Hi H&F!

Background:

I am a long time lurker of H&F. There are so many SS and CF logs of people that are strong, it's a bit disheartening to post what paltry weights I lift. I have been doing Crossfit for the past year-and-a-half. I started GSLP about a month ago to work on increasing my strength since I can't do any WODs that involve heavy weights. I have seen some strength gains since I started Crossfit, but we don't lift enough for my liking.

Another reason I didn't bother beginning a blog until now because I have been unable to press for the last six months. I have had shoulder problems for the past year. Lifting weights overhead caused a lot of pain in my left rotator cuff. After going through two bouts of physical therapy, I had an MRI done a month ago. I went to an orthopedic doctor that couldn't tell what my problem is, so he gave me a cortisone shot. This past Sunday was the first time I pressed since beginning GSLP.

Stats:

Age: 32
Height: 6'
Weight: 185 lbs

Goals:

Below were my 5RMs when I started GSLP, and what my 5RM goals are by the end of the year:

Squat: 220/275
Deadlift: 275/315
Bench Press: 155/185
Press: ?/135


5/19/13

Press: 45x5, 45x4, 55x3, 65x2, 75x5x2, 75x12
Weighted Chins: 5x8, 5x6
Squats: 45x5, 135x4, 165x3, 185x2, 200x5x2, 200x9

Press was humbling, which is not a surprise since it has been six months since the last time I did it. I figure I would add 5 lbs/session until I get under 10 reps in the AMRAP set.

5/20/13

Burpees: 3 sets of 15, each set < 45 seconds, 1 min. rest b/w sets

5/21/13

Bench Press: 45x5, 95x4, 135x3, 140x2, 155x5x2, 155x10

Since my Crossfit gym has instituted a new policy against doing your own workout while a class is going on, I only had time to BP before class. Typically I would some Kroc Rows after BP. During the CF class, we worked on snatches. Afterwards, I stupidly did the WOD before doing deadlifts. That will not be a mistake I make again as I plan on joining a regular gym and converting my CF membership from unlimited to a certain amount of classes. It is cheaper and will save me headaches.

WOD:

4 min. AMRAP:
15 burpees
15 KB swings (Rx was 24 kgs, but there was none left; did it at 16 kg)

2 min. rest

4 min. AMRAP of above

first round: 66
second round: 50

Deadlifts: 135x5, 185x4, 225x3, 255x2, 270x7

I think my deadlifts really suffered from being tired and my hands being sore from the snatches. Hook grip is a bitch, but it will eventually feel natural.

5/22/13

Burpees: 3 sets of 16, each set < 48 seconds, 1 min. rest b/w sets

I look forward to reading and posting in other people's logs.

Seems appropriate: http://www.lift-run-bang.com/2013/05/be-proud.html

Good luck! Also, post form checks if you can.

Thanks for the support, Aidan.

5/24/13

Press: 45x5, 55x4, 55x3, 65x2, 80x5x2, 80x13
Weighted Chins: 8x8, 5x6
Squats: 95x5, 135x4, 165x3, 185x2, 205x5x2, 205x6

First day at a globo gym since I was in college. I completely forgot how unnerving it is to do squats in front of a mirror. I like to think that is one of the reasons for my poor AMRAP for squats. Before that, I never got below 9 in the AMRAP set since I started GSLP.

Where do you guys look during squats? I guess I got spoiled doing them at CF since you get to look at a wall. I think next I do them, I will close my eyes. I'm sure it will look weird when the reps get tough, but it won't matter since my eyes will be closed anyway.

WOD:
25 Wall Balls
50 KB Swings @ 16kg
25 Wall Balls

7:11

5/25/13

3 sets of 17 burpees, each set under 51 seconds; one minute rest b/w sets

cool log. We are somewhat similar strength-wise and roughly the same height, but I'm at least 30 lbs heavier than you. I'll be interested to follow your progress as you get stronger. Bummer that your CF gym has that policy. If mine wouldn't let me lift on my own, I'm pretty sure I would just cancel my membership.

How much do you guys pay for your gyms?

way too damn much. 140/mo. And the joke of it is I'm going to less and less of the group classes, maybe once or twice a week. 85% of the time, I'm lifting on my own in the back of the gym.

That's not a bad price POW. My gym went up to $149/mo (last year was $125/mo.). Every other CF gym in the DC area is at least $225/mo. I plan on downgrading to $360 for 35 classes. By going to CF 1x or 2x per week and doing the majority of my weightlifting at a gym, the price is much less than having an unlimited membership at CF.

$225/mo? Holy ****, that's really taking advantage. My gym doesn't offer paying per class or I'd strongly consider it. At this point, I think it would be ideal for me to find a gym that has bumpers, oly bars, and platforms and I'd be very happy doing my own thing, but I've had no luck finding such a gym in Miami.

wow, i knew it was expensive, but perhaps not quite that much. i pay $10 a month and has a pretty good selection of platforms but sadly the bumpers are personal trainer only, so i make do with irons.

5/27/13

Snatch: 45x3x3
Bench Press: 45x5, 95x4, 135x3, 145x3, 160x5x2, 160x8 or 9
Kroc Rows: 35x10, 55x30
Squats: 45x5, 95x5, 135x4, 165x3, 185x2, 210x5x2, 210x6
Burpees: 3 sets of 18, each set under 54 seconds; 1 min. rest b/w sets

Did the weights in the AM and the burpees in the PM. I plan on doing some snatch work on Mondays. I plan on building up slowly since I have never done them consistently.

I lost count in the AMRAP set of bench on rep 3 when I hit one of the pegs on which the bar lays. Once I get past 5 or 6 reps on AMRAP sets, it takes so much concentration to crank out reps that I forget to count.

5/28/13

3 RFT:

20 KB swings @ 16 kg
15 burpees
50 Double Unders

Took 11:31. The KB swings was supposed to be at 24 kgs, but they were all taken. The DUs were split 1/3 DUs, 2/3 SUs.

5/29/13

Press: 45x5, 55x4, 65x3, 75x2, 85x5x2, 85x11
Weighted Chinups: 10x8, 5x7
Deadlifts: 135x5, 185x4, 225x3, 255x2, 275x7

While on my way running to the gym, I opened up a nice gash on my knee. There were three people that were beside me when this happened. They looked at me writhing in pain, and went on their way to Whole Foods.

The gash made deadlifts quite a challenge. I tried my best to not run the bar over my knee, but it's pretty tough to avoid that. After the last set of deads, I could feel my knee sting. I could not move very well so no burpees for time today.

6/1/13

Bench Press: 45x5, 95x4, 135x4, 145x2, 162.5x5x2, 162.5x8
Kroc Rows: 35x10, 60x30

12 min cap:

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

I got through 16 DUs in the fourth round. Starting in the second round, I started doing a SU, followed by a DU. It was the only way I could get DUs consistently.

No squats today due to the knee. I tried squatting with the bar, which caused my the skin around my knee stretched in a painful way. In addition, my knee hurt while I was in the hole. I hope it will get better by Monday.

6/3/13

Hang Snatch (EMOM): 45x3, 65xf, 65x1x3, 65x3
Press: 45x5, 65x4, 80x3, 90x5x2, 90x11
Weighted Chins: 12x7, 7.5x6
Squats: 95x5, 135x4, 185x3, 215x5x2, 215x5

I'm still getting used to getting beneath the bar on the snatch. It is still uncomfortable, but it's getting better.

Squats are demoralizing. I did less warm up sets today since my legs feel super tight and worn out by the time I do my working sets. I could do 215x5x3 before GSLP, so this was not the performance I was expecting. I hope I can crush 220 on Friday and move on the mecca of two plates. I plan on filming my working set of squats on Friday as I have a hard time keeping my chest up when the reps get tough. Maybe someone can give me a few pointers or cues for staying upright.

Everyone is different, but what helped me most was doing overhead squats with a 2-3 second pause in the bottom to get used to the feeling of sitting in the bottom of a squat while holding the weight overhead. I also got a lot more comfortable getting under the bar after practicing heaving snatch balances with lighter loads and gradually ramping up to heavier weights when I felt ready to do so.

Thanks for the tips! When I fail, I tend to keep the bar too far in front of me. I think I will try doing some snatch balances later this week.

6/4/13

100 Shoulder-to-Overhead @ 65# (Rx was 75x)
Run 1k

11:39

Then 100 situps. Finished everything in 15:58. I went light on the STO since it is the first time since I got my cortisone shot that I put in volume for lifting weight overhead.

6/5/13

AM

Bench Press: 45x5, 95x4, 135x3, 155x2, 165x5x2, 165x8
Kroc Rows: 35x10, 65x25(l), 23 (r)
Power Cleans EMOM: 45x5, 95x3, 135x1x4
Deadlifts: 185x4, 225x3, 255x2, 280x7

PM

Burpees: 18 burpees for 3 sets, each set under 54 secs; 1 min. rest b/w sets

I decided to add some power cleans to deadlift day. I wanted to ease into them to remember the form. Deadlifts kinda sucked since there was no chalk to use. Typically there is some chalk, but it was nowhere to be found. I might as well get some so this won't be a problem again.

6/6/13

AMRAP:

5 mins. of burpees
4 mins. of double-unders
3 min. of toes-to-bar

131 reps. I was pleased that I did 65 burpees in five minutes. It's a vast improvement over the 83 I did in seven minutes a couple of months ago.

6/7/13

AM

Press: 45x5, 65x4, 85x3, 95x5x2, 95x9
Weighted Chins: 12x7, 8x6
Snatch Balance: 45xf, 45x3, 45xf
Squat, 95x5, 135x4, 165x3, 195x2, 220x5, 220x2, 220x1

I had a crappy night's sleep, but I did not think it would result in such a horrible squat day. Based on my squatting history, I thought at worst I would do 5,5,4. I thought that since I was no fired up after doing so terribly the second set, I would get at least 2 or 3 reps. Apparently, the weights didn't care.

I took a video of my first and second squat sets, but it is too close and from the side. I will make sure to get it from a 45 degree angle next time and post it in the form check thread.

I think I am going to work on doing snatch balances instead of hang snatches. I have a real problem getting under the bar and keeping the weight back while it's overhead. Each time I failed, the bar would come too far forward.

PM

Burpees: 3 sets of 19, each set less than 57 secs; 1 min. rest b/w sets

During the third set, I thought I was going to throw up. By about rep 13, I was sucking a lot of wind.

Last time I tried doing three sets of 20, I failed in the last set. I finished the third set of 19 today was about two seconds to spare, so I feel pretty good about my chances tomorrow.

6/9/13

Burpees: 3 sets of 20 burpees, each set < 60 seconds; 1 min. rest b/w sets

Banged them out with time to spare, woot!

What do you mean when you say you are having trouble getting under the bar? Are you doing power snatches or trying to catch it in a full squat? As long as you're recording, take videos of these as well and post them. Is there someone in your gym who can help you out with these?

I first started doing hang snatches and catching it in a full squat. I had trouble getting under the bar so I tried snatch balances as you suggested. When I would drop to the bottom of the squat, the barbell comes forward causing me to lose my balance. I will record myself doing snatch balances tomorrow and post them.

As I was typing this, I did a youtube search for "snatch balance." I thought it involved dropping to the bottom of the squat from a typical starting position for a squat. It looks like before you do drop, you do a dip drive first to get the weight overhead. Maybe this was a problem.

6/10/13

Bench Press: 45x5, 95x4, 135x3, 155x2, 167.5x5x2, 167.5x7
Kroc Rows: 35x10, 70x22(l), 19(r)
Snatch Balance: 45x3, 65x3, 75x2
Squats: 95x5, 135x4, 155x3, 175x2, 195x5x2, 195x8

My steady progress in bench press is pleasing. Since I workout by myself, I always have to ask some random to spot me on my AMRAP set. Today, I got a total bro that gave me the whole "It's all you man!" each rep. It may sound dumb, but it actually motivated me.

When I left work it was raining, but it stopped by the time I got home. I ran out to the gym so quickly I forgot to bring my phone with me so I could record my lifts. Too bad because squats sucked extra hard today. By the time I started my first working set, my quads were super tight. I think I am going to do one less set.

Another alternative I have been thinking about is doing a heavy set of one rep before my working sets. I have heard this gets the blood flowing into your legs better. Has anyone tried that before?

In any case, I will have no excuse bringing my phone on Friday for squats. I hope I am missing something, which once fixed, will allow me to lift 10 pounds more.

6/11/13

4 rounds; each round is 7 reps of:

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press = 1 rep

I did this at 75#, 85#, 95#, and 100#. The PC and FS would start to kill me around rep 4 for each set. Luckily there was plenty of time to rest with the barbell on my back.

6/12/13

Press: 45x5, 65x4, 85x3, 97.5x5x2, 97.5x10
Weighted Chins: 12x7, 8x6
Power Cleans: 95x3, 135x1x5
Deadlifts: 185x4, 225x3, 255x2, 285x6

Huzzah to the improvement on press! I almost got the 7th rep in on the second set of chins but just missed it. I stopped early on the PCs since the upper part of my left arm had a dull pain in between sets. I will record myself doing them next week. Deadlifts are still going strong. All in all, this workout was a great source of confidence for squats on Friday.