Squatted outside of power-rack, so didn’t bother with x2 on 315. Wasn’t bad, but not as good as Monday. 255lb felt harder than it should have.
Clean grip reverse lunge-
95lbx1
125lb, 4x5 (90 second rest)
This got really difficult. I dread 135lb next week.
Pull-up/push-up/assisted single leg deadlift(60 second rest)-
5x7/5x12/5x5
Only last set of pull-ups felt difficult. The WOD must be helping.
Deadlift a lot easier when I do them with hinging in mind. Did one-two sets with no assist.
Huzzah. Now I can say that I’ve deadlifted 200kg. Oddly satisfying. Just 50lb more to 495lb. This was probably close to max, felt light-headed for a bit afterwards, and it took a while to actually lock the weight out.
Wanted to do lots of reps with 315lb but lower back pain pissed me off. Wasn’t bad compared to last week, but it sucked all the energy out of me.
I’ve decided to go buy straps and actually learn to use them properly. I think doing reps with mixed grip when I have an imbalanced hip/back muscle structure just exacerbates it, and doing reps with hook grip feels painful. Max out with hook grip and use straps for moderate weight volume stuff.
Did four reps fairly easily, and then increasingly used leg drive to do an AMRAP.
BB row-
95/135/155lbx5
175lbx3
Superset of BB row and weighted dip(90 second rest)-
185lb, 5x5
+25lb, 5x5
Used a dip belt for the first time. Def. moved where the weight is balanced, so a lot more chest than triceps.
Rows were probably cheat rows for the most part.
Inverted hang/DB clean and push-press(45lb)/TRX row/KB swing(24kg) (60 second rest)-
5x1/5x7/5x11/5x12
Grip started to get really tired but not unbearable. Started getting really winded from set 3 onwards, but always recovered enough by the end of the rest period.
1-2 tuck levers with an attempt to do a front lever with legs bent afterwards. Failed all of them- couldn’t stabilize the upper body enough to hold it.
I made the wrong choice with the squats. I wanted to do three reps with 315lb, so I did. The last rep was a big grind. 255lb felt difficult from rep three, but I did six reps cause I wanted to.
Should have either taken a longer rest between the 315lb and 255lb, or just stop at three reps with 255lb.
Meh.
Chin-up/goblet squat(45lb)/hanging leg raise(90 second rest)-
1x4 with 10 second hangs between reps, 4x4 with 5 second hangs between reps on chin-up
5x5 on goblet squat
5x3 on the leg raise, with mini-pauses at the top.
I thought I had the strength to do 5x5 with 10 second pauses, but clearly not. Probably could have done this with 5 second hangs. Did 5x3 on the leg raise cause I thought my core would tire out, but in hindsight I think 5x4 is doable.
Tuck lever with legs straight during descent (60 second rest)-
5x2
Lat pull-down (60 second rest)-
150lb, 3x7
Stiff-leg deadlift(60 second rest)-
135lb, 3x10
Going to start doing these off a platform so I can get full extension.
Superset of OHP and DB row(90 second rest)-
115lb, 7/6/5
80lb, 4x10
Today wasn’t very good. Form felt good on the OHP but I tired out too quickly.
TnG deadlift/dip(60 second rest)-
135/225lbx5, 255lb, 3x5
5x8
255lb felt more difficult than I expected. Dip felt ok; last rep sucked.
DB snatch(70lb)/TRX row/inverted hang(60 second rest)-
10x1/1x15, 9x12/10x1
Started to get muscle fatigue by the end. I need to stop worrying about whether my lower body is straight and work more on straightening out my upper body with the hangs.
Bench-
95/115/135lbx3
155lbx1
175lbx5
135lb, 4x10, 1x7 (60 second rest)
Power clean-
135lb, 1x5, 1x3
The bar smashed my right collarbone today. Never happened before, so not sure what’s going on. Planned on doing 3x5 but this started hurting a lot so I stopped.
Power snatch-
115lb, 3/1
Went back and did a full clean with 135lb afterwards to see if things felt better. Sorta but not really.
Deadlift-
Worked up to 275lb with my new straps. I am not using them right- my grip feels very weak on 275lb, and I pulled 275lb with double overhand just to confirm that grip isn’t tired from yesterday or anything- nope, felt better than normal.
I think the change in the diameter is messing with my grip, but if that’s the case then how am I supposed to use the straps effectively? Just keep at it until my grip gets used to it?
OHP-
95/115lbx3
135lbx2
Power cleaned the bar up. Bad idea, the pain in my collarbone is exactly the same as on Thursday. 135lb didn’t feel difficult but felt very slow.
I think I hurt my collarbone somehow- maybe while struggling with the lunges on Weds or something. Gonna avoid the front squat position for a week or so and see if things improve. Will do split squats or lunges with the barbell on the back squat position tomorrow.
BB row-
95/135/155lbx5, 175lbx3
Superset of BB row and weighted dip(+25lb) (90 second rest)-
185lb, 5x6
3x6, 2x5
Didn’t hit failure with the dips but things slowed down too much to risk doing a sixth rep. Rows feel ok but probably still too “jerky”.
Tuck lever/DB OHP(45lb)/TRX row/KB swing(24kg) (60 second rest)-
5x3/5x8/5x11/5x14
Grip got fatigued by the end not didn’t feel as horribly pumped as a couple of weeks ago.
WOD cindy with one minute rest between sets, two minute rest every 5 sets
20 sets total, switched over to chin-ups for set 18-20.
Slowed down with the push-ups at ~set 17, but never in doubt whether I could finish 20 sets.
Next goal is to keep reducing rest until 30 seconds, then add in the jogs and do a full WOD Murph. I really enjoy the simplicity and non-skill based aspect of this WOD.
Limited ROM. Gonna spend time working on ROM until it becomes satisfactory. At least I managed to do them without losing balance every other rep.
Weighted chin-up(30lb)/goblet squat(55lb)/hanging leg raise-
2x5, 3x4/5x5/3x5, 1x3, 1x5
Didn’t bother pushing myself with the chin-ups cause I did a bunch yesterday. Core got tired for the leg raises- How are people pushing out 10+ reps on this?
RDL-
135lb, 3x10 (45 second rest)
Hamstring curl-
2x5 as one leg descent, 1x10 normally (30 second rest)
OHP/DB row (90 second rest)-
135lb, 4/3/2/3
85lb, 4x6
Argh. Fuck you OHP. I am regressing- hitting those four reps feel easy and then I suddenly run out of energy.
Moderate rep ranges don’t seem to do shit for OHP. Fuck it. I’m just going to keep doing triples and assume things will get better.
TnG deadlift/dip(60 second rest)-
135/225lbx5, 255lb, 3x5
4x9, 1x8
The last rep of dip was a rest-pause rep.
Tuck lever/TRX row(lower than before)/one-arm DB OHP(30lb)(90 second rest)-
5x3/5x6/5x10
Attempted each tuck levers with a straight arm. This got really difficult.
Everything here felt challenging.
Cable row-
2x10,1x5 (60 second rest)
Fuck OHP.
Edit- forgot to add. Automatically went to front squat position after the first set of 135lb and my collarbone hurt horribly. Applying pressure is what is causing the pain.
I unracked the bar horribly on 315lb. That scared me a little.
Rep 8/9 on 255lb felt harder than I thought it would be. Best guess is that I don’t recover enough from Tuesday.
RFESS-
x5
+15lb, 5x5 (90 second rest)
Felt more stable and with better ROM.
Pull-up/push-up/pistol squat with 10lb counterbalance
3x8, 2x6/5x14/5x1 on each leg
I can do pistols well enough with the counterbalance on my left foot (though I tend to start coming up to my toes as I descend), but I feel a great deal of mobility issues/weakness on the right foot. I either get stuck in a much smaller ROM if I do it carefully, or I sorta dive into it and have to jump to save myself.
Single leg deadlift-
3x5 (sorta)
I can spend a lot of effort saving my balance when on my left feet but I can’t even attempt that on my right.
Hmm… there seems to be a clear pattern going on here.
Deadlift-
135/225-warm-up
275/315/365/405lbx1
315lb, 10x3 (2 min rest)
I don’t think I locked out 405lb.
Hook grip with everything today. Getting better at numbing out the pain I think.
No real lower back pain but slightly uncomfortable at many sets.
Squat-
135/225/275lbx1
155lb, 5x10 (60 second rest)
I thought my legs were fine from the deadlift, but clearly not.
Weighted chin-up(30lb)/goblet squat(55lb)/push-up/hanging leg raise-
3x5, 1x4, 1x3/5x5/5x10/5x5 (90 second rest)
Squat-
135/195/235/275/315lbx1
265lbx10
315lb felt easy but really slow
265lb felt ok. Legs felt fine; lungs got a bit tired.
Clean grip reverse lunge-
95lb,4x5 (90 second rest)
My collarbone appears to have healed. I got 135lb yesterday into front squat position and I felt no pain. Will hold off on cleans for another week or so and keep the weight on the reverse lunge light.
These felt ok.
Pull-up- 8/7/5/5/6
Push-up-5x14
Single leg squat with 15lb counterbalance- 5x1
Single leg deadlift-5x2
Hanging leg raise-2x5
I don’t get why I keep adding the leg raises when I know that they have a negative impact on my pull-up strength, and the entire point of this circuit is to work on getting 5x10 with pull-ups. Stupid me.
Push-ups got pretty difficult near the end, and pull-ups felt tired the entire time. Yesterday beat me up a lot.
Single leg squats lot more manageable with 15lb.
RDL-
185lb, 5x10 (60 second rest)
This got a lot tougher than I thought it would be, especially on my left hamstring. Good thing I went lighter instead of the 205lb I originally planned on using.