Not asking because I have advice, because I don’t and it wouldn’t be worth anything but just out of interest since my press is low. What all have you tried for press and squats recently?
Sorry, you lost me there - do you mean the runs?
@doomyguy kind of, yes. More bodyweight work in general though than running specifically. I’ve not used much, which makes me pretty poor at it.
@cstan097 all advice and opinions welcome mate. Squat: I know how to improve it, I just have to prioritise it which I’m currently doing. I’m nowhere near the level where I need anything fancy to improve it, I just need to work hard. For Press, there’s plenty of options available to me, but the only real success I’ve had there is to throw everything at it for an extended period of time.
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Work for tonight:
100 walking lunges
Wanted to try and stretch the hip flexor out a bit, they’re feeling really tight and sore at the minute. Will do squats and push ups later as some sort of superset deal, probably.
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More work:
10 rounds of:
10 squats
10 push ups
Will try and do a few more walking lunges later, get these hip flexor sorted.
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Work for today:
Clean and Press away:
5 x 40kg
5 x 50kg
10 x 50kg
Push press ss. Rows:
3 x 10 @60kg
Pull ups:
5 x 5
Squats:
5 x 20kg
5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 100kg
5 x 100kg
Drop set:
10 x 100kg
20 x 80kg
30 x 60kg
Notes:
- No racks free to press out of today, no drama.
- Pain under right shoulder blade is pretty bad, called off push presses because fighting through it was probably causing more harm than good. Thought about what I can do off plan to still make progress towards my goals and decided that some basic volume work on pull ups and squats would do the job. Halfway through my 5 x 5 I decided that I basically didn’t want to do any more air squats at home so I was going to get my squats done here with a bar across my back. Had to channel a lot of posters on here to get this done. 0/10, do not reccomend.
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Ton of work!
Other than the shoulder blade, how do you find high-rep push presses? Does technique break down, or is it one of those “always can do just one more” like squats for you?
Wow what a set, great job.
@caesium32 thanks mate. Not looking forward to doing another 100 tomorrow.
@jdm135 I did a lot of high rep push press work last year and find it helps blow my shoulders up, as long as I’m careful to actually hold the lock out. Push presses are definitely something I should keep in any press-centred training. In terms of “can I always do one more”, no, I definitely can’t. At a certain point I find I’m not locking out in any form, just throwing the bar high enough to “count” as a rep in my head and I’m probably not doing anything worthwhile there. I also have very basic technique, so it would be hard to tell what “breakdown” would look like.
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Work for this morning:
5 x 5 pull ups on the way back from work. More stuff later.
Edit: I did 100 squats inbetween playing with the kids.
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That is a lot of squats - good work!
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Work for this arvo:
Tower of Babel front squats (ss. 5 burpees) @60kg:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
I regretted this by about set 5. Quads are just permanently sore at the minute. Definitely wasn’t recovered enough for this.
Before anyone gets too excited, there were definitely breaks taken here. All done in around 20mins.
If I don’t come out of this month with some @jdm135 quads, I want a refund.
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Man, I DON’T take breaks and it takes me 30 minutes to do 19 fewer reps, so don’t sweat it, haha. Great work dude!
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That confuses me, because I was definitely taking breaks on the middle sets. Full disclosure: my timing system was “the length of a kids bath”, which is about 20mins. I do tend to jackhammer through the squats pretty quickly though.
No training apart from my unweighted squats later. Legs need all the recovery they can get and after a few experiments in the garage, every upper body movement that I care about causes quite a lot of trap pain. Puts me in the unusual situation of having time and energy to train but nothing useful to do.
I think a big element of it is that I am belting up for the squats, which eats into time. Watching some other folks run it too, a lot of them do the burpees in the same spot they do the front squats, while I turn around and walk a few steps away. I also go quite leisurely on the burpees at the end, haha.
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All of those seem believable. The lower weight can’t be ignored either, I’m doing this at nearly half the weight you are and I suspect your 1RM isn’t double mine. I tend to do each superset pretty close to all out effort, then rest inbetween more difficult sets. The sets of 9 and 10 were probably close to a minute rest whereas the smaller sets are just a few deep breaths
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Holy crap that’s a big workout. 135 is no joke for fs never mind with burpees snuck in in between
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On another note: I’ve been watching the Crossfit Games over the last few days and I’m shocked at what a clown show its become. Handstand walk obstacle course? Why? Free standing handstands? Why? I don’t want to be the old guy that doesn’t like change, but this all looks like skill-based bullshit to me.
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Better than the softball throw
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Thanks, I’m disproportionately good at both high rep squats and front squats, relative to my back squat 1RM.
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