Olympic lifters/Crossfit workout and diet thread

Today is "deads day" so I will be doing some variation of the following:

DL (obviously). Bumpers starting with 315 attempting 5x5. Finishing with some rack pulls at ~400; 3x3.

Superset with some "cardio" consisting of light C&Js. Two 35# bumpers (105#). Looking for 50 reps (inside the 5x5 on deads).

It's harder than it looks (34 reps, excluding C&Js).

No training on Tuesday and then bench on Wed. I bought a new car and will do some detailing on it, so will workout in the garage cage.
 
Updates?

working weight:

455 deadlift
400 back squat
100 pound incline dumbbell press.

Chest still lagging. Feel like deadlift progress is slowing down. Squats are progressing nicely. Cut out all whey protein supplementation. Just eat solid food now and milk. Considering intermittent fasting to cut, once I hit my strength targets.
 
My snatch is really progressing after over a year of stagnation. I'm gonna hit 91kg/200lb for the snatch in the next month.

Started the Hatch squat program yesterday (you can google it). I did it last fall and thats when I set my pr (380lbs). It's a two day a week program that lasts 12 weeks. We build our other training around it. Lots of pulling and specific back worth this month also- clean and snatch pulls, deadlifts, stone loads and carries and pull ups.

My bodyweight has been slipping over the summer, down about 10 lbs. Partly by design, I reduced carbs to lean out some. Down to 202, but a lean 215 is my goal, so time to hit the big meals a bit harder. Liftbigeatbig.com is a great site if you like strongman or power lifting type training, but they have a great recipe section too. Easy to make huge portion meals that you need to gain mass.
 
achilles28 said:
Updates?

working weight:

455 deadlift
400 back squat
100 pound incline dumbbell press.

Chest still lagging. Feel like deadlift progress is slowing down. Squats are progressing nicely. Cut out all whey protein supplementation. Just eat solid food now and milk. Considering intermittent fasting to cut, once I hit my strength targets.
More...

Nice lifts. I am limited by an ankle reconstruction and Achilles tear that I had in my 20s. I have to go higher sets and reps than I would normally want to do. It impacts SQ, DL and oly.

I took a day off and will squat tonight.
 
I used to go with only prepared food for protein but supplement with Ironmind Just Protein. It is the closest product to Blair's that I can find. Amazing stuff.
 
11-OXO (Arnold's stuff), var and R3. Benched 420 for 2 for the first time ever. Did it w/o a spot inside the cage. The pump is incredible. I'll link a utube vid of bench when I plateau.

Supporting supps:

1g ALA
1.8g NAC (glutathione redox)
1.2g CoQ10 (bound to coconut oil)
 
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