Take 3

blairw · 22 Jan 2018 at 15:15

Sob Story:
Much Work Travel
Much Stress
Much lack of dedication
Grade 3 Ankle Sprain
Much fat gain

Current Standing:
Weight - 233lbs
Body fat - too much
Training - too little
Squat - 135KG
Front Squat - 125KG
Bench - 80KG
DL - 170KG

The Plan:
Combination of Powerlifting Routine, Crossfit where appropriate (oly / metcon work) and IIFYM approach to diet.
Intended weight loss - 1.8lbs a week/ 2lbs a week (Macros will be adjusted based on previous weeks results)
Planning to return to football around end of April / Start of May (4 games a week previously)

Progress Pics:
Taken but will be shared at week 18 with a comparison.

blairw · 22 Jan 2018 at 15:23

blairw · 22 Jan 2018 at 15:28

blairw · 22 Jan 2018 at 16:27

Rids said:
Welcome back dude!

Let's make sure that isn't a sentence you need to write again

blairw · 23 Jan 2018 at 12:44

booyaka said:
hate people that "start back" with 100kg back squats.....

Lol - only kidding - good luck with the progress

Haha! Let's see what the next 3/4 months brings, hoping for 150 at 200lbs
22/01/18
Weight: Saturday...
Intake: 2376kcals / 206p / 208c / 80f

Workout:
Every 1 min for 10 mins:
1 Power Snatch | 35 kg
1 Power Snatch | 40 kg
1 Power Snatch | 45 kg
1 Power Snatch | 45 kg
1 Power Snatch | 50 kg
1 Power Snatch | 50 kg
1 Power Snatch | 55 kg
1 Power Snatch | 60 kg
1 Power Snatch | 62.5 kg
1 Power Snatch | 65 kg

MetCon
Every 1 min for 20 mins, alternating between:
2 Power Snatches, 50 kg
10 Knees-to-chests
2 Power Snatches, 50 kg
10 Push-ups

The EMOM was meant to be toes to bar and hand stand press ups... I managed a few each round but dropped down to the scaled movement on each round... lets just say hand stand pushups are pretty hard at 233lbs
I don't officially weigh in until Saturday but early indications are that i have set my macros a bit on the highside as the scale is going in the wrong direction haha! This is likely down to volume of food (i am eating pretty clean and voluminous)

blairw · 28 Jan 2018 at 16:21

blairw · 28 Jan 2018 at 16:23

Unfortuently due to a number of work events that was all the workout I managed this week, plus eating went a bit off rails from Thursday onwards - flying down south with work tomorrow but will manage to be fairly strict and get some work outs in.

Weight today was exactly the same as when I started which is not unexpected, brought the macros down for this coming week

blairw · 9 Feb 2018 at 23:13

Good week of training and eating... some info below

Monday

Every 1 min for 8 mins:
1 Hang Power Snatch | 30 kg
1 Hang Power Snatch | 35 kg
1 Hang Power Snatch | 40 kg
1 Hang Power Snatch | 45 kg
1 Hang Power Snatch | 50 kg
1 Hang Power Snatch | 55 kg
1 Hang Power Snatch | 60 kg
1 Hang Power Snatch | 65 kg

21-15-9 reps of:
Power Snatch, 40 kg
Knees-to-elbow
Thruster
Push-up

Tuesday

Sets
1 Power Clean & 2 Push Jerk | 45 kg
1 Power Clean & 2 Push Jerk | 50 kg
1 Power Clean & 2 Push Jerk | 55 kg
1 Power Clean & 2 Push Jerk | 60 kg
1 Power Clean & 2 Push Jerk | 65 kg
1 Power Clean & 2 Push Jerk | 70 kg
1 Power Clean & 2 Push Jerk | 75 kg
1 Power Clean & 2 Push Jerk | 80 kg

Wednesday

Sets
1 Pause Front Squat (3sec) | 50 kg
1 Pause Front Squat (3sec) | 60 kg
1 Pause Front Squat (3sec) | 70 kg
1 Pause Front Squat (3sec) | 80 kg
1 Pause Front Squat (3sec) | 90 kg
1 Pause Front Squat (3sec) | 100 kg
1 Pause Front Squat (3sec) | 110 kg

Sets
3 Pause Front Squat (3sec)s | 100 kg
3 Pause Front Squat (3sec)s | 100 kg
3 Pause Front Squat (3sec)s | 100 kg

Thursday - Travel / Rest Day

Friday

Sets
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 35 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 40 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 45 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 50 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 55 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 60 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 65 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 70 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 75 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 80 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 85 kg
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 90 kg

DT - Not RX (50KG) Time Cap: 10:00 Completed 09:40

5 rounds of:
12 Deadlifts, 50 kg
9 Hang Power Cleans, 50 kg
6 Push Jerks, 50 kg

blairw · 12 Feb 2018 at 10:36

blairw · 12 Feb 2018 at 19:57

Oh I’ll be getting more than that done by the time summer is done, or at least that at a significantly lower body weight

More squat news from tonight but haven’t logged yet to cooypasta over

blairw · 12 Feb 2018 at 22:04

Strength

Interestingly I had more in the tank here but my coach advised not to go for the 150 because of how I had worked up (3 PBs) and with 3 sets at 90% in my future.

Sets
3 Back Squats | 60 kg
3 Back Squats | 70 kg
3 Back Squats | 90 kg
3 Back Squats | 110 kg
3 Back Squats | 130 kg
3 Back Squats | 135 kg PB
3 Back Squats | 140 kg And again
3 Back Squats | 145 kg This is getting silly now

Then drop down to 90% for Working Sets
Sets
3 Back Squats | 130 kg
3 Back Squats | 130 kg
3 Back Squats | 130 kg

Metcon:

4 rounds of:
max rep Thrusters, 45 kg, 30 secs
Rest 30 secs
max rep Pull-ups, 30 secs
Rest 30 secs
max rep Burpees, 30 secs
Rest 30 secs

93 reps (total number of reps)

My bodyweight is killing me on pull ups, my strength to weight ratio is very poor for gymnastic movements so really need to drive the scale down

blairw · 14 Feb 2018 at 09:36

blairw · 18 Feb 2018 at 17:45

Apologies for the lack of updates but been mega busy

some fitness below

blairw · 22 Feb 2018 at 22:15

blairw · 6 Mar 2018 at 10:47

Travel, Work and Snow has halted training a bit but in again last night for this

Start of a 4 week volume squat programme (50% - 60% 1RM)
Sets
20 Back Squats | 85 kg
10 Back Squats | 85 kg
10 Back Squats | 85 kg
10 Back Squats | 85 kg

blairw · 6 Mar 2018 at 21:59

Todays work

Every 1 min for 10 mins
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 45 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 50 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 50 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 55 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 55 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 60 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 60 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 65 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 70 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load | 75 kg

7 mins AMRAP:
4 Power Cleans, 55 kg
14 Push-ups
4 rounds + 4 Power Cleans + 4 Push-ups | Rx'd

Push Ups at the movement standard were pathetic - was grouping them into sets of 4 - need to get some proper work done here

blairw · 10 Mar 2018 at 18:06

07/03/2018

Front Squat
5x10 reps @ 50--60% every 3 minutes

Sets
10 Front Squats | 70 kg
10 Front Squats | 70 kg
10 Front Squats | 70 kg
10 Front Squats | 70 kg
10 Front Squats | 70 kg

10 Minute EMOM
1 HSPU
20seconds Max Effort - AirBike

09/03/2018

18.3 - Adapted

2 rounds for time of:
100 SU
20 Overhead Squats, 52KG
100 SU
12 Pull Ups
100 SU
20 Dumbbell Snatches, 22.5KG
100 SU
12 Pull Ups

Time cap: 14 minutes

I made it to the first Overhead Squat for the Second Round

10/03/2018

Clean & Jerk - 1 Second Pause in Split
1 Rep Every 30sec x 30 reps @ 50-60% of Max

Every 30 secs for 15 mins
1 Clean & Jerk, 60 kg
Total Weight : 1800 kg

1 Rep EMOM
Work from 50% up to 80% for last 3 sets

Every 1 min for 12 mins
1 Squat Snatch, pick load | 35 kg
1 Squat Snatch, pick load | 37.5 kg
1 Squat Snatch, pick load | 40 kg
1 Squat Snatch, pick load | 40 kg
1 Squat Snatch, pick load | 42.5 kg
1 Squat Snatch, pick load | 45 kg
1 Squat Snatch, pick load | 45 kg
1 Squat Snatch, pick load | 47.5 kg
1 Squat Snatch, pick load | 50 kg
1 Squat Snatch, pick load | 55 kg
1 Squat Snatch, pick load | 55 kg
1 Squat Snatch, pick load | 55 kg
Total Weight : 547.5 kg

Every 4 Mins x 4
20, 10, 10m 10 reps
50%
TnG Deadlifts

Sets
20 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg

blairw · 21 Mar 2018 at 13:53

Holy Update Batman!
Need to get better at this.... see below for some training

12/03/2018
Sets
20 Back Squats | 90 kg
10 Back Squats | 90 kg
10 Back Squats | 90 kg
10 Back Squats | 90 kg

Sets
10 Bench Press | 65 kg
10 Bench Press | 65 kg
10 Bench Press | 65 kg
10 Bench Press | 65 kg

13/03/2018

Every 2 mins for 18 mins:
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 35 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 40 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 45 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 50 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 55 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 60 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 60 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 65 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 65 kg

Every 1:30 for 18 mins:
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 40 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 40 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 45 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 50 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 50 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 55 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 60 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 65 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 70 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 70 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 75 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 75 kg

14/03/2018

Sets
10 Front Squats | 75 kg
10 Front Squats | 75 kg
10 Front Squats | 75 kg
10 Front Squats | 75 kg
10 Front Squats | 75 kg

12:00 AMRAP: 283 Reps
10 Ring Push-ups
100 Single Unders
15 Push Up (Deficit)s
25 Box Jumps

16/03/2018

The second open workout I have done this year - went for RX and didn't make it through the first bit but I was only 5 reps away and this is a massive "Diane" PR. New Handstand Format didn't bother me too much as I have never been the fastest at HSPU anyway so was taking my time

Crossfit Open 18.4 -

21 Deadlifts, 225 lbs | 21 reps
21 Handstand Push-ups | 21 reps
15 Deadlifts, 225 lbs | 15 reps
15 Handstand Push-ups | 15 reps
9 Deadlifts, 225 lbs | 9 reps
9 Handstand Push-ups | 4 reps TIME CAP

21 Deadlifts, 315 lbs
10 Handstand Walks, 5 ft
15 Deadlifts, 315 lbs
10 Handstand Walks, 5 ft
9 Deadlifts, 315 lbs
10 Handstand Walks, 5 ft

17/03/2018
Sets
3 Squat Snatches | 30 kg
3 Squat Snatches | 30 kg
3 Squat Snatches | 35 kg
3 Squat Snatches | 40 kg
3 Squat Snatches | 45 kg
3 Squat Snatches | 50 kg
3 Squat Snatches | 55 kg
3 Squat Snatches | 60 kg
3 Squat Snatches | 65 kg

Every 1 min for 15 mins:
1 Clean & Jerk | 40 kg
1 Clean & Jerk | 45 kg
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 85 kg
1 Clean & Jerk | 90 kg
1 Clean & Jerk | 95 kg

Sets
1 Power Clean | 100 kg

BONUS VIDEO - https://www.instagram.com/p/BgbYKj_HUykvrcY0ex6koaQ9x_nds4OoVDDMe00/?taken-by=blairloch

18/03/2018

Sets
20 Back Squats | 95 kg
10 Back Squats | 95 kg
10 Back Squats | 95 kg
10 Back Squats | 95 kg

blairw · 21 Mar 2018 at 15:47

Thanks Dude, I am slowly gearing up again so hopefully will be hitting it hard in a few weeks

blairw · 21 Mar 2018 at 23:35

21/03/2018

Sets
10 Front Squats | 80 kg
10 Front Squats | 80 kg
10 Front Squats | 80 kg
10 Front Squats | 80 kg
10 Front Squats | 80 kg

Every 1:30 for 22:30:
1 3 Position Snatch (Hang, Below Knee And Floor) | 30 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 30 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 35 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 35 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 40 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 40 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 40 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 45 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 45 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 50 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 50 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 55 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 55 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 60 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 60 kg

20:00 AMRAP:
4 Pull-ups
4 Handstand Push-ups
8 Kettlebell Swings, 24 kg

Every 1:30 for 15 mins
1 Pause Clean + Front Squat + Jerk, pick load | 30 kg
1 Pause Clean + Front Squat + Jerk, pick load | 35 kg
1 Pause Clean + Front Squat + Jerk, pick load | 40 kg
1 Pause Clean + Front Squat + Jerk, pick load | 50 kg
1 Pause Clean + Front Squat + Jerk, pick load | 60 kg
1 Pause Clean + Front Squat + Jerk, pick load | 65 kg
1 Pause Clean + Front Squat + Jerk, pick load | 70 kg
1 Pause Clean + Front Squat + Jerk, pick load | 75 kg
1 Pause Clean + Front Squat + Jerk, pick load | 80 kg
1 Pause Clean + Front Squat + Jerk, pick load | 80 kg