I knew this workout was going to suck. I was supposed to do it last night but I convinced myself to do it the next day and to be honest I was kind of afraid of completing this one. Anyway, it looked like this:
Foam Roll
Squat
Bar x7x2
Bar x5x2
135x3x3
225x3
225x2x2
315x3
365x1
385x1
405x stapled to the floor…(I used a belt on this set so i guess i was not used to creating tension by pushing against the belt so my core gave out)
335x5x4 (used a belt on sets 2-4)
335x2 belted
335x1x3 unbelted.
All belted sets felt like i was going to have a freaking aneurysm…i don’t like wearing belts, it made the inside of my brain itchy…
DB RDL
100# each hand x3x3 each side
Roman chair leg lifts
80#x7 / BW x10 <<< Repeat for 3 sets.
Hill Sprints
50m steep incline, rest 1 min,
75m moderate incline, walk back down.
This wasn’t as hard as the very first time I ever did complexes. I haven’t done them in a while so I can say muscular strength endurance has increased.
HS Pulldown
70# each side
21 reps both sides
21 reps one side, other side is in half-flexed position for the entire time, switch.
21 reps both sides…this worked pretty well.
OHP
40# DB each hand x21 for 3 sets
Curls!!!
22.5# DBs each hand x21 reps each arm
Seated Curls
20# x25 each arm for 2 sets
Asian abs…
light weight x14 each side. couldn’t really feel it. So i moved on.
Hanging Oblique crunches
BW x14 each side for 2 sets…couldn’t really get a pump so i moved on.
Cable Standing oblique Crunches
47.5# x21 each side for 3 sets…kinda worked
Roman Chair Straight-legged leg lifts
BW x21 x3 sets…could kinda feel it…
Really have to work on my ab’s mind-muscle connection.
Treadmill HIIT
5.6 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
6.3 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
7.0 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
7.7 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
8.4 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
SGHP
warmup…
315x3x3
All sets: Ground, Above knee Above knee
Complex w/ 135#
Deadlift x5
B.O. row x5
Power Clean x5
OHP x5
Back Squat x5
Front lung/back Lunge (alternate between sets) x5 each leg
for 5 sets…this took about 14 mins.
Treadmill HIIT
5.6 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
6.3 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
7.0 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
7.7 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
8.4 mph for 30 secs
Active rest at 2.1 mph until HR is 160 BPM
…my prior PR’s on squat were powerlifting style and about 30lbs more. I noticed that Squatting ATG increases overall athleticism (cutting power, acceleration stopping etc.)…Powerlifting squats don’t really do that.
9/21/2014
Incline BP
work up to 225x3x3
Deadlift (Snatch Grip)
Work up to 315x1x3
Normal DL
Work up to 425x1
RDL
315x3
365x3x2
OHP / Pullups
135x7 / BW x10
Repeat for 3 sets
Treadmill incline sprints
5.6 mph x30 secs Rest for 1 min
6.3 mph x30 secs Rest for 1 min
7.0 mph x30 secs Rest for 1 min
7.7 mph x30 secs Rest for 1 min
8.4 mph x30 secs Rest for 1 min
Haven’t posted in a while but i’ve just been doing regular squatting with some conditioning. I usually work up to 365 and if i’m feeling up to it I go up more. So far i’ve done the following PR’s
Paused Squat PR
375x1
Squat PR
405x1
again, this is with the new ATG style of squatting. I hit about 435 using the standard powerlifter technique and i would do this for high reps…not very smart if i’m looking to train in the long run. Anyway i’ll post today’s workout since i’m here
11/2/2014
Treadmill run at 7.7 mph for 1/4 of a mile
Bench
Bar warmup
135 x3x3
225 x3x3
275x2
275x2
275x1
Single Leg RDL
100# x10 each leg for 3 sets
HS Hack Squat
2 plates each side x3x3
3 plates each side x3x2
4 plates each side x3x1
Circuit (15 minutes)
OHP 155 #x5
Hanging Leg Raises x7
24" ish box jump x5
Pullup w/ 45# x5 (sometimes it slipped out of my less than stellar foot grip so it became a BW pullup)
Squat / KB swing
315x3 / 75#x7 / 40# x7 right arm / 40# x7 left arm
for 4 sets
Treadmill Uphill walk @ 2.1 mph / 75# KB swing
1 min / x10
1 min / x9
1 min / x8
1 min / x7
30 sec / x6
let’s ignore the fact that i’ve been ignoring this log…
12/15/2014
Workout 1 (Yes, two workouts today)
Bench Press
Work up to 275# with a focus on explosion and pausing.
Chinese Side bend abs
80#x10 each side x 2
100# x7 each side
Pullups x10 Dips x14
Pullups x10 Dips x14
Back Extension
BW x10 x3
45# x7 x3
Treadmill run
1 min on 1 min off at “7” setting on incline
5.6 mph / 2.1 mph
6.3 mph / 2.1 mph
7.0 mph / 2.1 mph
7.7 mph / 2.1 mph
Workout 2 (6 Hours later)
SQUATS
(I ripped my pants but no one else was in the gym, I took off said pants and proceeded to workout in the black compression shorts underneat. It was very liberating and didn’t look weird at all…would do again 10/10)
Bar x10 / OHP x10
Bar x10 / OHP x10
Bar x10 / OHP x10
Bar x10 / OHP x10
Rest 2 mins
135x7 / Push Press x3
135x7 / Push Press x3
135x10 / Push Press x3
135x10 / Push Press x3
Rest 2 mins
185x10 / Push Press x3
185x10 / Push Press x3
185x10 / Push Press x3
That’s all. I will stretch next time…foam roll too. I’m looking into doing some agility work as well since I’ve omitted that type of movement from all workouts.
Push Press 175x3 combo with battle ropes (70 reps per side)
Repeat this for 5 sets
Max incline treadmill at 2.1 mph / DB swing 75#
1 min on / 10 swings
do the above for 5 sets…
anyway… today’s workout
12/17/2014
Crossfit’s very own Fran
for the uninitiated it requires a 95# Barbell and a pullup bar
Thrusters…a combination front squat to a Overhead press…which is one rep
Pullups (not of the crossfit variety, I did these without the use of lower body momentum)
Tabata Bike Sprints
20 secs max resistance, max tempo
10 secs low resistance, low tempo
Repeat for 8 sets
Today
12/19/2014
Anderson Bench Press
135 x5
225 x5
275 x1
295 x1
Squat / Battle Ropes
135 x5 / 70 each side
225 x5 / 70 each side
275 x5 / 70 each side
295 x5 / 70 each side
305 x5 / 70 each side
310 x5 / 70 each side
310 x5 / 70 each side
310 x5 / 70 each side
310 x5 / 70 each side
Max incline Treadmill Walk + alternate between:
40# KB swing x7 each arm and
Hanging leg raise x10 & Pushup x21)
30 secs / KB swings
30 secs / Leg Raise & Pushups
repeat the above for 4 rounds