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05-12-2014 , 09:12 PM

#1051

ookook

adept

Join Date: May 2012 Posts: 855

Pretty much a paused rep there. Sick work

Quote

05-13-2014 , 04:43 PM

#1052

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Solid rep. Now that you know you can do 300, you can skip that next time and take down 305.

Quote

05-13-2014 , 05:28 PM

#1053

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

I would calculate new percentages based on 305. If your week of singles feels solid, go for 310+.

Quote

05-13-2014 , 06:14 PM

#1054

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

Quote:

Originally Posted by ookook

Pretty much a paused rep there. Sick work

A slow motion rep, if you will.

Quote:

Originally Posted by jd2b2006

Solid rep. Now that you know you can do 300, you can skip that next time and take down 305.

Yes, the plan I think it's work off of a 305 max and hope for the best.

Quote:

Originally Posted by BustoRhymes

I would calculate new percentages based on 305. If your week of singles feels solid, go for 310+.

I just compared my 285 singles from last week to the 280 I did yesterday and the difference in bar speed was insane (maybe I'll upload the comparison videos later if I have time). I have more in me for sure, yesterday wasn't a good day though, so in that respect I am glad I hit a longtime elusive goal when I wasn't at my best.

Definitely going to work off of a 305 max and see how the next cycle plays out. Hopefully I can improve my squat and lose this gut.

Quote

05-13-2014 , 06:17 PM

#1055

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

So awesome to see you making the progress you've yearned for. Good work PoW!

Quote

05-13-2014 , 06:39 PM

#1056

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

I owe it all to the fakebusto strength template.

Quote

05-13-2014 , 06:48 PM

#1057

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by PayoffWiz

A slow motion rep, if you will.

Yeah that was like a hookgrip video.

Nice work!

Quote

05-13-2014 , 06:55 PM

#1058

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

It is technically the BPA template, which is actually the Max Effort template, but I am happy to take credit for something I in no way deserve

Quote

05-13-2014 , 08:08 PM

#1059

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

nice grind

Quote

05-14-2014 , 10:00 PM

#1060

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

Quote:

Originally Posted by BookToMarket

Yeah that was like a hookgrip video.

Nice work!

Thanks! Like a hookgrip video, but somewhat less graceful I would say.

Quote:

Originally Posted by shamrock20

nice grind

Thanks, brah!

Quote:

Originally Posted by BustoRhymes

It is technically the BPA template, which is actually the Max Effort template, but I am happy to take credit for something I in no way deserve

Well, I thank you for making me aware of it.

Quote

05-14-2014 , 10:09 PM

#1061

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

5/14/14

6am

Front Squat

135x5
185x3
205x1
225x1
240x1
260xf
255xf

I went straight for 260 since I've cleaned 255 a few weeks back. Nope, got stuck around parallel. Tried 255 after but it wasn't happening.

Jerk

135x3
155x3
185x3
3x2x205

I have a couple videos. They looked pretty good upon review, might post later.

C&J

5x1x205

All power cleans.

Thrusters

4x6x135

These had me huffing and puffing.

Conditioning

Double unders - 40, 16, 15, 15.

Quote

05-15-2014 , 02:59 AM

#1062

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by PayoffWiz

Thanks! Like a hookgrip video, but somewhat less graceful I would say.

Yeah you just need the dramatic music next time. Get on it!

Quote

05-16-2014 , 08:54 AM

#1063

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

5/16/14

HBBS

45x10
95x5
135x5
185x10
205x10 (PR)
225x5
225x2
205x2

I start my deload next week, but wanted to get some squatting in today, so I did this.

Sotts presses

45x5
75x10
95x5

I was talking to one of the former coaches in the gym and he was telling me how Christmas Abbott can do 75x3 sotts presses and said that he couldn't. That kinda made me want to see what I could do. 75x10. Suck it, Christmas Abbott, I'm stronger than you. These are quite difficult.

Pendlay Rows

3x5x205

Pretty easy.

Conditioning

1k row - 3:36

rest ~90 seconds

1k row - 3:40ish

Jerks from earlier in the week. These look pretty good to me. They should, they're light enough:

Quote

05-16-2014 , 09:57 AM

#1064

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Sick man. Soon you'll be volume squatting two plates.

Quote

05-16-2014 , 10:09 AM

#1065

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

Very soon. So what should deload look like? 3x5x70% two days next week?

Quote

05-16-2014 , 01:44 PM

#1066

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Next week is my deload, too. I'm doing 2x5x70% two days.

Quote

05-16-2014 , 08:39 PM

#1067

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Those SOTTS look cool. I'll try them soon. No idea what I can do, lol.

Good jerk vids as well

Quote

05-16-2014 , 09:23 PM

#1068

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

If you have zero flexibility, you might not be able to do the bar. If you're flexible, you should be able to do something. Regardless, good snatch accessory exercise imo.

Quote

05-18-2014 , 04:01 PM

#1069

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

5/18/14

Snatch

95x1
2x1x115
2x1x135
155x1
175x1
185x1
195x f, f

I didn't get under 195 either time.

C&J

135x1
155x1
185x1
205x1
225x1
235xf (jerk)

Jerks

135x3 (squat jerk)
155x3
185x3
205x1

Paused Deadlift (2 second count~2 in. off the ground)

225x5
275x3
275x5
325x3
335x3

Pretty tough, but every rep was fairly quick.

No time for a met-con, which was disappointing. Tomorrow for sure.

Quote

05-19-2014 , 08:42 AM

#1070

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

5/19/14

Squat

2x10x45
135x5
185x5
2x5x205

Deload week. This was easy enough.

Hang Snatch

95x3 (power)
115x3 (power)
135x3
145x3
155x3

Conditioning

1k row: 3:41

rest twoish minutes

1k row: 3:42

Some double unders.

Quote

05-20-2014 , 09:19 AM

#1071

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

I think you can keep the bar closer to your face. It's looping a bit, your arms are too straight when the bar pulls high. I have the same thing sometimes. Thinking to myself "keep the bar close to your ****ing face, dammit" is the best solution I've found so far. Let me know if you come up with something better.

Quote

05-20-2014 , 09:30 AM

#1072

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by downtown

"keep the bar close to your ****ing face, dammit"

Good cue. But not too close! Don't want to end up in fakebs crossfit fail compilation vid.

Quote

05-20-2014 , 09:33 AM

#1073

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

http://www.catalystathletics.com/art...articleID=1848

Quote

05-20-2014 , 10:37 AM

#1074

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

Interesting article and cue. I think I can fix this issue by simply introducing some arm bend after the bar hits my hips. I'm a little scared that close to the face will end badly for me. I didn't really notice the looping until you pointed it out. I'm going to tinker with mechanics and see how that bar path looks messing around with it. Thanks, dt.

Quote

05-21-2014 , 09:01 AM

#1075

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,550

5/21/14

Squat

45x10
95x10
135x5
185x5
2x5x215

Deload still. Fairly easy.

Push Press

135x5
165x3
170x3
170x2 (failed 3rd)
185xf

Big thumbs down on my crappy push pressing. I've done 185x2 before without issue and I couldn't even get 185 up once today. I'll blame the 6ish hours of sleep I got.

Clean complex

Clean pull + 2 cleans

4x1x185 EMOM

rest 2 minutes

4x1x185 EMOM

This was fairly tough. I tried to full clean all reps but I had a few power cleans when I got tired.

Clean Pulls

4x3x275

I think my hips might be a bit too high still, I'll upload the video later.

Quote

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