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Old 08-23-2013, 03:33 PM   #101
michty6
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Re: GSLP/Crossfit Log

That's strange that press was the last exercise you've had to reset. For me (and from what I gather most people) it is almost always the exact opposite!
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Old 08-23-2013, 07:47 PM   #102
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Re: GSLP/Crossfit Log

I would bet that I reset press last because I started doing it 4-6 weeks after I started GSLP. Plus, I started at a really low weight since I had a shoulder injury that prevented from doing presses for four months.
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Old 08-23-2013, 07:54 PM   #103
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Re: GSLP/Crossfit Log

8/23/13

Bench press: 172.5x5x2, 172.5x7
Pendlay rows: 160x7x2
Good mornings: 65x10x3
Kneeling abs: 80x16,10,8

8 min AMRAP:
10 deadlifts @ 135#
10 burpees

5 rounds + 3 deadlifts

My left shoulder is quite the oddity. I wanted my cardio to involve push presses. I tried some at 95#, but it hurt my shoulder. I dropped the weight to 75# and it started hurting after a few. What's strange is that while in the past I had shoulder pain from doing push presses, I do not get pain when doing split jerks. I'm not sure what the difference is between the two exercises on my shoulder. When I work on my jerk technique tomorrow, I think I will record myself doing some push presses to see if there is anything obviously wrong with my form.
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Old 08-25-2013, 12:28 PM   #104
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Re: GSLP/Crossfit Log

8/24/13

Split Jerk: 45x5x10, 95x3x5, 115x3x2
Power Cleans: 45x5x2, 65x5x2, 95x5x4, 105x5

The sets weren't tough, but boy is it exhausting. Taking vids helped a ton as I could see my bar path would go backwards during the jerk.

I think I will post a video of my power clean later. The bar shoots up my hip, then there is a short pause, and then I do the last pull. It doesn't look like one fluid motion. I'll see if I can find other power clean videos that I can compare to and try and see how I can fix this in the future.
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Old 08-26-2013, 05:44 PM   #105
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Re: GSLP/Crossfit Log

8/26/13

Press: 115x5x2, 115x7
Weighted Chins: BW+20 x 7, BW+12 x 6
Back Extensions: 25x15,15,10
Plank: 45 sec x 3

Finally some progress on in weighted chins. I feel like it has been a month since I've made any gains.

I tried doing the ab wheel, but my left shoulder did not like it. I will try some planks and see how it goes.
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Old 08-27-2013, 07:17 PM   #106
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Re: GSLP/Crossfit Log

8/27/13

3 rounds for time:
20 KB Swings @ 24 kg
20 Wall Balls

8:42

No pain when doing WBs as long as I shove my knees out at the beginning of the descent. I still feel pain in my right hip in certain positions. I hope I can start squatting again Friday.
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Old 08-27-2013, 07:21 PM   #107
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Re: GSLP/Crossfit Log

sorry to hear you still have some hip pain, hope it clears up soon. you going to post videos of your cleans?
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Old 08-27-2013, 09:41 PM   #108
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Re: GSLP/Crossfit Log

Might as well. Please let me know if you have any tips. I know I need to work on getting my elbows up quicker and getting the bar path more vertical. I don't have any ideas on how to do the latter.

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Old 08-27-2013, 10:39 PM   #109
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They don't look too bad, but the weight looks ridiculously light for you, so it's kind of difficult to say one way or the other. Try not to **** your head back though when your bringing the bar up into your hips. Some very good lifters do that, but it's a good habit to break.

One cue I guess I can give you wrt bar path is when you pop the bar off your hips, think about bringing the weight up, not out. Think about trying to drag the bar up your shirt and whipping your elbows underneath the bar as fast as possible, if that makes any sense to you.
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Old 08-27-2013, 10:41 PM   #110
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Apparently c*ck is a censored word on here. Try not to snap your head back is what I was trying to say.
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Old 08-28-2013, 06:39 AM   #111
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Re: GSLP/Crossfit Log

Thanks for the tips! You are right that the weight was easy. I was hoping that would help with my technique, but I don't think it helped at all. If anything, it was more difficult to keep the bar from looping outwards. I will try the hip cue today and see how it goes.
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Old 08-28-2013, 07:41 PM   #112
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Re: GSLP/Crossfit Log

8/28/13

Bench Press: 175x5x2, 175x7
Kroc Rows: 85x20
Power Cleans EMOM for 6 minutes: 145x1x6
Deadlifts: 290x8
Face Pulls: 50x10x3

Today was the first day in a while where I progressed in the main exercises. I may have one more left in the tank for bench press, but meh. The bar path for my PCs needs some work. For the first time ever, I did my entire set of deadlifts with one grip. I always have to mix up my grip at some point during the set, but it wasn't necessary today.
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Old 08-30-2013, 05:24 PM   #113
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Re: GSLP/Crossfit Log

8/30/13

Press: 117.5x5x2, 117.5x6
Weighted Chins: BW+20 x 7, BW+12.5 x 6
Squats: 155x5x2, 155x11

I took the day off from work to enjoy the long weekend. After working out, I went canoeing for two hours.

My last couple of reps during the AMRAP set for press are worrisome. I have been shaking an abnormal amount. I do my best to keep my abs and glutes tight when pressing, but my energy gets focused on pressing the weight instead of keeping everything tight.

It was sweet squatting again, but the tightness in my hip after a set is rough. I do some voodoo band hip distractions and leg stretches in-between sets to help loosen them up. I went light in the hopes of avoiding any hip issues. The AMRAP set felt more like I was doing cardio then strength training. The weight didn't feel heavy though I was sucking wind after seven reps.
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Old 09-01-2013, 01:15 PM   #114
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Re: GSLP/Crossfit Log

9/1/13

Rotator cuff exercises

50 double unders/10 burpees
40 DUs/10 burpees
30 DUs/10 burpees
20 DUs/10 burpees
10 DUs/10 burpees

8:07

Sweet progress from doing so many double unders. Last time I did this work out, I did it in 9:40. I think I only messed up five times total on the DUs, with the last two sets done unbroken. The only way I can improve my time is to get in better shape.
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Old 09-01-2013, 01:35 PM   #115
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Re: GSLP/Crossfit Log

Quote:
Originally Posted by jd2b2006 View Post
The AMRAP set felt more like I was doing cardio then strength training. The weight didn't feel heavy though I was sucking wind after seven reps.
This is no joke. Sometimes I squat even lighter than my heavy sets and go for 10-15 reps. I'm sucking wind by the final rep and usually have to stop not because my muscles have failed but because I can't breathe.
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Old 09-02-2013, 03:05 PM   #116
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Re: GSLP/Crossfit Log

9/2/13

Bench Press: 177.5x5x2, 177.5x6
Pendlay Rows: 165x6x2
Squats: 165x5x2, 165x11
Good Mornings: 70x10, 75x10x2

Bench was just one of those days where you know it is not going to go well mid-exercise.

Squats went pretty much as last time. The only difference was that I almost had to bail on a rep because I needed to take a breath on the ascent, but didn't. Since the AMRAP set isn't about cardio, I think I may do 185# on Friday.
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Old 09-03-2013, 07:29 PM   #117
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Re: GSLP/Crossfit Log

9/3/13

5000# ground to overhead for time

8:23 doing 75# power snatches (67 reps) - The skin below my middle finger is all messed up. I should have switched to power clean and jerks after 20-30 power snatches. This workout made me realize I need to start doing snatches again.

4 rounds for time:
15 bicycles
20 situps
30 hovers

7:15
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Old 09-05-2013, 07:03 PM   #118
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Re: GSLP/Crossfit Log

9/5/13

Burpees: 3 sets of burpees, 10 burpees/set, each set under :30, 1:00 rest b/w sets

The burpee challenge is back on.
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Old 09-05-2013, 11:13 PM   #119
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What's the burpee challenge again?

How's the hip feeling?
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Old 09-06-2013, 06:27 PM   #120
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Re: GSLP/Crossfit Log

The burpee challenge is to eventually do 100 burpees in 5 minutes. I think the progressions are to first do 3 sets of 25 burpees, with each set taking no more than 75 seconds. Then you go to 2 sets of 30 burpees and work your way to 2 sets of 50 burpees in less than 150 secs/set. Finally, you start doing one set of burpees and eventually try to 100 burpees in 300 seconds. I can't imagine this is an attainable goal until late next year. You interested in joining me???

Thanks for asking about the hip. I don't think it is getting better, but I don't feel as much pain as before. That's mainly because I am finally doing LBBS with LBBS form. Previously, I would start the descent with my hips back first instead of shooting my knees out. Unfortunately, my right hip gets mega-tight between sets so I have to stretch all the time, even between warm up sets.
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Old 09-06-2013, 06:29 PM   #121
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Re: GSLP/Crossfit Log

9/6/13

Press: 120x5x2, 120x5
Weighted Chins: BW+20 x 6, BW+12 x 6
Deadlifts: 295x7

Row 30 secs/rest 30 secs for 8 minutes.

My traps are still sore from Tuesday, so that's my justification for a poor day. No power cleans since my hands are messed up, and I wanted avoid grip problems during deadlifts.
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Old 09-06-2013, 06:47 PM   #122
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Quote:
Originally Posted by jd2b2006 View Post
You interested in joining me???
Sure, last I tried I think I got 70 in five minutes?? How hard could it be?
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Old 09-08-2013, 07:12 PM   #123
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Re: GSLP/Crossfit Log

9/8/13

Rotator cuff exercises

Burpees: 3 sets, 11 burpees per set, each set less than 33 seconds; 1 min. rest b/w sets
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Old 09-09-2013, 07:44 PM   #124
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Re: GSLP/Crossfit Log

9/9/13

Bench Press: 180x5x2, 180x6
Kroc Rows: 85x23(l), 20(r)
Squats: 175x5x2, 175x11
Burpees: 3 sets of 12, each set under 36 seconds; 1 min. rest b/w sets

I need to do some sort of accessory exercise for my triceps. When bench press gets tough, the last half of the ascent is much worse the first half. I think I will try dumbbell skullcrushers.

Squats are still easy. Still no hip pain as long as I keep my knees shoved out. I was more winded after squats than I was after doing the burpees. I have no idea how some of you guys can do sets of 20 squats at a decent weight.
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Old 09-10-2013, 07:43 PM   #125
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Re: GSLP/Crossfit Log

9/10/13

10 min. AMRAP:
15 toes-to-bar
10 box jumps @ 24"
5 burpees

3 rounds + 8 box jumps, though I only did 12 TTBs in the last round since there was no way I was going to finish the last three before time ran out due to my lack of grip.
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