Managed to squeeze in a workout at work today. It sucked.
Linda aka 3 Bars of Death
Prescribed Workout and my weights: Deadlift 1.5 x Bodyweight @ 360 Bench 1.0 x Bodyweight @ 240 Clean 0.75 x Bodyweight @ 180
Scaled Workout (because I’m a sissy) Deadlift 315 Bench 185 Hand Power Clean 185
Prescribed Reps 10, 9, 8…3, 2,1 on each rotating from 1 lift to the next.
Actual Reps 10, 8, 6, 4, 2
Time: 16:34
So I tried my luck at Linda again. I tried this with the correct weights once before in my basement. I ended up quitting after 10, 9, 8, 7 reps and it took like 26 minutes. I thought I’d drop the weights and it’d be better. WRONG!
I did this in my work clothes and boots. I didn’t have my belt or wrist straps. The straps proved to be the most valuable tool that I was missing. I couldn’t do the cleans unbroken until the set of 4. It was mostly due to grip. I also had to use mixed grip on deadlifts.
This was an event at the CrossFit Regionals this year. To make it easier to set up and run they gave everyone the same weights. The last time they ran the event the average male competitor was 195 lbs so that’s the reference they used. That comes out to a 295 lb deadlift, 195 lb bench, and 145 lb clean. I might try it with those weights next time. When I’m done I could see how pathetic I really am by comparing my time to the actual competitors!!
No. If I recall correctly it was a lot of bodyweight stuff and more like an endurance challenge. That’s never been my thing. I also thought it was silly to post such a workout and claim that it created jacked and chiseled bodies. It might get you shredded but I doubt it builds significant amounts of muscle.
I dated a woman who was a Crossfit instructor and attended several of their open gyms and WODs. By far the most difficult, and most translating into bodybuilding, in my opinion, was Adam Brown. What a humbling experience. Give that one a shot. It’s a heroes workout so you can’t goof around.
Don’t plan on doing anything for the rest of the day. Or the next day for that matter. Adam Brown must’ve been one tough MAN!
I’ve been following your log, actually I have duplicated your numbers (which are higher than my lower body, and lower than mine upper body, but a good trade off). I don’t think I’ll follow you into the CrossFit realm.
I need to bring up my conditioning. Once I’m satisfied I intend to return to the Guaranteed Simple Strength & Size program but this time I’ll do conditioning regularly. I’m hoping I’ll be able to handle the extra work by being in better shape.
Woke at 243.8 lbs after a night of indulging. We started at a burger joint where I had a phenomenal cheeseburger with an egg (sunny side up) on top and some of my wife’s truffle fries.
After that we took a free trolley ride to our downtown area that has a high concentration of bars and restaurants. We tried a new place that makes its own beer and has a sweet outdoor space. Rain moved in so we went to a popular bar from our college days and played a game of shuffleboard.
While finishing my beer we decided to hustle to the theatre and watch Jurassic World Fallen Kingdom in 3D (we both enjoyed it).
We were hungry after the movie so we went to Old Chicago for more drinks and a snack. We finally called it a night and hit up Uber for a ride home a little before 2 am. Once we were home we finished off an oreo cream pie thing my wife bought Thursday for dinner.
I think it took me about 60 seconds to fall asleep once I crawled into bed. It was a great night (but it’d kill me to do it more than once or twice a year)!
My body is pretty sore from this week’s training so I decided to bet lazy today. We went to pick up the kids at my parents’ house and lounged in their pool for a bit and I couldn’t even force myself to swim. I just floated.
A day off isn’t a bad thing but I probably shouldn’t have wasted a day off from work. Now I’ll be trying to squeeze something in tomorrow during or after work. Oh, well.
Woke at 242.8 lbs. I’m feeling lazy today. I guess it’s a delayed hangover from Friday’s late night. I’ll take another day off since I’m working and get back to punishing myself tomorrow.
I think it’s time to check myself on my eating. I might as well burn some fat during this conditioning phase. It won’t hurt my overall progress. I’ll eat smarter and trim the fluff and then go back to eating for size/strength when I finish this phase.
Just a thought, I substitute a bunch of crossfit movements while I’m in a commercial gym, and also I’m not a competitive athlete so if it illicites a desired response that’s good too.
I’ll do 1/2 the amount of burpees as DUs
2 pushups 2 chins = 1 muscle up
Strict db press instead of hspu
They’re my most common subs
And thanks, @littlelee, for being a positive voice of reason for my body image issues
6.25.18
Woke at 241.8 lbs and I intend to drink copious amounts is water to flush my system today. A funny thing happens when I start taking creatine - I gain like 10 lbs in less than a week. Sadly, my weight doesn’t change when I stop taking it. It’s confusing. Hopefully flushing my system will help with that. I stopped taking creatine when I finished the GSS&S Program.
Yeah that program looks excellent! I wonder how many threads CT will be inundated with in his forum about it. Poor guy lol.
J - have you considered keeping you food roughly where it’s at and seeing how the radically different stimulus of your new routine changes your body comp? I’d think with all the conditioning focus you’re probably burning a few more calories than on the strength program you just finished. I’d hate to see you lose some of your new numbers in the name of losing some fluff.
Yes, I have. I feel as though I’ve been gradually eating worse and worse. I’ll still eat a lot, but I’m paying attention and limiting the treats. I’ll probably still be around 4000 calories a day.
Ahh gotcha! Read it as cutting back overall and thought to myself NOOOO!
I hear ya, this past week I’ve eaten like shit culminating in a birthday weekend of 0 training and all the treats and bad food. It’s for sure the hardest part of this whole hobby.
I hear ya on cutting back. I’ll keep calories up this week, but dial the carbs back. Amazing that I was 265 last night. Woke at 262 this morning and I am 260 6hrs post waking up. Bloated like a whale and it is going down slowly.
Today
Protein double scoop with 10-12 oz whole milk
Cup Greek yogurt with raw honey and almonds
Mid day 8oz ground sirloin with 1 avocado and an mandrian orange.
I’ll keep pounding the ground meat and veggies today. I’ll get a sweet potatoe and squash into the food today. But I’m cutting the rice out until I’m not bloated anymore.
I hate you Big J (said with the positive voice).
Another program I would like to do. This really looks great.
I had Build for bad in my mind and the GSS program too.
After the cross fit experiment are you still going back to GSS?
If I had to decide right now then I’d say yes. But I don’t
I’ll consider running this. I think the time commitment will be about the same. I might have to change the days. I struggle to get much done on Saturdays. I get 30 minutes for lunch but it takes me about an hour if I go to the gym after I factor in the driving. I feel a little bad about it so I try to limit how often I do that. I’m not sure how’d I’d get the Saturday workout done.
I get off at 5pm and we go to church at 530. After church my parents usually come over for dinner and playtime with their grandkids. I’m guessing it’d have a negative effect on the overall program if I did the Saturday session on Sunday since Monday is 3RM day.
I have some time to figure it out.
Since we’re talking about the program I thought I’d come back to this.
I think it’s already started. He even tried to avoid it by answering the common questions in the article! That’s probably why he pinned his thread stating that he’s gone for a couple days. I can’t imagine how many notifications he has when he logs on.
It’s a heroes workout so you can’t goof around.
(said with the positive voice).