liftandswim
Well-known member
I know I could do 105+ on a standard dip bar, but rings is a whole nother story! Good job, bolt.
Oh, and still eat.
Oh, and still eat.
Squats on Squats on Squats. Journey to 500lbs!
- Thread starter bolt10
- Start date
bolt10
Well-known member
Ya I hadn't really done ring dips so it was weird, the stabilization was annoying. When I tried 85lbs I went to fast and they almost flew out like an iron cross (which would have ended with my arms popping off).
Already eating....morning coffee + Select (I've really started to enjoy this) and a lot of eggs and avocado.
Ya the guy running it said up to 2%, but idk.
bolt10
Well-known member
Wow man. Either way, you're shredded.
Thanks man. I am mostly interested in using it to gauge my progress when it comes back to town (hopefully in 3-4 months, but it'll definitely be back in 6).
I'll also be creeping your thread like usual for more muscle gaining food ideas.
CountryLiftin
Well-known member
There are studies showing average variance up to 5% and individual up to 15%. So I wouldn't freak too much. But we all know you're lean.
bolt10
Well-known member
There are studies showing average variance up to 5% and individual up to 15%. So I wouldn't freak too much. But we all know you're lean.
ok thanks for the info. I talked to a bunch of others today about what they got...interesting stuff at least.
Ok so today would normally be Thursday's lift, but I work 10-8 and don't feel like doing a morning session tomorrow (since I probably won't lift in the morning much anymore) so I went a day early:
1a) Build to easy (@8) Pause Front Squat x 5: 205lbs x 5
1b) Drop 10% and do 3 x 8 reps: 185lbs
2a) Build up to relatively easy single (@8.5-9) on Bench** in 15 minutes: 245lbs
2b) Drop to 70% (~175lbs) for max repetitions in 2 minutes: 17 reps
3) Today's test of inability to do reps and endurance: 15 DL (185lbs), 15 Dips, 20 Box Jumps (24") x 3 rounds = Finished a little under 9:00 minutes
Inb4thatscrossfit
Today was cool. Honestly Front Squats felt better than usual, so I was tempted to keep working up to a single and nix the pause, but stuck to my plan. * because I did 2 sets (planned on 3 but TRAC said to drop a set).
**Because I went with a narrower grip than what I did in the mock meet Saturday. I'll stick with this grip for the 4 weeks then bring it back out to "competition" level. The reps sucked.....my upper body endurance was trash.
The end test wasn't too bad. I am sore (grip and posterior chain) from yesterday, but honestly 185lbs on DL is like nothing and I actually felt better after doing them.
liftandswim
Well-known member
I wonder how I'd fair on a met-con style workout. I predict an untimely death.
bolt10
Well-known member
Ya challenges are fun to kind of switch things up and see how you stack up at times.
Death is definite for me. I kind of like seeing how much I suck though because it gets easy to ignore, but does highlight certain areas.
Today:
1a) Build to easy (@8) Snatch Grip DL x 5: 315lbs x 5
1b) Drop 10% and do 2 x 8 reps: 285lbs
12 Minutes Density Work
2a) 303 Tempo L-Pull Up (Legs Raised) x 2, 303 Tempo Pull-Up x 4
2b) Wall Handstand Hold: 30-45s
2c) Leg Raise to Bar Tap x 4, Hanging Leg Raise x 4
Got through 4 times of each (so almost like an every minute on the minute rotation). The Handstand Holds were against a wall. My shoulder stability and endurance sucks, so trying these out to see if I can lock out up in the hold and build some endurance. I used to be able to walk on my hands when I was little, so I kind of want to try and build towards that just for the heck of it right now.
3) Metabolic Testing: ~15 minutes of work. All well below high intensity, trying to just do extended work over the whole time at a constant pace (went well). Mix of some Muscle Ups (at beginning while fresh), Front Squats (light), Burpees, more Pull-ups, and some Rowing (I suck at this blahhh).
Set took too long for full instagram vid so here is 315lbs: [video=youtube;Bikn3WUA2eM]https://www.youtube.com/watch?v=Bikn3WUA2eM[/video]
Put the knee sleeves on because the knurling kept roughing up my knees with the grip. These sucked and I did them with no straps so I was proud.
Tomorrow I'll do some light work. In general I'd do hard conditioning on Saturdays (higher intensity work), but I've been doing a lot of testing this week so no need.
In case anyone wonders/hasn't noticed my schedule is gonna be roughly:
Monday: Squats (Heavyish) + higher rep Squats, Close Grip Benching Variation (Higher Rep, Volume), Horizontal Row (Volume), Core (Anti-Extenstion), [Optional Aerobic Work at end or in the morning: low intensity/longer duration]
Tuesday: Deadlifts (Heavyish, different "format" which I'll show next week) + higher rep Deads, Overhead Press Variation (Heavyish), Vertical Pull (Heavyish), Core (Anti-Lateral Flexion), [Optional High Intensity Cardio]
Wednesday: Off/Stretch/Active Recovery/Low Intensity Aerobic
Thursday: Front Squat Variation (Higher Rep, Volume), Bench (Heavyish), Rows (Heavyish), Core (Anti-Rotation)
Friday: Deadlift Variation (Higher Rep, Volume), Vertical Press Variation (Higher Rep, Volume), Vertical Pull (Higher Rep, Volume), Core (Hip Flexion w/Neutral Spine), [Optional Aerobic Work]
Saturday: Mobility, Recovery, Hard Conditioning
Sunday: Football, Food, TV, Sleep, Food, More Food?
Thats the basic/rough idea. It may not always be exactly that, but it is kind of where I am going at the moment. Full on mix of scientific and vague (heavyish?? lol).
Killed some Chipotle and now I am about to go eat some more and pass out.
bolt10
Well-known member
Didn't plan to lift today. Schedule is a little funky so went after church. I wasn't really prepared (no Gatorade, my pre-workout meal was minimal, and it was last second so not mentally prepared), but it went well. In truth I may try to switch to a Friday, Saturday, Sunday, Tuesday, Wednesday lifting schedule (Friday would be day 1 or what this was today in the future).
Today:
1a) Build up to x5 (@7, @8, and @9) on Beltless Squats: 305lbs x 5 @7, 325lbs x 5 @8, 345lbs x 5 @8.5
1b) Drop to 70% (~285lbs) for 7 reps x 3 sets with 60s rest: All completed. Tougher than anticipated.
2a) Build up to easy x5 (@8) Close Grip Bench: Top set 195lbs x 5
2b) Drop ~10% (175lbs) 3 sets x 8 reps. All good, last set last rep was pretty tough.
3a) Bent Over Row 3 sets x 10 reps
Done.
Squats felt meh (form didn't feel dialed in, a little tight in random places), but here are all of em minus 1 set:
[video=youtube;STlqPONRp3s]https://www.youtube.com/watch?v=STlqPONRp3s&edit=vd[/video]
May hit Deadlifts tomorrow. Will see if I have time. Bought a ton of food for the week afterwards and have a bunch of chicken marinading to be cooked soon.
Today:
1a) Build up to x5 (@7, @8, and @9) on Beltless Squats: 305lbs x 5 @7, 325lbs x 5 @8, 345lbs x 5 @8.5
1b) Drop to 70% (~285lbs) for 7 reps x 3 sets with 60s rest: All completed. Tougher than anticipated.
2a) Build up to easy x5 (@8) Close Grip Bench: Top set 195lbs x 5
2b) Drop ~10% (175lbs) 3 sets x 8 reps. All good, last set last rep was pretty tough.
3a) Bent Over Row 3 sets x 10 reps
Done.
Squats felt meh (form didn't feel dialed in, a little tight in random places), but here are all of em minus 1 set:
[video=youtube;STlqPONRp3s]https://www.youtube.com/watch?v=STlqPONRp3s&edit=vd[/video]
May hit Deadlifts tomorrow. Will see if I have time. Bought a ton of food for the week afterwards and have a bunch of chicken marinading to be cooked soon.
bolt10
Well-known member
Thanks! Felt good with no stim usage and being unprepared.
Luckily I keep my gym bag and shorts in my car.
bolt10
Well-known member
So weird schedule as I get used to work and build things up. Therefore lifting wasn't at the nice "box", but at work. Nice equipment, not so much for powerlifting though. Bars have zero knurl and the benches are slicker than a slip and slide, so now I know what some of you all have complained about.
Monday
1a) Deadlift @~85% (365lbs) x 1 (singles) x 7 with 60s rest
1b) Drop to 70% (~295lbs) for 9 reps x 3 sets with 60s rest. This was death...I strapped up and had to be "gentle" with the plates, PC was fried.
2a) Overhead Press 95lbs x 5 @6, 105lbs x 5 @7, 115lbs x 5 @8
2b) Drop 10%: 105lbs x 8 x 3 sets
3a) Neutral Grip Pull Ups: 2 @313 Tempo + 4 101 x 4 sets
4a) Batwing Rows: 20lbs x 15 reps x 2 sets
4b) Pallof Press: 10 reps each side x 2 sets
Not bad. Deadlifts at work suck. I had no chalk and the bar had no knurl and it felt weird. So I was happy with what I hit. I am going to be doing "singles" like this for awhile on deads. Need to really build the set up and perfect it. This is how SSPT does deadlift's and I liked Matt's reasoning for why and how so figured while I was experimenting I'd give it a shot.
Tuesday:
1a) Build to easy (@8) Front Squat x 5: 225lbs x 5
1b) Drop 10% and do 3 x 8 reps: 205lbs
2a) Bench (Narrower Comp.): 185lbs x 5 @7, 195lbs x 5 @8.5
2b) Drop to 70% (~175lbs) for 7 reps x 3 sets with 60s rest (dat pumppppppp).
3a) Hammer Strength Row: 15 reps x 2 sets
4a) Offset Goblet Front Rack Walk for 20yds + 5 Offset Goblet Squats x 2 trips x 2 sets per side
4b) Face Pull: 15reps x 4 sets
I will never bench at work again. That bench was horrible and I couldn't get set up. My Rogue bench has spoiled me and I shall never be able to bench without it.
Monday
1a) Deadlift @~85% (365lbs) x 1 (singles) x 7 with 60s rest
1b) Drop to 70% (~295lbs) for 9 reps x 3 sets with 60s rest. This was death...I strapped up and had to be "gentle" with the plates, PC was fried.
2a) Overhead Press 95lbs x 5 @6, 105lbs x 5 @7, 115lbs x 5 @8
2b) Drop 10%: 105lbs x 8 x 3 sets
3a) Neutral Grip Pull Ups: 2 @313 Tempo + 4 101 x 4 sets
4a) Batwing Rows: 20lbs x 15 reps x 2 sets
4b) Pallof Press: 10 reps each side x 2 sets
Not bad. Deadlifts at work suck. I had no chalk and the bar had no knurl and it felt weird. So I was happy with what I hit. I am going to be doing "singles" like this for awhile on deads. Need to really build the set up and perfect it. This is how SSPT does deadlift's and I liked Matt's reasoning for why and how so figured while I was experimenting I'd give it a shot.
Tuesday:
1a) Build to easy (@8) Front Squat x 5: 225lbs x 5
1b) Drop 10% and do 3 x 8 reps: 205lbs
2a) Bench (Narrower Comp.): 185lbs x 5 @7, 195lbs x 5 @8.5
2b) Drop to 70% (~175lbs) for 7 reps x 3 sets with 60s rest (dat pumppppppp).
3a) Hammer Strength Row: 15 reps x 2 sets
4a) Offset Goblet Front Rack Walk for 20yds + 5 Offset Goblet Squats x 2 trips x 2 sets per side
4b) Face Pull: 15reps x 4 sets
I will never bench at work again. That bench was horrible and I couldn't get set up. My Rogue bench has spoiled me and I shall never be able to bench without it.
herderdude
Well-known member
Band along the bench lengthwise, buddy!
bolt10
Well-known member
I was going to, but only had one with me. I know that trick.
Still the bench is so low to the ground.......and I am stubborn. And I'll make my schedule work so I can lift with my bar, my bench, and my nice plates :lol:
herderdude
Well-known member
I was going to, but only had one with me. I know that trick.
Still the bench is so low to the ground.......and I am stubborn. And I'll make my schedule work so I can lift with my bar, my bench, and my nice plates :lol:
Ah, I hate low benches. I have been known to stack the bench on rubber coated plates at the gym and on my stall mats at home. I also keep a tape measure in my gym bag.
bolt10
Well-known member
Thursday:
1a) Build to easy (@8) Snatch Grip DL x 5: 325lbs x 5
1b) Drop 10% and do 3 x 8 reps: 295lbs
2a) Weighted Ring Pull Ups (303 Tempo): 20lbs x 5 reps x 3 sets
12 Minutes Density Work (EMOM)
3a) Handstand Pushups: 6 reps
3b) Strict Toes to Bar: 6 reps
Got tough towards the end, but was easier than anticipated.
Quick, but solid lift. Snatch DL was much better this lift. Form improved, and almost too easy.
I am totally switching up the days I lift so I ignored rest for now and lifted on Friday (plan to hit Friday, Saturday, and Sunday with three lifts in a row from now on due to having most of my freetime on those days).
Friday:
1a) Build up to x4 (@7, @8, and @9) on Beltless Squats: 325lbs x 5 @7, 345lbs x 5 @8, 365lbs x 5 @8.5
1b) Drop to 70% (~285lbs) for 8 reps x 3 sets with 60s rest: All completed. Better than last week.
2a) Build up to easy x5 (@8) Close Grip Bench: Top set 205lbs x 5
2b) Drop ~10% (185lbs) 2 sets x 8 reps. 1 x 5 reps. I died on the third set, just nothing left.
3a) Bent Over Row: 3 sets x 10 reps
3b) Ring Plank: 3 sets x 45s
3c) Jump Rope: 100 reps
These three were completed with minimal rest, took roughly 10 minutes. Jumping rope for some conditioning and because I never use my calves...inb4 they grow.
365 was easy:
[video=youtube;HIWspkrPPco]https://www.youtube.com/watch?v=HIWspkrPPco[/video]
Today:
1a) Deadlift IDK more than 85% haha (385lbs) x 1 (singles) x 6 with 75s rest
1b) Drop to 70% (~295lbs) for 10 reps x 3 sets with 60s rest. Straps again, but with bumpers this week. BRB seeing stars when I was done.
2a) Overhead Press 95lbs x 5 @6, 105lbs x 5 @7, 115lbs x 5 @8
2b) Drop 10%: 105lbs x 8 x 3 sets
3a) Neutral Grip Pull Ups: 3 @313 Tempo + 4 101 x 4 sets
3b)KB Swings: 35lbs x 20 reps
3c) Pallof Press: 10 reps each side x 3 sets
First set DL:
[video=youtube;OrN5ZSLTnBU]https://www.youtube.com/watch?v=OrN5ZSLTnBU[/video]
Last to see speed difference:
[video=youtube;qKvwicx-SEQ]https://www.youtube.com/watch?v=qKvwicx-SEQ[/video]
BRB can't count on high rep deads:
[video=youtube;pj6LtCZneUE]https://www.youtube.com/watch?v=pj6LtCZneUE[/video]
1a) Build to easy (@8) Snatch Grip DL x 5: 325lbs x 5
1b) Drop 10% and do 3 x 8 reps: 295lbs
2a) Weighted Ring Pull Ups (303 Tempo): 20lbs x 5 reps x 3 sets
12 Minutes Density Work (EMOM)
3a) Handstand Pushups: 6 reps
3b) Strict Toes to Bar: 6 reps
Got tough towards the end, but was easier than anticipated.
Quick, but solid lift. Snatch DL was much better this lift. Form improved, and almost too easy.
I am totally switching up the days I lift so I ignored rest for now and lifted on Friday (plan to hit Friday, Saturday, and Sunday with three lifts in a row from now on due to having most of my freetime on those days).
Friday:
1a) Build up to x4 (@7, @8, and @9) on Beltless Squats: 325lbs x 5 @7, 345lbs x 5 @8, 365lbs x 5 @8.5
1b) Drop to 70% (~285lbs) for 8 reps x 3 sets with 60s rest: All completed. Better than last week.
2a) Build up to easy x5 (@8) Close Grip Bench: Top set 205lbs x 5
2b) Drop ~10% (185lbs) 2 sets x 8 reps. 1 x 5 reps. I died on the third set, just nothing left.
3a) Bent Over Row: 3 sets x 10 reps
3b) Ring Plank: 3 sets x 45s
3c) Jump Rope: 100 reps
These three were completed with minimal rest, took roughly 10 minutes. Jumping rope for some conditioning and because I never use my calves...inb4 they grow.
365 was easy:
[video=youtube;HIWspkrPPco]https://www.youtube.com/watch?v=HIWspkrPPco[/video]
Today:
1a) Deadlift IDK more than 85% haha (385lbs) x 1 (singles) x 6 with 75s rest
1b) Drop to 70% (~295lbs) for 10 reps x 3 sets with 60s rest. Straps again, but with bumpers this week. BRB seeing stars when I was done.
2a) Overhead Press 95lbs x 5 @6, 105lbs x 5 @7, 115lbs x 5 @8
2b) Drop 10%: 105lbs x 8 x 3 sets
3a) Neutral Grip Pull Ups: 3 @313 Tempo + 4 101 x 4 sets
3b)KB Swings: 35lbs x 20 reps
3c) Pallof Press: 10 reps each side x 3 sets
First set DL:
[video=youtube;OrN5ZSLTnBU]https://www.youtube.com/watch?v=OrN5ZSLTnBU[/video]
Last to see speed difference:
[video=youtube;qKvwicx-SEQ]https://www.youtube.com/watch?v=qKvwicx-SEQ[/video]
BRB can't count on high rep deads:
[video=youtube;pj6LtCZneUE]https://www.youtube.com/watch?v=pj6LtCZneUE[/video]
bolt10
Well-known member
Thanks! Feeling strong without the belt. Especially considering I haven't been following a "schedule" very well (tomorrow will be the 4th lift in a row), but TRAC says I'm fine.
Also JTS (Chad Smith and Blilly) will be coming around here for a powerlifting seminar soon. I think I am gonna go to the Columbia (DC) one they are having.
liftandswim
Well-known member
1. Your recent workouts intrigue me. Looks both fun and challenging.
2. 4 workouts in a row would borderline cripple me lol
3. JEALOUS about the jts seminar.
2. 4 workouts in a row would borderline cripple me lol
3. JEALOUS about the jts seminar.
bolt10
Well-known member
Ya hitting some solid volume right now. It's only 4 in a row bc I decided to change when I want to lift recently and so I squeezed this week together.
There was a post in Facebook about the Chinese weighifters doing gymnastics work for various reasons and it actually was a lot of what was going in my mind. A lot of the ring work, body weight core work, pull up variations, and the handstand nonsense is all for some needed change ups and to target some weaknesses.
The challenge stuff is cool for now too. I forgot to add Thursday I did a workout at work with a client bc he didn't have his partner show up. It was 10,9,8...1 countdown of Burpees kb squat cleans and TRX rows plus 50 jump ropes between rounds. Then finished with 1600m on the rower. Needless to say I've been eating everything in site lately to stay recovered.
Ya feeling good. Trying to stay as perfect with form as possible and this new set up of how I do my top set will hopefully help that too.
Sean1332
Legend
Right??? A 198 pulled +/-750 at the same meet too I think
bolt10
Well-known member
I'm just mad he missed weight by 2 lbs haha
That much weight tho...the bar flexed so much
Sean1332
Legend
liftandswim
Well-known member
Strong strong men. Sickening
bolt10
Well-known member
Today:
1a) Build to easy (@8) Front Squat x 5: 245lbs x 5
1b) Drop and do 3 x 8 reps: 215lbs
2a) Bench (Narrower Comp.): 185lbs x 4 @7, 195lbs x 4 @8, 205lbs x 4 @8.5
2b) Drop to 70% (~175lbs) for 8 reps x 3 sets with 60s rest
Finished with death:
3a) 1 Muscle Up on Rings + 4 Additional Dips
3b) 10 Elevated Rings Rows
3c) ~200m Spring
3d) 3minute rest aka try not to die
All splits were within 1:02-1:03 other than the third because I did 9 rows, thought it was 10, got up and was told I had to do another (GF was counting and called me a cheater...). Finished in 13:22. Then died. Not really, but it was tough, my hamstrings were on fire.
The end. Ate a ton after and been sleeping and watching football.
Oh the Front Squats were a PR, ya they suck. I used a Rogue 2.0 Bar as to keep my throat from death (that knurl on my bar destroys me on FS), but benched with my Westside bar.
1a) Build to easy (@8) Front Squat x 5: 245lbs x 5
1b) Drop and do 3 x 8 reps: 215lbs
2a) Bench (Narrower Comp.): 185lbs x 4 @7, 195lbs x 4 @8, 205lbs x 4 @8.5
2b) Drop to 70% (~175lbs) for 8 reps x 3 sets with 60s rest
Finished with death:
3a) 1 Muscle Up on Rings + 4 Additional Dips
3b) 10 Elevated Rings Rows
3c) ~200m Spring
3d) 3minute rest aka try not to die
All splits were within 1:02-1:03 other than the third because I did 9 rows, thought it was 10, got up and was told I had to do another (GF was counting and called me a cheater...). Finished in 13:22. Then died. Not really, but it was tough, my hamstrings were on fire.
The end. Ate a ton after and been sleeping and watching football.
Oh the Front Squats were a PR, ya they suck. I used a Rogue 2.0 Bar as to keep my throat from death (that knurl on my bar destroys me on FS), but benched with my Westside bar.
bolt10
Well-known member
Ya kind of the idea. As I get further on I might really start hitting singles then 3-5 for my back off sets. Sounds fun to me.
Ok been awhile but two days ago I did:
1a) Build to easy (@8) Snatch Grip DL x 5: 335lbs x 5
1b) Drop 10% and do 3 x 8 reps: 305lbs
2a) Weighted Ring Pull Ups (303 Tempo): 26lbs x 5 reps x 2 sets
2b) Ring Pull Ups + Toes to Rings: 6 + 6 x 2
2c) After those two sets I did Pull Ups + Toes to Bar: 6 + 6 x 2 sets
3a) Handstand Pushups: 18 in 1 set
4a) Bar Dips: Bwt x 10 x 3 sets
4c) Ring Ts + Face Pull: Bwt x 15 + 15 x 3 sets
Then yesterday I was feeling good and had extra time at work so I hit (too lazy to type it out):
Invalid Link Removed
Just some "easy" stuff to get the whole body moving and then some aerobic work.
Can't wait to squat tomorrow!
bolt10
Well-known member
Ya I'm stealing gymnastic moves from crossfit haha
bolt10
Well-known member
Stole some ideas again today.
Today:
1a) Build up to x5 (@7, @8, and repeat top effort until @9) on Beltless Squats: 34lbs x 5 @7, 3565lbs x 5 @8, 365lbs x 5 @9
1b) Drop to 70% (~285lbs) for 7 reps x 3 sets with 45s rest: 45s never felt so short...this SUCKED.
2a) Build up to easy x5 (@8) Push Press: Top set 135lbs x 5 (@7.5)
2b) Drop ~20% (105lbs) 2 sets x 10 reps "TnG" (I didn't really reset with each, lowered and right into it)
Conditioning:
2 MU + 4 HSPU + 8 KB Swings (70lbs) + 400m run = 5 rounds in just under 20minutes. Not bad!
More Core + Back:
3 303 Tempo Pull Ups + 6 Leg Raises to Bar x 3 sets
Squats felt and looked a little meh, but I hit 365lbs for 10 total reps and feel strong right now.
bolt10
Well-known member
Thanks guys. Was a little mad because the first set moved fast, so thought I'd get more than one repeat. Oh well.
I can't wait to put a belt back on and see what happens.
bolt10
Well-known member
Saturday's lift:
1a) Deadlift @~75% (340lbs) x 1 (singles) x 12 with 45s rest
1b) Drop to 70% (~295lbs) for 9 reps x 3 sets with 45s rest. I did 10 on the first set again.....I literally can't count.
2a) Close Grip Pause Bench 175lbs x 5 @7, 185lbs x 5 @8
2b) Drop ~20%: 155lbs x 10 x 2 sets (Less pause, more TnG)
2c) Ring Rows 211 Tempo: 10 reps x 5 sets (Super set with last warm up and all work sets)
3a) Neutral Grip Pull Ups: 2 @313 Tempo + 4 101 x 4 sets
4a) Jump Rope Practice/Conditioning: 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 all done unbroken (if I messed up, which I did, I had to start over on each round)......this sucked my calves felt like they were gonna pop haha
5a) Ring FLR: 60s x 2
The jump roping pissed me off, I suck at it (blahhh). Deadlifts are weird right now because I keep getting stronger each week and I go into the workout trying to go off percentage, so this was an adjusted percentage. I did a single at 375lbs that was super easy, so I went with ~450lbs as my e1rm that the 75% was based off of. I was aiming for 10-15, stopping when form/speed changed. My glutes got tight and lower back flared up on rep 10 (not sure why), so it sucked, but I feel good today (rolled out some glute med/min trigger points).
Arms have been feeling real juicy lately and I don't even do arm work, but took a couple selfies anyways....non-fat powerlifter checking in. Also, up 4-5lbs based on morning weight since that BodPod test.
Tuesday:
1a) Build to easy (@8) Front Squat + Pause x 5: 245lbs x 5
1b) Drop ~20% and do 2 x 10 reps: 205lbs (No Pause, brb quad pumpsss)
2a) Build to x5 @8-9 Ring Pull-up 313 Tempo: 26lbs + Bwt
2b) Ring Pull Up 101 Tempo: Bwt x 10 x 2 sets
3a) HSPU 6 minute EMOM: 4 reps, last set only got 2, so held hand stand position for the rest of the minute
Conditioning:
4a) 225lbs DL x 10
4b) Burpees x 20 (brb death)
4c) Jump Rope x 80
4d) 400m Run (not full sprint)
Did 4 rounds in 23:02. Each split was around 5:40ish until the last one so I stopped after 4. Didn't feel like death too much so improvement! Did DL because my back hurt yesterday and honestly lighter DL always seems to "fix" my low back. Burpees because they are hard, jump rope to redeem myself for how much I struggled yesterday, and run because I hate how running makes me feel horrible lately so I need to get better.
Front Squats (last 3 reps): Invalid Link Removed
Gonna belt up and hit that double bodyweight Front Squat at the end of this training cycle...I got my eyes on it.
1a) Deadlift @~75% (340lbs) x 1 (singles) x 12 with 45s rest
1b) Drop to 70% (~295lbs) for 9 reps x 3 sets with 45s rest. I did 10 on the first set again.....I literally can't count.
2a) Close Grip Pause Bench 175lbs x 5 @7, 185lbs x 5 @8
2b) Drop ~20%: 155lbs x 10 x 2 sets (Less pause, more TnG)
2c) Ring Rows 211 Tempo: 10 reps x 5 sets (Super set with last warm up and all work sets)
3a) Neutral Grip Pull Ups: 2 @313 Tempo + 4 101 x 4 sets
4a) Jump Rope Practice/Conditioning: 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 all done unbroken (if I messed up, which I did, I had to start over on each round)......this sucked my calves felt like they were gonna pop haha
5a) Ring FLR: 60s x 2
The jump roping pissed me off, I suck at it (blahhh). Deadlifts are weird right now because I keep getting stronger each week and I go into the workout trying to go off percentage, so this was an adjusted percentage. I did a single at 375lbs that was super easy, so I went with ~450lbs as my e1rm that the 75% was based off of. I was aiming for 10-15, stopping when form/speed changed. My glutes got tight and lower back flared up on rep 10 (not sure why), so it sucked, but I feel good today (rolled out some glute med/min trigger points).
Arms have been feeling real juicy lately and I don't even do arm work, but took a couple selfies anyways....non-fat powerlifter checking in. Also, up 4-5lbs based on morning weight since that BodPod test.
Tuesday:
1a) Build to easy (@8) Front Squat + Pause x 5: 245lbs x 5
1b) Drop ~20% and do 2 x 10 reps: 205lbs (No Pause, brb quad pumpsss)
2a) Build to x5 @8-9 Ring Pull-up 313 Tempo: 26lbs + Bwt
2b) Ring Pull Up 101 Tempo: Bwt x 10 x 2 sets
3a) HSPU 6 minute EMOM: 4 reps, last set only got 2, so held hand stand position for the rest of the minute
Conditioning:
4a) 225lbs DL x 10
4b) Burpees x 20 (brb death)
4c) Jump Rope x 80
4d) 400m Run (not full sprint)
Did 4 rounds in 23:02. Each split was around 5:40ish until the last one so I stopped after 4. Didn't feel like death too much so improvement! Did DL because my back hurt yesterday and honestly lighter DL always seems to "fix" my low back. Burpees because they are hard, jump rope to redeem myself for how much I struggled yesterday, and run because I hate how running makes me feel horrible lately so I need to get better.
Front Squats (last 3 reps): Invalid Link Removed
Gonna belt up and hit that double bodyweight Front Squat at the end of this training cycle...I got my eyes on it.
herderdude
Well-known member
2/10 Not enough cheeseburgers.
bolt10
Well-known member
2/10 Not enough cheeseburgers.
Forgot to add.....I ate at a Diner this morning....big Turkey and Avacodo Omelet + Sweet Potato Fries + Bacon + Toast
Herder approves?
It fueled a Front Squat PR.
herderdude
Well-known member
Forgot to add.....I ate at a Diner this morning....big Turkey and Avacodo Omelet + Sweet Potato Fries + Bacon + Toast
Herder approves?
It fueled a Front Squat PR.
Sounds delicious, but so clean! PRs are always approved.
bolt10
Well-known member
Thanks! Front squats are feeling better.
Also found out RPS is doing a meet at a crossfit owned by a couple guys I know real close to here in May. I think I may sign up...after I yell at them for not telling me they are hosting a meet!
bolt10
Well-known member
Been a little while again...last several days have gone well.
Tuesday I hit:
1a) Build to easy (@8) Snatch Grip DL from deficit x 5: 325lbs x 5
1b) Drop ~20% and do 2 x 10 reps: 275lbs
2a) Bench Press (Comp Pause, not full width): 185 x 5 @7, 195 x 5 @8, 205 x 5 @8.5
2b) 70% (175lbs) x 7 x 3 sets w/45s rest: I only got 5 on the third set, that rest was brutal.
BRBcrossfit
3a) Muscle Up (rings) x 10
3b) 20 Leg Raise to Bar/Rings
3c) Airdyne for 30cals
Completed 3 rounds in 15 minutes
You can call it Crossfit if you want, but I scaled it as I went along. Third set I was toast so I did 20 Ring Rows and 10 Ring Dips, because there was no way I'd get 10 Muscle Ups without killing myself. I love Muscle Ups though...now I just need to do them strict. Y'all can call me a powernast (gymnast/powerlifter
).
Snatch Grip:
Invalid Link Removed
Wedneday:
Was at work so I hit a rower, bodyweight movement (pull ups, pushups), goblet squat, etc. circuit
Again too lazy to type it all up. Took me 18 minutes, pushed the pace pretty hard, but felt good.
Ate some good sushi last night too.
Today the "bros" I work with felt like being dumb so we did some stupid workout with bench press. Light weight, but probably a billion reps so game over for me on the DOMS tomorrow.
Tuesday I hit:
1a) Build to easy (@8) Snatch Grip DL from deficit x 5: 325lbs x 5
1b) Drop ~20% and do 2 x 10 reps: 275lbs
2a) Bench Press (Comp Pause, not full width): 185 x 5 @7, 195 x 5 @8, 205 x 5 @8.5
2b) 70% (175lbs) x 7 x 3 sets w/45s rest: I only got 5 on the third set, that rest was brutal.
BRBcrossfit
3a) Muscle Up (rings) x 10
3b) 20 Leg Raise to Bar/Rings
3c) Airdyne for 30cals
Completed 3 rounds in 15 minutes
You can call it Crossfit if you want, but I scaled it as I went along. Third set I was toast so I did 20 Ring Rows and 10 Ring Dips, because there was no way I'd get 10 Muscle Ups without killing myself. I love Muscle Ups though...now I just need to do them strict. Y'all can call me a powernast (gymnast/powerlifter
).Snatch Grip:
Invalid Link Removed
Wedneday:
Was at work so I hit a rower, bodyweight movement (pull ups, pushups), goblet squat, etc. circuit
Again too lazy to type it all up. Took me 18 minutes, pushed the pace pretty hard, but felt good.
Ate some good sushi last night too.
Today the "bros" I work with felt like being dumb so we did some stupid workout with bench press. Light weight, but probably a billion reps so game over for me on the DOMS tomorrow.