Tyler Brown Strength, Endurance, and Power Training

12/19/10

Training:

Crossfit:

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate

My time: 19:21. This was the first time I was actually close to some of the best times posted.

5k run. 20:54. Performed about 5 minutes after crossfit. Tough stuff. However, this means that I hit my goal of breaking a 21:00 5k. :slight_smile:

Nutrition:

No full report. Just the typical. There’s too much going on to post with much detail, and it’ll stay this way until after my honeymoon.

12/20/10

Training:

Powerlifting Squats - Deload week… Too boring to report the numbers. Ha.

Upper-body Plyometrics (20C)

Crossfit:

Squats. 5 sets of 3 reps with 255lbs. No supportive equipment at all.

5 mile run at 9:22 pace

Nutrition: Around 2900 kcals.

Notes: Once again, I was extremely tired. Life has been good but draining. However, I’m writing this on Tuesday, and it’s after all of the moving madness. Basically, I’ve been helping my fiance move out of her apartment. Gotta love it! Ha.

12/21/10

Waking bodyweight: 158.8

Training:

Clean & Press. Kept it easy this time… well, even easier than usual because my normal numbers on this are entirely unimpressive due to how new I am to the movement.

High-rep Lower-body.

Crossfit:

The workout of the day was a rest day, so I decided to go ahead and try out Again Faster’s “Beat The Team to Win”

http://www.againfaster.com/beat-the-team-to-win/

So, 3 rounds of…

67 double unders
11 reps of 275lb deadlifts
25 45lb Thrusters

My time: 10:50

Tough to pull off after high-rep legs.

Finally, I finished it off with sprints.

Walk 0.1 miles, run 0.1 miles. Repeat 5 times.

Nutrition: Around 2900 kcals.

Notes: One of the hardest workouts I’ve done, but it felt great.

12/22/10

Training:

Bench. Deload.

Crossfit:

75 pound Power snatch, 75 reps for time.

My time: 8:31. Pretty sad, but I’m very new to the movement.

Lower-body plyometrics

Run: work to 400m run in 1:09.

Nutrition: 2500kcals

I know I’ve sucked at updating this, but it’s because I’m just finishing my honeymoon. :slight_smile:

Regardless, I’ve come to a resolution. Although I’m currently at the weakest I’ve been in a very long time, I’m going to compete in a powerlifting competition on June 18. This is going to mean that I’ll have to add about 300 pounds to my 3-lift total (Bench, Dead, Squat). I know it sounds impossible, but I just need a challenge. I keep on pushing things off, but I’ve talked about this with my wife and decided to go for it.

I’ll update more details later… after my honeymoon is over. Ha.

I finished up my first 3-week cycle last week with success. It didnâ??t take much to progress because I was so severely de-trained, but itâ??s progress nonetheless.

Started at:

Bench: 230

Deadlift: 330

Squat: 280

Ended at:

Bench 245

Deadlift 345

Squat 295

So, I added 45 pounds to my total in these inaugural weeks. This progress needs to continue, and I think it will. Iâ??m aiming to get to a 1200 total before my first powerlifting competition. This will be a Florida State record in their Raw powerlifting division.

Also note that Iâ??m not using any supportive equipment at all. No belt even. That will change, but I didnâ??t have enough space to pack it to bring it to Florida with me. To make a long story short, Iâ??ll be using it again by the time I start Cycle 3.

Adios and happy lifting, guys!

Final note: my bodyweight is still down at 162. Iâ??m going to be putting on a pound a week until my competition, though. Iâ??ll be in the 181lb class. I just want to add the weight in a very controlled fashion.

I finished up my first 3-week cycle last week with success. It didnâ??t take much to progress because I was so severely de-trained, but itâ??s progress nonetheless.

Started at:

Bench: 230

Deadlift: 330

Squat: 280

Ended at:

Bench 245

Deadlift 345

Squat 295

So, I added 45 pounds to my total in these inaugural weeks. This progress needs to continue, and I think it will. Iâ??m aiming to get to a 1200 total before my first powerlifting competition. This will be a Florida State record in their Raw powerlifting division.

Also note that Iâ??m not using any supportive equipment at all. No belt even. That will change, but I didnâ??t have enough space to pack it to bring it to Florida with me. To make a long story short, Iâ??ll be using it again by the time I start Cycle 3.

Adios and happy lifting, guys!

Final note: my bodyweight is still down at 162. Iâ??m going to be putting on a pound a week until my competition, though. Iâ??ll be in the 181lb class. I just want to add the weight in a very controlled fashion.

Monday - Squat Training

Today, I tried my hand at squatting again. Unfortunately, I haven’t been able to do this for quite some time due to gym restrictions. I had to either use Smith squats or leg press.

I worked up to a set of 265 for 5 reps. I’m fine with that for now. I’m excited to get the neural adaptations out of the way, though. Neural adaptations = fast strength gains.