Power Cleans break more than PR

(I broke a 2.5lb plate on my 2nd rep at 200 in the Power Cleans, I upped it to 205 and hit it for 3 without a problem)

Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
135x5------------80x5-----------95x5
195x3-----------115x3---------135x3
255x2-----------150x2---------170x2
Work set
280x5-----------172x4---------200x3
280x5-----------172x4---------200x3
280x4-----------172x3---------200x3
------------------------------200x2
------------------------------205x3
I am very happy I hit 280 for 14 today. It was much easier to lift than on Monday. Ben says my squat depth is "night and day" from the last time I hit 280. I am very happy with my flexibility improvements and strength improvements. Happy enough that things might change come Monday. This is my 6th week of SS, I weighed in at 195lbs today. I will outline my plan of attack on Friday.

Meatball!!!!!

(Am I really a meatball for doing 8 weeks of SS?)

Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
135x5------------80x5-----------95x5
195x3-----------115x3---------135x3
255x2-----------145x2---------170x2
Work set
275x5-----------170x5---------195x3
275x5-----------170x4---------195x3
275x5-----------170x4---------195x3
------------------------------195x3
------------------------------195x3
It is weird that the lift I had the least interest in improving is the one that is improving the easiest. My power clean is going to hit my goal of 205 very soon. I wish my bench press and strict press increased as easily! I will be back up to 280 on Monday with my squat, my depth and strength has made great gains after scaling back 10 percent. I am very happy with this.

So I did not GOMAD for the past two days because of one of life's curveballs and I weighted in at 187lbs today. That is down a lot from my previous GOMAD weight of 192lbs. I predict that when I am done this SS program and I get back to CrossFit, with a more strict zone, I will cut back to my previous weight of 175 ish in no time. I could be wrong but lets spare the debate and wait three weeks when it all goes down.

Focus, Focus, Focus

Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
120x5-----------75x5-----------85x5
175x3-----------110x3---------125x3
235x2-----------140x2---------165x2
Work set
265x5-----------167x5---------190x3
265x5-----------167x5---------190x3
265x5-----------167x4---------190x3
------------------------------190x3
------------------------------190x3

The more I focus on my lifts the better I get. It really helps to have Ben, Jeremy and Brad watch me and pick up on my errors. Thanks guys. It is a good feeling to not only see the progression in the weight, but the technique, at every session. Although I am looking forward to getting back into the CrossFit WOD's, I'm having a good time with these lifts.

Attainable Goals

(From the Archives - picture taken December 12th 2005. I thought Brad would like this - he brought up, the other day, how we hung out 3 years a go before we really met and became friends a few years later. This is the night he is talking about - I must of been having too much fun because I didn't remember what he was talking about until I found the picture - it must of been before he came out of his shell.)
Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
120x5-----------75x5-----------80x5
160x3-----------110x3---------120x3
230x2-----------140x2---------160x2
Work set
255x5-----------165x5---------185x3
255x5-----------165x5---------185x3
255x5-----------165x5---------185x3
------------------------------185x3
------------------------------185x3
I am now about 2 pages into Rip's section on Programming in 2nd ed. Starting Strength. It is interesting when he discusses the hierarchy of lifts; heaviest to lightest being: Deadlift, Squat, Bench and Power Clean followed by Press. My power clean is much, much better than my bench, my bench is really weak as you can see below. I think the reason for this is that I never used to bench press, I have a good technical understanding of the clean and am pretty efficient when I want to be. I thought my bench press would improve a heck of a lot faster than it is. But Rip touches on that decribing the Press's to improve the slowest because of the few muscles they use compared to the other lifts. He ranks the deadlift as imporving the fastest because of the ambundance of muscles being used and limited range of motion around the knees and hips. I saw a huge improvement in my deadlift in a short period of time and was hoping for the same in my other lifts but I understand it is going to take time. I am going to honor my 6 week strict commitment to SS before I dabble into any WOD's but I may end up going 8 weeks. Depending on how fast I reach my goals which are:
Squat: 305lbs x 5
Bench: 185 x 5
Press : 135 x 5
Clean : 205 x 3
Dead : 375 x 5
Doing the Math these goals are attainable with small linear gains if I do not get stuck.

Getting Low

(I had a great visit with my Grandparents Friday)

Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
125x5-----------75x5-----------75x5
180x3-----------110x3---------115x3
250x5-----------140x2---------159x2
work set
280x5-----------165x4---------180x3
280x4-----------165x4---------180x3
280x5-----------165x3---------180x3
180x3
180x3
Friday was an interesting lift day. I was pumped to lift 280 and they were all legit but my form was sloppy and inefficient. I had enough depth to pass but I want more. I want to squat really deep more than I want to squat really heavy; every time I lift it seems like I get better so I am going to scale it back 10 percent and focus on depth and technique. My bench press is weak, I'm going to try 165 again and get more than 11. Rip says, if you fail, to try again two more times before you scale the weight back. I think I just need to focus more and lift the darn weight.

Clothing Mishap

(Jeremy getting right into the hole at 335lb for 5 - I'm amazed at how deep he squats)

Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
120x5-----------75x5-----------75x5
175x3-----------105x3---------115x3
240x5-----------140x2---------159x2
work set
270x5-----------160x5---------175x5
270x5-----------160x4---------175x5
270x5-----------160x5---------175x5

Today my last set of squats was really ugly because my underwear ripped on the 2nd rep...it was not a pleasurable set. I lost focus on my bench press....should have hit all 15 no problem.

Former Premier Ralph Klein

Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
115x5-----------70x5-----------75x5
170x3-----------100x3---------110x3
225x5-----------135x2---------145x2
work set
260x5-----------155x5---------170x5
260x5-----------155x5---------170x5
260x5-----------155x5---------170x5
Happy with my progression. I just went up 2lb on the squat to work on really good depth, after reading Rips chapter on the squat I wanted to try a few things. I think it's important to not be afraid of getting into that hole....good things will happen.

Ralph Klein was Provincial Premier of Alberta from 1992 until 2006. His was an interesting leader....here are a few quotes that describe what he was like.

“Curiosity motivated many requests from visiting politicians, dignitaries and businessmen. They know it doesn’t add up: a high school dropout with a couch potato physique and a legendary liver bruising thirst (which didn’t take a sobering until 2001) could not possibly have triumphed in two political realms (municipal and provincial) in difficult economic times, winning three elections at each level by ever-increasing margins and still remain an ordinary guy in attitude, out look and image. They know it can’t be done. If Ralph Klein is real, they want to see it for themselves.” (Martin, 2002)

Known for his fondness of booze, Klein would commonly throw his aides into a scramble when he would all of sudden come down with the "flu" in the morning. This is what he had to say after kicking his habit, “You know I find its so good to wake up without a hangover, I say, why did I do that to myself? When I don’t go on a toot and I haven’t been on one for a while, I feel real good and I’m up and ready to go at it!” (Martin, 2002)

Only in Alberta, (the wild west), could a person like this not only govern for so long but get popular support that rivaled communist countries!

Chiropractic Care...Essential to my Success

(My excellent Chiropractor Dr. Paula Vanderburgh on the left)

Program B
Back Squat ------Bench Press----Power Clean
WU
45x5x2----------45x5x2---------45x5x2
110x5------------65x5-----------75x5
160x3------------95x5-----------110x3
215x2------------135x2----------140x2
Work Sets
250x5-----------150x5----------165x5
250x5-----------150x5----------165x5
250x5-----------150x5----------165x5
I took it easy on the power cleans and focused on technique today. I am happy with the progress...I am looking forward to focusing on strength for a while and not doing any METCON workouts. I think in the long run it will be better for my GPP (General Physical Preparedness) because I am focusing on lifts I am weak at.

Today I had an adjustment by my Chiropractor Dr Paula Vanderburgh at Active Chiropractic in Ilderton. ART (Active Release Technique) has been a big reason why I continue to make gains and I am injury free. I went to Paula after a shoulder injury which stemmed from a problem in my hips and my one leg being shorter than the other. We have made big gains since then and my performance is always a lot better after each visit. If you are skeptical about chiropractors you probably haven't been to a good one. Eventually when you push the limits of your physical strength and conditioning something a problem will prop up because something is not in alignment. Not everyone is in perfect alignment and very few can go through life without getting something out of place. ART is not only great for fixing injuries but can also be used to help with DOMS (Delayed onset Muscle Syndrom) or just to increase performance. (I have seen the results with myself and my family) You can find out more about ART here. Paula has experience working with athletes, she spent time with the UWO varsity track team so she really know her stuff. If you want to book an appointment with Paula, or speak to her, you can reach her at the office 519 666 3993.