Triumphalis & XI-KT recomp greatness

I have been having some great sleep. upwards of 8 hours now. XI-KT has kicked in fully. vascular on application also
 
14.6.14

Strength:
worked up to 2RM power clean at 90% 1rm (100kg)
got 2@ 90kg, touch and go style.

WOD:
AMRAP 5mins
3 power clean 80kg
4 front squat 80kg
5 over the bar burpees

rest 1 min

AMRAP 5 min
9 HR push up
12 24" box jumps
24 double unders

got 5 rounds of each in each 5 minute block.

was pretty gassed especially from the power cleans. Lower back was feeling pretty jacked at this time especially power cleans and front squat doubled up in a metcon



15.6.14

Strength
back squat
1x5 @ 60% 102kg
1x5 @ 65% 111kg
2x5 @ 70% 120kg

Front squat
1x5 60% 72kg
1x5 70% 84kg
1x5 75% 90kg
1x5 80% 96kg

You wanna squat more weight, start front squatting more. Outlaw style!!!

Metcon:
20min cap
Complete for time:

3RFT -
8 chest to bar
50 Double unders

then ---> 500m row

3RFT
6 Chest to Bar
40 double unders

Time: 9:15min RX'd

pretty smashed as the legs get slightly jelly from the squats.

Talk about pump. after the row my arms were swelling and the veins were ridiculous.

Supps:

pre workout - 2 scoop super pump max
1 scoop caff free focus XT
1 norco
2 amentomax

daily supps
9g fish oil
4 caps am / 4 caps pm Cycle assist

3 caps triumph daily (45mg)
1.5ml XI-KT pre bed
2 caps ON melatonin
1 cap erase pro (new)

fark my sleep is deep.

Bit of lethargy is kicking in so I'm trying to work out how to combat that without relying on a test base.

starting to really sculpt the lower abs although whilst I like the recomp effects, I really want my strength to press on. thoughts of what to add to really kick strength up and keep super dry/dry out even more?
 
16.6.14

study all day and couldn't get to the gym so went out to the shed and did a 15min AMRAP

5 push ups
10 air squats
20 DU's

got 18 rounds + 15 reps


17.6.14

second last exam today

training
5x2 power clean 90% 2 RM of blocks (2" below knee)
80kg

split jerk
from rack 80% 2RM
5x2 x 70kg

front squat
5 x 60kg
5 x 75kg
5 x 85kg
2 x 5 x 95kg

WOD
for time (20min cap)
10 ... 1 70kg power clean
1 ... 10 HSPU

14.50min
 
been dosing at 45mg ED
8 caps split cycle assist ED

getting some serious back pumps tonight during power cleans. fark me!!! almost debilitating.

aside from that I'm smashing this ish'.
 
Another pr.

5 RM front squat 110kg

worked up to 210kg deadlift

5x2 2 count pause power clean 80%
5x2 x 75kg
 
cliffs

few pimples have come up. I'm talking maybe a handful. no oily skin.

vary vascular. strength is great. continuing to hit some PRs in the higher rep ranges (3 - 5 RM range). This is especially good because that will allow me to increase my work capacity at higher weights.

Endurance is great. no other noticeable issues other than some of those pumps yesterday.
 
EBF_2356 said:
cliffs

few pimples have come up. I'm talking maybe a handful. no oily skin.

vary vascular. strength is great. continuing to hit some PRs in the higher rep ranges (3 - 5 RM range). This is especially good because that will allow me to increase my work capacity at higher weights.

Endurance is great. no other noticeable issues other than some of those pumps yesterday.
Click to expand...

I've noticed a few pimples as well... Rarely do I get any, and if so 1 is a lot but since about wk 2 on xi-kt its been like 1-2/week or so. No oily skin either.
 
booneman77 said:
I've noticed a few pimples as well... Rarely do I get any, and if so 1 is a lot but since about wk 2 on xi-kt its been like 1-2/week or so. No oily skin either.
Click to expand...

It's pretty damn good man!!!
I'll PM you later need to ask a favor from you.
 
It's been pretty good J!
thanks for stopping by ?
 
I'm upping to 60 on Saturday and 2 ml XI -KT. let's really shred this ish up and get some strength going. I want more PRs
 
Good job, good log! I'm running XI-KT in a few weeks. Very interested in your experience with it! Thanks!
 
Tbol said:
Good job, good log! I'm running XI-KT in a few weeks. Very interested in your experience with it! Thanks!
Click to expand...

It's pretty good sir!

my supra has decreased I.e. love handles are almost none existent.
lower abs are through. vascular as all hell.

Lukef2000 said:
I'm in Chris will have to catch up later.
Click to expand...

Cheers broski!!!
 
so far so good.

I worked out why my back was getting jacked. It's not cause of the cramping but because I have some tight tissue and from all the squats, I have been going into constant flexion and extension.

Going to work to free up my hips and TFL first then work on lower back. been doing the deep couch stretch and it has been helping today.

I'm starting a new program courtesy of @Invalid Link Removed.

Still oly lifting and I will use mainsite Metcons from outlaw crossfit but this oly template is based around the RTS approach.

Strength has been great. Friday's WOD was great.
Worked up to a hang snatch of 75kg.

WOD (25min cap)
4RFT
10 power snatch 45kg
15 burpees
20 24" box jumps
25 9kg wall balls 10ft target.

time:17.50min RX'd.

not great but I did just finish my last exam and was pretty tired so the RPE was about 9.

everything is going to plan. still leaning out. Lower ab veins, chest veins, back veins, upper quad and VMO veins and a few calf/shin veins. My arms are always roadmaps so that's no anything new for me.

cycle assist is treating me very well... whilst I won't be too gross, my urine is pretty clear and has been for this whole cycle. very very pleased. I'm happy to say that triumphalis is a very mild and safe option thus far.

Whilst i havent had any "off the scale" gains in strength, it is doing well at preserving muscle and helping with strength-endurance.

This new programming is going to be very tough. I'm reading the program now and it looks pretty gnarly. if anyone wants any info send me a PM and i'll send out some links for you all.
 
Invalid Link Removed

Started pretty light with the squats for my Day 1. I wanted to gauge the program before going balls to the wall first up.

As you can see, my snatch weight and overhead weight is PISS Poor! My aim is to snatch 85kg by the end of this program... 12 weeks. We shall see.

Trying to sort my lower back out. Really starting to annoy me. It's a tightness issue so I know that I gotta work out my hips and my TFL a lot.

Everything else is going well. Felt strong throughout the WOD.

45mg tri/1.5ml XI-KT

(1 serve) 2 scoops Amino-IV intra workout

Preworkout - back to superpump max with 1 scoop focus xt caff free and 1 norcodrene.

my urine is still almost clear as I commented earlier today. Very happy with everything. Weigh in tomorrow morning. We shall see.
 
up 2.5kg (5.5lbs)
probably just glycogen. had a decent carb dinner last night after that session.

discontinuing triumphalis now.
will continue with XI-KT at 1.5ml

need to prep pct as I go away soon.

sitting at 9.9%.
stoked I made it.
 
EBF_2356 said:
up 2.5kg (5.5lbs) probably just glycogen. had a decent carb dinner last night after that session. discontinuing triumphalis now. will continue with XI-KT at 1.5ml need to prep pct as I go away soon.
Click to expand...
nice log so far, just went to a cross fit tournament is fort myers Florida to support a friend and his gym. Have to give you credit man. Over head squatting 225 pounds for reps blew my mind when I saw it.
 
BlumpkinKing said:
nice log so far, just went to a cross fit tournament is fort myers Florida to support a friend and his gym. Have to give you credit man. Over head squatting 225 pounds for reps blew my mind when I saw it.
Click to expand...

I OHS 180lbs for reps. I'll be at 225 OHS soon.

Thanks for joining bud.
 
Wrivest said:
180 OHS is still pretty beast! I'm at 155 and it KILLS my shoulders!!!!!
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It's a stabilizer issue then for the shoulder.

I'm back to the drawing board with snatch technique because I'm not using the triple extension at the hip to get the bar overhead and it's causing lower back tightness.

I'm stacking 60% 1rm to get technique and cues right
 
BlumpkinKing said:
good sh1t, I attempted my first over head squat tonight at the end of my leg session. 135 for 2 lol . Stuff is hard . Mad props
Click to expand...

Haha I did the same thing one time awhile back. Finished a set of OHP and was feeling bold so I decided to try it. Got like 1-1/2 and was like "ya I'm gonna hurt myself here". Did a couple sets with just the bar and then went home to repair my ego.
 
booneman77 said:
Haha I did the same thing one time awhile back. Finished a set of OHP and was feeling bold so I decided to try it. Got like 1-1/2 and was like "ya I'm gonna hurt myself here". Did a couple sets with just the bar and then went home to repair my ego.
Click to expand...

It can seriously dent your ego because it's a super demanding movement.
 
EBF_2356 said:
It can seriously dent your ego because it's a super demanding movement.
Click to expand...

That's for sure. And its one of those exercises that there;s just no way to possibly "cheat" without straight up injuring yourself. Its pretty humbling for sure.
 
I'll get my 135lb OHS just for sh!ts and gigs to show you :-)
 
OP- how is this cycle treating you? I'm thinking of running the exact same compounds, except running the xi-kt before cycle to kick start, since I just got off pct on a previous cycle over a month ago
 
First day without ANY back tightness. mobility is working well.

squatted today
snatch and snatch variations
clean and jerks.

8 caps cycle assist. such a quality product mw1

1.5ml XI-KT about to be applied.

feeling leaner by the day.
 
Another day without back pain
worked up to 3 RM hang clean 90kg

WOD (20min) for time
30/25/20/15/10/5
wall balls

after every set of wall balls do 5 power cleans at 70kg.

8 mins flat RX'd
 
No pain again . feeling really good.

28.6.14

power cleans off blocks (just below knee)
5x2 75kg

front squats
60kg x 3
70kg x 3
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1-------> new PR by 10kg


WOD - Fran
21/15/9
45kg thruster
pull ups

3.51min RX'd
 
Nice Fran time! (Beat me by 40sec....dam!!)
How the clean off blocks feel? It's a lil weird at first, but it helps.
Congrats on the PR too! Good shît!!
 
Wrivest said:
Nice Fran time! (Beat me by 40sec....dam!!)
How the clean off blocks feel? It's a lil weird at first, but it helps.
Congrats on the PR too! Good shît!!
Click to expand...

they felt good. working on triple extension and hip drive. blocks work well for that.

was very happy with that.
 
30.6.14

WL:

1) Clean & Jerk: 2rm - 1x1@95% (75kg) 1x1@90% (68kg)

2) Jerk from blocks: 5 singles @ 100% of 2rm C&J + 5-10#
75kg

Strength:

1) BTN Push Press Clean Grip: 2rm - 1x2@95% (65kg), 1x2@90% (60kg)

2) Good Mornings: 5rm - 1x5@95% (65kg), 1x5@90%(60kg)
 
1.7.14

Strength / Skills
12 Mins EMOM of:
-3x Push press* 45kg
-5x Box jumps* 24"
-7x Push ups (HR)


Metcon*(Time)
Complete 1 round of:
-500m Row
-100x Squats
-400m Row
-70x push press* Bar
-300m Row
-40x Pull ups
-200m Row
-20x Burpees

time 17.30min RX'd

pretty smashed today
 
I sit in the top 2 for our box. it's our coach then me in terms of strength and times
 
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