To Infinity.... and Beyond!

deadlifts
135 x 10
225 x 10
275 x 8
315 x 8
225 x 10r x 3s

note
still fighting a little bit of a sore lower back so I dropped weight to rep out and at a comfortable spot. Was a little rushed for time but added in db curls, bb curls, ez bar curls, and some tricep work. I like to do arm isolation work with big compound movement days frequently. I feel like my arms are always the weak point aesthetically.
 
Hey Dustin, good to see you're still logging. It's a little harder to find people on this chat...since people actually use it. I'm giving thought to starting a new log.
 
Famine said:
Hey Dustin, good to see you're still logging. It's a little harder to find people on this chat...since people actually use it. I'm giving thought to starting a new log.
Click to expand...

DO IT!

Geoff is the last one that I haven't seen around here from the last core group.
 
i would probably be pretty sore if I tried all that volume your packing in there sir!
 
front squats
95 x 10
135 x 5
155 x 5
175 x 5
195 x 5
205 x 2

back squats
95 x 10
135 x 5
155 x 5
175 x 5
195 x 5
225 x 5
195 x 10

super set
10 x 225lb deadlifts
20 x leg curls
20 x leg extensions
3 rounds.

overhead squats
95 x 10
135 x 5
95 x 7r x 4s

wod
10 x med ball leg curls
20 x supermans
4 rounds
+ 50 burpee buy out
total time; 6:22

notes
pretty easy day. still have a tight lower back so going kinda easy.
 
notes
pretty easy day. still have a tight lower back so going kinda easy.

You call that easy, tons of squats. Great job.
 
thanks, it was a lot of reps, but all light weight. I should be staying at 300+ every day i think for my back squats but everything over 225-250 just hurts. so that's why i've just been dropping weight and repping out. plus, the front squats seem to be way easier on the back lately.

oh I forgot, i also did some sumos to work on form.

sumo
135 x 10
225 x 10
275 x 10
 
you can still walk after all that volume? lol
 
lol yeah.

bench
95 x 10
135 x 5
175 x 5
205 x 5
225 x 3
235 x 2
225 x 4
205 x 8r x 3s

barbell curls
3 sets

concentration curls
3 sets

hammer curls
3 sets

tri pull downs
3 sets

cable flies
3 sets

wod
5 rounds
10 burpees
1 legless rope climb
no rest, immediately into:
5 rounds:
10 burpees
2 regular rope climbs
time; 12:22
 
got to the gym and made up a couple wods with my buddy cause I didn't feel like heavy lifting. just exhausted.

wod 1
5 x ring muscle ups
10 x handstand pushups
5 x 145lb overhead squats
10 x pistols
3 rounds = 9mins

wod 2
reps of
5, 6, 7, 8, 9, and 10
53lb weighted dips &
chest to bar pullups


wod 3
"annie"
reps of 50, 40, 30, 20, 10
double unders &
situps
time: 5:38
 
ha, ok for comparison sake. the first wod my buddy finished almost a full around ahead of me. I did my first set of 5 muscle ups unbroken but did 3+2 on the next two rounds.

on the dips + chest to bar wod, I didn't time it at all. Just slowly put in the work.

however for "annie" since its a bench mark wod and i currently have the top score at our box I did give it everything I had. my best is 5:19 for that wod. its an ab killer for me.
 
db bench
50s x 15
60s x 15
80x x 10
100s x 6
90s x 9
80s x 10

db curls
3 sets

hammer curls
3 sets

ez bar curls
3 sets

db curls
super set,
3 sets

tri extensions
3 sets

oh press
95 x 15
115 x 15
135 x 10 x 3
 
last night the box was closed for presidents day so I hit 24hr. I was exhausted so i'm not super impressed by my output...

front squats
95 x 10r x 3s
135 x 10
155 x 10
175 x 10
185 x 5r x 3s

weighted strict pullups
+25lbs x 10r x 3s

lat pull downs
150 x 15
210 x 10r x 3s
 
power cleans
135 x 10
155 x 3
175 x 3
195 x 3
215 x 3
225 x 2 x 2

hang power snatch
95 x 10
125 x 3
135 x 3
135 x 3
135 x 7 (went for unbroken reps)

wod
EMOTM - 8 min
10 pull ups
20 double unders
max air squats
total squats = 121reps

wod 2
5min emotm
5 hand stand pushups
5 x 135lb power cleans
max burpees
avg 3-5 burpees per round

notes
my back is super sore again. apparently I wasn't ready for that yet. i think its the bed though.
 
strong lifts in the power position sir!
 
thanks! I really think that good snatch form is helping build healthy shoulders for me. but my lower back pain needs to be fixed. I've been down this road before. I think I need to get a new foam topper for the bed and rest a bit more.
 
bench
125 x 10
155 x 10
175 x 10
190 x 10r x 3s

db curls
3 sets

hammer curls
3 sets

cable flies - from downward position, flying upwards
5 sets

dips
3 sets
 
this weekend I forgot to log.

thrusters
95 x 15
135 x 10
155 x 5
175 x 5
95 x 3s x 15r

front squats
singles to 215.

lunges
1 set @ 135

wall balls
3 sets of 20

calf extensions
3 x 20 @ 135
lately i've felt like the legs have slimmed up while the arms finally are growing

db curls
3 sets

hammer curls
3 sets

ez bar curls
3 sets

deadlifts
225 x 10
275 x 5

little bit tight in the back so I stopped there. doing prone extensions on the floor seems to be loosening up the compression i have been feeling though.
 
What kind of compression have you been experiencing?
 
Dustin07 said:
soreness in the lower back, right about where my belt rests, in the middle.
Click to expand...


Is it anything that a deep tissue massage or ART can help?
 
massage might work, but I haven't been able to schedule a good one. I do have a burst disc (MRI from the past told me this) and I've noticed that decompression type movements are suddenly loosening things up, so I'm coming to the conclusion myself of what the culprit is, but relief is relief!
 
Famine said:
Burst disc...seems like a game changer. When was that?
Click to expand...

I'm guessing early 20s. I knocked myself blind once snowboarding, tore my ACL another time. I knocked myself unconscious when I raced BMX and broke my ankle, elbow, and collarbone (three different wrecks). I have a 6" steel plate with 6 or 8 screws in my right clavicle too (installed 8 years ago). so I assume one of those sports caused the disc issue. the Doc actually discovered the disc when i was being scanned for probably appendicitis! lol that was about 4-5 years ago when we found that out.

i'm also 1" shorter than i used to be. I was 5'10 regularly through all my physicals in high school and somewhere along the way I started measuring in at 5'9" and change...... so I figure there might be a connection there...? lol

dapack said:
Do you do a lot of hip mobility/ stretching? I know my lower back pain is caused by my hips.
Click to expand...

not as much as I should, however this year I've done a lot more. I'm getting much better about it. since i've been dropping into other xfit boxes and taking their 'classes' for fun, i've had to do their pre-workout warmups. which is kinda good for me because I dont usually go to a 'class'. the guys and I always just train, lift, then do wods for conditioning.
 
yeah I know,lol.

snatch
95 x 5
135 x 5
145 x 1
155 x 1
145 x 2 x 3

hang snatch
135 x 5

oh squats
155 x 5

front squats
155 x 5
185 x 3
205 x 3
215 x 2

back squats
205 x 5r x 3s

ring muscle ups
3 sets of 5

wod
22 calorie row
22 pullups
22 toes to bar
22 box jumps
22 deadlifts 95lbs
22 hand release pushups
22 burpees
22 double unders
22 air squats
22 situps
22 russian twists (20lb med ball)
22 power cleans 95lbs
22 front squats (95lbs) - this is where I hit a brick wall
22 handstand pushups
22 53lb kettlebell swings
22 wallballs 20lbs
22 pushpress 95lbs
22 back squats 95lbs
22 plank walks
22 lunges
22 sumo deadlift high pulls with 53lb kb
22 calorie bike ride
time; 31:45

notes
I was weak in the snatch, weak in the front squat. the first half of the wod took me like 10 minutes, the second half took over 20. BUT with that said, my muscle ups were on fire and my back feels great. so progress is progress. could days and bad days.
 
Nobody likes a weak snatch ;)


Solid workout though! Hows your mobility on the OH squat? I've never had the flexibility to actually complete it with any substantial weight
 
the snatch weight was demoralizing. my PR is 205, and last nov/dec I was hitting 170-180 for unbroken 4 rep hang snatch circuits, so my struggles at 155 last night were weird.

for overhead squat I dont have any mobility issues, (I did, but worked through them). My PR there is 225 for 2 reps I think. the hardest part about OH squat for me is wrists and elbows from holding the weight in that position.
 
OK so I'm doing a reality check on my life, my training, my nutrition, etc.

Last fall I squatted 320 and it was a fairly easy PR. my squats dropped ever since then. I read over my log and watched as they dropped to what they are now. I've kind of prided myself on not needing any supplements this year other than fish oil. I like being able to hit the gym without a pre-workout as often as possible. But I want my squats back.

I need to address this and reincorporate creatine, carbs, etc and rebuild. I should be able to squat 300 any day of the week, and by now I feel like I should be able to squat 2x's my bodyweight (360lbs).
 
bench
125 x 20
175 x 10
205 x 7
225 x 3
240 x 1

ring muscle ups - working on form
5, 4, 3, 2, 1,

wod
30 / 20 / 10
thrusters (45lb)
90 / 60 / 40
double unders
time; 4:30
 
i think you've just got to grease the groove my friend. i would say that you're capable of getting right back to where you were but it seems like once the comp you were training for was over that you hit snatch with less frequency.
 
I think I may lay off squats for a week or two unfortunately. the lower back just isn't healing.

squats
95 x 10
135 x 5r x 2s
185 x 5 (no pain)
225 x 3 (only slight stiffness)
245 x 1 (grueling, forced rep, took two attempts)

notes
245 didn't feel physically too heavy. in fact it came up so easy it was motivating. but it hurt my lower back so much on the decline that I stopped there. today its stiff. so I need to work on some new stretches. the middle of my spine feels 100% better since working on decompression movements, now its the sides from middle of glute to just above belt line.

wod
2 rope climbs
24 bar facing burpees
19 x 135lb deadlifts
84 situps
32 wall balls
84 lunges
19 x 135lb deadlifts
2 rope climbs
time; 11:30

I might move away from the crossfit style for a little while. but I honestly don't feel like I work hard if I dont do a wod. running bugs my plantar fasciitis so I need to figure out a way to incorporate some HIIT or decent cardio without irritating the back.
 
I also have a crazy idea to try some high bar squats since I normally low bar. front squats dont bother my back near as bad as lowbar back squats do.
 
for fun, this was from my muscle up practice the other day. i'm getting a little better at these big kipping ones with an open grip. a little better. i still need to work on a few things that I can see from the video, but they're fun.

[video=youtube;rQxxWbFzwLA]https://www.youtube.com/watch?v=rQxxWbFzwLA&feature=youtu.be[/video]
 
I think its just a matter of letting the darn thing actually rest.

bench
95 x 20
115 x 20
135 x 5
185 x 5
205 x 7r x 3s

weighted dips
bw x 15
+25lbs x 10
+45lbs x 10
+70lbs x 10
+100lbs x 5

tri pull downs
3 sets

tri push downs
3 sets

cable flies
3 sets

ez bar curls
4 sets

db hammer curls
3 sets

db curls
3 sets
 
front squats
95 x 10
115 x 10
135 x 3
155 x 3
175 x 3
195 x 3
205 x 3

back squats
95 x 10
115 x 10
135 x 3
155 x 3
175 x 3
195 x 3
225 x 1

note
front squats were fine, but back squats were painful in lower back. that's why I stopped at 225 x 1. I also did some little accessory work. db curls, hang power cleans (light) wall balls, etc, nothing worth logging.

notes
preworkout = carbs, stim, creatine, bcaa.
also citrilline
 
I know, it makes me feel weird when my upper body lifts start taking off and i'm not doing squats. I know you're probably right though.

bench
95 x 10
135 x 3
165 x 3
195 x 3
225 x 3
235 x 3
245 x 3

I think 245 may be a reps PR. my 1rm PR is only 260, so I'm back on track with bench. that feels good.

db curls
3 sets

hammer curls
3 sets

bb curls
3 sets

dips
15, 20, 20, 20

cable flies
3 sets

tri rope push downs
3 sets

cable tri pull downs
3 sets

note
Supps: Creatine, BCAA, C4, Citrilline, Carbs
fun chest and arm day.
I decided not to sign up for the xfit open this year since i'm too busy at work, I feel out of shape, and i have this nagging lower back issue. however I did go to the box and do the wod anyways to hang out and test myself. I actually did better than I thought. so I regret not signing up and joining the team this year.

wod
95lb overhead lunges x 25ft
8 x bar over burpees
95lb overhead lunges x 25ft
8 x chest to bar pullups
20min amrap
(207 total reps, or 1 rep shy of 8 rounds)
 
I think so! I'm going to do legs tonight, focus on front squats since they dont seem to bother the back, and I'm going to work in some shoulder mobility, kettlebell armbars, etc to really work on maintaining shoulder health and hopefully keep the bench momentum going strong.
 
If bench is your focus, it shouldn't be too hard to make a new PR. But you don't have 1 focus...you're always taking on everything with those WODs. You are more well-rounded than most.
 
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