happy cake day
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8/12/2022 Friday
The Morning Star C2W3D3
The usual warmups. Forgot to do the jumps.
Power cleans: 3x5x150
SS Band Upright Rows
Squat: 10x5x205lb, going every 90 seconds
Press: RX is 10 reps at 125, I took them 3, 4, 3 going E2MOM
SS 3x5 ab rollouts
3 rounds:
-Bench press 3x5x145, 165, 185; every rep was paused on the chest. last set was hard.
-Chinups, 3x3
BSS, 3x7 with 35lb.
I am DONE with 2 cycles of The Morning Star.
I will figure out 7th week protocol next week and then I suppose run the Morning Star Anchor, which is similar but looks harder, with a lot more assistance volume.
This program has been EXCELLENT for me. The tedium of the same exact exercises every time is not a problem for me; see for example that I’ve leaned into the monotony and made the assistance movements almost the exact same every session as well, though it isn’t prescribed; so clearly it doesn’t bother me.
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8/13 Saturday
Discovered a neighbor who does Crossfit in his garage. Has a cool setup. He kicked my butt this morning.
50 burpees to start
Long KB carry
Tons and tons of pullups
Something called a Curtis P (clean, lunge, lunge, push press) for way too many reps
Another long KB carry
More pullups
More burpees
I was puffing before the first set of burpees was over. This dude is a monster and never even seemed out of breath! I had to bow out of a lot of reps. Embarrassing!
But had a great time and hope to do it again sometime. Conditioning is everything.
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Sunday
Embarrassingly sore everywhere from yesterday. Havent figured out the order of operations for my deload week coming up, but may be this soreness will dictate Monday’s lift by process of elimination.
I want to test the bench press, squat, deadlift, and press. Would kinda like to test the power clean too.
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It’s cool that you found a CrossFit dude in your neighborhood. I work out alone (and prefer it that way), but I do see the potential benefit of a CrossFit partner. That could make WODs, etc. more “fun.”
I find the best way to combat a sore muscle is to beat it up again, maybe with some relatively light pump work or bodyweight exercises. The latter often doubles as conditioning, too!
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Yeah, im trying to use bands today to get a little blood into the area!
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Thats a great find mate, you’re going to be in for some fun.
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8/15/2022
The Morning Star 7th week deload
Warmup
Squats:
1x275.
1x295 lifetime PR.
2x275.
2 sets each of calf raises, leg curls, leg extensions. Done.
This week will be low volume, try to hit a PR in a few lifts and do some cheesy assistance work and take it easy. Plan is Wednesday I’ll bench press and deadlift, Friday I’ll power clean and press; unless I can buy more plates, in which case I can deadlift at home Friday and change it up.
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October 2021
December 2021
August 2022
That’s slow but sure progress. Let’s say I added 20lbs to my squat in 8 months. 20lbs more to hit the goal, will it take 8 months more? Could be more or less TBH, lots of factors at play. But the trajectory is there.
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Woohoo! Congrats.
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congrats. well done.
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Gonna put this here so I stick to it.
Next cycle of 5/3/1 I’m NOT raising the TM, I’m going to keep it at 275. Re-reading some of Forever last weekend reminded me just how insistent he is that you creep up gradually, and stay well within your ability on TMs; Morning Star still gives me the flexibility to push reps at TM, plus constraints on rest time.
Besides, if 295 is truly my current max, my TM is already too high because 85% is like 250lb.
Depending on how power cleans and presses go this week, I may raise the TM on those though.
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Nice dude! You’re so close
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Great work!
I think this next 20 pounds will come faster! You seem way more locked in.
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Thank you, i think it just might!
8/17/2022 Wednesday
One rep of bench and one rep of DL and GTFO. LOL.
More accurately:
Warmed up
Bench press, singles up to 235lb, lifetime PR I believe.
I had a spotter so went for a second rep, but it was doomed from the start.
Very happy with that amount of bench press progress, especially considering I haven’t been training it hard.
Deadlift: Worked up and hoped to get a new PR single at 375. Failed miserably.
Dropped to 355 and expected it to be no problem. I got it, but it was ugly. I felt my back was unfurling to crane the weight up.
NBD since I a) hit a DL pr recently and b) haven’t trained DL much at all for months, but something to be aware of.
Friday will be press and power clean, then next week I’ll start The Morning Star Anchor.
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8/19
Press: up to an ugly, ugly, slow single at 145lb, lifetime PR.
The bar was stuck in front of my forehead at about a 20deg angle forever, finally willed it up! Right side was low.
Power Clean:
Up to 185, 6 reps. Major PR over the above quote from 7 weeks ago. Realistically thats a technique gain not a muscle gain, but it still feels good.
Also saw that i DL 375x1 seven weeks ago bit failed it miserably Wednesday. No conclusion, just an observation.
Back on Morning Star for the anchor next 3 weeks. It has lower main lift volume, higher assistance volume, more main lifting at TM.
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Awesome, Morning Star has really worked out well for you.
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nice work
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Uh, a few PRs here in the last few days, nice!
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