So, I've just come back from the gym after my second attempt at a 20RM back squat. Again, the weight was 120kg as I was so close on Friday (18 reps). I thought I'd be fine this afternoon as, on Friday I trained in the morning which I don't normally do. Anyway, 19 reps later my lower back decide not to work and I dumped the bar on the way up on my 20th rep.

One thing these sort of workouts highlight is any weak areas of your form or musculature. I found today my lower back to be the problem area. My hips and legs were fine, even my upper back wasn't as bad as Friday morning but my lower back was screaming after 10 reps and gone on the 19th.

I now know a weak area however and this gives me the opportunity to address this before the next competition on 4/5 December.

Post your weaknesses (or areas you're not happy with) to the comments.

Here's some box squats for you, comments are welcome...

Wow, I'd forgotten what a no shit set of 20 back squats feels like. The last time I did a 20RM was a couple of months ago and I got it out at 100kg. I've been reading about a lot of old school lifters and athletes and the common theme is take your 5RM deduct 40 pounds and go for 20 reps. So, roughly, 5 RM 140kg - 20kg (about 40 pounds) = 120kg for 20 reps.

I can squat 5 to 10 with 120 pretty well (not easily) so I thought it's a good starting weight. 12 reps in I was going alright reps 13-18 I started getting a tingling sensation in my calves and glutes and started redding out. I went for the 19th reps and collapsed at the bottom position... then fell forward then couldn't stand up for a good few minutes.

Even though it's the same response to a short metcon (like fran), the lactic acid is lowering the pH of your body and interrupting the normal workings of... well everything, it felt completely different. I was basically numb for about 10 minutes before I felt like I could function again.

So, why do this? Because this gets you STRONG! The hormonal response, the release of HGH and increased insulin sensitivity are enough but for me, the main component of this is metal training, the ability to get under a heavy weight even when you're already buggered and seeing stars, just for 1 more rep... then another... then another.

Here's an except from Starting Strength author Mark Rippetoe:

"Ball Busters', Widow-Makers, Man Breakers. These are words used to describe the 20 rep squat. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got BIG. If you can suffer though the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you"

Workout:

20 RM back squat

Post weight and responses to comments.

On a lighter note, here's a video of me power snatching. Any comments are welcome.

Bootcamp update:

Likely dates at this stage will be 22/11/10 - 17/12/10 inclusive.

The classes will be held three days a week, Monday/Wednesday/Friday or if there's enough interest Tuesday/Thursday/Saturday.

$200 for the 4 weeks (12 sessions at $16.67 per class)

There is a minimum of 10 people so get you friends/workmates/associates or that strange guy that hangs around the bus stop and give me a call or email or leave a comment, the details are on the side bar.

Workout 25/10/10

Front squat - 3,3,3,3,3 (go up in weight each set)

Then:

5 rounds

1 min farmers walk, 1 min rest

Then:

10 x 40 m sprints, rest 30 secs between efforts

Post weights and times to comments.

6 rounds for time and calories

1 min row - for calories

1 min to complete 15 KB swings @ 32kg

the time remaining of the second min is rest.

Post time and calories to comments.

Bench Press

5 x 1

Then:

Dips - 3 x max

Rest 2 mins between sets

Post weights and reps to comments.

Bootcamps will be starting up soon! Mon, Wed, Fri down at 6am-7am, Brighton-Le-Sands opposite the Pavilion. We need a minimum of 10 people to run them so bring your friends down and get fit for summer together!

If there's enough interest we'll start them on Tues, Thurs, Sat as well at the same time.

Leave a comment if you're interested in coming down and when there's enough people we'll get in contact with you to organise the first 4 weeks.

We look forward to hearing from you

It's been a while!

Crazy time of the year for us here at SS+C and it's meant a neglected website... but not for long! Regular post will start up again this week and we'll throw some insights and musings at you too.

Workout:

"Welcome back!"

4 rounds for time:

max rep pushups

max rep strict pullups

15 situps

250m row

Post time and reps to comments.

3-3-3-3-3 Pushpress (increase weight each set)

Then:

3 x 3 turkish getups each arm

Then:

max double unders in 10 mins

when you break a set do 20 abmat situps

Post weights and reps to comments.

3-3-3-3-3-3 Front squats (increase weight each set)

Then:

AMRAP 10 mins

3 power cleans @ 60% 1RM

6 pushups

9 air squats

Post weights and rounds to comments.

Found an amazing article today from Crossfit football, check it out.

http://www.medicalnewstoday.com/articles/199867.php

I realise I haven't been here for a while, more regular posts starting from tomorrow.

Over head squat

2-2-2-2-2-2-2-2-2-2

Then:

4 rounds for reps

Max reps bench press @ 90 kg

max reps pullups

15 med ball situps @ 10kg ball

3 mins rest

Post weights and reps to comments.

Weighted pullups

3-3-3-3-3-3-3

Then:

10 rounds for time:

5 power cleans @ 80 kg

20 double unders

Post weights and rounds to comments.

Front squat 5 x 2
Strict press 5 x 2

Then:

On the minute for 15 minutes:
2 Powercleans - 85% of 1 RM
10 Double unders
Missed reps incur a 10 burpee penalty to be done at the end of the 15 mins.

Post weights and burpee reps to comments.

5 x 2 Clean

Then:

5 x max handstand holds

Then:

15-12-9

Push press

Ring dips

Burpee

Calorie row

5 x 5 back squat - 5 sets of 5 reps at the same weight

Then:

8 rounds for time

10 KB swings @ 32 kg

7 pullups

50m sprint

Strict press:

work up to 3 RM

then:

5 x 3 @ 85-90% 3 RM

Then:

tabata row - 20 secs work/10 secs rest x 8 rounds

Post weights and distance covered to comments.

3 x 5 hang cleans from blocks

Then:

as many rounds as possible in 15 mins:

3 handstand pushups

5 pullups

7 knees to elbow

Post weight and rounds to comments

Rest day,

Practice what you suck at, get outdoors or play a new sport

10 x 3 strict press @ 60% 1 RM

then:

5 rounds for time:

20 double unders

5 deadlifts @ 140

10 burpees

Post time to comments.

Front squat 5 RM

Then:

5 rounds for time
10 Ring rows with feet at ring height
10 pushups on paralettes and feet on the same box

Post weight and time to comments

One arm KB snatch LH @ 24kg - 30 secs

30 secs rest

One arm KB snatch RH @ 24kg - 30 secs

30 secs rest

Pullups - 30 secs

30 secs rest

box jumps @ 60 cm - 30 secs

30 secs rest

4 rounds for reps

Post total reps to comments

Found this the other day too, Dave Lipson is going to squat 200kg every day! Dedicated to fellow crossfitter Amanda Miller amandaredmiller.blogspot.com

Check it out http://365daysofsquatting.blogspot.com/

5 x 5 back squat - set new pr

for time:

21 pullups

21 ring pushups

42 double unders

15 pullups

15 ring pushups

30 double unders

9 pullups

9 ring pushups

18 double unders

Post load and time to comments.

Rest day!

Practice what you suck at, foam roll, trigger point and just generally take it easy.

Post recovery strategies to comments.

10 rounds for time:

3 Deadlifts @ 140

5 clapping pushups (or ring dips or pushups)

7 GHD situps (or abmat situps)

Post time to comments.

Check out: heartscanblog.blogspot.com

Heaps of good info on low-carb eating and why you need to do it!

10 x 2 Power snatch

or

10 x 2 box squats - focus on speed

then:

2 rounds:

10 strict pullups

20 ring dips

30 situps

40 hip ext

50 air squats

record time to comments

5 x 1 back squat (5 single squats at the same weight)

Then:

5 x 5 Strict press (5 sets of 5 reps at the same weight)

then:

6 rounds:

10 KB swings

15 toes to bar (knees to elbows or abmat situps)

20 double unders (tuck jumps)

Record weights and times to comments

Rest day

Focus on technique:

Air squat,

Deadlift,

push press

Ok, so it's been a while since I've been on here!

I'm going to start posting a daily workout, pretty similar to what I do each day. There will be scalings for people who can't do or don't know what the movement is and I'll answer any comments that fired at me too.

So for today:

Weighted Pull Up 3 x max rep @ 30% of body weight (or no weight, or on bands)

Then:

As many rounds in 12 mins (AMRAP 12 mins)

5 shoulder to overhead @ 80 kg (scale to appropriate weight)

10 pushups (or pushups on knees)

15 hip extensions (or squats)

Post number of rounds completed to comments.

A few more sites that I check out regularly:

www.crossfitfx.com

www.cathletics.com

www.optimumperformancetraining.blogspot.com

A few more tomorrow.

Welcome!

Welcome to the new force in Strength and conditioning in Sydney. As this is the first post I thought I'd share a few resources that we recommend as some extra reading for clients.

Training:

www.crossfit.com/

www.crossfitfootball.com/

www.70sbig.com/

www.crossfitfx.com.au

Nutrition:

www.robbwolf.com/

www.marksdailyapple.com/

www.thepaleodiet.com

www.zonediet.com

www.comfort-eaters-diet.blogspot.com/

These are just a few that I look at regularly, there's a ton of great blogs, books and websites out there, I'd encourage everyone to do your own reading on this stuff.