GSLP/Crossfit Log - Page 29 - Health and Fitness Forum

9/26/18

Deadlifts (beltless and chalkless): 275x5

OHP: 140x1, 115x5x5

Chins: 7,6,6,5

Globo gym had the best barbells I’ve seen in such a gym.

9/28/18

Squats: 250x5

Bench press with two second pause: 180x5x3

Strict pendlay rows: 137.5x6x3

Pallof presses and banded facepulls

Took an early morning flight back from Philadelphia. As a result I felt sluggish throughout the workout.

Quote

09-29-2018 , 05:37 PM

#702

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/29/18

Deadlifts: 325x1

Superset:
Close grip bench press: 140x5x3
Banded facepulls

Deadlifts was supposed to be a set of five. My last two warmup sets at 265 and 295 felt much heavier than they should have been. My lower back tightened up as if I pulled something. I felt it in the same place yesterday after squats. Boo and hiss.

Quote

10-01-2018 , 11:17 PM

#703

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/1/18

Squats: 225x5x3

2 sec pause bench press: 182.5x5x3

RDL: 180x5x3

Banded facepulls

Lower back was quite sore yesterday and this morning. I didn’t think I would be able to squat more than 185. Pretty cool to deload squats at two plates.

Bench press is coming along well. It seems I can bench more weight with a pause than touch-and-go.

Quote

10-03-2018 , 10:44 PM

#704

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/3/18

Light deadlifts: 250x5

OHP: 145x1, 120x5x5

Chins: 8
NGPU: 6,5,5

BB curls and ab rollouts

Lower back is feeling normal again. Looking forward to seeing how heavier deadlifts feel on Saturday.

Quote

10-06-2018 , 07:26 PM

#705

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/5/18

Squats: 255x5x3

Comp bench press: 185x5x3

Strict pendlay rows: 140x6x3

10/6/18

Deadlifts: 295x2, 275x3

Close grip bench press: 142.5x5x3

Superset barbell curls, pallof press, and facepulls

I guess heavy deadlifts the day after heavy squats doesn’t work. The bar kept getting out too far in front of me. Have to go back to the drawing board.

Quote

10-09-2018 , 11:12 PM

#706

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/9/18 AM workout

Squats:
260x5x3 (5 rep PR)

Superset
Comp bench press:
187.5x5x3
Banded facepulls

Light deadlifts:
245x5, 265x5

Concentrating on keeping the weight over my midfoot when squatting and pushing more through my heel has helped a ton. I have a bad habit of the weight getting too far forward and only pushing with my quads.

Quote

10-11-2018 , 10:48 PM

#707

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/10/18

RDL:
182.5x5x3

Press:
147.5x1
122.5x5,5,5,4,5

Neutral grip pull-ups and chins

Barbell curls and banded pallof presses

My presses have been coming along nicely.

I should be a lot less fatigued going into heavy deadlifts on Saturday. I’m hoping to pull at least three plates for a set of five.

Quote

10-13-2018 , 10:47 PM

#708

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/13/18

Deadlifts:
310x5

Close grip bench press:
145x5x3

Light squats:
205x5x3

I went conservative on deadlifts to work on keeping the bar against my legs. I’m still having a tough time doing that. I get impatient off the floor such that I lock out my knees too early.

Light squats are to work on accelerating into the hole.

Quote

10-16-2018 , 11:55 PM

#709

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/16/18

Squats:
265x5x3

Comp bench press:
190x5x2, 190x3

Light deadlifts:
260x5x3

A year ago in April, I squatted 265 as a 1RM. I think I have found the width and toe angle where I am strongest. I’m hoping I can hit three plates in December.

Light deadlifts didn’t exactly feel light. Heavy squats and bench press will do that I suppose.

Quote

10-18-2018 , 11:02 PM

#710

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/18/18

RDL:
190x5x3

Press:
150x1
125x5x2, 125x4
120x5x2

Banded tricep pushdowns

Skipped pull-ups because the top of the ROM hurt my left bicep.

Quote

10-18-2018 , 11:10 PM

#711

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Squats are getting up there! 3 plates (I'm assuming for a single) by EOY seems like a pretty reasonable expectation - I'd be surprised if you couldn't do it now.

Quote

10-20-2018 , 11:46 PM

#712

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Monte,

Thanks the vote of confidence. I’m also hoping to hit a two plate bench press, and to deadlift 365 at the meet.

10/20/18

Deadlift:
325x2
275x4 (w/hook grip)

CGBP:
147.5x5x3

Light squats:
210x5x3

Superset ab rollouts and banded facepulls

I’m having problems with reps 2-5 when deadlifting. I can’t seem to get into the same position as the first rep. I might try resetting after each rep in the future, so it will be like five singles. As an alternative I tried hook grip. Not sure that will work as I don’t deal with pain well. Pain went from a one to a seven between the first two reps.

Quote

10-21-2018 , 12:31 AM

#713

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Friends don't let friends do Yugosets.

Quote

10-21-2018 , 12:39 AM

#714

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Aren’t Yugosets touch-and-go, like they do in Crossfit competitions?

Quote

10-21-2018 , 01:04 AM

#715

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Prob not a great idea to go straight into working weights with hook grip. Just do all your ramping sets with hook until the pain becomes an issue and then bring straps in. After a while, you'll be using it with your first heavy set, then eventually with all sets once you get used to it.

Quote

10-21-2018 , 01:37 AM

#716

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Quote:

Originally Posted by jd2b2006

Aren’t Yugosets touch-and-go, like they do in Crossfit competitions?

Worse. Single reps only, top down setup each time, 15 seconds minimum in between each rep, and an amount of constant overthinking and crippling neuroses that makes Renton seem like a meditation guru. You'd probably also need to jack off, using liquid chalk as lube, to the parts of Supple Leopard that talk about hip torque if you're really trying to be authentic, but it's up to you how far you want to take it, I suppose.

Quote

10-21-2018 , 08:52 PM

#717

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Renton555

Agreed. The workout called for 325x5. Since it went so poorly, and I wanted to experiment with hook grip at at a semi-decent weight, I did one more set. I typically do my volume sets on a different day. So far, they are at a weight I can still do with a double overhand grip.

Quote

10-21-2018 , 09:00 PM

#718

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Montecore

If I decide to do singles, I will post the video for everyone’s amusement/mockery.

10/21/18

Strict rows:
135x8x3

3 count bench press:
172.5x4x4

Barbell curls

Superset banded pallof press and facepulls

Left bicep did not like today’s workout. It may be from deadlifting without keeping my left arm, which is the supinated side, locked out. It’s hard to tell if that’s what I do when deadlifting. Oddly, curls don’t bother my bicep.

Quote

10-23-2018 , 11:26 PM

#719

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/23/18

Squats:
270x5x3

Comp bench:
192.5x3
175x4x4

Light deadlifts:
265x5x3

Legs felt wrecked after the workout.

For deadlifts, I did hook grip the last set. It wasn’t as terrible as I thought. The first two sets, I only did HG the first rep and double overhand the other four reps.

Quote

10-25-2018 , 10:23 PM

#720

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/25/18

RDL:
192.5x5x3

Press:
152.5x1
120x5x5

Banded facepulls

Quote

10-27-2018 , 05:32 PM

#721

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/27/18

Deadlifts:
330x1
315x3(supposed to be 315x5)

CGBP:
150x5x3

Squats:
215x5x3

I tried setting up farther away from the bar. My pulls felt better because of it.

Quote

10-28-2018 , 05:06 PM

#722

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/28/18

Strict rows:
137.5x8x3

3 count pause bench press:
175x4x4

Barbell curls and banded facepulls

Deadbugs and pallof presses

Quote

10-30-2018 , 11:22 PM

#723

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

10/30/18

Squats:
275x4,2,2

Comp bench press:
195x3
177.5x4x4

Light deadlifts:
265x5x3

I could not find a way to squat pain free during the top sets. Some reps were okay, others hurt. I definitely could have hit five reps in the first set.

For the last couple of months, deadlifts feel like a quad exercise. I thought quads are used at the beginning, then hamstrings and glutes when the bar is below the knees, like an RDL. It feels like a leg press the entire rep.

Quote

10-31-2018 , 01:06 AM

#724

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Quote:

Originally Posted by jd2b2006

I could not find a way to squat pain free during the top sets. Some reps were okay, others hurt. I definitely could have hit five reps in the first set.

Quote:

For the last couple of months, deadlifts feel like a quad exercise. I thought quads are used at the beginning, then hamstrings and glutes when the bar is below the knees, like an RDL. It feels like a leg press the entire rep.

If you're feeling like this and your back is flat and form is good, I think it probably means you have great deadlift levers. I saw a video of you pulling sumo and it looks like you have pretty long arms and a quite vertical torso at the starting position.

Quote

11-01-2018 , 11:13 PM

#725

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Renton555

Probably start looking for a way to replace some of your main squat volume with a variant that doesn't hurt, but still has good carryover. It could also be a simple matter of adjusting your stance width.

If you're feeling like this and your back is flat and form is good, I think it probably means you have great deadlift levers. I saw a video of you pulling sumo and it looks like you have pretty long arms and a quite vertical torso at the starting position.

I will definitely need to change something. I’ve tried every permutation or stance width and toe angle. Going wider or pointing my toes out kills my hip; a narrower stance and toe angle hurts my IT band by my knee. There’s gotta be a better way...

What I would do to pull sumo again. Like squats, it ravages my right hip. At least pulling conventional keeps my hip from acting up.

Quote

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