@mortdk@simo74 If running as a Crossfit WOD, you can break up the pull ups, push ups and squats as needed in order to hit total reps. A common method is to do 10 pull ups, 20 push ups, and 30 squats for 10 rounds. Kipping is also permitted. However, since I’m running this as a memorial workout, I make it as tough as possible, so I cut out kipping and do all the pull ups first, then all the push ups, then all the squats. Makes it take longer.
AM WORKOUT
Axle bench press 296
2x10
1x9
Close grip axle bench 251
3x10
Swiss bar incline bench 205
3x10
Dips
1x30
1x26
1x22
Standing ab wheel between benching (6x4, 2x3)
Notes: 3:45 between sets. Still enjoying how effective this protocol has been. Going to up the weight all across next session, as spending another session at 295 for 1 more rep doesn’t seem worth it. Forgot to log the ab work last time, but I’ve been consistent with it. I’m feeling a little lopsided on the flat benching, as though I’m falling off on the left side. Wonder if that’s just because my right shoulder is so buggy. Elbows were a little pissed off, but wondering if that’s just part of the AM workout. Something I’m not logging here, but I help my wife lift on Sunday afternoons, and she does band assisted chins, so I get a decent tricep workout pulling the band down for her to help load her knees into it. Could honestly be part of it.
Woke up at 198.2. Was eating big this weekend in prep for/celebration of the deadlift PR. Left hip kept locking up the socket as well.
I still remember talking to someone who I assumed to be a full grown adult, only to realise the reason they didn’t remember 9/11 was that they were 3 at the time. It was a bad day.
@dagill2 It will soon be at the point where 18 year olds are born after that time, which in turn means I’ll have many of them working alongside me. Honestly just a weird thought.
@simo74 All I got going for me, haha. This’ll be the third year of running it that way. It’s honestly not too awful: it’s just that final mile that absolutely SUCKS.
I guess I’m the only one who finds deadstop way harder. Just the resetting alone throws me for a loop, but I control the negative no matter the style.
I like T&G and train with it, but it really messed me up last comp. it was explicitly a no t&g event, and when the stars started coming into my vision my body just did what I trained it to do. Lost out on 2 reps.
I have; really enjoy the blog. I mean it makes logical sense to be sure, and from the sound of it it jives with a lot of folks. For whatever reason, getting tight again and again drains me more than the recovery I get from the short break between reps, even with a less exaggerated negative. I imagine it’s either a mental thing or a technique issue, since so many experience the opposite.
@TX_iron I’m sure, like most things, it depends. You could also be a nicer lifter than others, and be setting the equipment down a little more gently than others, haha. When I pull dead stop, there’s zero eccentric, which saves a lot of energy.
The rebrace CAN get a little tough though. You can still take advantage of a held breath ala touch and go. That’s what I end up doing.
I legit think my background as a trumpet player comes out with the breathing. And it still took me quite a while to get so capable with holding my breath in training, but it’s a real turning point. And steal away! I’m stealing too, haha.
I try not to be a total jerk in a comp, since I own equipment too and know what it’s like to have it break. But if we’re using something sturdy, I put it through it’s paces.
Lol really? Honestly I find the trumpet to be a truly underrated instrument. I love a good trumpet appearance in Cali Reggae music. Imagine if you were a free diver?
I always feel bad for some of the equipment being used. “Don’t drop the log” [log crashes to the floor with competitor 1]
@TX_iron I definitely dented a keg in one comp, haha. Felt bad about it. Once you buy some equipment, you get some real empathy.
AM WORKOUT
FITNESS TEST
5’9
195.6 lbs
32" waist
57 push ups in 32 seconds
54 sit ups in 45 seconds
11:44 1.5 mile run
Notes: Run was much slower than I anticipated. I’ve had a sub 11 these past 2 years. Think the issue was running ONLY in the weight vest leading up to it. I had a 1:36 first lap and a 7:22 mile, and sticking with that pace woulda had me where I needed, but my ability to move quickly seemed to be non-existent in the last 2 laps. Makes me think Murph may be a little slower than I like, but if I can keep my miles good, I may have a shot still.
Buffalo bar squats
10xBar
10x140
10x230
10x320
9+1x390
10x320
Box jumps
6x5
Reverse hyper 340
6x8
Power cleans 165
1x5
Notes: 3:45 between giant sets. Left knee made some sounds like rice crispies on the topset and I played it a little on the safe side, stopping on the 9th rep, racking, regathering and getting the final set. Hip was achy at the start of the workout, warmed up well, and then ached again while I was putting away weights. Curious how it’s going to play out.
Went with the single set on cleans and just shut it down. Supposed to be a deload week, and with Murph on Saturday I can afford to calm things down a little.