Strong pull’s and good log!
[quote]whup wrote:
Strong pull’s and good log![/quote]
Thanks dude. Wouldnt call them strong tho!
Yesterday;
Making myself less fat
Crossfit’s Cindy (5 pull ups, 10 push ups, 15 squats):
19 rounds in 19 mins 41 seconds
CrossTrainer:
20 mins - 250kcal
5 min cool down
Dunno where I pulled that Cindy performance outta today. Originally gunning for 16 rounds. Did 10 in 9.14 which is a full minute down on last time, and that wasn’t even pushing all out. Had 1 round plus the pull ups and push ups done in under a minute and paced myself from there.
Got to 17 with 3 minutes left and just said “fcuk it lets go” and put my head down and pushed to 19. I reckon I could go 20 in 20 mins next time I try it out. Haven’t even being going too mad with the conditioning either. The reduced bodyweight makes all this CF stuff so much easier.
All the pull ups and push ups were spot on, may have been a question about some of the squats - I just pumped up and down like a piston with them.
The CrossTrainer was grand… just slogged away.
The cool thing about this log is that I’ve recorded (in writing like) my first ever attempt at Fran which was done in like 12.32, and I’ve recorded every single cardio and conditioning workout since then. When hit my sub 4 minute Fran I’m gonna collate it all and write about my journey!! (and yes, I’m going for a sub-4 Fran).
5/3/1 - Wave 4 - “5/3/1” Day
Bench:
60kg x5
80kg x3
100kg x2
115kg x5
125kg x3
140kg x1
110kg 5x5
Incline Dumbbell Press:
35kg 'bells 3x8
Standing One Arm Dumbbell Rows - these boyos; http://tinyurl.com/lkkb7s
35kg x8
42.5kg x8
50kg 3x8
Kroc Rows:
40kg 'bell - 35 reps right, 30 reps left
DC Curls:
plate 20 x12
" 25 x12
" 30 x12
" 35 x12
" 40 x12
" 50 x12
" 57.5 x12
Some workouts ya just gotta survive thru. This was one of them. Hit my 5/3/1 and left it at that cos I wsa feeling a bit rough and have a big squat session tomorrow. Going back to 5x5 for my bench over the next couple of months along with A LOT of chest assistance work. My pecs are absolutely tiny, and not only is that ugly, it’s probably stopping me from pressing a lot more raw.
Don’t really like the free standing rows. Will go back to the traditional leg on the bench version next week. Kroc rows were strong today… grip actually seems to be in an alright spot. I reckon all the pull ups have kept it strong. My forearms were in absolute bits after them tho. They’ll soon be fivearms at this rate… 
Started way too light on the curls but said at the start I’d do sets of 12 til I couldn’t do any more!! Pump city, population - me after them.
[quote]Hanley wrote:
5/3/1 - Wave 4 - “5/3/1” Day
Bench:
60kg x5
80kg x3
100kg x2
115kg x5
125kg x3
140kg x1
110kg 5x5
Incline Dumbbell Press:
35kg 'bells 3x8
Standing One Arm Dumbbell Rows - these boyos; http://tinyurl.com/lkkb7s [/quote] Look like kroc’s to me, too? Elbow out to some degree and all that, where’s the difference? [quote]
35kg x8
42.5kg x8
50kg 3x8
Kroc Rows:
40kg 'bell - 35 reps right, 30 reps left [/quote] You can do 50x30 easy… You sissy 
[quote]
DC Curls:
plate 20 x12
" 25 x12
" 30 x12
" 35 x12
" 40 x12
" 50 x12
" 57.5 x12
Some workouts ya just gotta survive thru. This was one of them. Hit my 5/3/1 and left it at that cos I wsa feeling a bit rough and have a big squat session tomorrow. Going back to 5x5 for my bench over the next couple of months along with A LOT of chest assistance work. My pecs are absolutely tiny, and not only is that ugly, it’s probably stopping me from pressing a lot more raw.
Don’t really like the free standing rows. Will go back to the traditional leg on the bench version next week. Kroc rows were strong today… grip actually seems to be in an alright spot. I reckon all the pull ups have kept it strong. My forearms were in absolute bits after them tho. They’ll soon be fivearms at this rate…
Started way too light on the curls but said at the start I’d do sets of 12 til I couldn’t do any more!! Pump city, population - me after them.[/quote]
Whoa, 5x5 after your main 5/3/1 work AND additional assistance work?
Well, it’s your funeral 
But come on, you can do better than 35kg bells on incline presses.
That’s the weight I was using when I benched 80 kilos for 10 or something like that.
No wonder your chest is small, and additional volume with elbows tucked too much/PL style is no guarantee for a bigger chest…
If I were you, I’d ditch the 5x5 and put more focus on DB presses and perhaps, if you have one, a HS incline or flat press (hey, you do plenty of stabilizing on regular bench and DB, no need to go all free-weight… Particularly since those HS machines really do seem to be great for chest growth for guys who are used to PL benching)
Maybe put a HS flat or Incline variant after your 5/3/1 bench, then do low-incline DB presses on overhead press day or something like that, more frequency…
That way you won’t interfere much with your 5/3/1 progress by having a ton of additional pressing in there.
Anyway, good to see you still tearing it up in the gym. What are your maxes like these days?
[quote]Hanley wrote:
5/3/1 - Wave 5 - “5/3/1” Day
Deadlifts:
60kg 2x5
100kg x3
130kg x2
160kg x1
175kg x5
200kg x3
belt
225kg x4 - VOM
Speed Pulls:
140kg 8x2
Stiff Leg DL’s off a plate:
130kg 3x10
Hypers:
3x15 - arching mid back hard
Roman Chair Sit Ups:
bodyweight x10
+5kg x10
+10kg x10
+15kg 2x10
Seated Dumbbell Curls:
25kg 'bells x12-7-5rp
Incline Dumbbell Curls:
15kg 'bells x12, x8+4
Seriously p!ssed off with my deadlifting today. WAY below what I was expecting of myself. The Powerlifting Gods are definitely paying me back for that hour on the crosstrainer last night. Shoulda been good for at least 5, and I was really gunning for 6. That’s the end of my 5/3/1 deadlifting now. Spose it’s not too bad… went from 210x3 in the first week to 225x4 after 4 cycles. Definitely a PR at that bodyweight, but a bit of my all time 232.5 x5 which was done with 15-20 second breaks between reps.
Speed pulls were ok…ish. Form was a bit loose, but bar speed was good.
SLDL’s were horrible… in a good way. My erectors and hamstrings cried.
Still loving the tightly arched hypers… hurts my back in a good way.
Roman Chair Sit Ups are actually filthy hard. Can really feel everything being stretched!! Wanted to do pulldown abs but the stack was being used.
Gun show out in full force again today… Bicep strength’s actually up quite a bit now. Hoping the size follows. The lying incline dumbbell curls were once again nasty as hell. Makes all the right spots wanna give up!!
Vid of 225kg/495lb x4; Deadlift - 225kg x4 - YouTube Rubbish!![/quote]
Don’t beat yourself up too much mate, the weight loss, squat day work and extra cardio definitely take their toll on the deadlift. I think once your weight stabilises and you can cut down on the cardio volume your deadlift will probably start moving up.
[quote]Cephalic_Carnage wrote:
Whoa, 5x5 after your main 5/3/1 work AND additional assistance work?
Well, it’s your funeral ;)[/quote]
Imo, the big failing of 5/3/1 is that there’s not enough volume on the main exercises. My bench and squat groove fell apart on me over the last few months as a result. Hence the 5’s after benching and squatting!!
[quote]But come on, you can do better than 35kg bells on incline presses.
That’s the weight I was using when I benched 80 kilos for 10 or something like that. [/quote]
I really can’t, that’s the funny part!! Believe me when I say - my chest is horrific.
[quote]No wonder your chest is small, and additional volume with elbows tucked too much/PL style is no guarantee for a bigger chest…
If I were you, I’d ditch the 5x5 and put more focus on DB presses and perhaps, if you have one, a HS incline or flat press (hey, you do plenty of stabilizing on regular bench and DB, no need to go all free-weight… Particularly since those HS machines really do seem to be great for chest growth for guys who are used to PL benching)
Maybe put a HS flat or Incline variant after your 5/3/1 bench, then do low-incline DB presses on overhead press day or something like that, more frequency…
That way you won’t interfere much with your 5/3/1 progress by having a ton of additional pressing in there.
Anyway, good to see you still tearing it up in the gym. What are your maxes like these days?
[/quote]
5/3/1’s over for me after pressing on Sunday. Moving on to my old hybrid westside style routine again. ME bench, assistance bench with lots of chest volume and 2 lower body days to be decided upon. Definitely gonna go back to the HS bench tho… when I was hammering DC outta it my chest got a lot stronger thanks to it and low incline smith benches.
Not too sure where I’m at max wise - squatted 200kg x4 today, deadlifted 225kg x4 on Wednesday, both in just a belt. Put up 185kg 5x2 really easy with my shirt on last week, hoping to hit 205-210kg at a bench comp on September 20th. Bodyweight’s pretty much at 100kg from 110 now as well so my coefficients are doing better!! Should total over 8x bodyweight when I next compete anyway!!
How are you keeping??
[quote]dheeel wrote:
Don’t beat yourself up too much mate, the weight loss, squat day work and extra cardio definitely take their toll on the deadlift. I think once your weight stabilises and you can cut down on the cardio volume your deadlift will probably start moving up.[/quote]
Ah I’m not too upset like. I was saying to the lads today that I’ve trained 11 outta the last 12 now, and will be pushing on to 18-19 outta 20 or so by the end of next week so it’s to be expected. Once I get my cardio volume down a bit and set up my training a bit better I’ll be in better shape to lift well. The weight loss certainly hasn’t helped!! Nor has the fact I’ve been getting 5-6 hours sleep per night for the last 3 months. I’d say I get >8 hours once a week if I’m lucky!! No particular reason like, just can’t sleep!!
5/3/1 - Wave 4 - “5/3/1” Day
Squats:
60kg 2x5
100kg x3
130kg x2
160kg x5
180kg x3
belt
200kg x4 - Squat - 200kg x4 - YouTube
175kg 2x5, 1x6
Box Squats (beltless):
60kg w/ green band x3
90kg w/ green band x3
110kg w/ green band x3
110kg w/ green and monster mini bands 2x3 - Box Squats - 110kg w/ bands - YouTube
Pulldown Abs:
worked to plate 12 x10, x8, x5
dropped to plate 9 x12
Seated Hamstring Curls:
stack 2x20
30 cleans w/ 60kg for time:
1 minute 46 seconds - Cleans - 30 reps w/ 60kg in 1 minute 46 seconds - YouTube
Decent enough workout today all things considered. Trained 11 outta the last 12 days now, went to bed early with the intention of getting 8 hours sleep for the second time this week (that would be a PR in itself). Woke at 1am, woke at 3am and was up and not going back asleep 7.30am. So eh… fail.
Squats were good enough… the bar felt heavy from the start which isn’t all that surprising considering my training volume. 180kg x3 beltless came up well. 200kg x4 is basically double bodyweight now, and only 1 rep off my PR at 110kg so considering training volume, weight loss and minimal kcals, it’s ok!!
Got a violent reminder of how important elbow position is when squatting today… was ploughing thru my final set with 175kg and let my elbows pop up on the 7th rep and got smashed. Spotters to the rescue!!
The banded squats were up a bit this week… gonna pin that one on neural adaptation!! Felt good after the first set with 110kg and greens and couldn’t decide whether to add weight or band tension… bands won! It wasn’t a whole lot of extra tension, but it was enough to make me feel like the bands existed solely to pull my head off with the bar.
Pulldown abs were ok, actually up 2 reps on the first set from last week. Dropped the last set straight into plate 9 and my abs nearly cried.
The seated curls roasted my hamstrings, and I KNEW it was a terrible idea considering I was going after the cleans next…
The cleans were fun… pretty easy tbh. Initially went into it gunning for <3 mins but ripped thru 10 reps no bother and decided to just push on and get it over with. Hopeful I’ll get it down to <90 seconds soon. Might try a heavy one with 80kg or something. That would be more challenging!! Gonna try “Grace” tomorrow, same as the above but with jerks too.
Shirted Bench
Bench:
60kg 2x5
80kg x3
100kg x2
115kg x1
130kg x1
shirt on - 44 Katana
160kg x2
175kg 4x1 (3 touches)
Paused 2 Board Press:
100kg x5
120kg 5x5
“Isabelle”:
30 snatches w/ 60kg for time - 4 minutes 4 seconds
Barbell Curls:
coming straight outta the 3OH!3 - 30kg 3x12
Pushdowns:
green band 2x50
Dropped off the volume a bit today cos I’m a week ahead of where I wanna be on my training cycle. Just got a bit of practice in touching light weights with the shirt on. Touched and paused 75% of them so i know I can open on something I can hit easily. Vid of the final set to come. My arch has come on a sh!t ton since June too!!
The paused 2 board press is really nice. Totally different feeling to touch and goes. I’ll go to 130kg next week and shoot for 3x5, onwards to a single set of 5 2 weeks out with 140kg then.
Isabelle suuuuuuuuucked. GUTTED I didn’t do it in under 4 mins.
The 3OH!3 curls are just curls done with a 3-0-3 tempo… been pushing my biceps hard recently so wanted to give them a little bit of down time, but still get work in.
The pushdowns were just the usual pump my arms full of blood crap!!
This is what Isabelle did to me;
Bench - 175kg x1; Bench - 175kg x1 - YouTube
5/3/1 - Wave 4 - “5/3/1” Day - The Last Hurrah!!
Military Press:
40kg x3
50kg x3
60kg x5
70kg x3
80kg x2
One Arm Dumbbell Press:
30kg 'bells x10, 9, 8
Close Grip Bench:
62.5kg x5
102.5kg x3
122.5kg x4
112.5kg x6
102.5kg x9
92.5kg x11
Pendlay Rows:
60kg x5
80kg x5
100kg x5
120kg 5x6
Modified Fran (aka Total FRANness):
15/12/9 with 60kg thrusters and 10kg weighted pull ups
Time: 7 minutes 16 seconds
One Arm Barbell Curls:
25kg x10, 6, 7
That’s me done with 5/3/1. I’ll reflect on it when I’ve more time in a couple of days.
Presses were grand today… shoulda been 77.5kg but said i may as well finish on something half ok. 3rd went half way and just stayed there for 5 seconds not moving… grr!!
Plateau city on the one arm press. I’m moving towards a heavier focus on chest work anyway now so I guess it makes no difference!!
CG bench was up a rep and 2.5kg on all sets today which surprised me considering I benched heavy raw on Friday, shirted on Sunday and then again today. Not complaining tho, tricep strength is probably on it’s way to the top of it’s curve now so I’ll be watching volume and intensity carefully.
Pendlay rows continue to progress. They’re such a raw strength movement. I love em!!
The modified Fran workout was BRUTAL. I read a while ago that the heavy weighted CF met-cons seperate the men from the boys and I can TOTALLY see that. The pain that comes with the heavy timed workouts is unlike anything I’ve experienced with the lighter ones. I’ve no shame in saying this, and it’s totally anti-CF, but I’m working hard to peak my Fran. Sub 4’s the immediate goal and I reckon I’ve a good shot at it in October when I should hopefully be around 95kg.
One arm curls were great fun as usual… the extra weight makes them A LOT more challenging.
Hell day…
“Murph”;
1 mile run (8 mins)
100 pull ups (10 min 24 seconds)
200 push ups (13 mins 39 seconds)
300 squats (12 mins 35 seconds)
1 mile run (9 mins 22 seconds)
Time: 53 minutes 39 seconds - running straight thru each exercise
This was absolutely disgusting. I cant even describe how it feels. “Exhaustion” is the word I’d use to sum it up tho. I’m pretty sure I was half KO’d after it. One of the trainers in the gym called me to ask how I did, I could hear his voice but couldn’t see him. He was standing in the balcony above me in plain sight like!!! :s
My pull ups were pretty good… tore thru the first 50 in around 3.30 minutes. Still well off what I need for a good Fran time but in my defence I did weighted pull ups against the clock yesterday and loads of plate flips on Sunday. My forearms and grip are what let me down on it today. Did 5x10, then broke the 10’s into 6+4 and eventually 4+3+3
Push ups let me down. Did 20x10 but they were really really hard.
Squats were ok… 100, 50, 50, 25, 25, 25, 25.
The last mile was nasty… noticed I was close to going over 54 with about 400m left so decided to push on and get under it.
I REALLY don’t wanna try that workout again any time soon.
Oh and I did get a PR… I’ve been chasing a sub 5 minute km since I got back cardio’n and I did it today quite easily… probably woulda gone 4.30 if I pushed, maybe even lower, so happy days, not bad for a fat git!!
I’m still amazed that you manage to get into that 44 Katana. I’ve put on some weight lately and there is no way in HELL I’m getting back into that shirt. Off to buy myself a super gangster double ply gearwhore shit.
What’s with all of this running shit? You’re a powerlifter right? Come on now.
[quote]Stronghold wrote:
I’m still amazed that you manage to get into that 44 Katana. I’ve put on some weight lately and there is no way in HELL I’m getting back into that shirt. Off to buy myself a super gangster double ply gearwhore shit.
What’s with all of this running shit? You’re a powerlifter right? Come on now. :)[/quote]
Haha I dunno tbh… I think it’s just stretched at this stage. Chest is up over 46 inches now I think, arms around 17. I’m down to about 222 as well like.
And haha I wanna just be an all around bad ass too tho!!
[quote]Hanley wrote:
Stronghold wrote:
I’m still amazed that you manage to get into that 44 Katana. I’ve put on some weight lately and there is no way in HELL I’m getting back into that shirt. Off to buy myself a super gangster double ply gearwhore shit.
What’s with all of this running shit? You’re a powerlifter right? Come on now.
Haha I dunno tbh… I think it’s just stretched at this stage. Chest is up over 46 inches now I think, arms around 17. I’m down to about 222 as well like.
And haha I wanna just be an all around bad ass too tho!![/quote] ← Then stop doing crossfit and start doing strongman
[quote]Cephalic_Carnage wrote:
Hanley wrote:
Stronghold wrote:
I’m still amazed that you manage to get into that 44 Katana. I’ve put on some weight lately and there is no way in HELL I’m getting back into that shirt. Off to buy myself a super gangster double ply gearwhore shit.
What’s with all of this running shit? You’re a powerlifter right? Come on now.
Haha I dunno tbh… I think it’s just stretched at this stage. Chest is up over 46 inches now I think, arms around 17. I’m down to about 222 as well like.
And haha I wanna just be an all around bad ass too tho!! ← Then stop doing crossfit and start doing strongman
[/quote]
Hahaha I’m too short and light man!!
Deadlifts ‘n’ sh!t
Speed Pulls:
70kg x5
100kg x3
130kg x2
160kg 8x2
Deadlifts:
200kg 3x5
Snatch Grip DL’s:
70kg 4x12
Lying Hamstring Curls:
stack 3x8
Roman Chair Sit ups:
bodyweight x10
10kg plate on forehead x8
20kg plate on forehead 3x8
Murph took a fair bit outta me yesterday so today was low enough in volume and intensity. I should probably take a couple of down weeks with the competition coming up tbh. I might switch it up and go BB style for the next 3 weeks or so…
Speed pulls were grand, did them strapless which was hard considering my hands are in BITS from the pull ups yesterday. 5 or 6 callouses ready to tear… gonna have to sort them out later.
Deads were alright… tough enough but again it’s cos I was tired from yesterday.
Snatch grip DL’s are quite hard, reckon they’ll be LOTS of fun when I start to push up the weight.
Like the Roman Chair Sit Ups a lot… really nice stretch and contraction from them.
Wrist was a bit sore so didn’t bother with curls or rows for today, but I’ve been pushing them hard the last few weeks so it’s not a big deal.
Dude, I notice you wear the Tommy Kono knee and elbow sleeves. Which size did you order for the knee and which size did you order for elbow?
Do you find them to be robust and long lasting? I’ve heard people saying the inside seam comes undone and the start slipping off when they get sweat on them. I’d be interested in your take on that?
Cheers,
D
[quote]dheeel wrote:
Dude, I notice you wear the Tommy Kono knee and elbow sleeves. Which size did you order for the knee and which size did you order for elbow?
Do you find them to be robust and long lasting? I’ve heard people saying the inside seam comes undone and the start slipping off when they get sweat on them. I’d be interested in your take on that?
Cheers,
D[/quote]
(not hanley, but anyway…)
The inside seam? Only the cover of the seam as far as I can tell. I’ve had mine for years… You just need to clean them after practically every use… No biggie, though.
They only slip off if you have small arms/skinny legs
Medium would be ok for 17 inch arms, which I think is where Hanley’s at?
For the legs, well, probably needs large? (I think they only come in 3 sizes, and the elbow and knee sleeves are really the same, though the elbow variant has a useless cover on it’s seam)
And hey, even Branch Warren likes 'em…