Mind over matter…the still brook of iron running in my veins…hell I just blast Metallica, rock into angry meditation, and lift.
[quote]Wiex wrote:
[quote]gorillavanilla wrote:
The breathing squat work adds a whole new component to deep knee bends and works the body in torturous, fun ways.[/quote]
For sure man. They were way tougher than I expected and I expected them to be tough. I can’t even imagine how you’re doing them at a 430/440 load and manage to keep your form locked up as in your videos. That’s just pure awesome.
[quote]Up wrote:
The wife does soccer AND cross fit? WOW, good for her. Its really pricey though 
If I was younger, and it wasnt so much $, I would be all over that. I just dont want to start beating my body up with all that, if beating myself up means, its HARD WORK , ha.[/quote]
It’s actually free for us. All the equipment and trainers are provided by her company. So, no money out of pocket for us. The work they do is much more cardio centric and they don’t really use much in the way of weights, outside of kettle bells. Which means they aren’t doing any crazy and ill formed oly lifts.
Unlike you though Up, my wife doesn’t lift. Lifting is equally as brutal to crossfit in my opinion. It’s just a different type of work. I enjoy the change of pace and the cardio work the CF provides. But if I had to choose one or the other, lifting wins and it wouldn’t even be a consideration for CF. Like, I was lost in thought yesterday and my wife asked me what was on my mind and I replied “squating”… Iron is addicting. [/quote]
You can get a great wo in with KBs though? FREE FTW !
[quote]MattyXL wrote:
255x5 paused is real solid work![/quote]
Thanks Matty! They are tough for me. I tried to hit another 5 at 255 tonight, but the fifth was closer to tng than a pause.
[quote]gorillavanilla wrote:
Mind over matter…the still brook of iron running in my veins…hell I just blast Metallica, rock into angry meditation, and lift.[/quote]
Tomorrow’s playlist will include, Metallica!!!
[quote]Up wrote:
You can get a great wo in with KBs though? FREE FTW !
[/quote]
Ya, if you pick a heavy KB, the volume will definitely test you. Just for giggles, I checked around at crossfit gym prices and wow, they are stupid high. Free FTW indeed!
9/16/2013
Felt kinda crappy today… way too much drinking over the weekend and hungover all day today. No excuse though, my lifting should have gone better than it went tonight.
My right shoulder started to bug me in a way that I’ve not felt before when I was squatting on the 305 set. It got really bad on the 335’s. I tried going high bar for the last sets, but it was still aggravated. It stuck with me through the bench and OHP. So, I had to limit my OHP weight and called it after 3 sets. It feels fine now, but I’ve not had pain there before.
Warmed up with jump rope, static squats, OH squats and band work
Squats
135 x 10
205 x 5
255 x 5
305 x 4
335 x 1.5 (first one was questionable depth)
285 x 3
255 x 3
Front Squats
205 x 10
205 x 5 (breathing pause at bottom, 2 breathes for each rep)
Bench
135 x 6 paused
205 x 5 paused
255 x 5 paused sans the last rep
275 x 3
205 x 9 slow reps, no real pause though
OHP
95 x 10
115 x 10, x8
Shrugs
185 x 12
255 x 8 for 2 sets
185 x 20, x18
how/where is your arm and hand placement on the bar when you squat?
I generally keep the outer ring between my middle and ring fingers. My hands end up about 7 inches off either shoulder. I’ve been going with low bar for the past week or so.
Nice paused bench work man!
Solid work all the way around.
[quote]Wiex wrote:
I generally keep the outer ring between my middle and ring fingers. My hands end up about 7 inches off either shoulder. I’ve been going with low bar for the past week or so. [/quote]
Do you or have you tried going false grip / thumbs over the bar when squatting. Fischer gave me the idea to squat that way it really helped relieve pressure on my shoulder
Good benching.
Just saying hi, and when did you decide to add front squats? Any particular reason, I’m just being nosey.
OG, Jack and Cav, thanks fellas!
[quote]MattyXL wrote:
Do you or have you tried going false grip / thumbs over the bar when squatting. Fischer gave me the idea to squat that way it really helped relieve pressure on my shoulder
[/quote]
I read this last night before my squats. My shoulders were bugging me through the workouts the rest of the week. I took the weekend off and went with false grip last night. I didn’t feel any pain while squatting. Thanks for the tip brotha!
[quote]minimaltechno wrote:
Just saying hi, and when did you decide to add front squats? Any particular reason, I’m just being nosey.[/quote]
Thanks for popping in Mini and Hi! 
Nosey is always welcome! I mess with front squats quite a bit, but I suck at them. I had to switch from back to fronts the other night though, as my lower back was aching a bit. It’s a lift I want to get better at, but probably won’t focus too much on it until I hit my current goal, which has been a long slooooowww process. Kinda like molasses, but slower >.<
Was only able to get 3 sessions in last week and none were all that productive. For one reason or another, my energy has been low. Trying to correct that. Taking Thursday and Friday off of work to get my head out of that stress for a bit, which I think will be a helpful motivator during my lifts this week.
9/23/2013
Squats
135 x 10
185 x 5
225 x 5
275 x 5
225 x 10, x9, x10 - no bottom breathing, just sucking wind at the top - pathetic…
Bench
135 x 6 paused
185 x 5 paused
225 x 5 paused
255 x 5 paused - these were all good
285 x 2 Hard to explain these. The weight didn’t feel heavy, but I just didn’t have any drive or focus. Was planning a heavier single, but stopped here. The prior paused set went well and I was over the poor squat work by this point, so this didn’t bother me.
CG bench
135 x 8, x10, x10
Dips
BW x 10
25 x 10
50 x 8
60 x 9
75 x 5
9/24/2013
Warmups were jump rope, static squats, OH squats x bar, band work and DB swings
Deads,
135 x 5
185 x 5
225 x 5
275 x 5
325 x 3
225 x 5, two sets
Meadow rows
75 x 12
100 x 8
75 x 10
50 x 15
Super set with pull ups
BW x 10
25 x 5
25 x 5
25 x 6
Yates Row
135 x 10 for 3 sets
Super set with rear delt fly 20 x 10 for 3 sets
T-Bar rows
125 x 15
125 x 12
I think you need to add more rows, maybe another 100 reps or so…Ha!-good work.
Again , Nice Paused Bench work young man! it seems very consistent… but no more rows I heard they make your back wide and thick and stuff…we don’t want any that around here!!
[quote]gorillavanilla wrote:
I think you need to add more rows, maybe another 100 reps or so…Ha!-good work.[/quote]
LOL, man my back is feeling it today between the blades. Oddly enough, my lower back was really stiff all day yesterday. I woke up today and everything feels good.
[quote]OldGoat wrote:
Again , Nice Paused Bench work young man! it seems very consistent… but no more rows I heard they make your back wide and thick and stuff…we don’t want any that around here!! [/quote]
Thanks OG! LOL, I need to build a shelf on my back for the barbell. Not to mention, I really need to build my lower and upper back strength. That is the major weakness, which is holding my squats back.
9/25/2013
Right hammy tightened up while stretching… never had that happen. Stretched it out and rolled it quite a bit, then stretched it again after warming up. Was still pretty tight, so I went with light weights and narrow stance for squats.
Warm ups consisted of lots of jump rope, static squats with OH bands, DB swings
Squats
135 x 10
185 x 10
225 x 10
225 x 10
135 x 20
Each set super set with chin ups @ BW x 10
Leg extensions
50 x 15
95 x 12
130 x 10
155 x 9
130 x 12
95 x 10
50 x 10, long pauses at full extension
Super set with Preacher curls and DB curls. Finished off with Hammer curls.
[quote]Wiex wrote:
9/25/2013
Right hammy tightened up while stretching… never had that happen. Stretched it out and rolled it quite a bit, then stretched it again after warming up. Was still pretty tight, so I went with light weights and narrow stance for squats.
…
[/quote]
See stretching is dangerous!
You’re a beast. I wish I had your strength and work capacity.
Thanks Corrm. Yeah for sure, man stretching is dangerous! Damn thing is still tight. Been using a ball on it all day though, so it’s loosening up a bit. Funny thing is, it happened a day before my 35th, which I took as a sign from the world that I’m getting old. I had to laugh a bit when it happened.
9/26/2013
Warm ups were minimal, but lots of stretching. Going to lay off any leg exercises for a few days. The pull feels minor, so I’d rather it go away quickly than try and push it and end up screwing my progress for a month.
Bench
135 x 10 paused
185 x 5 paused
225 x 5 paused
275 x 1
285 x 4.5 (last one was half way up and I grinded it for a good five seconds or so and finally had to bring it down)
225 x 8 for two sets
OHP
95 x 10
95 x 11
135 x 8
High pulls
135 x 10 for 3 sets
Shrugs
225 x 10 for 2 sets
225 x 12
Super Set with DB front rows
20 x 15
Took today and tomorrow off from work for some much needed r&r and getting treated to dinner at Ruth’s Chris tonight. Gonna be a great weekend!