Really good bicep pump with only 3-4 breaths between sets.
Then @Frank_C got in my head and tried to kill me, lol.
10’ EMOM
Odd 10 power cleans 95#
Even 5 pull-ups
I went into this thinking 20 minutes, hahahahaha. That was ignorant. Back good and pumped after this.
Then my daughter came around and we thought to do another WOD but both did one round and bailed. Ohh well, she had fun which is all I care about at this point. Then she embarrassed me during my stretching session as she is Gumby flexible and double jointed too.
swapped to oly shoes to try and offset hip discomfort. Here’s how it went.
45.135.185.205X5
245X5 feeling my quads burn
275X5
315X5 harder than I expected
Decided to push it a bit to see if the shoes alter my max much.
335X3 ok
355X2 second rep was better than the first
FSL
245X10 2 sets was enough stimulation for today
Shoes definitely change my squat, although I think positively. Biggest issue today was fear of getting stuck in the hole. It was an irrelevant fear, but it slowed my first reps down a bit.
Good Mornings
4X15 at 105#
Good glute, ham, and low back pump. I feel like these help me stay tight and get out of the hole on squat, so they’re back.
WOD because I felt like it.
5 Rounds For Time
5 Deadlifts at 225#
10 Single leg box step-ups 24”
5:35 not great but good for the lungs.
All in all a productive day. I didn’t sleep much last night, insomnia or something. I ate well though and was hydrated so no real issues. I left the gym with immediate soreness and fear DOMS being pretty bad in a day or two. Going to try and eat/drink/sleep my way out of it though. If I can just convince my wife to wait until the weekend for Christmas lights.
135X5
145X5
155X3 3rd rep a little grindy shut it down here
FSL
3X10 100#
Superset all pressing with chin-ups 12 sets of 5 for 60 total reps.
I don’t know what it is but the press makes me “feel” strong. I realize it’s not a big weight, but I like the mental stimulus it gives me.
BBB Bench
5X10 145#
Experimenting with a little different grip from a JM Blakley video from Elite FTS. Not sure how well I like it because it’s hard to unrack solo and not move my hands.
Shoulder Finisher
Front/Side/Rear DB Raises
Ran the rack from 17.5 down to 5
6 sets of 8
6 deep breaths between sets
This thing burns my front and mid delt, but a bit light for my rear delts. Hence the next giant set.
Giant set
Tricep Rope Ext/Seated Row/Cable Curls
2 rounds of 25
I had to rest pause the rows and the curls on the second time through. Did 90 seconds rest between rounds. Might try 2 minutes next time.
WOD
3 RFT
10 Hang Cleans 95#
5 Push Press
20 Med Ball Crunches
4:25
I’m bound and determined to relearn the clean. This added a little extra pulling and some unnecessary pressing. Crunches hurt as I neglect ab work frequently. Overall though a good long burning session. Did my bible study, listened to some good music, saw an old friend, just a good day at the gym.
Got cold between first and second set of FSL talking to the guy next to me using the trap bar. Oh well, 2 sets felt like plenty considering I was still a little sore from Tuesday.
SSB Good Morning
110X8
150X8
170X8
Plan was to work up to a heavy set of 8. The first set was heavy, so I scrapped the plan did 3 sets and called it a day.
WOD
21-15-9
Wall Balls 14 lb
Ab Mat sit-ups 20 lb DB
3:50
Picked a lighter ball and weight because I didn’t want to die. Turned out it was probably too easy. It needs another round or heavier weights. Did get my heart rate up, which is really the only goal of this CrossFit finisher stuff.
Rolled around on the floor (stretched) then off to run errands for the missus. Felt solid today all the way through. All deads moved smooth as I’m getting better at 5’s. We’ll see how I feel tomorrow back may be telling me it was too soon after squat day. Another session checked off the list, still moving up nicely.
145X5
170X5
190X5
Ditch the new grip
205X5
225X3
245X2 3/4 the guy spotting touched it so i dont know
155X10 3 sets with feet up
Griping about my bench as I don’t feel like it’s moving. 2 things I discovered today. 1 I am benching too wide for my leverage either because that’s my build, or my chest is underdeveloped. 2 I’ve lowered my tricep work volume, and that’s a problem.
BBB Press
5X10 85#
1X5 135# (ego)
Slight Decline Flys
27.5/30/35/40
4X8
Incline Flys
3X10 30s
All of these flys seemed to burn at the stretched position in my rear Delt area for some reason, I have no idea how to train the chest. @simo74@Frank_C@TriednTrue
Tate Press
20sX20
30sX20
40sX15
Triceps shredded at this point.
Incline Curls
27.5X12
20X10
15X12
10X10
No breaks other than to grab the next set of DB. Grow biceps grow! Lol
Standing 2 hand Kroc Row
40X10
50X10 2 sets
No cardio or anything else, this took too long anyway. At least I don’t have anywhere else to be.
Overall I’m pleased where I’m at right now. Trimmed my body hair last night as I am part gorilla it seems. Body comp is looking good enough to get a pleasant comment from the only woman I care about impressing, my wife. Weight is up to 214 or so which is by far the heaviest I’ve been other than a dirty bulk to 220. Got 2 more days, then off to chase deer again. Cooked 4 pounds of my chili bulking mix for the camper. 4 pounds ground beef and chorizo, 2 cans of pinto beans, 2 cans of diced tomatoes, 2 bags of precooked rice, 1 jar of jalapeños, and about a cup of ketchup with the chili seasonings.
Cable fly’s are my favorite for actually feeling my chest. Other than that, I use DBs for my bench and Incline. I’ve never been a fan of DB fly’s. The hardest part of the movement is at your weakest point.
Well technically there is no direct chest work at this point other than DB bench incline/decline. My main goal is to increase my bench and I’m thinking my chest is my weakest link.
I’ve never had a strong bench, so I’m not able to help there. What I have observed is I feel my pecs best when doing low-weight, high rep cable flyes, 10-15 reps; using dumbbells instead of a barbell, and when using a dip machine my gym has. Finally, a CrossFit YouTuber I follow said his chest wouldn’t grow til he started doing push-ups several times a week. Now that my state’s locks everything down again, I might try regular push-ups and see what they do.
If you have the time then do SSL with 10 sets of 5 instead of FSL. Strength is developed by accumulating volume in the 80-87% range (credit to CT).
Another change you could try would be to do your current FSL with DBs for awhile with the goal of chest hypertrophy.
And lastly, hammer your triceps.
Oh, I also can’t vote against push ups. I was doing 300 in a 30 minute PT session back in my first police academy. It sucked, but my chest definitely didn’t suffer.
So I didn’t script it but I felt so good I hit my 2021 birthday goal!!!
2 1/2 years ago Saturday nights were for trying to drink the bar dry. Now I’m not even the same person. I got in a good workout and spent time in the Word, what a testament to the healing power of God’s love. For Him to allow me to live a life I feel is so full and succeed after the roads I chose to follow is a blessing. 405 is just a number but the strength that I have found through this process just overwhelmed me tonight.
After squats I had 30 minutes left until the gym closed.
Good Mornings
115X12 4 sets
Superset with 12 hanging leg raises.
Walked out floating until my wife said we had to go to the grocery store for a “couple” of things. Rewarded myself with Taco Bell and my wife is currently making me PR brownies.
That looked good! I’m trying to work my way out of drinking the bar dry every weekend, get way better results when I’m dry.
If you’re just trying to bench more, I agree with the increase in intensity advice. Your chest doesn’t need to be huge to bench more, it needs to be stronger. Getting bigger certainly won’t hurt but I don’t think it’s your fastest, reasonable path to success.
