Apr 29, 2015

Outside workout with a friend:

Run 1 mile

3 rounds:
10 pullups (my sets: 10, 8+2, 7+3)
15 dips
20 lying leg raises
25 jumps to a bench

Run 1 mile

Apr 30, 2015

TnG Deadlift
5x325
2x375
5x325

HBBS
2x3x265
1x2x265

Bulgarian Split Squat
3x8x95

May 2, 2015

Crossfit wod. 20 min of rowing, thrusters, pullups. Fun and sweaty.

May 2, 2015

OK - trying to get on a bit of a program. Going to give a bastardized version of 5/3/1 a shot. Not doing the program properly; going to keep doing crossfit WODs 1-2x/week and throwing in cardio here and there. But using the rep scheme as a basis for my main lifts. Haven't fleshed out my accessory work yet; will experiment with it.

Cycle 1 Week 1: 5s

Bench Press
160x5
170x5
185x9

115x10x2

Superset
Incline DB Bench Press 3x10x55
DB Bentover Row 3x15x55

Tabata plank


Thought I'd attempt a Boring But Big set to see how it felt and didn't realize it's supposed to be a different lift than the main lift. Think I'm squatting tomorrow so I didn't want to do DL/Squat BBB sets so I moved on. I also saw Wendler suggests not doing the AMRAP sets with BBB; the AMRAP sets are one of the big draws of the program for me so I'll prob just stick with other accessory work.

Ah, for tracking's sake (all lb):

Lift: True 1RM --> 5/3/1 1RM (90%)

Squat: 335 --> 301.5
Bench: 235 --> 211.5
Deadlift: 415 --> 373.5
OHP: 145 --> 130.5

I will be aggressively rounding my worksets to simplify plate math.

May 3, 2015

4 rounds:
10 pullups/chinups
15 dips
20 situps
25 air squats
30 double unders

22:16


Programming fail 1 day after starting, ha. Super nice out -- needed an excuse to go outside because I'm inside working on something all day.

Did pullups until half way through 3rd round then switched to chins. Was working out at a park I hadn't been to before; <1 mi jog from my apartment which is nice but equipment was lacking. The pullup bar was low and thick.

May 5, 2015

HBBS
6x265
5x275
6x245

15 min metcon of burpees, box jumps, ring dips, pushups.


Squatting at my crossfit gym is so much better than at the globo gym I go to. There's a few reasons:
1. I prefer the oly bar. I don't know how real the effect of whip is at my relatively light weight, but it feels real to me. I found this helpful: http://blog.roguefitness.com/2012/01...bar-questions/ . I imagine the bars at my crossfit gym are 28mm; the bars at the globo gym are significantly thicker and stiffer. I'll confirm how much next time I lift there.
2. So much more WIM when lifting with friends.
3. I don't like staring at myself in a mirror while I squat, which is how the racks are set up at my globo gym. Maybe I'll try facing away from the mirror next time. I think part of what is distracting is my degrading form at higher weights, which is also something I need to work on. I'll throw another vid up soon.

May 4, 2015

Spin class

May 5, 2015

Deadlift
Cycle 1: 5s
280x5
300x5
320x7

Bench Press
Cycle 1: 3s
180x3x2
190x8

Superset
DB Bentover Row 3x12x60
DB Incline BP 3x10x60


Accidentally loaded 180 on bar for first BP set instead of 170. Took a video of DL; will upload later.

Here's the video from my AMRAP deadlift today. Thoughts/comments much appreciated. With DL I generally always feel like I'm capable of more but not without compromising my back.

May 11, 2015

Crossfit:

WL complex: Clean pull + hang power clean + front squat + 3 push press
6x135

Pullups
6x5

Metcon of L sits, KB thrusters, burpees

May 16, 2015

Hotel WOD:
Superset w/ 50# DBs:
DB BP
DB bentover row

Did sets of ascending reps: 2, 4, 6, ... 20

May 17, 2015

HBBS
Cycle 1: 5s
225x5
245x5
255x5

BP
Cycle 1: 1s
160x5
180x3
200x5

Superset:
Pullups BW x 7, 7, 6, 4+1
Dips BW+25 x 8, 8, 8, 6


Only got 5 reps on first cycle of my squat "AMRAP". Yikes. Friends' wedding last night so I was very hungover today which is my main excuse. I still don't like the bars or squat rack at the gym I go to but that's weak.

Deadlifts look pretty good to me. Maybe hips a tiny bit too low, and you don't reset properly at the bottom for some reps, but overall pretty solid.

Thanks Aidan. Will work on keeping the hips up and resetting between reps. Appreciate the feedback.


May 19, 2015

OHP
Cycle 1: 5s
2x5x115
6x115

Superset
Bulgarian Split Squat 3x8x100
Pullups 3x7xBW

May 21, 2015

HBBS
Cycle 1: 3s
3x240
3x252.5 (misloaded bar)
5x275

DL
Cycle 1: 3s
3x300
3x315
6x335

Bench Press
Cycle 2: 5s
5x170
5x180
8x190

Crammed a lot of heavy lifts in today because I'm not going to be able to lift til next week. Figured ok because I'm still in early cycles (though my AMRAP sets remain weak). Felt better today than normal; lots of food for lunch and a late afternoon coffee helped.

Glad I took video of squats but don't like what I see. My body tilts to one side as best shown in the 3x252.5 video. I'm not sure how to fix this imbalance besides being very conscious about moving straight up and down in future -- thoughts and opinions welcome. Some knee cave too. The 5x275 seems a bit fast and uncontrolled. My neck is also straining in a non-neutral position; think that's because I'm still not used to squatting in front of a mirror.

3x252.5


5x275

I have the same thing, and so does kidcolin. And probably everyone else... Best way to work on it is like you said, just really consciously trying to apply even pressure.

May 23, 2015

Pullups 4x5x BW+20

30 min metcon of rowing, box jumps, push presses, farmer's carry

Farmer's carry was by far the toughest for me - my grip strength stinks. Need to improve that.

May 24, 2015
3 mile jog

May 25, 2015

CrossFit Wod: Murph
1 mi run
100 pullups
200 pushups
300 air squats
1 mi run

Pullups can be performed kipping and pullups/pushups/squats can be broken up however. I didn't wear the prescribed 20# weight vest. Finished in 45:15. Very nice hungover morning workout since nothing is heavy and it can be preformed at a plodding pace, but still feels like work.

Incidentally, I think I'm about to buy a weight vest so my slow runs with my wife pack some more punch.

May 27, 2015

HBBS
Cycle 1: 1s:
5x225
3x255
2x285

DB BP
5x10x60


Ugh. 2 reps on my first cycle 1s AMRAP. Guess I'll stay the course but not inspiring.

May 28, 2015

Spin class

May 30, 2015

Power clean + hang power clean + front squat + jerk
3x135
3x155
5x1x135

Then a bunch of power cleans at 135 and some other stuff.

Jun 1, 2015

12 min EMOM
E: 6 pullups
O: 10 pistols (5L/5R)

8 min AMRAP
5 cleans @ 155#
10 clapping pushups

5 rounds

I don't have the flexibility to do pistols so I had to do them off a 4" ledge. Would like to work up to real ones. I think it will help the imbalances in my squat. My movement actually felt a lot better on my left leg than my right.

The cleans felt good. I haven't been doing much oly lately. Would like to do more but schedule hasn't allowed much time at my crossfit gym. Working on a solution.

Jun 4, 2015

HBBS
Cycle 2: 5s
5x235
5x250
5x265

OHP
Cycle 1: 3s
3x115
3x115
8x115

Bulgarian Split Squats
3x8x95

Pullups
5xBW+25
3xBW+25, 3xBW
2xBW+25, 3xBW

Video of 5x265:

June 5, 2015

BP
Cycle 2: 3s
3x175
3x185
6x195

Barbell Row
3x5x165

Incline BP
12x115
10x135
8x135


Jun 6, 2015

Muscle up practice
Lots of kipping pullups and strict ring dips

Then a partner WOD with a lot of burpees and 95# thrusters

Jun 7, 2015

Crossfit: 40 min metcon

Jun 8, 2015

Handstand practice

Handstand pushups: 5, 5, 3, 2

Core: toes to bar and L-sits

6 min AMRAP
3 snatches @ 95#
6 burpees over bar

5 rounds

Wanted to get in a heavy lift yesterday or today but didn't fit the schedule. Had fun and felt good though. My gymnastics and core need a lot of work so good to get the practice in. I did my first ever headstand, ha.

How are L-sits as core exercises? I need to add explicit core work to my regular routine. I see a lot of love on the forum for RKC planks and McGills 3 core exercises and will experiment with those. I did find the L-sits extremely difficult and plan to work on those (or scaled down variants) as well.

I haven't snatched in ages. Enjoyed it. My snatch needs a ton of work.

Jun 9, 2015

HBBS
Cycle 2: 3s
3x250
3x265
3x280

Deadlift
Cycle 1: 5/3/1
5x280
3x315
4x355

Superset
Pullups: 7, 7, 6, 3
Dips: 15, 12, 12, 9+2


Ok workout. Bare minimum on my squat amrap set again. In addition to the good-morning-ing of my 3rd rep, made apparent by the bar tracker, I seem to have a bit of buttwink. I think I was going deeper than usual (and necessary).


HBBS 3x280


DL 4x335

Jun 10, 2015

Double unders: 5, 10, 15, ... 45, 50, 45, ... 15, 10, 5
10 pushups between each set

Beautiful out so decided to get outside instead of lifting.