Squats and Bench

Squats:

45x5, 95x5, 135x5, 155x3, 185x3, 225x2, 235x3x5 (just below parallel), 185x3x5 (butt touch calves)

Bench: 95x5, 135x10, 155x5, 185x3, 195x2, 205 x 3 x 5 without a spotter.

Sore Shoulders

• 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets --------- 140, 150
• Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3 ---------- 150 (I need to do some heavy DLs soon)
• Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2 ------------ 160, 170, 185, 200
• Press - 5 x 3 ---------- 125 (really weak and sore)

I have some pretty sore shoulders. I am not too sure why , but I sure did feel weak today.

Rest Day

Rest Day. My shoulders are sore for some reason. I drank A LOT of egg nog...I suck at diets.

FS and Cleans

• Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets -------- 130, 140
• Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2 -------- 80, 90, 95
• Push press - 75% x 5 x 5 --------- 135
• Front Squats - 70% --------- 170

The front squats felt good, so did the cleans. The weight on the snatch balance was easy, but my balance was off. It didn't feel heavy overhead I just felt off a little. The push press was really easy.

I haven't had time the past two days for metcons. I need to make up for it tomorrow.

Ran out of time

Today was a busy day. I didn't have enough time to finish the whole WOD because I went down to check out my gym and then I had the evening classes. I got through most of it, but not all of it. I also wanted to do a metcon.

• Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets --------- 90 & 95 lbs
• Jerk - 70% x 3 x 2; 75% x 3 x 3 ---------- 145 & 155 lbs
• Clean pull - 90% x 7 x 4 -------- Didn't get to this one
• Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2 ---------175, 190, 205, 215 lbs
• V-ups - 3 x 15

My left knee has been hurting. I know it is not something new because it has been nagging me for about 2 years, but it has just been nagging me a lot more lately. I was able to squat pretty good today though.

The gym is looking pretty awesome.

Diane again

I wanted to do today's Catalyst WOD, but I didn't have enough time and blake brought one of his coworkers down to the gym to try out CrossFit. He is a fit guy and has messed around with circuit type strength training.

We did Diane today.

21, 15, 9

Deadlift 225

Handstand Pushups

Time - 5:26 PR (old time was 5:55)

I'll do today's Catalyst WOD on Monday and play catch up this week.

Tinkering with my diet

So far I am at 1900 calories for the day and that is with the 6 cups of milk. I have dinner and then a before bed meal still.

I have already done a bunch of hypertrophic bench press today:

135 x 10

155 x 10

165 x 3 x 10

When I go back to the gym I will do today's Catalyst WOD and a mini metcon if I have time.

Today's Nutrition log

• Snatch - 75% x 2, 80% x 1 x 4 ------- 110 & 115
• Snatch pull off riser - 85% x 4 x 5 --------- 125
• Snatch push press - 87% x 4 x 2, 87% x 3 x 2 --------- 130 (painful but not hard)
• Back squat - 87% x 3 x 5 ---------- 250 modified to a 3x3 it felt really heavy and my left knee was having some weird pains
• Weighted sit-up - 3 x 10 -------- 45