POW's CrossFit Log - Page 39 - Health and Fitness Forum

Two Plus Two Forums Other Topics Health and Fitness

POW's CrossFit Log

Post Reply Subscribe

...

Page 39 of 84

First

19 29 34 35 36 37 38 39 40 41 42 43 44 49 59

Last

Page 39 of 84

First

19 29 34 35 36 37 38 39 40 41 42 43 44 49 59

Last

04-16-2014 , 11:26 AM

#951

lozen

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 24,968

How many days a week do you lift? Do you have a set routine?

Quote

04-16-2014 , 11:44 AM

#952

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Okay PoW. Well, IANAE, but my suggestion would be to strongly consider taking a few weeks where you reduce overall lifting volume and focus on squatting and see if that makes a difference. It's not like you'll need to go three months before you notice if this helps you gain any strength. You should see a difference (or know that it makes no difference) quite quickly.

Quote

04-16-2014 , 12:49 PM

#953

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Quote:

Originally Posted by PayoffWiz

Yes, I think so, it works for me. I don't usually miss cleans because I can't rack it. I miss them because I can't stand up. Seems too high?

Ya they look a bit too high- almost looks like a deadlift set up. I had (have?) the same issue but you do a damn good job of finishing the pull- fixing this helped the consistency in my snatch tremendously.

Quote

04-17-2014 , 08:29 AM

#954

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

Quote:

Originally Posted by lozen

How many days a week do you lift? Do you have a set routine?

4-5. I was on an Olympic lifting program until recently. Last few weeks, I've been doing a squat cycle
with some Olympic lifting thrown in.

Quote:

Originally Posted by BustoRhymes

This is essentially what I've been doing. It hasn't worked out as I've envisioned thus far, but that's my own fault.

Quote:

Originally Posted by shamrock20

I'll play around with a lower hip set up and see how that affects my mechanics. Thanks!

Quote

04-17-2014 , 08:44 AM

#955

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

4/17/14

Squat

135x5
165x5
185x2
225x1
245x1
265x1
280x1
265x2
255x3
255x2
225x5
2x3x205

Snatch

2 fails@ 135 (lol)

Conditioning

EMOM: 5x10x70# KBS (Russian)

Quote

04-17-2014 , 09:51 AM

#956

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

Quote:

Originally Posted by PayoffWiz

Snatch

2 fails@ 135 (lol)

wat? Just one of those days?

Quote

04-17-2014 , 11:21 AM

#957

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

Yeh basically just an awful day. I didn't bother warming up and just threw 135 on there and couldn't get under it. Tried again and same thing happened.

Quote

04-18-2014 , 08:24 AM

#958

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

4/18/14

Muscle Snatch + OHS

95 x 3 + 3
100 x 3 + 3 - 2 sets
120 x 3 + 3 - 2 sets

Hang Power Snatch (above knees) + Snatch from ground

120 x 2 + 2
140 x 2 + 1
145 x 2 + 1
150 x 2 + 1 - 2 sets

Start vid at 45 seconds. Edits still processing...

Snatch Pulls

3x6x195

Pendlay Rows

4x5x195

Some ab wheels after.

Today was a lot better. I was actually able to snatch 135 without failing. Great success.

Quote

04-20-2014 , 05:20 PM

#959

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

4/20/14

C&J

3x1x135
165x1
3x1x185
2x1x205

Squat

Warmups whatever
235x1
255x1
285x1
300f
265x2
265x1 (failed second)

300 was soooo close. Will post vid later.

Conditioning

3 rounds of:

3 deadlifts @ 315
6 burpee pull ups
9 Russian KBS 70#

4:56

I finished the first round in 1:11 and was like oh this is going to be easy. It got really hard though. I need to do some sort of conditioning like this a touch more often than I'm doing.

ETA: I did 14 ng chins yesterday after playing softball. World record.

Last edited by PayoffWiz; 04-20-2014 at 05:33 PM.

Quote

04-20-2014 , 06:48 PM

#960

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

300 squat fail: Effing bs anthropomorphic disadvantages...

Quote

04-20-2014 , 08:18 PM

#961

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Sheit, man. You had that! Next time you'll get it for sure.

Quote

04-21-2014 , 07:21 PM

#962

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

You showed great restraint in not tearing the rack out from its foundation. I definitely thought you were going to hulk smash that ish. No doubt you will crush 300 soon.

Quote

04-21-2014 , 07:42 PM

#963

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

WOW! fredd-birdian fail. Looked smooth and easy up until the moment you dropped the bar off your back. Shocked you didn't hit it. Next time buddy.

Quote

04-21-2014 , 07:50 PM

#964

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,163

Quote:

Originally Posted by BustoRhymes

WOW! fredd-birdian fail. Looked smooth and easy up until the moment you dropped the bar off your back. Shocked you didn't hit it. Next time buddy.

fakebusto and I agree on something; time for a reevaluation of my ontology

Quote

04-21-2014 , 08:35 PM

#965

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

Thanks bros. I think I had it possibly if I just pushed through that sticking point for one more second instead of giving up, but it just wasn't moving.

I'm just going to try and lift heavy singles frequently or something or other. Gave up on the Russian Squat cycle. Impossible for me to finish right now.

Quote

04-21-2014 , 08:58 PM

#966

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by PayoffWiz

Thanks bros. I think I had it possibly if I just pushed through that sticking point for one more second instead of giving up

Agreed.

Quote:

I'm just going to try and lift heavy singles frequently or something or other. Gave up on the Russian Squat cycle. Impossible for me to finish right now.

Max Effort Max Effort Max Effort

Quote

04-21-2014 , 10:08 PM

#967

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

Quote:

Originally Posted by BustoRhymes

Max Effort Max Effort Max Effort

Are you trying to tell me I should read that book or something? I really need to get around to reading it...

Quote

04-21-2014 , 10:20 PM

#968

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Why read a book when you can fakebusto a program?

Try the template I'm using for a cycle. Only takes five weeks.

Quote

04-22-2014 , 08:59 AM

#969

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

4/22/14

C&J

2x1x135
165x1
185x1
205x1
225 x f,f,f (first two were failed cleans and last was failed jerk)

Power Clean + FS + Jerk

3x1x200
200 PC + 2 FS + jerk (failed jerk)

bleh

Tried consciously to lower hips on some of these cleans:

Clean Pulls

4x5x275

These were really taxing.

HBBS

135x4
185x2
225x2
5x2x245

Quote

04-22-2014 , 10:51 AM

#970

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

Quote:

Originally Posted by BustoRhymes

Why read a book when you can fakebusto a program?

Try the template I'm using for a cycle. Only takes five weeks.

Where is that template again? I remember reading it but can't find it now.

Quote

04-22-2014 , 11:01 AM

#971

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,163

POW,

Things go smoother when you don't have any actual knowledge; just read fakebusto's log and make your best guess as to what he's doing, I'm sure everything will work out splendidly.

Quote

04-22-2014 , 11:05 AM

#972

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

LOLLLLLLLLLLLL

Monte's joking, but you can't argue with the results. I challenge anyone to disprove such vague programming. The fakebusto method worked for me, and it can work for you too.

Quote

04-22-2014 , 11:09 AM

#973

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

PoW,

Here's the basic template.

Week one: 3's 80-85%
Week two: 2's 90%
Week three: 1's 95% or more
Week four: Max Single Day (every 4-8 weeks)
Week five: deload

Sets and reps are adjusted depending on how you feel that day. Be careful not to overtrain. I've been squatting twice a week, but if your recovery needs it, you could squat only once a week. You can add in extra stuff at the end of each session, extra triples, singles, or higher. Accessory work should be done only after the main lift.

Quote

04-22-2014 , 01:52 PM

#974

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,528

Quote:

Originally Posted by Montecore

POW,

Things go smoother when you don't have any actual knowledge; just read fakebusto's log and make your best guess as to what he's doing, I'm sure everything will work out splendidly.

Not all of us have been blessed with favorable leverages and good genetics. The struggle is harder for some of us. And by us I mean you and me...and loco.

Quote:

Originally Posted by BustoRhymes

Awesome! Thanks a lot for this. I'll give this a try with squats and see if I can ever get as strong as you.

So I just do some odd number of triples in week 1 until I'm done, etc?

Quote

04-22-2014 , 02:10 PM

#975

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Yeah. Play around with it. See how many sets feel right. You don't want so many sets that you overtrain beyond your ability to recover, but you also need to push your limits, especially on the days you feel good and strong. Fwiw that template has you doing a max single THEN deload, but I switched it up and did a deload before and after the max single week. Worked well for me, hit an easy +15 PR.

Quote

Page 39 of 84

First

19 29 34 35 36 37 38 39 40 41 42 43 44 49 59

Last

Post Reply Subscribe

...

Page 39 of 84

First

19 29 34 35 36 37 38 39 40 41 42 43 44 49 59

Last