Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Dan]

+1
Stop fighting the inevitable.

[Tom]

Friday 29/01/10
Week 1 of Tom's Texas Method

Snatch
3x2 @ 55kg(120lbs)

Squats
1x5 @ 110kg(240lbs)

Bench Press
1x5 @ 70kg(155lbs)

Bent Row
1x5 @ 50kg(110lbs)

Stretches
Calves
Hamstrings
Pecs

- Friday = Heavy Day. Less volume, more weight.

- Snatches were alright, failed 2 reps in the last set of two, first I left hanging way out in front and second one I overcompensated and pulled too far back . Got the third rep so it was all good.

- Squats felt good but still quite heavy. I have lost a bit of strength since I was last training consistently but I figure it will come back again with Persistence.

- I think I started too heavy on the Bench on Monday and am going to back off the poundages a little. Considering my primary focus this year is going to be Olympic lifting, I'm not sure Bench is the most productive exercise choice... Might substitute for Push Press, Jerks or something more applicable to my goals.

- Trying to strengthen my back up as I think it's a weak link at times. Bent Rows do give me a bit of pain in my lower back though so perhaps these aren't the answer. See how they feel next week.

- Only worked 8 hours today, which wasn't too bad. Second half of the day there was a delivery of timber flooring which is a pain in the ass haha. All different lengths of floorboards from about 1-4m in length which have the be sorted, moved and then stacked. Ah well, pays the bills. I was pretty knackered when I got to the gym and slept on an exercise mat on the floor for half an hour before beginning training . (The pleasures of training in a good gym).

[Tom]

Monday 01/02/10
Week 2 of Tom's Texas Method

Clean & Jerk
2 @ 60kg(135lbs)
2 @ 65kg(145lbs)
2 @ 70kg(155lbs)
3fails @ 90kg(200lbs)
2 @ 70kg(155lbs)

Squats
5x5 @ 97.5kg(215lbs)

Press
3x5 @ 47.5kg(105lbs)

Deadlift
1x5 @ 122.5kg(270lbs)

Stretches
Glutes
Hamstrings

- Clean and Jerks felt good, just couldn't catch the 90kg in the hole though. I was getting down underneath them plenty fast, I don't think my torso is upright enough however. There'll be a video up soon and I'd greatly appreciate any advice or criticisms.

- I felt stronger in squats today, I haven't been getting "in the zone" mentally before some of my sets recently and I rectified that today. With that being said, I'm still favouring one side quite heavily and will upload a video to explain it further. I would also greatly appreciate any advice on how to rectify this.

- Press felt a bit heavy, probably after the jerks. I'm not sure how long I'll be able to run this program before lifts start interfering with one another but I'll see what I can do with it for now! My focus this year is on Olympic lifting though so I may change to a routine more oriented around that.

- Deadlifts felt good, I will absolutely not jump up weight faster then 2.5kg a week. I always let my ego get ahead and I'm sick of having crap form. This is what I need to strengthen my back, proper application of the right exercise with appropriate weights. Persistence.

[Tom]

Some videos from yesterday,

Cleans:
http://www.youtube.com/watch?v=gUACJBEahNU

Squats:
http://www.youtube.com/watch?v=IIGFoEHxaJM

[Rob]

Cheers Tommy!! Been feeling good of late