Deadlift (75/85/95% of 90% 1RM)
225 x 5
245 x 3
275 x 6
165 x 3, 3, 3
10, 10, 10
Good workout. I was hoping for 8 reps of 275 but the 6 was ok. I was feeling just a tad unstable anyway. Back is feeling great. Not coincidentally, I've been doing extensions again. That GHD would be worth $1,000 to me if I had to buy it again.
I really need to start doing GHD and reverse hyper work, seems like they really help. For some reason I thought you built yours.
475 seems pretty good for a GHD.
Bench (75/85/95% of 90% of projected 1RM)
170 x 5
190 x 3
215 x 1
SUUUUPER slow rep. I let it get slightly out in front of me and I'm pretty certain it actually dipped downward during the 5-7 seconds it hung in the air. I continually amaze myself at my ability to grind the F out of a bench rep and finally get it. I haven't failed on a single in at least a year and I never use a fast descent/springboard push. That wasn't a PR but it was only 10lbs under the 225 I got a few months back when I was 14lbs heavier, so I was pretty happy about it.
Real short on time this morning due to work. Did a few sets of dips and sit-ups on the GHD afterward.
5-7 seconds is crazy. I fail all the time in those situations. Nice job.
Did squats today with 3 seconds pause in the bottom. Worked up in small increments up to 215. Nice big stretch going on there. Gonna start forcing myself to sit in the bottom off and on during the day. I can feel the improvement but I'm gonna keep working on it. Should have my new tripod adapter soon so I'll record my next session.
nice, let me know how that sitting helps mobility
Just a lil guy trying to be fit.
Best competition lifts:
at 165: 630 sq, 480 bench, 501 dl
Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.
Not incredibly indepth video, but watch this (hell, watch everything Brian Carroll has posted):
Fuck, fight, or hold the light.
I'll watch that video. Thanks for sharing!
100 x 5
110 x 5
125 x 4
6, 6, 5
35's x8, 8, 8
15, 15, 15
Leaving for vacation in a few days and this is week 1 of another cycle. Gonna try to get something done at the hotel if possible. Otherwise I'll just try to pick up where I left off. Weight is still 204/205. Trying to keep pretty strict until I leave. I'll feel much better about myself if I do..lol
Last edited by Patz; 06-12-2014 at 10:34 AM.
How's the vacation? Did you pork back up?
Did you fall off the wagon?
LOL..vacation was good. Had some good food and spent a lot of time on the beach and in the water. I probably gained a couple but I'm back on the wagon this week. Haven't felt like posting in the journal for some reason.
Started Tuesday. Did Press up to 3 sets of 85 x 5, 4 sets of dips and 4 sets of situps, then did eight 40yd hill sprints. My left shoulder hurts so I just kinda kept it low. Almost three weeks off didn't help matters either. I haven't been working out but I'm officially in a band so I've done LOTS of drumming. It's pretty good cardio, or at least good enough to keep the weight off. It's just been hard in-general to get motivated to workout. This happens to me EVERY year. I do well in spring, then I cut and lose motivation/energy in summer right after vacation, then get going again pretty well in fall, then eat too much in nov/dec, then start the cycle over again. I did start drinking coffee again a couple weeks ago so I'm hoping to break the cycle this summer. The wife is back on track with her workouts too so I'm gonna try to keep consistent. I like these sprints and I'm thinking about getting a tire to flip across the backyard. Running just sounds horribly boring right now and I have softball coming up so I need to get my sprinting muscles up to snuff. I'm almost 35 so I'm in the strain danger zone..LOL
Wednesday I did deadlifts up to 225 and back extensions.
Yesterday I did ten 40yd hill sprints. My backyard is a steep ass hill too. It's no joke.
This morning I did bench up to 185. Shoulder still hurts somewhere on the inside. I have no idea how I did it and I hope it doesn't linger.
Tomorrow I should be squatting, or possibly sunday, then gonna go for a dozen hill sprints. I have a tripod mount now so I'll take some video of the squats.
Everything felt heavy this week. I hated to miss so many workouts, but I was basically gone from home for 2 weeks for the most part. At least I was active..unfortunately it was mostly my mouth..lol
Last edited by Patz; 07-04-2014 at 10:17 AM.
Haha well I'm glad to see you didn't die. Was beginning to wonder.
Fuck, fight, or hold the light.
Welcome back. Squats and then hill sprints sounds awful, good luck with that.
I'm REALLY losing interest in weights lately. Enjoying the hill sprints, and have even mixed them with kettle bell work twice this week. I need a change. Getting motivated for barbell work has been a chore. Nine months of 5/3/1 and the occasional run has run its course, plus I've been getting a tiny bit winded after doing normal things like a flight of stairs. Not acceptable..lol. I'm gonna try to get in the big lifts under the 5/3/1 format (not super concerned with increasing strength quickly but I don't want to lose what I've got) then do more HIIT type stuff. I've got some DIY prowler plans and am looking for a tractor tire.
Did some benching up to 140 this morning. It's about all my shoulder could handle. My ROM without pain has improved some but I still can't overhead press an empty bar without some pain and instability. The most irritating part of that is I have no clue how I injured it.
Last edited by Patz; 07-18-2014 at 08:28 AM.
Funny how these things cycle around. I've never actually seen anyone do 5/3/1 and be happy with it. Just seems like people get bored. I hope you stick with it in some capacity and don't lose all your gainzzz.