Why not.

As in why not do everything.
Bench 3x5 @190#
Squat 6x2 @ 275#
Dead lift 405# x1
Hang Power Clean 5x4 @ 135#

Energy was low as I didn't have breakfast, not for lack of trying. But I made up for it at lunch with some Smash Burger Paleo-ish Smash Hash.

Ive been tracking food on My Fitness Pal lately.  Its decent, although I'm not a huge fan of it not counting strength as burning calories...  Tracks my macros either way.

Gettin it in On-the-Job

This last three days were LONG!  It was my last cycle before taking leave in Georgia.  On the last day I spent a little time in the gym. (we have one in the area where we work)

Granted, lifting heavy things while having less than 10 hrs sleep over three nights isnt the most productive thing in the world, neither is not doing shit in the gym for three days.

Worked up to heavy singles on deadlift at 385#.  After that I threw 115# and the bar and did sets of 5 on strict press until it became impossible (with pullups x 3 in between), the did sets of 5 push-press.  Really trying to get my overhead strength way up.  Finished up trying out the Klokov Press with an empty bar for a couple reps...That one could get ugly down the road, its brutal!

Klokov press is essentially a wide snatch-grip, behind the neck, strict press, or SGBTNSP if you're an acronym loving crossfitter.  It was made popular by the Russian weightlifting phenom/psychopath for which it is named.

Here is a video of the beast from Lift-Run-Bang doing it at 185# for 9 reps.

In other news, Kill Cliff hit a deal with GNC, that means you can get that shizz anywhere soon!

Georgia on My Mind

So in about a week, I'll be hopping on a plane to GA and visiting family for about 10 days, including a trip to Water World, and hopefully, Falcons Training Camp.  Otherwise this has been a fairly normal off cycle.

I made an attempt to hit up my (sort-of) college gym, unfortunately they wont let you in if your not registered for classes.  So I turned around and headed to Midtown Sports and Wellness for a little workout:

Back Squat 3x5 @ 250#
Press 3x5 @ 120#
Seated Dumbell Press 2x5 @ 50# each

First time ever doing dumbell presses but I think I need to incorporate more overhead shoulder stuff, seeing as how its my weakest point.

BTW, that was yesterday.

Today was spent at the base gym for deadlifts (only place I can use chalk...).  So today's workout went a little like this:

Deadlift 5-5-5 (315#-335#-335#)
Bench Press 3x5 @ 185#

I didn't feel very sore.  This may be due to the fact my Kill Cliff came in a couple days ago and I've been drinking the shit out of it.

If you've never heard of (or tried) Kill Cliff its the first "recovery drink" on the market. (that's not a protein shake) It is very refreshing and the ingredients have anti-inflammatory properties as well as some other benefits.  Its also not LOADED WITH CRAP like Red Bull, Monster and the ton of other gut bombs available in your local truck stop.

I drink the hell out of it regardless of the fact I can only get it online for now.  If you want to try it, click on any where in this post that says Kill Cliff and order a case, you WONT be disappointed.

Monday 8-15-11 I'm Back

This will be the first post of my new training log.  I have an old log on the CF Message Boards, however, I would rather run over here in case I say anything that might offend the "thought police" of another message board.  If they block me there I kinda get screwed.

Anyway my interests in training include S&C Programs, Powerlifting, Strongman elements, Olympic Lifting, and all around CrossFitting.  I started working with barbells only 6 months ago and the change has been fairly dramatic.  So far I've lost 30 pounds and added muscle, I look better and feel better than I have in years. 

I'm always looking for new and used equipment so If you have any Pull up rigs, bumper plates, Oly Bars, stone molds etc, etc...let me know.

I had a week off of from training so I could take my kid down to Disneyland and Hollywood, which he thoroughly enjoyed.  Before that I had not taken and entire week off in 6 months.  I felt like a lazy bastard!  I did get to throw down on some In-n-Out Burger, which if you've never had, well, I HIGHLY recommend you try.  I got back into the gym today and thought...what the hell...lets do a 1RM deadlift(DL). (favorite lift BTW)

If you follow Greyskull LP, you'll note that they do not program Power Cleans into their training, unless you use them to warm-up to deadlifting, so I tried this.  First I warmed up with some air squats and "squat tests", a little mobility work on my hip flexors, some dynamic stretching.  Then it went something like this...

2 pullups
45# (the bar) 2x5 Power Clean (PC)
115# 1x5 PC
135# 2x5 PC
225# 1x3 DL
315# 1x2 DL
405# 1x1 DL

Each set had a couple pullups in between for good measure, then I knocked out a couple sets of pullups before heading out to the track/FB field....for a little conditioning:

Warm-up 400m run
Workout - 10x100m sprint (approx) Done on the "flag" football field, goalpost to goalpost, which is around 100m.  I didn't time it or rest for a specific amount of time, the purpose was mainly to begin acclimating myself to high altitiude. (We're about a mile up)  I need to prep to run in my PT test in about a month and passing out from lack of oxygen won't really cut it.  Expect to see a lot more sprinting in the next month or so.