1/19/14 AM
limber 11
deadlift
225 3
275 1
315 1
365 1
405 1 PR smoked this
425 1 PR grinder like 395 was a few months back
322.5 5, 8
first work set was bouncy and with a bad neck position. On the set of 8 I resetted between each rep and had my neck more neutral
a whole bunch of misses mixed throughout lol
I was definitely happy with the PRs, but unhappy with:
a) missing lifts
b) neck position
c) shoulder position
fixes:
a) no more max attempts. I’ll max out in competition lol. I will do some heavy singles just to get a feel for it, but nothing that I can’t smoke
b) will keep videoing lifts. Neck looking up is just a bad habit
c) Try leaning back better with my current stance. I’ll video myself from the side and see what’s up. Otherwise I’ll ditch the patio pavers and pull outside the rack with a wider stance (see toe smashing incident), but I’d rather keep this narrow sumo stance.
ugliest rep I’ve ever seen. I’m too tempted to max out all the time, so from now until the meet, the only heavy singles I can do are with my training max. It’s definitely not good for me to test how strong I am all the time.
[quote]spar4tee wrote:
How’s life, Brown?[/quote]
I can’t complain, it’s been very routine and comfortable for once. It’s a dangerous hole to stay in for sure lol.
My morning weight was finally above 198 lbs today, so I planned out a cutting cycle. I’ll post before and after pics when I’m done.
deadlift
237.5 3
280 3
305 15, then like 25ish singles
incline walk
60 mins total
I was supposed to squat for volume, but ended up doing a ton of singles to try and get my form improved. I got really frustrated with my shoulders being over the bar. I will just have to get used to starting with the bar an inch or more away from my shins.
squat
135 3
192.5 3
220 3
247.5 15
no belt/ wrist straps/ knee sleeves until the last set. Honestly I like getting the crap on earlier lol, helps me groove my technique and speed better. It could be a confidence thing or strength issue, who cares. Knees kinda achy after yesterday and today but yolo
military
95 5
107.5 3
115 11
bench
190 5x10
this was really really easy. It felt like my tspine had a lot more flex and thus I could really open up my sternum and use my lats well. I did some shoulder dislocations yesterday and tspine/trap loosening stuff today which might’ve been what helped.
both of the above supersetted with
GHR
microband + 12 lb vest 5x12
1/19/14 AM
limber 11
deadlift
225 3
275 1
315 1
365 1
405 1 PR smoked this
425 1 PR grinder like 395 was a few months back
[/quote]
Nice. My deadlift still sucks after I made the switch to a troy barbell, but I just got a 25 PR with the bar/5 pounds off of what I could do with the previous barbel.
1/19/14 AM
limber 11
deadlift
225 3
275 1
315 1
365 1
405 1 PR smoked this
425 1 PR grinder like 395 was a few months back
[/quote]
Nice. My deadlift still sucks after I made the switch to a troy barbell, but I just got a 25 PR with the bar/5 pounds off of what I could do with the previous barbel. [/quote]
thanks and good job man, definitely won’t be long before you beat all time PRs with that bar.
1/19/14 AM
limber 11
deadlift
225 3
275 1
315 1
365 1
405 1 PR smoked this
425 1 PR grinder like 395 was a few months back
[/quote]
Nice. My deadlift still sucks after I made the switch to a troy barbell, but I just got a 25 PR with the bar/5 pounds off of what I could do with the previous barbel. [/quote]
thanks and good job man, definitely won’t be long before you beat all time PRs with that bar.
GHR
+40 lbs chain and microband 4x10
a little too much IMO, I’ll get better though[/quote]
Thanks, and yep. I bet the next time I use a bar with a lot of whip I’ll have crazy strength off the ground, and lift a lot more than I can with a troy barbell.
[quote]browndisaster wrote: @trivium here’s all the crap I use. I gave my foam roller to the family because they like it and I thought it was too soft after a couple of weeks. The lacrosse ball I think is essential for glutes; mine seem to wake up once I roll them, and it takes some pressure off my knees. It’s more effective than rolling the IT bands IMO.
I tied up the other two lacrosse balls in the sack I got them in, and am going to start doing T-spine stuff today, given how crappy the military pressing was last night. The beastie ball/hook I ordered so I could get free shipping on a barbell haha. It’s nice for unlocking the traps, but I haven’t used it much yet otherwise. The compression bands are pretty expensive in my opinion for a pair of bands, but they work well. I think these are the guys who originally made the rumble roller/beastie ball/voodoo floss bands smrtools.networkfitness.com[/quote]
I am going to go track down some PVC and a LAX ball tomorrow. I have to start doing some other work besides the weights. I don’t want to run into problems down the road.
squat
135 5
200 5
227. 5
252.5 12 PR
315 1 PR
never had 3 plates on my back before, but it felt light and moved even with a pause in the hole. I didn’t get my knees out enough and they caved, so I didn’t go for more.
30 min incline walk[/quote]
I know I am late to the party, but good job man!
You can safely say that if you can get this after a 12 rep set, you can hit more fresh. I would call this a new every day max, not just a PR!
EDIT:
And you went over 405 on DL? Damn man. I took a few weeks off reading peoples logs and everyone is getting strong as hell.
@trivium thanks for the kind words. I should’ve gotten the 4 plate deadlift a while ago, but I’m pretty excited about the squat increases. This is really the first time in my life I’ve been able to squat consistently without hurting myself, so it’s helping all my lifts IMO. PVC and lax balls are very worth it. Lax balling my butt seems to unlock my IT band and take a lot of pressure off my knees always. I’d also recommend a bike inner tube like someone here suggested instead of the overpriced voodoo bands I got. I usually just wrap my quads with those once a day while I brush my teeth and walk around haha, it helps a ton with the tendinosis
1/25/14 PM
GHR
BW 2x10, 6x6
The 6x6 were really brutal. My friend’s friend gave me some feedback on my form and said I was cheating haha. I made some adjustments and dropped the weight, but these actually blew up my hamstrings really well. It’s back to bodyweight for a bit…these are closer to natural GHRs now
last session felt so good with the competition shoulder width (true shoulder width so pretty close) grip so I thought why not go for a cheap PR at 250
bench
45 10ish
135 3
170 5
192.5 5
235 1 fingers on the smooth accidentally and bar way out of position but this moved fine
255 1 PR
260 1 PR
WOOOOOO
My form was off and I was feeling a bit beat up today from the squats, so I’m even more glad to have hit a PR on bench. Hopefully I can pause this soon.
I’ll have to try the rolling the glute thing. The IT band being tight is the bane of my squatting (and likely all moderate-wide stance squatters), and you are getting really strong. I have to get my shit together, and get my squat in gear or you’ll start kicking my butt.
bench
45 10ish
135 3
170 5
192.5 5
235 1 fingers on the smooth accidentally and bar way out of position but this moved fine
255 1 PR
260 1 PR
WOOOOOO
My form was off and I was feeling a bit beat up today from the squats, so I’m even more glad to have hit a PR on bench. Hopefully I can pause this soon.
Thanks for sharing my excitement DSSG, Spidey, and Zenon. I’ve been really focused since I put the money down for the meet in Sept. If I can keep the injuries at bay I know the PRs will continue to fall.
1/27/14
AM
20 mins incline walk
PM
pullups
BW 10x10
superset w/
jumprope
10x100
I’m gonna come out and say I love Crossfit. WODs look stupid to me compared to getting really strong and big, but at the end of the day they’re helping elevate all strength sports. I used one of their cheap cable type jumpropes today and was able to jumprope in the basement for once. I hit the ceilings a few times but otherwise it was smooth.
bench
192.5 5x10
I’m very happy I got this but it was a struggle. I’ll lower the weight on bench assistance now. I’m only going to drop weight for two more weeks.
deadlift
225 5
255 5
287.5 5
did these conventional oly shoes because I knew I wouldn’t go for the reps
crap session today, cut it short
definitely going to keep this fat loss phase as short as possible. I just need to give myself good breathing room under 198 then I’m done.
