Chaos and Pain and Crossfit? F**k, say it ain't so!

nzazad

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I've been a loooong time reader of Chaos and Pain (2009) and have seen nothing but fantastic results from it, be it gaining strength, dropping body fat or a combination of the two if i'm not partaking in alcoholic festivities every weekend.

Now for the controversy, I use to be on the anti-crossfit band wagon, but had to try it out as part of my course placement. Gave it one try and I was hooked. Reasons being;
A: The ****'s ****ing fun
B: A large majority of the people actually lift heavy and with decent technique compared to the mass of gym bro's I see at my university gym.
C: I've always loved high intensity training. From 13-21 I did a variety of martial arts (Taekwon Do and BJJ) and moved into Boxing and Kickboxing heavily from 16-21. As much as I love pure strength training a part of me will always have an itching to huff and puff.

I've decided to keep a log and document my results while running the two. I think they can compliment each other quite well. Chaos and pain is all about high intensity, high frequency training and Crossfit's motto is 'Constantly varied, high intensity, functional movements.'. **** sounds similar, huh?

I'll be running the Intermediate Deadlift Version from Destroy the Opposition as i've recently pulled two lower back muscles (No, not from Crossfit. One from babying another injury and losing tightness in a deadlift, the other while kickboxing.) and want to rebuild myself back up. I'll be writing my weights in kilograms as I really can't be bothered converting to lbs for every lift. Times by 2.2 and you get a close number

Stats;
Age: 23
Weight: 89kg / 195lb
Height: 5'10"
B-Squat: 180kg / 396lb high bar, oly style.
F-Squat: 140kg / 308lb
Bench: 130kg / 285lb close grip, paused.
Press: 80kg / 175lb
Deadlift: 200kg / 440lb
Clean: 115kg / 253lb
Snatch: 95kg / 210lb
2k Row: 7:24min (haven't checked in a while)
Fran: 3:29min (last checked 9 months ago)

Training log
Sets x Weight x Reps
Monday - 27th.
Deadlift
6x140x4 - Went a lot lighter than I would normally as the lower back felt niggly.
Weighted pull ups
4x10x8
Bench
3x80x8 - paused
Barbell hypers
4x26.5x10
Lying leg curl
70x8
63x8
56x8

Tuesday - 28th
Press
3x70x4 - paused
3x70x4 - touch'n'go
Chest supported rows - hook grip
3x80x8
Parallette dips
3x12
Ghd sit up
4x10
V-sit up
3x20
Exercise ball crunch
2x50
Stretching
20 mins full body

Wednesday - 29th
8:30AM SESSION:
Front squats - paused
2x120x4
2x110x4
2x100x4
Preacher curl sets into 21's @ 10kg
2x35x6
2x32.5x6
Leg extensions
3x91x12
Hand stand practice
-Free stand hold practice
-Walking practice
Did this for the duration of a couple songs, TRC - Go Hard or Go Home, Upon a Burning Body - Carlito's Way, Warhound - No Love.
3:30PM SESSION
Muscle up practice
3 ring muscle ups every second minute for 10 minutes. - **** was awful, haven't been on the rings in ages and my hands got very rough.
12 minute E.M.O.M (Every minute, on the minute. Three movements, four rotations through. Start a movement on the minute and move through the circuit)
10 kipping chest to bar pull ups.
20 2-pood kettlebell swings
30 Skipping rope double unders.
 

nzazad

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Thursday - 30th
Had to fly up north for my mates 20th birthday. Ended up going for a 7km hill hike which took a toll on my body. Erectors and quads were fired up!
3:00PM SESSION
7km hill hike, 2 hours.
8:30PM SESSION
Push Press
3x80x8 - recycling reps
Strict deficit hand stand push ups
3 sets of 4"x2 + 2"deficitx2 + 4x0" (total 8 reps per set) - Bag got a niggle in the left erector unfortunately. Can feel a knot which I just can't get out. May need to go get a massage.
L-sit chin ups
3x8
Strict toe to bar
3x8
Crossfit work out - Annie;
50-40-30-20-10, double unders + sit ups. Didn't time however was a fairly decent pace.

Friday - 31st
4:00PM SESSION
Squat
6x100x6 - body just had one of those days when it wasn't feeling it's normal self.
Deads
3x100x8
Lying leg curl
3x42x12
Poundstone curl
20x100
Followed this up with a big drinking session, awful for recovery but hey, life's for living!

Saturday - 1st
Unfortunately didn't get a chance to go to the gym today, was travelling for a good portion and drinking like a pirate for the rest.

Monday - 3rd
Squats
6x140x4
Ohp
3x60x8
Deadlift
4x120x6 - Held back on this. Back was getting niggly once again.
Leg extensions
3x91x12
Tabata row
900m
Jeeeesus, felt absolutely awful today. Two days of excessive binge drinking, travelling and an awful diet has wrecked me. Time for a detox!
 

nzazad

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Tuesday - 4th
Decided to put together today's two main components into a 'AFAP' - As fast as possible, followed by a 10 min 'EMOM' every minute on the minute for the accessory movements.

2:00PM session
6 rounds for time of;
4 x Touch'n'Go Power Cleans @ 90kg
6 x Bench Press @ 90kg
Time = 8:42 mins.
Total workload = 24 power cleans at 90kg, 36 bench press at 90kg
then
At the 10 minute marker on the clock, complete a 10 minute emom
Even: 10 chest to bar pull ups
Odd: 10 strict ring dips.
Total workload = 50 chest to bar pull ups, 50 strict dips in 10 minutes.

Diet
10:00AM: 3 rashes of bacon, 3 eggs
01:30PM: 4 pieces of sushi - Pre workout
02:30PM: 4 pieces of sushi, 300ml milk, 1 scoop protein - Post workout
04:30PM: 300ml milk, 1 scoop protein
07:00PM: 8 chicken wings
 

nzazad

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Wednesday - 5th
Today is just a light optional day so I decided to practice a lot of crossfit specific movements, get a bit of G.P.P in and a light sweat.

01:00PM SESSION
Muscle up practice
8 x 3 - Upper body was pretty fried from all the dips and chest to bar pull ups yesterday, sets 5,6,7,8 I broke and had to go in singles.
06:30PM SESSION
Pistol practice
2 rounds for quality
10 pistols
20 sit ups
30 sec free hand stand hold
40 double unders
10 min E.m.O.M
Even: 10 Toe to bar
Odd: 20 9kg wall balls

Diet
11:00AM: 3 raches of bacon, 3 eggs, 1 savory muffin
02:00PM: 1 rice ball with chicken and avocado
04:30PM: 8 pieces of tuna sushi
07:00PM: 300ml milk, 1 scoop protein
09:30PM: 8 chicken wings with aioli
 

nzazad

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Thursday - 6th
Had a long day but a pretty kick ass day. Had an 8 hour shift at a cafe I work at aswell as having to take a boxing class on short notice. Had to do my first work out super early and my second later than i'd have liked but both went well.

07:30AM SESSION
Deadlifts
6x160x4 - Felt good to get back to moderate weight again, definitely don't have my body firing right during the deadlift but that's to be expected with the lack of frequency i've hit it lately. Looking forward to getting this back to where it was.
3 rounds for time;
8 x 60kg power snatches
12 GHD sit ups
Time = 3.28 mins

07:45PM SESSION
Front Squats
3 x 110 x 8 - Felt quite strong in these today. Haven't hit that weight for the same rep scheme in about a year. And even then it was with a wider stance and probably not as deep.
Pressing work
70x8 Push press
60x8 strict press
50x8 paused press - By this point my energy levels had dropped and I simply wanted to get some work done and get out of the gym.


Diet
07:00AM: 300ml milk, 1 scoop protein
09:00AM: 3 rashes of bacon, 3 eggs
11:00AM: 300ml milk, 1 scoop protein
02:30PM: Bowl of salad comprised of mixed fibrous vegetables and grains with a handful of cured salmon. God damn this was good.
06:00PM: 1 cheese scone, 1 scoop of protein
09:30PM: Bowl of tabbouleh with lamb mince. Holy **** this was also good.
 

nzazad

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Friday - 7th
04:00PM SESSION
Bench
6x110x4
Triplet; 10-9-8-7-6-5-4-3-2-1
24" box jump
Kipping pull up
Strict ring dips
Time = 6:35

Diet
09:00PM: 3 rashes of bacon, 3 eggs
11:00AM: 1 scoop protein, 300ml milk
02:30PM: Handful of salmon, coleslaw, broccoli, greens and handful of noodles
05:00PM: 2 scoops protein, 300ml milk
07:00PM: 1 bowl of tabbouleh, 250g lamb mince

Saturday - 8th
08:00AM SESSION
Power clean
100x1
105x1
110x1
115x1
120x1 = 5kg PB
10 min e.m.o.m adding 2.5kg every two minutes
Starting at 90x4
Ending at 100x4
Total workload = 3800kg power clean in 10 minutes
The powercleans in the emom were ****ing flowing. Felt like I really had my drive into hip extension flowing nicely

03:30PM SESSION
Split jerks
100x1
105x1
110x1 = 5kg PB
115x1 = 10kg PB
120x1 = 15kg PB
125x1 = 20kg PB - **** YEAH!! CHAOS AND PAIN

Every 2 minutes on the minute for 10;
90x4 push press recycling
Total work load = 2160kg push press in 10 minutes

Diet
08:00PM: 1 cheese scone, 300ml milk, 1 scoop protein
09:30PM: 3 rashes of bacon, 3 eggs
01:30PM: Steak sandwhiche with steak, aioli, fried onions, cabalo-nero with a side of crisps.
04:30PM: 300ml milk, 1 scoop protein
05:00PM: 130g orzo salad with two small chicken thighs
07:00PM: 1 piece of fried chicken with a handful of fried chips (gotta have some cheat meals ;) )

Bloody awesome day. If these are the results I can expect after only two weeks, I can't wait to see what happens after hitting the rest of the cycle.
 

nzazad

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Monday - 10th
03:00PM SESSION
Deadlifts
4x170x4 - Felt my left erector pop a bit on my fourth set. In retrospect it was a big jump up in weight I took considering my lack of deadlifting of late and my niggly lower back. Should have just stuck at 160 and hit additional sets. Otherwise, I was feeling quite strong.
Metcon: 5 rounds of;
100m Sled push with 40kgs
Max pull ups
R1: 20
R2: 12
R3: 12
R4: 12
R5: 14
No time component here, just getting work done. The sled annihilated me!
Behind the neck barbell hyperextensions
4x40x10
Crunches
4x50

Diet
10:00AM: 1 bran muffin, 3 rashes of bacon, 2 eggs
01:30PM: 10 pieces of sushi, 1 bran muffin
04:00PM: 300ml milk, 2 scoops protein
07:00PM: Turkish kebab with chicken, lamb, tabbouleh, pasta and sauces. So damn good

Had a lot of carbs today. Was craving food more so than a pregnant lady.
Lately i've been drinking a looot and drinking frequently. My lower back was pretty sturdy until these nights out drinking. I'm thinking the strain of being on my feet those extra hours, the alcohol dehydrating my body and the lack of sleep helping recovery are all factors. Fortunately, my city which is densely populated with college/university students academic year has finished and people will be leaving, meaning less influences to indulge. I will be having a good detox now and will sort this ***** back of mine.
 

nzazad

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Tuesday - 11th
01:00PM SESSION
Strict Press
77.5x1
82.5x1 - 2.5kg PB
85x1 - 5kg PB - YERRRRP!!

6x72.5x4
L-Sit Pull ups
3x8
30 minute E.M.O.M. Three blocks, 10 minutes per block, two stations per block.
00 - 09 = EVEN: 3 rope climbs to 15 feet, ODD: 10 strict hand stand push ups
10 - 19 = EVEN: 20x24kg kettlebell, ODD: 40 double unders
20 - 29 = EVEN: 20 wall balls, ODD 10 ghd sit ups
Total workload within 30 minutes;
15 x 15" rope climbs
50 Strict hand stand push ups
100 24kg kettlebell swings
200 Double unders
100 wall balls
50 GHD sit ups
06:00PM SESSION
10 minute's of every minute on the minute working 3 muscle ups
Got all the way to my 8th set when I broke on my third rep. Still completed it within the minute, however had to wait an extra minute before I attempted my 9th set. 9th set was the same deal. Didn't have the lat power nor technique to pull myself up there. Took another two minutes to hit my 10th set and once again, two reps in and broke, still finished the third rep though. Not great but practice makes perfect huh. Just gotta keep putting in work.

Diet
09:00AM: 3 rashes of bacon, 3 eggs
12:30PM: 1 gourmet beef burger, home made fries
02:30PM: 1 cinnamon bun, 1 scoop protein, 300ml milk
04:30PM: 1 cinnamon bun, 1 scoop protein
08:00PM: Turkish kebab with chicken, lamb, tabbouleh, pasta and sauces. Same as last night. This time I got chilli sauce. Freaking delicious food.
 

nzazad

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Wednesday - 12th
11:00AM SESSION
Active recovery hot and cold contrasts
100m Butterfly stroke
100m Back stroke
100m Freestyle stroke
05:00PM SESSION
Front Squat - paused
6x120x4 - **** yeah! Felt strong and the back held up nicely.
Poundstone curls
20x100
Lying leg curls
3x64x8
Hyperextensions
2x50

Diet
08:00AM: 4 rashes of bacon, 3 eggs
11:45AM: 2 slices of bread, 1 beef patty
01:30PM: 1 Bran muffin, 300ml milk, 1 scoop protein
04:30PM: 2 cinnamon buns, 1 scoop protein
06:00PM: 300ml milk, 1 scoop protein
07:30PM: 1 cup pasta, 250g beef mince, 150g pomodoro sauce, handful of cheese
Geeeeepers creepers i've been eating a lot the past few days. Starting to look puffy, will probably dial back the calories tomorrow. Have a light optional day so will just do some light skill work and also a 7 hour shift at the cafe I work at so that will burn some calories. Will stick to protein, milk and vegetables.
 

nzazad

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Thursday - 13th
Today was light day so just went down to the gym and did some mess around stuff
06:30PM SESSION
Push Jerk - Recycling
3x90x8
Pull ups - Strict, controlling eccentric and concentric
3x10
Parallette dips
3x10
Crunches
2x50
Strict toe to bar
3x8
Hand stand practice
- Getting some good free standing holds, tried to walk and lost my stride, came down and pulled my erector. Got a sharp pain and called the workout there. Freaked out that the it would be sore for the rest of the night but thankfully there's no pain. Tomorrow has Medium Squats, Light Deadlifts and Heavy Pull (snatches) so hope it holds up!

Diet
09:00AM: 1 scoop protein, 300ml milk, 1 date scone
01:30PM: 1 scoop protein, 300ml milk
02:45PM: handful of cured salmon with beetroot, rocket and feta salad
05:00PM: 1 bran muffin
06:00PM: 1 scoop protein
08:00PM: 1 cup pasta, 250g beef mince, 150g pomodoro sauce, handful of cheese - Left overs from last night
 

nzazad

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Friday - 14th
08:00AM SESSION
Snatches
80x1
85x1
90x1
95x1 - equal p.b, although was a lot prettier than last time.
5x100xfail - don't think I was pulling high enough. Bar was too far forward as well.
All in all happy with the 95kg considering I haven't done any proper snatches for two months. 100 will fall soon.
Snatch complex: snatch, hang snatch, hang power snatch, overhead squat
6x70
Power snatches
3x70x8 - TnG
06:00PM SESSION
Squats
6x140x6
Deadlifts
3x100x12
Lying leg curls
3x70x8
DIET
07:00AM: 1 scoop protein, 300ml milk, 1 date scone
09:30AM: 1 scoop protein, 300ml milk, 1 cheese scone
01:00PM: 1 scoop protein, 300ml milk
02:45PM: Steak sandwich with aioli
05:30PM: 1 cheese scone
07:30PM: Turkish kebab


Saturday - 15th
04:00PM SESSION
Bench
7x120x2 - wanted 10 sets but right pec was straining so didn't push it.
Metcon: 21-15-9 + 3 burpee per break
60kg shoulder to overhead
toe to bar
ring dips
10 breaks, 30 total burpees
Time = 9:00 mins
DIET
09:00AM: 4 rashes of bacon, 3 eggs
01:00PM: A steak with an eggplant, rocket, olive oil and feta salad
03:30PM: 1 cheese scone
05:00PM: 1L chocolate milk
08:00PM: Two potatoes, half a rack of pork ribs


Monday - 17th
10:00AM SESSION
Front Squat
8x130x3 - These felt really strong. Those paused front squats really helped!
Push Press
3x80x8 - Didn't have bumper plates so didn't push the weight but the RPE was easier than last time.
05:00PM SESSION
Deadlifts
6x140x6 - Kept the weight lighter here and worked my form
Leg Extensions
3x91x12
'Dubata row'
40 seconds on, 20 seconds off. 190-200m per 40 seconds.
Diet
08:00AM: 1 scoop protein, 300ml milk, 1 date scone
11:00AM: 1 scoop protein, 300ml milk
01:00PM: 1 salad with noodles and chickpeas, handful of cured salmon
03:00PM: 1 scoop protein
04:45PM: 1 scoop protein, 300ml milk
07:30PM: 500g chicken wings with aioli and four pieces of toast with avocado, feta and pastrami


Tuesday - 18th
01:00PM SESSION
Snatches
87.5x1
92.5x1
97.5x1 - 2.5kg PR
Hang snatch, snatch complex
6x80
04:00PM SESSION
Bench
6x105x6
Strict pull ups super set w/ strict dips
3x8
Sled pushes
10x50m push w/ 40kg on sled. 45 second rest between runs.
Annie: 50-40-30-20-10
Double unders
Sit ups
Didn't time myself, just got some work done
Diet
11:30AM: 1 scoop protein, 300ml milk, 1 date scone
02:00PM: 10 pieces of suishi, 1 scoop protein
03:00PM: 1 scoop protein
06:30PM: 300g chicken breats, 1 cup of pasta, 160g alfredo sauce, handful of cheese
 

nzazad

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Wednesday - 19th
11:00AM SESSION
Kickboxing session - light intensity
2x2min skipping
2x2min shadow shadow
2x2min bag rounds - kickboxing
2x2min bag rounds - boxing
Muscle ups
8x2 - using neutral grip here. Couldn't use false grip as my wrists are torn up so this was a good time to try it out. Bit harder but has it's pro's.
Diet
09:00AM: 2 eggs, 4 rashes of bacon, piece of toast
12:00PM: 1 scoop protein, 300ml milk
01:30PM: 1 scoop protein, 1 cheese scone
06:00PM: 2 chicken breasts, two cups of orzo pasta with spinach, pesto and chorizo.
 

nzazad

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Thursday - 20th
08:00AM SESSION
Dead stop deadlifts
4x160x4
2x140x4
METCON: 21-15-9
Hang power clean 80kg
Ghd sit up
3 burpee per break
Time = 7.15min w/ 5 breaks
06:00PM SESSION
Squats
120x8 - front
120x8 - back
Press
2x60x8
Strict hand stand push ups
2x12
Squats felt really rough today but I had been up since 4:30am, been on my feet at the cafe for 7+ hours and had already done my deadlifts. Definitely had that raw power there though, just wasn't having the full chain firing nicely.
Diet
05:00AM: Bowl of muesli
09:00AM: 1 scoop protein, 300ml milk, 1 scone
12:00PM: 2 scoops protein, 300ml milk
03:00PM: 1 medium steak, one big ham and cheese sandwich
07:00PM: Two burger buns, 200g roast pork, half an avocado
08:00PM: 1 scoop protein, 300ml milk

Friday - 21st
Bench
8x110x3 - paused
Bar muscle up practice. Managed to get my first bar muscle up today thanks to a tip from my friend. Wooo!
METCON: 5 rounds, 1 min per exercise. 1 min break between rounds. Max reps.
R1
40kg sumo deadlift high pulls: 25
24" box jumps: 20
40kg push press: 30
Round total = 75
R2
40kg sumo deadlift high pulls: 25
24" box jumps: 20
40kg push press: 30
Round total = 75
R3
40kg sumo deadlift high pulls: 25
24" box jumps: 16
40kg push press: 25
Round total = 66
R4
40kg sumo deadlift high pulls: 20
24" box jumps: 20
40kg push press: 25
Round total = 65
R5
40kg sumo deadlift high pulls: 25
24" box jumps: 18
40kg push press: 25
Round total = 68
Workout total = 349

Diet
10:30AM: 3 rashes of bacon, 3 eggs, 1 cheese scone
01:00PM: 3 pieces of sushi
04:00PM: 6 pieces of sushi, 1 scoop protein, 300ml milk milk
04:30PM: 400ml milk, 1 scoop protein, 1 bowl of muesli
07:00PM: Greek salad, two baby potatoes, a lot of baked salmon and ham.
 

nzazad

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Saturady - 22nd
04:00PM SESSION
Clean and jerk
100x1
110x1
115x1
Cleans
120x1
2x125xf
125x1 - 5kg P.R - Definitely feel like I can pull more weight, just my catch and front rack is weak. Think 130 is in the bags with some more work soon.
Hang clean, clean complex
6x100
Push Press - Every second minute on the minute for 10 minutes
4x95
Total push press volume in 10 minutes = 2280kg
15 minutes, 3 stations, 5 rotations.
Station 1: 10 burpee
Station 2: 10 GHR
Station 3: 10 GHD sit ups
Diet
09:00AM: 1 scoop protein, 300ml milk
02:30PM: 1 ham and cheese toastie, boatload of hollandaise on top of it. So good!
05:30PM: 1 scoop protein, 300ml milk
06:30PM: 200g salmon, 3 baby potatoes, greek salad and a cheese scone.
 

nzazad

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Monday - 23rd
11:00PM SESSION
Deadlifts
8x170x2 - deadstop. Pulled my right erector attempting a 9th set. I think i'm letting the bar get too far away from my body.
2x100x20 - trying to flush some blood in, feeling it out. Isn't too bad but still quite niggly.
Chest to bar pull ups
3x15
Paused ring dips
3x10
Diet
09:00AM: Bowl of muesli
11:00AM: 1 scoop protein, 300ml milk
01:00PM: 8 pieces of sushi
04:00PM: 1 scoop protein, 300ml milk
07:00PM: Pea and ham Risotto

Tuesday - 24th
12:00PM SESSION
Press
80x1 - Old 1rm was 80, this went up very easily in comparison
6x72.5x4
Weighted pull ups
3x10x8
Strict toe to bar
3x8
Strict handstand push ups
3x12
Diet
06:00AM: Bowl of muesli
11:00AM: Two ham and cheese sandwhiches
02:00PM: 2 scoops protein, 600ml milk
07:00PM: 250g steak, red onion, spinach, half an avocado on ciabatta bread with aioli. Freaking delicious.
 

nzazad

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Wednesday - 26th
11:00AM SESSION
Front squats
6x120x4 - Paused. These were easier than last time I hit the same weight, despite having my bad back. Back has also felt noticeably better since doing these. Weird.
Dumbbell Hammer curls
10x60
Lying leg curls
3x63x10
Leg Extensions
3x91x10
Hyperextensions
4x15
Diet
06:00AM: 1 bowl of muesli
10:00AM: 1 scoop of protein
11:30AM: 2 scoops of protein, 500ml milk
01:00PM: Banana, chocolate frozen yoghurt, trim milk smoothie
06:00PM: Three muffins, 1 scone. Work function, I was bored and hungry haha.
08:00PM: 250g steak, red onion, spinach, half an avocado on ciabatta bread with aioli. Same as last night. Using up left over food.
 

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Thursday - 27th
08:00AM SESSION
100x8 - Recycling push jerks. These felt really god!
90x8 - Recycling push press. Again these felt good.
70x8 - Have never done that weight for 8 reps and touching my chest each rep.
10 min emom
2 muscle ups using this new hybrid grip my mate showed me.
3:30PM SESSION
10 min EmOm
Even: 50 double unders
Odd: 15x32kg KB swings.
Don't know how but during my double unders I got this really bad pain in my foot. Can't put pressure on it. Aggravated an old injury where i'd dropped a 20kg plate on my foot and did damage to the connective tissue or muscle or something.
Diet
07:00AM: 1 muffin
09:00AM: 1 scoop protein, 300ml milk
11:00AM 1 scoop protein, 300ml milk
02:00PM: 3 eggs, mixed salad
04:00PM: 1 scoop protein, 300ml milk
06:00PM: 300g chicken breast, light salad
09:00PM: 1 scoop protein, 300ml milk

Friday - 28th
07:00AM SESSION
6x120x6 - Right VMO felt a bit niggly.
Leg Extensions
3x91x12
04:00PM SESSION
Snatches
85x1
2x90xf
90x1 - Body was absolutely fried from squats and an 8 hour shift on my feet.
Snatch high pull
8x80x3
Speed deadlifts
3x100x8 - deadstop
Muscle ups
3x5 - These felt really good! Again using that hybrid grip.
Diet
06:00AM: 1 scoop protein, 300ml milk
08:00AM: 1 scoop protein, 300ml milk
09:00AM-12:00PM: 2L choc milk
12:30PM: small salad, asparagus and a bit of buckwheat
03:30PM: 1 scoop protein, 300ml milk, 1 muffin
07:00PM: 1kg chicken wings with aioli

Saturday - 29th
Bench
130x1
135x1 - 5kg P.R
140xf - failed half way.
2x115x2
2x112.5x2
2x110x2
2x107.5x2
2x105x2
2inch deficit hand stand push ups
5 strict - 3 kipping
4 strict - 4 kipping
4 strict - 4 kipping
Metcon: 21-15-9
Ring Dips
Toe to bar
Time = 4.17 mins.
Diet
08:30AM: 1 muffin, 2 medium pancakes.
12:00PM: Ham and Cheese Toastie
03:30PM: 1 scoop protein, 300ml milk, 1 muffin
05:30PM: Beef sandwich, 1 scoop protein, 300ml milk
06:30PM: 1 scoop protein, 300ml milk, 1 muffin
07:00PM-07:AM: Far, faaaar too much alcohol.

Monday - 1st
11:30PM SESSION
8x3 muscle ups. These are feeling much better. That increased frequency definitely helping.
02:30PM SESSION
Paused Front Squats
130x4
130x3 - Strained my right TFL on the third rep so I called it there. Last thursday I reaggravated an injury in my foot where I dropped a 20kg on it a few months ago. This caused me to then put all my weight on my right leg. Felt my right TFL get fatigued and weak after working on my feet for 16 hours within two days. Drinking for 12 hours straight on saturday night through to sunday morning wouldn't have helped either. HURR HURR.
Dips
5x12
Lying Leg Curls
3x70x8
3x49x12
Diet
09:30AM: 1 scoop protein, 300ml milk, 1 savory muffin.
11:00AM: 1 scoop protein, 300ml milk
01:30PM: 8 pieces of sushi
04:00PM: 1 scoop protein, 400ml milk
07:00PM: 1 big turkish kebab
 

nzazad

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Tuesday - 2nd
10:30AM SESSION
Push press
100x4 - These felt good but my right quad was too painful and wasn't going to keep pushing it.
Strict press
5x70x4 - Didn't feel fantastic on these, recovery hasn't been on point lately.
Quick circuit, no time component, just moving from station to station
20xchest to bar pull ups
15x80kg paused bench press
15xbutterfly pull ups
10x80kg TnG bench press
10xstrict pull up
5x80kg paused bench press + 5x80kg TnG bench press
Toe to bar
3x20
Diet
09:30AM: 1 muffin
12:00PM: 1 scoop protein, 300ml milk, 3 pieces KFC wicked wings, 2 pieces KFC original recipe.
01:30PM: 1 scoop protein, 300ml milk
03:30PM: 1 scoop protein, 300ml milk, 1 scone
07:00PM: 300g beef, 1 bread bun, 5 meat pastries
 

nzazad

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Wednesday - 3rd
11:00AM SESSION
10 min EMOM
4x80kg TnG
02:30PM SESSION
Deadlifts - deadstop
6x140x4
Lying leg curls
3x77x4
3x70x4
3x49x10
2x28x25
Diet
07:00AM: 1 muffin, 1 scoop protein, 300ml milk
10:30AM: 1 scoop protein, 300ml milk
12:00PM: 1 scoop protein, 300ml milk
01:30PM: Ham and cheese toastie, bran muffin
04:30PM: 1 scoop protein, 300ml milk
06:00PM: 450g mince, 200g orzo pasta

Thursday - 4th
08:00AM SESSION
5 rounds for time
10 hand stand push ups
10 chest to bar pull ups
10 ring dips
10 toe to bar
10 32kg kettlebell swing
Time = 11.56.
Diet
09:00AM: 3 rashes of bacon, 3 eggs, 1 scoop protein, 300ml milk
11:00AM: 1 scoop protein, 300ml milk
01:00PM: 1 scoop protein, 300ml milk
03:00PM: Ham and cheese sandwich, greek salad.
05:00PM: 1 muffin
07:30PM: 1 burger, 4 sausages, 1 slice of bread

Friday - 5th
Rest day
Diet
08:00AM: 2 muffins
10:00AM: 1 scoop protein, 300ml milk
12:00PM: 1 scoop protein, 300ml milk
01:30PM: Ham and cheese sandwich, little bit of israeli cous cous with roast veges
06:30PM: Large thin crust pizza, 6 chicken tenders
 

nzazad

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Saturday - 6th
02:00PM SESSION
Bench
120x1
132.5x1
6x110x4
10 min EmOm
Even: 8x80kg push press
Odd: 10 GHD sit ups
Total volume in ten minutes = 3200kg push pressed, 50 GHD sit ups
Hand release push ups
3x10 - Feel like my pecs are a bit weak for the weight my triceps and delts can handle, always seem to strain them during bench. Just getting a bit more pec volume.
Tabata - max reps alternating;
10kg dumbbell bicep curls
crunches
Diet
08:00AM: 1 cheese scone, 1 scoop protein, 300ml milk
12:00AM: 3 rashes of bacon, 3 eggs
01:30PM: 6 pieces of sushi
03:30PM: 1 muffin, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein, 300ml milk
05:30PM: 250g steak
10:00PM: 1 fish sandwich

Incase anyone was wondering why I have so many scones, muffins and ham and cheese toasties, I work in a cafe and often get to take home food that we can't sell the following day. It's a hard life having to eat so many freaking delicious carbs.

Monday - 7th
11:00AM SESSION
Power clean into push jerks
6x90x4 - all recycled/linked reps.
10 min EmOm
4x100kg power cleans
4x2" deficit hand stand push up
02:30PM SESSION
Front squats
100x6 - worked up to this and could feel my right quad was a bit niggly so left it at that.
Back squats
3x100x6 - This was better for my right quad but my lower back was tight from the power cleans. Still glad to finally be able to squat again.
Leg extensions
3x77x8
3x56x12
2x42x20 - This was to get some blood flow into the quads and get a pump. Not heavy and my right quad was feeling pretty pain free by the end. Will still give it a good week before I get after heavier weights on the quad though.
Poundstone curls
20x100
Dumbbell hammer curls
5x10x20
Diet
09:00AM: 300ml milk, 1 scoop protein, 1 muffin
11:00AM: 300ml milk, 1 scoop protein
01:30PM: 400ml milk, 1 scoop protein, 1 muffin
04:30PM: 400ml milk, 1 scoop protein
07:00PM: 475g crumbed chicken breast

Going to try eat a bit cleaner and cut back on my 'muffinz' intake haha. Want to trim up a bit for new years.
 

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Tuesday - 9th
Deadlifts - Triple wave progression. Four reps per set. Perform a set on the minute every 2 minutes.
130, 140, 150.
132.5, 142.5, 152.5.
135, 145, 155.
140, 150, 160.
Total volume per wave
520, 560, 600 = 1680
530, 570, 610 = 1710
540, 580, 620 = 1740
560, 600, 640 = 1800
Total work in 20 minutes = 6930kg
Power snatch
80x1
90x1 - 10kg p.r.
Paused hang power snatch
4x60x4 - working my catch.
L-sit pull up
3x8
Goblet squats - completely pain free. Felt good to get a bit of work in and blood flowing.
32x25
24x25
16x25
12x25
Diet
09:00AM: 1 scoop protein, 400ml milk, 1 muffin
12:30PM: 1 scoop protein, 400ml milk, 1 muffin
04:00PM: 2 scoops protein, 800ml milk
06:30PM: 700g chicken wings with southern country seasoning
 

nzazad

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Wednesday - 10th
11:00 SESSION
30 Muscle ups for time
Time = 11 mins flat. Tore hand on 29th rep. Took a while to get last rep.
02:00 SESSION
Push jerk
100x10
Push press
90x10
Strict press
70x10
Metcon, 5 rounds for time;
8x70 fat bar overhead walking lunge
20 ghd sit ups
Time = 11.27
Diet
09:00AM: 400ml milk, 1 scoop protein, 1 scone
12:00PM: 400ml milk, 1 scoop protein
01:30PM: 400ml milk, 1 scoop protein, 1 muffin
04:30PM: 400ml milk, 1 scoop protein
06:00PM: A turkish kebab

Thursday - 11th
08:00 SESSION
Metcon, 5 rounds;
5x100 front squat
15 toe to bar
Then,
1km row
Time = 11.13
06:30 SESSION
Bench
1x130
8x115x3
Dips
3x10 - 60 seconds rest
Diet
07:00AM: 300ml milk, 1 scoop protein
09:00AM: 3 rashes of bacon, 3 eggs
11:00AM: 300ml milk, 1 scoop protein
12:30PM: 300ml milk, 1 scoop protein
02:00PM: 200g salmon, bowl of roast Coliflower, red onion, four baby potatoes and olives
06:00PM: Shake 400
08:30PM: 3 crumbed chicken breasts

Friday - 12th
07:00AM SESSION
Weighted pull ups
6x10x6
Dumbbell concentration curls
5x10x10
03:30PM SESSION
15 minute EMOM, three stations;
15x32kg kettlebell swing
15 HSPU
15 GHR's
Diet
06:00AM: 300ml milk, 1 scoop protein
08:30AM: 3 rashes of bacon, 3 eggs, 1 muffin
11:00AM: 300ml milk, 1 scoop protein
01:00PM: 300ml milk, 1 scoop protein
01:30PM: Two big ham sandwiches
05:00PM: 400ml milk, 1 scoop protein
08:30PM: Full rack of barbeque pork ribs

Saturday - 13th
03:30PM SESSION
Back Squat
5x150x3 - Felt my right quad strain again on my fifth set so called it there.
2x100x10
Front Squat
80x10
Bench Press
80x8
90x8
100x8
4 rounds of;
20 burpess
10 HSPU
Had absolutely nothing in me today. Felt flat and lethargic. Dropped calories quite a bit, leaned me out a lot though. Essentially using the Apex Predator diet for athletes. Definitely works.
Diet
08:30AM: Low carb protein bar 45/7/9 PCF
12:00PM: 200g salmon, cous cous and potato salad
03:30PM: 300ml milk, 1 scoop protein
06:00PM: 1L milk, 3 scoops protein
08:00PM: 2 sausages, 1 steak
08:30PM: A **** load of vodka, beer and other alcoholic beverages.
Definitely pushed the boat out quite far on that one!
 

nzazad

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Monday - 15th
11:30 SESSION
Overhead squat
5x80x4
Muscle ups
4x4
02:30 SESSION
20 min amrap
100m, 40kg sled push
10 dumbbell deficit HSPU
Total = 7 full rounds
DIET
10:00AM: 1 muffin
12:00PM: 2 scoops of protein with water
01:30PM: 1 scoop of protein with water, 1 scone
04:00PM: 1 scoop protein, 400ml milk
07:00PM: Chicken wonton noodle soup
 

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Well 8 weeks of running chaos and pain has come and gone, and in that time i've hit a few P.R's without ever setting a specific day for a specific movement to attempt a new max on. Bodyweight has remained the same at 90kg.

After 8 weeks of CnP, P.R's i've made are;
Past / Current / Amount gained
Power Snatch: 80 / 90 / 10kg
Power Clean: 115 / 120 / 5kg
Split Jerk: 105 / 125 / 20kg
Snatch: 95 / 97.5 / 2.5kg
Clean and Jerk: 105 / 125 / 20kg
Strict Press: 80 / 85 / 5kg
Bench: 130 / 135 / 5kg

Not too bad considering practically the whole time i've been struggling with back issues and then the final two weeks quad issues. Attribute 90% of those injuries to drinking like a pirate, HURR HURR. Gotta do it while you're young I suppose. Will start winding down for the year and let the body relax and have some fun with work outs.

Starting of next year I will focus on olympic lifting for 6 weeks, followed by more emphasis on conditioning leading into the Crossfit Open.
 

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Tuesday - 16th
09:45AM SESSION
Every two minutes for 10 minutes;
Push Press
4x100
Total workload = 24x100 push press, 2400kg's push pressed in 10 minutes.
02:00PM SESSION
Bodybuilder style bench press
90x8
95x8
100x8
20 minute even minute odd minute
Even: 8 strict pull ups
Odd: 8 strict dips
Total = 80 strict pull ups and 80 strict dips
Diet
07:00AM: 1 muffin, 400ml milk, 1 scoop protein
10:30AM: 400ml milk, 1 scoop protein
12:30PM: 1 scone
04:30PM: 400ml milk, 1 scoop protein
06:30PM: 666g chicken wings. Literally bought this because of the weight.

Wednesday - 17th
07:30 SESSION
Active recovery. Mobility work in a sauna and some short, quick swimming laps.
10:30 SESSION
Snatches
85x1
90x1
95x1
6x80x3 - Realised on these sets where my technique is wrong. I'm not getting that vertical upright position in the high hang position, instead I was more 'deadlifting' it off and launching it into the air. That was causing me to always have the bar end up in front of me and i'm missing anything over 95kgs. Hence why I did a lot more volume at 80kgs. Got really tough towards the end and on my 6th set I hit 2 reps, failed the third four times, took a couple minutes then came back and hit that final rep.
Front squats
3x100x8
02:30 SESSION
Stiff leg deads
6x120x4
Ghr's
5x5
Diet
07:00AM: 1 muffin
09:30AM: 2 rashes of bacon, 2 eggs, 400ml milk, 1 scoop protein
11:00AM: 400ml milk, 1 scoop protein
01:30PM: 8 pieces sushi
04:00PM: 400ml milk, 1 scoop protein
06:30PM: 1 turkish kebab
 

nzazad

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Thursday - 18th
07:30AM SESSION
Squat lock outs
3 lock outs at 300kg for a 10 count
Klokov press
60x8
55x8
50x8
Strict HSPU
3x12
Preacher curls into 21's @ 10kg
6x35x6
Cable crunches
4x63x25
Exercise ball crunches
2x50
DIET
07:00AM: 400ml milk, 1 scoop protein
09:00AM: 3 rashes of bacon, 3 eggs
11:00AM: 300ml milk, 1 scoop protein
02:00PM: 200g salmon, bowl of greek salad and buckwheat
04:00PM: 300ml milk, 1 scoop protein
05:45PM: 1 cinnamon bun
06:30PM: 250g lamb mince, bowl of buckwheat salad
 

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FRIDAY - 19TH
07:30AM SESSION
Every 2 minutes on the minute for a total of 10 sets
Tempo squats - 3-0-1+1-0-1
10x140x2
Leg extensions
4x91x10
03:30PM SESSION
Hang snatches
3x70x3
Hang cleans
3x90x3
Muscle ups
3x5
DIET
07:00AM: 300ml milk, 1 scoop protein
09:00AM: 1 muffin, 1 scoop protein
11:00AM: 300ml milk, 1 scoop protein
12:30PM: 300ml milk, 1 scoop protein
02:00PM: 1 ham and cheese toastie
05:30PM: 6 ham and pesto crackers
06:30PM: Two bowls of Chinese take outs. Had a family gathering, lots of food haha.
 

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Saturday - 20th
12:30PM SESSION
Bench - paused
10x120x2
Strict press
70x8 - got a niggly rotator cuff so dialed back in weight
2x60x8
Barbell curls superset with band tricep push downs
4x40x10
DIET
09:30AM: Eggs benedict with salmon
12:00PM: 7 pieces of sushi
03:00PM: 2 chicken steaks and a protein bar
05:00PM: 300ml milk, 1 scoop protein
06:30PM: 300g venison, silverbeet and two small potatoes.
 

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Monday - 22nd
10:00AM SESSION
Cleans
100x1
110x1
115x1
120x1
130x1 - 5KG P.R, felt good! Went for 135 but as I started my pull my belt came undone and I called it there.
Power clean, hang clean, clean complex
5x100
10 min EmOm
Even: 4 2 inch deficit strict hspu
Odd: 4 L-sit chin ups
03:30PM SESSION
4x120x6 - Jesus, the bar felt very heavy on my back and my knees and hip flexors were screaming at me. Kept it light and only did 4 sets
GHD sit ups
5x10
Diet
07:00AM: 1 scoop protein, 1 muffin
09:30AM: 1 scone
12:00PM: 2 scoops protein
01:30PM: 8 pieces of sushi
05:00PM: 1 scoop protein, 300ml milk
06:30PM: Turkish kebab
 

nzazad

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Tuesday - 23rd
10:00AM SESSION
Snatch grip deadlifts
3x140x4
3x120x4
GHR's - slow and controlled
5x5
02:00PM SESSION
20 min AMRAP
15 chest to bar pull ups
15 24kg kettlebell swings
100m sled push with 40kgs on it
Total = 5 full rounds. My hands got damn close to tearing, will have to rest them up.
So after hitting a 130kg clean, and having wanted to hit a 100kg snatch for ages now, i'm going to set myself a goal over the next few days to hit 100kg, have to hit it before the years end. Hence why I did some snatch grip deadlifts.
DIET
07:30AM: 300ml milk, 1 scoop protein, 1 cinnamon bunn
09:30AM: 1 muffin
12:15PM: 300ml milk, 1 scoop protein, 250g lamb mince
03:45PM: 400ml milk, 1 scoop protein
08:00PM: 8 small tortillas. This left me incredibly full and I woke up the following morning feeling sick and bloated.

07:30AM SESSION
Dumbbell bench press - every 3 minutes for 3 sets
1x15
1x12
1x10
Strict HSPU
3x8
10 min EmOm
Even: 20 GHD sit ups
Odd: 10 20kg dumbbell hammer curls
This got toasty on the abs!
DIET
07:00AM: 1 scone
09:30AM: 1 scoop protein, 300ml milk, muffin
12:00PM: 1 scoop protein, 300ml milk
02:00PM: 1 scoop protein, cinnamon bun
06:00PM: 1 large thin crust pizza. So tired, couldn't be bothered cooking anything or eating healthy. Screw all that noise, it's christmas eve.
 

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Wednesday - 24th
07:30AM SESSION
Dumbbell bench press - every 3 minutes for 3 sets
1x15
1x12
1x10
Strict HSPU
3x8
10 min EmOm
Even: 20 GHD sit ups
Odd: 10 20kg dumbbell hammer curls
This got toasty on the abs!
DIET
07:00AM: 1 scone
09:30AM: 1 scoop protein, 300ml milk, muffin
12:00PM: 1 scoop protein, 300ml milk
02:00PM: 1 scoop protein, cinnamon bun
06:00PM: 1 large thin crust pizza
 

nzazad

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Thursday - 25th
03:00PM SESSION
Bench
6x115x4
Ring dips
3x12
Squats
120x1 paused front and back. Left it here as my back was feeling niggly from all those sit ups, didn't want to stress it and get injured.
Diet
11:00AM: 2 crumpets
02:00PM: A lot of turkey, ham, three jersey benny potatoes, 3 baby carrots, spoonful of peas.
05:00PM: 300ml milk, 1 scoop protein
08:00PM: 2 pieces of fried chicken thigh, 1 slice of rocky road

Friday - 26th
01:30PM SESSION
Snatch
87.5x1
95x1
100x1 - 2.5kg P.R. Yeeeeeyaaaah!! This was a goal I had set myself to get by the years end, and today I hit it so cleanly. Nice to see training paying off.
Hang snatch, snatch, snatch high pull complex
6x80
Push Jerks
105x8
Push Press
95x8
Strict press
72.5x8
Weighted pull ups
6x12x6
Strict pull ups
3x8
Between the leg sled pulls (Grip the sled rope with two hands, stretch the slack out of the rope. With your torso horizontal, pull on the rope which is between your legs in turn pulling the sled. Hits glutes and hammys
3x40x12
DIET
09:00AM: 1 scoop protein, 300ml milk
11:30AM: 1 scoop protein, 1 date scone
01:00PM: 6 pieces of sushi
04:30PM: 400ml milk, 1 scoop protein
06:00PM: 1 turkish kebab
08:00PM: 1 original recipe chicken, 3 wicked wings from KFC

Well that was my last session where I was testing my lifts and wanting to attain a goal for the year. Had set out around July this year to hit a 130kg clean, 100kg snatch, 180kg high bar back squat, 130kg bench and a sub 3 minute fran. Have hit all of those goals except fran. I'd test fran tomorrow however my hands need a rest as a big callus has reached it's life span and decided to come off today. Doing 45 total pull ups on it tomorrow would not do it well. Chaos and pain's Destroy the Opposition works, even with it modified to fit some crossfit styled workouts.
Plan for next year is to train for the crossfit open and place respectably, continue to improve on my olympic lifts and not get any higher than 91kgs which i'm currently sitting at. In fact, i'd like to drop down to sub 90kgs so long as it didn't affect my performance.
 

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Saturday - 27th
11:00AM SESSION
Back squats
4x160x2
3x150x3
2x140x4
Bench press - paused
3x100x8 - Easiest RPE for this weight and movement i've done.
Strict, 2" deficit HSPU
1x8
Hand release, strict HSPU
1x8
Strict HSPU
1x8
Diet
10:00AM: 300ml milk, 1 scone
01:30PM: 300ml milk, 1 muffin
04:00PM: 2 chicken thighs, 100g cous cous w/ feta & sundried tomatoes.
06:00PM: 1 chicken thigh, 50g cous cous w/ feta & sundried tomatoes.
 

nzazad

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Sunday - 28th
01:00PM SESSION
With no time component, just getting the work done, complete,
5 rounds of;
20 100m sled push
20 double unders
20 24kg kettlebell swings
20 100m sled push
20 wall balls
20 24kg kettlebell swings
This was tough! Literally dripping with sweat afterwards. Was good to sober me up and get the metabolism firing again.
DIET
11:00AM: 1 and a half salmon bagels with a bit of cream cheese
12:30PM: A blended concocton of fruit and vegetables to try help 'sober and detox'. Got it from town, not the tastiest but worth a shot.
04:00PM: 1 scoop protein, 400ml milk
07:30PM: 1 turkish kebab
 

nzazad

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Monday - 29th
10:30AM SESSION
Strict Press
77.5x1
85x1
2x90x1 - 5kg P.R. That's 10kgs i've put on my strict press in exactly two months whilst maintaining the same bodyweight.
12 min EmOm
Even: 4 pull ups with 15kgs
Odd: 4 ring dips with 15kgs
Total volume in 12 minutes = 6x15x4 pull ups, 6x15x4 dips
Metcon: 21-15-9
Strict pull up
Strict HSPU
Time = 5.55 mins
 

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Saturday - 3rd
01:00PM SESSION
1) Alternating EMOM for 14:00-
Even minute: 3 Hang Cleans (from power position – UB until the final set) – began at 60% of 1RM Clean and added load with each set
(Went 70kg, 75kg, 80kg, 85kg, 90kg, 92.5kg, 95kg)
Odd minute: 10 Burpee Box Jumps 24/20″
This was absolutely horrible. Coming back after binge drinking four nights in a row and having done no training. Red lined on this, made my other work very tough
2a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
(Went 60kg, 72.5kg, 85kg, 90kg, 90kg, 85kg)
2b) Halting Clean Pull (Pause Just Below kneebased on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
(Went 60kg, 72.5kg, 85kg, 90kg, 90kg, 85kg)
04:00PM SESSION
For time:
150 Double-Unders
50 TTB
100 Double-Unders
25 Muscle-Ups
50 Double-Unders
Time = 22.12
Having the muscle ups after all that other work meant I was doing them in triples and doubles. Also cautious on the double unders as that was the movement which did something weird to my foot.

DIET
11:30AM: 1 steak sandwich
02:00PM: 500ml milk, 2 scoops protein
03:30PM: pieces of sushi
05:15PM: 3 pieces of sushi, 300ml milk, 1 scoop protein
06:30PM: 350g steak
 

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Monday - 5th
01:00PM SESSION
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went 60kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg, 77.5kg.
Strength/Skill
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds
Weight: 60kg across, never done snatch balance before so kept it light.
1b) 4XME UB TTB – rest EXACTLY 60 seconds
R1: 20
R2: 15
R3: 15
R4: 13
Conditioning
3 rounds of:
3:00 ME 6″ Target Burpees*
*Rest between rounds until HR drops below 110BPM.
R1: 50
R2: 51
R3: 52 (53 but missed the target on one rep, no rep'd myself)
DIET
11:00AM: 500ml milk, 1 scoop protein
12:30PM: 1/2 cheese scone
03:30PM: 1/2 cheese scone, 300ml milk, 2 scoops protein
05:00PM: 200ml milk, 1/2 scoop protein
06:00PM: 2 boned chicken thighs on two slices of bread with hummus, greek yoghurt sauce, tomato, cucumber, spinach, red onion. Freaking Delicious.
09:00PM: 2 slices of bread with hummus, shaved ham and greek yoghurt sauce
 

nzazad

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Tuesday - 6th
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went 60, 70, 80, 90, 95, 100, 105kg.

Strength/Skill
*Sequence ends on 5th set of BS.
4) Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds
1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds
R1: 102.5kg
R2: 120kg + 20S + 10K
R3: 127.5kg + 13S + 12K
R4: 127.5kg + 10S + 7k
R5: 120kg + 10S + 10K

Conditioning
1) For time:
Row 30 Calories
50 Thrusters 105/70#
Row 30 Calories
Time = 7.18 mins

Rest as needed between 1&2.
2) 4:00 AMRAP at a conversational pace of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
With no break…
2:00 AMRAP at absolute all out effort of:
7 Power Snatches 135/95#
14 Box Jump Overs 24/20″
R1: 2 rounds
R2: 1 round + 5 snatches

DIET
01:00PM: 1 large steak sandwich with aioli, caramelised onions, greens, tomato.
03:30PM: 1 scoop protein, 300ml milk, 2 slices of bread with hummus, shaved ham and greek yoghurt sauce
05:30PM: 1 scoop protein
07:30PM: 300g pork fillet, about 200g orzo salad with avocado, pesto, feta, red onion, tomato.
 
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Yeah I just started a couple days ago. Have you done it before? I'm finding the volume and frequency pretty brutal but have already noticed aerobic and power improvements.
 
CJ_Xfit89

CJ_Xfit89

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Yeah. Did for 10 weeks. Snatch went up from 70 to 80kg
Clean and Jerk went up from 95 to 100kg
 

nzazad

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Wednesday - 7th
02:00PM SESSION
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Went: 50, 60, 65, 70, 75kg.
Conditioning
15:00 AMRAP of:
30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#
Result = Made it three reps into the 100kg/225lb clean and jerks
06:00PM SESSION
Every for 2:00 for 8:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Went: 60, 80, 90, 95, 100kg.
Conditioning
3 rounds for time of:
10 OHS 135/95#
20 C2B Pull-ups
Result = 6.53 min.
Wanted a faster time than that however I tore a small callus on my hand, nothing major, but I babied it during my C2B as I didn't want to make it worse. Also, i've power clean and push jerked 6,895kgs today, let alone all the other work. Body is ready for a rest.
DIET
05:00AM: 1 scoop protein, 300ml milk
07:00AM: 2 pieces of toast, shaved ham, hummus, hot sauce, red onion
11:00AM: 1 scoop protein, 300ml milk
01:30PM: 2 slices of bread, shaved ham and hummus
03:30PM: 1 scoop protein, 1 savoury pin
05:15PM: 1 scoop protein, 300ml milk
08:00PM: 300g pork fillet, about 200g orzo salad with avocado, pesto, feta, red onion, tomato.
10:00AM: 1 scoop protein, 300ml milk
 

nzazad

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Friday - 9th
01:30PM SESSION
1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)
(Went 50, 55, 60, 62.5, 65, 67.5, 70kg)
30 UB Double-Unders
Ended up vomitting after my first work out, just went home and called it.
DIET
09:00AM: 300ml milk, 1 scoop protein - Vomitted about half this out due to food poisoning
10:00AM: 2 pieces of toast with peanut butter
12:00PM: 2 pieces of toast with peanut butter
05:00PM: 1 scoop protein, 300ml milk
07:00PM: 1 scoop protein, 400ml milk

So I had food poisoning from the lamb I cooked last night. That work out was incredibly tough and felt like I was going to vomit after each set. Didn't get many calories today.
 

nzazad

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Saturday - 10th
11:00AM SESSION
2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75% – rest 2:00 or more if Jerk misses occur
(Went 72.5, 85, 90, 95, 90kg)
3) 12:00 AMRAP of:
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 C2B Pull-ups
9 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 C2B Pull-ups
15 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 C2B Pull-ups
21 KB Swings 32/24kg
Result = 1 round in 11:53. Tough!
06:30PM SESSION
Benchpress
100x12
100x10
80x15
80x12
Weighted pull ups
15x8
15x5
8x8
8x5

DIET
shake
shake + 2 sandwich
shake + 700ml milk
1 pizza with 200g chicken, cheese, sauces.

Still felt like ****. Ended up vomitting later that night as well as battle pretty bad typical symptoms of food poisoning. You can guess what.
 

nzazad

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Monday - 12th
02:00PM SESSION
EMOM for 7:00-
5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 50, 60, 70, 72.5, 75, 77.5, 80kg. 80kg took me two minutes to complete and I missed one rep during it.
Strength/Skill
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds
Straight sets at 70kgs. 10kg up from last week but not an impressive weight by any standard.
1b) 4XME UB TTB – rest EXACTLY 60 seconds
Went 22, 15, 15, 10.
Conditioning
7:00 AMRAP of:
6″ Target Burpees
Didn't end up doing this. My performance dropped on my toe to bars (albeit by one rep in total), I had no energy, i've not been able to eat enough calories lately so felt doing this would only put me in a recovery deficit and sap more strength from me.
DIET
07:30AM: 2 rashes of bacon, 2 eggs, 2 pieces of toast.
12:00PM: 400ml milk, 1 scoop protein.
01:30PM: 1 slice of toast with peanut butter.
04:00PM: 2L of chocolate milk through out the night. See if I can try and get through the night without puking by not having solids.
 

nzazad

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Tuesday - 13th
01:30PM SESSION
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 60, 70, 80, 90, 97.5, 102.5, 107.5kg.
Strength/Skill
*Sequence ends on 5th set of BS.
4) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds
1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds
R1: 110kg
R2: 127.5kg + 22S + 13K
R3: 135kg + 15S + 15K
R4: 135kg + 10S + 4K (couldn't be bothered digging deep and hitting more reps on the kipping, was demotivated after getting injured)
05:00PM SESSION
Strength
Weighted pull ups
2x10
Pull ups
2x10
Ez bar curl super set with 21's at 10kg - hammer grip
3x40x6
10 min EMOM
15 calorie row

DIET
08:00AM: 300ml milk, 1 scoop protein, 2 pieces toast w/ peanut butter.
12:00PM: Two bread buns with peanut butter.
01:00PM: 1 scoop protein.
04:00PM: 400ml choc milk, 1 scoop protein.
06:30PM: 2 chicken breasts, 2 small potatoes.

Pulled that same old quad injury on the fourth set of squats. Called the workout there. Should have known better not to come in and try squatting an increased amount of weight after being sick with food poisoning and losing 2kgs in half a week. Ah well, time to focus on dat der upper body for a week then re-hab.
On a positive note, finally had fire in my belly to train today. Stomach felt fine whilst training, can keep food down. Things in that department are looking up.
Also started taking creatine again for the first time in a week.
 

nzazad

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Wednesday - 14th
08:00AM SESSION
Weighted dips
40x2
50x2
10 min EMOM - high weight/low rep, descending into low weight, high rep
60x1
50x1
40x3
30x5
20x6
5x20x5
Hammer strength rig muscle ups - UB
4x3
1x8
The grips were seperated, i.e. not a straight bar. Meant I didn't have to pull as high and around as a normal bar muscle up which I suck at, so these were a progression I tried out. Happy I got 8 reps on my final set.
11:30AM SESSION
20 minutes hand stand walk practice
3x2 strict ring muscle ups
02:30PM SESSION
Deadlift
2x100x20
18 minute EMOM rotation; three stations
5x100 deadlifts
10x32 KB swing
15xBW toe to bar

DIET
07:00AM: 1 cheese scone
10:00AM: 1 scoop protein, 300ml milk, 1 bun with two slices of hot pork
12:00PM: 1 scoop protein
01:30PM: 2 slices of bread, 2 slices of beef schnitzel
05:00PM: 1 scoop protein
06:00PM: 1 cup of rice, 300g chicken breast, 500g butter chicken sauce.
 

nzazad

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Thursday - 15th
08:30AM SESSION
Barbell box squats
40x20
50x20
60x20
70x20
80x20
90x20
2x100x20
Air squats
2x20
Pure rehab session. Get a pump on a bit of blood flow to the quad.
02:00PM SESSION
5 rounds, no time component just doing work.
20 cal row, 5x100kg bench
then..
4x40kg straight bar curl s/s 21's @ 10kg
Body felt really bet up during this session.
DIET
07:30PM: 2 slices of bread, 2 slices of beef schnitzel
09:30PM: 1 scoop protein, 300ml milk
12:30PM: 2 slices of bread, 2 slices of beef schnitzel
01:15PM: 2 slices of bread, 4 slices of hot pork
04:00PM: 2 slices of bread, 4 slices of hot pork, 1 scoop protein
08:00PM: 1 & 1/2 chicken breast, 1/2 cup of rice, 1/2 jar of Teriyaki.
 

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