7/29

Warm Up

foam roll everything
CGOHS - 2x5x45, 95x5 (weird nerve sensation in my right palm again, so I quit)

HBBS

135x5
185x3
5x5x215

Pretty hard, but doable. I took about 2-3 minute breaks between sets.

Press

45x10
95x3
3x5x115
115x4+ 1 PP

Thinking of switching to 3x5 for press, mainly because I hate it. My gym also doesn't have 1 1/2s and 5 lb jumps are too much for me because I'm weak as ****. Oh well.

ME Front Squats

115x13
115x7
115x10
115x10

Very short rest breaks, some were under 30 seconds, but none were more than 60 seconds. I had to cut the session short tonight b/c I only had an hour in the gym tonight. The gym was packed and I wanted to get the heart rate moving, so I was basically limited to doing something in the rack. I went with front squats. I have a feeling my quads are going to be DOMS'd out the next day or two from this. It should make paused front squats pretty interesting come Wednesday.

Double Unders

Did 1 set of 19. My quads were pretty fired up and I ran out of time anyway, so I quit.

7/30

Warm Up

foam roll/stick
lax ball across the back by the shoulders
hip flossing w/ band looped up to rack

Power Snatch

bar x a bunch
3x3x95
2x3x125
3x2x135
145x2
145x1

Deadlift

145x7
225x3
275x3
315x3
355x3 (3RM PR)
360x1



Going to probably shave the video down later, but for now the lift is around the 50 second mark. Was going to x-post in form check, but they look fine to me and the angle on the video is crap, especially with the lighting. These were very hard, especially the last one where the bar got away from me a little bit.

Pendlays

2x5x185
185x7

Conditioning

3 ME double unders: 32, 26, 14

8/2

Warm Up

foam roll/stick everything
hip flossing with band tied to rack (probably didn't do this nearly long enough)
CGOHS - 2x5x45, 95x5

HBBS

135x5
185x2
225x2
245x4 (PR)
245x3
260x1
275x1 (ties PR)

was supposed to go for 245x5, which would've been a 5RM PR, but 4th rep was such a royal grind, nfw was it happening. These never even felt right from the moment I unracked. I still have quad DOMS, had to play with my stance a bunch. Bleh, maybe next week. Video below.

245x4



275x1


Push Press

45x10
95x5
135x5
155x4 (failed 5th)
2x3x155
165x2



Power Cleans

135x3
155x3
3x2x185

Conditioning

3 rounds of:

20 dubs
15 Russian swings 53# KB

rest 2 minutes and repeat

I did both in ~2ish minutes or so.

finished off with another couple ME double unders: about 30ish each time.

Way to stick with it on the fourth rep at 245! That looked like torture.

BTW, the video for squatting at 275 isn't working.

Thanks! It felt like hell. I'll repost the 275 later when I'm near the computer.

275# squat from 8/2...it still doesn't seem to be working, but maybe it will eventually? I dunno.



8/3

foam roll/dislocates etc.

Snatch from Blocks (above the knee)

snatch pull + snatch

3x2x125
2x2x135
1x2x145

Clean from Blocks

clean pull + clean

3x2x155
3x2x165

Push Press + Jerk

3 push press + jerk

2 @ 95
3 @ 125
2 @ 135

Front Squat

135x5
2x3x155
2x3x175
185x3
195x3

all of this was easy peasy today.

8/4

Weight - 216.4

Warm Up

foam roll/the Stick
hip stretches with band tied up to rack
dislocates

Snatch

up to 2 singles at 165. failed one forward. I wanted to try and see if I could get into PR territory today but my left shoulder was having none of it. Shut it down at 165.

Clean & Push Press

2x1x135
145x1
2x1x155
175x1
185xf (failed press)

Cleans

2x1x195
2x1x205
2x1x210

210x1 (power clean)

Pendlays

175x7
5x5x195

Conditioning

100 wall balls for time - 20# ball w/ 12 ft. target

10:26.

I've done 'Karen' (150 wall balls) in 11 minutes and change, so I'm not quite sure why this took me as long as it did. Maybe because the target was so much higher or maybe because I just did 90 minutes of strength work? Either way, this was pretty hellish.

~10 minutes of double unders. I had to stop most times because my shorts were falling off me.

On your deadlifts, the bar is way too far away from you at the start. Notice how when the weight breaks off the floor, the bar moves a couple inches toward you.

Goddamn. Those videos are pretty inspiring POW. I love how you psyche yourself up away from the bar, then as soon as you touch the bar it is nothing but business. Grab the bar, get into position, lift the weight. Most noticeable on your recent squat videos.

Throwing a 20# ball another 2' in the air sounds like it could a huge difference. I know, relatively speaking, 11 minutes in change for doing Karen isn't fantastic, but I'm impressed. One of my goals when I care about Crossfit again is to finish Karen in under 12 minutes.

Weasel, I felt it really get away from me on the last rep of my work set last week (the one videoed), but I just re-watched the video after I read your post and I see exactly what you're saying, every rep it's coming in. Going to focus on keep it close on my set up when I DL this week. I appreciate you dropping in and giving me pointers.

BR, thanks, I'm glad my jelly d lifting can be an inspiration to some! I always need to psyche myself up a little when I'm going for a near maximal load and 275 is PR territory for me still...I'm just glad I took a side vid. I can only imagine the weird faces I was making coming up out of the hole.

POW,

Jelly D to you, unfathomable strength to a tinybro like me Looking forward to the day when I can squat the same weight.

I just looked back, 10:50 back in January. I was at least ten pounds lighter then and probably better conditioned, but much weaker. The higher target definitely took a bit more out of me. I was actually jumping off the ground on the last few reps.



Now that you're eating like a grown man should and are on a proper program (lol Smolov on a deficit), you will be there before you know it. Hell, you'll probably be out-squatting me shortly.

8/6

usual warm up with hip flossing
CGOHS 45x3

HBBS

2x5x95
135x5
185x3
5x5x220

This was very difficult. At least 2-3 minute rests between sets. I briefly considered doing a back-off set at 185, but thought better of it.

Press

45x10
95x3
3x5x115
135xf

Deadlift

135x5
225x3
275x3
315x3
365x3 (3RM PR)
315x5

Aww yeh. 365 was my 1RM not too long ago and today I pulled it for a triple. It was really really hard and I felt it get away from me a bit on the last rep, but, taking a cue from Weasel, I tried staying conscious about keeping it close and bringing it up my shins as best I could. I wanted to take video, but the gym was pretty busy this morning and I didn't have an opportunity to do so--maybe next week.

Core Stuff

Strict T2B: 8, 7, 6

I was going to do some planks, but I'll just do them tomorrow. I also started doing jump rope and thought about doing some short 5-10 minute conditioning work, but the deadlifts completely zapped me.

Congrats on the deadlift PR! For squats, 2-3 minutes between sets doesn't sound like that much time, especially for tough sets of five. Any reason you don't take 4-5 minutes between sets?

Thanks. Impatience is the primary factor there, but honestly the fifth set didn't feel any more or less dreadful than the first. They all sucked and I don't know if an extra minute or two would have helped all that much. When I get to 225-230, longer rests might be necessary though.

Man do I dread 5x5 day.

I'm jealous. When I tried doing 5x5 squats, sets 4 and 5 always felt magnitudes worse than sets 1-3.

8/8

usual warm up with hip flossing

HBBS

2x5x45
95x5
135x5
185x2
225x1
245x5 (5RM PR)
250x3
255x1
265x1
275x1 (ties PR)
280xf

I hit rock bottom at 280 and just wasn't going anywhere. I definitely think I could have done it if I did a little less work beforehand.

I am 99% sure I hit 5 on the 245, but I have the smallest amount of doubt I had a miscount in there and only did 4. Regardless, it didn't feel smooth. Lots of heavy breathing and pauses between reps and it just felt heavy as ****. I'm going to repeat this weight again next week and hope to record it.

Push Press/Squat Jerk technique

Messed around with a push press, push press + CGOHS, and squat jerk with just the bar, then 65 and then 95#. It's pretty hard, but I think the motor patterns are pretty good. I'm going to try the squat jerk eventually with a challenging weight, which for me would probably be 135+.

Push Press

3x5x135

Power Cleans

2x3x135
2x2x165
3x2x185

Conditioning

EMOM - 1 clean + push press @ 165 for 10 minutes. Easy peasy. The person I was doing this with did it @ 215. That looked much more difficult. Would've gone heavier, but I'm disproportionately weaker overhead, making it hard to go heavy on something like this.

Squat Cleans

4x3x165

Wanted to do planks, but had to run. No bueno. Maybe I'll do some planks and ab wheel when I get home from work this evening.

Congrats on yet another PR! It seems like you are hitting a PR in every workout. Is a snatch PR around the corner?

Pretty sure BTM just hit a snatch PR

That's one nice thing about eating like a pig, PRs are easy to come by, well, not easy, but easier.

Not so sure about the snatch PR, left shoulder has been a bit wonky lately. When it comes back to feeling normal, I'm going to shoot for 185. We'll see.

Reference to BtM's recent tinder exploits? If so, lol. He is hitting snatch and teddie PRs all over the place.

If this is referring to something else, ?

I totally didn't catch that Monte was making an elite inside joke about BTM's tinder exploits. Lulz upgraded to Gold status. WP.

8/9

Warm Up

foam roll
the stick
dislocates

Power Cleans

a bunch @ 135
a bunch @ 185
2 @ 205
5 attempts at 225 - made 2 of them. The first I had to catch in a squat and actually was able to stand up with it. I've cleaned 225 before, but never in a squat, so I guess that's another PR? The other attempt I was able to catch right above parallel.

Clean Pulls

3x3x225
3x3x235

Pendlays

2x4x205
205x3

went too heavy on these.

Conditioning

warm up row - 30 seconds easy, 30 second sprint, rested a minute then:

2k row: 7:22.

Hit 1k at 3:33. Quads were on fire. I haven't rowed this distance straight in a while. I forgot how far 2k can feel.

I have no clue if 7:22 is considered a decent 2k time?

So Concept2 has a online rankings: http://log.concept2.com/rankings.asp - looks like I'm right around the 50th percentile mark for my age of people who actually log their times. Not terrible imo. I think a nice short term goal would be to get that 2k time under 7 minutes. Can't be too hard shaving 22 seconds off my 2k time, right?

Crossfit seems like an excellent way to punish prisoners of war.

re: C2 rankings