Small world. That’s awesome that you have been there. Clay was not there this AM, sleepy Sunday crowd, me and two women that were doing some Bench and OHP. If he is there next time I go I will certainly mention the connection.
If you do that, instead of using my dumb internet handle, my name is Jared, haha.
2 Likes
08-02-2016
C3W3D2 – DL
5@135, 5@185
3x5@225 Beltless
SQ
5x5@135 Paused, beltless
Pronated BPA’s 5x20, Supinated BPA’s 5x20, Shrugs 5x20@65
Vacation got in the way of yesterday, went to Crossfit West today, nice gym, no machines, no dip bar, so no lat pd’s and no HLR’s, subbed the paused squats for assistance.
Still going LP on DL’s, but trying to do 3x5 instead of a single workset, working on keeping my upper back tight, pull instead of jerk, and eyes right.
Good workout.
2 Likes
8-3-2016
C3W3D3 – BP
10@45, 5@95
5@135
3@155
5@175 (capped) RPE 8
1@205 (JS-PR)
3x5@135 Paused
BPA’s 5x20, Krocs 5x13@40, OHP 5x10@70
205 went up easy, pretty sure it’s a PR – have done 225 on a Smith, but that doesn’t count. Shoulders slightly painful. Quick and dirty today, no machines to get me sidetracked.
1 Like
Nice work! You’ll have 225 soon.
1 Like
8-4-2016
C3W3D4 – SQ
10@45, 5@95, 5@135
5@195
3@220
5@245 RPE 8.5
1@265 RPE 9
1@285 RPE 10 (PR)
5X10@135
BPA’S 5X20, Hammer Curls 5X10@20 ea, CGBP 5X10@95
Had a tummy ache and really didn’t want to go to the gym but felt better once I got there. I wasn’t going to do Joker Sets because I didn’t have a belt but they had community belts. I wasn’t going to try the 285 PR because the 265 felt hard, but I gave myself a pep talk – think it went up easier than the 275 did a few weeks ago.
Glad I went.
I actually feel like I might get to 1,2,3,4 (plates on OHP, BP, SQ, and DL) by the end of the year. I’ve got the OHP, the BP is close, the SQ is getting close. I just have to be patient with the DL and keep hitting the upper back shit hard so I can get a good pull without rounding. Progress is so slow and I am so glad I finally started a log so I can actually see that it’s happening.
3 Likes
That was a much better effort. You controlled the descent far better, and didn’t lose any speed on the way up. Good walk out too.
1 Like
Pause squats, which I believe you suggested, seem to help this.
Bracing, with coaching from you and @T3hPwnisher, makes the walk out mo betta. I can’t explain how much I appreciate the support and coaching I get here, just awesome.
Always happy to help mate.
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Glad it helped dude. The little things all add up to make a big difference.
2 Likes
Yeah, this is so true, but it all happens so gradually that you don’t recognize the changes/improvements unless you start tracking it. My brother in law is a big boy and he told me two years ago to write everything down, to track my lifts, to add weight, and of course, I ignored that advice.
What I have learned, and I’m sure I’m still pretty ignorant, is that progress is slow, but it is all of the little things that add up. I’ve read so much about MMC, but am just now learning how to make it work. I’ve read so much about breathing and bracing, but am just learning how to do it. I’ve read so much about nutrition, but am just now learning how to implement it. And the only reason I am learning how these things work is because I am logging it. If I didn’t, I would not have any idea of the progress that is being made because it is agonizingly slow, but, so rewarding.
3 Likes
Third day without gym, but actually still ahead of cycle since I can start week four tomorrow if I want. But, still debating whether to deload or start cycle four. I’m leaning towards deload since it makes travel easier, but still anxious to keep adding weight.
Trying to figure out how to deload. Figure I will just do 5x10 @ 60% and assistance and pump work, but I may just do conditioning.
I am clearly worrying about it too much.
5x50%, 5x60%, 5x70%, then pump work and conditioning.
1 Like
8-9-2016
C3W4-Deload
OHP 5X10@ 70
SQ 5X10@ 125
BP 5X10@ 95
DL 4X10@ 110, 1X5@ 225
BPA’S 5X20, Krocs, tri extensions, curls, laterals – 5x10
Figured I would do a full body workout so I did 5x10@ 50%. Won’t get to the gym again until Friday so I’ll do the same thing again, and then again on Sunday, and start my fourth cycle on Wednesday when I get home – I fly to Spokane on Thursday, then home on Tuesday. It’s not ideal, but it’s a plan. I’ll do OHP on Wednesday, DL on Thursday, BP Saturday, etc…
Got a good pump, felt good after three days off.
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Slacker (hahaha) have a safe trip!!! 
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Just been doing pump work the last three days. My brother has Bowflex adjustable dumb bells and a cable machine so I can get a good pump, did that Thursday and again today.
Worried-think I got too tan and too lean.
Note to self - sun block, and, eat a sandwich.
2 Likes
Dude! You look good, arms and shoulders especially looking full.
1 Like
Looking really good!! I completely agree with everything @MarkKO said. It’s also great your still finding ways to get a pump while your away.
Thanks, appreciate it. Looking forward to starting Cycle four when I get home.
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C4W1D1 - OHP
10@45, 5@65
5@95
5@105
9@120 RPE 9
5X10@70 BBB
BPA’s 5x20, Lat Pd’s 5x10@100, CGBP 5x10@95, Curls 3x10@55, 1@10@50, 1x10@45, Crunches 3x25 with 3 vacuums between sets.
Glad to be home. Probably could have hit at least one more rep on my PR set but I am switching to BBB and wanted to be sure to get all of those reps. Going to avoid Joker sets until 531 week and just try to work some volume.
Felt good.
1 Like