Troy’s Workout Log

My workouts and thoughts will be posted here in reverse chronological order.  Texas method is posted in week blocks, recovery day is italicized (oly stuff is kilos) and assistance is left out unless specifically added to support lifts.

TM-7, 5/31-6/4
BS 5×5-330
Press 5×5-149
Squat-245
Power snatch/Power clean&jerk
BS 1×5-355 (PR)
Press 1×5-151 (PR)
Haltings 1×8-???

TM-6, 5/24-28
BS 5×5-325
Press 5×5-147
Squat-245
Power snatch/Power clean&jerk
BS 1×5-350 (PR)
Press 1×5-149 (PR)
Rack Pulls 1×5-425 (finally figured these out)

TM-5, 5/17-21
BS 5×5-320
Busy so only squatted
Squat-245
Power snatch/Power clean&jerk
BS 1×5-345 (PR)
DL 1×5-405 (PR)

TM-4, 5/10-14
BS 5×5-315
Press 5×5-145 (5-5-3-4-5)
Squat-245
Power snatch/Power clean&jerk
BS 1×5-340 (PR)
Press 1×5-147 (PR)

TM-3, 5/3-7
BS 5×5-305
Bench 3×5-205
Squat-225
Press-95
Power snatch-work up to 1RM of 165
BS 1×5-335 (PR)
BP 1×3-210 (felt way heavy)

TM-2, 4/26-30
BS 5×5-295
PR 5×5-140
Squat-225
Bench-135
GHR 3×10
No intensity day, SS Seminar

TM-1, 4/19-23
BS 5×5-275
Bench 5×5-175
Squat-225
Press-95
Power snatch-2×3@50-3@55
BS 1×5-325
BP 1×5-195 (PR)
Tried rack pulls, went poorly

Stuff Happened…

Wed 3/25
Back Squat 2×5 – 315
Metcon – run 400/sledge strikes x 4
Bench Press 3×5 – 190
Notes: Ran out of time on squats.  They felt good, and no new ground was being broken, so I was ok with leaving it at 2 sets.  Hope to jump to 325 on fri.

Mon 3/23
Squat 5-5-5 – 275-295-305
Press 5×5 – 143
Notes:  Time to step up the squats, so I’ll use three sets to work up to a heavy 5.  Squats went well and relatively pain free, will go up on wed.  Presses went, very slow on last couple of reps.

Fri 3/19
Squat 3×5 – 225
Press 1×5 – 143 PR for 5
Deadlift 1×5 – 395 PR for 5
Notes: Knee pain was totally gone for the whole workout, so it’s time to step  up the squats.  Made my presses pretty soundly.  Deadlifts went up great and ab pain wasn’t an issue.

Wed 3/25
Back Squat 2×6 – 225
Rack jerk 3×135 – 3×135 – 2×155 – 2×175 – 1×185 – 1×205 (press out)
Bench Press 3×5 – 185
Notes: Trying to ease back into the back squatting and prepare the newly loaded hamstring.  Seems to be working as the squats didn’t hurt as much, and hamstring feels pretty good next day.  Ab hurts when I clean, so I did rack jerks to switch it up.  At least pressing continues unfettered.  BP felt better than last week, even after the intense jerking session (I said it).

Mon 3/23
Squat 2×5 – 225
Press 5×5 – 141
Notes:  Current working plan is to squat lightly (225) several days this week to see what the end result is.  Have also developed right side upper ab pain, which I think is related to new bar position as well.  Gonna take it easy without a true layoff.  Press is still going up so will work with that.  Depending on leg status I might try the 395 DL on Fri.

Fri 3/19
Squat 3×5 – 330 PR for 5
Press 1×5 – 141 PR for 5
Deadlift 1×5 – 395
Notes: Have developed a behind the knee pain that prevented me from bouncing out of the bottom, and thus only did 4 reps of last set.  Think this is due to new bar position putting more stress on left leg, and it not being linearly stressed previously.  Cut deadlifts to avoid aggravating the issue.  Presses went up well and should be able to do 5×5 on Monday.  Will need to decide what to do about squats.

Wed 3/17
Power clean and jerk 3×70 – 3×70 – 3×75 – 2×80 – 2×80 – 1×85
Front Squat 3×3 – 225
Bench Press 3×5 – 180
Notes: Snatch+OHS for warmup.  FS are difficult, but not in the legs in a weird way.  More torso-challenging.  Guess it’s not so weird noting what I moved for 5 yesterday.

Mon 3/15
Squat 3×5 – 325 ties PR
Press 5×5 – 139 ties PR
Notes:  Got aggressive and threw down 3 solid sets of squats.  Think the new hand position is helping things.  No elbow pain either.  Completed presses well, and should be able to up the weight on Friday in both lifts.

Fri 3/12
Squat 3×5 – 320
Press 1×5 – 139
Deadlift 1×5 – 385
Notes: Squats were difficult, but reworked hand position to have it sit evenly on my back.  Press was heavy, but I think I’ll be able to do it for 5×5.  Deadlift went up wich was a PR for 5, still have 10 more lbs there I think.

Wed 3/10
Power clean and jerk 3×65 – 3×75 – 3×75 – 2×80 – 1×80 – 1×85
Front Squat 3×3 – 220
Bench Press 3×5 – 175
Notes: Snatch+OHS for warmup.  Long workout for some reason.

Mon 3/08
Squat 3×5 – 315
Press 5×5 – 137
Assistance: weighted GHD situps, GHD raises, some strict chins
Notes: Presses got damn difficult but went up.  A few squats were high, this seems to be where things get hairy.  Psychological?

Fri 3/05
Squat 3×5 – 310
Press 1×5 – 137
Deadlift 1×5 – 375
Notes: Press was heavy.  Deadlift went up pretty good, probably 20 more lbs there.  Squats were all to full depth.

Wed 3/03
Power clean and jerk 3×60 – 3×70 – 3×70 – 2×75 – 2×75 – 1×80
Front Squat 3×3 – 215
Bench Press 3×5 – 165
Notes: Snatch+OHS for warmup.  Third jerk in first set at 65 wasn’t quick, nor was the second at 75, though both clean and jerk for 80 were very good.  FS is getting heavy, but belt is helpful.  First ever BP, so started pretty conservative.

Mon 3/01
Squat 3×5 – 305
Press 5×5 – 135
Assistance: weighted GHD situps, some strict chins
Notes: Concentrated on depth, and kept rest to about 6 mins on squats.  Presses got difficult but went up.

Fri 2/26
Squat 3×5 – 300
Press 1×5 – 135
Deadlift 1×5 – 365
Notes: Squats went up well.  Presses were nice and easy.  DL was heavy but there was more there.

Wed 2/24
Power clean and jerk 6×2 – 155
Front Squat 3×3 – 210
Notes: Snatch+OHS for warmup.  Worked on speed on cleans, and jerks all went well.

Mon 2/22- Back on track
Squat 3×5 – 295
Press 5×5 – 130
Assistance: GHD raises, situps, some pullup sets with minimal kip
Notes: Went well.  Squats felt strong, and form was good.  Good depth and not too much rest in between.  I know it’s a step back, but there’s always time to go up through properly instead of starting back too heavy.  There were things in between now and the past post, but snowboarding vacations, olympic seminars/meets, and life in general got in the way of consistent training.

Fri 1/22
Squat 3×5 – 310
Press 3×3 – 130
DL 1×5 – 385 (PR)
Notes:

Wed 1/20
Power clean and jerk 6×2 – 135
Front Squat 3×3 – 175
Assistance: 1×20 GHD situp
Notes:  Nice and easy for Wednesday.  Everything went up strong, which is the point.

Mon 1/18
Squat 3×5 – 305
Press 5×5 – 125 (70%)
Assistance: 3×10 chins w/blue band
Notes: Went well.  Squats felt pretty strong, and playing with belt location so it stops digging into hip bones.

Fri 1/8 - A

Fri 1/15 – OFF

Wed 1/13 - A
Squat 1×3 – 330 (PR for 3)
Press 3×5 – 139
DL 1×5 – 375 (PR)
Notes:  Got 3 reps, all slow.  Time to rethink the program.  Presses were also slow.  DL went up well again surprisingly.

Mon 1/11 - B
Squat 3×5 – 325 (PR)
Power Clean 6×2 – 175
Notes: Went better than Friday, indicating I’m almost there.

Fri 1/8 - A
Squat 3×5 – 320 (PR)
Press 3×5 – 137
DL 1×5 – 365 (PR)
Notes: At least one rep in each set was high, getting very close.  DLs went up good after loosening the belt slightly.

Wed 1/6 - B
Squat 3×5 – 315 (PR)
Power Clean 6×2 – 170
Ring dips 3×1
Notes: First one to 6 plates!  Broke in the EFS belt in style.  Elbow pain resurfaced with a vengeance, and ring dips really hurt, so I cut them.  Difficult to be explosive in the power cleans after squats.  Once I’m past the linear progression, I’ll probably move these to first.

Mon 1/4 - A
Squat 3×5 – 310 (PR)
Press 3×5 – 135
DL 1×5 – 355 (Ties previous PR for 1)
Notes: Very close to the end of linear progression methinks.  Squats were difficult, but the second set went well.  Barely completed presses, and deadlifts were very heavy.  BW was 205.

Mon 12/28 - B
Squat 3×5 – 305 (PR)
Power Clean 6×2 – 165
Ring dips 8×3
Notes: Last workout until next Monday due to snowboarding trip.

Sat 12/26 - A
Squat 3×5 – 300 (PR)
Press 3×5 – 130
DL 1×5 – 345 (PR for 3)
Notes: Belt felt funky on DL.

Wed 12/23 - B
Squat 3×5 – 295 (PR)
Power Clean 6×2 – 170
Ring Dip
Notes:

Mon 12/21 - CrossFit Total
Press 1RM – 155, 160, 165, (170)
Squat 1RM – 315, 335, 355
DL 1RM – 385, 405, 425
Notes:  Total = 945!  See here for discussion.

Fri 12/18 - B
Squat 3×5 – 290 (PR)
Power Clean 4×2 – 190
Notes: Didn’t get ring dips in again.

Wed 12/16 - A
Squat 3×5 – 285 (PR for 1)
Press 3×5 – 125 (reset)
DL 1×5 – 335 (PR for 3)
Notes:  Squats were very heavy.  I mostly fixed the bad knee issue, but now am a bit sloppy in the bottom.  I think it’s due to having a belt on and thus being lax in arching my lower back.  Press reset felt a bit heavier than expected, but all sets went up fine on short rest.  Had to be agressive on DLs, but def had an extra 20-30 lbs in me since bar speed was very good.

Mon 12/14 - B
Squat 3×5 – 280 (PR)
Power Clean 4×2 – 185
Notes: Due to classes didn’t get the dips in, will do those on Tuesday.  Used nylon belt for squats, which certainly helped, but right knee was ducking in.   Fixed the problem on the last set, so I think we keep moving up.  Have been having elbow pain for the last couple workout in the left arm, and the bar position isn’t even on my back.

Fri 12/11 - A
Squat 3×5 – 275 (PR for 1)
Press 3×5 – 139 (PR)
DL 1×5 – 325 (PR)
Notes:  Squats were very heavy.  Need a belt.  Going to reset the presses since this was an absolute 5RM and the bar went way slow.  Luckily it gets reset to a convenient 125.  DLs still went up fine.

Wed 12/9 - B
Squat 3×5 – 270 (PR)
Power Clean 6×2 – 180
Dips: 2×5 – BW+10
Assistance: 3×10 chins w/purple band.  2×20 GHD situps.  1×12 GH raise.

Mon 12/7 - A
Squat 3×5 – 265 (PR)
Press 3×5 – 137 (PR)
DL 1×5 – 315 (PR tie)
Notes:  Now this one felt heavy.  At this point, all A day lifts will be PRs.  The squats are PRs for one.  Need to start being more consistent with the assistance work.  Maybe need to switch things up to make it interesting.

Fri 12/4 - B
Squat 3×5 – 260 (PR)
Power Clean 5×2 – 175
Notes: A bit tired, so I cut the dips.

Wed 12/2 - A
Squat 3×5 – 255 (PR)
Press 3×5 – 135 (PR tie)
DL 1×5 – 305
Notes: Done at Team CrossFit.  2 straight 8 hour days of sitting in a shitty chair made my back lock up hardcore as soon as I started warming up the squat.  This effected presses most of all, and the 15th rep barely went up (knees bent a little).  However, count it, and I’m looking forward to coming on back home.

Wed 11/30 - B
Squat 3×5 – 250
Power Clean 5×2 – 170
Dip 1×8, 2×5 – BW+10
Notes: Done in the AM, this was a bit more difficult.  Squats still went up fine though.  Knocked the PC down to sets of 2.

Sat 11/28 - A
Squat 3×5 – 245 (PR)
Press 3×5 – 130
DL 1×5 – 295
Assistance: 2×10 strict chins w/purple band, 2×20 GHD situps, 2×12 GH Raise
Notes:  Weighed in at 196!  EATEATEAT.  Squats have the unique feeling of getting heavier but not getting harder.  Presses were heavy but very doable, still gonna add 5# to them one last time to get to one plate.  DLs went up well, but had to switch grip at rep 3.

Wed 11/25 - B
Squat 3×5 – 240
Power Clean 5×3 – 165
Dip 1×8, 2×5 – BW+10

Mon 11/23 - A
Squat 3×5 – 235
Press 3×5 – 125
DL 1×5 – 285
Notes:  Weighed in at 191 after my insane day of food.  EATEATEAT.  Squats felt good, presses were heavy but very doable, and DLs went up well.  Close to 5RM PRs in all of these lifts.

Fri 11/20 - B
Squat 3×5 – 230
Power Clean 5×3 – 160
Dip 1×8, 2×5 – BW+10

Wed 11/18 - A
Squat 3×5 – 225
Press 3×5 – 120
DL 1×5 – 275
Assistance: 1×6 strict chins, 2×2 weighted chins @35#, 1×12 GHD situps, 1×10 GH Raise
Notes:  Weighed in at 187, which isn’t much gain, but I’m not worried.  EATEATEAT.  Squats were a bit heavy, and presses are getting heavy, but DL went fast (yet grip is starting to go).

Mon 11/16 - B
Squat 3×5 – 220
Power Clean 5×3 – 155
Dip 3×5 – BW+10
Assistance: 2×10 GHD hip ext, 2×12 GHD sit-up
Notes: Things went up easy, got some good clean coaching from John.

Sat 11/14 - A
Squat 3×5 – 215
Press 3×5 – 115
DL 1×5 – 265
Assistance: 3×10 strict chins w/purple band, 2×12 GHD situps, 3×10 GH Raise
Notes:  Weighed in at 184 due to not digesting anything since wed .  Squats felt heavy, clearly, but everything else went up great.  Back on the food-train, and expect to be fat and happy by mon.

Wed 11/11 - B
Squat 3×5 – 210
Power Clean 5×3 – 150
Dip 3×8 – BW+5

Mon 11/9 - A
Squat 3×5 – 205
Press 3×5 – 110
DL 1×5 – 255
Assistance: 2×10 strict chins w/purple band, 2×10 GHD situps

Fri 11/6 - B
Squat 3×5 – 200 (finally squatting an adult male, if not like an adult male)
Power Clean 5×3 – 145
Dip 3×5 – BW+5
Notes:  Squats felt similarly awesome to Wed, so I may have had a breakthrough in the squat.  Guarded optimism.

Wed 11/4 - A
Squat 3×5 – 195
Press 3×5 – 105
DL 1×5 – 245
Assistance: 2×10 GH raise (previously injured knee popped, then felt a bit funky so I cut the third set), 3×10 strict chins w/red band, 2×10 GHD situps
Notes: This workout went great.  Weights flew up and I felt comfortable under the bar, very encouraging.  Weighed in at 184.

Mon 11/2 - B
Squat 3×5 – 190
Power Clean 5×3 – 140
Dip 2×8 – BW
Assistance: 3×10 chinups (blue band)

Fri 10/30 - A
Squat 3×5 – 185
Press 3×5 – 100
DL 1×5 – 235
Assistance: 2×10 GH raise, 3×10 strict chins w/blue band

Wed 10/28 - B
Squat 3×5 – 180
Power Clean 5×3 – 135
Dip 3×5 – BW
Assistance: Pullups, GHD

Notes: Was sore earlier, but worked through it and felt better.

Mon 10/26 - A
Squat 3×5 – 175
Press 3×5 – 95
DL 1×5 – 225
Assistance: 12 GH raise, 12 GHD situps, 2×5 ring dips

Notes: I’m of the mind (after reading 5/3/1, a program I might try after I exhaust this) that you can’t start too light.  Everything went up good and my knee felt great.  I guess I forgot to mention that some jerkoff dove straight at my right knee at the Aussie Rules national tourney two weeks ago.  I hyper-extended it and it ended my tournament, but have gotten better by leaps and bounds since. The most important thing here is consistent progress.