Famine
Member
...with 5% pulls for good measure, lol.
To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
...with 5% pulls for good measure, lol.
Dustin07
Legend
Ironically I have ALWAYS been a guy who had to work his arms hard to catch up to his calves. I know most guys are the opposite. but lately I have felt like my arms are outgrowing my calves. has me nervous, lol. The back issues are kind of embarrassing. it feels like there is always an excuse in my way.
warm up
stretching and dynamic movements
lines, high knees, foam roller, etc
about 30 minutes worth.
squats
95 x 10
115 x 5
135 x 5
165 x 5
185 x 5
205 x 5
wod
45 seconds on, 15 seconds off
max row for calories
4 rounds = 80 cals
rest 1 min
45 seconds on, 15 seconds off
max wall balls (30lb ball)
4 rounds = 45 reps
rest 1 min
45 seconds on, 15 seconds off
max power snatch, 75lbs
4 rounds = 50 reps
notes
so I joined an actual xfit class last night. yes everyone knows i've been mostly xfit for about 4 years but i usually just do open gym so I can focus on power lifting and oly, then I end with a wod for conditioning. well last night i went ahead and joined the class format because I wanted to see what I could learn from the group stretching and mobility. I think the extra stretching work loosened my piriformis, which I think is the culprit in my back.
during the dynamic warmup I did feel some light popping/shifting in my back which made me think it was a compression issue, but once I started squatting my normal back issues weren't there. I stayed at only the 205 x 5 because of time constraints. I think I could have gone up. the stretching was good. the wod was good too, i busted my butt.
warm up
stretching and dynamic movements
lines, high knees, foam roller, etc
about 30 minutes worth.
squats
95 x 10
115 x 5
135 x 5
165 x 5
185 x 5
205 x 5
wod
45 seconds on, 15 seconds off
max row for calories
4 rounds = 80 cals
rest 1 min
45 seconds on, 15 seconds off
max wall balls (30lb ball)
4 rounds = 45 reps
rest 1 min
45 seconds on, 15 seconds off
max power snatch, 75lbs
4 rounds = 50 reps
notes
so I joined an actual xfit class last night. yes everyone knows i've been mostly xfit for about 4 years but i usually just do open gym so I can focus on power lifting and oly, then I end with a wod for conditioning. well last night i went ahead and joined the class format because I wanted to see what I could learn from the group stretching and mobility. I think the extra stretching work loosened my piriformis, which I think is the culprit in my back.
during the dynamic warmup I did feel some light popping/shifting in my back which made me think it was a compression issue, but once I started squatting my normal back issues weren't there. I stayed at only the 205 x 5 because of time constraints. I think I could have gone up. the stretching was good. the wod was good too, i busted my butt.
Dustin07
Legend
yes sir. I think I need to accept my age and take mobility and stretching more seriously. I'm also needing to get more serious about my fishoil intake again. I ordered a foam roller off amazon yesterday because a few movements I learned in this xfit class have consistently seemed to help my back/glutes/IT band so I need to make that a part of my routine now. I'm serious about getting my squat back up over 300 so I need to do what it takes.
warmup
foam roller,
50lb weighted pullups (sets of 5)
rope climbs (6, legless and regular)
handstand holds
kettlebell work, and shuttle sprints
bench
95 x 15
135 x 8
155 x 5
205 x 9
wod
20 rounds for time
3 x dips
3 x burpees
3 x 115lb hang squat cleans
time; 16:00
warmup
foam roller,
50lb weighted pullups (sets of 5)
rope climbs (6, legless and regular)
handstand holds
kettlebell work, and shuttle sprints
bench
95 x 15
135 x 8
155 x 5
205 x 9
wod
20 rounds for time
3 x dips
3 x burpees
3 x 115lb hang squat cleans
time; 16:00
dapack
Well-known member
Takes me about 30 to 45 minutes on my lifts just to get to my working set with all the warm up I do. Usually do foam and lacrosse ball after deads/ squats but will loosen my hips up for them. Seems I spend more time warming up and preparing just for that one working set I do.
Dustin07
Legend
Saturday work.
mobility
about 30 minutes of banded stretching, warmup etc
wod
30min amrap
100 kb swings
100 double unders
100 95lb overhead squats
100 calorie row
100 20lb wallballs
partner wod.
so we broke everything up in sets of 10 or 20 and got through all of it once, plus through the 100 overhead squats again. so that's 100 x 95lb overhead squats each in that wod. 95lbs isn't that heavy, but 100 of them after the kettlebells, wallballs, and rowing was a good workout!!
my foam roller comes in today and I hope to be using it a lot. since I recently joined a new gym, I'm feeling really motivated to bust my butt and stay in good condition to rebuild my squats. these folks are really nice people and great athletes.
mobility
about 30 minutes of banded stretching, warmup etc
wod
30min amrap
100 kb swings
100 double unders
100 95lb overhead squats
100 calorie row
100 20lb wallballs
partner wod.
so we broke everything up in sets of 10 or 20 and got through all of it once, plus through the 100 overhead squats again. so that's 100 x 95lb overhead squats each in that wod. 95lbs isn't that heavy, but 100 of them after the kettlebells, wallballs, and rowing was a good workout!!
my foam roller comes in today and I hope to be using it a lot. since I recently joined a new gym, I'm feeling really motivated to bust my butt and stay in good condition to rebuild my squats. these folks are really nice people and great athletes.
Dustin07
Legend
so I've dropped into 7 or 8 different crossfit boxes now. in fact i'm going to try a new one tonight in Beaverton because I have to head to Portland and its the easiest way to get a workout in. in my experience crossfit 'classes' typically take on one of two experiences for me.
a. you're surrounded by a more casual group looking to be fit enough for summer gardening. the warm up is relaxed, but effective. there are foam rollers, bands, and usually partner stretches that hit unique areas of the shoulders, traps, legs, adductors, etc in a positive way. there will be skill work that is challenging but extremely focused (such as JUST a high hang snatch for 4 rep maxes, or a cycle of say 90 seconds of max rope climbs, 90 seconds of max rowing distance, 90 seconds of max pullups etc) followed by a wod. This is a good setup. its relaxing, but effective and more than anything what I gain is the mobility and stretching aspect.
b. competitive. it has everything the above has except i'm surrounded by athletes who want to compete at events. I gain the mobility, stretching, skill work, etc but I'm pushed to succeed. I feel the adrenaline pushing through me at the beginning of every lift, every wod, everything i do. the guys are uplifting and supportive throwing high fives and fist bumps, HOWEVER, they are working just as hard as you are to have the top weight, top time, etc. I love this setup too.
both are good in their ways. the only time it sucks is if you have a bad coach or a pissy one. lol
Dustin07
Legend
last night;
warmup
foam roller and partner stretches on shoulders, traps, and lats. really effective. awkward, but it really was good stuff.
dynamic warmups of high knees, butt kickers, core work, etc.
press
65lbs x 10
95lbs x 10
115lbs x 5
135lbs x 5
95lbs x 15
wod
4 rounds for time
10 x 95lb barbell lunges
12 x bar over burpees
200m run
time; 8:44
notes
so you can see here, the class format was great for me in terms of warmup and stretching. I needed that big time. the wod was good. i busted my ass and was soaked in sweat because I had a competitive environment to sprint through. but the strength training was lacking. so I'm going to start staying later. this is a 5:15PM session and at 6:30 they start an open gym format. I took advantage of it last night a little bit after the wod;
bar muscle ups
3 sets of 5
ring muscle ups
3 sets of 5
warmup
foam roller and partner stretches on shoulders, traps, and lats. really effective. awkward, but it really was good stuff.
dynamic warmups of high knees, butt kickers, core work, etc.
press
65lbs x 10
95lbs x 10
115lbs x 5
135lbs x 5
95lbs x 15
wod
4 rounds for time
10 x 95lb barbell lunges
12 x bar over burpees
200m run
time; 8:44
notes
so you can see here, the class format was great for me in terms of warmup and stretching. I needed that big time. the wod was good. i busted my ass and was soaked in sweat because I had a competitive environment to sprint through. but the strength training was lacking. so I'm going to start staying later. this is a 5:15PM session and at 6:30 they start an open gym format. I took advantage of it last night a little bit after the wod;
bar muscle ups
3 sets of 5
ring muscle ups
3 sets of 5
dapack
Well-known member
So weird I am this close to you now. I have family in Beaverton and the Portland area. We are about 40 miles south of Portland. One thing I hate is the traffic, definitely not use to it at all.
Dustin07
Legend
coming out of portland weds took a while to get over the Columbia river bridge but once I got through that it was clear sailing all the way home. that was about 4 1/2 hours total drive though from Beaverton to my boys baseball game that night.
Tuesday I did get a chance to drop in to a box down there.
tempo bench 3 second drop, pause, explosive lift.
95 x 10
135 x 5
185 x 3s x 6r
wod
4 rounds for time
15 x 95lb push press
15 x 95lb front squat
15 x 95lb dead lift
time; 10:30 ish
note
this week was my 6yr olds spring break (1st grade) so I took thurs/fri off to hang out with him. that means weds-Sunday = no gym time at all. my foam roller came in so I'm doing some mobility work but I'm hoping to squat heavy sunday night or monday.
Tuesday I did get a chance to drop in to a box down there.
tempo bench 3 second drop, pause, explosive lift.
95 x 10
135 x 5
185 x 3s x 6r
wod
4 rounds for time
15 x 95lb push press
15 x 95lb front squat
15 x 95lb dead lift
time; 10:30 ish
note
this week was my 6yr olds spring break (1st grade) so I took thurs/fri off to hang out with him. that means weds-Sunday = no gym time at all. my foam roller came in so I'm doing some mobility work but I'm hoping to squat heavy sunday night or monday.
Dustin07
Legend
we had a killer 4 day stint that ended with a Tacoma Rainier's baseball game yesterday. lots of fun.
I did get in a small session but I was too wiped to accomplish much. I just needed to move.
squats
95 x 10
135 x 5
165 x 5
195 x 5
225 x 5
235 x 2
press
95 x 10
115 x 5
135 x 5
hang squat cleans
135 x 5
155 x 5
175 x 5
thrusters
95 x 2s x 12r
db curls
3 sets
note
I could tell by my inability to do more than 12 thrusters how completely wiped out and tired i was.
however, i think the foam roller work is helping my back big time. I target the piriformis, the IT band, and the adductors.
note 2
weight last night was down to 175lbs. and that's after a day at the ball park with burgers and corndogs with my boy. i was floating around 183 so this is drastic. this week I am going to make my normal eating habits and lifting routine a priority again and try to recover my squats. since my training has been sporadic I've been very low carb and I think that's a cause of the weight loss.
I did get in a small session but I was too wiped to accomplish much. I just needed to move.
squats
95 x 10
135 x 5
165 x 5
195 x 5
225 x 5
235 x 2
press
95 x 10
115 x 5
135 x 5
hang squat cleans
135 x 5
155 x 5
175 x 5
thrusters
95 x 2s x 12r
db curls
3 sets
note
I could tell by my inability to do more than 12 thrusters how completely wiped out and tired i was.
however, i think the foam roller work is helping my back big time. I target the piriformis, the IT band, and the adductors.
note 2
weight last night was down to 175lbs. and that's after a day at the ball park with burgers and corndogs with my boy. i was floating around 183 so this is drastic. this week I am going to make my normal eating habits and lifting routine a priority again and try to recover my squats. since my training has been sporadic I've been very low carb and I think that's a cause of the weight loss.
Dustin07
Legend
we did. my boy is a little extrovert and i'm totally introverted so I have to remember to find ways to get him out socializing even though I'd be happy to spend an entire day not talking to another human being, lol.
dapack
Well-known member
You sound like me. Even my wife has to hit me every once in a while to make sure I am breathing. LOL
Dustin07
Legend
LOL!
yeah I can spend a saturday easily not uttering a word sometimes. Its not that I dislike people, just don't need the big social parties for energy. My little boy totally feeds off that though. He almost gets tired when he's alone too much, but when I take him out around other people his energy level goes through the roof.
yeah I can spend a saturday easily not uttering a word sometimes. Its not that I dislike people, just don't need the big social parties for energy. My little boy totally feeds off that though. He almost gets tired when he's alone too much, but when I take him out around other people his energy level goes through the roof.
Dustin07
Legend
warmup
foam roller
dynamic stuff. sprints, high knees, butt kickers, pushups etc
light good mornings
RDLs
135 x 10
185 x 10
deadlifts
225 x 5
275 x 5
335 x 3
365 x 4
wod
12 min cap
8 x 115lb squat cleans
8 x burpees
9 x toes to bar
total; 5 + 22 reps (almost 6 rounds)
note
the dynamic warm up i mentioned because I get a slight jarring in the back from high knees for some reason.
but other than that, no back issues with deads or cleans. so I think the jarring may be due to compression issues from my burst disk
and i think my lower lumbar/back pain that I WAS getting from squats is due to a tight piriformis, which I've been working on with the foam rollers. I squat without back pain when I use a foam roller first.
my life seems to be back under control a bit so i'm making strength training and better nutrition a big focus right now. If I can sleep well, eat well, and drink less then I think I can get my deads back up to over 400 for reps by end of may. that's only 40lbs in 4-5 weeks. maybe 275 is a reasonable goal for squats. that's about the same increase.
my eating has been fine, but I needed to cut back on drinking. the fact that i've lost 8lbs is weird to me.
foam roller
dynamic stuff. sprints, high knees, butt kickers, pushups etc
light good mornings
RDLs
135 x 10
185 x 10
deadlifts
225 x 5
275 x 5
335 x 3
365 x 4
wod
12 min cap
8 x 115lb squat cleans
8 x burpees
9 x toes to bar
total; 5 + 22 reps (almost 6 rounds)
note
the dynamic warm up i mentioned because I get a slight jarring in the back from high knees for some reason.
but other than that, no back issues with deads or cleans. so I think the jarring may be due to compression issues from my burst disk
and i think my lower lumbar/back pain that I WAS getting from squats is due to a tight piriformis, which I've been working on with the foam rollers. I squat without back pain when I use a foam roller first.
my life seems to be back under control a bit so i'm making strength training and better nutrition a big focus right now. If I can sleep well, eat well, and drink less then I think I can get my deads back up to over 400 for reps by end of may. that's only 40lbs in 4-5 weeks. maybe 275 is a reasonable goal for squats. that's about the same increase.
my eating has been fine, but I needed to cut back on drinking. the fact that i've lost 8lbs is weird to me.
Dustin07
Legend
warmup
banded stuff, shoulders, traps, lats. foam roller, etc.
press
95 x 10
115 x 5
135 x 3
140 x 6
wod
5 rounds of
15 kb swings
15 pullups
rest 2 minutes
4 rounds of
45seconds of dips
15 second rest
45 seconds of 115lb hang power clean
15 second rest
note
backs feeling pretty good, I think its the foam roller. strength seems to be coming back. 140 x 6 isn't bad. I think I had more in the tank too but stopped there. now a 1 rep max calculator puts 140 x 6 at 163lbs..... which is a far cry from my actual PR of 180 or 183. but i'm rebuilding. I've got my focus and schedule back.
banded stuff, shoulders, traps, lats. foam roller, etc.
press
95 x 10
115 x 5
135 x 3
140 x 6
wod
5 rounds of
15 kb swings
15 pullups
rest 2 minutes
4 rounds of
45seconds of dips
15 second rest
45 seconds of 115lb hang power clean
15 second rest
note
backs feeling pretty good, I think its the foam roller. strength seems to be coming back. 140 x 6 isn't bad. I think I had more in the tank too but stopped there. now a 1 rep max calculator puts 140 x 6 at 163lbs..... which is a far cry from my actual PR of 180 or 183. but i'm rebuilding. I've got my focus and schedule back.
Dustin07
Legend
squats
95 x 15
135 x 3s x 5r
155 x 10
185 x 5
205 x 5
225 x 1 gruelling rep
so I spent about an hour doing this. it was 30 minutes of stretching and foam roller and I rolled out between every set. but no matter what I did I couldn't get my back to loosen up. it was sore from middle of glute to just above the belt line. once I threw 225 on the bar that was just too much pain. I stopped there and drove to xfit, so I had about an hour rest
warm up
I spent about 45 minutes working with bands, foam roller, and a lacrosse ball on the tight spot. I still think its the piriformis. really digging the lacrosse ball into the glute I could find a "hot" spot, sit on it for a second, and feel the weirdest muscle releases 6-12" away somewhere else in the hamstring, glute, or lower back. it helped a LOT. still not 100% but it really helped.
squats 2nd attempt last night.
95 x 10
135 x 5
185 x 5
225 x 3
250 x 1
250 was painless. that felt good. man i've become high maintenance though.
wod
4 rounds:
27 unbroken wall balls
15 unbroken double kb snatch (35lbs per hand)
21 cal row
time; 19minutes ish
95 x 15
135 x 3s x 5r
155 x 10
185 x 5
205 x 5
225 x 1 gruelling rep
so I spent about an hour doing this. it was 30 minutes of stretching and foam roller and I rolled out between every set. but no matter what I did I couldn't get my back to loosen up. it was sore from middle of glute to just above the belt line. once I threw 225 on the bar that was just too much pain. I stopped there and drove to xfit, so I had about an hour rest
warm up
I spent about 45 minutes working with bands, foam roller, and a lacrosse ball on the tight spot. I still think its the piriformis. really digging the lacrosse ball into the glute I could find a "hot" spot, sit on it for a second, and feel the weirdest muscle releases 6-12" away somewhere else in the hamstring, glute, or lower back. it helped a LOT. still not 100% but it really helped.
squats 2nd attempt last night.
95 x 10
135 x 5
185 x 5
225 x 3
250 x 1
250 was painless. that felt good. man i've become high maintenance though.
wod
4 rounds:
27 unbroken wall balls
15 unbroken double kb snatch (35lbs per hand)
21 cal row
time; 19minutes ish
Balthazar
Active member
do you think your back pain is from sciatica? has it ever been spread farther than just your back? if you could figure it out or get a diagnosis then you might be able to get started on a more specific rehab program to get everything balanced out again.
your d lift is looking pretty nice and based on that, once you can sort everything out i imagine you're going to experience some ridiculous increases in your squat strength.
your d lift is looking pretty nice and based on that, once you can sort everything out i imagine you're going to experience some ridiculous increases in your squat strength.
Dustin07
Legend
deadlift has always been kinda my strong point. when I squatted 320, i deadlifted 450. I don't really think its the sciatica although its related. what I "think" the problem is, is a tight piriformis which pulls on the sciatica and gives you sciatica like symptoms. I think its call caused from a bed I need to replace. but the thing is with enough mobility work and loosening of the muscles, symptoms go away. that's why I think its the piriformis.
friday night
was super tired, but got a mix of cleans, push press, power snatch, and curls in. just tried to stay active. weight was down again to a whopping 173lbs. I've lost 10lbs this year?! blew my mind. my eating is so clean I don't even keep cheese in the house. but apparently its over clean. I need to get my weight back up. I always feel healthiest and strongest at 180-185. I get injuries under 180.
today
the xfit box had a wod at the local high school pool today. It was only a handful of us but we had a few swim coaches show up to really work on swimming form. I had no idea how badly I swim before this. my form sucks! we did that for about 1/2 hour, then applied it to a wod.
wod
15min amrap
100m swim
1 cone dive
5 push ups then;
tread water while partner does same lap
we got 3 rounds.
the cone dive was a dive to the bottom at the 12ft section to retrieve a construction cone. this whole situation was much harder than I expected. I've always swam a lot growing up but I didn't realize how bad of a swimmer I actually am!!
after that we played water polo for another 15 minutes. 15 more minutes of treading water. good workout day.
another new thing; that much swimming left my ankles and calves sore. never experienced that before!
Dustin07
Legend
deadlift has always been kinda my strong point. when I squatted 320, i deadlifted 450. I don't really think its the sciatica although its related. what I "think" the problem is, is a tight piriformis which pulls on the sciatica and gives you sciatica like symptoms. I think its call caused from a bed I need to replace. but the thing is with enough mobility work and loosening of the muscles, symptoms go away. that's why I think its the piriformis.
friday night
was super tired, but got a mix of cleans, push press, power snatch, and curls in. just tried to stay active. weight was down again to a whopping 173lbs. I've lost 10lbs this year?! blew my mind. my eating is so clean I don't even keep cheese in the house. but apparently its over clean. I need to get my weight back up. I always feel healthiest and strongest at 180-185. I get injuries under 180.
today
the xfit box had a wod at the local high school pool today. It was only a handful of us but we had a few swim coaches show up to really work on swimming form. I had no idea how badly I swim before this. my form sucks! we did that for about 1/2 hour, then applied it to a wod.
wod
15min amrap
100m swim
1 cone dive
5 push ups then;
tread water while partner does same lap
we got 3 rounds.
the cone dive was a dive to the bottom at the 12ft section to retrieve a construction cone. this whole situation was much harder than I expected. I've always swam a lot growing up but I didn't realize how bad of a swimmer I actually am!!
after that we played water polo for another 15 minutes. 15 more minutes of treading water. good workout day.
another new thing; that much swimming left my ankles and calves sore. never experienced that before!
Dustin07
Legend
I keep thinking I'm at the perfect point to start a real strength program and something gets in the way. definitely staying lean, that's not an issue. getting more sleep, and I think I have my work schedule figured out, except yesterday I got delayed by an hour so I had to skip squats.
bench
95 x 15
145 x 5
195 x 5
225 x 3
235 x 2
wod
20min amrap
300m run
100m farmers carry (2 x 70lb kettlebells)
50m walking lunges
6 rounds
ring muscle ups
3 sets of 5
notes
hoping to get back into a squatting routine tonight.
bench
95 x 15
145 x 5
195 x 5
225 x 3
235 x 2
wod
20min amrap
300m run
100m farmers carry (2 x 70lb kettlebells)
50m walking lunges
6 rounds
ring muscle ups
3 sets of 5
notes
hoping to get back into a squatting routine tonight.
Dustin07
Legend
well I hit them unproductively last night.
squats
95 x 15
115 x 10
135 x 5
165 x 5
195 x 5
205 x nope.
as soon as i squatted 1/3 I could feel the twinge in my back at 205. no issues lighter though.
deads
135 x 20
135 x 20
225 x 10
225 x 10
same thing. even at 225 I could feel it pulling
wod
8 min amrap
15 x 115lb Romanian deadlifts
12 x bar over burpees
9 x 115lb hang squat cleans
3 rounds + 10 DL.
notes
so a coach at the gym i'm at is working with me on the back. i'm probably going to go to PT. He tried this maneuver where he stuck his elbow directly into my glute. he calls it the ass pirate. we both could feel a knot though in my left glute. so a part of me is happy that I have a tight muscle, I feel like it gives me something to work with.
everything else is good. upper body is happy and healthy. energy level is decent. once I get this fixed i'm going to be on fire again.
squats
95 x 15
115 x 10
135 x 5
165 x 5
195 x 5
205 x nope.
as soon as i squatted 1/3 I could feel the twinge in my back at 205. no issues lighter though.
deads
135 x 20
135 x 20
225 x 10
225 x 10
same thing. even at 225 I could feel it pulling
wod
8 min amrap
15 x 115lb Romanian deadlifts
12 x bar over burpees
9 x 115lb hang squat cleans
3 rounds + 10 DL.
notes
so a coach at the gym i'm at is working with me on the back. i'm probably going to go to PT. He tried this maneuver where he stuck his elbow directly into my glute. he calls it the ass pirate. we both could feel a knot though in my left glute. so a part of me is happy that I have a tight muscle, I feel like it gives me something to work with.
everything else is good. upper body is happy and healthy. energy level is decent. once I get this fixed i'm going to be on fire again.
Dustin07
Legend
ok so one of the coaches is a PT. she did some work on me and decided I had a "left upslip" i she called it? I can't remember half the big words but basically it means I was walking taller on my left side, and was out of alignment. she fixed me on the floor there in the gym. she said watch it, maybe do it again next week and if it continues then we will work on rehab. although she gave me a number of new stretches to do as well. since that was after my workout i wont really know until tonight if i'm better. but I feel good!
squats - they were deloading, and I was injured.
95 x 10
135 x 5
165 x 3s x 5
bench
95 x 15
135 x 10
165 x 3s x 10
wod
6min amrap
2 x 165lb power clean
4 x bar over burpees
13 rounds
hang snatch
95 x 5
135 x 3s x 2
squats - they were deloading, and I was injured.
95 x 10
135 x 5
165 x 3s x 5
bench
95 x 15
135 x 10
165 x 3s x 10
wod
6min amrap
2 x 165lb power clean
4 x bar over burpees
13 rounds
hang snatch
95 x 5
135 x 3s x 2
Dustin07
Legend
deads - deload
135 x 15
225 x 5
275 x 5
225 x 5
135 x 5
really working on form with a coach working with me, running a PVC along my back, trying to straighten my t spine a bit and pull back my shoulder blades better
wod
12min amrap
50 wall balls
100 double unders
25 pushups
2 roudns + 9 wallballs.
note
new foam mattress arrived yesterday. I opened it up and let it air out for a few hours (although they suggest 48) and slept on it.
I woke up in exactly the same position I fell asleep in. its too early to tell but my back already feels a little better.
135 x 15
225 x 5
275 x 5
225 x 5
135 x 5
really working on form with a coach working with me, running a PVC along my back, trying to straighten my t spine a bit and pull back my shoulder blades better
wod
12min amrap
50 wall balls
100 double unders
25 pushups
2 roudns + 9 wallballs.
note
new foam mattress arrived yesterday. I opened it up and let it air out for a few hours (although they suggest 48) and slept on it.
I woke up in exactly the same position I fell asleep in. its too early to tell but my back already feels a little better.
Dustin07
Legend
squats
95 x 15
135 x 5
185 x 5
205 x 5
225 x 3s x 5r
note;
barely any pain. I think the foam topper and small alignment have nearly fixed my issues. 225 isn't my best of this year, and its 100lbs shy of my old PR, but its a 15 rep working session and i'm happy to be finally be back into working sets!!!!
dips
bw x 20
+25lbs x 15
+50lbs x 10r x 2s
hammer curls
3 sets then 3 drop sets
tri pull downs
3 sets of 15
ez bar curls
3 sets
tri push downs
2 sets of 20 (running out of time)
db curls
3 sets
weight- post workout
171.8lbs (no shoes).
note II:
so weight is crazy low. squats are low but at least they are back at a working set type weight kinda. my foam mattress topper has changed my life again for the better. life is good.
95 x 15
135 x 5
185 x 5
205 x 5
225 x 3s x 5r
note;
barely any pain. I think the foam topper and small alignment have nearly fixed my issues. 225 isn't my best of this year, and its 100lbs shy of my old PR, but its a 15 rep working session and i'm happy to be finally be back into working sets!!!!
dips
bw x 20
+25lbs x 15
+50lbs x 10r x 2s
hammer curls
3 sets then 3 drop sets
tri pull downs
3 sets of 15
ez bar curls
3 sets
tri push downs
2 sets of 20 (running out of time)
db curls
3 sets
weight- post workout
171.8lbs (no shoes).
note II:
so weight is crazy low. squats are low but at least they are back at a working set type weight kinda. my foam mattress topper has changed my life again for the better. life is good.
Dustin07
Legend
i think the foam topper has fixed everything for the most part, but I dont doubt the alignment helped a lot too. suddenly I feel like I can train again.
staying pretty lean, haven't lost the 6 pack. but its really confusing about the weight loss because I dont feel like i've lost any size in my arms, legs etc, but I also don't feel like i'm a whole lot leaner than I was at 180lbs lol.
staying pretty lean, haven't lost the 6 pack. but its really confusing about the weight loss because I dont feel like i've lost any size in my arms, legs etc, but I also don't feel like i'm a whole lot leaner than I was at 180lbs lol.
Dustin07
Legend
bench
95 x 15
135 x 10
165 x 10
195 x 5
225 x 2 (weak)
205 x 3s x 5r
well, that's to be expected with the weight loss.
push press
95 x 15
135 x 10
155 x 3s x 5r
decline standing cable flies
6 sets
standing reverse cable flies
3 sets
note
back is better. weight is down. going to work on getting more calories now that training is back underway.
may have a small comp coming up may 29. its super low key though.
i'm going to try to do some more pulling work to see if I can pull back the posture in my upper/t-spine area. just little things to improve posture doing deadlifts.
95 x 15
135 x 10
165 x 10
195 x 5
225 x 2 (weak)
205 x 3s x 5r
well, that's to be expected with the weight loss.
push press
95 x 15
135 x 10
155 x 3s x 5r
decline standing cable flies
6 sets
standing reverse cable flies
3 sets
note
back is better. weight is down. going to work on getting more calories now that training is back underway.
may have a small comp coming up may 29. its super low key though.
i'm going to try to do some more pulling work to see if I can pull back the posture in my upper/t-spine area. just little things to improve posture doing deadlifts.
dapack
Well-known member
Could be just the day or time of day when you weigh. I know my can fluctuate up to 6 to 8lbs through out the week.
Dustin07
Legend
that's a possibility.
I did a 30 min wod on Saturday. but it was so weird I won't bother logging it.
then yesterday I went in for squats and press but my back was pretty sore. I stopped at 210 x 2 so obviously I did not go up. I was really hoping for 230 x 3 x 5.
however, I was also pretty tired so we'll see.
I did a 30 min wod on Saturday. but it was so weird I won't bother logging it.
then yesterday I went in for squats and press but my back was pretty sore. I stopped at 210 x 2 so obviously I did not go up. I was really hoping for 230 x 3 x 5.
however, I was also pretty tired so we'll see.
Dustin07
Legend
squats
135 x 10
165 x 5
195 x 5
215 x 5
230 x 3
note
the downfall to this xfit 'class' i'm in now is that things are rushed. I did my squat session in about 25 minutes and normally would do it in about 45-60. hitting 230 for a few reps felt good. should have been 3x5 but i'm just happy to have made some progress.
wod
40 x calorie row
40 x pull ups
40 x front squats (95lbs)
40 x kb snatch
400m run
time; 15:00
note
all in all a good workout. decent conditioning, and i'm happy to be squatting a little more consistently on 'training' side of things. still 70lbs away from my peak training weight but its getting there and i'm happy.
135 x 10
165 x 5
195 x 5
215 x 5
230 x 3
note
the downfall to this xfit 'class' i'm in now is that things are rushed. I did my squat session in about 25 minutes and normally would do it in about 45-60. hitting 230 for a few reps felt good. should have been 3x5 but i'm just happy to have made some progress.
wod
40 x calorie row
40 x pull ups
40 x front squats (95lbs)
40 x kb snatch
400m run
time; 15:00
note
all in all a good workout. decent conditioning, and i'm happy to be squatting a little more consistently on 'training' side of things. still 70lbs away from my peak training weight but its getting there and i'm happy.
BeastFitness
Banned
Consistent squatting and your working weight will be back up in no time!