To Infinity.... and Beyond!

totally forgot to log Saturday.

bench
95 x 10
135 x 10
165 x 10
195 x 5
215 x 5
225 x 3 x 3
185 x 10
165 x 10
135 x 15

db curls
3 sets

hammer curls
3 sets

ez bar curls
3 sets

dips
bw x 10
+45lbs x 3sets x 10r

cable flies
3 sets
 
holy bench press volume!
 
I like the pump! lol

last night;

squats
95 x 10
135 x 7
185 x 7
225 x 7
240 x 5

wod
15.2
3min cap to hit 2 rounds of
10 x 95lb overhead squats
10 x chest to bar pullups
3min cap to hit 2 rounds of
12 x 95lb overhead squats
12 x chest to bar pull ups
3 min cap to hit
14 x
14 x

and so on. I made it to 126 reps, which is about 3/4 of the way through sets of 14. that's a tough wod. serious throat burner.

notes
squats suffered due to tightness in lower back and hips and general fatigue. was actually happy to hit 240 x 5 as my 225's felt like murder.
 
Dustin07 said:
I like the pump! lol

last night;

squats
95 x 10
135 x 7
185 x 7
225 x 7
240 x 5

wod
15.2
3min cap to hit 2 rounds of
10 x 95lb overhead squats
10 x chest to bar pullups
3min cap to hit 2 rounds of
12 x 95lb overhead squats
12 x chest to bar pull ups
3 min cap to hit
14 x
14 x

and so on. I made it to 126 reps, which is about 3/4 of the way through sets of 14. that's a tough wod. serious throat burner.

notes
squats suffered due to tightness in lower back and hips and general fatigue. was actually happy to hit 240 x 5 as my 225's felt like murder.
Click to expand...

Are you still doing Smolov?
 
well, yes. I guess when a lot of guys fail a smolov day they skip it and move to the next. last night was supposed to be 240 x 5s x 7r but I just didn't have gas in the tank. so I'll come back and try to hit it again before moving on.
 
last night;

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

wod
5 rounds
15 cal row
15 pushups
15 deads @ 185lbs
time; 8:51

notes
I'm feeling a tiny amount fatigue and sore lower back. i'm leaning up like crazy though. i'm down to 179lbs. I need to nurse the stiff back a bit but everything else is going well. I stopped at 375 on deads because of the stiff back. not because of energy.
 
i know how you feel with this stupid si joint inflammation that's been off and on lately. hey if you're thinning down that means you'll be able to hit your bodyweight x hang snatch for 4 now!
 
Balthazar said:
i know how you feel with this stupid si joint inflammation that's been off and on lately. hey if you're thinning down that means you'll be able to hit your bodyweight x hang snatch for 4 now!
Click to expand...

ha, that's probably true. i'm hanging at 179 and extremely lean. so that's good. just been running a little hard lately. so yesterday I went easy on my self.

hike local peak
1200ft climb and descent
1.25miles each way
50 minutes

wod
5min amrap
30 double unders
10 handstand pushups
193 total reps.

so yesterday felt really good. like exercise, not hard movements, no sore back or joints.
 
Little shoulder irritation last night so I went light.

bench
135 x 10r x 2s
185 x 10
135 x 10r x 2s

CGBP
135 x 10r x 3s

wod
3000m Row
4 burpees every minute on the minute
13:59 total time

rest 2 minutes
150 situps
5min ish.
 
good work out but man that sucks that your shoulder is bothering you if your back feels better. for overall functionality i know back is worse but pretty much everything i do puts a lot of stress on the shoulder joint too. still respectable strength and volume on bench though for you "going light"
 
Balthazar said:
good work out but man that sucks that your shoulder is bothering you if your back feels better. for overall functionality i know back is worse but pretty much everything i do puts a lot of stress on the shoulder joint too. still respectable strength and volume on bench though for you "going light"
Click to expand...

thanks dude. I think a lot of it is my volume has been up, and my bodyweight down. so i'm at a place where I need to cater to my body better. I need to be on top of my nutritino, supplements, fish oil, etc and I need to do more mobility work. I just need to be responsible. from a bodybuilding standpoint, I'm super lean right now and beach ready so I'm happy. but to maintain this without injury takes a lot of work...


Saturday morning:
bench
95 x 10
135 x 10
165 x 10
195 x 10
205 x 5r x 3s

db curls
3 sets

cable curls
3 sets

press
95 x 10
115 x 10

push press
135 x 10
165 x 10
185 x 3 x 3

hammer curls
3 sets
 
last night;

squats
95 x 10
135 x 3 x 2
185 x 3
225 x 3
255 x 3
275 x 3s x 2r

wod
27 / 21 / 15 / 9
calorie row
95lb thrusters
time; 9:30

so last nights wod was a retest of the final wod from last years crossfit open. I PR'd slightly even doing this on an empty stomach, no sleep, and right after my squats. I think that shows that my conditioning has improved over the last year. had I been prepping this like an actual comp I think I would have shaved another 30 seconds or more potentially.
 
i would say a substantial improvement then, considering all the preconditions you mentioned
 
so I did another retest last night. I improved on it, but I feel like its still about 3-4 minutes too slow.

amanda
reps of 9, 7, 5
Ring Muscle ups
135lb full squat snatch
time; 10:22

I think this should be nearly half that. maybe 6-7 minutes. my legs just had a hard time standing up last night under the snatch.

wod 2
6 x 155lb power clean
9 x ring dips
12 x toes to bar
time; 9:xx

my hands are a little beat up from the toes to bar and ring work this week so I might take an easier day today and just do some cardio or a hike.
 
"hanks dude. I think a lot of it is my volume has been up, and my bodyweight down. so i'm at a place where I need to cater to my body better. I need to be on top of my nutritino, supplements, fish oil, etc and I need to do more mobility work. I just need to be responsible. from a bodybuilding standpoint, I'm super lean right now and beach ready so I'm happy. but to maintain this without injury takes a lot of work..."

Hopefully you can keep on pushing without any serious stuff coming up.
 
dapack said:
"hanks dude. I think a lot of it is my volume has been up, and my bodyweight down. so i'm at a place where I need to cater to my body better. I need to be on top of my nutritino, supplements, fish oil, etc and I need to do more mobility work. I just need to be responsible. from a bodybuilding standpoint, I'm super lean right now and beach ready so I'm happy. but to maintain this without injury takes a lot of work..."

Hopefully you can keep on pushing without any serious stuff coming up.
Click to expand...

yeah I'm trying to be smart, stay active on rest days. Food is dialed. Just gotta keep working heavy weight into the routine so the body remembers what it feels like.
 
9 reps is a ridiculous amount of snatches no wonder it tired your legs out
 
Balthazar said:
9 reps is a ridiculous amount of snatches no wonder it tired your legs out
Click to expand...

I agree, but if it were 95lbs, or even 115 they would have been unbroken sets I think. 135 was just that weight where it becomes too difficult for me to tie them all together just yet.
 
keep pluggin away at your squats and you'll be there before you know it
 
so last night I had a big snatch and squat night planned. found that my lifting shoes sitting in my jeep were soaked from rain because, its a jeep. bummer. so in tennis shoes instead...

press
95 x 10r x 3s
125 x 8
135 x 6

push press
135 x 5
155 x 5
165 x 5r x 3s

row
1min x 5 sprints

ring muscle ups
EMOTM
3reps x 10 sets

wod
3 min max row calories (78)
1min rest
3 min max burpees (55)
1min rest
3 min max situps (85)


so kind of a rest day. but i'm really happy with the ring muscle ups.
 
I was kinda rushed for time Friday.

snatch
95 x 5
125 x 5
135 x 3
145 x 3
155 x 3
160 x 3

power cleans
160 x 5
185 x 5
205 x 5
215 x 5

C&J
185 x 5
165 x 5
135 x 5

wod
"Mary"
5 hand stand pushups
10 x pistols alternating
15 x pull ups
20min amrap = 10rounds + 5 reps


notes
we got new competition plates and an Eleiko last week. too cool.

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those pics are pretty much drool worthy
 
Dustin07 said:
I know a lot of people who still like to rag on crossfit, but none of them have a facility like this for lifting!
Click to expand...

that bar and comp plates alone are a small fortune beyond my mine or most peoples means, you've even got the change plates which from what i remember are ridiculously expensive compared to how much weight the whole set adds up to
 
Balthazar said:
that bar and comp plates alone are a small fortune beyond my mine or most peoples means, you've even got the change plates which from what i remember are ridiculously expensive compared to how much weight the whole set adds up to
Click to expand...

oh yeah, the Elieko alone is like $1100+.


yesterday:

deads
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
345 x 5
375 x 3
315 x 5

deficits
315 x 5

snatch grip deads
135 x 5
185 x 5
225 x 5
275 x 5
315 x 1
345 x 1

bb curls
3 sets

db curls / hammer curls
3 sets / 3 sets

power snatch
135 x 5

hang power snatch
95 x 10r x 3s

wod - after about 60 minutes rest
open event 15.4 retest
8 min amrap of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

I got a total of 95 reps. last year I only got 58.

my 95 though is actually crazy good for me. last year in my region my 58 was good for like 900th out of 6000. but 95 would have got me closer to like 170th. and each rep from there jumps like 10+ spots.
 
my 95 though is actually crazy good for me. last year in my region my 58 was good for like 900th out of 6000. but 95 would have got me closer to like 170th. and each rep from there jumps like 10+ spots.

Sounds like a huge improvement!!! Your gym looks really nice, top of the line equipment.
 
last night I left work an hour late and had to rush to basketball practice for my boy, so I didn't have time to lift. I just jumped in for a quick conditioning wod:

wod
10min amrap
10 wallballs
10 burpees
8 rounds + rep

then I did 3 sets of strict muscle ups, and attempted a few front uprises which are kinda cool.

dapack said:
Sounds like a huge improvement!!! Your gym looks really nice, top of the line equipment.
Click to expand...

its really a great gym with really competitive guys and gals who are lifting hard and wanting to compete. fun group to be around!
 
front squats
95 x 10
135 x 5
155 x 5
175 x 5

squats
175 x 5
195 x 5
225 x 5
245 x 3
265 x 1
275 x 1

front squats
115 x 15r x 3s

ez bar curls
3 sets

seated hammer curls
3 sets

hammer curls
3 sets

notes
like usual, I flirt with low rep/higher weight for me, but inevitably drop weight and go for the gusto with reps trying to break down the tissue and feel like I need a wheelchair to leave. I just seem to enjoy the conditioning work more than the low rep work. its to my detriment though as I know I get stronger when I focus on heavy weight and leave.... but its harder for me to stay lean and conditioned when I do unless I can split my workouts into 2 a days. lifting and cardio separate.
 
bench
95 x 10
135 x 10
165 x 10
185 x 10
205 x 5
215 x 5
225 x 1
230 x 1
235 x 1
240 x 1

dips
bw x 15r x 3s

cable extensions
3sets of 15

clean and press
135 x 5
155 x 5
175 x 5 (push press)

hang power clean
175 x 5
185 x 5
195 x 5

curls
about 40 various sets, lol.

OH press
100 x 10r x 3s

laterals
3 sets of 12-15
 
strong presses with the cleans my friend!
 
thanks!

snatch
95 x 5
115 x 5
135 x 3
155 x 3
165 x 3

note
I have this nagging tightness in my lower left back that seems to go away after a few light sets but has been really annoying my squats, deads, and snatch. I should go get a massage probably, that usually fixes it.

oh squats
175 x 3 x 3

I want to do these more often. 175 is not difficult, just painful on the wrist

conditioning/wod
21 / 18 / 15 / 12 / 9 / 6 / 3
calorie aerodyne bike ride and
toes to bar
time; 11:10

kind of a fun little wod. that many t2b were hard on the core, in a good way. the biking never really beats me up that bad. I think maybe cause I used to race BMX, biking is a stronger point for me in these games.
 
Snatch grip Deadlifts
135 x 10
185 x 10
225 x 10
275 x 5

deads
275 x 5
325 x 5

snatch grip high pulls
135 x 5
185 x 5
195 x 5
205 x 5

misc
db curls, ez bar curls, dips, tricep extensions, lateral raises.
 
ya know, not so much. for high rep cleans they usually do but my lower back has been too sore to go heavy on squats or deads lately.

last night I was just dog tired so I did a wod.

open even 14.4 retest
60 cal row
50 toes to bar
40 wall balls (20lb ball)
30 cleans (135lb power cleans)
20 ring muscle ups.
14 min amrap

I got through 7 of 20 muscle ups, or 187 reps total was was a PR of 7 reps. i feel pretty good because I was so tired I went home an immediately fell asleep on the couch. so I kinda think if i was fresh and energized i might have got all 20;
 
yup, that's a lot of work for feeling "tired":biggthumpup:
 
got to split my workouts up a little today.

bench
95 x 20
135 x 5
185 x 1
225 x 3
245 x 1
255 x 1
225 x 5
215 x 4

tricep pull downs
3 sets

hammer curls
3 sets

ez bar curls
3 sets

weighted dips
bw x 10
+45lbs x 8
+45lbs x 10r x 3s

seated db curls
3 sets of 12-15

push press
135lbs x 10r x 3sets
rested about an hour and drove to xfit

wod
10 min cap
2000m row (6:54)
find 1rm clean
205 x 1
215 x 1
225 x fail

5min cap
300 double unders
took 4:10

3min amrap
9 x 135lb snatch (power)
15 x 135lb hang power clean
21 x 135lb push jerk
i got one complete round in 3 minutes

notes
I feel like my extra arm work lately is translating over nicely for bench. my bench PR is only 260 and i hit 255 easily today. I'm dealing with a real tight lower back so i'm going easy on squats and deads and letting myself have fun with upper body to stay busy and productive. also from a BB perspective I feel like the arms are finally coming along for the first time.
 
good to hear about solid progress:bigok:
 
bent over bb rows
95 x 15
135 x 15
155 x 15
175 x 10r x 3s

db shrugs
60 x 25
80 x 25
100 x 25
110 x 25

seated wide grip cable rows
3s x 15r

reverse db flies
3 sets of 15

deads
225lbs x 10r x 3s
note
just a little back day.
 
hoping to have an OK chest night tonight. forgot to log last nights workout:

front squats
95 x 10
135 x 5
165 x 5
195 x 5
205 x 3
215 x 3 singles

back squats
95 x 10
135 x 5
165 x 5
195 x 5
225 x 5
255 x 1
265 x 1

box squats
195 x 5 x 2

never done these before so I wanted to see what they felt like. I think i'll do more of them later.

front rack position barbell lunges
95lbs x 20reps x 3sets

squat cleans
135 x 5
185 x 5
195 x 5 singles

leg extensions
5 sets of 12-15

leg curls
5 sets of 12-15

notes
front squats feel better on the back than front squats right now for some reason.
goal last night was to need a wheelchair to leave, wanted complete leg destruction. honestly, I didn't really accomplish that but tried.

wod
7 rounds
7 x lateral bar over burpees
7 x 95lb power snatch
time: 6:02
 
bench
95 x 20
135 x 5
185 x 5
205 x 5
225 x 5
235 x 3 singles
185 x 10

dips
bw x 10
+45 x 10
+55 x 10r x 2s

bb curls
3 sets

db curls
3 sets
+ 2 super sets

preacher curls ez
3 sets

tri extensions
3 sets

tri cable push downs
3 sets

cable flies
3 sets

rest, drive to xfit

wod
3 rounds for time
10 x 135lb power clean
10 x box jumps 24"
10 x 135lb push jerk
10 x box jumps 24"
time; 6:05ish
 
I think it was about 45min or an hour, then i drove to xfit to do the wod. When I do my main power lift (bench that day) I rest between my sets, but when I move to the accessory work I superset everything so I don't really spend a lot of time waiting for the next set.
 
front squats
95 x 10
145 x 5
175 x 5
195 x 5
205 x 1
135 x 10r x 3s

back squats
95 x 10
145 x 5
175 x 5
225 x 5
245 x 5
265 x 1
225 x 5
185 x 10r x 3s

leg extensions
3 sets of 20

leg curls
3 sets of 20

wod
10 9 8 7 6 5 4 3 2 1
air squats
pushups

then 50 x 70lb kb swing

1 2 3 4 5 6 7 8 9 10
pushups
air squats
time: 8:51
 
I am feeling it, lol. my hammies and glutes today big time! but its a good pain. its been a long time and I think i needed to change up my routine a bit. I miss this style of training a little. the WODs are still a blast but I needed more of this BB type workout for a while.
 
bench
95 x 20
135 x 5
185 x 1
205 x 1
225 x 5
230 x 3
235 x 3r x 2s

weighted dips
25lbs x 20
45lbs x 15
90lbs x 7r x 3s

wod
14minute emotm
alternate 1 minute 3 hang power snatch @ 140lb
1 minute of double unders

wod 2
15, 12, 9, 6, 3
135lb clean and jerk
135lb back squats
time; 12:08
 
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