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Dustin07

Dustin07

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squats
bar x 10
95 x 10
135 x 10
185 x 5
225 x 3
245 x 2
265 x 2
275 x 5
285 x 1
300 x 1

box squats - at parallel to bench
135 x 10
185 x 2
205 x 2
215 x 2
225 x 0 (I really need to learn these things)

barbell glute bridges
bar x 12
95lbs x 12
145lbs x 12
195lbs x 12

these things felt stupid but they really do hit the glutes and hammies well and that's the rehab I need.

hamstring extensions from rogue echo box setup
3 sets of 5

super set with

pistols
3 x 10



That sure is a lot of work. Been thinking of adding in box squats too but still up in the air if I want to.
I haven't figured them out yet... I'm adding them hoping they'll work sorta like block pulls do for deads but I'm not really sure what I'm doing.
 
Dustin07

Dustin07

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press
bar x 10
95 x 10
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 2
155 x 5
155 x 4 (weird fail on 5)
155 x 6

push press
185 x 5

bench
135 x 10
175 x 1
205 x 1
230 x 1
250 x 5
265 x 1


notes
everything just hurts today. wrists, elbows, back. felt weak. set up to do a wod but called it a day after this.
 
Dustin07

Dustin07

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hang power clean and press
bar x 10
65lbs x 5
95lbs x 5
125lbs x 5
135lbs x 5

rdl's
135lbs x 3s x 10r

wod
3 RFT
50 double unders
12 x 95lb hang power clean and press
8 x 95lbs hang power snatch
4 x 95lb overhead squat
10 x pullups

1 round
50 x double unders
12 x 115lb hang power clean and press
8 x 115lb hang power snatch
4 x 115lb overhead squats
10 x pull ups

1 round
50 x double unders
12 x empty bar hang power clean and press
8 x empty bar hang power snatch
4 x empty bar overhead squats
10 x pullups

total time was around 30 minutes. What cracked me up is the last round with the empty bar took as long as the first round with 95lbs. I'm out of shape but that was a good little workout.







Sounds like a nice relaxing weekend is in order.
yeah I think I went too hard for too long again. Back was really killing me over he weekend so I basically took a break until monday afternoon.
 
Dustin07

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snatch
bar x 5
65 x 3
95 x 3
115 x 3
135 x 1
145 x 1
155 x 1
165 x 1
175 x 4 attempts (kept getting under it but throwing it behind me)

squat cleans
175 x 2
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

back squats
225 x 5
245 x 1
265 x 1
300 x 1

wod
8 rounds of
10 x 30lb wall balls
10 x burpees
with partner. I did wall balls while he did burpees, then switch. for 80 total of each for each of us. that was pretty brutal.
 
Dustin07

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bench
95 x 10
135 x 10
175 x 4
205 x 10
215 x 10
235 x 1
250 x 1

power snatch
65 x 10
95 x 10
105 x 10
115 x 10
125 x 10
135 x 5 x 2

super set with
150lb sled pushes


wod
10-9-8-7-6-5-4-3-2-1 reps of
115lb hang power snatch
115lb hang power clean and jerk
100-90-80-70-60-50-40-30-20-10 double unders

time: 35:00
 
Dustin07

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snatch
65 x 10
95 x 5
135 x 3
145 x 1
155 x 1
165 x 1
170 x 1
155 x 5

wod
3 x 185lb deadlift
2 x 185lb squat clean
1 x 185lb jerk
3 x bar muscle ups
250m row
5 rounds = 15:29
 
Dustin07

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Press
bar x 10
95 x 10
115 x 5
135 x 3
145 x 1
155 x 1
165 x 4
175 x 1
185 x 1
190 x 1

squats
190 x 5
225 x 8

wod
FRAN
21-15-9
95lb thrusters
pull ups
time: 4:50

still about 2 minutes slower than my old PR, and brutal. lol
 
Dustin07

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bench
bar x 10
95 x 10
135 x 5
175 x 5
210 x 10

db curls
3 sets

db shrugs
3 sets

lateral shoulder raises
3 sets

wod
12min amrap
10 x 185lb bench
10 x 40lb double db thrusters
10 x chin ups
20 x calorie bike ride
got 3 rounds even, the bike ride should have been 10 cal lol.
 
Dustin07

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run
2 miles / HIIT

wod
tabata style:
95lb hang clean and press
battle ropes
50lb db snatch
pull ups.

20seconds on / 10 seconds off
8 working rounds of each
16 minutes of work.
 
Dustin07

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run
2 miles

wod
emotm
1 x 185lb power clean
10 x 20lb wall balls
12 rounds.
 
Dustin07

Dustin07

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run
2.5 miles

db bench
3 sets

db curls
3 sets

wod
emotm
even minutes
5 x 135lb hang power cleans
10 x burpees
odd minutes
5 x 135lb hang power cleans
30 x double unders

8 or 9 rounds. that was brutal lol.
 
Dustin07

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run
2 miles / HIIT

wod
5 rounds:
10 x box jumps
5 x 155lb squats
2 x sled pulls (155lbs, pulls not pushes)
10 x pushups
10min

notes
first box jumps in a long time. so glad the back allowed it.
 
Dustin07

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Friday 9/28/18

run
2.25 miles

circuit
10 x db curls
10 x dips
10 x lat pull down
10 x shrugs
3 rounds

wod
EMOTM -12 min - rotating each min
10 x 95lb hang clean and press
30 x double unders
10 x 80lb kb swings
10 x burpees
3 rounds
 
Dustin07

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spin bike
5 miles

incline on treadmill
1 mile

db bench
3 sets

db curls
3 sets

cable flies
3 sets

notes
bruised my heel the other day right in the plantar lumpy area so I haven't really been able to do much and elbow is still killing me.
 
dapack

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That sucks about the bruise. Hopefully not a deep one and heals quick.
 
Dustin07

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That sucks about the bruise. Hopefully not a deep one and heals quick.
It seems to have really flared up the plantar lol. Mornings I have that stiff foot hobble. oh well! it will motivate me to get new shoes again.

10/4/18
squats
245 x 3 x 5
 
Ari Gold

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It seems to have really flared up the plantar lol. Mornings I have that stiff foot hobble. oh well! it will motivate me to get new shoes again.
What do you do that works for the plantar? I've had it REALLY bad in one foot for about the last 3 weeks and the regular suggestions to help aren't helping at all. Takes me a good 10-15 minutes walking around getting ready in the morning for it to be bearable. Eventually does go away though, but comes back with a vengeance the next morning.
 
Dustin07

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10/8/18

warm up
lateral shoulder raises
forward shoulder raises
light db curls


power clean + push press
95 x 10
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5
205 x 5
215 x 5

db shrugs
3 sets

db curls
3 sets

notes
been going through some pretty severe burnout last couple weeks. But I feel like I'm starting to bounce back finally. Just extremely tired and lacking motivation.
 
Dustin07

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What do you do that works for the plantar? I've had it REALLY bad in one foot for about the last 3 weeks and the regular suggestions to help aren't helping at all. Takes me a good 10-15 minutes walking around getting ready in the morning for it to be bearable. Eventually does go away though, but comes back with a vengeance the next morning.
Better shoes + rest.
I believe better quality shoes made the single biggest difference. I also put insoles in my boots and just really babied them.

I had tried fish oil, ibuprofen, rolling out my foot on a water bottle that was frozen (so basically rolling out your foot on ice), calf stretches, etc and all of these things may have helped a little. plus my ex wife would really kneed the heel and try to help in that way too. but in the end the things that helped my foot were an extremely cushy training shoe, better foot care and rest for my feet. I stopped running for a little while and replaced shoes more frequently.

Right now, I believe the only reason my plantar came back is because I fell down some stairs and landed with my heel, right at the plantar pain point, on the edge of a step with all my body weight, so I really F'd myself on that silly maneuver. however, I think high quality shoes are the road to recovery again.
 
Dustin07

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10/9/18
back squats
95 x 10
135 x 5
155 x 5
185 x 1
205 x 1
235 x 1
250 x 5

wod
EMOTM change rounds:
30 double unders
max reps wall balls 20#
max reps 115lb push press
max reps pull ups
max reps ghd situps
3 rounds (15 min total)

Total score was 177 reps.

that was actually a lot of fun, the GHD situps I haven't done in ages.

jog
2 miles
 
Ari Gold

Ari Gold

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Better shoes + rest.
I believe better quality shoes made the single biggest difference. I also put insoles in my boots and just really babied them.

I had tried fish oil, ibuprofen, rolling out my foot on a water bottle that was frozen (so basically rolling out your foot on ice), calf stretches, etc and all of these things may have helped a little. plus my ex wife would really kneed the heel and try to help in that way too. but in the end the things that helped my foot were an extremely cushy training shoe, better foot care and rest for my feet. I stopped running for a little while and replaced shoes more frequently.

Right now, I believe the only reason my plantar came back is because I fell down some stairs and landed with my heel, right at the plantar pain point, on the edge of a step with all my body weight, so I really F'd myself on that silly maneuver. however, I think high quality shoes are the road to recovery again.
Makes sense. My doc has told me that my single biggest issue I have against me is that living in South Florida I'm in my Reef sandals 99% of the time.
 
Dustin07

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Makes sense. My doc has told me that my single biggest issue I have against me is that living in South Florida I'm in my Reef sandals 99% of the time.
I 100% believe that. I notice that I get minor flair ups during flip flop season. I tend to prefer sandals from about end of May till late Sept myself. I hate to say it but you might rotate in good quality tennis shoes 50% of the time, and invest in higher quality flip flops if you can with more padding. I have experienced this same issue from sandals.
 
Ari Gold

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I 100% believe that. I notice that I get minor flair ups during flip flop season. I tend to prefer sandals from about end of May till late Sept myself. I hate to say it but you might rotate in good quality tennis shoes 50% of the time, and invest in higher quality flip flops if you can with more padding. I have experienced this same issue from sandals.
Tough choice... If I give up the sandals, I have tan lines.. if I don't, I have plantar fasciitis. LMAO.
 
Dustin07

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Tough choice... If I give up the sandals, I have tan lines.. if I don't, I have plantar fasciitis. LMAO.
Hey man, I get it.
My GF is 10 years older than me and was cracking up this summer as I was fully "dad'ed" out. there were days where even on a sunday trip through the city to go pub crawling or whatever I was wearing all "practical" dad clothes..... I guess age. lol.
 
Dustin07

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well I've been pretty bad about logging workouts. In fact, this is probably the first time since about 2011 that I've missed logging a workout. On Oct 11th, we went to vegas for a wedding for a few days, then last week slowly started working back into life. I also made an offer on a gym, which was accepted.... so in theory, I may own a gym in about 5 weeks if all goes well...

I'm getting slowly back into a strength cycle. I hit back squats 245 x 5, then 250 x 5. But last night I had to call it at 245 x 1. I think this is largely due to poor nutrition (not enough calories), zero supplementation, and lack of practice. It will bounce back quickly I'm sure. last night:

snatch
95lbs x 10
115lbs x 5
135lbs x 1
155lbs x 1

135lbs x 2 x 5

deads
135 x 10
185 x 5
225 x 5
275 x 1

back squats
135lbs x 5
185lbs x 5
225lbs x 1
245lbs x 1

wod
10-9-8-7-6-5-4-3-2-1 reps of:
95lbs hang squat cleans
pull ups.


notes
like I mentioned, squats were weak as hell but I'm not that bummed. I was super tight in the back pain area and way under calories lately. dropped from 189lbs to like 178 so it's just a matter of getting back into the right routine.
 
dapack

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Greats new on the gym!!! Now you can get any equipment you want.
 
Dustin07

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Monday 10/29

squats
bar x 10
95 x 10
135 x 7
185 x 5
205 x 1
225 x 1
245 x 3 x 5

wod
EMOTM
1 x 135lb clean
3 x snatch
6 x pull ups
9 x kb swings

3 rounds on, 1 min rest
2 rounds on, 1 min rest
2 rounds on
 
Dustin07

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10/30/18

bench
bar x 10
95 x 10
135 x 10
175 x 5
205 x 5
225 x 3 x 5

wod
12 min amrap
3 x 135lb hang power clean and push press
6 x pull ups
9 x kb snatch (each arm)
12 x pushups
15 x air squats
18 x burpees
21 x kb swings

2 rounds + 3 reps
 
Dustin07

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squats
bar x 10
95 x 10
135 x 10
175 x 5
225 x 3
255 x 5
255 x 5 <-- ouch
185 x 5 <-- ouch, back giving out/going weak
135 x 5 <-- ouch

wod
12 min amrap of increasing reps

3 x 115lb thrusters
3 x toes to bar
3 x calorie bike
6 x
6 x
6 x
etc etc
total = 120 reps, (up to 15 x toes to bar)

That was a great wod. I stole it from a local crossfit box. a buddy of mine and I are working on programming since we should be doing it full time and we are testing workouts from local boxes to see what we like and don't like. This wod was one of those that really wrecks you. it was good.

on the negative, the lower back right at the illiac crest ****ing killed me. that was a rough squat workout. pain went away during the wod though.
 
Dustin07

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power cleans
95 x 5
115 x 3
135 x 3
155 x 3
175 x 5
185 x 5

wod
200m 100lb sand bag carry
while partner:
10 power snatch
20 hang power cleans

4 rounds.

ended with around 70 total reps. The use of the 100lb sand bag was pretty awesome. brutal.
 
Dustin07

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bench
95 x 10
135 x 10
175 x 5
205 x 5
215 x 5
225 x 5
185 x 10
155 x 10

wod
6 min amrap
1 x 135lb overhead squat
3 x 135lb front squats
5 x 135lb back squat
6 rounds + 1


wod
tabata
Dips - 52 reps
bike cals - 56
pull ups - 54
double unders - 130
 
Dustin07

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quick lunch session today

bench
bar x 10
95 x 15
35 x 10
175 x 5
205 x 5
225 x 5
230 x 4

push press
bar x 10
95 x 10
115 x 10

db curls
3 sets
 
Dustin07

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warm up
sleds and pull ups

deads
135 x 10
185 x 5
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 5

wod
18m amrap
10 x 135lb power clean and press
10 x 30lb slamballs

got 5 rounds + 4 reps
My buddy got 6 rounds exactly.
 
Dustin07

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So I have a guy who will be managing the gym and doing hopefully most if not all of the programming so I've been having him write 1 hour sessions and use himself and me as the guinea pig this month to see how it's going. Honestly I'm liking it. Strength focused athletes will go a different route than we are, but this is going to be good programming I think for general fitness, increased work capacity and conditioning.

warm up
PVC pass throughs
10 x PVC overhead squats
10 x pushups
3 rounds


bench
95 x 15
135 x 5
185 x 3
205 x 5
225 x 3s x 5r
205 x 5

wod
12min amrap of:
100 battle ropes
10 x 60lb kb swings
10 x push-ups
5 rounds complete + some ropes

those battle ropes are gnarly. I've never really done them before but they're good.



How is buying the gym working out?
So far everything is still tracking. We had submitted registration for my LLC last week but it was too similar to the name of another company so we have to resubmit that today, that's a few day delay, but everything else should be moving ahead OK. working on a deal with the landlord, the bank is just about done. I think the only real thing I'll have left is the insurance and with any luck... move in december 1st!

then I need to get my accountant to help me with a lot of little details I haven't had to do in years, like payroll etc. I had set that up for our business back in like 2002 but these are things I haven't even had to think about in like 15 years so I have to relearn a lot of it lol.
 
dapack

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Sounds like everything is coming along. Congratulations again!!!
 
Dustin07

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thanks!!

So I've been having the guy who's going to manage my gym write programming and treat me like a student so he can get more practice and I can get a vibe for his programming. It's pretty solid, although leans to the brutal side. effective though.

warm up
PVC front squats
5 burpees
3 rounds

strength
6 x 1 power cleans

wod
15 x 115lb hang squat cleans
30 x pushups
18min amrap
ended at 4 rounds. this was a good wod, way harder than expected. we did round 1 at 135lbs then dropped weight.
 
Dustin07

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So yeah, closed on the new business on Friday! Took the day off to process paper work, sign legal stuff etc. Saturday spent half day at the gym meeting coaches and members. Sunday we had a little champagne toast / celebration there. Then Monday put in a 15hr day at the gym getting basics going. That was brain frying. But, fast forward a few days and things are starting to sink into a groove.

A gym?! Man, I've been away too long. That's awesome.
I'll give you two guesses to as what kind ;) lol
Where you been???? Any recent axe fights in the woods?
 
Dustin07

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1/4/19 wow...almost a month since my last log. super unusual for me. But, I'm now into month two of owning my own gym and the community is awesome. I haven't been able to lift nearly as much (like a mechanic who never works on his own car) but it's been fun. last night we did a good session:

strict press
bar x 10
95 x 5
115 x 5
135 x 5
145 x 5
135 x 4 x 5

wod
18Min Amrap Open 12.1
15 box jumps
12 115lb push press
9 toes to bar
6rounds +27 reps
 
Dustin07

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My first log in nearly 11 months. But I need to get back on it. I'm sorta shocked I haven't gained more weight...

weight 187

power cleans
135 x 10
155 x 5
175 x 5
185 x 3
195 x 1
205 x 1
215 x 1
225 x 5

deadlifts
225 x 5
275 x 5
300 x 5

EMOTM - 10 minutes
10 x wallballs w/30lb ball (switched to 20lb ball at halfway point)
Straight into:
EMOTM - 5 minutes
5 x power cleans 135lbs
5 x 30lb wall balls.

I picked a hell of a week to try to get back into a routine. Tonight I have to run my son out to the baseball stadium for trick-or-treating and halloween party, tomorrow is a family obligation...
 
Dustin07

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Thanks man. it's been a hell of a year! Slowly trying to get back at it. 90 minute commute these days isn't leaving me with enough training time but I'm working on it.

Bench
15 x 95
10 x 135
5 x 165
5 x 185
3 x 5 205

WOD
4 Rounds
50 Double Unders
10 x 70lb KB Swings
10 x Ring Dips
10 x Pull-ups

then finished with some KB Snatch work, sets of 35lbs, 53lbs and 70lbs.

Weight this morning 185lbs.
 
Dustin07

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Open 20.4 Comp WOD

30 x box jumps
15 x 95lb clean and jerk
30 x box jumps
15 x 135lb clean and jerk
30 x box jumps
10 x 185lb clean and jerk
30 x pistols
time: 11:22
 
Dustin07

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Little cramped for time last night but got some lifting in.
Weight 185

Push press
10 x 95
5 x 135
5 x 155
5 x 165
5 x 175
2 x 205
2 x 195

Clean and jerk
5 x 135
5 x 165
3 x 185
1 x 195
1 x 205
1 x 215
0 x 225 (failed rep)

Power cleans
5 x 225
5 x 230

Hang power clean and jerk
10 x 185

I am happy to have hit the 230 x 5 on the power cleans. My old PR was I think 260 or so and I've been adding 5lbs a week lately there. tonight will be squats/legs and a metcon with the fiance. I need to get serious about my power lifting and not just maintain.
 
Dustin07

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squats
10 x 95
10 x 135
5 x 185
5 x 205
5 x 225

deads
5 x 225
5 x 245
1 x 265
1 x 285
5 x 305
15 x 225

WOD
7 rounds
3 x 135lb hang squat cleans
6 x burpees
9 x 70lb kb swings
time; 13min

bodyweight
184.5
 
Dustin07

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bench
95 x 10
135 x 10
165 x 5
185 x 5
210 x 3x5

dips
bw x 3x12

bicep curls
4 sets

lateral shoulder raises
3 sets

forward raises
3 sets

cardio
20minutes stairs

bodyweight
184.7


One of my more organized chest/shoulders days from the past year. slowly getting back into the groove. I dont' remember the last time I used a stair climber or treadmill. Maybe not at all in 2019.
 
Dustin07

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Sinking back into the routine. I know how to do this, just had to create some habit. Strong caloric deficit is causing some exhaustion but things are going the right direction.

Squats
bar x 10
95 x 10
135 x 10
155 x 5
175 x 5
185 x 10

WOD
4 rounds
500m row
400m run
10 burpee box jump overs
20 cal bike ride
time: 33:59

Wanted more squats but was just exhausted so I'll make up the missing leg day this weekend. Glad to have that sweaty wod, and between cleaned up nutrition and hard work, bodyweight headed the right direction:

weight
181.5


I'm not going to worry about ramping calories back up at all until I hit 178. Then I'll balance things out a bit more to protect/maintain muscle mass and redevelop my severely missing strength.
 

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