New Beginnings

My wife just gave birth on the 14th.

 It was quite an ordeal as it was done by cesarean with some additional complications.

After a stressful period I got sick as well, but am back on top and am ready to train again.

Couple of things I want to keep in mind

 1) MWOD every day
 2) Train twice a week. More if I can bear it.
3) Stick to a certain (simple) schedule. Since I have 2 bumper plates and a decent bar. I intend to keep focusing on increasing my proficiency in the quick lifts and get some basic strength back.

All pressing will be military pressing. Here's what I did yesterday:

MWOD warm-up Power Clean +Front Squat + Power Jerk:
40kg x 1 + 3 + 3
45kg x 1 + 3 + 3
50kg x 1 + 3 + 3
50kg felt a bit shaky, but I think I will quickly master it, providing some time for neural adaptation.

Military Press:
40kg x 1
30kg x 3 x 2
30kg x 2 x 1

This was day one. Day two will be full Snatch singles or doubles.Followed by Front Squat for 3 x 10.

GOMAD Day 8

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 94kg x 5,5,5
3 min rest intervals

Military Press:

43kg x 5,5,5

GOMAD Day 6

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 90kg x 5,5,5
3 min rest intervals

Military Press:
42kgx 5, 5, 5

Gomad Day 4

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 86kg x 5,5,5
3 min rest intervals

Military Press:
40kg x 5,5,5

Power Clean:
50kg x 3
56kg x 3 reps x 5 sets

20 rep squats Day 2

Back Squats:

30kg x 5
50kg x 5
80kg x 20

Bent-Over Row 50kg x 14
Barbell Military Press w/ 40kg x 8
Pull-up x 7
Dips x 5

1RM Military Press Testing

I decided to test my 1RM in the Barbell Military Press,
as with my newly acquired squat rack I don't have to clean the
weight every time before being able to military press it.

Barbell Military Press:

30kg x 5
40kg x 5
3 minutes rest
50kg x 3

DC Training Day 2

Dips w/ 10kg:
[6 reps
10RP
3 reps
10RP
1 rep]

Pull-ups w/ 10kg:
[4 reps
10 seconds RP
2 reps
10 seconds RP
1 rep]

Military Press w/ 40kg Barbell:
[6 reps
10RP
2 reps
10RP
]

ETK Power Snatches + PTP Day 13

[Power Snatches w/ 56kg x 10+ 1F
1 minute rest]

Deadlift:

108kg x 5
3 minutes rest
98kg x 5

Barbell Military Press:

42kg x 5
3 minutes rest
38kg x 5

Deadlift + Barbell Military Press Day 12

Deadlift:

106kg x 5
3 minutes rest
96kg x 5

Barbell Military Press:

40kg x 5
3 minutes rest
36kg x 5

PTP + ETK Power Snatches + Clubbells Day 10

Power Snatch w/ 30kg x 1


[Power Snatch w/ 54kg x 1 x 7
1 minute rest]

[Power Snatch w/ 54kg x 1 x 8
30 seconds rest]

Deadlift:

116kg x 4 (due to weak grip, need to work on supporting grip strength)
3 minutes rest
106kg x 5 (RPE: 9, residual hamstring fatigue)

Barbell Military Press:
50kg x 4
3 minutes rest
46kg x 5

NOTES:
-Will start new PTP cycle for Military Press and Deadlift this week.

PTP + Clubbells Day 9

Barbell Military Press:

48kg x 4
3 minutes rest
44kg x 5

2 8kg Clubbells:

2x10 Arm casts
2x8 Mills

NOTES:
- I did not deadlift because I was pretty sore after Sunday's breathing ladders.
This tells me that I'll have to add in more swing volume to up my GPP.

NEW GOALS:
Because I am embarking on an rather lengthy and possibly grueling expedition in slightly less
that a year's time, I am forcing myself to work some more on my strength endurance:

-100 pushups in 2 minutes
-20 pullups w/ 10kg
-1-33-1 Breathing ladder w/32kg

Strength goals
-Power Snatch 90kg
-Military Press 90kg
-Deadlift 210kg (= +/- 3xBW)
-Squat 140kg

Grip:
-Close COC no 2
-Inch Dumbell replica lift w/ 100lbs.

PTP + Breathing Ladders + Clubbells Day 8

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

Deadlift:
70kg x 1
114kg x 5
3 minutes rest
104kg x 5

Barbell Military Press:
46kg x 5
3 minutes rest
42kg x 5

Breathing Ladders:
Pyramid: 1-15-1: Swings w/ 32kg all to head-height or above.
Total Time: +/- 48 mins.

NOTES:
-The deadlifts felt harder today: RPE: 8
-Military Press has been feeling surprisingly smooth lately. I especially liked
that the movement seems more efficient. As I result sticking points aren't as pronounced. My body seems to allow the movement more readily and I seem to have a solid base to press from.
I am pretty sure this has something to do with my recent clubbell use.
-Breathing ladders, as noted in the article:

"Record the time for each effort because then, when an effort is repeated one might learn – all other parameters being equal – whether oxygen efficiency has improved or not. The longer it takes, the more time was spent breathing, which results from better breath-control and that discipline bought longer rest periods. Apart from training the aerobic system in a gym setting, Breathing Ladders teach breath and mind control. The perfect combination of movement/load/reps will keep the athlete in the zone where total panic is a single mistake away and Zen-like calm is the prize for those who can reach it."

And in the original article, Rob Lawrence, concludes with this simple truth:
"I recommend this technique highly for instructors, or for anyone who needs to develop serious physical and mental endurance."

I will keep the breathing ladders a regular fixture in my training program from now, occasionally changing the movements to prevent adaptation.

PTP + Clubbells Day 6

Deadlift:
70kg x 5
110kg x 5
3 minutes rest
100kg x 5

Barbell Military Press:
42kg x 5
3 minutes rest
38kg x 5

8kg Clubbells:

Arm Cast (1 rep) + 3 Torch Press (L&R)

2x
[8 Mills (L&R)
1 minute rest]

NOTES:
-RPE Deadlifts: 6

PTP + Crossfit Day 4

Deadlift:

70kg x 5
106kg x 5
3 minutes rest
96kg x 5

Military Press:

38kg x 5
3 minutes rest
32kg x 5

NOTES:

-Decided to skip the WOD as I was tired today.

PTP + Crossfit Day 3

Deadlift:

104kg x 5
3 minutes rest
94kg x 5

Barbell Military Press:

36kg x 5
3 minutes rest
32kg x 5

Modified 'Helen':

3x
[200 rope jumps
32kg swings x 21
12 pull-ups]

Time: 13:19 mins.

PTP + Crossfit Day 1

Deadlift:

70kg x 5
3 minutes rest
90kg x 3 (normal grip)
3 minutes rest
100kg x 7 (mixed grip, grip limiting factor)
3 minutes rest
90kg x 5

BB Military Press:

34kg x 5
30kg x 5

Crossfit WOD:

Fran:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (used 65 lbs instead)
Pull-ups

Deadlifts/MP and Crossfit

Deadlift:

50kg x 5
70kg x 5
90kg x 2 (grip was very weak at this point)
70kg x 8 (same here)

Barbell MP:

40kg x 5
32kg x 10

NOTES:
-Just came back from a long layoff. Jet lag doesn't seem to be 'over' just yet
and the past week's workout seem to have left me with some residual soreness
that still has to subside completely.

THE PLAN:
-Getting back in shape and smashing my previous deadlift PR by the end of June/beginning of July.
HOW? PTP deadlift and MP, followed by standard crossfit wod's. This should :

1. Up my GPP, which must is horrendous.
2. Allow me to gain strength at the same time.

Both should help eachother and hopefully I'll be able to crack that 400 (177kg) pound deadlift soon.

Meet Day

Deadlift:

2x
[4x62kg
10 seconds rest]

3x92kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x138kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (Fail, got it up to hip level, but my grip started slipping, should have
used chalk at that time)
10 minutes rest
1x162kg (Fail with straps, CNS fatigue)

Felt like getting a PR in another lift so continued with:

Barbell Military Press:
50kg x 3
3 minutes rest
56kg x 1 (PR)
4 minutes rest
60kg x 1 (PR)
5 minutes rest
64kg x 1 (F)
4 minutes rest
62kg x 1 (F)

Good mornings:
70kg x 5
1 minute rest
70kg x (1,2,3)

Weighted Pull-ups:
32kg x 1 (easy, chest touched bar)
4 minutes rest
40kg x 1 (chin barely cleared bar, will get it next time)

NOTES:
-Am curious to see if I can up my Barbell MP up to the point where I can clean and press 70kg before the 15th of September.
-Will make sure to get 170kg in the deadlift before then too. Not a problem.