To Infinity.... and Beyond!

[dapack]

Congrats on the PR!!! Always nice getting those specially on days you don't think it would happen.

 

[Balthazar]

Congrats on the PR!!! Always nice getting those specially on days you don't think it would happen.

Especially on ohp, i feel like that's one of the exercises you really have to fight through the most for difficult attempts

 

[Dustin07]

Thanks guys, 183 took 3 attempts! failed the first two but each attempt was a little higher than the last and I really wanted that bodyweight press.

 

[Dustin07]

last night I had no mojo.
snatch
95 x 5r x 2s
115 x 5
135 x 5
145 x 1

wod
500m row
20 chest to bar pullups
20 hand stand pushups
3rft; 17min

note
I thought the wod would wake me up, but it really did not. just a bad case of the mondays i guess.

SOTS press
bar x 10
65 x 10
75 x 10
95 x 10

 

[Dustin07]

last night;

row
500m x 4

dead lifts
135 x 10
225 x 10
275 x 3s x 10r

53lb kb swings
100 reps (50, 15, 15, 12, 7)

wod
200m wallball carry (30lb)
24 x wallballs (30lb)
18 x toes to bar
3 rounds; 14ish minutes.

 

[dapack]

Happy Turkey Day!!! A day early but working all day tomorrow.

 

[Dustin07]

same to you!

 

[Dustin07]

back squats
95 x 8
135 x 8
185 x 8
210 x 3s x 8r
240 x 2s x 2r
255 x 1

day 2 of Smolov cycle

press
95 x 8
120 x 3s x 8r
130 x 4
135 x 4
145 x 2

hammer curls
4 sets of 10

 

[dapack]

day 2 of Smolov cycle

Always been interested in that routine. Will be nice to follow along and see how it treats you.

 

[Dustin07]

well I set it up based upon my 320 PR recently. I've been frustrated that I can't find a baseline to start my reps at and move forward with anymore so I decided to start a new program I've never used and just go with it. my biggest concern is that its a 13 week cycle.

 

[dapack]

well I set it up based upon my 320 PR recently. I've been frustrated that I can't find a baseline to start my reps at and move forward with anymore so I decided to start a new program I've never used and just go with it. my biggest concern is that its a 13 week cycle.

Could always just do a shorter cycle, 13 weeks is a long time.

 

[Dustin07]

I might. I'll probably just try to get into a routine first and see how it goes for a while.

I did not think that the starting point on this program looked all that intense but I have some serious doms today.

 

[Balthazar]

you might beat me to 225 snatch with your back squat going up so much

 

[Dustin07]

thanks man. i've pulled an overhead squat of 225 for a double or triple, i cant' recall which one. but I never seem to have everything dialed in at once time. my 205 snatch came when I had like a 270 squat, lol. and my 320 squat came when I had like a 175 snatch. ha.

 

[Dustin07]

last night;

squats
95 x 10
135 x 10
185 x 5
225 x 4s x 5r
240 x 3
255 x 2 x 2
290 x 1

Smolov Day 3

press
95 x 10
120 x 3s x 8r
130 x 5
135 x 4
145 x 1

hammer curls
4 sets

 

[dapack]

How is your recovery doing so far with the new squat routine?

 

[Dustin07]

Good, but i've been so busy lately my output has been way lower too. I've been only lifting every other day, where as I was going 4-6 days a week....

also I'll probably take tonight as a rest since tomorrow is a competition. then start week two of smolov on sunday or monday.

 

[dapack]

Good luck tomorrow then!!!

 

[Dustin07]

i haven't been logging... but staying on top of my smolov.

squats
95 x 10
135 x 5
185 x 5
225 x 5
245 x 1
255 x 1
265 x 5

Press
95 x 10
115 x 5
135 x 5
145 x 5

hammer curls
3 sets

bb curls
3 sets

 

[Balthazar]

nice squats friend! how'd your competition go?

 

[dapack]

How did the competition go? Did you compete or just a watcher?

 

[Dustin07]

nice squats friend! how'd your competition go?

so good I didn't even bother mentioning it. lol

 

[Dustin07]

How did the competition go? Did you compete or just a watcher?

the first even went really well. I crushed it and PR'd the event. it was:

8 min amrap progressive ladder
1 x95lb power clean
1 x 95lb thruster
1 x 95lb shoulder to overhead

2 x power clean
2 x 95lb thruster
2 x shoulder to overhead

3 x's etc

I got up into 10s I think for 153 ish total reps. It was solid. after that we had a 4 rep max hang snatch where I just fell apart. My weight was 20lbs under my top practice weight. by the final wod I was ready to just sleep. I really lacked motivation and prep this year. its my fault. I just didn't have my game face.

 

[Dustin07]

last night:

hang power snatch
95 x 10
115 x 10
135 x 5r x 3s

hang power clean and jerk
135 x 5
155 x 5
175 x 5
195 x 5

push jerk
175 x 3s x 5r

hammer curls
3 sets

bb curls
3 sets

dead hang pull ups
12r x 3s

 

[dapack]

the first even went really well. I crushed it and PR'd the event. it was:

8 min amrap progressive ladder
1 x95lb power clean
1 x 95lb thruster
1 x 95lb shoulder to overhead

2 x power clean
2 x 95lb thruster
2 x shoulder to overhead

3 x's etc

I got up into 10s I think for 153 ish total reps. It was solid. after that we had a 4 rep max hang snatch where I just fell apart. My weight was 20lbs under my top practice weight. by the final wod I was ready to just sleep. I really lacked motivation and prep this year. its my fault. I just didn't have my game face.

Well at least you did hit a PR for one event, that is a positive.

 

[Balthazar]

153 reps? whoa, what was more difficult: keeping your breath under control or fighting through the burn?

 

[Dustin07]

153 reps? whoa, what was more difficult: keeping your breath under control or fighting through the burn?

Hmm, probably the burn. I collapsed afterwards. I've learned a few tricks too. normally I'd wear wrist wraps for these movements but I decided not to on this workout since it was a light weight, because I expected my forearms to get a pump that would limit my ability to work. I also moved to fast singles on the cleans by round 8 because I knew maintaining hook grip at that point would blow out my forearms and grip for the rest of the movements.

 

[Dustin07]

monday:

squats
95 x 10
135 x 10
185 x 10
225 x 5
245 x 5
265 x 3
225 x 5r x 2s
185 x 10r x 2s

front squats
135 x 10r x 2s

wod
"diane"
21 / 15 / 9
225lb dead lifts
hand stand pushups
6:00

 

[Dustin07]

last night:

squats
95 x 10
135 x 10
185 x 5
225 x 5
245 x 1
265 x 1
275 x 1

deadlifts
285 x 5
335 x 5
365 x 5
385 x 1
400 x 3 singles

block pulls
425 x 5
315 x 10r x 2s

wod
100ft 70lb lunges
30 x wallball squats
100 double unders
30 x wall ball squats
100ft 70lb lunges
time; 9:00

 

[dapack]

How is the squat routine treating you? Do you think it is helping you or will help in the end?

 

[Dustin07]

I really can't tell. I failed the last day of week 3 of the cycle. so i'll be skipping it and starting day 1 of week 4. I feel like maybe I need to incorporate some new things, like box squats. what i hated about smolov so far, was that I was never handling heavy weight. you're not supposed to deadlift, and the squats started so light, I felt like my body was becoming weak. so this week I broke the rules and deadlifted heavy. my body appreciated that i think....

last night;

press
95 x 10
115 x 10
135 x 7
145 x 5
155 x 3

wod
5 min amrap
800m run
5 rope climbs

3 min rest

5 min amrap
12 calorie row
8 chest to bars
4 rounds

 

[Dustin07]

row
1000 meters

hang power snatch
95 x 10
115 x 10

power snatch
135 x 5
145 x 5
155 x 5

row
1000m

hang power clean
155 x 10

power clean
185 x 5
195 x 5
205 x 5

bench
135 x 20
165 x 15
185 x 10

wod
EMOTM
130ft 20lb med ball run
max situps
till 200 situps completed
time; 11min ish

 

[Dustin07]

friday:

hammer curls
3 sets

db curls
3 sets

ez bar curls
3 sets

dips
4 sets

cable flies
3 sets

hammer press
3 sets

laterals
3 sets

forward raises
3 sets

note

just a bb / hypertrophy day

 

[Dustin07]

saturday:

incline press
95 x 15
135 x 10
165 x 5r x 3s
135 x 10r x 3s

hammer curls
3 sets

21s
3 sets

hammer press
5 sets

notes
another bb/hypertrophy day. i've felt like i've been neglecting the upper body so i hit it hard for a pump and fun.
I do inclines so rarely, it amazes me how i have to train my body to do the movement.

 

[Balthazar]

arm day must feel like vacation compared to the cross fit type stuff you're working on most of the time.

 

[Dustin07]

it kind of does. i have to do it in a sort of circuit way or I feel like i'm not getting a workout in with too many rests. I start with a baseline plan of say 3x10 for most of these isolation movements but I push myself to failure usually. It seems most effective for pumps and hypertrophy. on a strength day I always try to finish before failure and leave something in the tank (squats, deads)

 

[Dustin07]

squats
95 x 10
135 x 10
185 x 5
225 x 2s x 9r

supposed to be 225 x 4 x 9 but I was just dragging. tired.

wod
1 hspu
2 pistols, 1 hspu
3 box jumps, 2 pistols, 1hspu
4 strict pull ups, 3 box jumpx, 2 pistols, 1 hspu etc etc etc for the 12 days of christmas song.
5 burpees
6 toes to bar
7 53lb goblet squats
8 53lb kb swings
9 double unders
10 25lb walking lunges
11 95lb hangpower cleans
12 95lb power snatches

kinda a weird wod to explain but fun.

 

[Dustin07]

squat
95 x 10
135 x 5
165 x 5
195 x 5
225 x 4s x 9r

smolov week 3 day 1

seated db curls
3 sets

notes
i failed this 225 x 4 x 9 my first two days I tried it. some guys I guess if they miss a smolov day will just skip it and go to the next day. but I knew I was missing due to being tired from the holidays and long work days. so today I stuck it out and hit my 4 x 9. It was tough. by the 3rd set my legs felt weak and jello. but I wasn't tired so I forged on. glad i did. it was brutal.

didn't have time for much else but i'm glad I did this.

 

[Balthazar]

i couldn't imagine doing 9 reps for squat right now lol. i did snatch grip sldl for a good weight the other day for 5 and then amrap for 5 more and my hamstrings are more sore than i'm accustomed to.

 

[Dustin07]

i don't understand why 9 reps is so much harder, especially considering the sport i compete in, but 8-10 heavy squat reps leave me feeling winded and near sick!

 

[Balthazar]

well it's a long period of time for your whole body to be under stress of a decent weight. i've been doing pause over head squats lately for only around 5 reps, it's not that big of a deal for my lower body but my shoulders and elbows feel jacked up holding onto heavy weights for that long

 

[Dustin07]

well it's a long period of time for your whole body to be under stress of a decent weight. i've been doing pause over head squats lately for only around 5 reps, it's not that big of a deal for my lower body but my shoulders and elbows feel jacked up holding onto heavy weights for that long

yeah but my snatch and overhead squats are often paused anyways by accident just holding my balance. i'm slow out of the hole. lol

 

[Dustin07]

deads
135 x 10
225 x 10
315 x 5
365 x 3
415 x 1
455 x fail (broke the ground, but barely)
365 x 5
315 x 10

note
trying a new pre workout. its C4 50x. its too strong for me. i felt like puking through all my deads today. maybe dehydrated too.

db curls
3 sets

cable flies
3 sets

db press
55 x 10
75 x 10
90 x 8
105 x 5

overhead
100 x 3s x 10r

 

[Balthazar]

yeah but my snatch and overhead squats are often paused anyways by accident just holding my balance. i'm slow out of the hole. lol

i've been improving my bar path lately so if it's a reasonable weight i can come up quick but i often find myself pausing in the bottom of a snatch if the weight's heavy enough that the pull is difficult. oh squats are definitely difficult to come out of the hole fast though, you really gotta straighten up fast after rolling the pelvis forward to get the rebound out of your hamstrings.

your deadlifts are looking pretty sweet, too bad about 455 but a 10% increase is a pretty good amount unless the previous single was reasonably easy. if you got it off the ground you can get it soon, might just have to work up to it a little more.

 

[Dustin07]

your deadlifts are looking pretty sweet, too bad about 455 but a 10% increase is a pretty good amount unless the previous single was reasonably easy. if you got it off the ground you can get it soon, might just have to work up to it a little more.

that exact same thought went through my head as I was deciding if I wanted to go for it or not. but the new pre-workout i tried was giving me some acid reflux and nausea so I didn't think I had a lot of attempts left in me.

 

[Dustin07]

hang power snatch
95 x 10
115 x 10
135 x 4, 3, 3
145 x 5
155 x 5
135 x 5, 5, 5

clean and jerk
155 x 5

wod
35 seconds max ring muscle ups (5, 4, 4, 3, 3, 1, 3)
25 seconds rest
35 seconds max 185lb clean and jerk (5, 5, 4, 4, 5, 4, 4)
25 seconds rest
35 seconds max calorie row (15, 15, 15, 12, 10, 15, 16)
7 rounds

basically a 21 minute emotm. fun wod with heavy barbells and ring muscle ups. a perfect mix of cardio, barbell, and gymnastics.

 

[Dustin07]

yesterday was supposed to be my next Smolov day, 5 sets of 7 240, but I was exhausted and didn't think I had it in me, so I did a comp prep wod instead since it included squats.

wod 1
30 x 20lb wall balls
30 x 75lb push press
30 x 20" box jumps
30 x 75lb sumo deadlift high pulls
30 x calorie row
30 x pushups
10 x bodyweight squats (180lbs)
3 rounds.
took me 40 minutes.

now, this wod looked easy, and I should have probably been 30 minutes. but I'm ok with a 40 minute workout. my first round took 9 minutes. then I fell off fast.

rested 1/2 hour

wod 2
6 min amrap
20 / 40 / 60 / 80 double unders
2 / 4 / 6 / 8 ring muscle ups.
I got 192 reps

rest 2 minutes

6min amrap
10 / 20 / 30 situps
10 / 20 / 30 95lb snatch
I got 117 reps.

 

[dapack]

40 min WOD, that is crazy. Awesome job!!!

 

[Dustin07]

40 min WOD, that is crazy. Awesome job!!!

that was rough!

today was much shorter, a little rushed.

3 position cleans, followed by one split jerk
95 x 5
135 x 5
165 x 1
185 x 1
195 x 1
205 x 1

power cleans
215 x 5

wod
15min amrap
15 cal row
9 handstand pushups
3 15ft rope climbs
5 rounds + 16 reps

 

[Dustin07]

fun little NYE conditioning work.

2015 lbs clean and jerk (11 x 185lbs C&J)
31 x 75lb sumo high pulls
31 x situps
31 x pull ups
31 x burpees
310m row
31 x 75lb push press
31 x knees to elbow pullups
31 x 53lb kettlebell swings
310m row
31 x box jumps
31 x double unders
31 x 75lb overhead squats
2015m run
time was about 40 minutes.