nice work
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Crossfit Open 25. 1 results:
177 reps.
For a reminder, the WOD was:
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads; 50 lb DB
30-foot walking lunge (2 x 15 feet). Each 15 ft count as 1 “rep”.
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
I got called for 4 “no reps” on the burpees because my judge is a hard-ass. My back foot didn’t pass over the DB on the lateral jump. Also of note: each 15 ft walking lunge counts as a rep. So in 15 minutes I did:
84 lateral burpees over DB
81 hang clean and presses
180 ft walking lunges (back knee to floor on each rep)
To brag a bit, this was the best Men’s Rx showing in my gym. I compete as a 52 year old this year, and the guy I beat by one rep is 26.
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Phenomenal, beating men literally half your age, way to go antiquity!
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That’s awesome! Great job!
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Phenomenal work across the board @whiplash1 @antiquity @OTHSteve!
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Amazing work man, just all around kick ass performance
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Mini update. Weighed in this morning at 94.9, was 96.6 when I last posted 28 days ago. Kept calories at 2200. I was aiming for a minimum of 90kg in August so providing this carries on as it has I beat that. 90kg seems to be the weight at which it’s visually obvious to others that I have lost weight, at least that’s what I’ve weighed before when people have commented on it.
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Calorie deficit coming soon as we’re getting into spring but really happy about the physique refinements that have been made in 2024/25 without significant fat gain!
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Dude you’re looking awesome. Arms are thick!!!
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Thanks man! They seem to definitely be my the muscle groups that grow the easiest for me! Hoping to show some shredded wheels and a really detailed chest by the time May rolls around!
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Quick question about whether or not I’m dealing with a minor sprain/injury or I’m a bit overtrained.
2 weeks ago I deadlifted 100kg for 5 reps. Nothing huge but the most I’ve lifted in 10 years. My form was slightly off on the last 1-2 reps as I slightly tweaked my lower back. Felt fine after 4 days though.
1 week later I was doing my warm up sets, got to 90kg and I could barely move it. Figured maybe my back still wasn’t back to 100% so I left it there.
Today I was doing warm up sets and again 90kg felt heavy. I stayed at 90kg for my heavy set of 5.
Does this sound like my back has not fully recovered, even though it doesn’t hurt, or have I been pushing heavy deadlifts for too long? Even though 100kg isn’t exactly really heavy the most I’ve ever deadlifted was 120kg for 3 reps 10 years ago.
I am doing grey skull and haven’t had to deload deadlifts yet. I’m going to drop to 85-90kg next time but I want to make sure it’s not my back
@Feeble_Knievel If it doesn’t hurt I doubt that its some kind of injury. I think this is less “overtraining” and more “under-recovering”. It doesn’t look like you have a log, can you post what a typical day/week looks like in terms of food, sleep, life stress, exercise, etc? And how old/big are you?
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I’ll post something basic here now as I’m at work.
I’m 36, 6”2, 95kg. Calories are 2200 a day, 140-160g of protein. I generally try to get less fat than carbs but I kind of let them fall where they may.
I do greyskull lp 3 times a week.
Sleep is usually 7-8 hours a night.
I’m pretty sure I’m not stressed. I have had a very minor cold for a few weeks but I’ve only had a bit of a blocked nose. It doesn’t seem to have effected any other lifts
Also I’m aiming to lose weight so I’m sure that will have some effect. The drop just felt very dramatic
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Honestly man there’s nothing really egregious with what you wrote out. Protein could probably be a little higher but it’s not like you’re malnourished. Especially with the weights you’re hitting a stall at (no offense). Are you making progress on the other lifts? It may be a form issue. Maybe post a video next time you have DL’s.
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No offense taken, I’m not exactly built to be strong, I’m more on the lanky side, long limbs etc! Pushing movements have always been a struggle for me. Even when I was young and fairly fit push ups were a chore.
They seem to be. I stalled on bench press at 52.5 kg not long ago, dropped the weight and it’s going back fine.
Maybe it is my lower back then. It did seem to happen over night, 90kg was easy when I warmed up to 100kg.
I’ll drop the weight and pay more attention to form.
I’ll have a go at posting something, I lift in a very poorly light garage!
@Feeble_Knievel you’re same height and close to the same weight as me, I’ve got 4 years on you, I was always skinny and weak, so we sound like we have similar backgrounds.
Question for you:
Seeing as you’ve done more, what happened between then and now? How many years have you been training in total, how consistent have you been, and final question, what would you consider to be the most challenging training program you’ve ever run?
This.
Your 100kg lift was probably a one-off. 90 is probably more accurate. We all experience days when the weight feels light and we think we’ve gotten stronger only to not be able to repeat that weight for several months.
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So I bought an Olympic barbell and weights in 2016 when I moved out and had a little space. Started doing the starting strength programme. Got to a deadlift of 120kg and stalled, couldn’t get past 3 reps. Right as that happened my daughter was born and I lost all the space I had. 2 years ago I moved into a house with a garage and December last year had finally cleared out enough space to get a squat rack and some weights. Between 2016 and now I hadn’t really done much of anything. Although I carried and still do carry too much fat my weight was basically stable.
I’ve been doing this since December last year so 3-4 months. This is the most consistent I’ve ever been. Having a dedicated place to do it has been a big help. I’ve never really enjoyed the gym, I prefer doing it on my own. I did try the gym a few years ago but it wasn’t for me.
I’ve only done greyskull and starting strength. Starting strength was far harder. It took longer and I found it more gruelling.
I’ve always assumed that the progress would come slower being a bit on the lanky side. Minus the body fat I’m build more for climbing really!
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It looks like your diet, nutrition, and sleep are all fine. And there is no pain when you’re lifting, suggesting it’s not an injury. Here’s what I would do: don’t worry about it. Just keep training and meeting yourself where you’re at that day. Some days I can throw weights up and I’m super spry on the conditioning movements, and some days the weights feel too heavy and I’m sluggish. Just do what you can do that day, and trust the process.
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Great thanks, so I’ve got some thoughts but they’re a bit jumbled, so excuse the following…
My thinking is that you might have slightly high training max on the program, I don’t know Greyskull but it’s 531 based from what I understand, which you always want to have a decent “runway” start lower than you think and you’ll get to keep making progress for a really long time.
From my experience 531 wasn’t great for my deadlift, fantastic for the other big 3, but deads not so much.
Form might be an issue, if you can get the video up that will help, I’ve been working on mine (failed at 190kg when I could do deficit 180kg for a double). I had videos up in my journal people rightly pointed out my form was crap, I’ve always thought deadlift can be a brutish lift that you grind your way through, but at some point improving form will improve the ability to lift more kg.
You are in a deficit*, not massive one, but that might impact your energy and leverages and in turn your lifts, how much have you lost in total?
*I’d definitely bump the protein up, I’m just under 90kg and cutting, I’m getting 200g+ per day, you don’t need that much but it’s helpful for cutting, I’d definitely aim for 180g+ per day.
If I were you I’d do the following:
- video your deadlift from a few different angles at say 85kg, upload the videos on this site (start a journal of you haven’t already)
- look at dropping your weight on the deadlifts, this is a long game and 531 progress is “slow”, intentionally, just trust the process, if you do the 5kg per cycle increase and have dropped back to 80kg (just a number not a suggestion, you’ll need to figure that out), you’ll have 8+ months left this year and hopefully if you hit every rep and don’t need to go backwards you’ll be repping out 120kg x 5 and still be making progress.
- be patient as above this is a long game, and as long as you stick with it, put in the effort turn up every session and do the work, then you’ll get the results.
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