EP1C TD - Olympic lifting and crossfit madness

BRUstrong said:
I plan on it, as I've read a ton of great reviews. I just wanted to hear from OP as to how it treats him for metcons...you know us crossfitters don't get much love so it's tough to find someone come out and publicly admit that they do it on these forums!!
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lmao!!!
 
BRUstrong said:
I plan on it, as I've read a ton of great reviews. I just wanted to hear from OP as to how it treats him for metcons...you know us crossfitters don't get much love so it's tough to find someone come out and publicly admit that they do it on these forums!!
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I'm too lazy for crossfit!!! Lol but I do notice much more stamina on Conqu3r.. It also takes me longer to break a sweet so my cardio time has increased
 
bcazo said:
I'm too lazy for crossfit!!! Lol but I do notice much more stamina on Conqu3r.. It also takes me longer to break a sweet so my cardio time has increased
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This. Not really a bouncing off the walls, energetic feeling, but endurance and work capacity definitely seem to have improved.
 
Man great stuff in here so far! Keep up the awesome work!
 
BRUstrong said:
Late to the party but definitely subbed for this. I've run epi before with good results and am interested in the new TD Ep1c. I do crossfit and oly lifting too - how does the Conqu3r DME treat you in terms of energy? I'm pretty stim tolerant but have heard really good things about the new Conqu3r
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I'm using Caff free now as I just run out of the stim version.
:,(

I dislocated my finger on Saturday at sport but will start lifting again tomorrow. Try the new Conqu3r. You won't be disappointed
 
EBF_2356 said:
I'm using Caff free now as I just run out of the stim version.
:,(

I dislocated my finger on Saturday at sport but will start lifting again tomorrow. Try the new Conqu3r. You won't be disappointed
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Ouch, hope that injury doesn't hamper your lifting. Keep up the good work.
 
EBF_2356 said:
I'm using Caff free now as I just run out of the stim version.
:,(

I dislocated my finger on Saturday at sport but will start lifting again tomorrow. Try the new Conqu3r. You won't be disappointed
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Thanks guys, it seems like Conqu3r would suit me well. I hope your finger heals up man! Are you doing the Open?
 
Wednesday
28.1.15

1) snatch - 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%, 1×3@80%

2) Jerk from blocks - 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%

3) Clean from mid thigh - 1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 1×3@70%, 1×3@80%

Conditioning
10 min running clock

1. 10 muscle up
Rest 1 min
2. "Grace" (30 clean and jerks) 60kg
Rest 1 min
3. 100 double unders

Time: 8.01min RX'd

Finger is still sore but pushed through it
 
EBF_2356 said:
Wednesday 28.1.15 1) snatch - 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%, 1×3@80% 2) Jerk from blocks - 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80% 3) Clean from mid thigh - 1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 1×3@70%, 1×3@80% Conditioning 10 min running clock 1. 10 muscle up Rest 1 min 2. "Grace" (30 clean and jerks) 60kg Rest 1 min 3. 100 double unders Time: 8.01min RX'd Finger is still sore but pushed through it
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Great workout man! Any change in mood/focus while training to be noticed?
 
Not today. Just focused on keeping the finger all ok. Did have a good workout but was just being mindful.

Enjoying it though bro
 
BRUstrong said:
Thanks guys, it seems like Conqu3r would suit me well. I hope your finger heals up man! Are you doing the Open?
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Yeah, it's a pretty clean energy. I recently switched to lifting in the mornings before work, and i am not a morning person at all. So getting up before the crack of dawn had me worried. But 1 scoop of Conqu3r and I've had no problems.
 
Back at it today

1) Clean & jerk - 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+% (attempt new 3rm, or do 2nd set at 90%), 1×3@80%

2) Snatch balance - 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%

3) Squat - 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%

PM session

1) Alternating EMOM for 14:00-

5 UB Hang Snatches @ 75% of 5rm (from power position) 50kg

15 Box Jump Overs 24/20?

30 double unders

2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% - rest 2:00 or more if Jerk misses occur

Rest 5 mins

6 min AMRAP
5 strict deficit HSPU
10 S2OH 70kg
30 double unders

Got 3 rounds out
 
EBF_2356 said:
Back at it today

1) Clean & jerk - 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+% (attempt new 3rm, or do 2nd set at 90%), 1×3@80%

2) Snatch balance - 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%

3) Squat - 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%

PM session

1) Alternating EMOM for 14:00-

5 UB Hang Snatches @ 75% of 5rm (from power position) 50kg

15 Box Jump Overs 24/20?

30 double unders

2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% - rest 2:00 or more if Jerk misses occur

Rest 5 mins

6 min AMRAP
5 strict deficit HSPU
10 S2OH 70kg
30 double unders

Got 3 rounds out
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Looks like you are all healed up!! Nice session
 
Was a good session.
On some pain killers so it's a lot better.
Can't do pull ups yet. To much pressure on the finger.

Been putting away some serious food though.

Squats and EP1C are making me seriously toey as. My missus is excited ;)
 
EBF_2356 said:
Was a good session. On some pain killers so it's a lot better. Can't do pull ups yet. To much pressure on the finger. Been putting away some serious food though. Squats and EP1C are making me seriously toey as. My missus is excited ;)
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Lol nice!!!
 
AM session 1

1) Power snatch + overhead squat (% 1rm power snatch) - 1x3+1@60%, 1x3+1@70%, 1x3+1@80%, 1x3+1@90%, 1x3+1@80%

2) Jerk recoveries - 1x3@70%, 1x3@80%, 1x3@90%, 1x3@100%, 1x3@110%, 1x3@120%

3) Front squat + split jerk (%1rm clean) - 1x3+1@60%, 1x3+1@70%, 1x3+1@80%, 1x3+1@90%, 1x3+1@80%



AM session 2 (30 mins post session 1)

Alternating EMOM for 14:00-
3 UB Hang Power Cleans @ 75kg
10 Burpee Box Jumps 24/20?

2) "Cindy"
20:00 AMRAP of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

22 rounds


Endurance was second to none today.
Everything is falling nicely into place. Put on 1 kg. Strength slowly going up but noticing an increase in endurance and thermo. Very very sweaty 24/7 and vascular
 
Another nice session. I love burpee box jumps! When I took oral epi I noticed a nice increase in endurance. Sounds like TD is going to be just as good, if not better
 
Another solid day. Hand is much better. Was able to get butterfly chest to bar pull ups for reps.

1) Power clean from mid thigh (%1rm power clean) - 1×3@60%, 1×2@70%, 1×2@75%, 1×2@80%, 1×2@85%, 1×2@80%

2) Back squat - 1×3@60%, 1×2@70%, 1×2@75%, 1×2@80%, 1×2@85%, 1×2@80%


Metcon
30 min cap (mandatory 3 min rest between each mini metcon

4RFT
5 Power clean 70kg
10 chest to bar pull ups(C2B)
15 Double unders

Rest 3 min

12/6/9
Overhead squat 70kg
C2B pull ups

Rest 3 mins

10 deadlift 70kg
20 wall ball 12kg

Total time: 20.12 min

Pretty intense session
 
AM session

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk 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.

Worked up to 90kg

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% - rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) - rest exactly 90 seconds



PM session 1

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) - 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) - 1X3@95%, 1X3@90%

Accessories:

1) Jerk Drives (with 3 count pause at bottom of dip): 3X5 @ 110-120% of max Jerk

2) Push Press: Work to a 5rm - 1X5@95% of 5rm, 1X5@90% of 5rm

PM session 2

Front squat worked up to 3 RM 130kg

Metcon
AMRAP 10min
50 calorie row
40 wall ball 10ft target 9kg
30 T2B
20 power snatch 75kg
10 pull ups

Got through 1 full round plus 43 calories on 2nd round.

Cliffs

Endurance off the wall. Hungry as a mofo
 
Dma378 said:
Yep, still don't know what half of your workouts are doing but I hope the Ep1c is helping!!!
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Its all ok. Look up crossfit 14.4 workout and that will help

BRUstrong said:
That metcon looks a bit like 14.4 - very nice!
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Similar but lower time cap and pull ups. My shoulder is still tender and I think doing MU will wreck it
 
5.2.15

WL:

1) Tall Snatch: work to a 3rm - 1X3@95%, 1X3@90%

2) Snatch: work to a 3rm (non-T&G, reset quickly after drop) - 1X3@95%, 1X3@90%

Accessories:

1) 3-Stop Snatch Pull (2 count pause at each position): work to a 3rm (with PERFECT technique) - 1X3@95%, 1X3@90%

2) Snatch Balance: work to a 3rm - 1X3@95%, 1X3@90%



6.2.15

WL:

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) - 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) - 1×3@95%, 1×3@90%

Accessories:

1) Bent Over Rows: work to a 5rm - 1×5@95%, 1×5@90%

2) Push Press - 5×5@90% of Monday's 5rm

Strength

1a) Back Squat - 5×5@90% of Monday's 5rm
1b) Bench Press - 5×5@90% of Monday's 5rm

Cliffs
Endurance is great. Strength hasn't changed much and haven't noticed any real pumps but as I'm lean already vascularity is always prominent so it's nice to walk around veiny ;)

Appetite hasn't leveled off which is good.
 
Awesome notes thus far and thanks for that!
 
Well it was a great training day

AM sessions are now devoted to weakness unilateral strength work and PM in strength (Olympic lifting) and metcon crossfit workout

AM session unilateral training (focus on leg power today)

Work up to 6 RM front squat with 2 second pause at bottom
Worked up to 120kg

EMOM 10 mins
8 weighted step ups (left leg) 60kg
8 weighted step ups (right leg) 60kg

PM session
Clean + front squat + Jerk (75% jerk weight) (1+1+1) ×5 sets at 80kg

Back squat work up to 1RM.
180kg. Fark YES!!!!!!!

METCON 18min cap
For Time:
100 double unders
200m farmers carry 32kg kettlebell each hand
40 kettlebell squats (32kg)
30 toes 2 bar
20 HSPU
10 bar muscle ups

9.40min rx'd

Squats must height is where butt goes below knee line (atg so to speak)

Cliffs
So happy strength is up today. Eating well. Sleeping well. Got my equal back squat PR. Feeling real good.
Been really horny as well. Had so much sex the last few days the poor mrs said no more for a few days she is that sore and bruised.

Into my final week :( very pleased thus far.
I would love to do an oral EP1C cycle with ostar1ne with XI-KT if sponsored ;)
 
Well I can't speak for the sponsorship, but Ep1c, Ostar1ne, and X1 KT is a hell of a combo. I did that stack last Fall.
 
Dma378 said:
Well I can't speak for the sponsorship, but Ep1c, Ostar1ne, and X1 KT is a hell of a combo. I did that stack last Fall.
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Can you post your results? I saw pics and you did a effing sweet job.

I'll attach my food breakdown for today.
Thing is I'm not exactly sure what multiplier to use. You know my activity level (I am a lawyer so it's a desk job) but training is pretty full on.

Thoughts?

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Dma378 said:
Went from 203 lbs. @ around 18%BF to 187 lbs. @ around 10-11%BF in 2 months.

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Nice man.

Any thoughts on the diet I'm running? Adjustments ?
 
Don't see a calories total, but by the macros that's about 2200-2300 right? Low fat, low carb, should keep you lean as hell man.
 
Doing a good job my friend !
 
Bring Me The Horizon - Shadow Moses (Official Vid...: Invalid Link Removed

Best music
 
Epic work so far man! Any wonder as to whats kicked up the Libido?
 
TheMovement said:
Epic work so far man! Any wonder as to whats kicked up the Libido?
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I have been squatting more and that normally riles me up so yeah but that mixed with EP1C has be running rings around pu $$ y
 
Just get me stronger and drop some more bf%
 
Updated pic. Sorry it's a tad small.

Best 1 I could get last night. Plus sitting down too


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It does not look like body fat is a problem for you! looking Ripped Dude!
 
Wanna get leaner and stronger. Suggestions
 
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