[quote]ecogenx wrote:
DaCharmingAlbino wrote:
I’m afraid I got a little p.o.'d about the the 265. Bar went halfway up stalled and came back down (shoulder again). At that point I let out a big ole “F**k!” yanked myself out from under the bar, zerchered it up and slammed it into the uprights.
Scared a couple of “bros.”
'roid rage??[/quote]
Oh yeah. When I really get going I threaten to back into to people and pop my backne all over them.
Great article. congrats!
If you’re scaring the bros, you’re doing it right. Keep up the good work!
I’ve decided I want to specialize on the overhead press, so I’m going to let bench lie fallow for a while until I hit my target. I’ll be increasing the frequency of OHP and variants and do assistance work that hits triceps and chest incidentally.
I want 200 before the year’s out.
[quote]DaCharmingAlbino wrote:
I’ve decided I want to specialize on the overhead press, so I’m going to let bench lie fallow for a while until I hit my target. I’ll be increasing the frequency of OHP and variants and do assistance work that hits triceps and chest incidentally.
I want 200 before the year’s out.[/quote]
Funny. I thought about doing the exact opposite today 'cos OHP is not budging for me. Bench has improved from 225 X 5 to at least 250 X 5 since January. OHP is stuck at 145 X 5, and that’s after 3 weeks of working at it.
If you don’t mind, please let me have a peak at your program for the OHP.
[quote]formfunction wrote:
DaCharmingAlbino wrote:
I’ve decided I want to specialize on the overhead press, so I’m going to let bench lie fallow for a while until I hit my target. I’ll be increasing the frequency of OHP and variants and do assistance work that hits triceps and chest incidentally.
I want 200 before the year’s out.
Funny. I thought about doing the exact opposite today 'cos OHP is not budging for me. Bench has improved from 225 X 5 to at least 250 X 5 since January. OHP is stuck at 145 X 5, and that’s after 3 weeks of working at it.
If you don’t mind, please let me have a peak at your program for the OHP.[/quote]
I would be happy to do that, but I haven’t figured out what it is yet. I’m pretty sure that it involves a lot of pressing, though ;). The 4 lift rotation with varying heights seems to be working well for lower body, so I might just go with that for OHP and see what the results are after a month.
2009-9-15
Standing OHP
135x3
145x3
155x2
170x2,1
150x5
High Zercher lift (pin 4 midthigh)
135x5
225x2
315x1
365x1
415x1 (+5 still 20 under PR)
Romanian DL
335x6,5 (PR +5lbs)
Small bands Press downs (~100)
8x3 sets
Zercher : I only took one single today because my back and groin are still feeling the deep Anderson squats from 2 days ago. I’d rather overwork on those right now than any other lift.
Overhead Press: is in the right place. All reps were paused at the shoulders and solid. OHP starts going up when I stop taking maxes on it so I just need to be patient and let the strength come through development of all the little bitty shoulder muscles. Didn’t count the 2 sets of 8@135 I did @ 2AM last night (what the heck is wrong with me?). I was going to try some “overcoming isometrics” at my trouble spot, but I’ll leave that for another session.
RDL: trying to put my weight on my right leg. Left leg is taking over too much. Felt good, though the lower back was twitchy at full hip flexion.
Chest-supported rows and (probably no) abs after soccer practice.
edit: Later
Chest-Supported BB Rows
115x5
185x5
235x4
230x5,5,4
BB Row
235x5
Supine Ab Iso hold
BWx40sec,30sec,30sec
Pallof Press and Hold
40x20,20 sec
More right tricep stuff
some x some
Notes:
CSBBR - Should have brought my fractional plates. 5 lbs was too much of a jump.
Abs - quiverin’ and shakin’ again. Been too long.
showoff. 
Great lifting!
415 rocks. Nice lifting.
Awesome, DCA. Simply awesome. On the RDL’s it looked more like you got tired of the set, rather than tired from the weight. You had a lot left.
[quote]LittleStrick wrote:
Awesome, DCA. Simply awesome. On the RDL’s it looked more like you got tired of the set, rather than tired from the weight. You had a lot left.[/quote]
I am purposely limiting the reps on those. I always feel like I can keep going, but I pay for it if I do.
Besides, it’s a cheap PR every zercher day
[quote]DaCharmingAlbino wrote:
Besides, it’s a cheap PR every zercher day :)[/quote]
Lol…there is that.
Nice work huge zerchers.
I have those on my punch list too.
and you are looking a little bit jacked.
mcl, jjack and Kmac.
Thank you.
Kmac - what are the degrees of 'jackedness?" Jackednicity? Jackedulation?
Still feel skinny and weak. Bigorexia is here.
[quote]mjnewland wrote:
Great article. congrats![/quote]
Thanks for reading it, mj, and for your support.
Crossfit Workout of the Day should be named after common household items:
Spatula
Plunger
Tongs
pineapple-corer
Stuff like that.
Oooo! Corn Spears! yeah!
i would name them after scarier stuff, like
anal probe
septum
forceps
sponge
proctologist
wife
you know…
[quote]DaCharmingAlbino wrote:
Still feel skinny and weak. Bigorexia is here.[/quote]
that never goes away. i’ve never felt “big” until i see pics of myself and then i think, that’s not me… right.
can anyone else relate?
[quote]mjnewland wrote:
i would name them after scarier stuff, like
anal probe
septum
forceps
sponge
proctologist
wife
you know…[/quote]
And the ever-popular: genital warts!
Hell of an article DCA, and ditto on those Zerchers.
Who knew old meatheads could read?