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Thread: Pats Crossfit Journal

  1. #1201
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Put up a video of those squats.
    Ooooh...but then I might find out my judgement on my depth is not good or my form is totally sucky..lol. Ok I'll do it soon.


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

    100 x 5
    115 x 3
    130 x 5

    GHD Sit-ups

    bw x 8, 8, 8

    1.5 mile easy pace run


    Pretty happy with the pressing. I think that's the most reps of 130 I've managed to do. The last one was a grinder but keeping the shoulders externally rotated really helps me to avoid getting shaky or off balance when I'm hitting a tough spot in the rep.
    Last edited by Patz; 04-07-2014 at 08:47 AM.
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  2. #1202
    Paul killxswitch's Avatar
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    Where do you grip on your overhead pressing movements? I've been playing around with that a bit trying to find the sweet spot. Nice job on the 5 rep PR if indeed it is one.

  3. #1203
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Where do you grip on your overhead pressing movements? I've been playing around with that a bit trying to find the sweet spot. Nice job on the 5 rep PR if indeed it is one.
    I bught Kelly Starrett's book "Becoming a Supple Leopard". He really preaches external shoulder rotation for any pressing movements. It's basically just taking a slightly wider than shoulder width grip, and bringing the elbows in (not a tuck though), which rotates the shoulder to put it in the best position for the most torque, plus it's in a safer spot. It helped my bench and OH press instantly. I've been doing it for months. I don't have the slightly weaker right side on bench and I don't get the occasional shoulder bursa pops I used to get. I've been doing it for probably over a year with no negative issues. I really hoping I'm not getting tendonitis or old man arthritis. I have a very strict warm-up routine that focuses heavily on the rotator cuffs and stretching the hands and wrists and it's worked very well for me thus far. I take that stuff very seriously as I get older..lol

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

    160 x 5
    180 x 3
    205 x 3

    Not too bad, but I'd have liked 5 reps of 205. Still a PR. I wasnt feeling like...FULL strength, but it's likely related to my new diet. I'm still having exactly the same pre-workout food I've always had though. I'm happy with it overall though. It could just be related to not doing the assistance work this month, but the weight is coming off very well so far so we'll see how it goes. As long as I'm not getting weaker I can deal with maintaining for a while.

    Got my concealed weapons permit waiting on me at the sheriff's office Monday. Been waiting 3 months. I wore the holster around yesterday with and without the gun (without when I left home) and it was pretty comfortable (inside waistband style). Part of the hard attempt at losing weight is so the thing won't be digging into my love handles and/or sticking out from under my shirt as a result. A lean torso is a hidden torso..lol

    Basketball this evening..gonna be freakin' brothas every which way like MJ.
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  4. #1204
    Paul killxswitch's Avatar
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    Trying to rotate externally has always felt like this weird and vague thing. Sometimes I can feel the difference but others I'm like "Ok am I doing it?". Glad it's worked out for you.

    Seems like 5/3/1 has been working well for you, I am thinking about going down to 2x a week at Crossfit and focusing a little more on strength for a while.

    What is your new diet? Did you mention this already? Maybe I missed it.
    Last edited by killxswitch; 04-11-2014 at 06:53 AM.

  5. #1205
    mrelwooddowd Patz's Avatar
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    I've gotten to the point to where it's almost automatic. I do still remind myself but I really don't forget anyway. It's definitely helped. I'm just more stable all around.

    I'm trying to just make a change to the way I eat..permanently. A typical day for me now (the past 3 weeks) is a clif Builder bar around 5:30am (pre workout), then around 9:00 I'll have a banana and maybe some nuts, then lunch at 11-11:30 is usually a small portion of meat like turkey on a small pita bread with some hummus along with an apple or something, then another apple or fruit around 2:00, then possibly another piece of fruit or some nuts about 4:00 so I'm not starving when I get home at 6:15, then dinner is usually a meat and vegetables, then around 8pm I'll have some Skinny Pop popcorn (f'n amazing if you like popcorn). That's pretty much it. It's been really easy to stick to because I don't wait to eat. Everything I eat between meals is around 100 calories so I don't worry about having too much. I stay more satisfied than when I normally count calories but when I total it up, I'm usually 300 or so lower by the time I leave work than I ever was before. If I start to bog down I'll add more protein. I know it's low, but I'm more concerned with getting lean at the moment. I'm just sick of constantly thinking about my weight and actively working on it. I just want to live and eat and be happy..lol

    Deadlift

    warmups, then 215 x 5

    back was bothering me a bit when I got up, then after my warmups and that first set I was getting some sharp pains, mostly from the area of my right hip, so I shut it down and went for a run. did 1.5 miles.
    Last edited by Patz; 04-11-2014 at 06:10 AM.
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  6. #1206
    Paul killxswitch's Avatar
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    I see where you are coming from on the diet for sure. I am tracking calories right now, loosely, but that is to get down to a specific weight. Finding a way to eat consistently without hating it, but also not blowing up to 250+, seems like the best way to go long-term.

    Sharp pains don't sound good, sounds like you made the right choice. Until you chose to run 1.5 miles anyway.

  7. #1207
    mrelwooddowd Patz's Avatar
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    Yeah it's funny because I actually enjoy eating like this. I HATE feeling full but feeling full has always been a criteria for eating a meal. Clean your plate, you need to eat more, you didn't eat enough, don't waste your food, ya know? I've always eaten everything on my plate my whole life, plus seconds a lot of times, but the past 10 years all that has led me to is guilt afterward. Feeling full is an addiction, plain and simple. I'm not trying to be a bodybuilder anyway. I don't want to weigh under 190 if I'm lean, but I don't have any desire to be a lean 215 or anything. I prefer feeling light, and I think it's a key to living a long and healthy life. I've read a lot about centerians and supercenterians (110+) and a LOT of them were very light. And check out Gary Player the former PGA golfer. Dude is like 78 and in phenomenal condition all around. Saw him on the master's par 3 tournament the other day and had no idea he was that old. Oddly enough, as I was reading an article I found about his dedication to fitness, he mentioned he had cut from 175 to 155 because "you need to be thinner as you get older". Apparently I'm not the only non-scientist to notice that.

    And yeah, the sharp pains were pretty minor but they seemed to be moving around my hip and toward my spine. I stretched out some more before my run and they went away. I think I'm ok, but sitting for long periods still tightens me up a lot and this stuff is gonna pop up from time to time.

    Man I'm chatty today..lol
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  8. #1208
    Who me? Chubrock's Avatar
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    Take this observation for what it is.

    I think your body will eventually adapt to what weight you choose to hang around at. At some point you'll start to lean out and over time body recomp will take place and as the days go by, you'll eventually appear harder at a weight that may have been a little heavy for you. With that said, the heavier I got, the more health issues I seemed to get ahold of. I was tweaking shit with more regularity. I felt like I was staying sick more often. I developed acid reflux, which I never had before. My gut felt like it was taking a hit. As I've started to come down in weight, I feel like I'm noticing less and less issues. I would much rather be a lean 205 than even a super lean 175, but I can't argue the quality of life comparison right now.

    By the way, try Oh Yea Victory bars. They are like the Quest bars, but cheaper. And damn good.

    Fuck, fight, or hold the light.

  9. #1209
    mrelwooddowd Patz's Avatar
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    Those oh yeah bars and quest bars are both expensive compared to the clif builder. I can get a case of 24 for $19 at sams.

    I generally agree with you, but I don't think I train hard enough to recomp without changing my diet. I do think I'll feel better if I'm lighter. I don't really want to be a smaller guy but I think it'll be better in-general for my health.

    Yesterday I skipped squatting again to give my back one more day of rest. I did my press deload sets then ran some 4th intervals.

    Today I did last week's squat session. I felt good but as requested I took video with my fancy new incredibly sexy galaxy S5. Pretty disappointed on my depth at EVERY weight, including warmups. The absolute worst part is that I'm bottoming out. I honestly thought I was low enough all this time..lol. That's literally as low as I can go if my back is upright. The only way I can get lower is if I lean forward at the waist, which would be terrible. My hip and maybe Achilles (?) Flexibility is awful.

    First video is 230..second is 260. After watching 260 I didn't bother with 290. I'm actually getting worse as weight increases, I'm presuming get because I'm staying even more tight.



    http://youtu.be/WZCoS5ADVSY

    http://youtu.be/NTdXPCIw9lI
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  10. #1210
    Who me? Chubrock's Avatar
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    Alright first things first brother. You're depth is shallow. You already know that. The biggest issue is you're so concerned about staying completely upright. SOME lean isn't bad. It allows you to load your hips. You begin your squat by shifting your hips back like you should. At that point you stop moving your hips back and start to drive your knees forward. This creates a position in which you can't utilize your hamstrings or glutes. All the pressure is in the quads and knee. Try driving your hips back continually and only breaking at the knees. Don't drive your knees forward. Once you learn to utilize that hamstring and glute, even if you're squatting high bar, you'll get much more pop.

    Fuck, fight, or hold the light.

  11. #1211
    mrelwooddowd Patz's Avatar
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    So it's not ALL doom and gloom??

    I'll try your tips on my deload day and see how it goes. This was pretty disappointing but maybe all is not lost. Hopefully shifting the load will actually give me more strength instead of me having to dial it back as I fear I may.
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  12. #1212
    Paul killxswitch's Avatar
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    Dialing back sucks, but partial squats suck more. Those are some good tips from Chubrock, I am going to keep them in mind the next time I squat.

  13. #1213
    mrelwooddowd Patz's Avatar
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    I'm only a few inches high on my better ones so i think i might be able to work that out with the suggested adjustments and not suffer too much on the weight.

    Otherwise I'll look like an enormous douche for think I squat 300.
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  14. #1214
    mrelwooddowd Patz's Avatar
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    I think I may have gotten a run in later last week. It was deload week and as usual I half assed it.

    New cycle starts this week. I think it's my 10th?

    Monday (this week) 65/75/85% of 90% 1RM

    Press

    90 x 5
    105 x 5
    120 x 5

    GHD sit-ups

    8, 8, 8


    Wednesday (65/75/85/ of 90%)

    Deadlift

    190 x 5
    220 x 3

    This felt awful. I actually half-assedly kicked my power rack in frustration. I didn't have any new pain but after not having deadlifted in three weeks that 220 felt enormously heavy. I could have done more reps but my back has been hurting for a week on the opposite side of where I was hurting on before. Gonna give it a few more days. Might go back to PT to figure out what it is. I think I'm hitting a nerve. Been going on for a year but lifting usually doesn't aggravate it.

    Went for a run. Ran a mile. My conditioning sucks.

    On the upside, my new diet is kicking ass. I have plenty of energy throughout the day and I eat constantly. Weight is down to a legit 209, which is about 9lbs in maybe 4 weeks and dropping steadily.

    Edited my first post..too much whining..lol
    Last edited by Patz; 04-23-2014 at 06:58 PM.
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  15. #1215
    mrelwooddowd Patz's Avatar
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    (65/75/85% of 90% of 1RM)

    145 x 5
    165 x 5
    185 x 5 (never have a ground out a rep longer than that last one. At one point the bar didn't move for almost 10 seconds)

    Bench felt heavy. I did have a week off and week 1 of a new cycle is always heavy, but I did some accessory work. I need it.)

    DB Fly

    20's x 8
    20's x 8

    GHD Sit-up
    8, 8

    Oblique Sit-up (per side)

    8, 8

    Dips

    5, 5

    Ran short on time. I also worked on my current drum song between supersets. "Snot" by Snot. Give it a listen if you like heavy, fast musAk..


    http://www.youtube.com/watch?v=5nFCl-5PqUc
    Last edited by Patz; 04-24-2014 at 07:39 AM.
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  16. #1216
    Paul killxswitch's Avatar
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    Didn't know you were a drummer. That is not my kind of music but I can appreciate the tight, in-the-pocketness of the drum and bass guitar.

  17. #1217
    Who me? Chubrock's Avatar
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    Haha that's a helluva grinder rep bud.

    Fuck, fight, or hold the light.

  18. #1218
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Didn't know you were a drummer. That is not my kind of music but I can appreciate the tight, in-the-pocketness of the drum and bass guitar.
    Yeah, started 8 years or so ago. I don't practice often enough but I do ok. I need a band though.I know Snot isn't for everyone but it's right up my alley..lol What's your type of
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  19. #1219
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Haha that's a helluva grinder rep bud.
    It was a beast. The 4th rep was really slow but I had to get at least 5 just to stay on-track with the program. At one point my left side actually starting heading back down but I nutted up like never before...lol. It helps a lot when you have the rack there to save your ass if you fail.

    I not only haven't been doing chest accessory work but I was also doing dips on shoulders day too and haven't been doing those, so I think my adaptation has taken a hit. Gotta just go back to the accessory work. I can't let all this progress slip.
    Last edited by Patz; 04-25-2014 at 10:55 AM.
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  20. #1220
    Paul killxswitch's Avatar
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    Quote Originally Posted by Patz View Post
    Yeah, started 8 years or so ago. I don't practice often enough but I do ok. I need a band though.I know Snot isn't for everyone but it's right up my alley..lol What's your type of
    Depends on my mood but I'm sure you don't want an essay on my musical preferences. I've played guitar for 17 years and bass for 14. Tried drums but sold my kit, I just wasn't any good. Favorite genres to play are hardcore, a few subgenres of metal, indie rock, and blues.

  21. #1221
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Depends on my mood but I'm sure you don't want an essay on my musical preferences. I've played guitar for 17 years and bass for 14. Tried drums but sold my kit, I just wasn't any good. Favorite genres to play are hardcore, a few subgenres of metal, indie rock, and blues.
    I thought later after reading your other post that you may be a musician. No one says "in the pocket" regarding drums unless they've either played them or been around a drummer a while..lol

    Sounds about like what I listen to for the most part. Throw in some Lamb of God and even some of the heavier stuff, plus I like a lot of the Nu Metal stuff like Sevendust, Godsmack, and especially Mudvayne. But you might catch me singing Elton John under the right circumstances too.
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  22. #1222
    mrelwooddowd Patz's Avatar
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    Did squats and press today. Squats below. Press was 10, 115, and 130 x 3 each.



    Working on my form for your critique. 2 reps each of 155, 185, 205, 225. I have a few shallow reps in there but I think most of them are good depth. Still not sure if I'm limiting myself with trying to stay upright and not sure if I'm sitting back well enough, but I really tried to control it all as much as possible. I actually think the reps feel better this way.

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