THURS JULY 15
warmup: stretch, foam roll, OHS: barxsome, 135x3
SQUAT
warmup: 225x3, 315x1, 405x1
*add belt + wraps
480x2
480x2
BENCH
warmup: barxsome, 135x5, 225x1 (belt/wraps), 245x1
265x3
DEADLIFT
225x3, 315x1
400x10x1
The squats were heavy but ok, on the bench I wanted 5 but it wasn’t there, I think I’ll still continue with the plan but maybe add a back off set at the end for a little more volumne. Deads were easy
FRI JULY 16
warmup: stretch, foam roll, OHS: barxsome, 135x5
SQUAT
warmup: 225x3, 315x1, 405x1
*add belt + wraps
500x2
500x1 + dump
DEADLIFT
430x8x1
PRESS
warmup: barxsome. 95x5
135x5
145x4
155x2
Lost the second rep on set two, but I got both the first set so whatever, PR there. I suck at military presses so I’m trying to fix that hence the overhead stuff.
second set w/ dump
SAT JULY 17
warmup: stretch, foam roll, OHS: barxsome, 135x3
SQUAT
warmup: 225x3, 315x1, 405x1
*add belt + wraps
520xmiss
Elbows were killing me today, I should have known better than to go for the 520, I was feeling like shit and gave it a half assed effort. I think a little more food and sleep should help, I’ll probably have another go on monday or friday.
MON JULY 19
DEADLIFT
warmup: 275x3, 365x2
455x6x1
BENCH
warmup: 135x5, 225x1 (belt/wraps), 245x1
275x3 → PR
Felt like I needed some recovery so I took the day off squatting, I’ll probably have a go at 520 on weds. back was stiff today and is feeling pretty sore now, need to stretch it and be careful. No need for an injury. Benching was solid today, hit a PR and with some to spare, bench hasn’t felt this strong in a while, very pleased. Deads were harder than they should have been, everything moved easy but I think my back was holding me back a little.
Missing a squat really takes a toll I think… good luck and come back strong.
[quote]grettiron wrote:
Missing a squat really takes a toll I think… good luck and come back strong.[/quote]
Thanks man, I hit it today so I’m feeling good
WEDS JULY 21
ridiculously long day
warmup: stretch, foam foll, apply green cool to low back and elbows, OHS: barxsome, 135x3
SQUAT
warmup: 225x3, 315x1, 405x1
*add belt + wraps
520x1
INVERTED ROWS
BWx6x10 (half with feet elevated, two sets with underhand grip)
messed around with olympic lifts for a while
TIRE FLIPS
30 reps in 2mins (400 something tire)
Crossfit workout stupidness
15 thrusters @ 135
15 burpees
15 thrusters @ 135
time: 4:28
I was killing it until the last set of thrusters, when I went from being in the lead to finishing dead last, stupid cardio
I was suppose to teach a class for a crossfit gym but they didn’t have enough people confirm for tonight so it’s moved back to next week. So I was stuck with 3+ hours to mess around with. Hit a decently heavy squat so I’m pleased, the tire flips were fun, I think I’ll do them again, they have a heavier tire but it was being used so I’ll nab that one next time. As I was about to leave some of the guys asked if I wanted to join them for a workout, I figure why not, so I did my first ever crossfit “workout”. It sucked…I hit a wall after the burpees and had nothing, it was fun though. Threw up after.
520 (don’t have video editor at home so skip to 45sec to see the squat)
thoughts on depth?
THURS JULY 22
SQUAT (monolift, squat bar)
warmup: 165x5, 285x3
396x3
396x3
Nothing special, just a little light squatting, I forgot how to count kilos so thought I was dealing with 10-15 pounds less than I was. Triceps are killing me from yesterday.
SAT JULY 24
CG BENCH
warmup: 135x5, 179x5
205x5
225x5
*add 3 board
269x3
315xmiss
need to work on handeling and getting use to heavier weight
TUES JULY 27 (deload)
warmup: foam roll, band stretch OHS: barxsome, 135x3
SQUAT
225x5
275x5
295x5
GHR
bwx10ish
45x2x10ish
WEDS JULY 28 (more deload stuff)
BENCH
135x5
155x5
185x5
messed around with a bunch of other random stuff, slosh pipe, dips, bench and kb press variations. Taught a class today on the squat at my gym, lots of fun although I only had a couple people come out for it.
[quote]Astar wrote:
Taught a class today on the squat at my gym, lots of fun although I only had a couple people come out for it. [/quote]
That’s too bad only a few showed up; more people need to know how to squat!
[quote]grettiron wrote:
That’s too bad only a few showed up; more people need to know how to squat![/quote]
haha I agree, but it was my first class and I think I was helpful to the folks who came, hopefully if I do a few more I’ll get a larger group showing up
FRI JULY 30 (even more deloading)
shoulder dislocates with band
PRESS
65x5
75x5
95x5
This deloading stuff is boring as hell, this workout took less than 5 minutes. Can’t wait to get back into it next week
MON AUG 02
SQUAT
warmup: barxsome, 145x5, 235x3
325x5
*add belt
365x5
*loose wraps (inzer)
415x5
Back in the saddle. Had some issues setting the bar on my back tonight, don’t know why. Probably had a few more reps at 415 if I wanted them although 5 reps technically ties my PR at that weight. Pretty easy day all in all.
WEDS AUG 04
shoulder dislocated with band
BENCH
warmup: 135x5
185x5
205x5
*belt + wraps
235x8
INVERTED ROWS (w/ 30 lbs. weighted vest)
6x5
DIPS
3x10 w/ 45
It’s been a while since I’ve done this many reps and my arch started to go after 5, still pretty easy benching. All reps were paused.
THURS AUG 05
DEADLIFT
warmup: 275x5
340x5
*add belt
390x5
440x7
275x4x1 (no belt, w/ fat grips)
BOARD PRESS
135x5, 225x2 (to chest)
275x3 (3 board)
315x3 (4 board)
335x3 (4 board)
Deadlifts for reps suck.
SAT AUG 07
shoulder dislocated w/ band
STRICT PRESS
warmup: barxsome
95x5
115x5 (w/ wraps)
*add belt
135x9
SSB SQUAT
warmup: barxsome, 155x5, 225x3
275x6
285x6
295x6
Possible PR on the presses, felt good for another rep or two but shut it down at 9. On the squats I tried a neutral head position (kinda looking down) I figured if it was really gonna throw me forward the safety bar would let me know. It felt pretty strong so I’ll keep playing around with it. The reason I’m trying it is because Mike Tuscherer recently started squatting this way and reported feeling more natural and I want to see if it will help my depth.