Page 43 of 44 FirstFirst ... 3341424344 LastLast
Results 1,051 to 1,075 of 1083

Thread: I says to myself, "Self, stop being fat and lazy."

  1. #1051
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Not sure yet, usually "strength" cycles are 4-6 weeks. I haven't squatted heavy consistently in a while so I am expecting it to be tough.

  2. #1052
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,833
    Nice lifting bud!

    Fuck, fight, or hold the light.

  3. #1053
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Thanks.

    7/10/14

    400m run

    Lots of barbell warm-up, then

    10 minute technique complex @95 lbs.

    Deadlift
    Full Clean
    Front Squat
    Push Press
    Split Jerk
    Squat

    I didn't keep track of rounds, just worked on form each rep. I think I figured out a stance issue with my shins not being vertical enough. Split jerk is hard to do with good form when the weight is lighter.

    WOD:

    21 box jumps (24")
    21 Shoulder-to-overhead (usually push press or jerk)
    15 BJ
    15 S2O
    9
    9

    Finished in 6:11. Should've done this at 115 but I forgot to add the 10s after the complex. Woops. Box Jumps were pretty fast.

  4. #1054
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    8 x 400m w/2 min rest between.

    Splits:

    1:39
    1:38
    1:38
    1:40
    1:55 (left 15 seconds too early and it got in my head)
    1:50
    1:46
    1:41

    If not for the screw-up on the 5th round I'd be happy with these. Calves are feeling it right now.

  5. #1055
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Quick 400m run, then

    Front squat

    Warm-up sets of 95, 135, and 185, then

    205 x 5
    225 x 3
    245 x 1
    265 x 1 (+10 lb. PR)

    I maybe could've done 275 but a 10 lb. PR is a good way to start the day. Not that long ago 225 was my 1rm and now I can do 3 with some left in the tank. I will use these numbers for the squat cycle that is about to start next week.

    20 second ring dip static holds
    4 or 5 sets arms extended
    4 or 5 sets arms fully bent

    Bleh, hated this. My right hand is still numb. Started off strong but the last few were shaky.
    Last edited by killxswitch; 07-14-2014 at 08:16 AM.

  6. #1056
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    4 x 500m rows

    Total time 10:05, splits of 1:44/1:44/1:47/1:46. I'm happy with my consistency there.

    WOD - 12 minutes, EMOM, alternating between
    5 reps bench press (185, but I did 155 because I suck)
    5 reps strict toes-to-bar

  7. #1057
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,885
    Quote Originally Posted by killxswitch View Post
    8 x 400m w/2 min rest between.

    Splits:

    1:39
    1:38
    1:38
    1:40
    1:55 (left 15 seconds too early and it got in my head)
    1:50
    1:46
    1:41

    If not for the screw-up on the 5th round I'd be happy with these. Calves are feeling it right now.
    That's pretty good! My 400's aee always 2 minutes even, give or take 2 seconds..lol

    That emom with bench and ttb seems odd.
    _________________________

    5/3/1 Journal


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

  8. #1058
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    If only there'd been curlz it would've been a beach body workout. Pecs tris and abs.

    7/18/2014

    Lots of warm-up, then

    20 min complex, EMOM of

    Full Clean
    Front squat x2
    Jerk

    Started at 135 for 10 rounds, then did 155 for 11-20. Think I figured out a few things about the clean.

  9. #1059
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,524
    Good work with the Front Squat PR buddy!
    Last edited by macdaknife; 07-21-2014 at 06:00 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #1060
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Thanks mac.

    7/21/2014

    Squat

    Warm-up, then 225 x 5 x 5

    Haven't done this much volume in a while, but it wasn't bad.

    WOD - for time

    21 Handstand Push-ups
    21 Thrusters @95 lbs.
    1 min. rest
    15 HSPU
    15 thrusters
    2 min rest
    9 HSPU
    9 thrusters

    I got up on the wall and knew I was in trouble. I don't know what was up but my triceps just got exhausted almost immediately. So going from HSPU to thrusters back and forth really sucked. Time was 17:28, not very good.

    I was late to the gym because I was running around my house like an idiot looking for my keys. Puts me in a bad mental state when I do stupid stuff like that and my performance definitely suffered.
    Last edited by killxswitch; 07-21-2014 at 09:07 AM.

  11. #1061
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Strict Press:

    95 x 5
    95 x 5
    105 x 5
    105 x 5
    115 x 5

    WOD: 10 min AMRAP @135 lbs.

    12 DL
    9 hang power cleans
    6 shoulder-to-overhead (I did push jerk)

    Completed 2 rounds + 9 hang cleans. I hate hang power cleans. Just anything from the hang position really. Hate hate hate. I don't generate any power. My hands also struggled with this one, some deep knurl on my bar I guess.

  12. #1062
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,833
    Good strict pressing and metcon Paul.

    Fuck, fight, or hold the light.

  13. #1063
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Thanks chub.

    7/24/14

    400m run

    DL
    135 x 5 hook grip, touch-and-go
    225 x 5 hook grip, touch-and-go
    (belt on)
    315 x 5 neutral grip, touch-and-go
    365 x 5 fast singles
    365 x 5 not-as-fast singles

    Whew! Lots more heavy volume than I am used to on DL. My training partner tried 385 on the last set and it didn't go well for him. Glad I stuck with 365. Trying to get some hook grip practice in on my warm up sets.

    WOD - 15 min EMOM

    5 pull-ups
    5 push-ups

    I was running a bit behind so the workout started before I was ready with a band. So I just did the first two rounds without a band. Surprise. Felt great to do the pull-ups un-assisted. I had to add a band (and then eventually two) after those first two rounds, but hey, progress.

    Really good workout today after a lackluster Tuesday.

  14. #1064
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,524
    I hate hook grip... bar just rolls out of my hands when it gets heavy!

    great pulling though Kills... well done with the pullups too buddy!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #1065
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Thanks mac. I doubt I'll ever switch over to hook grip exclusively but it is helpful to train it for when I'm doing oly lifts.

    Kind of a shorter workout this morning. Did 5 rounds for completion of

    5 toes-to-bar
    5 handstand push-ups

    Then a 2000m rowing time trial. Finished in 7:14 which was first in the class and the top time of the day so far. Though by now that may have changed.

  16. #1066
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Overhead squat:

    95 x 5
    115 x 5
    125 x 5
    135 x 5
    145 x 5

    Used oly shoes for the first time today and the stability was excellent. Looking forward to squatting with these soon.

    WOD - 10 minute EMOM of 10 wall balls and 5 KB swings. Used a 30 lb. wall ball (woof) and 24kg kettlebell.

    Good workout this morning. I have not been using my PWO shake and I think there are both benefits and drawbacks. I like not feeling anything in my stomach sloshing around, but I expect on certain workouts not having any fast carbs to draw on will not be good.

  17. #1067
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,833
    30lbs wall ball...once again. No way.

    Fuck, fight, or hold the light.

  18. #1068
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,524
    That's a strong oh squat mate! Only tried that once and (obviously) the weight was no where near that!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #1069
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Quote Originally Posted by Chubrock View Post
    30lbs wall ball...once again. No way.
    It definitely sucked. But not as bad as last time I used it.

    Quote Originally Posted by macdaknife View Post
    That's a strong oh squat mate! Only tried that once and (obviously) the weight was no where near that!
    I am getting more comfortable with it. Narrower grip helps.

    --

    8/5/2013 (crap man I joined this site 6 years ago)

    Squat

    225 x 3
    245 x 3
    265 x 3
    275 x 2
    275 x 0, missed depth
    275 x 1
    285 x 3

    Had some issues on last set especially with shooting my ass out and hinging the weight up. Need to watch that, probably shouldn't have done 285.

    WOD - 16 min EMOM

    Alternating each minute
    15 KB swings (Russian, 24kg)
    7 ring dips

    Had to back the dips down to 4 after the first few rounds, bleh.
    Last edited by killxswitch; 08-05-2014 at 08:26 AM.

  20. #1070
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Finally back in the gym.

    800m warmup run

    Strict press:

    95x3
    115x3
    125x3
    125x3
    125x3

    This just isn't my lift.

    15 min. EMOM
    1 power clean
    1 split jerk

    Worked up to 175 while working on some form issues.

  21. #1071
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    WOD - 5 rounds of

    15 wall balls (20 lbs)
    10 power cleans + jerk (95 lbs)

    Completed in 12:58.

    DL

    155 x 2
    245 x 2
    335 x 2
    385 x 1

    After one rep of 385 I blacked out (but stayed standing) for a few seconds. Decided to call it quits after that. Bad sleep + only a nectarine to eat before working out + doing a WOD before strength (shitty programming) = bad DL day.

  22. #1072
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,524
    was that an early morning workout or had you just not eaten Paul?

    I'm not a crossfitter so I don't know what some of the moves are, but 13 minutes of intense work is no joke... a 4 minute Tabata wipes me out!
    Last edited by macdaknife; 08-18-2014 at 10:19 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #1073
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,833
    No heavy work AFTER a WOD. Otherwise nice job!

    Fuck, fight, or hold the light.

  24. #1074
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,205
    Quote Originally Posted by macdaknife View Post
    was that an early morning workout or had you just not eaten Paul?

    I'm not a crossfitter so I don't know what some of the moves are, but 13 minutes of intense work is no joke... a 4 minute Tabata wipes me out!
    They're all early morning (7AM) but I usually do a PWO shake with dextrose and protein. If I skip it I am sometimes ok but not that day. I am getting more and more accustomed to the metcons but sometimes they still get me. Especially when I basically take a week off like last week.

    Quote Originally Posted by Chubrock View Post
    No heavy work AFTER a WOD. Otherwise nice job!
    Yeah I hate it but that is just what the class was doing that day. First time I can remember it. I don't know if they're trying something new or reinventing the wheel or what but I am not digging it at all.
    ----

    8/20/14

    WOD

    15 minute AMRAP
    1 hanging knees-to-elbows
    1 hanging toes-to-bar
    1 pull-up
    Then 2 of everything
    Then 3... etc.

    Got through 7 rounds + 11 other reps. Abs sore and I tore my left palm a bit.

    Squats

    warm-up
    185 x 2
    225 x 2
    245 x 2
    275 x 2
    295 x 2 (PR)

    New 2 rep PR I think. My new Oly shoes definitely help me feel more stable on these. I think I could've gone a bit heavier but I'm happy with 295 for today.

    Still don't like heavy weights after a metcon but today was a lot better than Monday.

  25. #1075
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,524
    Nice squat PR Paul! What Oly shoes did you get? I had a pair of Do-wins but, in all the travelling around the country for work in the last year, I've managed to lose them and a good pair of Asics running shoes!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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
  •