Posted by: stevecaddy on: Monday March 15, 2010
Warm-up
1,000m Row
25 Perfect form air squat
5 Box squats to bench (technique only)
3 x 5 Back squat @ 45, 55, 60 kg
Workout
3 x 3 Back squat @ 65, 75, 82.5 kg
Food
Posted by: stevecaddy on: Sunday March 14, 2010
Bench press:
3 x 3 @ 50, 55, 57.5 kg
Deadlift:
3 x 3 @ 80, 90, 97.5 kg
+
2 x 3 Tuck lever pulls
2 x 10 Cauldron twists
Strict pull-up play
Posted by: stevecaddy on: Friday March 12, 2010
3 x 3 @ 35, 40, 45 kg
+
2 x 8 Seated row
2 x 8 Seated DB press
2 x 10 Straight leg raises
…and friends.
Posted by: stevecaddy on: Tuesday March 9, 2010
Warm-up with jump rope, lunges, air squats, handstand practice and stretching.
Workout
3 x 5 Back squat @ 65, 75, 77.5 kg
3 x 12 Bench step-ups e.s. @ 40 kg (2x 20 kg DBs)
3 x 3 Pistols (no weight)
2 x 5 Turkish get-ups @ 20 kg DB
3 x 12 Side bends e.s. @ 20 kg DB
Notes
There’s a pleasant kind of fatigue that goes along with all this and there’s basically zero mental overhead to the program, which is exactly what I need right now.
Food
Posted by: stevecaddy on: Monday March 8, 2010
What’s all this about?
So, with the race behind me I’ve decided to finally spend some time addressing the shortcomings in my strength foundation… properly this time. I’m going to spend at least 12-16 weeks on a variation of the Westside Barbellprogram, primarily for the same reason Red is on Starting Strength: because it works, but also because Brother Pete has had some good progress on it so I have access to his experience tweaking the program for a very similar set of genes. ;)
Beyond that, the plan is to spend the winter focussed on athletic strength with the Coach Rut’s ME Black Box template. With the aim being to come out the other side capable of doing most of the CrossFit benchmark workouts as prescribed at semi-respectable times (i.e. no 10 minute plus PR Frans ;).
Food will be standard low-carb paleo fare because it’s friggin’ easy and simple and I feel and recover great on it. No GOMAD, no massive overfeeding, and we’ll see how it goes.
This is a fix I’ve been meaning to make for a long time now and the 10 week dedication (ha!) to cycling pre-Otway has given me enough of a break from the CF cycle to be able to come to strength work with the patience it requires.
Given that I won’t be doing a lot of racing over the winter time I’ll just cross my fingers and wing bike-fitness on the back of GPP. The other thing I forgot to mention though is that I won’t be doing the “standard” bodybuilder thing of actively avoiding oxidative pathway work. If the opportunity to ride – long or short – comes up, I’ll take it.
Posted by: stevecaddy on: Monday March 8, 2010
Workout
3 x 5 Bench press @ 30, 35, 35 kg
3 x 8 DB flies @ 10 kg
3 x 12 DB rows @ 15 kg
SS/w
3 x 12 Triceps cable pull-downs @ 88 (somethings)
50 CF sit-ups
Notes
Wow. Bench, tri pull-downs and flies. This is a different world. Weight on the bench sounded modest but felt right. I think I’ve done bench press maybe … three times in my life. Should be interesting to see progress on this one.
Food
Posted by: stevecaddy on: Sunday March 7, 2010
Workout
3 x 5 Deadlift @ 70, 80, 90 kg
3 x 12 Knees to elbows
3 x 12 Good mornings @ 20 kg BB
20 KB chops e.s. @ 16 kg KB
1:00 Plank
Food
Posted by: stevecaddy on: Saturday March 6, 2010
Workout
5 Presses @ 30 kg
5 Presses @ 35 kg
5 Presses @ 40 kg
3 x 3 Ring pull-ups (strict)
3 x 3 Ring dips (strict)
Notes
Oh boy: I. Am. Weak.
Gotta start somewhere!
Food
Posted by: stevecaddy on: Friday March 5, 2010
And by “rest” I mean working 8–11 (am/pm).
Ouch.
Food
