Yes. I was typing too fast and left some words out LOL.
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All good man. I’ll keep it in mind. I can always go to build the monolith it is a three day program. Maybe a Mon, Wed, Sat type of thing. May just have to cut back on the number of days I train. Uggh
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If you go full body then you won’t mind three days a week. There’s no time for fluff so you just stick to big movements. Something about it feels primal…
I threw on some cargo shorts and a Grunt Style t-shirt for church tonight and I felt like a rolly poly. Everything is snug.
Contrary to my belief I think my arms have grown. It might not be muscle but my shirts are getting tighter.
Fat guy in a little coat…
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6.17.18
Woke at 242.2 lbs.
I tried to squeeze in my upper body workout but it got cut short.
BENCH
135 x 5
205 x 5
225 x 4
245 x 3
265 x, 2
285 x 1
superset with
PENDLAY ROW
135 x 5
185 x 3
205 x 5
215 x 4
225 x 3
235 x 2
245 x 1
It’s possible that I was doing 10 lbs more. The 45s I used had 50 written on them.
OHP
115 x 5
130 x 4
145 x 3
superset with
NEUTRAL PULL UPS
+30 x 5
+45 x 4
BW x 10
Had to go to a call so that’s the end of the workout.
It was tough to get excited about today’s session. It’s the last workout of the program and I hit all my highlights earlier in the week. This session was just to finish and do some work. Nothing sexy about it.
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Work been as bad as you thought it would be?
Yes. Our city is split into four Bureaus and we all have our own radio channel. We have North, South, East and West Bureaus. It’s rare for one bureau to have to take calls in another bureau. And even if I get dispatched to another bureau someone from that bureau will stop what they’re doing and disregard me so I don’t have to do work in their part of town. It’s a mutual thing. We all try to not to have other people do work where we’re responsible.
Yesterday we had all three bureaus covering calls and taking reports on our side of town. Everyone got their asses kicked—a couple officers almost literally. Some meth head didn’t want to listen and didn’t go down after being shot by a Taser FOUR TIMES. He was so high it didn’t affect him. And then he start attacking the officers (not just trying to escape). That tied up some resources for awhile and that’s when things went crazy so we had to call the other bureaus over to help.
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Holy crap!!! What is it with the hot weather and chaos??? Well hope you have a bit of time off soon, sounds like you will need it after today!
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Holy shit, sounds like a crazy day at work mate. Bloody druggies are a nightmare, we have a massive problem with ice here, just hoping my son and his mates stay away from the shit.
I commend you for the job you do mate, you must have so may stories to tell about the scum you have to deal with.
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6.19.18
Guaranteed Simple Strength & Size Review Day and Check-In
I’ll be writing up a review and posting it in CT’s forum but I’ll also drop my stuff here to keep the log up to date. I put together side by side photos to show my physique right before surgery, when I got released to lift normally (12 weeks post-op), and from today.
I should really start flexing or posing because I think I just look like a fatter version of myself. I’m sure there’s some muscle there somewhere but it doesn’t stand out too much. I’m not an Instagram model but maybe I should take a page out of their book and start using favorable lighting and flexing or something. Anyway, here we go…
Here’s the physique check-in. I’ll post the weights later because I plan to max on power clean today. If I feel good after that then I’m going to attempt a 545 deadlift with the deadlift bar.
The goal for this process is to get back to that low body fat from December but at a heavier weight. Even if I fail at that my strength is up so it’s not all for nothing.
EDIT: my weights from left to right are 219.0, 224.6, 242.0.
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The back looks more developed. Legs are bigger. Solid gains man! Crush that lift!
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Look better heavier, just sayin.
I want those traps to grow! I did notice that my legs are much bigger; so is my ass. I’ll post the measurements later.
Thanks! It’s more fun eating at this weight 
Right on JM, you definitely don’t look 20lbs fatter, so you’re doing something right!
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Right in there with Sleepy.
You definitely have done a good job.
Front It’s hard to tell, the definition have gone a bit, no much.
But legs, ass, and back are really standing out.
Don’t have to lean out too much.
That long frame need some meat Big J.
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Good job man, can see it on the back, keep eating!
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Thanks, guys! If I don’t die from this CrossFit experiment then I’m going to keep climbing. For some reason I have 260 in my head.
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If you add another ~20lbs and carry it that well still you’re going to be friggin strong dude.
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I’m not quite ready to post everything for today, but I’ll just leave this here…
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The CrossFit Experiment
Day 1
POWER CLEAN 1RM
135 x 5
225 x 2 x 2 sets
255 x 1
275 x 1
290 x 1 so ugly…
DEADLIFT 1RM (Texas Deadlift Bar)
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1
545 x 1 (BOOM!)
My wife got me some sweet new shorts for Father’s Day so I thought I’d go ahead and set a PR the first time I wore them!
SQUAT
225 x 3 to get a feel
225 x 3 EMOM for 10 rounds
HERO WOD
Lorado: 24 squats, 24 push ups, 24 steps walking lunge, run 400m (6 rounds for time)
Managed 3 rounds for time. My run was a slog on lap 1 and got worse from there. On lap 3 I think my speed was borderline legal for the sport of speed walking.
Total time for 3 rounds: 16:19
One of two things is going on here:
1) These WODs are harder than they appear on paper
2) I’m in even worse shape than I thought
I think it’s a combination of the two. From here on out I’m going to look up a WOD from a CrossFit affiliate and try those. CrossFit has changed and the goal is no longer to drive yourself into the ground so that you can’t leave the gym at the end of the workout. Perhaps these Hero WOD’s and Benchmark WOD’s aren’t the place to start.
My Plan
I want to maintain and possibly even improve my strength while focusing on my conditioning. I’ve stolen a piece of the Dark Horse program to help me with this. I plan to work up to a 1RM, 3RM, or 5RM on a main lift and then do a 10 minute EMOM on the other main lift. Today was Deadlift 1RM and Squat EMOM. Tomorrow could be Push Press 2RM and Bench EMOM. After the EMOM it’s on to the WOD.
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