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Thread: Pats Crossfit Journal

  1. #1126
    mrelwooddowd Patz's Avatar
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    Squats (75/85/95%)

    215 x 5
    240 x 3
    270 x 5 (PR)

    This is deload week (which will cap off 5 months of 5/3/1 I think) but I didn't get to my ME squat session last week so I got it in this morning. I think my depth is passable but I really should take a video. I know I'm bending forward a bit and I'm sure I need more activation from the glutes. I'm gonna video but I may not want to know the truth..lol

    Got a T25 to do tonight. Funz..
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  2. #1127
    mrelwooddowd Patz's Avatar
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    Did the T25 last night. Still getting this whezing and inability to get consistent deep breaths. It takes a couple hours to wear off and is really getting frustrating.

    Did my 5/3/1 shoulders deload this morning and some foam rolling.
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  3. #1128
    Who me? Chubrock's Avatar
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    Pat, you've really put in the work with 5/3/1...definitely showing. Awesome job.

    Fuck, fight, or hold the light.

  4. #1129
    Paul killxswitch's Avatar
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    When you work at push-ups, what do you do? Do you go to failure?

    T25 must be serious if you are feeling the effects like that so long afterward. Squats seem good to go though, 5/3/1 is working there.

  5. #1130
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Pat, you've really put in the work with 5/3/1...definitely showing. Awesome job.
    Thanks man. I'm glad you suggested it. I think I've been able to stick with it because it's a progression and missing a session jacks you up for the next session. I think I've only missed one non-deload workout in 5 months, and the strength keeps coming along. Wife says I'm getting a lot more muscular in the chest and shoulders. It's about time..lol. I've gained about 10-12 pounds in the last 5 months. Weight is 215 at the moment, down 6 from a couple weeks ago. I'm trying to cut on 2000 cals a day and get in these cardio sessions. So far it hasn't hurt my 5/3/1 too much, and the wife and I are getting more and more consistent with the diet. Things are going pretty well overall. The girls are even barking at me during T25, telling me to do it right..LOL
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  6. #1131
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    When you work at push-ups, what do you do? Do you go to failure?

    T25 must be serious if you are feeling the effects like that so long afterward. Squats seem good to go though, 5/3/1 is working there.
    I was jut doing as many as I could each night, chest to floor and lifting the palms at the bottom. I got up to 25 I think. I was just sore in the chest all the time and it was affecting my workouts. Maybe I should just toss some in on chest day. I'm usually so worn out after bench, dips and flyes that pushups are the last thing on my mind.

    The T25 is getting easier but it's still as tough as I want to make it. I don't go as fast as the actors in everything but I'm getting a good workout in. The most soreness was in the calves fro the incessant jumping. I've pretty much gotten past that now though so I think it won't be too bad from here on out. I still feel like a chubby soccer mom in there doing punches and kicks and stuff, or mayb like someone doing Hip Hop Abs..LOL
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  7. #1132
    mrelwooddowd Patz's Avatar
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    Did a T25 last night. Cardio focus. Not too bad, but the wheezing afterward is still there. It REALLY sucks not being able to get a decent breath for hours. Dunno what I'm gonna do about that. I don't like the thought of using an inhaler.
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  8. #1133
    Paul killxswitch's Avatar
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    I'll see a doctor about my leg if you see one about your breathing.

  9. #1134
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    I'll see a doctor about my leg if you see one about your breathing.
    LOL..ya got me on that one. I'm seriously considering it. If it doesn't settle down in another week or so I'll probably go. It's more annoying than anything. What I keep thinking about is that it started after a couple weeks of running in 20 degree weather. It's been ridiculously cold here pretty much ever since, and right now it's been under 15 degrees for about 3 weeks. I'm hoping when it warms back up it'll go away. I'm sure you're in the same arctic mess we are at the moment. It's starting to get old. My back windows had ice on the inside on the way to work today..lol
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  10. #1135
    mrelwooddowd Patz's Avatar
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    Bench deload and T25 this morning. Breating is pretty good right now. Really it's almost normal.
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  11. #1136
    Who me? Chubrock's Avatar
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    I must have missed it...what is T25?

    Fuck, fight, or hold the light.

  12. #1137
    mrelwooddowd Patz's Avatar
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    It's like a 25 minute version of insanity. Just doing it for the cardio. 0 degree weather has put a real hamper on my running..lol

    Did another t25 last night. Shoulders tomorrow. Week one of cycle six.
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  13. #1138
    mrelwooddowd Patz's Avatar
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    Press (65/75/85%)

    80 x 5
    100 x 5
    110 x 7

    Superset..

    DB Press

    35's x 8, 8, 8, 8

    GHD Sit-ups

    bw x 8, 8, 8,8
    Dips

    bw x 5, 5, 5, 5

    Also did a T25 workout afterward. Went pretty well. Some of my stamina is returning. My 5/3/1 Pressing was reset since I pretty much peaked two weeks ago, so the numbers are at 90% of 145.

    Also, my breathing has improved. I think I'm on the up swing there.
    Last edited by Patz; 01-28-2014 at 07:52 AM.
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  14. #1139
    mrelwooddowd Patz's Avatar
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    Did a T25 workout last night. They're getting easier but it makes me do them faster so they still kinda suck..lol

    Deadlift (65/75/85%)

    170 x 5
    205 x 5
    230 x 8

    Not too bad. Had more reps in me but my hand was pinched pretty bad.

    Power Clean

    160 x 3, 3, 3

    Back Extension

    BW + 25 x 8, 8, 8

    Got short on time this morning. Needed a couple more sets but whatever. Power Cleans were pretty easy. I've just been adding 5lbs per cycle. I'm still 55lbs under my max though. Hopefully the slow progression will help my form. It seems to be improving.
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  15. #1140
    Who me? Chubrock's Avatar
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    Still looking good bud!

    Fuck, fight, or hold the light.

  16. #1141
    mrelwooddowd Patz's Avatar
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    Thanks man. I'm still enjoying it too.

    Bench (65/75/85%)

    135 x 5
    155 x 5
    175 x 9

    Dips

    BW x 5, 5, 5, 5, 5

    GHD Sit-up

    BW x 10, 10, 10, 10, 10

    DB Fly

    30's x 8, 8, 8, 8, 8
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  17. #1142
    Paul killxswitch's Avatar
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    Progress is looking good, glad to hear your breathing is getting under control.

  18. #1143
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Progress is looking good, glad to hear your breathing is getting under control.
    [B]Thanks. Of course right after I said that I woke up at 3:00 am a few days later unable to breathe without wheezing and thinking I would die in my sleep..lol. I took the day off work and went to the doctor, and by doctor I mean a nurse practitioner because doctors don't want to see patients anymore. It was pretty much a waste of a trip and she hustled me out of there pretty quickly, prescribed with prednisone for 5 days and an albuterol inhaler. We got another storm so I finally picked up the Rx last night. I'm taking the prednisone just because, and actually used the inhaler last night after T25. That thing works..lol. Still, I don't want an inhaler--I want fully functional lungs like I had before. She told me I had to schedule with my primary doctor for asthma testing. I'm gonna see how I feel after this prednisone and some more workouts then decide on whether or not I want to go the asthma route.

    Workout..yesterday

    Press (70/80/90%)

    90 x 3
    100 x 3
    115 x 8 (not too bad)

    Superset..

    Dips bw x 5, 5, 5
    GHD Sit-up bw x 10, 8, 8
    GHD Oblique sit-up (per side) bw x 6, 6, 6
    DB Press 35's x 8, 8, 8


    Pretty good workout. Added the oblique. All the ab work is kinda pushing my belly out these days..lol. Thought I might try to even it out a bit and hopefully keep getting leaner as well. Die is pretty good. Cheated a bit over the weekend but only got retarded during the super bowl (girl scout cookies..). Weight is down about 6lbs total over 3 weeks. I'm hoping to hit 214 by the end of this week.
    Last edited by Patz; 02-05-2014 at 10:21 AM.
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  19. #1144
    Who me? Chubrock's Avatar
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    Damn bud...look at that pressing. Nice job!

    Fuck, fight, or hold the light.

  20. #1145
    mrelwooddowd Patz's Avatar
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    Thanks homey.

    Deadlift (70/80/90%)

    190 x 3
    215 x 3
    245 x 10 (felt good)

    Superset..

    Power Clean
    160 x 3, 3, 3, 3

    Back Extension
    +25 x 8, 8, 8, 8

    Then did a T25 workout. I'm F'n exhausted.
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  21. #1146
    Paul killxswitch's Avatar
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    Quote Originally Posted by Patz View Post

    Then did a T25 workout. I'm F'n exhausted.
    I bet you are, you've been pretty consistent with this extra T25 stuff. Good job and keep it up.

  22. #1147
    mrelwooddowd Patz's Avatar
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    Thanks man. I'm feeling in the zone and starting to lean out. We've got 4 weeks of her contest left and I think 6 more weeks of T-25. I'd like to ride out this diet and stuff straight into vacation in late June if I can. It'll give me time to get seXaY.

    Thursday

    Bench (70/80/90%)

    145 x 3
    165 x 3
    185 x 9 (didn't feel as stong there as I wanted, but it's still pretty good for me)

    Superset all..

    Dips

    5, 5, 5

    Fly

    30's x 8, 8, 8

    GHD Sit-up

    8, 8, 8

    GHD OBlique Sit-up (each side)

    5, 5, 5

    Liking the oblique sit-ups and the abs overall are starting to pop through. Still got some fatz to eliminate.





    Today...

    Squat (780/80/90%)

    205 x 3
    235 x 3
    265 x 7

    Short on time this morning. Had to work today and weekends are an hour earlier. Not getting up at 4am..lol. My depth was pretty good but I'm gonna keep working on going ATF on my lighter sets and keep working those up. On the heavies I usually just try to feel for when my quadstransfer the weight to my hips and take that as about parallel but I need to go a bit lower I think.

    Got in 5 T-25 workouts this week, as did the wife. Weight hit 215 a couple times. A good week overall.
    Last edited by Patz; 02-09-2014 at 09:21 AM.
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  23. #1148
    Paul killxswitch's Avatar
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    How much weight have you lost so far?

  24. #1149
    Who me? Chubrock's Avatar
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    Workouts looking awesome Pat! Greatjob!

    Fuck, fight, or hold the light.

  25. #1150
    mrelwooddowd Patz's Avatar
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    Thanks Mr Smith!

    Paul I'm down maybe 6-7 pounds over 4 weeks. I'm doing about 2,000 calories a day.

    Press (75/85/95%)

    100 x 5
    110 x 3
    125 x 6

    Dips

    5, 5, 5

    DB Press

    35's x 8, 8, 8

    GHD Sit-up

    8, 8, 8

    Oblique Raise

    5, 5, 5


    Did a T25 workout tonight as well. Pretty good day overall. Tomorrow I deadlift..
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