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Old 08-21-2011, 08:47 PM   #1
Ben Norris
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Ben's Get Strong Log

Hey Everybody,

Been a long time reader of the site + poster and have meticulously recorded every bit of training I have done for the last 45 weeks in a folder but have recently decided to have a change of direction in my training. I had been doing Strength in the morning then a WOD in the Afternoon. Generally around the 20 minute mark because I was not really strong enough to fly though WODs. Almost every WOD i can RXD however I can only do some of the heavier ones really slowly! I mean 1 to 2 reps at a time!

After reading though Kevins and Jay's logs (Kevins twice as it is shorter) and having a quick chat to Jay I have decided that I need to get Strong. Really I should have realised this after I did a WOD last year with 40 1.5 pood KB swings in it and broke them up into sets of 5 because it was SO HEAVY! Now I can do 21- 15 -9 no problem, not as a result in an increase in metcon (yes i have increased my metcon) but as an increase in strength.

Onto today, I have decided that I am going to do Smolov JR on my LBBS to increase my leg strength and do alot of Upper body strength as well as cutting down on the longer Metcons. Only short ones from now on and nothing for the time being that would affect by Squatting.

To give you some Idea about me I have just turned 19, am 5 foot 9 and weight 163 pounds up from 135 at the start of the year.

My strength numbers are

Current lifts: Deadlift - 345 pounds
Back Squat - 265 Pounds -
Front Squat- 225 Pounds
Squat Clean- 185 pounds
Power Clean - 175 pounds
Bench Press - 165 pounds
Strict Press - 115 Pounds
Weighted pullup - 95 pounds
Squat Snatch- 135 Pounds

Alot of these were set around the 145 -150 pound mark

I will not be doing any O lifting for a bit as whenever I do i seem to hurt my elbows and this has resulted in alot of weeks where all I do is Leg Strength and WODs which is highly annoying!

So I will start recording all of my sessions in here as well as on paper, and hopefully a few of you will chime in on occasion with anything I need to change to hopefully get as good as Kevin and Jay.

I joke, I joke those those are animals, and if in a year I am half as good as them i will be stoked!!!

I will start posting the stuff I do on Wednesday which is my first session of Smolov.

Cheers
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Old 08-25-2011, 07:35 PM   #2
Ben Norris
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Re: Ben's Get Strong Log

So I thought I could start training Wednesday but my Elbow is still a bit sore so I decided to rest it and still hurts now

Should be Fine by Monday though

Went into train a client today and decided to do some front squats to get the elbow moving again. Sounds weird but I have found in the past doing stuff helps it heal.

For the convience of all you Americans I will put all my weights in Pounds despite the fact KG is a superior way to measure weight

Front Squats:

45 x 5 reps
90 x 5 reps
135 x 3 reps
177 x 5 reps (Equals 5 rep PR)
177 x 5 reps (Equals 5 rep PR)
177 x 5 reps (Equals 5 rep PR)

Pretty happy with that considering it was the first session for a week. Bar speed was not fantastic but they all went up at least and I did not have to grind that much.
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Old 08-26-2011, 07:12 PM   #3
Ben Norris
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Re: Ben's Get Strong Log

Aug 27th

Went in today to hit up some deadlifts as I have not done any for 3 weeks thanks mainly to increase in squatting.

I always do bounce deadlifts and never reset (mainly because I can lift less)
I know that if i can get the weight off the floor it will go to lockout pretty fast and decided that I need to work where I am weakest. So for the first time ever in a strength session I did ALL dead stop, reset deadlifts.

All weights in my log will be in Pounds unless I specify otherwise.

135 x 5
135 x 5
220 x 5
264 x 3 (PR by Default)
287 x 3 (PR by Default)
310 x 3 (PR by Default)
320 x 1
275 x 3
275 x 3
275 x 3


The 254 onwards was a PR by Default as I had never gone above 220 with dead stops before. I had done 220 x 5 deadstop before to see what it felt like and did not like it because it made the reps harder.

The 310 was without doubt my deadstop 3RM as the 3rd rep felt like it was barely moving and took a while to get to lockout.

The 320 was just to see how that felt and it was HARD. My 1 RM is 341 pounds so I suppose I should be pretty happy with 320.

The 275 was to get in a bit more volume at a relatively heavy weight and get used to resetting in deadlifts. All in all pretty happy with today.

Hit up some front squats tomorrow I think and maybe a shorter metcon.
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Old 08-27-2011, 08:37 PM   #4
Ben Norris
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Re: Ben's Get Strong Log

Aug 28

Went in and just did some front squats and tested the elbow with a few ring rows. Feels Ok. Hope it pulls up well tomorrow.

Front Squats

45 x 5
90 x 5
135 x 5
187.5 x 3 (Equal 3 rep PR)
187.5 x 3 (Equal 3 rep PR)
187.5 x 3 (Equal 3 rep PR)
187.5 x 2 (Failed the 3rd rep)


Was pretty happy, this is the first time I have tried a 4th set at 187.5 pounds and considering I was pretty sore from the deadlifts I will take that.
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135
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Old 08-27-2011, 08:40 PM   #5
Dave Traeger
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Re: Ben's Get Strong Log

pounds? I thought you were Australian
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Old 08-27-2011, 08:58 PM   #6
Ben Norris
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Re: Ben's Get Strong Log

Quote:
Originally Posted by Dave Traeger View Post
pounds? I thought you were Australian
Thanks Dave, first post in my log!!

I am, its just that pretty much everybody on here is American so they dont know what the weights in KGs are.
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135
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Old 08-28-2011, 03:44 PM   #7
Ben Norris
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Re: Ben's Get Strong Log

Aug 29

Rest Day.

Just taking it easy around the house. Elbow feels good. Back and hammies a bit sore.
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135
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Old 08-31-2011, 05:07 PM   #8
Ben Norris
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Re: Ben's Get Strong Log

Aug 30

Rest Day
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135
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Old 08-31-2011, 05:18 PM   #9
Ben Norris
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Re: Ben's Get Strong Log

Aug 31

Ok back to it. Took the extra rest day just to make sure Elbow was 100%.

I need to increase my pushing strength as my pulling is way stronger, so I am going to Bench press twice a week and strict press once a week and I also have tabata intervals with Pushups and Ring Dips in there which you will see soon.

Good First day back all in all!

Weighted Pullups

15kg x 5
15kg x 5
15kg x 5
15kg x 5
15kg x 5

Normally I do 20kg x 5 reps x 3 sets but I want a bit more volume than I have been doing. I will put all Weighted pullups in KGs as it is easier.

Strict Press

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Pretty happy with these for the first day back on Upper body. I had my Rogue wrist wraps. Whoever says 12 inch is too short must have MASSIVE wrists as I can get these very tight and they are awesome for Pushing movements! I really tried to keep my elbows "in front" as normally when I Strick Press my elbows tend to flare out to the sides.

I did the Mikko Salo thing with the flowers for each set but due to my extremely poor artistic skills my flowers looked abhorent and my mate was not impressed!!
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135
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Old 09-01-2011, 02:00 AM   #10
Ben Norris
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Re: Ben's Get Strong Log

1 Sep

Went in and did the most volume of Back Squats that I have done yet just trying to get ready for Smolov.

LBBS

90 x 5
135 x 5
175 x 3
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5


The weight felt very very light on my back and I definitley think I went way too light. Should have gone 210 or 215. The main problem was the extra balance required wearing Vibrams over Olympic lifting Shoes, but this problem will be solved when I buy some Chuck Taylors on Saturday.
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135

Last edited by Ben Norris : 09-01-2011 at 02:21 AM.
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