Two Plus Two Publishing LLC
Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 10-30-2011, 12:27 AM   #1
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Padkapow- shamrock20s log

To avoid the TL;DR of first journal posts.

25, 185lbs, moved to Thailand and I am focused on getting strong. I started crossfit football roughly 1.5months ago. I totalled sept 9th and here are my numbers.

HBBS: 295
BP: 230
PC: 235
DL: 370
SP: 165

20rm BS: 225 - This always sticks out as strange to me. I can rep my 75% 1rm 20 times? I am hoping my BS goes up significantly in the next few months.

My goal: 250lb clean and jerk.

I always loved the olympic lifts and I have focused solely on strength recently and working technique here and there. This will start to change in the next few weeks.

Journal title is my favorite dish in Thailand; rice, minced pork with chilis/basil and an egg over easy on top. I go to the same place 6/7 days a week and order 3 with 2 eggs each. Pics to come.

Whelp - time to eat.
shamrock20 is offline   Reply With Quote
Old 10-30-2011, 12:41 AM   #2
KPowers
Carpal \'Tunnel
 
KPowers's Avatar
 
Join Date: Apr 2011
Location: on the corna got swagga like us
Posts: 11,262
Re: Padkapow- shamrock20s log

Might as well add your height, too.

Nice numbers, man, are they all accomplished 1RMs or theoretical or what?

What is crossfit football?
KPowers is offline   Reply With Quote
Old 10-30-2011, 06:12 AM   #3
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

5'10. These are all 1rms taken within the last 2 months. Crossfit football is a program designed by John Wellborn a former NFL player who kinda likes crossfit and kinda doesn't. I can see people immediately being turned off just from the CF name but if they did some reading its quite good. You can watch his interview with Rip here:
Rip and Wellbourn

IMO Wellbourn likes crossfit in the sense they have the idea right but execution wrong i.e.
Metcon - yes
1987294692164 box jumps - no
Pull ups - yes weighted - yes
Kipping - no
Paleo - yes
Milk - yes
Belt/straps/shoes - yes

Basically anything to get stronger he is behind. On crossfitfootball.com you can see they have 3 strength wods prior to the daily wod. Amateur (me) colleigiate, and professional. Ams. start off with a week looking typically like
Mon 3x5 BS, 3x5 strict press
Tues 5rm DL
Wed off
Thurs 3x5BS 3x5 BP
Friday 3-3-3-3-3 PC
Sat conditioning

It has been quite hard adjusting to this volume since I have never touched anything remotely close to this. The metcons are great and complete ass kickers.

November I start working on my split jerk footwork and squat snatches. I have 2 months to get 250lbs over my head (year goal) and my previous C+J 1rm is at 225. I will try to be adding as much of my Oly stuff as possible as that is what I am interested in the most.

Since today is Sunday I have the green light on food. This is after a 2 hour massage by some blind thai who destroyed my hips and shoulder. I have used a lacrosse ball and PVC for many hours but having a knee jammed into your IT band for a minute straight is a new kind of pain.

Pics or it didn't happen

Spoiler:

Spoiler:


Padkapow! 4 eggs, rice, and pork. This will be how I pull 400 and CJ 250.
Little bit of coffee milk to wash it down.
shamrock20 is offline   Reply With Quote
Old 10-31-2011, 09:41 AM   #4
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Today:
BS
235 x 5
235 x 5
240 x 5

Stance is much better now I am squatting a bit more narrow. Excited to see how the heavier weights feel in the next coming weeks.

SP
135 x 5
135 x 5
140 x 5

This week was supposed to be 130/135 but I completely forgot and crushed this. Pretty happy to have this feeling light.

Finished up with some squat cleans and a few split jerks. Speed under the bar has improved dramatically now that I am making a conscious effort to release the hook grip but my split jerk is all sorts of ****ed with weight. I have been doing power jerks much more recently and it's showing- SJ footwork is only good 20% of the time.

This Saturday I am going to find my 1RM power jerk to see if PJing 250 is viable rather than spending a ton of time drilling footwork for the SJ.


Felt great - will add this more often.
Good day.

Last edited by shamrock20; 10-31-2011 at 09:57 AM.
shamrock20 is offline   Reply With Quote
Old 10-31-2011, 12:28 PM   #5
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Did some prowler work
185lb high handle 25m sprints with 30 second rests x 8
Then 10m 20m 30m prowler shuttles with 80, 60, 40lbs alternating with high handle and low handle back to start/finish line.
shamrock20 is offline   Reply With Quote
Old 10-31-2011, 06:48 PM   #6
Jay.
Carpal \'Tunnel
 
Jay.'s Avatar
 
Join Date: May 2003
Posts: 8,434
Re: Padkapow- shamrock20s log

CF Chiang Mai?
Jay. is offline   Reply With Quote
Old 11-01-2011, 02:12 PM   #7
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

That's the one.

Today was a step forward and back. Didn't have much time and had to go for a DL 5rm up 10lbs from last week. I made 365x5 last week with good form but 375 felt heavy as **** today. I knew it was going to be hard as I've never pulled 375 and was completely in my head. Pulled it once but form was not where I needed it so I am reseting all the way back to 300.

Going to do reverse hypers like a mad man this month.

Finished up with some hang squat snatches which felt great. My biggest leak is catching the weight too high and riding it down to proper depth which is slowly getting fixed. Missed the metcon but Thursday I can get back to it.
shamrock20 is offline   Reply With Quote
Old 11-03-2011, 11:47 AM   #8
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Back squat 3x5

Was shooting for 240/240/245 but the smaller weights were MIA so I just went 245x3.

Felt really good and depth is great. Tiny bit of knee cave which I am doing by best to fix. The next coming weeks will be interesting as nutrition is great (~3.5k calories a day) but sleep is still not 100%.

For the metcon I scaled down the rounds of
Complete 7 rounds:
1 Minute of Calorie Row
1 Minute to perform 5 Plyo Push Ups & 10 KB Swings - 2 pood
*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 10 KB swings.

To 4.

Got 26, 20, 16, 16 for calories and the KB felt quite heavy. I'm pretty happy with today as I got my final work set for 15 reps rather than 5 and had enough time for the metcon. Might do some active recovery and mobility tomorrow to prep for Saturday. Vids to come.
shamrock20 is offline   Reply With Quote
Old 11-05-2011, 05:02 PM   #9
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Sat.

Squat cleans feeling very sore this morning. Never been a morning workout person but showed up to open gym at 9 am. Worked up to 225 squat clean which felt really solid. Improving on my 2nd pull has helped tremendously and my speed under the bar is much better. 205 and 215 felt great 220 meh and 225 I was happy with. Next week I'll work some more foot work and speed drills and get after heavy squat cleans. Couldn't do anything overhead today so just cleaned.
shamrock20 is offline   Reply With Quote
Old 11-07-2011, 02:41 PM   #10
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

New week still sore.

BS 3 x 5
Since Thursday I repped 245 for all my work sets I skipped 245/250 and went to 250/255. Felt really good- hips might be coming out a tiny bit from under my shoulders but its now starting to feel heavy.

I scaled down the metcon of:
As many rounds as possible in 15 minutes of:
1 round consists of:

1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

to 7 minutes rather than 15. Doing DL and fight gone bad tomorrow for a fund raiser. Got 3.66 rounds- pull ups got hard real quick.

Vids:
BS
250x5
255x5

Snatch speed work
95x3
shamrock20 is offline   Reply With Quote
Old 11-08-2011, 12:06 PM   #11
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

No DL's today but got 303 reps on FGB which I am happy with as I used a 24" box instead of 20. My PR on FBG is ~330 as I can do box jumps for days and the 4 inch increase was murder.

No padkapow but drank a bunch of beer and ate a ****load of pizza post WOD.
shamrock20 is offline   Reply With Quote
Old 11-10-2011, 12:40 PM   #12
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Tough day but good.

Strength 3x5 BS
190/190/195 using a fat bar-felt a little slow.

WOD:
Off-Season
Complete 5 rounds:
2 Front Squats @ 90% of 1 RM
Max Rep Dynamic Push Ups

Used 225 on the FS felt pretty good and will post here and form check because I almost always bottom out and wondering about how good/bad that can be. I try to extend my back as much as possible but trying to avoid any rounding whatsoever.

15/15/10/8/10 on the push ups. A dynamic push up is standard push up but explode to plates outside of your hands- think clapping push up.

Think my FS has improved but jesus christ are they hard.

Last edited by shamrock20; 11-10-2011 at 12:50 PM.
shamrock20 is offline   Reply With Quote
Old 11-11-2011, 01:57 PM   #13
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Late night WOD.

Got 50 double unders unbroken for a warm up- I've always had a stupid beat (single skip) between doubles but its finally gone.

SWOD:
Power Clean 5x3
Strict Chin Ups 3 x max reps

190 on the PC- 2nd pull is really coming along, I've been doing squat cleans almost exclusively so PCs felt alien. 3rd pull felt a bit sloppy.

7-5-5 on the chin ups. Little to no wrist pain which is great but def a weak spot as my max dead hang pull up is 15 haven't worked these in a while though.


WOD:
Complete 6 rounds for time:
50 yard Farmer's Walk
Sprint 50 yards
*Go as heavy as possible for Farmer's Walk
*Start by walking 50 yards for farmers walk, set weight down and sprint 50 yards
*For rest, walk back to dumbbells

All 6 rounds only used 2pd kettlebells for the farmers walk. Sprints felt very fast but need to tie weights on the KBs next time.

~8:30 final time.
shamrock20 is offline   Reply With Quote
Old 11-14-2011, 10:03 AM   #14
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Amateur
Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)

255/255/260 Had a lot of fight in the last 2 sets first felt heavy. Very pleased with how these went

140/140/145 Happy to finish- next week is gonna be a dog fight


Complete 5 rounds:
2 Max Height Box Jumps
*Rest as needed between efforts
then...
8 x 20 Yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Used 46.5 in. for the box jumps- legs were absolutely dead for these. Should have tried to push 48 but didn't feel like eating ****.

Sprints felt slow no idea on time.
shamrock20 is offline   Reply With Quote
Old 11-15-2011, 09:34 AM   #15
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Pull Ups 3 x max reps
9-9-6

Complete five 90 second rounds:
You have 90 seconds to complete the following:
5 Deadlifts - 315 lbs
Max Rep Ring Dips
Post total ring dips to comments.

Scaled to 285lbs for DL and should have gone lighter and scaled to 4 rounds
10-8-7-8 for Ring dips
shamrock20 is offline   Reply With Quote
Old 11-17-2011, 10:33 AM   #16
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

BP
3x5 195 w Fat bar.

Couldn't believe how strong this felt very excited to make BP gains and the mwod shoulder stuff is helping tons.

BS
3x5 260
Oy this was hard. Felt pretty flat today and this was a battle.

Off-Season
For time:
100 Pull Ups
*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

Scaled to 50 pull ups and kipped cause ima CFer.

2:45
shamrock20 is offline   Reply With Quote
Old 11-18-2011, 08:29 AM   #17
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 Ball Slams 40 lbs

Scaled to 3 rounds and 1.5pd, 20lb ball for slams. JFC was this hard. 14:27
shamrock20 is offline   Reply With Quote
Old 11-19-2011, 03:46 AM   #18
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Heavy night of drinking best way to prep for a morning lifting session.

Push Jerked 245lbs this morning. Couldn't believe how ****ing good 225-235 felt. Pr'd by 60lbs since I last found my PJ 1RM- haven't done this lift in over 4 months. Knocking on the door to my 250 goal.

Best news was meeting a guy who just joined the gym- he had private sessions with an olympic weightlifting coach here in Thailand and highly recommended it. So I'll be checking this out ASAP as the woman's team trains here in Chiang Mai.


shamrock20 is offline   Reply With Quote
Old 11-21-2011, 11:32 AM   #19
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Squat 3x5 265- felt pretty good- knee cave is getting a bit much as its approaching my 1rm.

Complete 3 rounds for time:
1 Full Gasser
3 Power Cleans 185 lbs
3 Push Jerks 185 lbs
3 Power Cleans 185 lbs
3 Push Jerks 185 lbs

Scaled to 165- was really on the fence about doing RX today but the squats took it out of me. In desperate need of milk and padkapaow.
shamrock20 is offline   Reply With Quote
Old 11-22-2011, 12:17 PM   #20
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Brutal day.

Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps

#295 for DL as I had to reset from 365- form was too sketchy.
9-10-10 for strict pull ups- big improvement from last week.

Complete 10 rounds for time:
10 KB Swings 2 pood
5 Burpee Broad Jumps (6 feet minimum)
*Complete a burpee and instead of jumping up, complete a broad jump for max distance. Minimum of 6 feet.

scaled to 7 rounds and got 8:01. Very happy with how the KB swing felt but the burpee/broad jump was miserable.


Had a drop in come after class who wanted to do a WOD so we did 5x2 OHS which I PR'd #165 for 2. Felt surprisingly good and I want to try to get body weight next month.

Flutter kick tabata, true push ups, and supine ring rows ftl.
shamrock20 is offline   Reply With Quote
Old 12-01-2011, 11:59 AM   #21
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Good day.

Amateur
Squat 3x5 (add 5 lbs to last workout)
#275
Bench 3x5 (add 5 lbs to last workout)
#205

Complete 5 rounds:
Max Reps Dynamic Push Ups
50 yard Farmer's Walk - AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

58 push ups
2 pd kettlebells. Really need something heavier. Pretty pumped heading into the weekend.
shamrock20 is offline   Reply With Quote
Old 12-06-2011, 01:08 AM   #22
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Haven't updated in a while.

On saturday I OHS bodyweight (185lbs)
Sunday ran a 1:03 400m

Yesterday 3x5 #280 BS
3x5 Strict press #135 reset to here since I haven't pressed in a long time.

Death by pull ups got 8 rounds failed on 9.
shamrock20 is offline   Reply With Quote
Old 12-06-2011, 12:54 PM   #23
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

4th Quarter is Ours
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs
10 Burpees

Used 225 for the DL as I am hurting from yesterdays squats.

6:36


In other news tall cleaned #205 which I am ****ing pumped with as I couldn't power clean 220 on Saturday but have a 1rm of 235.

Cliffs- my clean form sucks and now I know how to get it better.
shamrock20 is offline   Reply With Quote
Old 12-08-2011, 02:01 PM   #24
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

Amateur
Power Snatch 8x2
Strict Pull Up 1 x max reps

#145 for the power snatches
Haven't done these for a while and they felt off

16 (PR)

Complete 4-6 max efforts:
Sprint 40 yards
*Rest as needed between efforts.
*Warm-up as needed

5.3 was best... quite slow.
shamrock20 is offline   Reply With Quote
Old 12-09-2011, 10:34 AM   #25
shamrock20
veteran
 
shamrock20's Avatar
 
Join Date: Jan 2006
Location: Grey area
Posts: 2,354
Re: Padkapow- shamrock20s log

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

PC: 215 a bit disappointing but I have missed a ton of 5x3 PC strength wods. Tall cleaning 205 this week proves its all technique falling apart.
SQ: 315 (+20 PR) Gassed up about this as my knee was sketchy almost had 325
BP: 250 (+20 PR) Absolute dog fight for this- stalled with the bar and then had a burst of strength from no where-
DL: 400 (+30 PR) Pumped as ****. Reading rips article about the DL that was posted recently and learning to engage my lats helped tremendously.



Bumper plates with 5s shoved into small spaces and taped on weights for 400lbs. Body weight still 185lbs.

Last edited by shamrock20; 12-09-2011 at 10:49 AM.
shamrock20 is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 09:34 AM.


Powered by vBulletin®
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
Copyright © 2008-2017, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online