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Old 05-02-2017, 04:13 PM   #401
Aidan
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Re: GSLP/Crossfit Log

Sweet gym!

Barbell split squats (without the rear foot elevated) work ok.
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Old 05-02-2017, 11:00 PM   #402
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Re: GSLP/Crossfit Log

Thanks on the gym and the advice/tips. You read my mind Aidan. Walking lunges and alternating lunges don't feel the same.

5/2/17

Bench press: 155x5,5,9
BB rows: 135x5,5,9
Dips: 7,7,7
Pull-ups: 7,6,5,4,4

Bench felt much better this week. I barely got five reps at 155 last week. Still getting used to j hooks. I feel like I put my shoulders or lower back in a compromised position when I rack the weight at the end of my set. I probably need to lower the hooks.
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Old 05-04-2017, 11:04 PM   #403
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Re: GSLP/Crossfit Log

5/4/17

Deadlift: 230x5x3
Pause squats: 145x5x5
Pull-ups: 7,6,6,5,4
Ab rollout: 7,5,5

Deadlifts felt good. The weight almost comes off the floor before the first rep. That said, I don't get nearly as tight for subsequent reps.

Pause squats were tougher than I thought. Must be a good thing. The knurling for my barbell is so aggressive it makes me want to finish my sets as fast as possible. My back was all red where the barbell was at. That should make squatting fun this summer!
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Old 05-05-2017, 07:33 AM   #404
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Re: GSLP/Crossfit Log

Nice home gym! And ya pause squats can really suck for sets of 5
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Old 05-07-2017, 06:45 PM   #405
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Re: GSLP/Crossfit Log

Thanks Fred!

5/5/17

Superset:
OHP: 105x5,5,8
Pull-ups: 7,7,6,5,4

Superset:
Spoto press: 125x5x5
BB rows: 115x10x3

Banded pallof press

5/7/17

Pull-ups: 8,7,6,5,4
Burpees: 3 sets of 11, each set < 33 sec.

I'm going to add burpees on days I do pull-ups but don't lift. I could use some sort of conditioning for no other reason than getting off my ass.
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Old 05-08-2017, 10:53 PM   #406
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Re: GSLP/Crossfit Log

5/8/17

Squats: 190x5,5,9

Superset:
RDL: 145x10x3
Plank: :30,:30,:31

Pull-ups: 8,7,6,5,5

I noticed today I have a tendency to take a deep breath and start my rep before bracing properly. Probably not so good for my already tight back.

I did a set of split stance squats and they felt awkward on my left leg. It didn't even feel like I was working my quad or glute. I think I will only do one accessory workout for each lower body workout.
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Old 05-09-2017, 10:31 PM   #407
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Re: GSLP/Crossfit Log

5/9/17

Superset:
Bench press: 160x5,5,8
BB rows: 140x5,5,8

Superset:
Dips: 8,7,7
Side planks

Pull-ups: 8,7,6,6,5

This will be the last time I superset bench and rows. It is too awkward reracking the bar after rows. The j hooks are too high from when I bench.
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Old 05-14-2017, 04:21 PM   #408
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Re: GSLP/Crossfit Log

5/10/17

Pull-ups: 8,7,7,6,6
Burpees: 3x12<36 sec. each set

5/11/17

Deadlifts: 235x5x3

Superset:
Pause squats: 150x5x5
Ab rollout: 7,7,7,6,6

Chins: 8,7,7,6,6

5/12/17
OHP: 107.5x5,5,7
Spoto press: 130x5x5

Superset:
BB rows: 120x10x3
Banded pallof press

5/13/17
Pull-ups: 9,8,7,6,5

5/14/17
Pull-ups: 9,8,7,6
Burpees: 3x12<36 sec. each set

It appears I have developed some sort of tendinitis between my wrist and elbow. It started hurting on my last set of pull-ups on Wednesday. I did chin-ups the next day and it was okay. I went back to pull-ups yesterday since I had a couple of days of rest. There was no pain until after I finished my last set. Today, the pain was too much after the first rep of the fifth set. I plan on stopping pull-ups and starting chin-ups later this week. It is too bad because my pull-ups were starting to get to a respectable level.

I have to lift early in the morning the next two days. The weights are low so hitting at least three sets of five on the main lifts should be a breeze.
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Old 05-15-2017, 08:37 PM   #409
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Re: GSLP/Crossfit Log

5/15/17

Squats: 195x5,5,7

Superset:
RDL: 150x10x3
Plank

Yep.
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Old 05-18-2017, 11:36 PM   #410
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Re: GSLP/Crossfit Log

5/16/17

Bench press: 162.5x5,5,6
BB rows: 142.5x5,5,9
Dips: 8,8,8

5/18/17

Deadlifts: 245x5x3

Superset:
Pause squat: 160x5x5
Ab wheel: 7,7,7,7,5

Had some right shoulder pain when I woke up Tuesday. It has been a problem lately when I sleep on my right side. Doing bench press shortly after waking up didn't help. Unpacking the weight is still tough and seems to put more stress on my shoulders than I remember. My right shoulder felt awful all day. It was okay yesterday, but now it feels a little beat up. I'm curious to see how it feels during tomorrow's workout.
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Old 05-19-2017, 11:26 PM   #411
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Re: GSLP/Crossfit Log

5/19/17

OHP: 110x5,5,6

Superset:
BB rows: 120x10x3
Banded pallof press

3 sets of AMRAP push-ups

Right shoulder hurt during warm ups for bench. For some reason, it is not a big deal when I do push-ups. It also seemed fine on Tuesday doing dips. I guess that is what I will be doing for the near future.
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Old 05-22-2017, 03:17 PM   #412
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Re: GSLP/Crossfit Log

Pushups can be good for your shoulders. Benching with bad form can be bad for them. Post vids of your bench.

Keep your head back when you do pullups & chins. That does not mean tilt it back. Pack the neck by making a double chin with your head back. I suspect the arm pain might be neck related if you are craning your neck forward when you do chins/pullups. I used to do that.
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Old 05-22-2017, 11:10 PM   #413
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Re: GSLP/Crossfit Log

Quote:
Originally Posted by cha59 View Post
Pushups can be good for your shoulders. Benching with bad form can be bad for them. Post vids of your bench.

Keep your head back when you do pullups & chins. That does not mean tilt it back. Pack the neck by making a double chin with your head back. I suspect the arm pain might be neck related if you are craning your neck forward when you do chins/pullups. I used to do that.
Will do about vids provided I can bench. My shoulder has been feeling much better. I think a lot of pain I was experiencing was due to having the j hooks too low. It would be difficult unracking the bar, plus my shoulder would hurt after the unrack. My shoulder would feel fine during the set, but would then hurt again when reracking the bar.

When I do pull-ups, I keep what you said in mind. I think the problem may be, from the little I read, is that I would drop from the bar on the way down on my last rep. This in contrast to descending to the bottom after my last rep and then dropping.

5/20/17

Burpees: 3 sets of 12, less than 36 sec. per set

5/21/17

Burpees: 3 sets of 13, less than 39 sec. per set

5/22/17

Squat: 200x5,5,7

Superset:
RDL: 155x10x2, 155x9
Planks
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Old 05-24-2017, 08:47 PM   #414
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Re: GSLP/Crossfit Log

5/23/17

Bench Press: 165x5x5,7 (AMRAP vid below)
BB rows: 145x5,5,9

Superset:
Dips: 8,8,8
Side planks

Chins: 7,7,6

5/24/17

Burpees: 3 sets x 13, each set less than 39 sec.

Here is my bench press vid from my AMRAP set. My shoulder felt fine while benching. When reracking the bar, I had to take it easy otherwise my right rotator cuff felt inflamed. Unfortunately, my right rotator cuff has felt terrible all day. Could be from benching, could be from sleeping on it. If there is anything obvious from the way I bench that could affecting it, let me know.

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Old 05-26-2017, 11:29 PM   #415
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Re: GSLP/Crossfit Log

5/25/17

Deadlift: 250x5x3
Pause squat: 165x5x5
Ab rollout: 8,8,8

5/26/17

Superset:
Chins: 8,7,7
OHP: 112.5x5,5,6

Superset:
BB rows: 120x10x3
Banded pallof presses

Three rounds of AMRAP push-ups: 20,15,10

My right rotator cuff didn't feel that bad on Wednesday and the pain was gone by Thursday. Just got a heating/cooling pack to help with the inflammation. I think I will try higher rep bench press on Tuesday and see how that goes. Maybe less weight won't irritate my rotator cuff as bad.
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Old 05-27-2017, 10:23 AM   #416
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Re: GSLP/Crossfit Log

I have to go now, but I'll have some comments on your bench later. Remind me if I dont get back here in the next day or two.
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Old Yesterday, 08:45 PM   #417
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Re: GSLP/Crossfit Log

5/27/17

Planks
Burpees: 3 sets x 14, each set less than 42 sec.

5/28/17

Planks
Burpees: 3 sets x 15, each set less than 45 sec.

5/29/17

Squat: 205x5,5,7
RDL: 155x10x3
Ab rollout: 8,8,6

Yet another squat session getting seven reps on the AMRAP set. I feel like I have another rep in the tank, but I am too exhausted and out of breath (and chicken) to attempt it. RDLs are more of a grip exercise than for hamstrings. My upper lat DOMS from a RDLs have been crazy the last few weeks.
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