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Thread: Pats Crossfit Journal

  1. #1101
    mrelwooddowd Patz's Avatar
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    Thursday

    Bench Press

    125 x 5
    145 x 5
    165 x 12

    A couple sets of dips and flyes. Had to run upstairs and cook a couple pounds of chicken that had forgotten about..lol

    Friday

    Squat

    180 x 5
    205 x 5
    235 x 7

    GHR
    band assist x 8, 8, 8

    GHD Sit-ups

    BW x 8, 8, 8

    I swear..a glute ham raise is so difficult. I say it a lot, but it's so f'n frustrating.

    15min elliptical

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  2. #1102
    mrelwooddowd Patz's Avatar
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    Press (65/75/85%)

    100 x 3
    115 x 3
    130 x 4

    Super sets..

    Dips

    BW x 6, 6, 6, 6, 4

    Chins

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

    GHD Sit-up

    8, 8, 8, 8, 8


    Not for time. Just for cardio.

    50 Sit-ups
    50 Ball Slams
    50 Burpees
    50 sit-ups
    Last edited by Patz; 12-10-2013 at 11:42 AM.
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  3. #1103
    Who me? Chubrock's Avatar
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    Damn Pat that press is looking good. Nice job man!

    Fuck, fight, or hold the light.

  4. #1104
    mrelwooddowd Patz's Avatar
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    Thanks man. Progress on it seems to be slowing just a bit but I'm feelin pretty good about it either way.

    Been a busy week. Came off a 32 hours worked weekend at midnight monday morning and it got me off schedule. That met-con after my lifting on Tuesday really had me sore (50 burpees after not crossfitting for 6 months will do that) so I kept pushing things back. Got one in today. Gonna bench tomorrow and squat on Sunday, or possibly both tomorrow. We shall see..

    Deadlift (70/80/90%)

    175 x 3
    200 x 3
    225 x 15 (keepin that 15 streak alive..lol)

    Power Clean

    150 x 3, 3, 3, 3, 3

    Back Extension

    BW + bands x 8, 8, 8, 8, 8
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  5. #1105
    mrelwooddowd Patz's Avatar
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    Workouts..

    Bench Press

    135 x 3
    155 x 3
    175 x 10

    Dips

    BW x 6, 5, 4

    DB Fly

    30 x 8, 8, 8
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  6. #1106
    Who me? Chubrock's Avatar
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    Haha that high rep DLing would make me puke lol.

    Fuck, fight, or hold the light.

  7. #1107
    mrelwooddowd Patz's Avatar
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    Lol..I always immediately sit down beside the bar and let blood flow go back to normal. Speaking of..

    Deadlift (75/85/95%)

    190 5
    215 x 3
    240 x 13 (not bad. Had a few more but grip failed)

    Back Extension

    BW + bands x 10, 8, 8

    Power Clean

    150 x 3, 3, 3

    Elliptical sprints x 10


    I missed last week's squat workout. I'm not sure if I should make it up this week or just move on to this week's sets.
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  8. #1108
    Who me? Chubrock's Avatar
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    Damn that's a lot of DLing haha.

    Fuck, fight, or hold the light.

  9. #1109
    mrelwooddowd Patz's Avatar
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    It felt like it too..lol. Thanks for the read!

    Yesterday

    Bench Press (5/3/1+@75/85/95%)

    145 x 5
    165 x 5
    185 x 7

    Dips

    5,4,5,5,5

    DB Fly

    30's x 8, 8, 8, 8, 8

    GHD Sit-up

    8, 8, 8, 8, 8


    Today..

    Squat (this is last week's session I missed. I'll do this week's during de-load next week)
    3/3/3+ @ 70/80/90%

    195 x 3
    220 x 3
    250 x 7 (rep PR)

    Depth was sketchy at first, then ended up well below parallel.

    I'm resting now but gotta leave for work in 20 minutes. Gonna try to do this infernal GHR. Still experimenting with the band assistance so I can get good reps.
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  10. #1110
    Who me? Chubrock's Avatar
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    Your squatting is really getting good Pat. Nice job!

    Fuck, fight, or hold the light.

  11. #1111
    mrelwooddowd Patz's Avatar
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    Thanks man. I'm plugging away at it and enjoying myself.

    Did a couple deloads and a run last week, then this week begins week 1 of my 5th cycle. My current maxes are listed at

    Bench - 225 (set as 225 also for 5/3/1 currently)
    Press - 165 (just based on my 5/3/1 increments. Haven't tested it.)
    Deadlift - 240 x 13 in training. Set at 295 for 5/3/1 as of this week..I think)
    Squat (320 for 5/3/1, 290 tested)

    Tuesday

    Press

    105 x 5
    115 x 5
    130 x 4

    Dips

    5,5,5,5,5

    Chins

    5,5,5,4,4

    GHD Sit-ups

    8,8,8,8,8

    Wednesday..

    Deadlift

    170 x 5
    190 x 5
    215 x 10

    Power Clean

    155 x 3, 3, 3, 3, 3

    Back Ext

    BW +25 x 8,8,8,8,8


    Today..

    Bench Press

    125 x 5
    145 x 5
    165 x 13

    Flyes

    30 x 8, 8, 8, 8, 8

    GHD Sit-up

    8,8,8,8,8

    Dips

    4,5,5,4,4


    Decent week so far. The first week of a new cycle always feels heavy or just kinda blah. Have been working all week too, including a double yesterday so only slept 5 hours last night. Getting any runs in has been a real problem. I've internet diagnosed myself with cold weather exercise induced asthma. It's a real thing. I wheeze and cough for hours after a run in the cold and keep wheezing throughout the night. Doing met-con stuff indoors is hindering my lifts. I'm seriously considering picking up a concept 2 rower soon. The running is obviously not working right now and the elliptical just doesn't cut it. My wife is awesome by the way. She doesn't give me any crap about purchases like this because she knows I'll use them. She also went to my NRA pistol class last weekend just to appease me..and she enjoyed it.
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  12. #1112
    mrelwooddowd Patz's Avatar
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    Squat

    190 x 5
    215 x 5
    240 x 7

    Felt ok for week 1. Tweaked my back just a little so I stopped at rep 7. Had at least 3-4 more in me
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  13. #1113
    mrelwooddowd Patz's Avatar
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    Press (70/80/90%)

    105 x 3
    120 x 3
    135 x 4 (rep PR)

    Dips

    BW x 5, 5, 5

    DB Press

    30's x 8, 8, 8

    GHD Sit-up

    8, 8, 8


    Felt kinda blah this morning. It was -4 degrees when the alarm went off at 5:00 and I think I just didn't want to get out of bed. 135 x 4 felt pretty decent though. My overhead press is about to plateau. I decided to swap out the pull-ups for DB press to get a little more shoulder work. We'll see how it goes. I might recalculate my press after this cycle depending on how my max reps of 145 goes next week.

    Running has been terrible and non existent the past few weeks. I need some cardio pronto. The wife is doing a diet contest and I'm joining to support her. I'd like to drop 15-20. We decided to try Insanity's "Focus T-25" in the evenings. I know..don't laugh. My 5/3/1 isn't taking a backseat or anything but hopefully adding the t25 will help us both lean out. I don't think it will be muscularly strenuous enough to hinder my gains. I wanna help her out anyway.
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  14. #1114
    mrelwooddowd Patz's Avatar
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    Deadlift

    180 x 3
    210 x 3
    235 x 8

    Power Clean

    155 x 3, 3, 3, 3, 3

    Back Extension

    +25 x 8, 8, 8, 8, 8


    Deadlift felt heavy and for got sloppy so I stopped at 8.
    Last edited by Patz; 01-09-2014 at 08:26 AM.
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  15. #1115
    mrelwooddowd Patz's Avatar
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    test post
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  16. #1116
    Paul killxswitch's Avatar
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    Go Pat go! Do you feel like your power cleans have made any sort of positive difference in your deadlifts? I remember Rippetoe saying that a lot in his book and in articles/interviews, always wondered if it was true.

  17. #1117
    mrelwooddowd Patz's Avatar
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    I really don't know..lol. I just add 5lbs per cycle and gonna see how far I get. I'm trying to work on form as I go. My deadlift feels good though. I certainly don't think the cleans are hurting me.

    Bench Press 70/80/90%

    135 x 5
    160 x 5
    180 x 10 (rep PR)


    Flyes

    30's x 8, 8, 8

    Dips

    BW x 5, 5, 5

    GHD Sit-up

    8, 8, 8

    A bit short on time this morning. Bench felt great. I squeezed out reps 9 and 10 like a champ. I'm pretty confident my 1RM is 230+ now, which would be a major milestone. I can't believe I'm halfway through my fifth month of 5/3/1. Still progressing, still enjoying it.
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  18. #1118
    mrelwooddowd Patz's Avatar
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    Squats (70/80/90%)

    200 x 3
    220 x 3
    255 x 6

    My depth concerns me. It's hard to tell when I'm at parallel, but I generally gauge it by when I feel my hip flexors relax and my quads take over fully. That seems to be ok but I'm coming up on my toes half the time at the heavier weights. I'm trying to go ATF on all my warmup sets so hopefully it'll transfer into deeper ME squatting but I don't know. We'll see I guess.

    No accessory work today. Had to be at work at 8am. Hit a deer on the way in this morning too. Cracked my front bumper cover. Wonderful..
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  19. #1119
    mrelwooddowd Patz's Avatar
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    Yesterday I did the first workout of T25 and today I did #2, which was frustratingly similar to workout 1.. I feel extremely feminine doing all the jumping and twinkle toes stuff and uppercuts, and apparently "Shaun T" has a hard-on for jumping. My calves are F'ng killing me and I've discovered that despite being a decent drummer and passable athlete in most sports I am amazingly, amazingly uncoordinated on my feet. I all but gave up on doing anything with my arms if my feet were moving. It's amazing how I can feel embarrassed at my own physiological failures when I'm already failing at life by even doing a DVD based fitness program.

    Regardless, it's pretty good cardio and I shall keep it up. Tomorrow is TOTAL BODY CIRCUIT..LOL

    On the bright side, I did PR on press today.

    Press (75/85/95%)

    115 x 5
    130 x 3
    145 x 1 (allllmost got 2)

    Super sets..

    Dips

    BW x 6, 5, 5

    DB OH Press

    35's x 8, 8, 8

    GHD Sit-ups

    8, 8, 8

    I'm happy with a PR but I guess after next week's de-load I'll need to recalculate my press. I guess 5 cycles isn't too bad.
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  20. #1120
    Paul killxswitch's Avatar
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    Congrats on the PR, looks like 5/3/1 is working out well for you. As for the workout DVD, if it helps with conditioning then who cares how dumb you look doing it?

  21. #1121
    mrelwooddowd Patz's Avatar
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    LOL..thanks! I do look pretty dumb though. I'm also finding out how much I still suck at pushups and planks. I still think all that stuff sucks but I feel like it'll have the desired efffect and my wife is sticking with it, which makes it 100% worth it for me.

    Did T25 again last night. It was the hardest one yet. Tonight is abs.

    This morning

    Deadlift (75/85/95%)

    195 x 5
    220 x 3
    245 x 8

    Pretty sore from the lungest and squats in T25 the past few days and my calves are still about 25% necrotized flesh at this point, but all in all it wasn't too bad.

    Power Clean

    155 x 3, 3, 3

    Back Extension

    +25 x 8, 8, 8

    /fin
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  22. #1122
    Senior Member Paulo_Santos's Avatar
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    Good job. T25 sounds like fun. LOL

  23. #1123
    Paul killxswitch's Avatar
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    Why do you suck at pushups? Have you thought about doing them every day? I did that for a little over 3 months and got a lot better at them.

  24. #1124
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Why do you suck at pushups? Have you thought about doing them every day? I did that for a little over 3 months and got a lot better at them.
    I've done that a couple times and I did get better but it usually messed up my bench and press strength. I would be sore on lift days. Since I'm not doing them in crossfit WODs anymore it's not too big of a deal. It's just a little annoying when I can bench over my body weight but it kills me to do 20 push-ups.
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  25. #1125
    mrelwooddowd Patz's Avatar
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    Yesterday..

    Bench (75/85/95%)

    150 x 5
    170 x 3
    190 x 7 (PR) Had I not been sore from T25 I might have got a few more.

    Super sets..

    Flyes

    30's x 8, 8, 8

    Dips

    BW x 6, 5, 4

    GHD Sit-up

    BW x 8, 8, 8

    Good workout. Felt pretty good considering how beat up I feel from all the additional cardio. Did another T25 last night. Probably gonna do my 5/3/1 ME squats tomorrow morning.
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