drom
push press 40kgx3, 50kgx3, 60kgx3, 70kgx3, 80kgx3, 90kgx3, 100kgx3, 110kgx3, 120kgx2, 130kgxmiss, 100kgx5,
military press with 40lbs of chain 70kgx3x3
crossfit WOD: chins/incline pushups/overhead squats with 45lb bar 21-15-9 for time.
left elbow tweaked a little, going home to ice it.
cool thread, i recently tried a croosfit w/o myself at the newly established crossfit dc. did some tabata’s, rope climbing, and ring dips, al of which were firsts for me. may have to switch directions and start using you olad with wod idea to lean out.
anyway good stuff–keep posting
thanks gags.
today:
drom
snatch high pulls all to upper chest 70kgx3, 80kgx3, 90kgx3, 100kgx3, 110kgx3, 120kgx3, 130kgx2, 140kgx1
clean high pulls to low chest 140kgx2, 145kgx2, 150kgx1
clean grip pulls (basically an explosive deadlift with a power shrug at top) 160kgx3, 170kgx3, 190kgx2, 200kgx1, 210kgx1, 240kgx1, 190kgx5
the “ladder” superseted pendaley rows 70kg with blast strap chest presses 10,9,8,7…1 as fast as possible.
good day, nothing hurt.
heavythrower
Last january had a serious left quad pull, after various ham pulls, and a really bad right adductor tear a few years prior. I decided i could not get under a heavy weight (even in only single ply “cheater gear” LOL) again knowing i had something very wrong.
I had gotten even faster an dmore explosive on WSB but think i lost some strength and stability. Started squatting very light and very low. Really focused on groove being perfect. On a back off week was doing one legged bulgarian squats, and discovered my right leg, which should be very strong as the dominant leg, was a complete mess.
Did a lot of work on the right leg, barefoot helped. Think the adductor injury destroyed my right leg proprioception. Lots of embarrasing work later finally got back to multiple triples raw with 495. Amazingly, throwing on the gear feels great.
Great job but don’t walk away from any sport except on your terms.
jmo
jack
thanks for input jack, but right now, i have no urge to lift anything unless i can do it with nothing more than sweats and shoes on. i might do a deadlift only meet in the future, but imho, for me, competitive squating is too dangerous, and my right shoulder, and perhaps my left elbow, need surgery, so benching is a no go for me.
i am having fun with the raw stuff right now, and hurt less. but you never know, i have said i was done before, and still tried a comeback against better judgement, LOL.
drom
front squats, all sets with 110lbs of chain, 50kgx5, 60kgx3, 70kgx3, 80kgx3, 90kgx3, 100kgx3, 120kgx3, 130kgx2, 140kgx1, 80kgx3
felt weak on these today. not sure why.
that’s it, no crossfit today.
thoughts on front squats:
i have never really done front squats seriously before until the last couple of months. regular back squats i feel in my hips and low back, front squats i feel most in my thighs and glutes, and somewhat in my abds and upper back. i am really beginning to like them. when you so so much heavy and explosive pulling like i do, it is easy for you to feel burnt out on back squats, so the front squats i feel i can train heavy with heavy pulls without one detracting from the other.
[quote]heavythrower wrote:
i have never really done front squats seriously before until the last couple of months. regular back squats i feel in my hips and low back, front squats i feel most in my thighs and glutes, and somewhat in my abds and upper back. i am really beginning to like them. when you so so much heavy and explosive pulling like i do, it is easy for you to feel burnt out on back squats, so the front squats i feel i can train heavy with heavy pulls without one detracting from the other.
[/quote]
i hope everybody reads that … twice. that is what i have found too. to further support what you’ve stated, when my back is tender (have a ruptured L4/5) and no way in hell can I deadlift or back squat, I can still front squat with full intensity.
back squatting and deadlifting in the same week for me is just not doable. it looks like front squats and deads are my staples from here on out.
good stuff HT …
Dan
drom circuit.
clean and jerk (a power clean, followed by 3 jerks) 70kgx3, 80kgx3, 90kgx3, 100kgx3x3, 110kgx3
put the bar in the rack, and did some strict military pressing 3x8x70kg, 1x5x80kg.
chins with blast strap pushhups, 3 rounds of max reps.
ok. i am now icing my shoulder and elbow, and inhaling nsaids. i am done with the overhead PRESSING and chins for a while. i will continue to do jerks once a week, as they are 80% low body, and do not bother my shoulder. more low cable rows and push ups for accessory work for me. i am HURTING.
[quote]Dan Fouts wrote:
heavythrower wrote:
i have never really done front squats seriously before until the last couple of months. regular back squats i feel in my hips and low back, front squats i feel most in my thighs and glutes, and somewhat in my abds and upper back. i am really beginning to like them.
when you so so much heavy and explosive pulling like i do, it is easy for you to feel burnt out on back squats, so the front squats i feel i can train heavy with heavy pulls without one detracting from the other.
i hope everybody reads that … twice. that is what i have found too. to further support what you’ve stated, when my back is tender (have a ruptured L4/5) and no way in hell can I deadlift or back squat, I can still front squat with full intensity.
back squatting and deadlifting in the same week for me is just not doable. it looks like front squats and deads are my staples from here on out.
good stuff HT …
Dan[/quote]
wow! dan, you read my mind. almost three years ago, i ruptured 3 lumbar discs back squating. i too found i could front squat with 200lbs before i could back squat the empty bar on the way back rehabing that injury. i am with you.
unless you plan on beiing a competitive PL, no need to do heavy deads and back squats the same week. and my legs are getting bigger btw.
core work
drom
a1-flat dumbell press 3x15x55
a2-low cable row 3x12
b1-incline dumbell press 2x15x40
b2-face pulls 2x20
pwer snatch worked up to three singles rest pause style with 90kg
snatch high pulls 3x3x120kg, 1x2x140kg
front squat with 100lbs of chain 40kgx5, 50kgx5, 70kgx5, 80kgx5, 100kgx5
pool and hottub
no crossfit today, no energy. feel like shyte.
[quote]heavythrower wrote:
2. drom
[/quote]
Heavy, Please inform me as to what drom is? I apologize if it is something that is very obvious. Thanks.
Joe
no problem joe. Dynamic Range OF motion ciruit. basically a bunch of highschoo PE class ewarmup exercises i do to get the blood flowing before i workout. i do 10 arm swings, 10 twists, ten kneeling twists, 10 high leg kiks to the fornt, ten to the side, ten to the back, 10 bw squats, 10 overhead squats with a broomstick.
in bama visiting the kids, had to make do at a local fitness center, no OL set up there.
drom
pc 135x5, 155x5, 185x5, 185x3(bar was stiff, fat and slick, no chalk or straps, gave it up here, could not keep a clean-grip) 135x3x5
clean pulls (had to use mixed grip, i know thats fucked up, but i had no choice. felt really awkward/bad) 225x5, 245x3, 275x3, 315x3, 335x3, 275x3
front squat 135x5, 155x5, 185x5, 225x2, 245x2, 275x2, 315x1(had tank top on, sweating, the same fat slick bar, had trouble keeping bar on my shoulders)
push jerks form the rack 135x5, 155x5, 185x3, 135x5
shoulders: ran the rack dumbell shoulder presses(standing) 50-10 6 reps each, rtr fornt raises 30-10, rtr lateral raises 25-10
flat db tricept extensions 6x8x35lbs, 10 sec rest between sets.
rtr dumblell curls 35-10
heavy abds
thank ross for the RTR idea. very fun, and major “pump” happening, 8)
Very informative thread.
A couple of off topic questions for you. What part of Bama are you from? I noticed you said you came back to visit a few times. I’m from north Bama myself.
Also, do you still compete in any highland games? I’ve been doing that the last couple of years and love it.
montgomery, you?
no, i have not doen the games since 99. i loved them though.
another “make do” workout while on vacation with the kids back in bama:
drom
hang power snatch, 5x3x135
hang sanatch high pull 5x3x185
back squats 3x5x315, 335, 365
flat bench dumbell press, 60lbsx30 reps
low cable rows 3x15
heavy abds and low back 3 sets each.
I’m from around Huntsville, in north Alabama. I spent a lot of time in Montgomery a few years back on a job. Worked out at the World Gym on the south Bypass.
I just got into the games in the last year. It’s great fun, and everybody thinks you’re crazy when they stop by the house and you’re throwing trees and carry big rocks around.
Of course, it’s one of the few times you can ask a lady, “Wanna see me toss my caber?” and not get arrested.
i competed in huntsville(hg) once, one of the funnest games i had been to.
more “whatever” workouts at local fitness center here in bama on vacation.
on to x-mas shopping!
4 days already… step away from the pie … you are getting soft
pick up large heavy objects, repeat, and report
Dan
hahahaha! i HAVE been working out, just not posting! hahaha
sat dec 24: 5 25 yard “sprints” pushing my 6000lb suv IN THE RAIN!!! wooohoo!
tues dec 27
back squat 225x5, 245x5, 275x5, 295x5, 315x5, 335x5, 365x5, 385x5, 405x5.
pendally rows 135lbs,superseted with incline pushups, 3 rounds as fast as possible, 21-15-9 reps.
today dec 28 TABATA! dumbell thrusters, 40lbers, reps were thus: 9,9,8,5,5,4,4,4 been a while since i did these, was seeing stars.
NOW i am off to eat more pie! blegh!