There’s a box near me that runs wendler 5/3/1 and uses crossfit exercises as accessory movements.
Welcome back Snap.
[quote]kpsnap wrote:
Well, well. Look who crawled outta the woodwork.
[/quote]
Indeed… 
So what are the details on your return to pl? There’s no harm in taking a break and trying something different. It’s an affair that rekindles your real love
[quote]ouroboro_s wrote:
So what are the details on your return to pl? There’s no harm in taking a break and trying something different. It’s an affair that rekindles your real love :)[/quote]
Yes, I believe so.
Just yesterday I decided to do a meet at the end of July. Gives me something to train towards, although I don’t have specific goals figured out yet.
Today counted as day 1, I guess. Damn. I am super lame in the lifting department.
Stretch, rattle, and roll for 10 or so minutes
Pull-ups
5 full-stretch singles
Chins
5 full stretch
RDL
8/45
5/95
Conventional pulls
5/115
3/130
5/5/145
Pull-ups
5 full-stretch singles
Chins
5 full stretch
Squat
3/8/70 (egads, this is embarrassing)
Pull-ups
5 full-stretch singles
Chins
5 full stretch
Weighted hypers
3/8/10 behind head
Pull-ups
5 full-stretch singles
Chins
5 full stretch
A) Lat pull down
3/8/80
B) Plank
3/1 minute
Let’s hope this gets easier as it’s just the start.
Nice work KP! It never gets easier, you only keep getting stronger. Good to see you back in the saddle.
That’s a lot of work for day 1. It must be the crossfit in you.
Stretch, BW squat and lunge . . . About 10 minutes
Band pullaparts
Cuff rolls
Pull-ups
5 singles
Chins
5 consecutive
A) Paused flat bench
3/8/60
B) Bentover BB row
3/8/60
Pull-ups
5 singles
Chins
5 consecutive
Then 3x8:
Lying DB tricep extension
Hammers
DB rear delt
Fingertip pull-ups
5 singles
Chins
5 consecutive
Love those fingertip pull-ups. Gotta be good for you somehow:)
That’s a lot of upper body work. So the injury is pretty much history at this point?
Good write up on Crossfit Snap! Change is good sometimes
Stretch, roll, etc. 10 minutes
Pull-ups
6 singles
Chins
6 consecutive
Squat
5/45
3/65
5/5/85
GMs
3/8/50
Conventional pulls
3/8/135
Single leg extensions
3/8
A) Paused sit-ups on ball
3/10
B) Eccentric pistols
3/3
^^ knee gave out, just buckled . . . Never a dull moment.
Chins
6
[quote]cavalier wrote:
That’s a lot of upper body work. So the injury is pretty much history at this point?[/quote]
Which injury? I have a number of body parts I have to suck up to on a regular basis.
I’m glad your back in the powerlifting mode. Even if crossfit proved to be the best workout in the world there is no way I could do it, just too far off from my normal way of doing things-which probably says something not so positive about me.
Hope the knee is okay. An eccentric pistol must not be a quick witted rich older gentlemen which would have been my first guess, so what is it?
[quote]kpsnap wrote:
Which injury? I have a number of body parts I have to suck up to on a regular basis.[/quote]
Good thing you can eat those special brownies legally then, huh snap? Who needs advil in CO???
LOL
[quote]late2thegame wrote:
[quote]kpsnap wrote:
Which injury? I have a number of body parts I have to suck up to on a regular basis.[/quote]
Good thing you can eat those special brownies legally then, huh snap? Who needs advil in CO???
LOL[/quote]
Yeah. It’s what Colorado seems to be known for these days.
Tuesday I had dental work that left with me a bad novacaine reaction. Did this Wednesday despite not feeling great:
Stretch
Chins
6
Band pullaparts
Cuff rolls
Paused flat bench
8/45
5/55
3/65
5/5/70
DB rows
Seated DB OHP
Seated row
Tricep push down
Chins
6
[quote]DBasler wrote:
An eccentric pistol must not be a quick witted rich older gentlemen which would have been my first guess, so what is it?[/quote]
The down portion of a one legged squat.
Today
Stretch, lunge, roll
Chins
6
RDL
8/45
5/95
Conventional pulls
5/115
3/135
5/5/150
Squat
3/8/75
Weighted hypers
Lat pull down
Plank
Saturday lift.
Stretch, lunge, squat, roll
Band pullaparts
Cuff rolls
Chins
6
Paused flat bench for high reps
Bentover BB row
Tricep DB extension
Hammers
DB rear delt
Scap retraction thingies
I’ve had to taper back on the number of sets with chins/pull-ups as I am starting to develop tendinitis in my right elbow. Been there. Done that. Weights are all super light on the above. Crazy how fast muscle/strength just dissipates on me when I take time off. Ahh well. The climb back up is always fun.