Yomo
Active member
somewhat confused by your wording...you can't get it as tight as you want, yet your ideal setting is in between holes? This reads as if you should at least be able to get it to a point where it is too tight.
To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
somewhat confused by your wording...you can't get it as tight as you want, yet your ideal setting is in between holes? This reads as if you should at least be able to get it to a point where it is too tight.
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 7
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1 (only small twinge of pain)
280 x 1 (about a half rep... some pain)
280 x 3 (first rep hurt, next two were fine, all three were good quality legal reps)
290 x 1/2 (couldn't hit depth, back was done for the day)
225 x 6
135 x 10
front squats
135 x 10
notes
so this adds another consecutive week of adding 5lbs to my training weight. really happy with my squat progress. used my new inzer buckle style belt last night for the first time, I love it.
Current sups are just a preworkout (noxplode. haven't taken it in years so thought I'd try it again), arganine, and creatine (5-12g / day). other than that not much.
I was able to break this one in and it gave me the extra 1/2" or so reach I needed to reach the next hold. I've leaned up a lot again, sitting at 178 so I'm not sure that i'll ever need the belt to be any tighter than this. But i was thinking i may need to drill a hold inbetween holes before I got the belt to stretch some.
I wasn't able to get it notched down to hole 6, but hole 5 was not quite tight enough.... does that make sense?
I put a lot of effort into breaking the belt in yesterday though, rolling it and breaking down the leather some and I was able to reach that hole 6 for a nice tight fit. it did me really well in my squats last night. Got the thing pretty damn tight. enough that I had a ring all the way around my torso when I got into the shower lol. but this new belt is so comfortable. I've had leather belts that just HURT bad and left bad bruises.
bar x 10
95 x 10
135 x 7
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1 (only small twinge of pain)
280 x 1 (about a half rep... some pain)
280 x 3 (first rep hurt, next two were fine, all three were good quality legal reps)
290 x 1/2 (couldn't hit depth, back was done for the day)
225 x 6
135 x 10
front squats
135 x 10
notes
so this adds another consecutive week of adding 5lbs to my training weight. really happy with my squat progress. used my new inzer buckle style belt last night for the first time, I love it.
Current sups are just a preworkout (noxplode. haven't taken it in years so thought I'd try it again), arganine, and creatine (5-12g / day). other than that not much.
I was able to break this one in and it gave me the extra 1/2" or so reach I needed to reach the next hold. I've leaned up a lot again, sitting at 178 so I'm not sure that i'll ever need the belt to be any tighter than this. But i was thinking i may need to drill a hold inbetween holes before I got the belt to stretch some.
I wasn't able to get it notched down to hole 6, but hole 5 was not quite tight enough.... does that make sense?
I put a lot of effort into breaking the belt in yesterday though, rolling it and breaking down the leather some and I was able to reach that hole 6 for a nice tight fit. it did me really well in my squats last night. Got the thing pretty damn tight. enough that I had a ring all the way around my torso when I got into the shower lol. but this new belt is so comfortable. I've had leather belts that just HURT bad and left bad bruises.
Yomo
Active member
gotcha, so punching a smaller hole wouldn't resolve the issue.....I've never seen/heard anyone advise punching one in between existing holes...I'd imagine the integrity of the belt would become somewhat compromised at that point over time...
..I've had my Inzer Lever going on 2 years and still bruise...I can honestly say I've become oblivious to the pain, as cheesy as that may sound.
Dustin07
Legend
yeah I didn't want to pop a hole inbetween holes for that exact reason, I was afraid it wouldn't hold up possibly. but just breaking the belt in a little more got it where I needed it.
so years ago I used a double buckle leather belt that just hurt like a mofo. it felt like the buckle was poking through my gut. But this new inzer is great. I'm not noticing the pain at all even though it left a huge mark lol. it's a good belt.
Dustin07
Legend
deads
95 x 10
135 x 10
185 x 5
225 x 5
245 x 5
265 x 5
285 x 3
225 x 10
db curls
4 sets
hammer curls
4 sets + drop sets
ez bar curls
3 drop sets
notes
I'm not sure if my back was just wrecked from squats this week, or if the new belt is too wide for me to deadlift well, or if I just suck at deadlifting or if its' a combination of all three but I just could not get into a correct pulling position without pain today and I really felt like even 285 was sorta dangerous to lift cause I knew my back wasn't maintaining position.
I'm choosing not to stress over the fact that 450lbs has turned into 285lbs lol. But I am going to address my deads the same way I did squats. Next week I'll come back to them, use a thinner belt, start lower and do 3x5 and work on linear progression again.
I kind of feel like deadlifts for me are like the olympic lifts and they need practice just as much as they do strength training. I haven't been practicing my deads at all. so may be a few weeks of better consistency there will bring them back.
I had been laying off of them to focus on getting my squats up and preserving the back basically.
95 x 10
135 x 10
185 x 5
225 x 5
245 x 5
265 x 5
285 x 3
225 x 10
db curls
4 sets
hammer curls
4 sets + drop sets
ez bar curls
3 drop sets
notes
I'm not sure if my back was just wrecked from squats this week, or if the new belt is too wide for me to deadlift well, or if I just suck at deadlifting or if its' a combination of all three but I just could not get into a correct pulling position without pain today and I really felt like even 285 was sorta dangerous to lift cause I knew my back wasn't maintaining position.
I'm choosing not to stress over the fact that 450lbs has turned into 285lbs lol. But I am going to address my deads the same way I did squats. Next week I'll come back to them, use a thinner belt, start lower and do 3x5 and work on linear progression again.
I kind of feel like deadlifts for me are like the olympic lifts and they need practice just as much as they do strength training. I haven't been practicing my deads at all. so may be a few weeks of better consistency there will bring them back.
I had been laying off of them to focus on getting my squats up and preserving the back basically.
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 7
175 x 5 (felt like a feather)
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1 (little bit of a grind)
285 x 1 (hurt)
285 x 1 (hurt again but was better)
285 x 3 (awesome set)
wod
row 500m while partner does hang power cleans
then do hang power cleans while my partner rowed 350m
we did that for 5 rounds and in the end I had 91 x 135lb hang power cleans and 2500m rowed.
She (girlfriend) had 150 hang power cleans at 65lbs and 1750m rowed but for a 20min conditioning workout it was awesome
notes
that triple on squats.. something just clicked right. I think I got my butt back further, my chest a little lower (I low bar). The form really seemed to click just right because the pain was much lower, and after my second rep I seriously considered going for a 5. My glutes and hammies felt WAY more engaged and stronger. 285 for 3 felt easier than 225 for a single and I think its cause I am FINALLY getting my form dialed. or closer.
bar x 10
95 x 10
135 x 7
175 x 5 (felt like a feather)
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1 (little bit of a grind)
285 x 1 (hurt)
285 x 1 (hurt again but was better)
285 x 3 (awesome set)
wod
row 500m while partner does hang power cleans
then do hang power cleans while my partner rowed 350m
we did that for 5 rounds and in the end I had 91 x 135lb hang power cleans and 2500m rowed.
She (girlfriend) had 150 hang power cleans at 65lbs and 1750m rowed but for a 20min conditioning workout it was awesome
notes
that triple on squats.. something just clicked right. I think I got my butt back further, my chest a little lower (I low bar). The form really seemed to click just right because the pain was much lower, and after my second rep I seriously considered going for a 5. My glutes and hammies felt WAY more engaged and stronger. 285 for 3 felt easier than 225 for a single and I think its cause I am FINALLY getting my form dialed. or closer.
Dustin07
Legend
bench
bar x 20
95 x 15
135 x 10
175 x 7
205 x 5
225 x 3
245 x 3
notes
just super pinched for time. need to give this another go.
thanks!
bar x 20
95 x 15
135 x 10
175 x 7
205 x 5
225 x 3
245 x 3
notes
just super pinched for time. need to give this another go.
thanks!
Dustin07
Legend
morning cardio
stairs - 10 minutes
running - 20 minutes
db curls
3 sets
hammer curls
3 sets
bb curl 21's
2 sets
notes
just wanted to throw in some arms work after morning cardio session
evening session
shoulder mobility
lateral raises,
forward raises
db curls
bench
bar x 20
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
245 x 1
250 x 3
185 x 12
circuit
4 rounds of:
10 x 70lb db bench press
10 x 25lb weighted dips
10 x cable flies
10 x ez bar bicep curls
stairs - 10 minutes
running - 20 minutes
db curls
3 sets
hammer curls
3 sets
bb curl 21's
2 sets
notes
just wanted to throw in some arms work after morning cardio session
evening session
shoulder mobility
lateral raises,
forward raises
db curls
bench
bar x 20
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
245 x 1
250 x 3
185 x 12
circuit
4 rounds of:
10 x 70lb db bench press
10 x 25lb weighted dips
10 x cable flies
10 x ez bar bicep curls
Dustin07
Legend
Sunday 11/5/17
front squats
bar x 10
95 x 10
135 x 7
155 x 5
175 x 1
wod
tabata style
wall balls
burpees
kb snatch
air squats
notes
so saturday night after a very hard core week of extremely clean eating, I planned a hell of a cheat night. massive pizza and beer at the bowling alley. Bowling was a blast with the kids, and I did eat more pizza that night than in the past year combined...but woke up sunday sicker than a dog and couldn't a THING sunday. I dont know if its food poisoning, or my body rejecting the greasy pizza after eating clean for so long, or what. but here it is monday and i'm going to probably take a rest day cause I'm running off zero calories basically and feeling weak. I slept for over 20hrs sunday after the gym in the morning. it was crazy.
front squats
bar x 10
95 x 10
135 x 7
155 x 5
175 x 1
wod
tabata style
wall balls
burpees
kb snatch
air squats
notes
so saturday night after a very hard core week of extremely clean eating, I planned a hell of a cheat night. massive pizza and beer at the bowling alley. Bowling was a blast with the kids, and I did eat more pizza that night than in the past year combined...but woke up sunday sicker than a dog and couldn't a THING sunday. I dont know if its food poisoning, or my body rejecting the greasy pizza after eating clean for so long, or what. but here it is monday and i'm going to probably take a rest day cause I'm running off zero calories basically and feeling weak. I slept for over 20hrs sunday after the gym in the morning. it was crazy.
Dustin07
Legend
Friday 11/10/17
squats
bar x 10
95 x 10
135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
280 x 1
290 x 1
300 x 1
300 x 1
notes
I sat in the parking lot in my car having to motivate myself to go in. Last week was a bad gym week for me, I was sick, worked long hours, and just really run down. I opted to go in anyways and see if I'd wake up while squatting. Well... I hit the biggest milestone of my life. The first time I hit 300lbs was a major moment for me. I was at a time in life where i was doing way too much volume to recover and breaking through 290-300 I could swear took me months. Then when I hit 300, I hit 320 almost immediately. Thereafter, life quickly fell apart, my back injury took hold and I never progressed past that.
I haven't squatted 300 since Oct of 2015. So this is a 25 1/2 month PR. Invalid Link Removed
this session I had mild back pain through warm ups. almost zero pain at 290-300. The 300lb reps were legal depth, although grinders on the way back up. still, I feel like its the best form I've ever had on squats. things seem to be moving in a positive direction. Now, if I can fix my deadlifts and regain my bench I'll really be rocking and rolling.
squats
bar x 10
95 x 10
135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
280 x 1
290 x 1
300 x 1
300 x 1
notes
I sat in the parking lot in my car having to motivate myself to go in. Last week was a bad gym week for me, I was sick, worked long hours, and just really run down. I opted to go in anyways and see if I'd wake up while squatting. Well... I hit the biggest milestone of my life. The first time I hit 300lbs was a major moment for me. I was at a time in life where i was doing way too much volume to recover and breaking through 290-300 I could swear took me months. Then when I hit 300, I hit 320 almost immediately. Thereafter, life quickly fell apart, my back injury took hold and I never progressed past that.
I haven't squatted 300 since Oct of 2015. So this is a 25 1/2 month PR. Invalid Link Removed
this session I had mild back pain through warm ups. almost zero pain at 290-300. The 300lb reps were legal depth, although grinders on the way back up. still, I feel like its the best form I've ever had on squats. things seem to be moving in a positive direction. Now, if I can fix my deadlifts and regain my bench I'll really be rocking and rolling.
Dustin07
Legend
thanks man, things are starting to really look up. I'm cautiously optimistic that my back issues are about 50% tight piriformis (which I can address when it gets knotted) and 50% neurological (overactive pain receptors) which I can mind-over-matter work through nearly all of the time.
deads
135 x 10
185 x 1
225 x 1
265 x 1
295 x 1
315 x 5 + 2 RDL's on the fifth rep cause it felt so good
then 3 rounds:
10 x 225lb deadlift
10 x chin ups
then:
db curls
3 x 12
back extensions
bw x 15
+25lbs 3 x 12
bb curls
3 x 12
t rows
3 x 12
notes
that was all i had time for. wanted a hard bicep and back workout but kinda blew out my time and energy on the extra deads. still, zero pain on the 315 and 225lb deads. like 99% pain free. I think I'm also slowly correcting my form due to my girlfriend noticing that while I was getting my back set nicely, chest up, I was raising my head a lot and cramming my neck without realizing it. little tweaks are making big gains.
deads
135 x 10
185 x 1
225 x 1
265 x 1
295 x 1
315 x 5 + 2 RDL's on the fifth rep cause it felt so good
then 3 rounds:
10 x 225lb deadlift
10 x chin ups
then:
db curls
3 x 12
back extensions
bw x 15
+25lbs 3 x 12
bb curls
3 x 12
t rows
3 x 12
notes
that was all i had time for. wanted a hard bicep and back workout but kinda blew out my time and energy on the extra deads. still, zero pain on the 315 and 225lb deads. like 99% pain free. I think I'm also slowly correcting my form due to my girlfriend noticing that while I was getting my back set nicely, chest up, I was raising my head a lot and cramming my neck without realizing it. little tweaks are making big gains.
Dustin07
Legend
yeah the ball (I use a lacrosse ball but same idea) and foam roller. What I have had to do some nights is the below stretch inbetween every single set of squats over about 225lbs. However lately, as I push through to heavier weights, I've needed it less. It's sorta weird that the more I just push through, the less pain I have to push through.
So from a gear perspective. I'm squatting with that 4" Inzer and love it. but it's way too big for deads. So I still use my velcro belt for that. I need to get like a 2.5 or 3" belt specifically for deads I think as they start to rebound.
I'm cautiously optimistic that I'm on the road back to a 450lb+ deadlift again. Finally.
Invalid Link Removed
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
280 x 1
290 x 2
290 x 1
back extensions
bw x 20
+25lbs x 12
+45lbs x 12
+45lbs x 12
notes
slept in a different bed this weekend and all day monday I could tell the glute/lower back was hurting. just stepping wrong hurt. So I wasn't sure how squats would go. After my squats + back extensions my back feels amazing. I think the only reason I didn't get more than 2 reps was maybe cause I was underfed.
bar x 10
95 x 10
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
280 x 1
290 x 2
290 x 1
back extensions
bw x 20
+25lbs x 12
+45lbs x 12
+45lbs x 12
notes
slept in a different bed this weekend and all day monday I could tell the glute/lower back was hurting. just stepping wrong hurt. So I wasn't sure how squats would go. After my squats + back extensions my back feels amazing. I think the only reason I didn't get more than 2 reps was maybe cause I was underfed.
Dustin07
Legend
deads
135 x 10
185 x 5
225 x 1
255 x 1
275 x 1
295 x 1
315 x 1
325 x 10
bench
135 x 10
155 x 7
175 x 5
195 x 1
215 x 1
235 x 1
250 x 4
235 x 5
wod
EMOTM - 12 min
3 x 155lb push press
max x burpees
(ended with 70+ burpees)
rest 5 minutes
wod 2
Death by Hang Power cleans
@ 135lbs
EMOTM add 1 rep.
1 @ 135lbs
2 @ 135lbs
3 @ 135lbs
and so on.
Made it through 12 full rounds + 6 reps.
then came back and did round 16 complete as well as my girlfriend was still going strong. She made 16 full unbroken rounds.
notes
Deadlift goal was 325 x 5 but as soon as I started moving it felt so good I opted to go 325 x 10. I think I could have done 15-20 to be honest.
I used a Best Belts 3" belt for the deads, which made all the difference vs my 4" squat belt.
Minimal back pain, if any.
I'm not 100% sure what it is. But I do feel like any posterior work, if I can work through the pain when it is there, seems to leave my back feeling stronger and better rather than sore and weak. I feel like I'm closing in on the summer of 2015 when everything was looking up. progress is feeling really good lately.
135 x 10
185 x 5
225 x 1
255 x 1
275 x 1
295 x 1
315 x 1
325 x 10
bench
135 x 10
155 x 7
175 x 5
195 x 1
215 x 1
235 x 1
250 x 4
235 x 5
wod
EMOTM - 12 min
3 x 155lb push press
max x burpees
(ended with 70+ burpees)
rest 5 minutes
wod 2
Death by Hang Power cleans
@ 135lbs
EMOTM add 1 rep.
1 @ 135lbs
2 @ 135lbs
3 @ 135lbs
and so on.
Made it through 12 full rounds + 6 reps.
then came back and did round 16 complete as well as my girlfriend was still going strong. She made 16 full unbroken rounds.
notes
Deadlift goal was 325 x 5 but as soon as I started moving it felt so good I opted to go 325 x 10. I think I could have done 15-20 to be honest.
I used a Best Belts 3" belt for the deads, which made all the difference vs my 4" squat belt.
Minimal back pain, if any.
I'm not 100% sure what it is. But I do feel like any posterior work, if I can work through the pain when it is there, seems to leave my back feeling stronger and better rather than sore and weak. I feel like I'm closing in on the summer of 2015 when everything was looking up. progress is feeling really good lately.
Dustin07
Legend
thanksgiving morning workout:
1 sled push (like 125lbs, it was light).
45 x kb swings
90 x burpees
250m row
45 x pushups
90 x mountain climbers
250m row
45 x weighted walking lunges
90 x situps
250m row
45 x wallballs (about 1/2 with 30lb ball, 1/2 with 20lb ball)
90 x russian twists
250m row
1 x sled push
time: 47min ish
notes
so the group I went with wanted a HARD thanksgiving wod. but girlfriend had a shoulder heavy week, and her daughter didn't want to squat 'heavy' to protect knees, she also asked for ab work. so I did work shoulders and squats into the workout, plus abs, but the real killer here was the burpees.There were 5 of us on the workout and everyone was beat up pretty nicely!
1 sled push (like 125lbs, it was light).
45 x kb swings
90 x burpees
250m row
45 x pushups
90 x mountain climbers
250m row
45 x weighted walking lunges
90 x situps
250m row
45 x wallballs (about 1/2 with 30lb ball, 1/2 with 20lb ball)
90 x russian twists
250m row
1 x sled push
time: 47min ish
notes
so the group I went with wanted a HARD thanksgiving wod. but girlfriend had a shoulder heavy week, and her daughter didn't want to squat 'heavy' to protect knees, she also asked for ab work. so I did work shoulders and squats into the workout, plus abs, but the real killer here was the burpees.There were 5 of us on the workout and everyone was beat up pretty nicely!
Dustin07
Legend
Sunday 11/26/17
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 1
225 x 1
245 x 1
265 x 1
275 x 5
wod
5 rounds for time:
3 x 185lb back squat
10 x box jumps
15 x air squats
24 x walking lunges with overhead plate (25lbs)
50 x double unders
time: 24min ish
notes
good hard/fun wod. since I've been doing more conditioning lately it's already making a huge difference. I don't feel like i'm having a heart attack mid wod anymore. now it's just pure muscle brutality. it's been fun and we've been going hard programming all our own workouts.
really happy with the 275 x 5 squat. that's my first time doing 5's for a working set in a very long time.
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 1
225 x 1
245 x 1
265 x 1
275 x 5
wod
5 rounds for time:
3 x 185lb back squat
10 x box jumps
15 x air squats
24 x walking lunges with overhead plate (25lbs)
50 x double unders
time: 24min ish
notes
good hard/fun wod. since I've been doing more conditioning lately it's already making a huge difference. I don't feel like i'm having a heart attack mid wod anymore. now it's just pure muscle brutality. it's been fun and we've been going hard programming all our own workouts.
really happy with the 275 x 5 squat. that's my first time doing 5's for a working set in a very long time.
Dustin07
Legend
deads
135 x 10
185 x 10
225 x 1
255 x 1
285 x 1
300 x 1
320 x 1
335 x 10
grace
30 x 135lb clean and jerk
time: 4:00
wod 2
Row 350
burpees
wall balls
situps
goblet squats
2 Rounds
Time: 20:00 / Reps: 215
Rotating to next spot everytime someone finished the row (there were 5 of us)
notes
The conditioning is picking up nicely. I no longer feel like i'm dying of a heart attack or lung collapse during wods, lol. now it's just muscular and awesome.
The deadlifts went really well. Goal was 335 x 5. I've been using a 3" belt for deads and it seems to make all the difference vs the 4" which is too big to get into position nicely.
135 x 10
185 x 10
225 x 1
255 x 1
285 x 1
300 x 1
320 x 1
335 x 10
grace
30 x 135lb clean and jerk
time: 4:00
wod 2
Row 350
burpees
wall balls
situps
goblet squats
2 Rounds
Time: 20:00 / Reps: 215
Rotating to next spot everytime someone finished the row (there were 5 of us)
notes
The conditioning is picking up nicely. I no longer feel like i'm dying of a heart attack or lung collapse during wods, lol. now it's just muscular and awesome.
The deadlifts went really well. Goal was 335 x 5. I've been using a 3" belt for deads and it seems to make all the difference vs the 4" which is too big to get into position nicely.
Dustin07
Legend
bench
bar x 20
95 x 15
135 x 10
185 x 7
205 x 5
225 x 3
235 x 1
245 x 2 (ouch, should have been 5's)
225 x 6
185 x 11
dips
bw x 12
+25lbs x 3 x 10
super set with
db curls
3 sets
wod
"benchmark"
500m row
40 air squats
30 sit ups
20 pushup
10 pullups
time: 4:30 (about 30 seconds slow)
cardio
12 minutes incline walk after to kill time.
thanks! things have been really on fire lately, except now I can tell i'm on too much of a caloric deficit because my bench is sinking but I'm not too worried yet.
bar x 20
95 x 15
135 x 10
185 x 7
205 x 5
225 x 3
235 x 1
245 x 2 (ouch, should have been 5's)
225 x 6
185 x 11
dips
bw x 12
+25lbs x 3 x 10
super set with
db curls
3 sets
wod
"benchmark"
500m row
40 air squats
30 sit ups
20 pushup
10 pullups
time: 4:30 (about 30 seconds slow)
cardio
12 minutes incline walk after to kill time.
thanks! things have been really on fire lately, except now I can tell i'm on too much of a caloric deficit because my bench is sinking but I'm not too worried yet.
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 7
185 x 5
205 x 1
225 x 1
245 x 1
265 x 1
280 x 5
280 x 3
wod
15min amrap
1 x 155lb full clean
2 x 155lb push jerk
3 x pullups
4 x burpees
12 rounds
notes
squats are going well!
supps; creatine, goat weed before workout with pre-workout, zma before bed, arganine and occasionally BCAA's in powdered form around lunch time while on a caloric deficit. I've been leaning up a LOT so I need to weigh in, too.
bar x 10
95 x 10
135 x 7
185 x 5
205 x 1
225 x 1
245 x 1
265 x 1
280 x 5
280 x 3
wod
15min amrap
1 x 155lb full clean
2 x 155lb push jerk
3 x pullups
4 x burpees
12 rounds
notes
squats are going well!
supps; creatine, goat weed before workout with pre-workout, zma before bed, arganine and occasionally BCAA's in powdered form around lunch time while on a caloric deficit. I've been leaning up a LOT so I need to weigh in, too.
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 5
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1
285 x 5
280 x 3
wod
12 min EMOTM rotate station
150lb sled push
30lb wall balls
75lb power snatch
max burpees
ended at 101 total reps. good wod.
notes
I think my best ever 5 rep for squats is 295 so I'm closing in on all time PR territory.
bar x 10
95 x 10
135 x 5
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1
285 x 5
280 x 3
wod
12 min EMOTM rotate station
150lb sled push
30lb wall balls
75lb power snatch
max burpees
ended at 101 total reps. good wod.
notes
I think my best ever 5 rep for squats is 295 so I'm closing in on all time PR territory.
Dustin07
Legend
deads
135 x 10
185 x 10
225 x 5
255 x 1
275 x 1
295 x 1
315 x 1
335 x 1
345 x 10
wod
3 x 155lb push press
6 x 35lb squat cleaned thrusters (2 x 35lb db's)
9 x +25lb weighted dips
18 x 20lb med ball russian twists
24 x mountain climbers
time; 17:00
wod 2
250/350m row sprints
she rowed 250, i rested
I rowed 350, she rested
etc for 3 rounds.
notes
the 345 x 10 was a tough pull today. It took everything I had and my legs were jello after. I'm going to keep going for it and I'll try for 355 x 10 next week but I think it won't be long before my 10 reps become 7 reps. Then I'll aim for 5 reps on up until I plateau... then 3. then I'll look for a 1 rep.
I love how the 1rm calculator puts my 345 x 10 @ a 460 one rep max. I wish. My all time PR is 450 or 455.
135 x 10
185 x 10
225 x 5
255 x 1
275 x 1
295 x 1
315 x 1
335 x 1
345 x 10
wod
3 x 155lb push press
6 x 35lb squat cleaned thrusters (2 x 35lb db's)
9 x +25lb weighted dips
18 x 20lb med ball russian twists
24 x mountain climbers
time; 17:00
wod 2
250/350m row sprints
she rowed 250, i rested
I rowed 350, she rested
etc for 3 rounds.
notes
the 345 x 10 was a tough pull today. It took everything I had and my legs were jello after. I'm going to keep going for it and I'll try for 355 x 10 next week but I think it won't be long before my 10 reps become 7 reps. Then I'll aim for 5 reps on up until I plateau... then 3. then I'll look for a 1 rep.
I love how the 1rm calculator puts my 345 x 10 @ a 460 one rep max. I wish. My all time PR is 450 or 455.
Dustin07
Legend
Today
bench
95 x 15
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
240 x 3s x 5r
wod
350m row
50 situps
15 x 25lb weighted dips
15 x Db curls
25 x air squats
350m row
25 x cgbp
15 x Db curls
25 x air squats
2 rounds
End with 350m row
Time: 30 minutes ish
notes
Great bench day, then a little bro wod for extra credit.
bench
95 x 15
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
240 x 3s x 5r
wod
350m row
50 situps
15 x 25lb weighted dips
15 x Db curls
25 x air squats
350m row
25 x cgbp
15 x Db curls
25 x air squats
2 rounds
End with 350m row
Time: 30 minutes ish
notes
Great bench day, then a little bro wod for extra credit.
Dustin07
Legend
squats
95 x 10
135 x 7
175 x 1
195 x 1
215 x 1
235 x 1
255 x 1
265 x 1
185 x 10
225 x 1
245 x 1
265 x 1
185 x 10
wod
3 front squats
6 burpees
9 box jumps
12 air squats
15 weighted situps
18 weighted russian twists
5 rounds; 12:30
notes
you can tell by the squats, I hit 265 and struggled. dropped and tried to come at it again. dropped again. I think I'm a bit overdue for a deload. Just no energy last night.
95 x 10
135 x 7
175 x 1
195 x 1
215 x 1
235 x 1
255 x 1
265 x 1
185 x 10
225 x 1
245 x 1
265 x 1
185 x 10
wod
3 front squats
6 burpees
9 box jumps
12 air squats
15 weighted situps
18 weighted russian twists
5 rounds; 12:30
notes
you can tell by the squats, I hit 265 and struggled. dropped and tried to come at it again. dropped again. I think I'm a bit overdue for a deload. Just no energy last night.
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
245 x 1
265 x 1
275 x 1
285 x 3
300 x 1
wod
5 x 135lb hang full clean
4 x 135lb push press
3 x 135lb back squat
2 x 135lb jerk
1 x 135lb power clean & jerk
time; 12min
notes
so after an 8 day rest (needed badly as seen in my last session) I am pretty happy to come right back basically, to my training weight were I left off. The only downfall this time, is I'm fighting a bad head cold so my energy was a bit low. That shows in the wod. But the fact that my squats maintained within about 5lbs makes me pretty damn happy.
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
245 x 1
265 x 1
275 x 1
285 x 3
300 x 1
wod
5 x 135lb hang full clean
4 x 135lb push press
3 x 135lb back squat
2 x 135lb jerk
1 x 135lb power clean & jerk
time; 12min
notes
so after an 8 day rest (needed badly as seen in my last session) I am pretty happy to come right back basically, to my training weight were I left off. The only downfall this time, is I'm fighting a bad head cold so my energy was a bit low. That shows in the wod. But the fact that my squats maintained within about 5lbs makes me pretty damn happy.
Dustin07
Legend
12/12 - had a really bad squat day, needed deload
12/20 - had an OK squat day, first day back but first day of BAD cold
12/26 - finally about 90% recovered, decent squat day. lets see if I can keep this week moving well, lol.
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
255 x 1
270 x 1
280 x 5
226 x 6
notes
recovering from needed deload, holiday stress, fatigue, and horrible cold. first true training session back and my weight is only down about 5-10lbs. I'm going on vacation in late january so my goal is to be repping between 300-315 by the time I go. It's a little bit of a stretch but gives me about 4 weeks to add 20lbs+ to training weight. I think I can.
12/20 - had an OK squat day, first day back but first day of BAD cold
12/26 - finally about 90% recovered, decent squat day. lets see if I can keep this week moving well, lol.
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
255 x 1
270 x 1
280 x 5
226 x 6
notes
recovering from needed deload, holiday stress, fatigue, and horrible cold. first true training session back and my weight is only down about 5-10lbs. I'm going on vacation in late january so my goal is to be repping between 300-315 by the time I go. It's a little bit of a stretch but gives me about 4 weeks to add 20lbs+ to training weight. I think I can.
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 7
155 x 5
175 x 5
195 x 5
215 x 3
235 x 5
235 x 5
235 x 1
wod
8 x 95lb power clean and press
6 x 50lb kb snatch
10 rounds
wod 2
emotm 10 minutes
5 x 30lb wall balls
emotm 5 minutes
10 x 20lb wall balls
notes
I slept a lot this weekend which is great. probably 8+hrs each night. the downfall is too much time in bed left my back a bit sore. that's the only reason squats were down yesterday.
bar x 10
95 x 10
135 x 7
155 x 5
175 x 5
195 x 5
215 x 3
235 x 5
235 x 5
235 x 1
wod
8 x 95lb power clean and press
6 x 50lb kb snatch
10 rounds
wod 2
emotm 10 minutes
5 x 30lb wall balls
emotm 5 minutes
10 x 20lb wall balls
notes
I slept a lot this weekend which is great. probably 8+hrs each night. the downfall is too much time in bed left my back a bit sore. that's the only reason squats were down yesterday.
Dustin07
Legend
bench
bar x 20
95 x 15
135 x 10
175 x 7
195 x 5
215 x 3
235 x 1
245 x 3
225 x 6
185 x 11
wod
EMOTM - 15 rounds (rotate station every minute)
15 x 30lb wall ball (dropped to 20lb on round 2)
30 x situps
15 x 25lb weighted dips (dropped to bodyweight on round 2
30 x 20lb russian twists
15 x push ups
notes
wod was sorta brutal in a great way. suddenly 15 pushups was near impossible.
bench is a little stagnant and elbow has been sore since november but not worried, all is good.
bar x 20
95 x 15
135 x 10
175 x 7
195 x 5
215 x 3
235 x 1
245 x 3
225 x 6
185 x 11
wod
EMOTM - 15 rounds (rotate station every minute)
15 x 30lb wall ball (dropped to 20lb on round 2)
30 x situps
15 x 25lb weighted dips (dropped to bodyweight on round 2
30 x 20lb russian twists
15 x push ups
notes
wod was sorta brutal in a great way. suddenly 15 pushups was near impossible.
bench is a little stagnant and elbow has been sore since november but not worried, all is good.
Dustin07
Legend
hang snatch
95 x 2 x 5
115 x 5
135 x 5
145 x 3
155 x 1
back squats
135 x 10
175 x 5
195 x 5
215 x 5
235 x 3
255 x 4
185 x 3 x 10
front squats
135 x 3 x 10
wod
EMOTM, 30lb wall balls, adding/removing reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
9 reps
8 reps
7, 6, 5, 4, 3, 2, 1,
then one last 10rep
95 x 2 x 5
115 x 5
135 x 5
145 x 3
155 x 1
back squats
135 x 10
175 x 5
195 x 5
215 x 5
235 x 3
255 x 4
185 x 3 x 10
front squats
135 x 3 x 10
wod
EMOTM, 30lb wall balls, adding/removing reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
9 reps
8 reps
7, 6, 5, 4, 3, 2, 1,
then one last 10rep
Dustin07
Legend
bench
95 x 10
135 x 10
175 x 5
195 x 5
215 x 3 x 5 (superset with db curls)
185 x 3 x 5 (super set with ez bar curls)
wod
6 rounds:
5 x 135lb hang power clean
10 x pushups
5 x strict pull ups
10 x ez bar bicep curls
notes
good little chest/arms/conditioning day. not stressing over strength training since I'm going to Hawaii next week. just conditioning and rest.
95 x 10
135 x 10
175 x 5
195 x 5
215 x 3 x 5 (superset with db curls)
185 x 3 x 5 (super set with ez bar curls)
wod
6 rounds:
5 x 135lb hang power clean
10 x pushups
5 x strict pull ups
10 x ez bar bicep curls
notes
good little chest/arms/conditioning day. not stressing over strength training since I'm going to Hawaii next week. just conditioning and rest.
dapack
Well-known member
Enjoy the vacation and the sunshine!!!