Stuffedsuperdud's Zombie Survival Training

Been there done that

Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Mon Nov 26, 2012 1:42 am

11/25/2012
Strength
Was supposed to be:
ATG Squat:
Steel 2-1: 60 reps at 275lb
By far the hardest day in the cycle.

Instead, I passed out and nearly threw up after:
10+10+5+5+1 = 31

Turns out I didn't actually have a few protein shakes I thought I had and was basically training fasted. Oops. This has never happened before... Will recuperate and try again either tomorrow or Tuesday.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Tue Nov 27, 2012 1:15 am

11/26/2012
Strength

Snatch:
Warmup:
40kgx3 50x2 60x2 65x1 70x1
Work:
75x1, 75 miss
80x1
84x1 <=PR (left elbow not 100% locked smoothly, maaaaaybe would have been called for press-out in competition)

C&J:
Warmup:
60kgx3 70x2 80x2
Work:
90x1
95x1
100x1
105x0 PR attempt, missed the jerk. Mental failure all the way as the 100 went up easily enough

Overall, any PR day is a good day.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Mon Dec 03, 2012 1:52 am

12/1/2012
Strength

Snatch: Up to 75kgx1 with lots of high-pulls mixed in to really work on getting rid of that hip bang.
Clean and jerk: Up to 95kgx1, same idea.
I'm finding the bang to mostly happen on snatch, which leads me to believe that it is a mental issue, probably a fear of not being able to successfully put the bar overhead, as cleaning is much more forgiving than snatching.

12/2/2012
Strength

Almost didn't lift because I am so sore from yesterday high volume Oly, but manned up at the last minute.

ATG squat:
Steel 2-1: 275lb for 10 + 5 + 8 + 7 + 5 + 7 + 8 + 10 = 60 reps.
CRAZY CRAZY. I failed on this last week by accidentally training fasted. Did it right this time by timing it with a high-carb weekend. Still felt real bad in the middle, after 30 or so, but pushed on. No idea what kind of adaptation I am supposed to pick up from this, so call this faith in Steel, I guess. Whatever, it's done.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Tue Dec 04, 2012 1:45 am

12/3/2012
Strength

Felt like crap after yesterday's 60-rep squat-a-thon but went to the gym anyway hoping to get the blood going and seeing what happens. Decided to snatch only and save the heavier work (C&J) for yesterday.

Snatch:
40kgx3 felt heavy hahaha. Wanted to bitch out. Then someone saw me doing Oly and asked if I CrossFitted. Reminded me that the top CF studs can snatch 120kg or so at 85kg bodyweight so I manned up a bit. Fuck those guys.

50kgx2
60kgx2
70kgx1
75kgx1
80kg miss back
80kgx1
85kgx1 <= PR
87kgx1 <= PR
LOLOLOLOLOL and I almost bitched out today?
90kg missed 2x

3kg PR while feeling like shit? I'll take it.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Thu Dec 06, 2012 2:50 am

12/5/2012
Strength

So there ARE days where when you feel bad you lift bad. Heh....
Clean and jerk up to 95kgx1. Missed this 2x, mostly a mental failure + a bit of dehydration and low blood sugar. Got the 95% lift and left it at that.

ATG squat
Steel 2-2:
335lbx2x6 with 1 second pauses. Not a total dead stop, but not as much stretch reflex either.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Sat Dec 08, 2012 8:09 pm

12/8/2012
Strength

Today was supposed to be a competition but my registration fell through so I had a simulated day at the gym with my lifting partner with competition rules and me following myself with two minute rests.

Snatch:
Warmups: 40kgx3, 50kgx3, 60kgx3, 65kgx2
Lifts:
75kg
80kg miss back
85kg
2/3
Since it wasn't a real meet, I went ahead and attempted 90kg twice. First one was RIGHT THERE but ended up an inch forward of the correct position behind my ears and I lost it in front. Second shot at it and I threw it behind me.

Clean and jerk:
Warmups: 50kgx3, 65kgx2, 75kgx2, 85kgx1
Lifts:
92kg
97kg
102kg => PR
3/3
Again, since this wasn't a real meet, I pressed on.
107kg missed the jerk
107kg => PR

I will take it.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Sun Dec 09, 2012 9:50 pm

12/9/2012
Strength

No pulls after yesterdays bonanza.
So......
"Squat and leave!"
-Steel

ATG squat
Steel 3-1
295lbx8x5
Grease that groove, baby.

Then I left to go eat. Hahahaha.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Mon Dec 17, 2012 1:47 am

12/16/2012
Strength

Training this week was a complete wash due to work issues. Finally caught a break today and got some work in.

Press:
Steel 5-2
Today was the test day. I definitely didn't do the program correctly (dragging a 5 week program into 3 months and probably overestimating my 1RM) so I didn't know what to expect. Ended up with

95lbx5
115x4
135x3
145x1
155x1
165x1
175x1
180 miss 2x

Disappointing, as 180 was the 1RM I had been doing the program with, and was hoping to hit 190x1, but between not really doing the program, the inconsistency in training these last few weeks, and the constant tendonitis/impingement in the right rotator cuff I guess I couldn't really ask for much more. We'll see if 190 can't happen after a 2nd try at this.

ATG squat:
Steel 3-2
340x2x6 all easy, no grinding. The improvements are noticeable already
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Tue Jan 01, 2013 2:11 am

12/31/2012
Year in review
I don't make much of these Happy New Year events because it's just an arbitrary marker of time, but since the Earth has made a full spin around the sun since I started keeping a log here, I figure some minor acknowledgement of that is useful.

Strength:
I PR'ed in snatch and clean and jerk.
Snatch: 74kg => 87kg
C&J: 98kg => 107kg
I also competed in my first USAW event during the summer and had a really good time, even if my lifts themselves were lame (80/88 that's right I am snatching 1kg short of my best C&J that day).
This is nowhere near the 120/150 that I highly unrealistically set for myself. Some people my size have done it, but they either were extremely talented with great fast-twitch genes or came from a sport that emphasizes explosive strength, like football or gymnastics. I am in neither camp. Almost all of this is due to an improvement in technique and speed; my raw strength gains were a disappointment as detailed below.

I was unfortunately hampered by bad programming on the part of both myself and my coach and mental failures, which were all my fault. I couldn't get over some limiting beliefs about how much work a healthy human male can do, and programmed too lightly on the raw strength stuff. I was also a bit lost after mostly ending GSLP. To rub ti in, I had a series of personal and professional setbacks that hurt my ability to get the training in. As a result, my raw strength barely changed as measured by squat/bench/deadlift/OHP. In fact my bench regressed severely due to lack of training and shoulder issues, and now I cannot even hold my own against gym bros in that lift, though that's really the only concern there. I switched to Steel's high-volume stuff starting this fall, but haven't had enough time to figure out if it's working or not.

Conditioning
This.....ugh. My coach is my lifting coach and doesn't pay much mind to my anaerobic side so I have to do that on my own.....which I didn't. Why? I always felt kind of tired after lifting and bitched out. I didn't think it was a huge problem since I'm still muscular and actually a bit leaner since the beginning of the year (lost about 10lbs but didn't hurt the lifts), but I tried to go jogging recently and discovered that while some people, e.g. fighters, CF'ers, military, etc. have iron lungs, mine are made of cream cheese and denial. This has to change. I'm going to try to step it up to a minimum 3x a week, hitting the barbell complexes, sled, and Greyskull favorites, and seeing how that goes.

So there you have it. Some PR's in 2012 but mostly stagnation and slight regression due to limiting beliefs and iffy plan of attack. Going to keep the good, change what didn't work / what I didn't work on, and make the next 365 days as productive as possible.
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Re: Stuffedsuperdud's Zombie Survival Training

Postby stuffedsuperdud » Sat Jan 05, 2013 10:40 pm

1/5/2013
Back after 3 week layoff where I had no access to a gym. Kept it light.

Snatch (Felt clumsy):
40kgx3, 50x3, 60x2, 70x2, 75x2

ATG squat:
315x2x5, as per Steel's recommendation for coming back from involuntary layoff.
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