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Thread: Pats Crossfit Journal

  1. #1076
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Paulo_Santos View Post
    You don't mix in other intervals, like 100's, 200's, and 800's?
    It's part of the 5k improvement program I'm doing. It's a 3-ish mile run on day 1, gradually increasing 400m intervals (200m walk between), then a long, slow run on day 3. That'll be a 5.5 miler tomorrow. The 400's gradually get to 12, and I'm presuming that's just to get you accustomed to picking up the pace and you end up at almost 5km. Then it steps the 400's down to 4 I think.

    My legs are pretty sore today. Almost feels like I did ME Squats yesterday..lol
    Last edited by Patz; 11-01-2013 at 07:00 AM.
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  2. #1077
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    It's part of the 5k improvement program I'm doing. It's a 3-ish mile run on day 1, gradually increasing 400m intervals (200m walk between), then a long, slow run on day 3. That'll be a 5.5 miler tomorrow. The 400's gradually get to 12, and I'm presuming that's just to get you accustomed to picking up the pace and you end up at almost 5km. Then it steps the 400's down to 4 I think.

    My legs are pretty sore today. Almost feels like I did ME Squats yesterday..lol
    That's the issue I had last year when I added running to y programming. I was running on the wrong days and running too much and I killed my legs and my squat dropped by 55#. That' why Alex Viada's program is so good.

  3. #1078
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Paulo_Santos View Post
    That's the issue I had last year when I added running to y programming. I was running on the wrong days and running too much and I killed my legs and my squat dropped by 55#. That' why Alex Viada's program is so good.
    Yeah, that was always a problem for me too until this. My normal run days are mon, wed and Saturday so my legs are always on 2 days rest for dreads or squats. It's worked out well.

    Today..

    5.5 mile run. There were twelve 1 minute walks. I think I used four of them. The whole thing took an hour on the dot.
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  4. #1079
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Yeah, that was always a problem for me too until this. My normal run days are mon, wed and Saturday so my legs are always on 2 days rest for dreads or squats. It's worked out well.

    Today..

    5.5 mile run. There were twelve 1 minute walks. I think I used four of them. The whole thing took an hour on the dot.
    That's good. As long as you are getting good rest, you will be good.

  5. #1080
    mrelwooddowd Patz's Avatar
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    Through busy-ness and poor time management, I missed my last two de-load workouts last week. Oh well..

    Workout..

    Press (75/80/85%)

    105 x 5
    110 x 5
    120 x 6 (tough. felt heavy coming off a de-load week.)

    Superset all three of these movements..

    Dips

    bw x 6, 6, 6, 6, 6

    Pull-ups

    Band assist x 5, 5, 5, 5, 5

    GHD Sit-ups

    bw x 8, 8, 8, 8, 8


    30 minute run. Only made it 3.1 miles. I felt so low energy, mouth was dry, etc. I think I just burned up my pre-workout protein bar through a fairly intense lifting session and there was nothing left for the run. I walked more than was prescribed. Oddly enough, I set out to skip all the walks and go for a PR. Still, my running was decently fast because with 5-ish minutes of walking I still ended up with about a 10 minute mile. Oh well...
    Last edited by Patz; 11-04-2013 at 10:48 AM.
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  6. #1081
    mrelwooddowd Patz's Avatar
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    Today

    Deadlift (75/80/85%)

    185 x 5
    195 x 5
    210 x 10

    Probably could have squeezed out a few more but I wasn't using a mixed grip so my hands were giving up.

    Superset

    Power Clean

    145 3 x 5

    Back Extension

    BW +3/4" band 5 x 8

    It's surprising how tough a workout can be if you super set.

    12 x 400m intervals tomorrow.
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  7. #1082
    Who me? Chubrock's Avatar
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    Nice work Pat!

    Fuck, fight, or hold the light.

  8. #1083
    Paul killxswitch's Avatar
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    What max are you working from on DL? 250? I bet if you can do 210 for 10 you can pull a lot more than 250 for one. Nice work on the superset, that'll get your heart pumping for sure.

  9. #1084
    mrelwooddowd Patz's Avatar
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    Thanks fellas. I appreciate the support!

    Paul, I think I have it at 285 right now. I'm sure I could pull at least 300 as I was doing it as recently as May or so, but my back has been sketchy for the past six years and I looked at this gradual progression as a chance to build up slowly and clean up my form. I got 395 back in '06 and I cringe when I think of the way I pulled back then. Oddly enough, I was never injured back then--just chronically sore.

    5/3/1 Cycle 3, Week 1, Workout 3

    Bench (75/80/85%)

    145 x 5
    150 x 5
    160 x 13 (PR)

    My bench increase is legit. I started with a 205 true max and that's pretty much where I was. I'm pretty confident I could get 225 now without too much fuss. Really, Deadlift is the only thing I've got set below my true max. Everything else is progressing beyond what I expected. I'm diggin this program.

    Dips

    BW x 5, 5, 5, 5, 5

    DB Rows

    55 x 12, 12, 12, 12, 12


    Tough workout. I've been increasing the weight for rows by 5lbs every cycle. Those 60 reps a side are getting more difficult..lol.

    Didn't get the 12 x 400m intervals on Wednesday. I was feeling nauseous Tuesday night. Was gonna do them today but it's pissing down the rain this morning. Tomorrow is squats so I guess I'll try for the runs on Saturday.
    Last edited by Patz; 11-07-2013 at 08:23 AM.
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  10. #1085
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    Squat (75/80/85%)

    200 x 5
    210 x 5
    225 x 12 (pr)

    Called it quits early because I need to swing by the bank and that last set DESTROYED me. I barely got the bar back in the rack and I just gently sat down, then laid on the floor for about 5 minutes. My hamstring started to cramp up, my legs are wobbling and my upper body is shaking, I guess from trying to stay tight when it got tough..LOL Good workout for sure.
    Last edited by Patz; 11-08-2013 at 09:46 AM.
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  11. #1086
    Paul killxswitch's Avatar
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    Whew 12 reps of heavy squats, nice work. I think you earned a little "cry on the floor" time.

  12. #1087
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Whew 12 reps of heavy squats, nice work. I think you earned a little "cry on the floor" time.
    Dude it jacked me up. Legs hurt, inner thighs (NEVER sore after squats) my calves, feet, one wrist..my back even randomly started hurting. I groaned last night every time I rolled over in bed....it was ridiculous. I didn't even run Saturday OR today. I dunno what happened but I think I crossed some kind of physical threshold and I don't know if it was good for me or not..LOL

    Today..

    Press (80/85/90%)

    105 x 3
    120 x 3
    125 x 5 (felt a little weak, but I'm ok with 5)


    Dips (super set these with Chins/sit-ups)

    BW x 6, 6, 6, 5, 9 (went for it on the last set)

    Chins (band assist)

    BW x 5, 5, 5, 5, 5

    GHD Sit-ups

    5 sets of 8
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  13. #1088
    mrelwooddowd Patz's Avatar
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    workout..

    Deadlift (80/85/90%)

    195 x 3
    210 x 3
    220 x 17*

    Power Clean

    145 x 3, 5 sets

    Back Extension

    BW x 8
    +1" band x 8,8,8,8,8

    Good workout. It's snowing for the first time so no run. I was 3/4 of the way through posting this on a computer when the power went out..lol

    That 220 x 17 surprised me. My traditional grip finally gave out but I'm sure I had 3-5 more reps in me. Form felt great. It's funny how heavy 175 felt during warm ups.

    Off to work. Going to see blue man group tonight with the family. I hope it's sweeeeeet. For $300 it better be! LOL
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  14. #1089
    Senior Member Paulo_Santos's Avatar
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    Great job Pat. That is a lot of reps on your last sets. Have you thought about skipping 1 or 2 deload weeks? Wendler mentioned that in his new book.

  15. #1090
    Who me? Chubrock's Avatar
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    Damn Pat...crazy pulling haha.

    Fuck, fight, or hold the light.

  16. #1091
    mrelwooddowd Patz's Avatar
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    thanks fellas. I do find it somewhat absurd that I'm getting so many reps on some of these last sets. I set my true estimated max for everything but deadlift. Press seems to be leveling off some but bench and squat are still moving fast. I think part of that is progress but equally responsible is the "challenge" associated with that last set telling you to get as many reps as possible. It's hard to challenge oneself when just doing your own thing.

    I read up on the de-loads some and Wendler really seems to lean toward keeping them, so I think I'll add 20 to my deadlift for the next couple cycles and see where that takes me.

    Off day today. Just a 30min run. It's been 8 days since I last ran so there was some rust to shake off. Part of that was because it was 25 degrees out..lol. I was gonna skip what I missed last week and pick up the program where I am, but decided this morning to just do last week over so I don't miss anything since, after all, it IS a program.

    So..those 12 x 400m runs await tomorrow after my bench session. Can't wait..lol
    Last edited by Patz; 11-13-2013 at 08:38 AM.
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  17. #1092
    mrelwooddowd Patz's Avatar
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    Short on time again yesterday. Wife was feelin ill so I hung around upstairs a little longer to bug her. Cut my lifting short to go get some sort of running in. I did do pretty well on the bench though.

    Bench Press (80/85/90% of 90% of true 1RM)

    150 x 3
    160 x 3
    170 x 12 (I swear, I've been using a real max I set in the beginning. I feel like bench is really going somewhere on this program.)

    1/2 mile warmup run, 400m run x 4 with 200m walking intervals. Ran too fast out of guilt for not doing 12 and it felt like crap, deservedly.


    Today..

    Squat (80/85/90% of 90% of true 1RM)

    210 x 3
    225 x 3
    240 x 10 (definite PR)

    Actually had a few more reps of 240 in me but I was so paranoid about my depth I just went ahead and ended it.

    GHR with 1.5" band assist

    8, 8, 8

    Terrible reps. I keep adding assistance to the GHR and it's still so difficult. I can't do a single rep with good form unassisted. So freakin difficult..
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  18. #1093
    mrelwooddowd Patz's Avatar
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    Press 75/85/95%
    100 x 5
    120 x 3
    135 x 3 (pr)

    GHD Sit-up

    5 sets of 8

    Chins (band assisted)

    5 x 5

    Dips

    5 x 5

    Ok workout. Expected to get a couple more reps of 135 but I'm still satisfied. Gonna try to get a 30 minute run in this evening.
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  19. #1094
    mrelwooddowd Patz's Avatar
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    Workout..

    Deadlift

    185 x 5
    210 x 3
    235 x 10

    25 minute run. It was pretty slow. My running consistency has tanked the past few weeks. Life and weather have been getting in the way. Man it's COLD out (by my kentucky standards). It's 28 degrees and I can feel it in my lungs.
    Last edited by Patz; 11-20-2013 at 06:09 AM.
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  20. #1095
    Senior Member Paulo_Santos's Avatar
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    Keep at it. You doing great.

  21. #1096
    mrelwooddowd Patz's Avatar
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    Thanks man. I'll keep on pluggin away and see how it goes.

    Had a good one today..

    Bench Press (75/85/95%)

    145 x 5
    160 x 3
    180 x 2 (that's 95% of my 90% baseline. only did two so I could go for a PR)
    195 x 1
    210 x 1 (PR)
    225 x 1 (big PR. 20lbs over my last max attempt, and matches my all time PR. First time in 8 years I've benched 225.)

    DB Flyes

    20 x 10
    25 x 10
    25 x 10
    25 x 10
    25 x 10

    Dips

    BW x 6
    BW x 6
    BW x 5
    BW x 4
    BW x 3

    Good workout. Took out the Rows and added Flyes. I need some more direct chest work I think. Chest is super pumped right now..lol
    Last edited by Patz; 11-21-2013 at 06:04 AM.
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  22. #1097
    mrelwooddowd Patz's Avatar
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    Squat 5/3/1 @75/85/95% + a true PR attempt

    200 x 5
    225 x 3
    255 x 1

    275 x 0.75..lol Tried it again. Get a little rushed when I'm 5lbs under my max.
    275 x 1
    290 x 1 +10lb PR

    2 sets of GHR. Added another band and finally got some quality reps.


    Sweetness. All time squat PR. My legs were a little tired today so I think I've got that 300 in me. I'll try to max again in another 3 months or so. My running is kinda suffering. The weather has started to get bad. I can deal with cold, but it's been raining a lot and my street gets pretty slippery. I don't like falling down..lol. Time is also getting to be a problem. If I get to the basement by 6am I generally can scrounge up about 45 minutes to run after, but the runs in the Easy 5K program get more and more long, and they're pretty much out of my time range most of the time. If I start getting up earlier than 5:00 my wife will probably kill me..LOL. I don't even know anyone that gets up at 5:00 other than me.

    Both my achilles tendons have been weird lately as well. One will suddenly start to hurt just a little bit, then it'll go away and the other one will do something similar a few days later, or maybe just feel kinda tight. It always goes away, but even this morning the one on my right side started hurting randomly. I've been sitting with my feet up quite a bit at work lately. Maybe they're tightening up and getting a little strain after I start walking around again. I saw a friend of mine snap his clean back in July and I'm a little paranoid now..lol
    Last edited by Patz; 11-22-2013 at 06:08 AM.
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  23. #1098
    Who me? Chubrock's Avatar
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    Haha Patty! Man am I glad you listened to me about starting to do 5/3/1 haha. Awesome job on the PRs bud!

    Fuck, fight, or hold the light.

  24. #1099
    mrelwooddowd Patz's Avatar
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    Yeah buddy!! Light weight!!

    Yeah I'm glad I listened too. It works, and it holds me accountable if I miss a workout.
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  25. #1100
    mrelwooddowd Patz's Avatar
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    Back from Thanksgiving. Got all my de-load workouts in last week, even though I had to do the last 3 on Saturday..lol. Did sprints on the Elliptical twice during the week too.

    This week..

    Monday

    Press (75/80/85%)

    95 x 5
    115 x 5
    125 x 5

    Dips

    6, 6, 5, 5, 5

    Chins

    Band assist, 5, 5, 5, 5, 4

    GHD Situps

    10, 8, 8, 8, 8


    Today

    Deadlift (75/80/85%)

    165 x 5
    195 x 5
    215 x 15

    Back Extension

    2 bands x 8
    2 bands x 8
    +25lb plate x 8, 8, 8

    Power clean

    150 x 3, 3, 3, 3, 3

    30 second sprint intervals on Elliptical (don't laugh) x 11 (gradual resistance increase)

    I've had a cold for several days, and running just isn't working. I can't breathe though my nose. The Elliptical doesn't get me as winded so it seems to be working.
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