Single Reps Program + Grip conditioning

Power Clean:

30kg x 1
50kg x 1
70kg x 1

Deadlift w/ Overhand grip:

90kg x 3
110kg x 1

Deadlift w/ mixed grip:

120kg x 3 sets x 1 reps (1 minute rest between sets)

Followed by:

4 sets of
[Bench Press 70kg x 3, 2, 2, 2
One arm swings x 24kg x 10/10
12kg Holle it up DB Deadlift x 5/5
30 seconds rest]

NOTES:
- Will be adding Single Reps Program as a prep for the deadlift competition coming in 3 weeks.
-I think I'll slowly start adding weight to the Holle it Up DB, although I couldn't get unbroken reps on my last sets of deadlifts with them.
- Felt good after this workout. Tired, but good. Need to get myself in better shape cardio-wise.
Will be doing this workout twice a week.
-A friend brought over CoC Grippers yesterday. I could easily close the Trainer and # 1. The Heavy Grips 200 seems just a bit harder. Am thinking about getting the #2 and # 2.5 soon.

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)

Gymnastics + Deadlift

10x
[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

5x5x100kg Deadlift

Crossfit - Attempt # 3

3x
[Deadlift 80kg x 5
Burpees (with pushups) x 10]

Time: 5min33sec

NOTES:
- This workout was inspired by the 2008 Crossfit Games.
I should have done 5 rounds, but I am quite out of shape lately and WILL make
the full 5 rounds next time I attempt this workout.

Virtual Meet Powerlifting Day

Back Squat:

46kg x 4
46kg x 4
66kg x 3
82kg x 2
90kg x 1
94kg x 1
100kg x 1 (I)
102kg x 1 Fail (II)
102kg x 1 Fail (III)

Bench Press:

30kg x 4
30kg x 4
46kg x 3
56kg x 2
60kg x 1
66kg x 1
68kg x 1 (I)
72kg x 1 (II)
76kg x 1 Fail (III)

Deadlift:

66kg x 4
66kg x 4
96kg x 3
120kg x 2
128kg x 1
136kg x 1
142kg x 1 (I)
150kg x 1 (II)
154kg x 1 (III)

NOTES:
-Footage will be available in about 1-2 weeks on virtualmeet.net
-BW= 71.4 kg
-My nervous system is exhausted. Quite tired. Used Scott Sonnon's Kettlebell Foundation Warm-up and Compensatory Cool down before and after my performance.
I highly recommend this DVD set for increasing your mobility and release any tightness in the (sometimes improperly) used muscles in kettlebell lifting and weightlifting in general as well. This DVD is worth it's weight in gold for the detailed technique break down for kettebell lifting, add a detailed explanation (not just the how, but the why) to that and you've got yourself a must have series.

Maximum Effort Day Week 1

Max Bench:

Bar x 5
30kg x 5
40kg x 5
50kg x 3
2 minutes rest
56kg x 3
3 minutes rest
60kg x 1
66kg x 1
4 minutes rest
70kg x 1 (PR)
4 minutes rest
72kg x 1 (PR)

Max Deadlift:

66kg x 4
10 seconds rest
66kg x 4
10 seconds rest
96kg x 3
30 seconds rest
120kg x 2
60 seconds rest
128kg x 1
120 seconds rest
136kg x 1
240 seconds rest
142kg x 1 (felt slow coming off the floor, but solid)

NOTES:
-Felt a bit weak today, decided to get buy a bathroom scale. Weighed in at precisely 71kg. Will keep weighing myself in the morning every day. I know that my normal weight is supposed to be between 73-74kg, so I need to eat a bit more.
-Plan to keep this hybrid plan going and will incorporate other max effort movements to instead of the regular deadlift (standing on blocks, good mornings, ...)

Crossfit Workout # 1

5 rounds for time of :
Deadlift 185 pounds 15 reps / 10 Handstand push-ups

Did 3 rounds, used 70kg. Did Elevated pushups instead of HSPU's

NOTES:
-Time: 11:37
-Pretty tired. Will need some time to adjust to this regime.
-Decided to start Crossfit to elicit the 'broad adaptational response'
as I have 6 weeks left prior to the competition in April. I will be tired
a lot, but will make sure to create a buffer to allow my body some super compensation
after this effort and thus be 'ready' when competition time rolls around.

'300'

'300' (slightly modified) for time:

25 pull-ups
50 deadlifts w/ 60kg
50 pushups
50 burpees
50 floor wipers w/ 40kg
1 clean + 25 presses (L&R) (broken, alternating L & R)

Time: 30 mins

Next time, I will get it down to 25 minutes.

Back to Crossfit

Decided to get back to the roots. It's time for me to get in descent shape.
I built my strength base, now it's time to see how that base is going to widen
once I am my 3 energy pathways are up to snuff.
Here's what I did today:

3 rounds for time:

Deadlift 90kg x 15 reps
HSPU x 10 reps

Time: 12:00 minutes

DC Training Day 3

Deadlift:

70kg x 5
90kg x 3

110kg x 10
10RP
110kg x 3
10RP
110kg x 2

Pistols w/ 16kg:

[7 reps
10RP
6 reps
10RP
5 reps]

Dips w/ 10kg:

[9 reps
10RP
3 reps
10RP
2 reps]

Pull-up w/ 10kg:
[6 reps
10RP
2 reps
10RP
1 rep]

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.

Deadlift Meet Day

Last time to deadlift heavy before my stay in Canada. Better make it a good one. It was :-)

Me and a weightlifting buddy used the Charles Poliquin warm-upprotocol to make sure to get the most out of this meet.

Here's what I did:

2x
[4x62kg
10 seconds rest]
3x102kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x136kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (PR)
4 minutes rest
1x172kg (PR)

NOTES:
-We used paralletes to rest the bar on so we could loop the kettlebell (32kg) around the center of the bar, using a towel as a wedge between the bar and the kettlebell.
We stood on 2 10kg rubber plates, which leaves us about 1-2" higher than an official height deadlift. (bar is 20cm from floor)
-Chalk proved to be very useful for maintaining a good grip. First time I used chalk and I liked it. Got the idea from Anthony DiLuglio's Minute of Strength newsletter.

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.

PTP Deadlift Day 8, ETK MP/PU Day 6

Deadlift Warm-up

Deadlift:
128kg x 5
124kg x 5

[MP w/ 28kg x (1,2,3)x3
PU w/ 20kg x (1,2,3)x3
2 minutes rest]

PTP Deadlift Day 7, ETK MP/PU Day 5

Deadlift Warm-up

Deadlift:
126kg x 5
122kg x 5

[MP w/ 28kg x (1,2,3)x2
PU w/ 20kg x (1,2,3)x2
2 minutes rest]

PTP Deadlift Day 6, ETK MP/PU Day 4

Deadlift Warm-up

Deadlift:
124kg x 5
120kg x 5

[MP w/ 28kg x (1,2,3)x4
PU w/ 20kg x (1,2,3)x4
2 minutes rest]

PTP Deadlift Day 5, ETK MP/PU Day 3

Deadlift Warm-up

Deadlift:
122kg x 5
118kg x 5

[MP w/ 28kg x (1,2,3)x1
PU w/ 28kg x (1,2,3)x1
2 minutes rest]

NOTES:
-Tired, just did 2 consecutive days of H2H juggling.

PTP Deadlift Day 4, ETK MP/PU Day

Deadlift warm-up

Deadlift:
120kg x 5
116kg x 5

[MP w/ 28kg x (1,2,3) + (1,2)
PU w/ 20kg x (1,2,3) + (1,2)
2 minutes rest]

EDT Deadlift , MP/PU

Deadlift from 2" blocks:

62kg x 5
82kg x 4
102kg x 3
122kg x 2
3 minutes rest
[134kg x 1 x 15
1 minute rest]

[MP w/ 28kg x 2 x 8
PU w/ 16kg x 3 x 8
30 seconds rest]

EDT Deadlift, BOR, MP/PU Day I

Deadlift from 2" blocks:

62kg x 3
82kg x 3
102kg x 2
2 minutes rest
122kg x 1
3 minutes rest
[142kg x 1 x 2
1 minute rest]

[132kg x 1 x 15
1 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)
2 minutes rest]

[MP w/ 26kg x (1,2,3)x5
PU w/ 16kg x (1,2,3)x5
2 minutes rest]