Page 43 of 53 FirstFirst ... 334142434445 ... LastLast
Results 1,051 to 1,075 of 1305

Thread: Pats Crossfit Journal

  1. #1051
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    HAHA..man those things are no joke.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  2. #1052
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    5/3/1 Deload

    Bench (40/50/60%)

    70 x 5
    90 x 5
    110 x 5

    2,700m run

    Found out today that my 500m isn't quite 500m..lol. Gonna have to adjust my loop..lol
    Actually..I think it was 470m, which would be about 2800. I guess I can scrounge up a couple hundred more to even it out.
    Last edited by Patz; 10-01-2013 at 01:42 PM.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  3. #1053
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    5/3/1 Deload, Day 4

    Squat

    90 x 5
    120 x 5
    145 x 5

    2,700m Run

    Got 'em all in for the week and headed out of town in the morning. That's it. Month 1 is in the books. I've enjoyed 5/3/1 thus far and am pretty surprised at what I've done. I think the set/rep scheme alone has shown me I'm capable of much more than I initially thought.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  4. #1054
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    It is great you're surprising yourself, great feeling. Keep it up. Nice running too, I need to get more of that in on my own time.

  5. #1055
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,413
    Deload..what is deload..? Nice sessions Pat its great to feel and be stronger than you thought you were keep it up man.

  6. #1056
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,780
    Surprisingly none of us know how to deload properly haha.

    Fuck, fight, or hold the light.

  7. #1057
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    I can't deload - never really felt like it did much for me///some people react differently- perhaps you will benefit more than I. Props to you for completing your first month of 5/3/1!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  8. #1058
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Welp..there went two weeks worth of workouts posted..lol. At least the site's back to normal.

    Today

    My backand hips were aching yesterday so I hit it with the roller and lacrosse ball and I think I overdid it. It was throbbing this morning, and since I was supposed to run I only did the squat portion of my 5/3/1 workout. I wasn't expecting to even make it through but I tightened up and it actually went pretty well.

    Squat

    205 x 3
    215 x 3
    230 x 7 (not too bad, considering. Had a couple more in me but I'm always afraid I'll pass out..lol)

    Easy 5K program.. 4 mile run with 1 minute walking every 4 minutes of running. Felt great. The temperature is perfect out too, so I had good stamina despite my back really, really starting to get uncomfortable. A hot bath and 800mg IBP has it feeling decent now.
    Last edited by Patz; 10-19-2013 at 12:23 PM.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  9. #1059
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    5/3/1 Cycle 2, Week 3, Day 1

    Press (85/90/95%)

    100 x 5
    115 x 3
    130 x 4 (was hoping for more, but I didn't feel quite full strength. I"ll take it though)

    Dips (superset with chins and GHD situps)

    BW x 6, 6, 6, 6, 6

    Chins (3/4" and 1/2" band assist)

    6, 6, 6, 5, 5

    GHD Sit-up

    BW x 8, 8, 8, 8, 8


    Easy 5K program. Week 3, Day 1

    30 min run, walk 1 minute every 4 minutes. Covered 3.1 miles

    Pretty good day. the run was tougher than I expected. I felt like I was running hard but but the pace calculator said I was about a 9:30 mile, which really pissed me off. But I guess it changes constantly because I just did the math and I did a 5K in 30 minutes with 6 minutes of walking. that explains why I'm really f'n tired. I'm not too sure where I'd have been if I'd kept running, although the pace I was running at was pretty difficult to keep up. I think this program is working.

    Up ,next..grass mowning.

    Tomorrow is deadlift/power cleans.
    Last edited by Patz; 10-21-2013 at 08:18 PM.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  10. #1060
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    5/3/1 cycle 2, Week 3, workout 2 (I love typing all that..lol)

    Deadlift (85/90/95%)

    175 x 5
    200 x 3
    225 x 10

    My form on dadlift has improved drastically, which is why I really don't care to be so far below my capabilities.)

    Back Extension

    BW + 1/2" band x 8, 8, 8, 8, 8 (I also wrapped the band around each fist to increase tension)

    Superset with..

    Power Clean

    3 x 5 @ 140 (form Improving here as well)

    Feelin pretty good, although I did hit myself in the eyeball yesterday while mowing grass. I went and found my goggles after that. Vision was a little blurry all evening but this morning it's pretty much back to normal and the pain is mostly gone. I usually don't wear goggles until I do trimming, but I learned my lesson. I'll probably forget about it by next mowing season though..LOL
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  11. #1061
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    vids of deadlift form improvement?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #1062
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Eventually. It's improved but it might still suck..lol. I usually have my phone playing Spotify so grabbing it to record seems like a daunting effort most of the time. What I'm noticing is that I'm pulling back into me like I should be and my shins are always bruised. I've never really consistently had bruised shins before recently. I always ended up pulling an inch or two out from my shins.

    Had to bump up bench day to today instead of tomorrow. We're having a Halloween party and I need to my my gym stuff out of the way tomorrow night, which means tomorrow I get to squat at 95% a day early, then run the 8 x 400's I didn't have time for this morning, THEN do a 4+ mile run at 6am Saturday after Friday's squats and softball..LOL Wonderfulz.
    Bench Press (85/90/95%)

    140 x 5
    155 x 3
    175 x 9 (PR)

    DB Row

    50 x 12, 12, 12, 12, 12

    Dips

    BW x 6, 6, 6, 6, 6
    Last edited by Patz; 10-23-2013 at 05:33 AM.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  13. #1063
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Squat (85/90/95%)

    190 x 5
    215 x 3
    240 x 9 (PR)

    Had a couple more reps of 240 in me but I was getting wobbly..lol. This is a true PR. My true 1RM I used to calculate this 5/3/1 is 285, which is +5 on my all time 1RM (280) so I've made significant progress here. A 1RM calculator says I'm in the 320 range. Pretty cool.

    GHR (band assisted)

    BW x 8, 8

    Easy 5K program.

    8 x 400m intervals at about -15 seconds of 1/4 mile pace. I was really hoofing it this morning despite it being after squats a day early and 40 degrees out. These things are killin me though, and next week I do 10, then 12 the week after. Gonna be tough!
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  14. #1064
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Staying in the driver's seat Patz, good job.

  15. #1065
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    175 for 9 on bench sounds great, as does your squat rep PR. Is your softball team any better yet?

  16. #1066
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Solid work on that last set of squats. Making big steps! I used to run a 400m in 48.95 when I competed in track. 400m, regardless of pace, is a pain.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  17. #1067
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Thanks for the read fellas. Strength is coming along nicely and I am REALLY enjoying 5/3/1. I'm in the most consistent groove ever. I haven't missed a single workout in 2 months. 👍

    Our team finished Friday at 0-15-1. Yes, we still sucked. I did go 4/4 though, so it was a personal victory..LOL

    Saturday morning..

    1 mile run. 7:53. I have 8 complete stop/start turns so I think I might be closer to 7:35 or so. Still, it's my fastest mile to date.

    Today..

    5/3/1 Cycle 2, Week 4 (deload), Day 1

    Press

    50 x 5
    70 x 5
    80 x 5

    Easy 5K program. Week 4, Day 1.

    30 minute run. 3.6 miles. Pushed the pace today and it was really tough..and cold..lol


    My gym area was turned into a haunted house for our family get together Saturday. Had to take down skeletons and spiders this morning to get in the rack..lol. You can see me with shredded abs, my power rack, and my whiteboard.





    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  18. #1068
    Senior Member Paulo_Santos's Avatar
    Join Date
    Nov 2011
    Posts
    327
    Keep up the great work Pat.

  19. #1069
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Is that a child next to you or are you 7' tall? 3.6 miles in 30 minutes seems like a pretty good pace to me.

  20. #1070
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Thanks Paulo.

    Paul, that's my 7 year old BUT..when you put on the costume you immediately hulk out to 8'3".

    Still in deload week. Did deadlifts up to 140 and a couple sets of back extension yesterday then nothing. Today I was due for 10 x 400m intervals but it was pissing down the rain. If it rains again tomorrow I'm gonna do it anyway..lol
    Last edited by Patz; 10-31-2013 at 05:56 AM.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  21. #1071
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,780
    Nice job lately Pat. Keep it up.

    Fuck, fight, or hold the light.

  22. #1072
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Thanks dude.

    10 x 400m intervals

    Man these suck, but I can feel them working. Saturday will be a slow 5 miler. I've never tried to run 5, but I don't think it'll be a problem. I've only not done it because I never saw much reason to run more than 3 miles unless I'm being chased..lol
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  23. #1073
    Senior Member Paulo_Santos's Avatar
    Join Date
    Nov 2011
    Posts
    327
    Quote Originally Posted by Patz View Post
    Thanks dude.

    10 x 400m intervals

    Man these suck, but I can feel them working. Saturday will be a slow 5 miler. I've never tried to run 5, but I don't think it'll be a problem. I've only not done it because I never saw much reason to run more than 3 miles unless I'm being chased..lol
    Holy crap, you did 10? I'm perfectly content with 4. LOL.

  24. #1074
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,851
    Quote Originally Posted by Paulo_Santos View Post
    Holy crap, you did 10? I'm perfectly content with 4. LOL.
    Yeah. At 6am. In the dark. With a flashlight..lol

    I gotta do what I gotta do. I kept my pace pretty consistent too. Gotta do TWELVE next week.. 👎
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  25. #1075
    Senior Member Paulo_Santos's Avatar
    Join Date
    Nov 2011
    Posts
    327
    Quote Originally Posted by Patz View Post
    Yeah. At 6am. In the dark. With a flashlight..lol

    I gotta do what I gotta do. I kept my pace pretty consistent too. Gotta do TWELVE next week.. 
    You don't mix in other intervals, like 100's, 200's, and 800's?

Similar Threads

  1. Crossfit Journal
    By Sensei in forum Powerlifting and Strength Training
    Replies: 15
    Last Post: 05-24-2007, 07:21 AM
  2. My Crossfit Journal
    By AstronautJones in forum Member Online Journals
    Replies: 21
    Last Post: 06-14-2005, 02:06 AM
  3. Pats or Colts?
    By Max-Mex in forum General Chat
    Replies: 22
    Last Post: 09-10-2004, 01:00 PM
  4. How about them Pats
    By Power-BB in forum General Chat
    Replies: 21
    Last Post: 12-31-2002, 07:38 AM
  5. Go Pats!!!!!
    By Accipiter in forum General Chat
    Replies: 16
    Last Post: 02-10-2002, 11:27 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •