To Infinity.... and Beyond!

bench
95 x 20
135 x 10
185 x 5
220 x 1
230 x 7
245 x 5 (5th rep had a spot)
220 x 7

notes
so this was my first 245 x 5. i felt like he spotted me quite a bit but he claimed it was just a 1 finger help.
when I went in I was toying around with a high rep day, and that 230 x 7 was going to be more like 3 sets of 230 x 7 but I really wanted to hit my 245 x 5 so I just went for it.

I've been staying on top of my creatine but really lacking sleep this week. no more than about 5hrs any night this week. when I get my 8hrs consistently its easier to improve. i need to get back to that.
 
deadlift
135 x 10r x 2s
185 x 10
225 x 5
275 x 1
315 x 3
345 x 5

power cleans
135 x 10
155 x 5
185 x 5
200 x 5
155 x 10r x 2s

notes
the 345 was pretty grueling. not pretty.
 
345x5 dl!, is that an early xmas present?
 
bench
95 x 15
135 x 10
185 x 3
225 x 5
245 x 4
250 x 2
185 x 13

db curls
3 sets

tri extensions
3 sets

clean and push press
135 x 3s x 5r
155 x 5

hang power cleans
135 x 2 sets x 10

hang power snatch
65 x 10 (just a little shoulder mobility for fun)



dapack said:
Nice deads. How long has it been since you lifted like that? Seems like along time.
Click to expand...

I think I pulled 365 x 5 back in March, and I dont think I've pulled 'training' weight since. with 135 being my lowest painful max in June. It feels nice to be closing in on my old numbers again. I mean truly, 345 x 5 is only 60lbs away from 405 and my best there was 6 reps i think.

Balthazar said:
345x5 dl!, is that an early xmas present?
Click to expand...

thank you! felt good to have a decent pull again. I need to start lifting with a belt though asap. I lost my old one and haven't used one since May, but the numbers haven't really justified it anyways.
 
thanks man. i'm not sure now how i'm going to pull off a 250 x 5 by NYE but there's still time. maybe with sleep and food I can pull it off. I'm really close.
 
Warsheeper said:
don't forget to take a few days off before you attempt it and don't waste energy with to many warm ups
Click to expand...

I would approach it like this, warmup;
1 set 7 reps 135lbs
1 set 5 reps 175lbs
1 set 3 reps 195lbs
1 set 2 reps 220lbs
1 set 1 rep 240lbs
Would rest about 10 mins and then do your 250lbs for reps. I usually rest about 10 mins when I do max effort.
 
OK so I tried to take both of your advice last night. I benched last night to give me two off days before I bench again on Saturday and I tried to remember the warm up scheme you sent over.

warm up
15lb lateral db shoulder raises
15lb forward db shoulder raises
15lb db snatch
35lb db curls

so that's my shoulder and elbow warm up

bench
bar x 20 slow reps
95lbs x 10r x 2 sets
135lbs x 7
175lbs x 5
215lbs x 3
240lbs x 1
250lbs x 5 (5th rep was spotted a fair amount, 4 reps were clean and mine though)

weighted dips
bw x 15
+45lbs x 12
+90lbs x 10
+115lbs x 6

notes
so I'm pretty happy. if I can add 1 more clean rep on Saturday I hit my goal. I didn't have a lot of time so I intentionally just went heavy instead of adding too much volume. I wanted the strength training + recovery. post workout meal was lasagna. I need to get on the scale, abs are almost completely gone after 3 years of being around 10% BF, lol.
 
freaking planet fitness.

they bought out my little $9.99/month ghetto gym and the next day apparently removed all the bench presses. I walked into this morning hoping to sit down and chase my NYE goal and the benches are all gone. I asked whats up with that and they said they're removing them all and replacing with smith machine only. I said OK cancel my membership,.

so now I don't know. I'll try to hit 24hr today but my mojo is lacking.
 
damn, sorry to lose your gym like that, hope you can get one that fits you well and where you can go after your goals!
 
Dustin07 said:
freaking planet fitness.

they bought out my little $9.99/month ghetto gym and the next day apparently removed all the bench presses. I walked into this morning hoping to sit down and chase my NYE goal and the benches are all gone. I asked whats up with that and they said they're removing them all and replacing with smith machine only. I said OK cancel my membership,.

so now I don't know. I'll try to hit 24hr today but my mojo is lacking.
Click to expand...

That sucks. Best you canceled so you do set off the lunk alarm. LOL
 
dapack said:
That sucks. Best you canceled so you do set off the lunk alarm. LOL
Click to expand...

lol I dont even know to set off the lunk alarm since they are removing all the real powerlifting gear, lol.


I did end up making it down to 24hr on NYE before I buzzed down to seattle for the night>

bench
bar x 20
95 x 10r x 2s
135 x 7
185 x 5
225 x 3
240 x 1
250 x 5

so same story, I hit 5, but the 5th rep I think was spotted pretty heavily

deads
135 x 15
185 x 10
225 x 10
275 x 5
315 x 10

notes
weight was 180, heaviest its been basically since I hurt my back. bench press is basically in PR territory and even though deads aren't GREAT, they are good enough to keep me working hard. all I need to really recoup is squats and i'm back to life.
 
Warsheeper said:
damn, sorry to lose your gym like that, hope you can get one that fits you well and where you can go after your goals!
Click to expand...

i actually had 3 gym memberships so its OK to lose one. I picked this one up cause its close to where I live and only $9.99/month. to be honest though, I'm getting to a point where I wish i had my own gym.
 
warm up
rowing, burpees, muscle ups, kettlebell armbars


front squats
95 x 10
135 x 5
185 x 5

hang squat cleans
185 x 3

wod
21 x 95lb hang squat cleans
15 x box jumps
21 x 95lb front squats
15 x box jumps
21 x 95lbs back squats
rest 3 minutes
2 rounds
time: about 18minutes

notes
squats felt really good. front squats just dont seem to both my back like back squats do. maybe that's the way to go for a while. time to put a belt on though. those hang squat cleans at 185 were a ton of fun. finally feels like the barbell has a little weight on it again. time to lean up.
 
bench
bar x 20
95 x 10r x 2s
135 x 7
195 x 5
220 x 3
240 x 3 x 3

power clean and push press
95 x 10
135 x 10
155 x 5
175 x 5

push press
175 x 5r x 3s
155 x 10r x 2s
135 x 10r x 3s

notes
not too worried that the numbers dropped a little. I was running off no sleep and no carbs.
 
last night:

back squats
bar x 10
95 x 10
135 x 10
155 x 5
175 x 5
185 x 1
195 x 1
205 x 1
225 x 1
185 x 5

front squats
155 x 2s x 5r

sumos
135 x 10
225 x 5
275 x 5
315 x 5

deads
315 x 5

wod
EMOTM
24 back extensions
20 x 135lb romanian deadlifts
20 x V ups
24 x situps
3 rounds
 
so last night I was flipping through my phone and stumbled across a pic from about two summers ago when I was floating at a very low single digit bf%. I am nowhere near that lean anymore... i was freaking shredded. so it motivated me to find ways to get more time in the gym and clean up my nutrition again. got a short morning workout in.

treadmill
5 minute incline warmup
1 mile sprint
5 minute cool down

cleans
95lbs x 10r
135lbs x 5r

wod
EMOTM
5 x 155lb power cleans
5 x burpees
10 minutes
 
Friday night:

weird chest circuit
10 x 115lb wide grip bench
10 x 115lb regiular grip bench
10 x 115lb narrow grip bench
5 chin ups
10 x 70lb bent over kb row (per arm)
25 x pushups
rest 2 min, 3 total rounds

wod
15min amrap with partner
30 wall balls 20lb
20 burpees
10 115lb thrusters
5 rounds
 
Saturday, checked out a new box with oly platforms. I kinda like it. we were rushed to get in and out though.

bench
95 x 15
135 x 10
195 x 5
225 x 5r x 3s

hang cleans
95 x 5
135 x 5
155 x 5

squat snatch
95 x 5
135 x 5

hang squat snatch
145 x 3

notes
so no, that's not a heavy snatch by any means, but that's the first time i've really snatched in a long time so it felt fun to get under the bar.
 
it must be nice to live in an area with so many options. i live in a more sparsely populated area that seems to be pretty limited towards the type of training i do and training specific equipment i would like to use.
 
well the gym scene has blown up in the last 5 years because of crossfit. first a lot of crossfit gyms popped up. then a bunch of "anti" crossfit gyms. I dont really care if people like crossfit or not because in my area the one major major thing that crossfit has done is created a new sport (competitions seem to be found weekly now) and there are now a ton of olympic lifting gyms poppping up. so even if people hate crossfit at least we have bumper plates everywhere! even my 24hr fitness has a huge squat rack with bumpers now.

this morning I knocked out a little before work cardio.

treadmill
incline warmup
1 mile run
1/4 mile sprints
cool down
time: 40 minutes.
 
front squats
95 x 10
135 x 5
155 x 3
185 x 5 singles, all with 5 second pause at the bottom

wod
6min cap for 3 rounds of:
15 x 95lb clean and jerk
20 x situps

rest 1 min then 6 min cap for
29 x 95lb back squats
30 x 10ft lateral cone drill

rest 1 minute, then 6 min cap for:
50 x 53lb russian kb swings
40 x air squats
30 x 95lb RDL's
20 x 53lb kb snatch (10 each arm)

fun little wod. the squats I wanted to go heavier but stayed at 185 since the pause was long.
 
Warsheeper said:
how do you like the paused front squats?
did you sit loosely in the hole or actively holding tension?
Click to expand...

no, I held tight. I work really hard to not let the lumbar relax on pause squats. I made that mistake once before years ago and my back ached for a week.

generally speaking, I think pause squats are cool. I didn't like them last night, in this format. But I did them to be a team player and work with the guys. In the past I would do pause squats for only a 3 second pause and I'd do sets of 5. These were singles with a longer 5+ second pause. Right now, I dont honestly think pause squats make sense for me since I'm still rebuilding after a 1 year (yes full year !) back injury delay.
 
5 sec is a lifetime with a decent amount of weight
 
Morning:

cardio
20 minutes treadmill. mostly incline, with a 1 mile run.

snatch
nope...back was cold and tight. tried like 6 reps and called it.

PM workout:

bench
bar x 20
95 x 10
95 x 10
135 x 10
175 x 5
205 x 5
230 x 3s x 5r

Balthazar said:
5 sec is a lifetime with a decent amount of weight
Click to expand...

it was definitely enough for me!
 
so last weds I pulled a muscle in my neck so bad that I didn't even go to work on Thursday. I'm better now though.

front squats
bar x 10
95 x 10
125 x 10
155 x 5
185 x 3
205 x 5 singles with 2 second pauses

wod
2 rounds of:
10 x 135lb clean and jerk
15 x 135lb front squats
15 x toes to bar
20 x 135lb deadlift
15 x pushups
25 x calorie row

notes
I'm really really happy to be squatting over 200 again without back pain. my front squat is outgrowing my back squat now because of those back issues in 2016. but 2017 seems to be a new year.
 
buddy of mine hurt his hips/lower back squatting 150kg over a year ago, then he did only fronts, now he has a 150kg front squat and can hit 170-180kg on the backsquat everyday
so think of it positively, getting amazing quads and upper back strenght + better movement pattern :D
 
I'm pumped! I mean even when I was squatting over 300 I could only ever front squat like 245, and last night with my bad back I was hitting 205 again so I feel like things are definitely going up this year!
 
last night's programming was one of those weird ones I can't get behind for xfit. great for people just coming off the couch, but feels pointless for athletes. I do enjoy the class atmosphere though because I drove from Tacoma to Canada, back to Tacoma and logged about 350 miles before getting to the gym. If i didn't have a group of friends to lift with I might not have made it at all, so there's that.

warm up
aerodyne bike

"wod"
8 min cap for:
20 back extensions
15 box jump up and overs
3 rounds

then 8 min cap for
10 x ring rows with 3 second declines
3 x 53lb dips with 5-10 second pause at the bottom
3 rounds
(the slow long ring rows actually did hit the biceps)

then 8 min cap for
30 / 20 / 10 reps of
db bench (started with 40lb dbs but went to 55 cause it was too light)
21 / 15 / 9 reps of
barbell bent over row (started at 95lbs, but went to 135lbs cause it was too light)

then ended with 30 turkish get ups at 35lbs.
and a few sets of 5 bar muscle ups.


so over all, i did get sweaty, but it felt like a rest day.
 
back squats
bar x 10
95 x 10
135 x 5
165 x 5
195 x 5
205 x 5
225 x 5
250 x 1

overhead squats
135 x 5
95 x 10r x 2s

hang snatch
95 x 10

notes
zero back pain on the 225 x 5. I think that's my best 5 rep in almost a year. 250 was a challenge with a SLIGHT back twinge, but not bad at all. I'm thinking friday I'll shoot for heavy front squats and go back and forth to keep things more balanced.
 
really helps if you try to stand up pushing your knees and hips forward instead of back on the squats, maybe less weight short term, but more quad developement and more back friendly in the long run
 
honestly the squats felt so good I want to squat again tonight! But I need to bench. after hitting my big milestones in December I've been falling off on my bench work lately.
 
its getting better i think!

warm up
bench
bar x 20
95 x 10
95 x 10

lateral raises x 20 reps
forward raises x 20 reps
db curls x 30 reps

bench with pause at bottom
175 x 1
195 x 1
215 x 1

bench
235 x 3s x 5r
250 x 1
260 x 1

deads
135 x 20
185 x 5
235 x 1
285 x 1
315 x 1
345 x 5
 
finally kind of any oly play day.

every minute on the minute
power clean + 2 x split jerk
135 x 1
165 x 1
185 x 3
195 x 1
205 x 1
215 x 1
220 x 2

these felt great. I haven't cleaned or put 220 over head in a long long long time. I felt like I could run sets of 5 on the jerks.

wod
5 rounds of;
15 x 75lb power snatch
30 x double unders
25 calorie row

notes
everything felt great. the wod was 15 minutes long and I honestly wished it was twice as long. the EMOTM i wish was twice as long too. my energy level was bizarrely high tonight and my strength and back were on point.
 
dapack said:
Your deads are doing really well. What is your bench PR?
Click to expand...

thanks! I'm optimistic about the direction things are going... current PR is 275 but I think I could hit 280-285. I'm going to try to stick this current routine till I can go for 290-300.

bench
bar x 20
105 x 10r x 2s
145 x 10
185 x 7
215 x 3
230 x 1
240 x 3s x 5r
255 x 1
265 x 1

note
so i've been upping my 3x5 5lbs each session, and adding 2 heavy singles by 5lbs each session as well.

strict oh press
95 x 10
115 x 7
135 x 5
145 x 5

push press
185 x 3 sets of 5

hang power clean + press (some strict, some push press)
135 x 3 sets of 10 fast sets

notes
weight was 181 post workout. short term goal is 185lbs and I have my food zero'd in at about 2800-3k calories which seems on the low side, so i'm going to give this a try for a week and see what happens.

it feels so good to be able to move real weight again finally. i have to take a moment just to be grateful for zero back pain today with my lifts. the body finally felt like it was doing what it was supposed to do.
 
morning session:
treadmill warm up
10 minutes

front squats
bar x 20
95 x 10
95 x 10
95 x 10
115 x 10
135 x 10
155 x 5
175 x 5
185 x 5
135 x 10

notes
protein shake and pre workout when I first woke up.
eggs and oatmeal post lift.

its going to be hard to eat this much food. i have a lot to go lol.
 
i feel you, i'm on a slow cut right now and supposed to eat around 2800kcal, usually no problem but i try to get the food in realatively clean so i'm satiated but right now i'm around 2000 and feel miserable lol
 
I'm eating what is essentially my fourth meal of the day at 2pm while i'm reading your post lol.

wakeup - protein shake
breakfast - (post workout) eggs and oatmeal

snack almonds and apples

lunch- 10oz of fish and a ton of rice

snack- chicken and rice (now)

snack - apple pre-workout

then for dinner it will likely be more chicken and rice! i might mix it up with some steak though.

cutting is usually easier for me cause I can just add veggies and feel full. but fitting in so much food is not leaving a lot of room for veggies....
 
PM Session

warm up
16 partial kb swings
16 russian swings
16 american swings
1 minute goblet pause (35lb kb)
16 half turkish get ups
16 windmills with kb

front squats
bar x 10
95 x 10
135 x 10
165 x 7
195 x 3
215 x 3 singles
205 x 2 singles
185 x 1

wod
EMOTM (every 90 seconds)
10 x 135lb clean and jerks + 1 burpee
9 x 135lb clean and jerks + 2 burpees
8 x 135lb clean and jerks + 3 burpees
7 x 135lb clean and jerks + 4 burpees
6 x 135lb clean and jerks + 5 burpees
5 x 135lb clean and jerks + 6 burpees
4 x 135lb clean and jerks + 7 burpees
3 x 145lb clean and jerks + 8 burpees
2 x 145lb clean and jerks + 9 burpees
1 x 145lb clean and jerks + 10 burpees

notes
everything felt good tonight.
 
bench
bar x 20
95 x 10

lateral raises x 10
forward raises x 10

95 x 10
135 x 10
185 x 1
205 x 1
225 x 1
235 x 1
245 x 3s x 5r

notes
that break in the middle is the way I always warm up except I skipped a set of 15-20 db curls today. I usually throw them in for the elbows. all three sets were unspotted with solid form. I really feel like this was basically a PR day for me. I've hit 245 x 5 before, but never 3 sets of 5 and never so clean. I had to miss my heavy singles (would have been 1 x 260 and 1 x 270 today) because I just didn't have time to fit it in.

wod
1 minute of work / 30 seconds rest. 28 min cap to accomplish:

21 x 95lb thrusters
21 x pull ups
15 x 95lb thrusters
15 x pull ups
9 x 95lb thrusters
9 x pull ups
400m run
50 x 20lb wall balls
50 x toes to bar
50 x air squats
50 x 25lb weighted situps
50 x back extensions
time: about 25minutes I think.


notes
abs are fading. calories are up to about 2800 per day roughly 300carbs, 260protein, the rest fat. its clean clean clean. tomorrow I'll 'burn' a bit and decrease carbs for one day since I won't be lifting. its so hard to know how to balance lean bodyfat vs getting stronger. I am clearly getting much stronger on a higher calorie plan.... duh.
 
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