Cut Up or Shut Up

Training Training Logs
81

alright guys, switching it up a little bit here.
3/1/2013. first crossfit workout.

400 m run, 21 Kb swings, 12 pull ups

aka, helen. i did it
not that great of a time though 11:30. the 400 killed me.

Then

50 double unders, 50 sit ups, 40 DU, 40 SU, 30 DU, 30 SU etc. all the way to ten. AKA Annie.

DNF…due to the double unders. i’m sure i did way more than the prescribed but it’s all good, i just didn’t wanna catch myself cheating.

I made it all the way to the 30 set of sit ups.

Yeah, there’s a time and place for crossfit. I think I’ll keep it up along side my heavy lifting. Which is tomorrow. I think it’s time for some squats and single leg work.

82

3/3/2013

Warmup: complex of DL, power clean, rows, ohp, back and front lunges, 135lbs, 5 reps each exercise.

DL
135x5x2
225x3
315x2x2
405x1x4 last 2 w/ belt
465x1 W/ belt
405x1x2
375x1x3
315x2x2
the focus here is speed and not letting my hips rise before my back & Keeping the core tight.

Single leg romanina deadlift

100#x5
125#x5
150#x5x3

BO rows with 14 pushups
70x10
115x10/BWx14
150x10/Bwx14
(175x7/Bwx14)x4

Rowing machine.
500m intervals X4
(finished 200 meters in 7:30~ Took about a 20-30 second rest between each set.)
Then,

2000m row in about 8 mins

Done.

Will attend an X fit workout session tomorrow in the A.M.

83

Woke up to go to X-fit,looked at my alarm, then i went back to sleep.

3/4/2013

Warm-up complex
w/135

Squat
135x7x2
Front Squat
135x5x2
Anderson Front Squat
135x3x2
185x1x3
205x1x3
225x1x2

Front squat walk out, hold for 28 breaths
315x1
405x1
495x1
545x1

Overhead press/Pullup Combo
135x5/7 BW pullups
185x3/7 BW
185x2/7 BW

Treadmill interval max incline, 30 secs each 1 min rest in between.
7.0mph
8.4mph
9.1mphx3

Row 500m intervals x3. Easy last 500m

Foam rolled.

This workout took about an hour and 15 mins. I’m looking to cut my workout time to about 45 mins to 1 hour.

84

Wsup beetches

3/5/13

A.M. workout
handstand pushups X5
Overhead lunges 45# X20
Row for 30 calories

Repeat X3 12:05

P.M. Workout

ATG back squats High bar.
135x5
225x3x3
275x2x2
295x1x1
315x0, w/ belt: 315x0

275x2x3
225x5x2
135x7x1 front squat.

Not too happy with these, but it just shows that my high bar squat needs some work. I should throw in more assistance work on my quads…leg presses should do the trick damnit.

DB rows/Seated DB press (1 DB on one hand only so that I can get some core/oblique work in)
100#x21/60#x7 Repeat x3

Dragon Flag
BWx7
BWx7
BWx5
(Legs bent) BW x5

Landmines/Side bend/pushup combo
45#, until tired/100#x10/BWx21 Repeat 3x

Rowing machine
30 cal x 2 (avg 1:30)

GTFO of my log.

85

sup T Nation.

3/8/13

Warm up:
Power clean
135x5x2

High bar squat.
135x5
135x5
225x3
315x4x3
315x1

Anderson Front squat
225x2x3
255x1

Front squat

225x2x2

High Bar Squat
275x5x4

As you can see, i did a lot of squat variations and then ended up doing the same exercise with a lighter load and a increased volume protocol. My idea is that if you can hit a target weight, then hit the accessory exercise in order to fatigue the same muscles, and then after that is completed, you are still able to lift at or near your first weight, then you have just accomplished three things, increased your work capacity for future workouts, increased and even activated muscled that would not have been worked had you stayed with the same exercise the entire time and lastly, saved your CNS from undue stress. Therefore, I can still be more explosive during the next exercises.

OHP/Pullup
135x5, BWx7

Push Press/Pullup
(135x3/Bwx7)x 2

Landmine/legpress/side bend
(45x21/505x10/100x7 each side)x2
45x21/505x21/100x7 each side

foam rolled and then out.

86

P.M. Workout

X-fit session.

Clean and Jerk:

185# 5 sets of 5

Sprint 200mX 6 w/ 2 min rest in between. Best time was 31 secs. This would probably equate to a 27-28 second 200 meter if there was no turn around at the 100m point.

Really felt the sprint workout here. Have blisters now on both feet and 10-15 mins after the workout, my glutes were all tingly. Yeah, tingly glutes would probably be a word combination reserved for a 2 a.m. conversation with your gay friend. But this is T-Nation so i guess tingly glute will have to be replaced by TESTOSTERONE MUSCLE.

There is an open workout this weekend, Probably will do it if my schedule allows.

87

sup tnation fools
3/9/2013

Cable row
90x7
165x7

Hammer strength row/Incline BP Close grip
90# (each hand) x10/135x7
135# x8/135x7
(180#x5/135x7)x2
(205#x5/135x7)X3
(180#x5/135x7)x2

Weighted pullups/weighted dips dropset sets
(55x5/55x5/bwX5/bwX5)x3

Concept rower
1 min on 2 mins rest. averaged 300 meters per minute.

88

3/10/13:

Warm-up complex,

135#
deadlift X5
BO Row X5
Power Clean X5
OHP X5
Back lunges X4 each leg

Deadlift:

135x5
225x5
315x5
405x2x2
405x1
405x2 w/ Belt
405x2 w/o belt then 21 pushups, then front plank for 60 secs repeat 2X
405x1, 21 pushups, front plank 60 secs

SLDL:
(355x3, 21 pushups, Side plank 30 secs each side) X2
315x5, 21 pushups, side plank 30 secs each side

Strict pull ups:
BWx7
BWx7
BWx7
BWx7, OHP 30# barbellx10
(BWx7, OHP 60# barbellx10) X3

roman chair pike
(BWx10, 14 wide pushups)x3

Foam roll.
Back has been tight the last couple of days. I should lay off the volume for about a week in regards to heavy deadlifting and squatting so that I can give it a rest.

Peace out T Nation fools

89

back is kinda aching.

workout 1.

DB clean and press
75# x12

but i dropped the weight after every rep. This took me about 3 minutes. its heavy

Workout 2.

Squat
225#x3x5

Row 300m, 10 pushups, 20 squats for three rounds. took me 5 minutes and 40 seconds.

Workout 3

Strict pullups
bwx5x3

hammer strength pull down/incline bench
45#each hand X10/135x7
90#x10/135x7
135x10/135x7
(170x5/135x7)x3

Strict pullups/Dips
(BWx5/BWx5)x3

Foam roll. felt like I could do more so I did.
Biked 1 mile

Leg press/calf raises
(500#x21/500#x21)x3

Just wanted to feel a burn. that’s all. i’m good now off to eat.

I should make note that I ate 30 minutes before my second workout a meal of veggies and brown rice. I was expecting to throw up but i think that it got me through. oh yeah. and before that i drank a tall boy. Forgot about that completely.

Alright tnation. peace out. any comments or snide criticisms welcome.

90

back is fucking tweaked. so guess what i decided to work today…

3/13/13

Strict Pullups
BWx7x3
40x5x3
55x3x4
70x3x3 (clusters of 1)

Pullup/Dip superset
(45x5/45x5)x3

Bench
135x7
225x5
245x2
245x1
245x2
245x2

Incline bench/hammer strength pull down super set
135x7/90#each hand X10
135x7/135x10
(185x5/180x7)x3

Farmers Walk on Treadmill (max incline)
2.1mph w/ 45lbs each hand for 1 min
2.1mph w/ 25lbs for 1 min
no pounds for 1 min
3.5 mph w/ 45lbs 30 secs
3.5 mph w/ 25lbs 40 secs
no pounds 1 min
2.8 mph w/45lbs 1 min
2.8 mph w/ 25lbs 2 mins

Foam rolled my back. It’s the lumbar portion that’s in agony if you didn’t guess by now and i am no masochist.

91

T-Nation. Greetings all you happy go lucky iron pushers.

3/14/13

Back is still messed up. As long as I keep an arch in it during lifts, i am fine. It is only when i go into extension of my lumbar vertebrae, that the pain starts stabbing me in my lovely sides. So i wore a belt today during some lifts…I made it do what it do.

Strict BW Pullups and Dips
(10/10)x7 for a total of 70 damned reps. the last set i broke the sets up into clusters of 3 where i went 3 pullups, immediately followed by 3 dips, followed by 3 pullups etc etc. totaling 10 of each exercise. I did this to keep the intensity up

Bulgarian split squats with DB
Used a belt for these suckers.
45lbs each hand 6 reps each leg X 4
(70# X5)X3

Roman chair leg lifts/active rest using Zane’s vacuum pose
(BWx10/10 exhales)x4

Hammer strength iso rows
80#(each hand)x7
115#x7
(150#X7)x5
(185#X5)x4

Farmer’s walk on treadmill Max incline

2.8mph w/ 35lbs (each hand) 1 min
2.8mph BW 1 min
3.5mph w/ 45lbs 40 secs
3.5mph w/ 35lbs 40 secs
3.5mph BW 1:30
3.5mph w/ 45lbs 1min
3.5mph w/ 35lbs 1min
3.5mph BW 1:00

I’m missing something here and there but my total time on the treadmill equated to 12 mins and .8 mile.

Felt good about the last set.

Took a nice long time to foam roll my back and then i peace’d out. Gnight all you t-nationers

92

3/15/2013

Sup T-Nation.
Doing an x-fit workout. Close your eyes if you’re squeamish.

200 meters each of butt kicks and high knees alternating each for a total of 400 meters…it was kinda hard

53 lbs kb swings X10
BW air squats X10
20 lbs mason ball twists with legs up

20 mins as many rounds as you can. i think i did about 15 or 16 rounds. I kept track but forgot to look at the board one more time because of the countless x-fit members of the fairer sex that were in attendance

NOW. i thought i wouldn’t be able to do this workout since my lumbar region is kinda fucked right now. But, through some smart adaptation on my part, i didn’t feel a damn thing (almost). Instead of hip hinging during those kettlebell swings, i did a little bit more of squat kettle bell swing. Works just as well, as soon as my back is better though, i plan on transitioning back to hip driven KB swings. Also, I made a mental note to keep my posture perfect, through the entire 20 minutes of (almost/kinda) hell, I only felt a slight sting in my lumbar region reminding me that my back is kinda fucked. This workout basically drove a deep nail into my mind to keep my posture perfect at all times.

Thanks for reading. Comments welcome.

93

Sup t-nationers

3/16/13

Back squat
135x5
185x3x3

X-fit workout: 17 mins as many as possible,

400m Run
20 knees to elbows (10 each side)
Farmers walk (70 lbs Kettlebell each hand) 100 yards
DB Clean (35 lbs each hand)

I did 3.5 rounds. I took it easy on the 400

Strict pullups:
BW x7
55 x3 x7
BWx7x7

2000m row
i did this in about 7 or 8 mins. Pulled a nice steady 1:58 pace for 500 meters, rest but keep form in check for 250 meters, sprint 500, rest 250, sprint 500.

and there you have it. Now i shall eat and go to work. Peace out tnation.

94

3/17/2013

St. Patty’s day workout,

10 minutes
95#Push press x15
95#Deadlift x10
2’ Box Jump/Step up

i did about 214 reps. it was a killer

Workout 2

Incline Bench
135x7x3
205x3x3

Front squat

135x5
155x3x8
175x5
190x2x2
205x1

For all you badasses out there, this is the first intro phase to the Smolov squat routine.

It just felt like the right thing to do, even though my quadriceps already felt fried.

Foam rolled back, quads and hamstrings then out.

95

3/19/13

Hmmm back healed well even while performing movements that would otherwise injure it further. This leads me to conclude that I was suffering from a muscle strain rather than anything involving ligaments, tendons, bones etc.

Workout 1

Clean (ass to grass)
135x3
155x3
185x3

1 clean, 10 burpees jumping over bar, 20 sit ups (5 rounds)

185# for cleans.
i finished up 5 rounds in 11:14.

I can tell that my work capacity is increasing in large increments. I can do my regular workouts without being out of breath.

Workout 2.

Front squat
165# x8x3
175# X2x2
190# X1
205# X1
225# X1

Pullups
BW X7X4

Foam rolled my back, it band, hamstrings

Bench press Close grip
135x5
225x1x3

96

3/19/2013

Haven’t worked out today but have a thought…Most people think of working out as a chore, something they slog through if they even manage to will themselves off of the couch/desk/bed/etc. For people here, it has become our obsession. Is this healthy? Is the fact that I (and most of the people on here) enjoy punishment under steel something that needs exploration? Why has this physical punishment become our form of release?

Even Arnold said it, “it’s better than cumming”…Is it because we are chasing some goal? or is it because we enjoy the chase? Is it because we need some sort of external approval? Or do we just enjoy pushing ourselves. The easy answer is: “a combination of all factors”. But really, there is one factor that pushes both you and I to do some of the crazy things we do. I’ll keep my motivations to myself but I guess the title of this log should point you in the direction.

I do enjoy lifting heavy things. I do enjoy my newfound abilities that transfer over to the real world…Isn’t it great when you can help a stranger push their car up that last bit of incline to the gas station or handle a heavy load that the hot admin girl at the office asked you to pick up with ease?

This has been said before and I think that Socrates, a man who’s still relevant to this day, (barring the passage of a vast amount of time) said it best, even better than Arnold.

“No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”

I’m about to go lift some weight and impress some hot chicks now.

97

sup-T Nationers

man, so hanging out with x-fit people really makes me examine everyone’s psychoses, Looking back at my first posts, i actually was stronger than I am now! wtf. Then again, i haven’t maxed out any lifts for a while, i may just find out what my maxes are anyway. If anything, i am actually cutting up. I can see my first 4 abdominal muscles without flexing, but still, i want to keep my strength up, and maybe, i may just be acting like a pessimist and my lifts actually increased.

One thing’s for sure though, my writing style definitely decreased. Being out of school takes it’s toll on you and Now i understand why (when i was attending school) most grown-ups seem a bit dimmer than me. Now i’m part of the pack of idiots. I’ll work on it, but since this is primarily a lifting log, let’s get on with the numbers.

workout 1
100 pullups
100 pushups
100 sit ups
100 squats

i finished with a time of 23:50. It wasn’t really hell but it got tiring. I don’t know how to do kipping pullups so my pull-ups were done strict with a slight pseudo-kip on the last several. eff crossfit and their kips.
I did the pushups too, they were face to ground full lock out. that sucked. By the time i hit 60, i was doing sets of 3

Sit ups weren’t bad. I kept it at sets of 10 for that round
100 squats flew by as well, I did sets of 15, 10 and 5 at the end.

workout 2

Front squat
165#x8x3
175x5
190x2x2
235x1

And that concludes my Smolov front squat week 1. My reasoning goes as this. Since normal people do smolov with regular squats, I should be able to keep up a 2 workout routine with front squats since weights are going to be minimal. Also, I base all percentages on a 255 max (my max is 275 with a belt). If this routine is true, i would definitely enjoy front squatting 355 lbs as the routine advertises.

Anyways, the post before this was inspired by two things 1: a shot of jack Dagniels 2: seeing all these x-fit people work out so diligently. It almost resembles some sort of obsession and maybe illness. It isn’t a mental illness unless it takes away from other parts of your life, so i guess we each need to evaluate our situations and how lifting fits into the equation to truly find out if it is something we need to tone back. I myself developed my love for lifting and i do enjoy the mini-high i get after a workout. It’s great. Does it get in the way of my normal life or does it enhance it? I think (at least i would like to think) the latter is true. Happy lifting everyone

98

3/20/2013

Workout 1

Power cleans
135x3
185x3
205x3
225x3

7 chin ups
7 ring dips
10 strict pushups (elbows tucked)
10 double unders (15 if not chained)

17 minutes to get in as many rounds possible

I lost count about where i was, i think i got in about 8-9 rounds

Workout 2:

Warm-up
Front squat:
135x3
165x3
185x4

Complex

Barbell thrusters (95#)/jump over 24" box
5/10

10 rounds as fast as possible…

i lost count and since there was a lack of equipment and rotations were getting fucked up, i had to do another set of jumps if the other person wasn’t done with the squat rack.

I think i did more than 10 rounds, i hit the 14 minute mark and kinda just said, “i’m done”.

Stretch at home and peace.

99

Sup
3/24/2013

So After my little x-fit experiment, i noticed two things

  1. increased work capacity: Fatigue and heart rate have lowered for even the most labor inducing sets. This is a good thing

  2. Lactic acid threshold increased. I went running up a hill (400yards) or so yesterday. I was able to walk up it at a farily brisk pace. I climbed 1/3 down and decided to run up that third one more time. I did it without stopping.

Overall, i think X-fit can be a part of anyone’s program, It does have it’s benefits, and if you’re experienced with the O-lifts are zero, you can increase your work capacity and do the o-lifts with bad form. If you’ve had some exposure to o-lifts, but aren’t practicing theme every day, then I would tread lightly. Since you don’t know your current abilities and they haven’t been tested on the O-lifts, you may end up hurting yourself by overestimating your abilities. This point is something to emphasize with younger lifters who are motivated by ego (like me).

Anyway, today’s workout looked like this:

3/24/2013

…Some dude was on the squat rack so i decided to do some back stuff.

Hammer strength iso rows

45#(each side)x10
90#x10
135#x10
180#x5x3

Front squat
(yes, i am on week 2 of Smolov front squat) looks like you build up to 1 set of 5 @ 80% of your max.
(i used my belted max weight with this workout)
All lifts were done beltless, and ATG. I hope, by the end of the cycle, that I can bang out a 350# beltless and ATG front squat. That would be rawr-inducing.

135x5x2
205x3
205x2
220x5

Concept Rower @ 7 drag factor
1 minute sprints 4 minutes total
my average time and distance: 1:38 @ ~300m/minute.

I feel an overall springiness in my limbs. I don’t feel as beat up after when i compare the feelings i get after working out with strictly weights. Also, my recovery time is much quicker. I went 1 day off, and 1 day light, and now i’m feeling 100% as opposed to heavy weightlifting, where it would take me about 3 days to get back to feeling normal and un-runovered-by-a-train’d

100

3/25/2013

x-fit workout

Power cleans (135#)x5,
GHR BWx10,
200m run,
20 minutes as many rounds as you can.

i did 8 sets of this plus 5 power cleans, 10 GHR’s and about 100m into the run. i’d call it 9 sets but i ran out of time. I felt good. My recovery after the 20 minutes was fine, and i think it took me abou 3 minutes to get to a normal heart rate. I felt like i was about to loose my cookies in the middle of every run but I held on to them tight. After we did this, we went into:

Leg raise holds(?)
8 sets 20sec on 10sec off. These sucked and were painful.

Enjoy your day t-nationers. live it up.

EDIT:

Workout 2
3/26/2013

Front squat. work up to a 2RM

135x2
185x2
205x2
225x2
275xfail. as i was dropping the weight, my wrist got hyperextended and then i tried it one more time.
275x1… wrist felt effin painful

18 minutes of

400 meter run with 20lbs of weight strapped to you
10 pushups
18 medicine ball things (they just dropped picked up the med ball, raised it overhead, and let it drop from there.)

I got about 5 rounds in. The run sucked ass.

And that is my final x-fit workout, officially. Hooray, i made it through with just a sprained wrist and a 255 PR on my Jerk. oh And a 275 ATG front squat. I’ll attribute that to Smolov though