43 pm, Dan <dhig...@gmail.com> wrote:

> ...
>
> read more »

[Dan]

Louie - the contest is Apr 16. I plan on going, but I want to wait on
training events for at least another week so hopefully by then I can
put some weight on my back.

Pete - good luck in boot camp. If I was anywhere near your OSUT I
would make it a point to find you.

Nick - you're at MITRE, right? I am actually supposed to transfer
there in June/July. So someone will be using the squat
rack...hopefully.

[Tall Nick]

Yeah, I'm at MITRE. If we lift at the same time, then maybe people
will stop staring at me all the time.

> ...
>
> read more »