Bako Lifter's Journal

[Bako Lifter]

http://shopcrossfitreebok.com/u-form

[Bako Lifter]

July 17, 2012

Weigh In - 173

Location - Garage

Run
1.5 miles in 10:54 (7:10 pace)

10,9,8,7,6,5,4,3,2,1

• Burpees

• Toes-to-Bar

• Pull-Ups

In 16:32


The run felt so good, it was awesome. I could have ran 2 miles at a sub 7 pace I think, but I held back because I want to improve my time week by week.

Metcon was a passer but I took no more than 5 seconds rest at a time, I tried to never stop moving. That's 55 reps of each for those of you who don't like math. Great workout besides tearing my hand open!

[mrelwooddowd]

I'll check it out. I'm actually considering not doing it though..lol. I don't actually know anyone who has.

I was looking at my shoes yesterday and felt bad for you. They let you down..lol I hope for your sake they still have your size in stock.

Good WOD and great run. I really need to speed up my mile time.

[Chubrock]

Nice job with both Metcons Bako. Coming along quite nicely.

[Bako Lifter]

Measurements:

Height - 5'8"

Weight - 182 ----------> 172

Chest - 42 --------------> 41

Neck - 15 --------------> 14.5

Arms - 15 --------------> 14.5

Forearm - 11.75 ----->

Stomach - 35 ---------> 32.5

Waist - 33.5 -----------> 33.5

Quads - 23.5 ----------> 22.5

Calves - 15.25 --------> 14.5

Got 3-4 more lbs to go before the next bulk. Lost 2.5 inches off the belly, and about half an inch on the rest. Gotta make these next 3-4 count, all stomach. The legs lost a lot but what can you expect going from a smolov bulk to a no smolov cut..

[Bako Lifter]

Past two workouts are disgusting man, especially that deck of cards bullpuck. What the hell is that? Looks like some sort of masochistic practice. 300 squats? "LOL". You are a freak bro.

Haha thanks man. Each card suit has a designated lift (3/4 were squat variations), so if the coach pulls a 8 of diamonds, that's 8 front squats (or whatever). Then he pulls another, and another, not giving a fuck if you aren't finished with the previous one yet.

Good WOD and great run. I really need to speed up my mile time.

Nice job with both Metcons Bako. Coming along quite nicely.

Thanks brothas

[GazzyG]

Great work on the run! Good progress with all the measurements, too, really leaning out.

[Cards]

Great, now i'm the fat one of the group, thanks. Just kidding man, post some pics.

[HJP]

Doing well bro, good progress on the measures

[Bako Lifter]

thanks fellas, but it's making my strength go down the shitter!

[Bako Lifter]

July 18, 2012

Weigh In - 172

Location - Garage

EMOM for 12:00, Power Cleans
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
195 x 2
195 x 2

Military Press +push press
135 x 5
155 x 3+2
155 x 2+3

Deficit HSPU's +kip
-2.5" x 10
-4" x 3+2
-5" x 3+1

Front Raises
45 x 10

Side Raises
15s x 10

Close Grip Bench
135 x 8
155 x 8
175 x 8
185 x 8

[Blaine-O]

Really been gettin after it in here.

[Beast]

Man, bet your shoulders were killing you after that workout! Nice.

[Bako Lifter]

Thanks bros

[Bako Lifter]

July 18, 2012

Weigh In - 173

Location - Crossfit Bako

3 Rounds of:

• Row x 250m

• Jump Rope x 80

---------------------------------

Sumo Box Squat
135 x 3
165 x 3
205 x 3
225 x 3
235 x 3

---------------------------------

Run
x 400m

5 Rounds of:

• Pull-Ups x 8

• Toes-to-Bar x 10

• Push-Up x 12

• Lunge x 14

Run
x 400m

In 18:30. Pa-the-tic.

---------------------------------

Reverse Hyper
x 10


Notes:
All squats were fast and easy. Fuck that metcon, especially with my ripped hand and the doms in my abs from the other night. I don't know how this is gonna turn out, I paid for a month but that might be it. I have to do their workout of the day when I go, that's fine but I don't have energy to do my own thing after. We'll see.

Rowing - First 250 in like 1:25, I didn't really know how it worked, but soon realized if I yank the shit out of the string at the last second it spins the fan a lot. Next two rounds were like 1:10-1:15. Did not want to get tired before the wod. Now I know how to use it though.

[mrelwooddowd]

Rower...

Curl up. Lock elbows, push with legs until lockout-ish, lean back and pull to chest, sit up, extend arms back across knees, bend knees, curl back up, repeat if desired.

And remember, slower long pulls are more efficient than short bursts.

[Bako Lifter]

July 20, 2012

Weigh In - 172

Location - Garage

Elliptical
x 20:00


Notes:
Active recovery. I dislocated my middle toe yesterday. Actually I don't know what I did to it, but I came off the bar doing pull ups and when I landed it felt like I got shocked in my toe. It was cold and tingle for a second then nothing. An hour later it was a little swollen and painful. It hurts a lot today

[Coke]

Damn, too bad about the toe bro, hope that doesn't become a chronic issue for you.

[Bako Lifter]

Thanks coke, hopefully not.

[Bako Lifter]

5/3/1 - imo, is fucking stupid. Maybe not the program, but all the calculators and suggested maxes to use. I have to enter 370 on bench for me to even attempt a PR of 320 lbs. Maybe if I wanted to stick with a program for the next 5 years it would be good, but I'm not trying to hit 5 lb PRs in January. No thanks Mr. Wendler, I'll get my PRs on my own terms.

Starting a hatch squat cycle Monday. Looking at the percentages of the program confuses me because it doesn't seem like it'll bring my squat up much, but its proven and I'll give it shot. I chose it because it also focuses on the front squat.

Upper days will be normal linear progression on military and bench with high rep assistance work. I need more muscular endurance.

One day a week crossfit, just for fun and practice in crossfit related movements.

Cardio 4 times a week. First one being an easy run that gets longer each week but not more intense. Second is a 1.5 mile run trying to improve time each week. Third, intervals, either rowing or running. Fourth, a 20-30 minute jog used as active recovery keeping my heart rate low. Alex - thoughts(on the off chance you even read this)? I'm trying to build a base, I want a 10:00 1.5 mile and 10k at a 8:15/mile pace.

Also bulking back to 185 over 12 weeks, slowly for once! Hopefully that won't ruin my cardio plans, like cutting ruined my strength gains...

[Blaine-O]

Good luck on your slow bulk. Bet you are looking forward to moving some heavy ass weight.

[Bako Lifter]

Sure am dude.

[Bako Lifter]

July 21, 2012

Weigh In - 174

Location - Fitness19

Squats
135 x 5
185 x 5
225 x 3

Front Squats
135 x 5
185 x 5

Romanian Deads
135 x 10
185 x 10

Hyper Extensions
+25 x 12
+25 x 12

Hammer Strength High Rows
2pps x 10
2pps x 10

Dumbell Curls
45 x 12

[HJP]

Go hard on the bulk. Get strong mate, bulks are good for that

[mrelwooddowd]

There's a nerve that runs along the ankle and branches off to the toes. My second toe sometime gets what feels like a shock or sharp jab. It urts bad. I've found that putting my foot down with the bottom up while standing and applying pressure for a "stretch" effect will take that tension away and stop that pain when it starts up.