Tony Bainbridge’s place?
OH really? Lots of people hang around the middle of a weight class? I was thinking I’d be competing with all these really strong 158lb women.
Good god just stay in the middle! You’ll either slowly work your way up or slowly down. No need for anything drastic. Especially not in your first meet, Spock.
OMG NO YELLING DAVE
It’s a sensual and caring yell. At the same time as being demanding. Mother fucking just got convinced to start twitter so #hijackghostslog
[quote]DaveForner wrote:
Tony Bainbridge’s place?[/quote]
My bad, it’s at some other gym in Fredricton. It’ll be sanctioned through CPF though.
Spock, stop worrying about your weight so much. The best weight for you to lift at is whatever you weigh right now.
This afternoon.
Warmup
GHR 2x10
Reverse Hyper 2x10
Box Squat 105kg+whateverx8x2
GHR 3x10
RH 3x15
Hanging Leg Raise 3x10
My training partner has a meet in two weeks. He worked up to an opener and second attempt in his new squat suit.
Took off out of there to help out another buddy with his training, in Sackville. HE did:
warmup
Bench 3x5 week.
80x5
95x5
105x16
Pull Ups 5x5
Incline D-Bell Press 3x
D-Bell Row 3x
Face Pulls 3x
Dedicated coach, eh?
Are you finding that conjugate is working for your raw lifts?
[quote]DaveForner wrote:
Dedicated coach, eh?
Are you finding that conjugate is working for your raw lifts?[/quote]
I try to be around to help out as much as I can. I’ve had lots of people be very helpful to me, and I’d like to pay it forward or whatever.
My main concern right now is not getting enough practice free squatting. My bench and pull feel great. I’m going to see if we can maybe work in some free squats for rep maxes on Max Effort Day every few weeks.
Today- DE Bench + lots of stuff.
I was very energetic today, decided to strike while I was feeling hot and get some extra workin.
Warmup
Pull Ups 6x6xb/w ( during warmup)
Bench 60%x8x3 ( straight weight) + 100 BPAs during benching
Incline D-Bell Press 45/55/65/75/85x12
D-Bell Row ( no straps/chalk) 100x3x12
Triceps 3x
Biceps 3x
To me, squatting would be the biggest issue. I think one of the main reasons Sheiko has worked so well for me is the amount of practice you get.
Paying it forward is legit. Good job.
Lower body.
Me:
Opposite stance pulls ( in my case, sumo pulls) 5RM@405
Hams
Back
Abs
Partner:
Max Squat at 205. Missed 225. He’s only been lifting for two months and is only 125lbs though, so…
Absx 50 reps
Simple.
405x5 is a great deadlift in your opposite stance. Nice.
[quote]DaveForner wrote:
To me, squatting would be the biggest issue. I think one of the main reasons Sheiko has worked so well for me is the amount of practice you get.
[/quote]
I think my squat would benefit a lot from a high volume approach. You know how guys say that they feel like they need to ‘re learn’ the squat every time they train it? I kinda feel the same way. I’m just not as comfortable with it as I am with the other lifts ( especially the bench). However, I also know basically nothing about higher volume and frequency training haha.
Today, underload bench.
Floor Press 5x5
Pull Ups 5x10
Hate this stupid posting system.
Summary of what I had just written:
Realized that “Sheiko” is almost “Westside”
Sheiko has days that are:
10-12 sets of 2-3 reps at 70-80% (like DE Days)
1-3 sets of 1 rep at 90% (like ME Days)
5-10 sets of 5-6 reps at 60-70% (like RE Days)
I found it interesting.
[quote]DaveForner wrote:
Hate this stupid posting system.
Summary of what I had just written:
Realized that “Sheiko” is almost “Westside”
Sheiko has days that are:
10-12 sets of 2-3 reps at 70-80% (like DE Days)
1-3 sets of 1 rep at 90% (like ME Days)
5-10 sets of 5-6 reps at 60-70% (like RE Days)
I found it interesting.[/quote]
haha yeah I figured that out along time ago
[quote]Ryan Pelletier wrote:
haha yeah I figured that out along time ago
[/quote]
April 7th
1A Bench Press 6x3
1B Weighted Pullups 6x3
Bench
225-230-235-240-245-250
Pullups
25-25-30-35-40-45
April 8th,2013.
Deadlift 5x5@320
Metcon: 8-7-6-5-4-3-2-1
man makers
pullups
April 9th, 2013. Skillwod
Snatch 8x2
HSPU- Accumulate 15
Ring Muscle Up into L sit.
3 MU 1 Max timed L sit hold, three sets
April 10th-AM
Benchmark Wod- ?Diane?
21-15-9
225 Deadlift
Hand Stand Push Up
15:44
http://distilleryimage8.s3.amazonaws.com/5edfbcb6a1d711e2bb3522000a1fb076_7.jpg
PM-
Tire Fip ( 500lbs) x3
10 Double Unders
25 KBell Swings
5 Rounds in 14:03
April 11th
AM
Power Clean
65/95/115x3
135/155/170/185/205x1
185x5x1 ( 60 seconds rest)
10 Rounds, sixty seconds rest of:
155lbs Shoulder to Overhead
15 DU
PM
interval run. 30 seconds on, 30 seconds off for 30 minutes
April 12th
Hang Snatch 8x1
Front Squat 205x6x2 60 seconds rest
April 14th
Push Press
3-3-3-3-3-3
5 Rounds for time
6 Strict Pullups
8 Box Jumps
10 Toe to Bar
12 Double Unders
9:34
What made you decide to start crossfit?
[quote]budreiser wrote:
What made you decide to start crossfit?[/quote]
I was bored with everything else I was doing and I wanted to explore new challenges
sounds fun, good luck