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Thread: Pats Crossfit Journal

  1. #1176
    mrelwooddowd Patz's Avatar
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    LA Fidness...still

    Standing OH Press (75/85/95% of 90% 1RM)

    100 x 5
    115 x 3
    130 x 3

    DB Press

    35's x 8, 8, 8

    Dips

    5, 5, 5

    2 mile run
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  2. #1177
    Who me? Chubrock's Avatar
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    Great pressing Pat!

    Fuck, fight, or hold the light.

  3. #1178
    mrelwooddowd Patz's Avatar
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    Thanks homey. Think I could have had a couple more at the house. 👍💪

    Deadlift (75/85/95% of 90% of 1RM)

    205 x 5
    245 x 3
    265 x 5

    Think I could have got another 2-3 reps at home. Should have reversed my hands and OMG the bar killed my shins. I should have brought my socks. The knurling is different on their bars and it just about Drew blood. I have some nice long scratches on both shins.

    Lat pull down

    5 sets, worked up to 130.

    Walked 15min on treadmill
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  4. #1179
    mrelwooddowd Patz's Avatar
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    A taste of how much fun I'm having in Rochester. Ethernet VOIP Networks, VLANs, and other agonizing shit. 😬🔫 It's actually good training though. On the upside, I've tried just about every restaurant they have that I don't at home. 👍

    Last edited by Patz; 03-11-2014 at 06:04 AM.
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  5. #1180
    Paul killxswitch's Avatar
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    I didn't know you were a network guy. I do IT security. In a past life I was a sysadmin and still seem to find myself opening active directory more than I'd like.

    I hate cheese grater bars. Good pulls though. How much longer are you out of town?

  6. #1181
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    I didn't know you were a network guy. I do IT security. In a past life I was a sysadmin and still seem to find myself opening active directory more than I'd like.

    I hate cheese grater bars. Good pulls though. How much longer are you out of town?
    I go home Friday. It can't come soon enough.

    I'm actually mainly a special services circuit technician for Frontier (we don't have Indy but I think we do have most of Indiana). Physical layer only until the past couple years. T1/T3/OC3-OC192, and everything in between. The past couple years I've primarily done voice switch stuff, mostly PRI. We've picked up Ethernet and Metro-E recently and now going into VOIP via soft switches over Ethernet networks. I had very little experience with IP routing until last week. I'd always wanted to know more about it but good lord it's wearing me out. Last week was IP and MAC address routing, VLANs, etc. This week is VOIP call troubleshooting and the million freakin queries and handshakes this crap does. This stuff is so simple at its core but the sheer amount of simple chatter that has to occur makes it pretty complex. Plus I've got a million new acronyms to remember..lol. The sad part is that half of this chatter could be done away with if it wasn't for douchebag hackers. We're making sweet love to Session Border Controllers now. The ultimate filter..
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  7. #1182
    Paul killxswitch's Avatar
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    I understood about 85-90% of that, haha. You are certainly in a secure and growing field. And yes the crap required just to provide a baseline level of protection against even just automated threats is stupid. But necessary.

  8. #1183
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    I understood about 85-90% of that, haha. You are certainly in a secure and growing field. And yes the crap required just to provide a baseline level of protection against even just automated threats is stupid. But necessary.
    Ha..sorry. A lot of IT people I deal with are familiar with telco transport. Now I just look like a braggart..lol. I wouldn't have understood most of your job until a week ago. Haha. It's a pretty good field but there's a lot of buyouts. Luckily at the moment Frontier is on a buying spree. I guess if all else fails Ive still got almost 15 years of experience.

    Final LA Fidness workout..ran a little short.

    Bench (75/85/95% of 90% of 1RM)

    160 x 5
    180 x 3
    200 x 5

    Dips

    Bw x 7
    Bw x 6
    BW x 5

    1 mile run

    Headed home to KY today..FINALLY. First time in my life I've looked forward to a 10 hour drive.
    👍
    Last edited by Patz; 03-14-2014 at 05:38 AM.
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  9. #1184
    Paul killxswitch's Avatar
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    Yeah it's been a while since I got my Network+ cert and a lot of my job now is policy so my technical skills aren't as sharp as they once were.

    10 hrs, bleh. At least you got some work in while you were away.

  10. #1185
    Who me? Chubrock's Avatar
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    10hrs is nothing bud

    Fuck, fight, or hold the light.

  11. #1186
    mrelwooddowd Patz's Avatar
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    10 hours wasn't bad but 12 was! Thanks Cleveland!

    Squat

    230x 5
    260 x 3
    290 x 2

    Eh..ok I guess. I'm gonna run this cycle over again. I don't really feel like I got the most out of it. No big deal.
    Last edited by Patz; 03-17-2014 at 11:29 AM.
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  12. #1187
    Who me? Chubrock's Avatar
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    Still not a bad double at 290.

    Fuck, fight, or hold the light.

  13. #1188
    Paul killxswitch's Avatar
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    So you ended your 5/3/1 cycle with a business trip and having to work out at LA Fitness? Maybe give it a week and try the workout again in your normal surroundings?

  14. #1189
    mrelwooddowd Patz's Avatar
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    Thanks Andrew. I do agree, but I think I could do better.

    Yeah Paul..Not a bad idea, but the whole two weeks there was kinda out of whack. I ate more than usual, stayed up way later that usual, and was on different equipment, plus I don't like lifting in front of random strangers..lol. If they're laughing at my reps the way I laugh at most of theirs, I'd rather just be at home. I'd love to have seen the seated press stand debacle from someone else's vantage point.

    Cycle 7 part Deux..

    I'm actually changing things up just a bit. I'm gonna drop the accessory work and just do my main lift per 5/3/1 and my abs twice a week. I'm trying to free up some more time for my cardio and some met-cons. I really would like to drop a solid 15-20lbs and the additional weights just make me eat more. I'm not strict enough to break it down to the calorie AND work around the additional hunger. I'm gonna try to keep progressing but get in the extra cardio and see if I can cut this weight. I've been failing to really push through this last barrier for several years and yesterday I really got irritated with myself for my lack of success. Not sure exactly what I'll be doing for the cardio. I think I might do long runs, sprints and the odd met-con. I'll have a plan ready for next week. Today I just threw in a met-con because I had to leave early.

    Press

    90 x 5
    100 x 5
    115 x 5 (I ust realized I stopped at 5 here. Should have maxed. I had 7 or 8 in me)

    10min AMRAP. 20lb ball slams

    Got 145 reps. I got the first 50 unbroken, then three sets of 25 and two sets of 10. With my lack of met-cons the past several months, this actually went better than I expected.


    Food so far..

    Clif Builder BAr
    Banana
    apple
    mini pita, serving of turkey and hummus
    pita crackers (lol) with hummus

    I think I'm at about 900 calories. I think dinner will be a ground turkey bake of some sort.
    Last edited by Patz; 03-24-2014 at 12:02 PM.
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  15. #1190
    mrelwooddowd Patz's Avatar
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    Deadlift (65/75/85% of 90%1RM)

    190 x 5
    220 x 5
    245 x 10 (not too shabby)

    Decided to move bench and deadlift up as per this next cycle and only re-do press and squat from cycle 7. There certainly no reason to stay down on deadlift when I'm still working well under my max. I think as of this week my predicted max is listed at 335 and I'm pretty confident I'm past that in reality.


    Ended dinner last night with turkey soaghetti.

    Food today..

    Clif Bar
    3.5 tbsp hummus
    Mini pita
    Banana
    Serving of turkey
    3 servings pita crackers
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  16. #1191
    Who me? Chubrock's Avatar
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    Looking solid bud...nice job!

    Fuck, fight, or hold the light.

  17. #1192
    Paul killxswitch's Avatar
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    Slam balls, ugh! Hate those. That diet looks pretty hardcore, is that a short-term thing to break through a barrier or are you going to sustain that for a while?

  18. #1193
    mrelwooddowd Patz's Avatar
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    Sorry, that list didn't include dinner..lol I'm just trying to clean things up. I see no reason to get a bag of cheez-its out of the machine or have a 700 calorie lunch when I can eat a banana or apple every couple hours and have more like a 400 calorie lunch. Then at dinner I just try to watch my portion. I need to find a way to eat for life. As I put it to my brother the other day.."I can maintain my weight, but I'm sick to death of consciously maintaining my weight". I hate that guilty feeling that comes with being full after a big meal. I always feel better about myself if I leave the table feeling satisfied, but could go run 2 miles without vomiting..ya know? I ate pretty similar to that all week and my weight is moving the right way. I set-up a plan for this week that includes hill sprints and 400m intervals, plus two days with just some walking. I'm hoping not to increase hunger too much so I did get rid of the accessory work for 5/3/1. I think this particular version (as named by Wendler) is called "I'm Not Doing Jack Shit".


    Combined Squats and Press today..this is actually last week's squat session and this week's press, so the percentages are different.

    Squat - 65/75/85% of 90% 1RM

    200 x 5
    230 x 5
    260 x 7 (not bad. last rep might have been a little sketchy)

    Press - 70/80/90% of 90% 1RM

    95 x 3
    110 x 3
    120 x 6

    Did 3 sets of GHD sit-ups.

    Pressing didn't feel real strong. It's been causing soreness in my right arm the past couple months, kind-of like when you curl with a straight bar and come to the forums and ask why it hurts, and a guy like me tells you it's because you're putting a load on the wrist when it's at its max range of motion. But I'm pressing, so.......
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  19. #1194
    Who me? Chubrock's Avatar
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    Nice squatting Pat. I know you weren't happy with the pressing but it's coming along as well bud.

    Fuck, fight, or hold the light.

  20. #1195
    Paul killxswitch's Avatar
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    Hmm. Dunno on the soreness. Where in your arm is it sore?

    Sustainable diet sounds like a good plan. I am in a similar boat right now. Just had my 30th birthday so after pigging out and drinking too much beer that weekend I am back to being Paleo-influenced.

  21. #1196
    mrelwooddowd Patz's Avatar
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    Thanks Andrew. It's coming along SLOOOOW. I've accepted that though..lol

    Paul..it's like little ligament soreness on the forearm on the outsides of my elbow. It's kinda weird. I think I might also be sleeping in it funny.

    When I was paleo-influenced (nice way of putting it), I ate a lot of chicken wings, bacon and steak. I made little to no progress weight-wise and my recovery was terrible. I was terrible at being paleo..lol. This is easier for me to stick with, but I do need to get some more protein in there or I'm gonna be sore all the time.

    Yesterday..

    Deadlift 70/80/90% of 90% 1RM

    200 x 3
    230 x 3
    260 x 10

    Felt great for this one. I was hoping for 8 on the 260 but managed to nut up and get the last two.

    3 sets of back extension

    In lieu of sprints I played basketball with friends from work yesterday evening. Played surprisingly well despite my cardio being a bit insufficient. Union beat management 2 games to 1, plus I blocked my supervisor 3 or 4 times. 💪👍
    Last edited by Patz; 04-02-2014 at 05:33 AM.
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  22. #1197
    Paul killxswitch's Avatar
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    Huh. Seems awfully low pain for an overhead press. When you bring the bar down are you letting it come out too far, maybe?

    Nice deads, 260 for 10 will take it out of you for sure. I kinda like this "I'm not doing jack shit" programming.

    Depending on which boss we're talking about I would never block his shot. But then my workplace is very political.

  23. #1198
    Who me? Chubrock's Avatar
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    Nice pulling. Keep it up bud.

    Fuck, fight, or hold the light.

  24. #1199
    mrelwooddowd Patz's Avatar
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    Thanks Mr Smith..

    Paul, it seems to be at my forearm, right where it attaches to the elbow on the right side. It goes away after a couple days and doesn't seem to hurt any more than it first did. I'm just hoping it's not tendinitis. I spent a large part of my youth and young adulthood sitting on the couch, so I tell myself my tendons are still around 25..lol

    I would block any of my supervisors shot if I got the chance.




    Friday..

    Bench

    70/80/90% of 90% 1RM

    150 x3
    170 x 3
    190 x 4

    Not as strong on the 190 as expected but no biggie. I think I'll do well at 95% this week.

    3 sets of GHD sit-up

    3 x 400m run. Was gonna do 4 but I bonked. I was running hard but still, I've lost some conditioning for sure.


    Today..

    Squat 70/80/90% of 90%1RM

    215 x 3
    245 x 3
    275 x 3

    Glad I re-did last cycle's squats. Got one more rep of 275 this time and much better depth. Gotta watch myself on folding my torso on the way back up though.

    Ok that's it..this is my week's end for training. I like squatting on Sunday fir some reason. I did also take a long walk one morning this past week but I forget what day..lol

    press in the morning.
    Last edited by Patz; 04-06-2014 at 12:07 PM.
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  25. #1200
    Who me? Chubrock's Avatar
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    Put up a video of those squats.

    Fuck, fight, or hold the light.

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