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Overhead Squats 5x3 (45, 47.5, 50, 50, 50)

7 minute AMRAP
3-6-9-12-15 etc
OHS @42.5
Pull ups

Scaled to 30kg, and got 1 rep in the round of 18

Tabata core work

Quote

08-13-2018 , 12:35 PM

#102

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

5x800m, 2 minutes rest

Around 4:30 average pace per interval

Quote

08-13-2018 , 10:31 PM

#103

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Good luck on correcting APT. I’ve had it for as long as I can remember. I hope you have better luck than me. Curious, are you able to put your pelvis in PPT? If so, I bet you will be able to fix your APT within a year.

Quote

08-14-2018 , 02:39 AM

#104

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

I'm pretty sure I can if I exaggerate squeezing the glutes. Did you look at the link I posted? I've been doing the exercises twice a day for 4 days (5 minutes each) and it already seems to be working

Quote

08-15-2018 , 05:59 AM

#105

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

14/8 - PT session

2nd session of weighlifting PT.

Snatch complex (snatch deadlift + high hang snatch + hang snatch)
Clean pulls
Behind the neck push press + OHS

The clean pulls were really helped making me understand what the correct positions are.

Today - Crossfit

Bench Press 3x3 (72.5, 72.5, 67.5)
then 3x5 (all at 57.5)

For time (8 minute cap)
9-6-3 Bar muscle ups
21-15-9 OHS @ 60

Scaled OHS to 30 (really light, but gave me more time for the BMUs) and had 2 reps remaining at the time cap

I failed my last rep of the muscle ups and had to stand around for a while before completing it.

3 days to Bali and where I lose all my fitness!

Quote

08-15-2018 , 10:11 PM

#106

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by arjun13

I'm pretty sure I can if I exaggerate squeezing the glutes. Did you look at the link I posted? I've been doing the exercises twice a day for 4 days (5 minutes each) and it already seems to be working

I have. I’ve tried all the stuff in there, along with doing isometric glute bridges. None of it helped me. Doing the hip flexor stretches actually messed up my squats. I would get pain coming out of the hole. I’m pretty sure my APT is structural instead of postural. I can’t even get my back to neutral when squeezing my glutes. From what I read, it seems most people can get rid of their APT by doing the stretches and glute and core strengthening exercises in the link you posted.

Quote

08-16-2018 , 04:44 AM

#107

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

10k run at 5:46 pace

My comfortable pace is down 15 seconds per km or so in the last 2 months since starting the engine builder program. I need to test a 5k or a 10k soon.

Quote

08-17-2018 , 08:22 AM

#108

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

Front Squat 5x5@80

For Time:
30 burpees to target
15 chest to bar pullups
20 burpee box jumps
10 CTB
10 burpee box jump overs (clear the box)
5 CTB

8:00 RX

A completely bodyweight gymnasticsy workout suits me great. 3rd out of 14 on the whiteboard so far!

Quote

09-07-2018 , 08:07 AM

#109

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

I was in Bali for 3 weeks, and it was by far my best holiday ever. I even think I managed to keep up my cardio with a few runs and crossfit there. My strength has definitely gone down though.

In Bali:
23/8 - 5k hilly run
24/8 - Hike up Mt.Batur
26/8 - 10k run in 57 minutes
30/8 - Crossfit
31/8 - Crossfit
1/9 - 5k run
2/9 - Crossfit Bootcamp

Back home:
5/9 - Crossfit
6/9 - 6.5k run at 5:33 pace
7/9 - Crossfit (first ever linked ring muscle ups!)

Quote

09-08-2018 , 01:36 PM

#110

arjun13

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Join Date: Jan 2008 Posts: 5,373

Run

3x5 minutes, 1 minute off

Paces were 4:39, 4:41, and 4:35

Quote

09-10-2018 , 02:51 AM

#111

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Yesterday - Crossfit

Benchmark girl workout - Nicole

20 minute cap:
400m run
Max unbroken pullups

I did 76 (20+15+14+12+10+5)

I miscalculated the last run, took it slow, and didn't have time to finish the last set

Quote

09-11-2018 , 10:30 AM

#112

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit - PT

Some oly work.

I am going to start a 10 week bulk tomorrow, exciting!

Quote

09-12-2018 , 09:01 AM

#113

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

nsuns - W1E1

I started the 4 day version of nsuns.

Bench: 45x8, 50x6, 57.5x4, 57.5x4, 57.5x4, 55x5, 50x6, 47.5x7, 45x8+ (Did 10)
OHP: 27.5x6, 32.5x5, 37.5x3, 37.5x5, 37.5x7, 37.5x4, 37.5x6, 37.5x7 (was meant to be 8, failed)

Seated rows
Bicep curls

Quote

09-12-2018 , 12:58 PM

#114

arjun13

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Join Date: Jan 2008 Posts: 5,373

Row

8x30s, 2:30 rest

Paces were all between 1:35 and 1:38

Quote

09-14-2018 , 09:29 AM

#115

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

nsuns - W1E2

Squats: 85x5, 95x3, 107.5x1+ (did 2), 102.5x3, 95x3, 90x3, 85x5, 80x5, 72.5x5+ (did 10)

Sumo Deadlifts: 67.5x5, 80x5, 92.5x(3,5,7,4,6,8)

Squats were HARD. I haven't squatted in a while and it showed. Sumo deads were easy enough.

Tabata row

8 rounds of 20 seconds on, 10 seconds off

Average pace of 1:52, but I started out hot and dropped off pretty badly.

Quote

09-15-2018 , 08:37 AM

#116

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

14 minute EMOM:
5 hang power cleans

Did 40 for 12 sets, 45 for 2

It felt pretty light, but I wanted to focus on technique.

Some ab work after that

Quote

09-17-2018 , 03:12 AM

#117

arjun13

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Join Date: Jan 2008 Posts: 5,373

16/9 - Run

15x1 minute on, 1 minute off

Average pace of 4:03

Quote

09-17-2018 , 09:36 AM

#118

arjun13

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Join Date: Jan 2008 Posts: 5,373

nsuns - W1E3

I'm just going to post the AMRAP sets here

Bench - 65x6, 45x15
Close grip bench
Pull ups - 3x5 (dull forearm pain)
Bicep curls
Seated row

Quote

09-18-2018 , 10:06 AM

#119

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

nsuns - W1E4

Deadlift - 125x3, 85x5 (Took it easy on the last AMRAP set because my left bicep hurt while gripping the bar)
Front Squats - a lot of reps at 62.5

Week 1 is over and I'm really enjoying it. It's a lot more volume than I've ever done.

Squat +2.5
Bench Press +5
Deadlift +2.5
OHP - 0

These are the increases in my training maxes for the next week per the formula

Quote

09-19-2018 , 04:33 AM

#120

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

11k at 5:54 pace

Quote

09-20-2018 , 09:17 AM

#121

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

nsuns - W2E1

Bench Press - 62.5x4x3, 47x11
OHP - did all the sets from last week where I failed one. Training max going up!

Dumbell rows
Seated row
Dips
Hammer curl

Quote

09-21-2018 , 05:15 AM

#122

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

nsuns - W2E2

Squat: 110x3, 75x10

Last week was 107.5x2, so that's pretty nice. It's still a way off my 1RM of 130 from a few months ago, but I'm around 5 pounds lighter.

Sumo deadlifts: a bunch of sets and reps at 95

Sit ups: 4x15

I didn't do any other leg accessory work because I'm running a 5k tomorrow. The goal is sub 23. Previous PB is 24:37

Quote

09-22-2018 , 07:06 AM

#123

arjun13

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Join Date: Jan 2008 Posts: 5,373

Run

5k in 23:29, over a minute better than my previous best. It was really hilly and a crowded start though. I want 22.x, will try again soon

Quote

09-24-2018 , 08:34 AM

#124

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

nsuns - W2E3

Bench
70x3, 47.5x12
Training max going up 2.5kg to 75!

Close Grip Bench
A lot of reps at 42.5

Face pulls
5x10
I am going to do these on bench days

Hammer curls
Why not?

Quote

09-25-2018 , 10:05 AM

#125

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

Front Squats
4x3@80
3x2@85
2x7@65

Jackie:
For time -
1000m row
50 thrusters @20
30 pull ups

9:19, which is a 43 second improvement from 6 months ago!

Finished the row at 4:07, broke up the thrusters 15,10,5,5,5,5,5 and pull ups 5,3,2,2,2,singles

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