Planning, Abbreviating, and Focus

Change
     I started this whole training thing with no plan, and the idea to continually adapt and alter my program as I saw fit. Now, I'm starting to realize that I do need a plan, and I do need a focus in my training. I started doing 5-7 exercises a day, with different rep schemes and rest periods; initially, that was adequate, felt great, and I could handle it.
     Now, I'm not so sure I can continue to handle that with my current life - stress, rest, work, studying ... Priorities that, sometimes unfortunately, do not revolve around and adapt to my training schedule. I would love to get 8-10 hours of sleep a night, but I'm lucky to get 7. Invariably, you are thinking "man, you need to rest more or you gainz will stall and you overtrain and get the beetus." In a way, you're right. But here's the thing: I work variable shifts and I have family obligations. To get more sleep, I would have to sacrifice work or time with family. As I love my family and am the sole breadwinner, that's not going to happen. If something does have to suffer, I'd rather it be my training then my family or my job.
     So, things have to change. I have to pair down my training sessions and focus on what I want to improve. I think this is especially true on my lower body days. These, for some reason, are so much more exhausting - mentally - then my upper body days. And I think that is the key: training can be (is) mentally demanding, not just physically strenuous. Upper body movements are, almost by default, moving less weight over a smaller path then lower body movements. For me, a squat is much more demanding then a floor press, and even a clean and jerk is so much easier then a deadlift, though I'm sure that if I ever get to the point of doing a 300lb+ jerk, that will be pretty daggum mentally demanding as well.
     All that being said, I'm going to be spending time to do at least a little planning of my routine, and abbreviating my raining schedule. This will help me focus on developing what I really need to develop, and maintain my energy levels.

9.16.13 - Training
Jerk - 45lbs x15, 95lbs x5, 115lbs x5, 135lbs x1, x1, x1
Split Clean & Jerk - 135lbs x1, x2, 155lbs x1, 165lbs x0, x0, x0, x0, x0, x0, x0, x0, x0, x1
Power Snatch 45lbs x3, 65lbs x3, 95lbs 5x3
Floor Press 95lbs x3, x6, x15, 105lbs 18
High Pull 105lbs 3x10
Barbell Yoke Carry 105lbs, 3 timed sets of 200' ... but I lost the times.
Reverse Curl 45lbs x40, x20

9.18.13 - Training
Back Squat - Close Stance (12" apart), High Bar
45lbs x15, 95lbs x12, 135lbs x10, 135lbs x15 - really stretched my hamstrings, worked my quads & low back
RDL - 135lbs x10, 155lbs 4x10
Barbell Lunge - 45lbs x12, 65lbs x16, x12, x12
Half One-leg Squat - 12, 10, 10
Overhead Squat - 45lbs x5, x5, x5
Pull-up - 3, 3, 2, 2

9.19.13 - Training

Snatch - 6x3 power 45lbs x3, x3, x3; ohs 45lbs x3, x3, x3; full 45lbs x3, x3, x3, x3; 

- 2nd rep in 2nd set full snatch wasn't a clean rep, nor was 2nd and 3rd rep in set 3

Press - 2RM, 65lbs 5x8

45x2, 55x2, 65x2, 75x2, 85x2, 95x2, 105x2, 115x2, 125x2, x2, 130x2, 135x2,  85x10, x10, x7, x4

- 125 was not comfortable, so I didn't move up to 135 and did 3x2 instead.

- they felt good, so I went for 130x2, which was solid.

- 135 first rep was smooth and slow, 135 second rep stalled about forehead level and took me an extra second to push through it

Row 4x10 115lbs 45x15, 65x10, 85x12, x12, x12, x12

Floor Press 4x10 105lbs 45x15, 95x10, 105x10, x10, x5, x7

Zercher Yoke walk 4x 1min 115lbs 180', 195', 200', 225' (turns every 50'), 60s rest between sets

Reverse Curl x100, 45x50, x25

9.20.13

Deadlift 45x15, 135x3, x3, 155x6, 225x3, 295x8, 305x7

  Rest 5 minutes. 225x10 - lost grip

Front Squat 45x5, x5, x5, 65x3, 95x3, 115x5, x5, x5 

High Pull 65x5

*Called it quits after this. I was tired. *shrug*

Adapt and Adopt

Adapt and Adopt
     I read a lot. I read constantly. Reading is one of my favorite past-times. Am I nerd? Yes. *shrug* I'm ok with that.
     One of my favorite things to read is training-related material - blogs, books, articles, whatever. If I think its crap, I quickly skim over it to see if there might be anything useful, and then move on. If it isn't crap, I read it, decide whether its useful or not for me at this time, and then either save it for later or see how I can implement it in my current training schedule.
     Two things I've been reading lately (among others) is Bryan Mann's "The APRE" e-book and liftbigeatbig.com. I think both are excellent resources, and would recommend you at least checking them out. They might be useful for you now, or perhaps later.
     APRE stands for autoregulatory progressive resistance exercise. Essentially, you pick a weight for a rep max (3, 6, or 10 in the standard protocol), take two sets to warm up to it, perform max reps for a third set, and adjust the weight for the fourth set based on the reps you achieved in the third set. Your next session would then be based on how many reps you achieved on your fourth set. According to (Dr.) Bryan Mann, this is the scientifically-proven fastest way to get stronger/bigger (depending on your reps). Long-term results aren't guaranteed, as eventually this method is unsustainable. But for beginner and intermediate lifters, this method has been proven to provide more strength gains in 6 weeks then linear progression.
     Are there pros and cons to this system? Of course. Are there limitations? Well, yeah. Can you do this forever and eventually become the strongest man (or woman) on the planet? Well... Maybe not.
     Why did I decide to start playing with this style of training? First and foremost, I've gotten ridiculously weak compared to where I was a year ago, and I wasn't that strong to begin with. I'm not patient enough anymore for the super-slow gains of linear progression, even though that system is a very decent way to train. Ideally, I'd like to add 100lbs to my squat and deadlift, and around 50lbs to my floor press and overhead press. I don't think these are unrealistic numbers, as I've achieved them all before. Following a standard linear progression model, these weight increases could take a year or longer to achieve. Is that bad? No. But I'm not patient enough for that.
     Well, why not try a Westside style program? They do maxes every week! Honestly - I don't feel comfortable doing that right now. Is it a bad program? Results don't lie, and its produced some very good powerlifters. But, where I'm at and with my goals, I'm not feeling it.
     APRE lets me progress at what I feel is an appropriate pace. So... I'm using it. Having faith in a program brings you 90% of your results.
     As for liftbigeatbig.com ... A big thing I've taken away from that is I need to train my back more. Hence the high pulls. I tried these before, my form was terrible, and I stopped them. So, I learned how to do them correctly and put them back in. And they were devastating. 3x10 with 60s rest in between them was brutal for what poor shape I'm in now. 4x10 is the goal, as is a massive back. So ... we'll so how they fair.
     All this to the title of this little post: adapt and adopt. Programs (in my opinion) are not these strict things that are set in stone - you MUST do this exercise for this many sets and reps at this exact percentage or you'll over-train or under-train or get AIDS. I understand why a great many people who write programs say "do this and no changes." But ... I can't do that. Maybe that's bad. Next year, I guess we can see whether I was a fool for not doing a program "as written" or whether I was able to get stronger. And who knows - maybe if I could follow a program to the letter, I'd be stronger and healthier. But unless a coach or trainer creates an individual program just for me, I will probably continue to ticker with everything. I'll probably never be happy and always tinker, but ... That's ok.
     For me, this is fun. The tinkering is fun and the training is fun. Maybe I won't make the best gainz out there. But I'll be having fun, and I'm happy, so who's to say I'm doing something wrong? Assuming I don't do something idiotic or set myself up for failure or injury ... In which case, please come tell me! But you better bring a 2x4, 'cause I have a thick skull and don't listen too well...


Two Training Sessions:
9.13.13
Barbell Deadlift 45lbs x15, 135lbs x6, 205lbs x3, 280lbs x3, x8, 245lbs x3, x3, x3
Front Squat 95lbs x8, x8, x8
Barbell Yoke Walk 135lbs, 3 sets of 2 minutes (~200ft/set)

     I haven't deadlifted heavy in about 15 months, so I'm pretty happy about this. 105lbs shy of my 1 rep best. APRE style training for my deadlifts, plus a couple "back off sets." All my reps are paused at the top and reset at the bottom (no bounce!), double overhand hook grip.
     I find that combining deadlifts and front squats are absolutely brutal and seriously drain me. Hence why I do them...
     Barbell Yoke Walk - place a barbell on your back like for a squat. Walk with it like its a yoke. It was so hard to breath. It felt brutal.

9.16.13
Jerk 45lbs x15, 95lbs x5, 115lbs x5, 135lbs x1, x1, x1
Clean and Jerk 135lbs x1, x2, 155lbs x1, 165lbs x1
Power Snatch 45lbs x3, 65lbs x3, 95lbs x3, x3, x3, x3, x3
Floor Press 95lbs x3, x6, x15, 105lbs x18
High Pulls - Clean grip 165lbs x8, Snatch grip 105lbs x10, x10, x10
Barbell Yoke Walk, 105lbs, 3 sets of 200': 1:29, 1:18, 1:20
Reverse Curl 45lbs x40, x20

     Jerk felt slow and heavy, and almost every rep ended in a pressout, so I decided to try to clean and split jerk it. (It was a power clean, not a full clean.) This definitely helped me avoid pressing out. My second set with 135lbs felt awesome, so I was like "oh, I'll go for a second jerk rep!" ... And smacked myself squarely in the chin. This was a very good reminder: get that head out of the way!
     Power snatch pretty par for the course. 95lbs was a lot harder then I expected.
     Floor press in a semi-APRE style (APRE10). Semi because my warm-up sets aren't exactly what they call for... But it worked, felt good. Next week I'll try this same set-up with 115lbs or 120lbs.
     High pulls - the clean grip high pulls were my repeated attempts to clean 165lbs to jerk it. I'd get it up, but I just wasn't getting under it. It definitely was a mental issue... The snatch grip pulls were supposed to be 4x10, but I felt so out of breath and exhausted after 3x10 that I called it quits.
     Barbell Yoke walk: set distance for time, clean and pressing it to my shoulders at the beginning of each set. Next week I'm going to have another go at 135lbs. Turns every 50' - the momentum on the barbell when you turn is probably the hardest part.
     Reverse Curl - par for the course. Added a few more reps; I'm that much closer to 45lbs x100!

Technique - with Personality

Technique - with Personality
     Technique is kind of a big deal when dealing with any multi-joint lift, especially with a barbell. Squat technique, deadlift technique, jerk technique, clean technique, snatch technique... Without good technique, you'll miss lifts and stall out at lighter weights then you are otherwise capable of lifting.
     With that being said, there is a lot of variation in what good technique - or ideal technique - is. To complicate things even more, the biomechanics of each lift for every individual is going to be slightly different. Different coaches recommend different techniques for lifts, and some sports prefer certain variations of certain lifts (e.g. high bar v. low bar squat in olympic and power lifting).
     Recently, I was reading an article about perfecting your jerk technique by Chad Vaughn. Currently (according to the internet) he is ranked number one in the US in the 77kg (170lb) weight class. Now, among the world, the most recent ranking I was able to find was from 2007, where he was ranked 24th. Now exactly gold medal quality, but he still knows a metric ton more then me when it comes to lifting.
      Anyways, his article focused on three jerk technique aspects - widening your grip, whipping your head back, and jerking from a front-squat-rack position instead of a pressing position. Now, I learned to jerk with a narrower grip and to transition from the front-squat-rack position after the clean to a pressing position before (or during) your dip-and-drive. But I figured I'd give it a try. And this is what I found.
     Jerking with my hands wider works OK (I used a thumbs length distance outside the knurling), but I'm much stronger with my hands narrower. Or maybe I just need to get used to it. I got the first two 155lbs jerks no problem, but 3 and 4 were clearly not happening. Now, on the 5th, I had to clean it from the ground (didn't go into a front squat to catch it, just dipped a little), and then I jerked it. Since I had cleaned it, my hands were automatically right at the knurling of my bar, a good two or two and a half inches in on each side. The jerk was smooth and easy, so I decided to stick with a narrower grip for the next two sets, and I hit each one (with a pressout on the last one - a no go in competition, but I'll count it in training for now).
     So here's the question: was the narrower grip better then the wider grip? I don't know. I'll have to experiment with it some more and play with it.
     Whipping the head back was a good cue, and I think it helped me from pressing out in front of me. And its a good cue I get, and keeps me from hitting my chin/nose on the bar.
     Jerking from a front-squat-rack position virtually eliminates my premature press, and focuses me on the hip drive to power the lift. I think that this is a phenomenal jerking position. Here's why I say this: I haven't seriously trained my jerk in a while, but I was able to match a previous personal best (155lbs).
     So: technique with personality. Some of Chad's technique worked great for me, but some of it might not be ideal (for me). Lifting is an individual activity, and there are few hard and fast rules. For instance, a lot of American coaches say "push your knees out" on the squat; the Chinese coaches say "push your knees forward past your toes." Is one a better squatting method? I don't know. I do know the Chinese kill us in weightlifting, so maybe there's something to it. Or maybe its biomechanics and leverages of particular body types that prefers one over the other.
     Experiment. Take what is useful for you, discard what is not. If you stall or have difficulties later, maybe come back and reexamine if what you discarded could help you now. It might not've been good for you where you were initially, but maybe its good for you where you will be in the future.

9.12.13 Training
Jerk - 45lbs x10, 65lbs x10, 95lbs x5, 115lbs x3, 135lbs x1, x1, x1, 155lbs x1, x1, x0, x0, x1 x1, x1
     The goal was 5 near max jerks. I did 3 with 135lbs, but it was stupid easy, so I moved up to 155lbs (my previous best from about 6 months ago). I hit that for two singles, barely missed the third, badly missed the fourth. The fifth attempt with 155lbs I power cleaned it and then jerked it. Jerked the sixth easily, jerked the seventh with a slight pressout at the top.
Snatch 45lbs 5x5 - 60s rest between sets. This was brutal from a cardio standpoint. I really need to start jogging...
Snatch Pull 65lbs x10 ...
     This ended up looking like a barbell swing, and it hurt, so I stopped.
Floor press 65lbs x10, 95lbs x10, x10, x10, x10
     60s rest. Super happy with this, considering I got 10/10/10/5 on Monday.
Reverse Barbell Curl 45lbs x35, x30
     The pump is brutal.

9.10.13 Workout

Training - Lower Body

Back Squat 45lbs x15, 65lbs x10, 95lbs x5, 115lbs x3, 135lbs x3, 135lbs x3, 135lbs x3, 155lbs x3, 185lbs x3, 185lbs x3, 184lbs x3 (rest as needed)

Stiff-legged Deadlift 45lbs x15, 95lbs x10, 135lbs x10, x10, x10, x10 (60s rest)

Barbell Lunge 45lbs x8 (each leg), x8, x8, x8 (60s rest)

Farmer's Carry 25lb bumper plates 180' (~2 minutes), 60s rest, 120' (~1 minute)

Turkish Get up x0 (tried 45lbs bar ... lost it halfway up)

Spread Eagle Sit-up x15

Reverse Crunch x8

Back Squats felt horribly weak today, never really got into the groove. I did an extended over warm up because I could feel it not working. 185lbs was slow and heavy.

Stiff leg deadlifts felt good and crisp, got a little forearm pump. Bumping weight up next week.

Barbell lunge was HARD. 8 reps right leg, 8 reps left leg, 60s rest, repeat. Oy. My right leg is significantly weaker then my left, though it may be more of a balance issue then a strength issue. I'll move up to 65lbs next week, goal is 6x8-12.

Farmer's Carry was supposed to be with 45lbs bumpers, but I just couldn't grip them long enough. So I went with 25s. I'll pinch grip a 25 and a 10 next time. Still, got a sick forearm pump doing these...

Turkish get up I couldn't maintain 45lb barbell overhead. I'll start working with a 25lb kettlebell next.

It was about 90F out and 70% humidity today. I was exhausted and drenched in sweat by the end of this. Whole workout was about 45 minutes, and that was with a 5 minute water break after the Farmer's carries.

Work Capacity, Athletes, and Misconceptions

Powerlifters, Strongmen, Athletes, and Crossfitters
     Today I read something that made me stop and think. A gentleman said on his website that people who train like athletes will "smoke" powerlifters, bodybuilders, and by extension strongmen when it comes to work capacity. I am by nature a Thinker, and this (like most things) made me stop and think. And then I went to make coffee, because thinking is so much better accompanied by a hot (unsweet) beverage.
     I think that this statement makes several assumptions about athletes, work capacity, and weight-training-focused trainees (to include powerlifters, strongmen, and Olympic weightlifting).
      First, it assumes that to "train as an athlete" demands that you train to increase work capacity a la Crossfit.
     Second, it assumes that strength athletes aren't actually athletes OR that they don't have a significant work capacity, especially when compared to true athletes or Crossfit aficionados.
     Thidly, and lastly (because all good things come in threes), how to train like an athlete (which is currently very much in vogue).

Work Capacity
     Dealing with these assumptions in the order I've listed them, the entire idea of work capacity comes up first. According to Greg Glassman, founder of Crossfit, work capacity is increased across broad time and modal domains. However, I have yet to see Glassman specifically define work capacity. Why is that?
     Well, I think it is because work capacity is a nebulous term that is applied to a great many things. If you simply google the term, you'll find Crossfit-related posts and some information from the USDA Forest Service.
     There is a work capacity test for wildland firefighters, in which firefighters have to perform a series of tasks while wearing a pack and then must complete a 3 mile hike in under 45 minutes with a 45lb pack without running or jogging. (There are also several lighter versions of this specific test.)
     Well, what does science have to say about work capacity? Well, what kind of work capacity? Aerobic work capacity? Anaerobic work capacity? Work capacity of synergistic muscle groups? Work capacity as a measured by the anaerobic threshold?
     Hm. Interesting. So someone who "trains like an athlete" will have a greater work capacity then a powerlifter, bodybuilder, or strongman? What about anaerobic work capacity?
     Anaerobic work capacity is the measure of all out work performed for 30 seconds. Work, in the physics sense, is a measurement of force production over distance. I personally think that strongman competitors will win this measurement every time. Pounds is a measurement of force; the stronger someone is, the more work they can perform. If we are limiting our work production to 30 seconds, I think that powerlifters, weightlifters, or strongmen (depending on the movement selected) will be able to move more weight over a given distance then most other athletes, and especially more then most Crossfitters. For instance, moving a maximum weight a maximum distance in the farmer's walk for 30 seconds - you will seriously tell me a Crossfitter will out perform a Strongman-competitor?
    Well, what about aerobic work capacity? I had a very hard time finding "aerobic work capacity" in any literature, so I went with a close runner-up: aerobic capacity. Aerobic capacity is measured during a short, intense interval and looks at how much oxygen your body can consume over a given time. This is more commonly called VO2 max. Out of curiosity, I decided to look up the highest recorded VO2 max. Surprisingly, the top 4 were Norwegian, two of whom were cyclists and the other two were cross country skiers. The highest VO2 maxes were seen in cross country skiers, cyclists, and runners. Which sports typically demand the highest aerobic power output as determined by VO2 max? The 3000 to 5000m run, 800m run and road cycling, followed by boxing and rowing, and soccer and rugby.
     So, when we look at all this, we quickly learn two things:

1.  Crossfit/general athletic training will NOT develop the greatest work capacity. This isn't a hate on Crossfit; it speaks to the fact that work capacity is a vague and undefined term, applicable to a great many things. However, maximum aerobic or anaerobic capacity will not be developed by Crossfit. (Crossfit might help wildland firefighters perform better on THEIR work capacity test, although I think developing a specific training plan would be more beneficial.)
2. Those who have the greatest work capacity (depending on the definition) are a variety of athletes. Which brings us to our next point. 

What is an athlete?
     This is a crucial question if we're going to define how to train like an athlete, but it is also a critical question if we state that people who train like athletes will out perform people who train like powerlifters, strongman, or bodybuilders. According to Merriam-Webster's dictionary, an athlete is someone who is proficient at a sport, although the British definition limits it to those who compete in track and field events.
     Well, that isn't very helpful, is it? As the British definition is very limiting and I'm very long-winded, let's focus more on the "sport proficiency" part of the definition. A proficiency is a skill or competency, and a sport is, according to MW, "an activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment." Interesting.
     So, is powerlifting a sport? Well, it requires physical exertion, skill, and competition. So powerlifters are athletes.
     So, is strongman a sport? Well, it requires physical exertion, skill, and competition. So strongman-competitors are athletes.
     So, is bodybuilding a sport? Well ... I don't really like to think so. But, it DOES require physical exertion, skill, and competition. So ... I guess it actually is. Which means ... Bodybuilders are athletes too!
      All of that to say... Work capacity does not necessarily make you a better athlete (it depends on your sport), and that "athlete" is a very broad category and not limited to, say, football players (a large group of athletes that most people think of when you say "training like an athlete").

What is athleticism?
     I think that what a lot of people mean when they say "training like an athlete" is training for this idea of athleticism. Athleticism can have a variety of definitions, from being able to compete in a sport (which will, again, vary depending on your sport) to being physically strong and well-developed, especially being muscular (http://www.thefreedictionary.com/athleticism).
     Wait. Bodybuilders are athletic? Well... It depends. If bodybuilding is their sport, yes. If bodybuilding allows them to be physically strong and muscular, yes.
     So, what do people really think athleticism is?
     The problem is that people, as a general rule, like to develop these preconceptions that fit in these tiny little boxes. An "athlete" is one who can run a sub-21:00 5k, sprint a 4 second 40, deadlift three times their bodyweight, cut and weave with the best of them, and can dunk a basketball. Or something like that. A lot of people think "training like an athlete" is the same as "training like a high school football player." Well, that would depend on your high school football program.
     But its not. As we've seen with our definition of athletes and sports, there is a huge range of what being an athlete and athleticism can be. In short (too late), I think athleticism means you possess an adequate skill set (such as strength, agility, power, speed, and sport-specific skills) that allows you to be competitive in your chosen sport.

Training like an athlete
     This brings us to our last point: how to train like an athlete. If you remember from what started this whole blog post, the gentleman said that those who train like athletes will out perform the strength-focused subset of the training population. We've already seen how asinine that comment was, although that sentiment is unfortunately very common in the Crossfit world.
     This is possible the easiest, and probably the most deceptive, part of this blog. There is no one way, or best way, to train like an athlete. To train like an athlete, you must know your sport and your position in that sport. A wide receiver (football) is not going to train the same way a center (basketball) or keeper (soccer) or super heavyweight (Olympic weightlifting) or road cyclist will train. Know your sport, know yourself ... and start working from there.
     If you are not actually training for a particular sport, you have the ultimate ability to choose what type of athlete you want to train like. You could pick any sport, from Crossfit Games to World's Strongest Man to football. You could even "taste" a couple different training styles and decide which one you enjoy the most.
     Wait. Enjoy the most? You mean I'm supposed to ENJOY my training? Its not actually some masochistic thing I have to do so I can feel good about those 3 chocolate chip cookies I ate yesterday? Yes, enjoy your training. If you don't enjoy it, why are you doing it? You just want to be healthier? A good (albeit nebulous) goal, but ... Maybe you shouldn't be training like an athlete. Find something you enjoy, something that gets you off your butt and active (or on your butt and active, in the case of cycling and rowing). If you enjoy it, you're more likely to stick with it.

In Conclusion...
     Be very careful about saying one way is THE way, or one set of people can always out perform another set of people, or that your way of training for X is also the best way of training for Y. Will Crossfit make you an elite competitor in powerlifting? Probably not. Can Crossfit make you a healthier powerlifter? Maybe. Will a Crossfitter have a higher work capacity then a strongman or a cyclist? I doubt it, but maybe. Will Crossfit develop the highest work capacities seen in athletics? Most likely not.
     The thing I've always liked about Crossfit, the only thing I've really ever liked about Crossfit, is its willingness to learn from and incorporate multiple training methods into a single system. Too often, runners only run and powerlifters only lift. I have an intense dislike for "either/or" situations, and the idea that I can train several things (like strength and aerobic capacity) concurrently is appealing to me. Is it ideal for gaining strength or increasing aerobic capacity? Probably not. It definitely won't make me the best at either. But, I don't have to be the best at something, and I probably never will be the best at anything (except being me). But, I can always train to be a better me then I was yesterday, or last week, or last month, or last year. I think that should be a goal for everyone to strive for.

Rest, Patience and Sunglasses

Rest, Patience and Sunglasses

Rest and Training Frequency
     So, after Friday, I took the weekend "off" to rest. While I didn't originally plan on taking two rest days in a row like that, that's how it worked out. I worked two 10-hour shifts where I had to do two people's jobs on two of our busiest days, so I was constantly (and almost literally) running around and always on my feet. So I was exhausted and felt run down so ... I took some time off.
     I think a lot of people fall in to one of two categories when it comes to rest days. I'll call one The Zealot and the other I'll call The Cat. There are merits to both approaches, which I'll mention.
     The Zealot is, well, very zealous when it comes to working out and training, and believes the fewer the rest days, the better. To them, it is better to go in the gym to do SOMETHING then to take a day where you don't set foot in the gym. They are much like your very dedicated Crossfitters, who are in "The Box" even on rest days, training on something. They could take the day off from performing a metcon and work on a skill (e.g. handstand push-ups, muscle ups, or ring dips) or strength (1-3 rep training for maximum weight). Perhaps, if they have a very good coach or are themselves very knowledgable, they make take a rest day and make it a dynamic day (a la Westside). For them, a day not training is a day wasted. Not to think this only applies to Crossfitters, bodybuilders, or strength-enthusiasts, there are many runners like this - those that chalk up "junk miles" and "time on their feet," simply to be outside (or inside) running, even if they're running significantly slower then a training or race pace. I was one of these runners, "back in the day." I'd run everyday, even if a run was just a slow, casual run. Jamie Lewis of chaosandpain.blogspot.com is a big advocate of high frequency training, and has said he has, at times, trained I believe over 14 times in a week. A quote from his book Issuance of Insanity (2): "... high frequency is critical for steady progress" (p. 6).
     The Cat is, as the name might imply, a "lazy" person when it comes to the gym. Whereas the Zealot firmly believes that gainz come in the gym, the Cat believes that you must rest to grow. Or perform better, or whatever it is they are training for. I think perhaps one of the most well-known (on the internet at least) strength coaches that is a huge proponent of this approach is Mark Rippetoe, of Starting Strength fame (or infamy, depending on whether you like him or not). Rippetoe and his more devoted adherents can be just as zealous of protecting their rest days as the Zealot. I'm sure there are many others that recommend this approach. (Paul Carter of lift-run-bang.com also recommends a similar approach, although he's not afraid of over-training as Rippetoe is; he merely and firmly believes in the less-is-more philosophy, sometimes called the 80/20 rule or Pareto Principle. If he ever reads this, he might not take too kindly to me classifying him with Rippetoe.)
     Anyways, all that to say... There are definitely pros and cons to more and less rest. Personally, I like training more then three times a week. I also don't enjoy training over six times a week. Perhaps I'll contract AIDS and die because of my mediocrity and my middle-of-the-fence approach, but ... I think not. I think you (in general, and you personally) can make ANYTHING work, and I think you can always find an example of where something worked and another example of where it didn't. Some people love heavy singles and low reps for building strength (e.g. Olympic weightlifters, Brooks Kubik, Jamie Lewis), and some people think "lighter" weight (light being relative and variable) and higher reps are best at building strength (e.g. Ed Coan, Sam Byrd, Paul Carter). They all have been very successful with their own methods of training, so perhaps it really comes down not to what is the BEST or IDEAL training method, but is optimal for you. And to discover that ... You'll just have to go train and see how it goes.

Patience
     Today's (9.9.13) workout was frustrating, but only mildly so. I had thought I was programming light when I decided to do 95lbs on the (overhead) press 5x8, but I found out very quickly I no longer have that strength or endurance. A year and a half ago, after running Jim Wendler's 5/3/1 Boring But Big, I could press 115lbs 5x10 fairly easily. To me, that isn't strong. But, after barely training at all since August 2012, I am far from being able to do that. This once again reinforces that I have to take it slow and that I must be patient. Progress comes in time, but struggling with 95lbs for a couple sets of 5 when the training effect I want requires sets of 8 to 12 isn't going to help.
     Training effect. That is an interesting term I will have to talk about another day. In short: each program, plan, or workout should be designed to have a specific effect. If a program calls for you to perform sets of  8 to 12, the desired effect is considerably different than sets of 3. If you need to perform 8 to 12 repetitions of an activity, but can only perform 3 o 5, then you are out of the "zone" of training that was originally planned (there are a lot of fancy terms for these zones, but that's another day). I wasn't going to able to achieve the desired training effect with 95lbs. And as frustrating as lowering the weight is for me, in the long run it will be much better for me to follow my plan and not let ego dictate my lifts or my program.

Sunglasses
     I train outside in my backyard, on our porch. Its a nice setup - no frills, not that fancy. I have a barbell, ~500lbs of plates (mix of iron and 160lbs bumpers), and squat stands. I realized today, in the 90F heat, one of the best things about working out outside: wearing sunglasses. *shrug* I find pleasure in the little things in life. I think we all should.

Here's my workouts from Friday and today (Monday).

Friday and Monday:

9.6.13 - worked out at The Rush. I quickly realized that I a) love my home gym, b) hate their gym bars, and c) am much more focused training at home. No gyms for me, unless absolutely necessary.

• Front Barbell Squat:
  • 45 lb x 5 reps (+37 pts)
  • 45 lb x 5 reps (+37 pts)
  • 45 lb x 5 reps (+37 pts)
• Hang Power Clean:
  • 45 lb x 5 reps (+27 pts)
  • 45 lb x 5 reps (+27 pts)
  • 45 lb x 5 reps (+27 pts)
• Jerk:
  • 45 lb x 5 reps (+27 pts)
  • 45 lb x 5 reps (+27 pts)
  • 45 lb x 5 reps (+27 pts)
• Clean and Jerk:
  • 65 lb x 5 reps (+67 pts)
  • 85 lb x 5 reps (+76 pts)
  • 105 lb x 5 reps (+87 pts)
  • 135 lb x 2 reps (+72 pts)
  • 135 lb x 2 reps (+72 pts)
  • 135 lb x 2 reps (+72 pts)
  • 135 lb x 2 reps (+72 pts)
  • 135 lb x 2 reps (+72 pts)
  • Bloodied my shin and the stupid gym bar. That thing is so sharp you could shave with it!
• Other Weightlifting:
• 2.5 lb x 100 reps (+19 pts)
• Doing some personal training instruction for a lovely young lady who is ridiculously weak and tight (no offense meant). Mostly we worked on body awareness and some stretching-type activities (good mornings, split squats. presses, snatch grip presses, kettlebell squats, and wall balls). Tried to keep it fun.
• 9.9.13 - back in the backyard. Yay! 
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 15 reps (+61 pts)
    • 65 lb x 10 reps (+66 pts)
    • 95 lb x 6 reps (+73 pts)
    • 95 lb x 6 reps (+73 pts)
    • 95 lb x 3 reps (+55 pts)
    • 65 lb x 8 reps (+64 pts)
    • 65 lb x 8 reps (+64 pts)
    • 60s rest between sets. Was supposed to do 95lbs 5x8, but 8 just was not going to happen... Last two sets switched to 65lbs... Even that was hard to get 8! I is weak sauce... :( And! Holy sugar honey iced tea batman - the pump was insane!
  • Bent Over Barbell Row:
    • 45 lb x 15 reps (+25 pts)
    • 65 lb x 12 reps (+28 pts)
    • 65 lb x 12 reps (+28 pts)
    • 65 lb x 12 reps (+28 pts)
    • 65 lb x 12 reps (+28 pts)
    • 65 lb x 12 reps (+28 pts)
    • After my disastrous weight selection with the press, I went light and safe with the row... Felt like kiddy rows. Upping weight next time! Although my biceps got and maintained a little pump on these still...
  • Barbell Floor Press:
    • 45 lb x 15 reps (+33 pts)
    • 65 lb x 10 reps (+36 pts)
    • 95 lb x 10 reps (+44 pts)
    • 95 lb x 10 reps (+44 pts)
    • 95 lb x 10 reps (+44 pts)
    • 95 lb x 10 reps (+44 pts)
    • 95 lb x 5 reps (+37 pts)
    • 60s strict rest between sets. Last set I failed on 6th rep. Felt hard but good. Staying here until I get 5x10 w/ 95lbs.
  • Full Zercher:
    • 95 lb x 1 reps (+31 pts)
    • 145 lb x 1 reps (+43 pts)
    • 145 lb x 1 reps (+43 pts)
    • 60s rest. Deadlift to squat to zercher position. Held for time 95lbs x60s. 145lbs x45s. 145lbs x60s. These are exhausting.
  • Reverse Barbell Curl:
    • 45 lb x 25 reps (+18 pts)
    • 45 lb x 25 reps (+18 pts)
    • Pronated curls with barbell hurt my wrist, so I do (thumbless) reverse curls. Mostly for bicep/brachioradialis health - I have tendonitis issues in my right elbow as soon as I start doing any pressing, and the curls help. 60s rest.

Realizing Limitations

Realizing Limitations
One thing I'm being forced to realize in programming for myself and in selection of my weights, is that I am not a super-human (yet). This is frustrating and humbling. My original goals of strength + metcon workouts back to back, every day, 5-6 days a week might be a goal I should strive for, but implementing that as reality in my current state is unrealistic and a tad arrogant.

Today I successfully combined a strength + metcon training session, but in doing so I had to scale back both of them. Could I have snatched and clean & jerked more? Yes. Would I still have been able to do the metcon? No. Could I have done a "harder" metcon? Yes, but not after a strength training session.

Rich Froning, Dan Bailey, or Mark Bledsoe might be able to train three times a day and combine some serious strength training with some serious metconning, but I, sadly, cannot. I have to realize that and be realistic about expectations I can put on my body, taking into consideration: 1) my current state of training, 2) work demands, and 3) family demands. If I were more "in shape," worked less, and was willing to spend more time away from my family, then perhaps I could indeed push myself similar to elite athletes. Perhaps even if I just worked less and was in better shape, I could still increase my training demands without sacrificing family life (Rich Froning seems to do this just fine).

But ... I'm not an elite athlete, and I cannot think of myself that way when I program my training sessions.

Today's workout is a case in point: Originally, I wanted to train strength 10x3 with snatches and 10x2 with power clean and jerks, followed by my metcon triad with 30 reps of each using 135lbs. I quickly realized 135lbs was way too much, so I decided on 95lbs. As I was power clean and jerking, I quickly realized that push pressing/jerking 95lbs for 30 reps was beyond my strength-stamina conditioning, even if my heart and lungs could keep up with it.

So I cut the reps in half. And, as you can see, I couldn't even do straight sets of 15 reps all the across.

As I continue to learn my limitations, I can build a strength and conditioning base, and then I can expand my limitations to do then what I can't do now. But if I constantly am over-reaching I will end up exhausted, injured, frustrated, and disillusioned. I might even blame it on "metcons don't work for me," or "I can't train that way without X or Y." But the cold hard reality is that I am an average human with a small base of strength and conditioning.

Enter Baby-steps
This is, in CrossFit terms, called scaling. I like baby-steps. It makes me think of a hilarious movie called What About Bob? (1999) with Bill Murray, but it also very easily illustrates my idea. Small goals, achieved over time, will result in larger goals being achieved.

To say I want to lose 20lbs is a big goal, and one that won't happen overnight. If every time I get on the scale and get depressed that I haven't lost 20lbs yet, is that realistic? Or even helpful? No. Losing 20lbs is a great goal, but its a big goal for me - right up there with squatting 315lbs, or snatching 135lbs. Every time I squat I cannot expect to squat 315lbs and become frustrated or disappointed. That's unrealistic.

More realistic is to say "hey, I'm going to lose 1lb this week." At the end of the week - did you? Didn't you? If not, you reasses: ask, why not? Maybe you ate too many Snickers, or the night before you weighed yourself you went to Olive Garden and ate a bowl of salad, a basket of breadsticks, the entire chicken alfredo entree, and then had some tiramisu afterwards.

Setting small goals lets you build the psychology of success. You lose that pound, or add 5lbs to your squat, and it reinforces that you CAN do whatever you set out to do. If I'm 225lbs, and next week I'm 224lbs, and the week after that I'm 223lbs, am I failing at my quest for a leaner, healthier self? Not at all. But if I want to lose 10lbs this week and half-starve myself, and then after the week is over I binge on pasta and bread and gain 12lbs, what have I accomplished? Nothing.

All this rambling to say: Baby-steps are sustainable and reinforce good (or appropriate) behavior. Big goals are good to have, but set small, short-term, attainable goals for yourself. My ultimate goal is to perform my triad (I'm naming it "Blazin" in honor of my good friend in the USMC who's won 5 purple hearts and is currently in the hospital) with 135lbs and 30 reps of each. My baby step goals: 15 straight reps of each at 95lbs, 30 straight reps at 95lbs, 30 straight reps at 115lbs, and finally 30 straight reps at 135lbs. To accomplish this could take me a year, two years, or even longer.

For me, I have to break things into bite-size chunks. And speaking of bite-size ... Its time to eat! But first, here's today's annotated training session:

9.4.13

Today's workout was fairly barebones - snatch, (power) clean and jerk, and then a triad: front squat, push press, romanian deadlift (RDL).

The Workout

Warm-up:
Overhead Squat: 45lbs 3x5
     - this is essentially part of my snatch warm up. My snatching weakness is catching it in a full squat. I have very poor strength in the bottom of the overhead squat position. You could say my whole snatch is weak (you'd be right), but I can power snatch usually about twice what I can full snatch simply because I can't come out of the bottom.
    - the first set felt hard, heavy, and uncomfortable. Sets 2 and 3 were easy, smooth, and very groovy.

Power Snatch 45lbs 3x5
     - part 2 of my warm-up.

Strength:
Snatch: 45lbs x3, 65lbs x3, 3, 2, 3
     - Second rep of second set with 65lbs was crap. First rep third set with 65lbs was crap, and I lost the third rep in the bottom. My catch form was way off - feet too wide, knees caved in - and I dropped the bar in front of me.  Set 4 with 65lbs was iffy all around - not crisp technique, a lot of wobble in the bottom position. I called it after that set due to form breaking down.

Power Clean and Jerk: 65lbs x2, 2, 95lbs x2, 2, 115lbs x2, 2
     - Might not be getting full hip extension with 115lbs.
     - Power clean (instead of full clean) so my legs can get a break.
     - 115lbs felt heavy. Form was OK (minus potentially not fully extending my hip), but after set 2 with 115lbs I felt it'd be best to not increase weight or continue my sets as my form breaking down was likely.

Metcon:
Front squat, Push Press/Jerk, RDL - 15 reps of each with 95lbs, for time.
Reps: 10, 5 / 10, 5 / 15
Time: 4:07:39
     - Originally I had thought of doing 30 reps of each with 95lbs, but then I realized there was no way I could push press/jerk that without slowing the metcon too much. Front squat and push press were broken into 2 sets (10 and 5), more due to aerobic limitations and not strength limitations.