OHP
37.5x3
45x3
50x8 (video below), RPE 10, ties 8 rep max, and up 1 rep from 1 month ago
55x3 (joker set, not AMRAP)
37.5x5x5
Face Pulls, Lat raises, Seated row, Dips
I focused on chest up, stay tight, and not move the bar before each rep. It looks like I am just a little behind the bar and so my hips need to be a bit higher. Thoughts?
I had a few more reps in me, but I ran out of liquid chalk and my grip was failing
I worked up to 45. Our coach said to stop thinking and just go on my last set and it felt really really light, I wish I had time for a few more sets.
8 minute AMRAP
250 double unders
60 DB/KB snatch @24
Max effort burpee bar muscle ups
Instructions were to spend a maximum of 3 minutes on the skipping, I was hoping for 150-180 but only got 125. Scaled the snatches to 15 kg, which was way too light.
I did 5 BBMU in the remaining 80 seconds.
It was a fun session, snatches felt good, muscle ups felt good
We have an in house crossfit competition this evening, which I'm quite excited for. There are 3 workouts, the first one is 4 minutes to find a 3RM push press.
I haven't push pressed in a while, but my 3RM OHP is around 58, so I feel like I will try 65, then 70.
This was a fun evening. 7 teams of 2, 3 events. I won the partner lottery and got the best one.
Event 1
4 minutes to find 3RM push press
We loaded the bar at 60, it was pretty easy. I failed my 3rd rep at 65 (I only took a 40 second break, but I lowered the bar a bit weird after the 2nd rep). I then took some time and hit 65. I haven't push pressed in a long time, so I think I could have probably got 70-75 with a little practice. My partner got 75 and we won the event.
Event 2
Death by synchro deadlifts (80kg/50kg) + synchro up downs
Minute 1 - both do 1 deadlift and 1 up down
Minute 2 - 2 deadlifts and 2 up downs
Minute 3 - 3 deadlifts and 3 up downs
and so on, until you can't finish a minute
We finished round 10, and then I had to break up the deadlifts 6 and 5 in round 11, and could only get 9 up downs. My partner could have probably gone on and on, he's a beast. We got 2nd.
Event 3
For time
20/18 cal row
30 wall balls 9/6kg
30 med ball sit ups 9/6kg
45 Air Squats
20/18 cal row
(Partner 1 completes 20 cal row, then partner 2. Partner 1 complete 30 wall balls, then partner 2 .....)
We did it in 9:03 and got 2nd. I probably pushed too hard and felt absolutely horrendous afterwards, and dizzy. I almost wanted to quit during the 2nd row.
Anyway, we won the event and I feel destroyed. Event 2 was really fun. The deeper you got, people started dropping out and cheering you on.
Today is a day off, and then Sunday and Tuesday will be the 1+ week of 531 and me testing my 1 rep maxes and hopefully breaking PRs!
Squat
80x5
90x3
100x10 (PR!) 10RM PR, and my highest ever projected 1RM of 133.
105x1
110x1
115x1
120x1
125x1
Called it at 125 because my lower back hurt a bit, and I'm not comfortable failing on a squat. I think I need to practice failing with a lighter bar. The 10 reps at 100 also took a lot out of me.
I also realized midway through the bench presses that I forgot the 80x5x5 at the end. Oh well.
Bench Press
55x5
62.5x3
70x9 (PR!) Highest ever projected 1RM of 90
75x1
80x1
85x1 (PR!) up from 80 a few months ago
87.5xf
55x5x5
So I think I can do 90 if I set up the session just to go for a 1RM. The 87.5 attempt was an hour into the session and after quite a few bench presses. The 80 I did a few months ago was purely a 1RM session, so I am definitely a lot stronger.
Face pulls, one arm DB row
Thanks for all the help everyone. My form is so much better and a lot of my bench gains have to be just from better form. I'm going to keep posting the videos and keep poking holes in my form!
Congratulations with the PRs. First squat reps looking pretty good! Just keep thinking of chest up, back tight. Looks like you definitely could have gotten two or three more reps with 100kg imo
Deadlift
100x5
112.5x3
125xAMRAP 7 (rep PR, but had a few in the tank)
135x1
140x1
150x1 (grip weak, and felt slightly dizzy) (5kg PR)
155x1 (switched to mixed grip, felt really dizzy after) (PR!)
100x3x5
155 went up fast enough, but with a lot of back rounding. I may need to finally use a belt. I think I could do 160 fresh, but was so dizzy after 155 that I just stopped.
OHP
42.5x5
47.5x3
52.5xAMRAP=7 (rep PR and highest ever projected 1RM of 63)
42.5x5x5
Seated row, hammer curls
Thoughts on the 150 and 155? There is some lower back rounding, right? I am going to use a belt on the next cycle of 531, which starts Sunday. Does anyone have a really good video/link on how to use a belt before I start googling it?
125 - I watched the 1st 5 reps. On all of them, you are forward. Watch the bar path - it is curved because your knees are in the way.
150 & 155 you stayed back a little better actually, but yeah, you need to brace your core harder. Your back did round a little. There's a bit of slack in your setup. Watch your hips and the weight as you start to pull. The weight should move at the same time as the hips move when you get this right.
As far as belt videos, I dont have a good one bookmarked. I have seen a few good ones. One of the best was Mike Robertson and Bill Hartman I think, talking about filling out 360 degrees with air. I'll post one if I can find one.
125 - I watched the 1st 5 reps. On all of them, you are forward. Watch the bar path - it is curved because your knees are in the way.
150 & 155 you stayed back a little better actually, but yeah, you need to brace your core harder. Your back did round a little. There's a bit of slack in your setup. Watch your hips and the weight as you start to pull. The weight should move at the same time as the hips move when you get this right.
On 125, does being forward mean the same thing as hips too high in my case? I'm really confused because I watched a video (I think Alan Thrall) where he says that if your hips are too low/high, they automatically go into the correct position before the weight rises. And for me, my hips raise first, and then the weight goes up. This makes me think my hips are too low.
If I understand you correctly, you are saying my shoulders are too far forward, and the bar path is curved because my knees are in the way?
On 125, does being forward mean the same thing as hips too high in my case? I'm really confused because I watched a video (I think Alan Thrall) where he says that if your hips are too low/high, they automatically go into the correct position before the weight rises. And for me, my hips raise first, and then the weight goes up. This makes me think my hips are too low.
If I understand you correctly, you are saying my shoulders are too far forward, and the bar path is curved because my knees are in the way?
Your hips and shoulders are too far forward. The hip height, I am less concerned with until you tighten up your setup. There should be no slack at all when you do this right. You should feel a lot of tightness in your hamstrings before the bar leaves the floor and your shins should be almost vertical. I think the hip height will take care of itself when you get this right.
Your hips and shoulders are too far forward. The hip height, I am less concerned with until you tighten up your setup. There should be no slack at all when you do this right. You should feel a lot of tightness in your hamstrings before the bar leaves the floor and your shins should be almost vertical. I think the hip height will take care of itself when you get this right.
Thanks a lot, I will try and tighten up and bring my shoulders back for next time. Keep the feedback coming, it's been invaluable!
Congratulations with the PRs. First squat reps looking pretty good! Just keep thinking of chest up, back tight. Looks like you definitely could have gotten two or three more reps with 100kg imo
Sorry I missed this, but thank you! I've got 100kg next week and I'm going for 12.
I'm home for 2 weeks with my parents for the holidays. I'm off to a good start fitness wise. The plan is to do 2/week 531, 2 or 3 runs a week, check out the only crossfit gym in town, and eat a lot