I love this, because MY legs are actually bigger!!! Hahahaha, that’s rare for me.
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I actually gained leg size, but yeah they look puny here ahahah
My left knee (hte bad one) really didn’t like the push presses from tuesday it seems, I have been limping. I’m guessing patellar tendon irritated. Well I’ll know to go at it easier…
Gonna reintroduce stretching and foam rolling into my routine as well.
I’ve been resting these last two days then… only a bit of boxing yesterday. I’ll do dynamic day tomorrow for legs, we’ll see what happens, I’ll try to do no exercises that put rpessures on the knees.
Hi guys, so I’ve been away some time. So when I started training again, this time ly left knee was bugging me. Two weeks straight. I don’t really know why. Tendonitis I guess.
This knee has been bugging me for a year and it’s annoying. So I was demotivated with training. And logging here as well as a result.
But truly I guess it hinders something deeper. What kind of man do I want to be? What am I, if I can’t even find 5-10 mins to log a day, to have this little discipline?
I have been lazy. It’s true, it’s hard to left on your own, and to create things, and to keep coming at it even though it doesn’t pay. Well not right away at least.
Anyway I wake at 8 now and I have much work to do. Money is super super tight also, like I’ll probably have to find another job that I don’t like soon for a little while. But that’s just on me for being irresponsible.
Also I pretty much stopped going out and drinking so much 5 weeks ago? I drank the occasional beer here and there, but nothing to compare to.
I also been dating a girl for a month. We really like each other hehe. Then, I put myself some extra pressure to make things move in a positive direction.
So, training. I still training upper body. And the legs these last couple of weeks. But needless to say that 2 weeks only, and the lack of motivation, my prep for the CrossFit comp was BAD.
It was a truly excruciating and humbling experience. Myc ardio was in the shitters (well I felt that way) and we finished 19 out of 41.
Also, I guess I shouldn’t be too hard on me. I’m not a CrossFitter so I lost points because of technical mistakes (like your feet have to go behind the bar in the arch of a toes to bar) and never practicing gymnastics or such lol
But I really felt bad, you know, like I felt out of shape ahahah. There were a few really good guys, and most of them outlift me in the squat and o-lifting. Some roided guys as well (disheartening to see a ripped 240 lbs monster power curling more than your clean)
But I still did a PR of 3 touch and go power cleans at 95 kilos naked and in Converses lol
Anyway, it really motivated me to go to the next level, sportswise and professionally.
I still did a few nice things during that time:
Floor press unplanned PR:
And this shit lol:
I’m thinking I want to regress, to do the complete opposite of what I do for a while. I want to be healthy, pain free, with nice ROM and life quality. I have started strettching again and it helped. Been watching keensovertoes and Marcus Filly stuff and I seriously considered buying one of his program.
Why? I think doing the opposite of what I usually do could be beneficial for a couple of months: full crazy ROM, slow tempos, isometrics, unilateral work, functional exercises, less emphasis on performance, and cardio.
I might learn some stuff. Then I want to really focus on my strength and cardio. We’ll see.
Considering work, I’ve been praised many times by clients and others, so it’s nice. But this month has been terrible coaching wise. I’m not very good at marketing, and I have to improve this.
Moving my ass.
This week I’ll just do a bodybuilding fun thing and I’ll see what I do next week. Maybe buy a prog but hmm I’m really poor right now. Like really lol. Or get inspired by things and write my own. I’ll try one of Filly’s session to see how I like it.
But I really miss having a plan, a program, a purpose: this gets me way more motivated than training just “for fun”
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CrossFit Recap
The place was packed so we spend most of the day standing, the legs were so tiiiiiired. Also it was sunny and hot as you can see, I immediately tanned lol. The sun was driving me insane by the end of the day
WOD 1
20 TTB
45 Push Press 40 kilos
20 TTB
65 Ground to OVH
20 TTB
45 Push Press
20 TTB
Starting strong by doing the 20 TTB in a row (I had done this exercise only twice in the last four years ahahah). I was so much in my head and stressed that I was forgetting the count of the push presses and losing time lol.
Then the GTOH came and it started becoming hard. My hook grip resisted well but it was exhausting.
Then the TTB became hard: my grip was failing (not used to these thick ass bars!) and my hip flexors as well. the push rpess was actually the rest: I was almost strict pressing it ahah
The morning I was so tired. I really had not sleep enough.
WOD 2
10’ AMRAP
4 Burpees over wall (2 boxes height)
10 Sync DB Snatch
Ooof this one was cardio. I knew I was tired that day and week (started waking up earlier to have a human schedule, and a few days of little sleep) when the 22.5 kilos DB felt heavy. When It’s supposed to feel light.
It was tough. Looks simple when you give it your 100%, with a judge, your partner, people that came to cheer you, it’s really hard.
I feel once during the over wall lol but unfortunately no injury. My teammate came to me and I said I was fine while touching his sweaty AF torso. So of course next attempt my hand slipped on the wall 
WOD 3
8’ to 3RM Clean touch and go
I was feeling better. I tried putting on my knee sleeves: lol no way. Impossible to pass the calves. You can’t let go of the bar.
I failed 98 on rep 3 because I was doing a pronated grip. Then mastered 95 without too much trouble, but I felt satisfied enough: had not done o-lifting for 6 months, since I blew my meniscus… during a 100k pwoer clean and jerk. Well TBH I did one some power cleans and some power snatches.
Still a PR so that’s nice.
WOD 4
120 cal Ski erg
40 Box Jump Over Sync
40 Box Jump Over
40 Med Ball Over the Shoulder (50 kilos)
The ski erg went fine, I was constantly at around 1550 cal/hour and my friend 1900 lol!
Then cardio caught me. I was quite nervous about the box jumps: this movement always destroyed my knees. But jumps over are easier it feels. Knee was fine. But my quads were really out of stamina. The same happened when i was doing burpees over the bar: I lack muscular endurance there, and really need to improve my quads actually.
Also I was dead out of breath.
The med ball tosses were horrible: it was so slippery! But my friend managed to destroyed them in a go. In the past I had detsroyed the 60 kil with ease but here I was struggling, it was a great effort for me, but manageable. We actually did a good time on this WOD!
WOD 5
6’ EMOM
1’ Running max cal
1’ Lunges with 15 kilos DBs
6’ EMOM
Max Muscle-ups or Pull-ups
Start every minute with weird jump squat sync
Last WOD. Xe actually did a real good score on the first part. My legs were on fire lol. I was also fearing the running, but the air runner felt way better on my knee than the concrete. It hold fast.
But we were terrible on the gymanstics parts. I managed 4 MUs, then it was 2, then I switched to pull-ups because the judge told me my technique wasn’t valid for some reason? Legs behind the bar during the arch? i think it’s an error on her part because even strict MUs are valid so that was weird but I don’t care since i wasn’t planning on winning
My hand, as you can see in the picture, were just destroyed from the get go after the first 4 WODs. After this one I had 8 torn calluses lol
All in all, it was very tough and long. Yesterday I was still horribly tired lol. Itw as also humbling: I want to have a better fitness and cardio!
I migh want to do it again!
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Couldn’t help but point this out
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The kind of face you make when you know you’re photobombing loool
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Is that red sweat on your shins?
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Blood from the cleans and stains from the floor (lunges) on my knees.
Today, leg day, and I’m happy for my knee is feeling good!
A. Banded Squats
4 x 6 from 60 to 90 kgs
B. Leg Curl
3 x 8 with 40 kgs
1 x 8 + 25 partials
C. Leg Press Ascending Set
16 reps with weight from 150 to 230
D. Leg Extension
1 x 10 with 70 kgs
1 x 15 with 60 kgs
1 x 20 + 25 partials with 50 kgs
E. Dumbbell RDL
2 x 15 with 30 kgs
F. Calf Raises
3 x 10 + 10s hold at top x 3
Didn’t go hard today, but I good sensations. Appart from the squats lol at first it was bugging a lot my knee. The last set felt the best.
Brutal, painful session, but I didn’t goc razy with the weight. Didn’t have to! The partials were horrible.
As well as every leg extension set lol. I had not done these in months, and was still a bit stressed for my knees which were crackling, but it was okay. Focused on slower tempo and lighter weight and the burnt from another planet
The calves thing was also unreal
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05/05/22 - Chest and shoulders
A. Incline DB Bench
4 x 8 pyramid up to 36 kgs
B. Paused Bench Press
5 x 5 pyramid up to 100 kgs
C. Incline Bench with Constant Tension
3 x 6 with 70 kgs
D. Push-Up Ladder
2 x max
E. Lateral Raise
3 x 12 with 12-10 kgs
F. High Incline Smith Press
3 x 5 with 80 kgs
G. Rear delts Swings
1 x 80 with 12 kgs
Good session, it’s always better when we are 3 doing the same stuff… But it lacked burn I guess? Isolation for my chest? So it didn’t feel as enjoyable.
Really felt and “enjoyed” the raises and swings though
Body still crumbling from saturday, elbows especially are sore from the pull-ups / MUs and everything
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1x80x12 or 1x8x12?
You read that right… One set of 80 reps with the 12 kgs DBs. it hurts! A John Meadows Favourite
I love training rear delts with high reps/lots of TUT
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Got it, well done to you. I was deceived because I thought it was an exercise for the back of the shoulders, in which the dumbbells are raised much higher. Not that the way you do it is easy, but I found it quite difficult to do it the way I thought.
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It is the same principle and works the same muscle, but it is indeed way easier. You just do it for many many reps and it’s suddenly not easy ahahah
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Good to see you back dude.
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Get those cannon ball shoulders!
Great work.
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05/05 - Back
A. EMOM 20’
5 Pull-ups with 7,5 kgs
10 Gorilla Row with 28 kgs
15 Cal Rower
20 Band Pull-appart
B. 4 RFT
5 Deadlift 150 kgs
10 Inverted Row
15 Horn Curl 10-20 kgs
20 Sit-ups
Wasn’t motivated to do a standard bro session today so I did this.
I think I went too heavy on the deadlifts, my back is sore. And this circuit destroyed my arms!
Well now I’m gonna scale down the weights and work on what I’ve ignored: unilateral work, tempo, isometrics, mobility and stretching, abs…
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Presenting a bench seminar at our little gym today, then did a bit of stuff before starting the new program, who’s goal is to rebuild me ahahah
Of course then I had to bench a little
Then some cardio:
4 rounds
100m run
50m yoke walk
20 Kb swings
10 burpees
10 KB snatches
Got a nice sweat, then a bit of hollow holds.
Tomorrow doing some “functiunal stuff” by Marcus Filly. I don’t buy into functiunal BS, but I think it cannot do me any harm to try a methodology which I had never before, and do slwoer tempos, lighters weights, greater ROM, more unilateral work for a while.
I think it might help my knee.
Also starting a 30 days 30 mins of cardio every day challenge. So, each morning I’ll be doing 30 mins of cardio. We’ll see what happens!
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So, staring the Marcus Filly program
Day 1 - Squat and Pull
A1/ Rear Foot Elevated Split Squat
1 x 10 with 60k
2 x 10 with 50k
A2/ Pull-ups
3 x 10
B1/ Cyclist Front Squat 3010
1 x 10 with 60k
2 x 10 with 60k
B2/ DB Row
3 x 10 with 36k
C/ AMRAP 5 mins
2-4-6-8-10…
Renegade Row with 20k DBs
5 cal rower between rounds
D/ AMRAP 5 mins
2-4-6-8-10…
Thrusters with 20k DBs
5 cal stairmaster between rounds
E/ AMRAP 5 mins
2-4-6-8-10…
V-Up
5 burpees between rounds
When you look at it, it feels like a very easy session. Supposed to be RPE 8 all around. Well nope it was 9.5 the whole time ahahahah
Never thought I would be humbled without ever using more than 60 kilos
My body is so terrible at balancing right now. My left were wobbling to find balance during the split squat. Exactly what I needed. To improve my weakpoints
Front cyclist squat was tough, I should have warmed-up my thoraci spine to be more upright, i was quite slouched. With reps, my ROM improved which is nice. My knee feels good right now. Let’s hope these will heal them.
But OMG it was like the worst abs exercise I ever done. TUT front squat is the horriblest thing for me. Didn’t help that I yoked and swinged and did abs yesterday but holy shit my midsection was screaming
Back work felt good, weight wise it wasn’t really ahrd but the systemic fatigue from these superset was unreal.
The cardio stuff at the end was intense but I felt good afterwards. In the end, really intense and tought session when it looks so easy: my body is used to bilateral work and 1RM so yeah of course ahahah
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Day 2 - Hinge and push
A1/ Double Paused Deadlift (mid-shin, knee) and 3s eccentric
3 x 8 with 100 kgs
A2/ Half Kneeling Military Press
3 x 5 per leg with 50 kgs
B1/ Landmine Deficit Single Leg RDL with 3 s eccentric
3 x 10 per leg with 20/30kgs
B2/ DB Push Press with 3s eccentric
C/ 27-21-15
Cal rower
21-15-9
Pike push-up
D/ 21-15-9
Cal bike
27-21-15
GHR sit-up
Easier than the previous but still very hard. Everything was tough on the core and cardio. But more enjoyable today.
The cardio was nice. I did the sit-ups unbroken, it provided much core destruction ahahah
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Day 3 - Push and Pull
A1/ Bench Press tempo 31X0
3 x 10 with 75 kgs
A2/ Pendlay Row tempo 30X0
3 x 10 with 60kgs
B1/ Dips tempo 2020
3 x 12 with BW
B2/ Inverted Row tempo 30X0
3 x 12 with BW
C/ RFT 15 mins
20s L-Sit
15m Bear Crawl
15m Bear Crawl Backwards
10 KB Clean and Push Press
5 Pull-ups
D1/ Kneeling Filly Press
3 x 8 with 20kgs KB
D2/ Diamond then Close-Grip Push-up tempo 30X0
3 x 8-10
D3/ Hammer Curl tempo 4010
3 x 10 with 12kgs DBs
That’s a lot of slow tempo. But it did provide a quite good pump honestly. I was very surprised I would have such a pump with BW exercises, especially in my chest.
It was quite enjoyable for such low weights.
The 15 mins RFT was straight-up horrible though. Reverse bear crawles are just BRUTAL and combined with the clean and press, my shoulders were on FIRE. I tried the prescribed weight of 20kgs KBs then quickly used my mates’ 10 lol
Knee is feeling better over time
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