Not on any specific program until June 9th so I’m just winging it. I’m considering doing a free week of CrossFit next week just to do something completely different and challenging. Yes, I said it CrossFit. I know it’s blasphemy but…WTF. Tonight I did a variety of lifts.
T-Handle Swings:
110 lbs x 2 sets x 25
Snatch/ Overhead Squat/ Clean and Jerk (Complex)
45 lbs(Bar) 2 sets x 3 reps (each)
Front Squats:
135 x 5
225 x 5
315 x 3
405 x 1
Football Bar Overhead Presses:
83 lbs x 5
123 x 5
143 x 5
183 x 5
Football Bar Bench Press:
123 lbs x 6
143 x 5
173 x 3
213 x 1
Bent-over Barbell Rows:
225 x 3 sets x 6 reps
Standing Crunches:
90 lbs x 20 reps
Easy, light night that wasn’t too taxing. Tomorrow I have a free CrossFit training and then Friday I am thinking starting a free week of CrossFit at another gym. Going to take advantage of the freebies and get some good training in another world of fitness.
Good for you, I actually have done a few of these free training sessions, and friends of mine run a CF gym. Its a nice change of pace and gives me ideas of how incorporate some conditioning in my training. Fortunately my friends CF gym is CF in name only and really do their own thing.
I feel like I am betraying the powerlifting ‘trust’, like some code of honor. Even though I will be doing CrossFit in the public for a week in the dark caverns of my lowly garage I will still be doing some heavy lifts to augment my thirst for power. Ha,ha, ha…(evil laugh)…
I did my first CrossFit tonight. Did the class with the regulars, no beginner stuff for me. So, I completed everything and finished on time with the class but I must say it had me completely exhausted and body had the minor shakes at the end. I don’t think that doing a significant lifting session the night before helped and a very long physical day at work did not contribute to my best performance. CF kicked my but tonight.
Jammed my right knee somehow during CrossFit Thursday evening and since then I have had excruciating pain in my right quad and right calf as well as the hollow of my knee. I think the heavy front squats the night before CrossFit, my long hot work days and all of it added up to a bit of trauma that is slowly dissipating. Doing a bunch of rolling and stretching along with other mobility work to loosen up the area. Have to stay injury free for work and powerlifting.
[quote]gorillavanilla wrote:
James, it’s going to be tough to program in the SlingShot with the Sheiko protocol. I think I am going to try and add in very few sets at the end of benching to overload and use bigger weights than I can handle at the moment. Another idea is to do a very short amount of sets and reps with high weight on days off with the SlingShot(most likely). What do you think?[/quote]
GV, if your 4 week Sheiko Comp Phase is similar to the one we run, I’d look to use the Slingshot on Week1/Day1 after the 95-97% test and/or Week3/Day 1 after the 93% bench. If not, you could sneak it in on Week3/Day3 after 93% 1board bench. The other bench days are 85% for a reason.
The tendons and muscles surrounding my knee only hurt a little this morning and I’ve had some bone cracking realignment type action going on there too so hopefully tonight I can get back to the weights.
Last night was my first night lifting since last Thursday at CrossFit. My right knee is still not fully recovered but the lifting went well. I decided not to overdo the lifting and had an easy night to get back into the swing of things.
T-Handle Swings:
110 lbs x 2 set x 25 reps
Squats:
135 x 10
225 x 5
315 x 3
370 x 2 x 3
430 lbs x 2 sets x 3 reps
Football Bar Bench Press(Medium Grip):
33 lbs(Bar) x 20
143 x 3
168 x 3
193 x 2 x 3
203 x 3
DB Flies:
35 lbs x 3 sets x 10 reps
Standing Crunches:
90 lbs x 3 x 10
Still feeling the tightness around and under my knee down to the calf. It feels like heavy clamps squeezing down in those areas but the tension is slowly dissipating. Squats felt pretty good and I went a little wider than usual per Dave Tate’s suggestions from his recent article. I usually save wider squatting for contests but I am going to train that way and lock in the form.
Tropical Storm Andrea kept me inside all day yesterday but I managed to lift and watch the storm pass by my garage.
T-Handle Swings:
110 lbs x 2 x 25
Squats:
135 x 10
225 x 5
315 x 5
370 x 2 x 3
430 x 3
500 x 1
Close Grip FatGripz Bench Press:
140 x 3
165 x 3
190 x 2 x 3
225 x 1
255 x 1
FatGripz Overhead Presses:
135 x 3 x 5
Standing Crunches:
90 lbs x 3 sets x 10 reps
Fairly good lifting tonight although my squat wasn’t 100% due to imbalances caused in my right knee due to the lingering injury there but it’s almost healed.
I’ll be glad to squat 5 bills lingering injury or not… nice work! And thanks for the advice a few weeks back on the bench grip, it’s already made a difference.
@notbig-Anything to help. I’m just passing along what greater lifters have written about and I use. 5 bills on your back is mostly a mental fight. Believe and do.
Today I begin my 5-week Sheiko contest-prep program. I weighed 209 pounds this morning which it too light but I think it’s duo to heavy water loss and a reduced diet the last couple of days. The heat and humidity here is stifling and I work outside and lift outside so now will begin the calorie battle to gain good weight the next 40 or so days.
My recent maxes are: Squat 625 lbs; Bench 275 lbs; Deadlift 550 lbs. I think all of these numbers will grow significantly the next five weeks as I gain weight and train with focus for the meet on July 13th.
There remains some discomfort in my right knee area from the recent injury incurred at CrossFit. The more I use my knee and do therapy the better it get so hopefully there will be no hinderance in training. My dumb ass won’t be doing any more alternate exercise until after the meet.