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To Infinity.... and Beyond!

Saturday 11/27
Deads
10 x 135
10 x 185
5 x 225
3 x 275
3 x 315
1 x 365
2 x 405 (singles)
21 x 225

RDL's
3 x 10 x 225

power snatch
3 x 10 x 95

farmers carries
3 x 60 seconds with 45lb bumpers pinched (the 4" plates)

conditioning
100 cals assault runner
100 cals incline treadmill

notes
i think the power snatch and shoulder work is helping maintain better scalp form in my heavy pulls. haven't done grip work in a long time and as weight goes up it seems smart.
 
Sunday 11/28
Bench
10 x 95
10 x 135
5 x 175
3 x 205
3 x 225
3 x 235
3 x 240
3 x 240
9 x 205
20 x 135

bent over db rows
3 x 12

incline db press
3 x 10

tri cable press down
3 x 15

conditioning
200 cals split on assault runner/incline treadmill
 
Saturday 12/4

Squats
10 x bar
10 x 95
10 x 135
5 x 185
5 x 225
3 x 245

Cleans
10 x 95
10 x 135
5 x 155
5 x 175
5 x 195
3 x 205
3 x 215
3 x 225

BB row Superset with Front squats
3 x 10 x 95lbs of each

Conditioning
200 cals run/walk intervals on assault runner
 
bench
10 x 95
10 x 135
5 x 165
5 x 195
3 x 215
3 x 225
3 x 235
3 x 245
2 x 255 (singles)
10 x 205
25 x 135 (just to see if I could, lol)
 
Deads
10 x 135
10 x 185
5 x 225
5 x 275
5 x 315

Off Blocks (3")
3 x 355
3 x 385
1 x 405

power snatch
10 x 95
10 x 115
3 x 3 x 135

suppinated barbell row
3 x 10 x 155

hammer curls
3 x 10

db curls
3 x 10

conditioning
25min/225cals on assault runner
run/walk HIIT

notes
was sorta hoping that pulling from blocks would lead to more reps or weight on the deads to be honest, but everything going pretty well. Liking adding oly lifts back in. I think the snatch really is building better shoulder/scap positioning in the deads, and I need to do some more explosive training anyways.
 
After all I've said about learning less is more, I joined my wife at a new CrossFit box last night. Gotta admit, having a whiteboard, scores, competition, etc was nice. Went pretty hard. It was not a strength day for them so I enjoyed the conditioning work.

1000m row
50 x thrusters (empty barbell)
30 x pull-ups
750m row
30 x thrusters
15 x pull-ups
500m row
15 x thrusters
9 x pull-ups
time: 22:36


probably 4-5 minutes longer than it would have taken me years ago but hey, first time in a box in 2+ years since I sold mine. If I decide to join them with my wife it's 24/7 access so I can still go in and knock out power and oly lifting.
 
My wife started training at our friend’s box again for the winter & has been doing a few WODs after her strength work. I know she enjoys the competition and being around other people for motivation.
 
Hyde said:
My wife started training at our friend’s box again for the winter & has been doing a few WODs after her strength work. I know she enjoys the competition and being around other people for motivation.
Click to expand...

The social aspect is really huge for my wife. She does join the occasional kickboxing class at our gym but they're only twice a week at 6am before work, and they've stopped doing their HIIT class which is .... essentially CrossFit but they won't admit it.

dapack said:
Dang. That is really good for the long lay off. I know you really enjoyed doing CrossFit.
Click to expand...


I went ahead and signed up last night, we are only paying $37/month each at our existing gym because we are old members, new fees are $65 so it's hard to give up the discount rate, because CrossFit is going to cost $140 but we do get 24/7 access which will be nice. I think what drives me is the whiteboard. we finally found a box that has a real white board with real standards, scores etc. That little extra competition really pushes me and makes it a 'game'. at this point after 10 years of playing xfit I can walk in with enough maturity to know things maybe I shouldn't do, but I know if I walk in I'm going to get my butt kicked regardless in a good way. so we're going to give it a try until our Mexico trip in Feb and then decide if it's for us long term. Crazy thing is I don't think I've ever really paid full price for an xfit gym because I have so many certifications and coached or owned my own box for so long lol. so it feels really weird to spend so much on a membership. BUT if we use it............

plus my wife has been mentioning how we don't really lift together anymore and she misses that. So this will give us a chance to spend an hour together a few nights a week as well instead of at different gyms or whatnot.
 
bench
20 x 95
5 x 135
5 x 175
5 x 205
3 x 5 x 225

notes
had a rushed Sunday morning so I hit my bench and got out. sets across at 225 is a really good foundational weight for me so if I don't go backwards now that we are joining xfit again, this is a great place to be....
 
so I misunderstood last nights programming or I would have deadlifted before I showed up to xfit. ended up being an all cardio night... not really my thing but still know I pushed myself harder being in competitive sorta outlet...

Biked a 5k, don't think I've done that much on a bike since I was a kid lol.

Time was 9:36.
 
Thought about pulling a 3x3 before this workout but figured the workout had enough volume in it so I just did this;

"light linda" - but more reps
24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Deadlifts at body weight (220lbs)
Bench at 3/4 bodyweight (165lbs)
Squat Cleans at 1/2 bodyweight (110lbs)
30min amrap
We made it through everything + 80 additional reps starting over.


Had I done this alone I would have gone with my bodyweight, but it was a partner wod and we split the reps 50/50 (I did 12 deads, then he did 12 deads. I did 12 bench, then he did like 8 and I finished out, etc etc.) So we used his weight since he weighed 220, rather than mine since at 180 this workout would have been too light for me.

This though does remind me why my quads were 2" bigger and my chest measurement 1-2" bigger when I was CrossFitting years ago. LOTS of volume. ;l
 
**** forgot to log Thursdays workout. but was just a bunch of xfit accessory warm up stuff and squats:

squats
95 x 10
135 x 5
165 x 5
185 x 5
205 x 3
225 x 3
235 x 3
245 x 3
255 x 3

then some xfit cash out stuff. wall sits, one armed ring rows, etc.
 
Saturday:
bench
15 x 95
10 x 135
8 x 175
6 x 206
6 x 225
3 x 3 x 235
30 x 135 (just to see if i could, lol)

deads
10 x 135
5 x 185
5 x 225
5 x 275
5 x 315
2 x 365

hammer curls
3 x 10

barbell curls
3 x 10-12

lateral raises
3 x 12

notes
thus the challenge of xfit. the upside to xfit is the volume. the downside is the volume. super hard to maintain strength gains when doing xfit, although the health benefits and hypotrophy are awesome. I really thought I should at minimum hit 365 x 5 on the deads today to not feel like I'm going backwards. this is the challenge of finding a happy medium that I've had in 10 years of this sport.
 
Early in the week you did all those deads, though lighter, that could have something to do with it. Maybe on weeks you want to push it make sure when doing xfit avoid a power movement that you want to hit hard.
 
dapack said:
Early in the week you did all those deads, though lighter, that could have something to do with it. Maybe on weeks you want to push it make sure when doing xfit avoid a power movement that you want to hit hard.
Click to expand...

You're probably right. even though I didn't feel taxed it likely had lingering effects. My bench was good, and bench was basically spared all week. so a smarter move probably would have been to spend my saturday session fully upper body focused...
 
Split Jerk
5 x 95
5 x 135
5 x 155
3 x 175
3 x 185
3 x 195
1 x 205
1 x 215
1 x 225

Power Clean + Jerk
5 x 135
5 x 155
3 x 175
3 x 185
3 x 195

Power Clean
5 x 205
5 x 215
5 x 225

Strict Press
5 x 95
3 x 10 x 135

WOD
2400m bike
63 x 53lb kb swings
36 x pullups
1600m bike
42 x kb swings
21 x pullups
800m bike
21 x kb swings
12 x pullups

notes
probably over did it but felt like a great session.
 
Wish I could powerclean. My knees and general mobility are basically way past the point where I really care to invest in trying to learn the movement, what it would take away from trying to reach my current powerlifting goals. BUT I have always wondered what I could have did if I had invested the time to learn how to do it.
 
Yeah I really enjoy the oly lifts. I do feel like they help my explosiveness a lot but the whole body movement + a fair amount of weight seems like a major endorphin high for me. I can walk in feeling like total crap and if I start snatching light weight I find myself waking up and wanting to go for it.
 
Deads
10 x 135
5 x 185
3 x 225
3 x 275
3 x 315
3 x 365

Conditioning
10Min AMRAP
15 x wallballs
15 x situps
7 rounds

notes
haven't targeted my abs in ages. I could literally feel them cramping up lol, never experienced that before.
I will say those deads were all done inside of about 10 minutes once we finished warm ups because I opted to just join the xfit class rather than lift at the other gym first this time... maybe there's something to that. a squat or dl session usually takes me 30-45 minutes to be honest.
 
Last edited:
That is really quick deads!! Mine usually take around 30 to 45 mins because last set is always at least 5 min break.
 
dapack said:
That is really quick deads!! Mine usually take around 30 to 45 mins because last set is always at least 5 min break.
Click to expand...

That's my approach too, but since I'm now in a 'class' (feels weird) and they have time restraints it was like 20+ minutes of warm ups, drills, light deads, and other stretching (which ironically seems to be working, my flexibility has already increased this past week) so that left a timer of 10 minutes for sets of 3. There was no pressure of course to set a PR or anything but I did see the white board, a guy had 365 up and it seemed to be highest so I took less warm up sets than usual and wanted that 365 lol.

I didn't really care about the wod too much cause I know wallballs smoke me and I haven't done situps in AGES.
 
Christmas Day

Bench
15 x 95
5 x 135
5 x 185
3 x 225
3 x 3 x 240

3 x 15 x 150

suppinated barbell row
10 x 135
10 x 155
8 x 175
10 x 135

dips
3 x 10

db curls
3 x 10
 
Squats
10 x 95
5 x 135
5 x 175
3 x 205
3 x 225
3 x 245
3 x 260

RDLs
12 x 135
12 x 185
12 x 225

notes
woke up to 4" of snow today, empty gym. nice lazy way to utilize some Christmas calories before xfit volume kicks in this week.
 
woke up to about a half foot of snow this weekend, pipes froze in half the house (uh oh), and the gym was closed. sorta glad. Need the workout but sorta exhausted in this weather. making three trips a day to the chicken coup to keep them fed and with unfrozen water..... hauling wood isn't much of a workout but feels a bit like pioneering lately lol.

Luckily my wife and I are starting a hard cut Jan 3rd for about 6 weeks leading into our Mexico trip.
 
We got a little bit too, a little less than a foot. Seems things in this part of the country come to a stand still with snow. The days in the Dakotas blizzards didn't stop to much of anything up there.
 
I figure I have one last chance to lift before we head off to Leavenworth for NYE

bench
15 x 95
10 x 135
5 x 175
3 x 205
1 x 225
1 x 245
1 x 265
3 x 245
6 x 225
10 x 185
18 x 155

db curls
4 sets

notes
sorta wanted to chase my previous PR of 280 to end the year on a high note but this isn't too bad. been a weird week with the weather....


dapack said:
We got a little bit too, a little less than a foot. Seems things in this part of the country come to a stand still with snow. The days in the Dakotas blizzards didn't stop to much of anything up there.
Click to expand...

yeah its nuts. when is snows in the pnw people freak out like it's the first time it's every happened lol. we have around 6" at sea level, my folks are sitting on around 14" about an hour in from puget sound
 
bench
95 x 15
145 x 5
185 x 5
205 x 5
225 x 5
245 x 4, 3, 3
185 x 13
155 x 15

Squats
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5
250 x 5
185 x 15
135 x 20

db curls
4 sets

notes
been distracted, but the vacation cut started officially last night. tight calories, using Laynes carbion diet coach to track macros etc... I got about 6 weeks an am aiming for about 1.5lbs per week (which will probably happen just by cutting alcohol to be honest)
 
xfit style conditioning and explosive work last night.

Warmed up with a lot of box stuff, plyometrics, step ups, jumps, etc.

Then the WOD was 11.3

1 Squat Clean
1 Jerk
@165lbs , 5 Min Amrap
I got 18 reps, which I can't compare because nobody else was going full weight. But the jerk was easy. it was the 18 squats at 165 that got me unfortunately.

Nice thing about xfit is it's going to drive me into better leg development even on my off days.

weight
187

that's a jump... 7lbs in about 6 weeks, lol.... we'll see how much was water and how much was a little too much festiveness.
 
suppinated grip bb rows
15 x 95
15 x 135
15 x 155
15 x 175

superset with bb shrugs
15 x 135
15 x 155
15 x 175

db curls
3 sets

super set with db shrugs
3 x 70

hammer curls
3 sets

super set with db rows
3 x 12

wod
5 rounds assault bike
1:40 on, 20 seconds off
total 4500 meters

rest 2 min
4 rounds rowing
1:40 on, 20 seconds off
total 1771 meters

weight
186
 
squats
10 x 95
5 x 135
5 x 185
5 x 225
3 x 245
5 x 260

Front Squats
10 x 135
5 x 155
5 x 175
5 x 195
10 x 135
20 x 95

Conditioning
3 rounds of
100 double unders
50 x alt 50lb db snatch
25 x pull-ups

boy, the first round was about 5:30 or so and I couldn't catch my wind after that. on the third round I did drop down to 30lb db snatches.... I haven't done any db work like this in years. brutal.


weight
185.4
 
Keep putting in that work, staying on the Carbon plan, and your fitness and bodyfat will keep improving one day at a time every day!
 
Hyde said:
Keep putting in that work, staying on the Carbon plan, and your fitness and bodyfat will keep improving one day at a time every day!
Click to expand...

Thanks man. the biggest perk to working out at this box again is the volume. Monday really lit a fire to get more squat volume in and I needed that. So yesterday I lifted at my normal gym for squats (which is next door) then went over for the wod. I know on this deficit strength will eventually decline a bit but.... i'll cross that bridge when it comes
 
Friday
bench
15 x 95
10 x 135
5 x 175
5 x 205
3 x 225

lateral raises
3 x 12

forward raises
3 x 12

db curls
4 x 10

kb armbars
3 x 20seconds each side

conditioning
20 min liss

notes
shoulder is getting a little 'poppy' and beat up so opted to stay lower and do some should rehab work instead of going heavy.
 
sunday
deads
10 x 135
5 x 185
5 x 225
5 x 275
5 x 315
1 x 365

rdls
3 x 10 x 185

conditioning
LISS/incline

weight
183.2 (sunday) / 186.6 (Monday)

notes
felt really calorie/carb depleted in Sundays lift, maintained perfect cals/macros yesterday and then jumped 3 lbs. obviously slight jumps up and down are normal but I lost an inch on the lifting belt this week. weight gain follows days where I have dairy (fat free greek yogurt with pb powder and cocao powder mixed in for desert wife made). Going to stick with all normal routine today including cottage cheese already set out, then go 2 days with no dairy and see what happens. Calorie calculator drops me down almost 200 calories/day this week due to the monday weigh in.
 
Rushed session
Squats
10 x 95
5 x 135
3 x 185
3 x 225
3 x 250

WOD
3 RFT
500m row
21 burpees
1000m bike
time: 16:20

weight
184.4
 
Dustin07 said:
183.2 (sunday) / 186.6 (Monday)

notes
felt really calorie/carb depleted in Sundays lift, maintained perfect cals/macros yesterday and then jumped 3 lbs. obviously slight jumps up and down are normal but I lost an inch on the lifting belt this week. weight gain follows days where I have dairy (fat free greek yogurt with pb powder and cocao powder mixed in for desert wife made). Going to stick with all normal routine today including cottage cheese already set out, then go 2 days with no dairy and see what happens. Calorie calculator drops me down almost 200 calories/day this week due to the monday weigh in.
Click to expand...
One reason I like doing a weekly average because from my light day of the week to the heaviest it is usually a 6lbs difference. Days off typically are my lightest, not structure in eating, and once my work week starts weight slowly increases to my Friday's being my heaviest day of the week.
 
bench
15 x 95
10 x 135
5 x 175
5 x 205
3 x 5 x 225
10 x 185
15 x 135

dips
10 x bw
stopped here cause shoulder wasn't happy

db lateral raises
3 x 12

db forward raises
3 x 12

ez bar curl
4 x 10

db curls
4 x 10

weight
185.4
 
Deads
10 x 135
10 x 185
10 x 225
10 x 275
5 x 315

barbell rows
3 x 10

db curls
3 x 10

db rows
3 x 10

conditioning
30 Min LISS

weight
184.6

notes:
cut calories back to where I think they should have been Jan 1st. definitely tired but who knows, it's been about a week straight of grey and rain too so that could have some effect. longer days are coming soon!
 
db bench
15 x 45
15 x 55
3 x 10 x 70s

db lateral raises
3 x 12

db forward raises
3 x 12

db shrugs
3 x 12

LISS
30min/200 cals

weight
185
 
bench
20 x bar
10 x 95
10 x 135
10 x 165
3 x 10 x 185

db lateral raises
3 x 12

db forward raises
3 x 12

db curls
4 x 10

LISS
20 minutes

weight
183
 
Yo yo, back for inspo and encouragement!!! Looks like our weight and lifts are pretty similar still!
 
Dustin, wtf are you man?

I’m back down to 186 from 190, shooting for 180 to get rid of this belly, lol.

Hope you’re back soon, dude!
 
squats
10 x 95
10 x 135
5 x 185
5 x 205

front squats
3 x 10 x 95

db curls
4 x 10

leg extensions
3 x 10

conditioning
40 minutes mixed HIIT/LISS on air runner

notes
first squat sessions since 1/11/22 so figured I'd be lazy and go easy, adductor was hella tight too so definitely didn't need to start my first day back from Mexico with an injury. Not even going to look at the scale for a few days lol. I had more tacos and cervezas in a weeks time than I do in 6 months normally.
 
Good to see you back! And glad you had a good trip — sounds fun!

Looks like we both need to train moar, eat less, lol! I got up to 190 lbs with creatine a week or so ago. Trying to get back to 180. Enjoying the extra weight-induced strength though!

Time to motivate each other to step up! Would like to get my bench up to 300 lbs by sometime this summer. You in? I’m benching 270-275 lbs on the multi-grip bar right now, so I don’t think I’m too far.

What are your short-term goals?
 
db bench
4 x 10

db curls
4 x 10

ss with standing bent over db rows
4 x 10

machine flies
3 x 10

ss with cable tri push downs
3 x 10

machine incline press
3 x 10

weight
185


jinxie said:
Good to see you back! And glad you had a good trip — sounds fun!

Looks like we both need to train moar, eat less, lol! I got up to 190 lbs with creatine a week or so ago. Trying to get back to 180. Enjoying the extra weight-induced strength though!

Time to motivate each other to step up! Would like to get my bench up to 300 lbs by sometime this summer. You in? I’m benching 270-275 lbs on the multi-grip bar right now, so I don’t think I’m too far.

What are your short-term goals?
Click to expand...

short term goals? well weight is up 2-3lbs from pre-vacation, lol. I'd love to be lazy, go straight BB style, accept age and genetics and just build a lean, appealing composition before summer. January was very difficult for me, I thought I'd have a great 6 week cut but between winter storms and work my gym time was pathetic. This week I'm sorta in 'ease' back into it mode as I find direction and get the body used to moving again.

sitting on the machine looking at my legs in between sets of flies I could already see the atrophy in my quads. I need to find the alpha male in me again that stops at nothing to move heavy weight...
 
Dustin07 said:
db bench
4 x 10

db curls
4 x 10

ss with standing bent over db rows
4 x 10

machine flies
3 x 10

ss with cable tri push downs
3 x 10

machine incline press
3 x 10

weight
185




short term goals? well weight is up 2-3lbs from pre-vacation, lol. I'd love to be lazy, go straight BB style, accept age and genetics and just build a lean, appealing composition before summer. January was very difficult for me, I thought I'd have a great 6 week cut but between winter storms and work my gym time was pathetic. This week I'm sorta in 'ease' back into it mode as I find direction and get the body used to moving again.

sitting on the machine looking at my legs in between sets of flies I could already see the atrophy in my quads. I need to find the alpha male in me again that stops at nothing to move heavy weight...
Click to expand...

You don’t even have to lift heavy for you; you just need to train hard if you want to force adaptation. Even if you just want to build some muscle and stay lean, that’s going to take some discipline in the kitchen and to consistently show up and put some quality work in.

It’s not all or nothing brutality, but it will always be consistent work to make it happen.
 
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