Sat Jan 16, 2016

Superset
DB BP 3x10x75
DB Bentover Row 3x12x75

Superset
Seated DP OHP 3x10x40
Pullups 3x10

Spin class

Mon Jan 18, 2016

Split Jerks
3x155
3x175
3x175

Then messed around with some cleans and pullups.

Vids of a couple jerk sets below. Would love any thoughts as it's not feeling great. I am dipping a bit too much. I was conscious of this on my 1st rep of the second set, which led to me shortening my split, which is a common problem for me at heavier weights.

3x155


3x175

Tue Jan 19, 2016

DL
5x3x315

Incline BP
3x6x155


Wed Jan 20, 2016

Snatch
1x115
1x125
f,f x 135

5x1x115

HBBS
3x275
2x5x255

Superset:
Weighted GHD Situp
15x45
10x45
15x25

Weighted Pushups
15x45
10x45
15x25

Solid progress itt! Keep up the good work.

Thanks jd2b2006 ! Could def be making faster gainz, but I feel good, so I'm happy.

Fri Jan 22, 2016

Superset
DB Bench 3x10x75
DB Row 3x10x75

Superset
Seated DB OHP 3x8x45
Chinups 3x7


Quick Friday night pump chaser. Closest I've ever come to taking a gym bathroom selfie post-pump -- almost looking strong!


Sat Jan 23, 2016

Hang Snatch + OHS
1x115
1x125
1x135 (PR)
fx145

Then 2 ~20 min metcons; one light, one heavy. Sweaty and fun.

The 135 hang snatch + OHS complex is the first time I've snatched 135 of any kind. Still a jellydick weight but I'll take the progress and the 1-plate milestone. It was ugly with a big press-out, and I still catch most of my snatches in power and ride them down to a full squat, but slowly getting better. I'll put vids up soon.

Sun Jan 24, 2016

HBBS
4x2x285
1x285

Superset
Power Clean + 5 Push Press: 4x135
Pullups: 6, 6, 7, 5+2


Mon Jan 25, 2016

Crossfit. Long-ish metcon with thrusters, pullups, light power snatches.

Time for some more upper back work

Thanks Monte. What makes you say that? DL vids?

Exercise suggestions? I try to work in pullups/chinups regularly, though I'm weak at them and could always do more. More barbell row? I actually find my back gets worked pretty well from front squats, especially paused.

Tue Jan 26, 2016

Front Squats
5x185
2x4x225
3x225

BP
3x5x205

Superset
GHD Situps 3x20x14
Handstand Pushups 3x5


FS Set1


FS Set2

Mostly because your DB row is weak compared to your DL, you're not doing weighted chins, and you probably need to be doing facepulls too. And maybe some frequency chin sets on off days if you have access to a bar.

Thanks a lot Monte. I'll start incorporating those. Typically when I'm DB rowing it's at my office gym, which I generally have to use out of necessity once/week or so. The heaviest DB are 75# unfort.

I worked weighted chins in today.

Fri Jan 29, 2016

DB BP 3x10x75
DB Row 3x12x75

Seated DB OHP 3x7x50

Weighted chins
5x20
4x25
4x25

5 min EMOM
Double KB Clean 7x44

Sun Jan 31, 2016

Paused HBBS (3 count at bottom)
5x5x225

BP
4x205
2x5x195

BB Row
3x5x165

Superset
Pullups 7, 7, 5+2
Dips 15, 9+5, 7+3+2

Paused HBBS continue to be the most DOMS-inducing exercise I do. Super sore today.

Got some cardio in with a Crossfit class yesterday and a bootcamp today, but no lifting.

Thu Feb 4, 2016

Power Clean + Push Jerk
4x1x176
1x pc, F jerk

Power Clean
5x132
2x132

Superset
Push Press 4x5x132
Weighted chinups 4x4x35

Thursdays power cleans were at 154. Kilos are hard.

Fri Feb 5, 2016

BP
5x185
5x195
5x205
3x215
9x185

Messed around w some DB Flies


Little kettlebell conditioning with a buddy:
3 rounds (1:1 work:rest)
10 KB high pulls @ 80#
10 KB C&J right @ 44#
10 KB swings @ 53#
10 KB C&J left @ 44#

Sat Feb 6, 2016

20 min metcon

HBBS
5x265
2x5x275

Superset:
GHD sit-ups 3x20
Pullups 3x7
Handstand pushups 3x7

Sun Feb 7, 2016

DL
3x5x315

Push Press
2x5x125
4x125

Weighted Chins
4x5x35


Mon Feb 8, 2016

BP
3x5x205

BB Row
3x5x145

Bear Complex
5x95
2x4x115

Curls
2x15x25

Tabata plank

Wed Feb 10, 2016

DB BP
3x11x75

DB BO Row
3x13x75

Some other stuff


Went away for a couple days. Two interval runs on the beach with a bunch of pushups/lunges/planks.

Tue Feb 16, 2016

OHS
1x135
1x155
1x175 (PR)
f x185 (didn't hit depth but close; vid below)
3x155
2x5x155

BP
3x8x185

Chinups
3x5x40

Hanging L-sit
3x20 sec

Some OHS vids:
1x155


1x175


1x185


Some thoughts:
- The weird behind-the-neck snatch-grip push jerk/push press hybrid with a press out is obviously horrible. I need to work on my jerks generally. The initial dip is too deep and I have trouble getting under it.
- Dropping a heavy bar onto my back or front rack is my least favorite thing to do in the gym.
- I don't quite hit depth on the 185 but think I have it next time.
- My limiting factor on my longer sets is my wrist strength, closely followed by shoulder strength.
- I love this lift -- as full-body as a lift gets IMO.

All time awful gym session today. Tried to clean and jerk, push jerk, squat. All felt terrible. Only fruitful thing was getting some instruction on my clean pull and drilling that a bit. Otherwise a total waste of 90 minutes. Frustrating.

Fri Feb 19, 2016

DB BP 3x11x75
DB Row 3x13x75

DB Press
2x8x45
7x45

Pullups 2x7
1x6

3 rounds
20 KB C&J 44# (10 L/10 R)
20 pushups
20 incline situps

13:05

Sat Feb 20, 2016

Some non-heavy Push Jerks. Worked on dropping under the bar. Then a crossfit metcon including 45 deadlifts at 225. Very fun.

Sun Feb 21, 2016

20 min cardio

BP
2x4x210
1x2x210
1x6x185

Mon Feb 22, 2016

Crossfit metcon. Bunch of power snatches @ 115#.

Clean & Jerk singles up to 185#

Weighted chinups
1x5x35
3x5x44

Weighted chins progressing along nicely it seems. Thanks for the suggestion Monte. I'm somewhat surprised I can hit 3x5x44 chins but not, say, 3x9 pullups but maybe I shouldn't be.

Tues Feb 23, 2016

HBBS
2x5x275
1x4x275

OHP
2x5x125
1x4x125

Power Cleans
5x135
3x165

Everything ugly but felt good to get some proper lifting in. I've been lax about focus on the main lifts. Going to make an effort to increase consistency there.

Thurs Feb 25, 2016
Did a bootcamp-type class as a work outing.

Sat Feb 27, 2016

Crossfit Open workout 16.1:

20-min. AMRAP:

25-ft. overhead lunge @ 95#
8 burpees
25-ft. overhead lunge @ 95#
8 chest-to-bar pull-ups

146 reps. ~5.5 rounds. Good enough.

Sun Feb 28, 2016

1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

47:28

Weighted chinups
10x3x53


ETA: I said on my previous post I'm going to start lifting heavy more consistently. On review, I will probably finish the Crossfit open and then start a lifting program.

Tue Mar 1, 2016

BP
4x205
4x5x195

Grace
30 clean & jerks for time
(I power cleaned and push jerked)
9:12

Disappointing day. Was hoping for 5x5x205 but failed 5th rep of first set. Still having trouble generating leg drive and tension throughout my body.

Grace sucked too. First time trying it. I thought it would take me around 5-6 min.

Fri Mar 4, 2016

DB BP
3x11x75

DB Row
3x13x75

3 rounds:
400m run
10 chinups
20 KB swings @ 53#
20 pushups

18:10


Sat Mar 5, 2016

Some crossfit stuff and a run outside

First update in awhile. I spent March doing crossfit, including completing the 5 Open workouts for the first time. I finished in the 47th percentile in the Northeast. Not am impressive looking but I was happy with my performance. Good to have one in the books.

I'm thinking about programming. Priorities are getting stronger and improving my weightlifting.


Tue Apr 5, 2016

HBBS
3x264
3x275
3x3x282

OHP
3x132
1x143

10 min metcon