Thursday, March 15, 2012

Hump day review

     Hey people, back again. Back for another ramble, back for another training session, and back to see you smiling online faces... I think I see you out there.

Yesterday's Training:

Squat 1 x 5
Worked up to a set of 225

     This week is all about relative intensity. Since I'm severly low-balling my 1RM I'm staying around the 85%+ range. I'll hit one more set of 5 on Friday... then the real test begins. The first week of the Base Mesocycle! I'll let you know how that will all work out. Post any questions, comments and burpees below... and BECOME UNBREAKABLE!!!

Verizon 4G LTE - Weightlifter from Revolution Pictures on Vimeo.


Tuesday, March 13, 2012

12.3, squatting and DOMS

     Good morning people. I hope you didn't miss me too much, it was a busy weekend and start of the week. However, this doesn't mean I haven't been getting some great training sessions in. So much so that I... am... sore! Let's see what we got.

Saturday's Training:


     It wasn't supposed to be off, but decided I really needed it.  After 5 days of taxing the hell out of my lower extremities I needed the moments off, especially if I wanted to tackle Open WOD 12.3.

Sunday's Training:

Open WOD 12.3
18 min AMRAP
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to Bar
Results - 6 + 23

     Sitting here now, my triceps are screaming! Not only that, but my shoulders and lats are a bit sore... but not as bad as the triceps. Delayed Onset Muscle Soreness, is going to be the word of the day.

Monday's Training:

Back Squat
215# 2 x 2
     Not too bad, and most of the week will be like this. "Relatively" heavy with low volume. Next day of training is Wednesday, and I can wait untill then! Post any question, comments or concerns below... and BECOME UNBREAKABLE!!!

OLY // SNATCH from NVR STOP on Vimeo.


Saturday, March 10, 2012

More than squatting too

     Hey people. I would have had a juicy ramble for you yesterday, however I got caught up in morning meetings at work. And when high ranking people talking about themselves... they talk a lot. Me? I just squat a lot. Here's what's been happening the last two days.

Thursday's Training:

Lunges 3 x 8
1st set - 135#
2nd set - 145#
3rd set - 155#

Split Jerk Racks (work to a heavy single)
- 135#
- 165#
- 195#
- 215#
- 235#
- 255#

     How a the split jerk rack work is this: The loaded bar is high up on the squat cage. You then get under the bar in a receiving split jerk position (arms fully locked). Then from there you stand  up. It work on recovering the weight from a split jerk, especially when your deficient there (like me).

Friday's Training:

Good Morning (work to heavy single)
- 95# 2 x 3
- 135# x 3
- 165# x 2
- 185# x 1 (add belt)
- 205# x1
- 225# x 1
- 235# x 1

     I have a good video of this attempt, and I'm pretty sure I got my torso parallel. It just goes to show how much stronger my lower back is than my legs. Oh well.

     So I still have one more day of training today. Yes, the Russians have me going 6 days a week this time around. However, next week is only 3. The problem is, this is just the intro week... then things get really crazy! Post any questions, comments and burpees below... and BECOME UNBREAKABLE!!!


Thursday, March 8, 2012

3 in a row

     Good morning everyone. No need to say good morning to my glutes/hamstrings... they've been awake and moving for the past 3 days. It's the price we must pay. Anywho, here's what happened:

Yesterday's Training:


165#  3 x 8
185#  x 5
195#  2 x 2
225#  x 1

     Actually, I did this wrong. I was supposed to do a different rep scheme. Not by much, but at least I had the weights correct. If you've been paying attention... that's 3 straight days of squatting. Now I get to follow this with 3 straight days of lunges (awesome). Stay tuned... and BECOME UNBREAKABLE

CrossFit Generation - Open - 12.2 from CrossFit Generation on Vimeo.


Wednesday, March 7, 2012

Ivan Drago

     Hey again folks. Still getting into the intro here on my Russian-powered squat program. Odd, now all I want to do is walk around and tell people, "I will break you." Just like Ivan Drago from Rocky IV... I guess it's working. My un-insprining squat numbers aside... here's what we had yesterday.

Back Squat

155# 3 x 8
165# x 5
185# 2 x 2
195# x 1

     Yes, exact same as yesterday. The difference is I'm going into the squat session already nice and sore. However, I think because of my level of soreness my technique was a little more dialed in today. A similar squat prescription, but now we're going to bump up the weight. Stay tuned for tomorrow.

     Post any thoughts, questions, comments, burpees, shouts-out or etc. below. Harness your power, be strong... and BECOME UNBREAKABLE!

Greatest Training Motivation - Rocky VI Montage! from heppsanhometraining on Vimeo.


Tuesday, March 6, 2012

Day 1

      Squatting... it does the body good. Howdy folks! As promised, here is my journey through Somolov, with a little bit of yesterday's nastiness. I'll be doing the exact same thing today, the only difference... I squatted yesterday.

Back Squat
(Weight[lbs] sets x reps)

155# 3 x 8
165# x 5
185# 2 x 2
195# x 1

Standing Press
95# 2 x 5
115# 2 x 2
#135 2 x 1

     Technically the 2 sets of 135 singles is a PR, as that is my 1 RM. I'll probably be going back and forth between a push and pull movement. That is until I reach the point that all I have energy for is squatting.

     Post thought, comments, questions, and burpees below... and BECOME UNBREAKABLE!

CrossFit 858: Opens 12.2 from Sean Horton on Vimeo.


Monday, March 5, 2012


     Hey people. It's time to get back into the rambling. What better way to do that to put some crazy challenge in front of me... right? Well, let the Russian inside of me roar, we're about to go squatting!

     For the next few weeks, or 13, I'll be giving the Smolov Squat Program a go. What is this? Well it's the Russian version of Squat Hell, and not for the faint of heart (perfect for a Froshinator). Let me give you an idea on what is about to happen.

     Basically it starts with a 4 week "base-cycle". This will be preparing my body for upper levels of volume and intensity. You think a 5 x 5 is bad? How about a 4 x 9 at 70% of your 1 RM? That not bad enough? Then try to follow that up with 5 x 7 at 80%. Now we're talking! The 4 week gut check finishes with finding a new 1RM. Many brave soles that have attempted this walked away with a 50lb+ squat PR... and that's just 4 weeks in!

     After thrashing the body, it's time for some much needed physical and mental recovery. Thus, enters a 2 week switching period, focusing on speed, speed and more speed! Verture down Westside Barbell way and work on some Dynamic Effect lifts, Box Jumps and above Max Negative Squats (just the eccentric portion). These 2 weeks are not programmed, it's up to the lifter to make this happen.

     Now the final stage begins. Using your new found 1 RM you will keep the percentage very high in the "Intense Phase", lasting another 4 weeks.  Gone are the days of super crazy volume, like sets up 7 and 9. But say hello to an intensity like Chuck Norris' stare. You will eventually work toward 5 sets of 5 using 95% of your new 1RM! Can someone say, "&$^^%$*(%"?!... that's what I thought.

     Again, some poeple have walked off with a 100lb jump in their squats, and even a hefty increase in their Deadlift (without pulling once in 13 weeks).  I'll try to add in some upper body variation throughout the program, but looking through reviews many have dropped it all together, saving their engery for under the bar. Another to get ready for is eating, eating, eating. It will become my new chore. It won't be Paleo... but it will be calories. It's time to move some weight!

     So there you have it. Some craziness is in my near future. I'll be trying to ramble each day, so I can let you know of my training and progress. Feel free to offer words of encouragement, post questions/comments, or anything else you can think of. Lastly, today is my 1 year anniversay to my lovely wife. It was a great year (sans the 6 months deployed), and I can't wait for many more.

     Just Squat, hold the burpees... and BECOME UNBREAKABLE!

Daily Training - Test Week Jan 2012 from Santa Cruz Strength on Vimeo.