4/14/13
I was building some new routines from
http://www.wodshop-service.org/ and came across some workouts that called for increasing weight/decreasing reps until you hit your 1ROM max. I didn't follow the routines but did follow the procedure for squats and deadlifts.
Squat
3x135
3x165
3x185
2x195
2x205
1x215
1x225
Deadlift
3x205
3x225
3x245
2x265
2x285 (mixed grip)
1x295 (mixed grip)
285 deadlift felt really good, and I was surprised at how easy it was to lift once i wasn't worried about my grip. If I use mixed grip (or just increase grip strength ldo) I'll be able to do lots more weight on my regular sets.
Finished with a crossfit workout.
6 rounds
Run 400m/quarter mile
5x handstand pushups
10x box jumps
15x pushups
20x situps
Took me 31 minutes. The workout calls for 8 rounds but eff that. I'd already planned to reduce it to 4 so felt good about keeping up the punishment for 2 extra rounds.
Meeting or exceeding the IFC recommended calorie deficit has been pretty easy this week by cutting out the peanut butter. Poundage has not decreased. Still around 185. But! Pants are looser and muscles are stronger, so +1?