Put the knee to the test today at the Y,
Decided to go for a new 1 rep max back squat. If I failed, ease off for reps, if I made it, call it a day.
Worked up through 95#, 135#, 185# and 225#, started singles at 245#, then 265# (current record).
My buddy Rob gave me a spot at 275# and it went up very nicely, I guess having him there increased my confidence.
So I had to try 285#.
3 inches. Not much, but I got stuck and Rob helped me for 3 whole inches and I was able to take it the rest of the way. Funny how that works.
So 275# new PR! Woot!
Progress update of revised weightlifting goals. Derived from
intermediate level for my body weight (at the time the goals were set!)
at www.exrx.net
New Back Squat PR.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 275lbs May 13, 2014 (up from 265lbs) !!!!!
Other lift PRs:
Front Squat 235# (up from 215#) May 7, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014
Tuesday, 13 May 2014
Crossfit log for Tuesday, May 13th
After testing out the knee yesterday at the Y I decided to head to Crossfit this morning and do what I could.
Glad I went. Knee wasn't an issue at all. Had to be careful on the burpees not to hit it on the floor, but with Kiza's knee brace it was all good.
Started with the WOD today
5 rounds for time
- 12 burpees
- 8 dead lifts 225#
- 2 rope climbs
I love rope climbs.
Working up the weight for the dead lifts realy seemed heavy. At 185# I was thinking, that's enough, but I wanted to try Rx. At 215# it wasn't much worse than 185#, so I went all in.
The first three rounds I did the dead lifts unbroken when most others were doing singles. I impressed myself. Even the last two rounds were 4 and 4.
Although, Kamil was doing single, but taking less break before and after so we pretty much stayed neck and neck. He'd get ahead on the burpees and start the dead lifts first, then I'd start them and go unbroken and finish first. We were fairly even on the rope climbs so that's how it went.
I finished in 18:20, Kamil, in 18:19. I should have let go of the rope sooner and just dropped to the ground.
Strenght work was 4 sets of 4 push press. Worked with Kamil, I was very happy when he stopped adding weight at 115#.
Finally weighted strict pull ups. 4 sets of 5. Low on time, I did one set with a band, which was supposed to be a warm up. Then one set unassisted which was supposed to be another warm up. Then put a 15# dumbbell between my legs for a set. Then ran out of time, so I did another set with 15# but only managed 4 reps before my arms gave out.
Done.
Glad I went. Knee wasn't an issue at all. Had to be careful on the burpees not to hit it on the floor, but with Kiza's knee brace it was all good.
Started with the WOD today
5 rounds for time
- 12 burpees
- 8 dead lifts 225#
- 2 rope climbs
I love rope climbs.
Working up the weight for the dead lifts realy seemed heavy. At 185# I was thinking, that's enough, but I wanted to try Rx. At 215# it wasn't much worse than 185#, so I went all in.
The first three rounds I did the dead lifts unbroken when most others were doing singles. I impressed myself. Even the last two rounds were 4 and 4.
Although, Kamil was doing single, but taking less break before and after so we pretty much stayed neck and neck. He'd get ahead on the burpees and start the dead lifts first, then I'd start them and go unbroken and finish first. We were fairly even on the rope climbs so that's how it went.
I finished in 18:20, Kamil, in 18:19. I should have let go of the rope sooner and just dropped to the ground.
Strenght work was 4 sets of 4 push press. Worked with Kamil, I was very happy when he stopped adding weight at 115#.
Finally weighted strict pull ups. 4 sets of 5. Low on time, I did one set with a band, which was supposed to be a warm up. Then one set unassisted which was supposed to be another warm up. Then put a 15# dumbbell between my legs for a set. Then ran out of time, so I did another set with 15# but only managed 4 reps before my arms gave out.
Done.
Monday, 12 May 2014
Strength log for Monday, May 12th
Smashed my knee on a play structure while at the park with kids and Kiza for mother's day.
Seem to be able to squat on it, but haven't tried under load. So I skipped Crossfit this morning and got some much needed rest and did strict press at the Y for my strength work.
Worked up to 1 rep max then dropped 20% and did 2 sets of 5.
Definitely making progress. 130# went up without hesitation way better than when I first got it on March 7th. Tried 135#, but same as 130# used to be, got it just above eye level and that was it. Progress.
I peeled it back to 105# and did 2 sets of 5. Was going to do 3 sets, but was running out of time and the last rep on set 2 was a struggle.
Feeling pretty good.
Seem to be able to squat on it, but haven't tried under load. So I skipped Crossfit this morning and got some much needed rest and did strict press at the Y for my strength work.
Worked up to 1 rep max then dropped 20% and did 2 sets of 5.
Definitely making progress. 130# went up without hesitation way better than when I first got it on March 7th. Tried 135#, but same as 130# used to be, got it just above eye level and that was it. Progress.
I peeled it back to 105# and did 2 sets of 5. Was going to do 3 sets, but was running out of time and the last rep on set 2 was a struggle.
Feeling pretty good.
Friday, 9 May 2014
Crossfit log for Friday, May 9th
Really challenging workout this morning.
Started with back squats, 3 rep max followed by 3 sets of 8.
Worked up to 225# for 3, but when I saw Mitch doing 275#, I figured I should at least try 245#, so I did and nailed it.
Planned on 185# for the sets of 8, but once again, decided to at least try 205# and it was rough but doable. Felt good at this point.
Then the WOD started. Ugh.
21-15-9
Overhead squats 115#/85#
Chest to bar pull ups
Front rack lunges, 115#/85#
Started with the women's weight, but since I can't do that many OHS at that weight, I did the split snatch equivalent, much like a lunge, but deeper. Coach suggested this since otherwise the weight on the lunges would be too light. Tried to alternate legs every 5 or 6 reps, but with my right foot in front I was having too much trouble.
Decided to do regular pull ups since I was already struggling with the squats, I didn't need to be struggling with the CTB as well.
Lunges went okay, but was fatigued from the similar OHS work.
Started the round of 15 but was struggling. Look over at the coach, ready to give up and he yelled to put less weight on the bar. Dropped to 65# with the clock ticking.
Shoulders were warm, weight was lower, hit 13 over head squats in a row. Not quite sure I was going deep enough, but coach didn't call me on it. Reset for 2 more.
Did the pull ups and the lunges, which were easier this time.
Did 9 OHS, after two false starts, as I start the pullups coach puts a 20:00 mercy cap, I had 30 seconds to do the pull ups and lunges. Made it through the pull ups.
In hindsight coach and I agreed I should've just finished it and ignored the cap, but it was too late.
Pooped.
Started with back squats, 3 rep max followed by 3 sets of 8.
Worked up to 225# for 3, but when I saw Mitch doing 275#, I figured I should at least try 245#, so I did and nailed it.
Planned on 185# for the sets of 8, but once again, decided to at least try 205# and it was rough but doable. Felt good at this point.
Then the WOD started. Ugh.
21-15-9
Overhead squats 115#/85#
Chest to bar pull ups
Front rack lunges, 115#/85#
Started with the women's weight, but since I can't do that many OHS at that weight, I did the split snatch equivalent, much like a lunge, but deeper. Coach suggested this since otherwise the weight on the lunges would be too light. Tried to alternate legs every 5 or 6 reps, but with my right foot in front I was having too much trouble.
Decided to do regular pull ups since I was already struggling with the squats, I didn't need to be struggling with the CTB as well.
Lunges went okay, but was fatigued from the similar OHS work.
Started the round of 15 but was struggling. Look over at the coach, ready to give up and he yelled to put less weight on the bar. Dropped to 65# with the clock ticking.
Shoulders were warm, weight was lower, hit 13 over head squats in a row. Not quite sure I was going deep enough, but coach didn't call me on it. Reset for 2 more.
Did the pull ups and the lunges, which were easier this time.
Did 9 OHS, after two false starts, as I start the pullups coach puts a 20:00 mercy cap, I had 30 seconds to do the pull ups and lunges. Made it through the pull ups.
In hindsight coach and I agreed I should've just finished it and ignored the cap, but it was too late.
Pooped.
Thursday, 8 May 2014
Strength log for Thursday, May 8th
Went to the Y to work on snatch pulls and split jerks.
Worked up to 185# on the pulls with straps, felt most successful at 155#. Then I did a couple of power snatches at 115# just to see how it felt.
Was okay, but I was starting to fatigue.
Moved on to split snatch. Worked up to 185# without issue, at 195# I couldn't lock out, likely because I was really getting fatigued. I'll try again next week fresh. I'm sure I can hit 195#, maybe even 205#.
Worked up to 185# on the pulls with straps, felt most successful at 155#. Then I did a couple of power snatches at 115# just to see how it felt.
Was okay, but I was starting to fatigue.
Moved on to split snatch. Worked up to 185# without issue, at 195# I couldn't lock out, likely because I was really getting fatigued. I'll try again next week fresh. I'm sure I can hit 195#, maybe even 205#.
Crossfit log for Thursday, May 8th
Today was a chipper. Thankfully not leg intensive, after yesterday's front squats.
For time:
- 20 handstand pushups
- 25 dumbbell snatch alternate hands
- 30 toes to bar
- 40 shoulder to overhead axle
- 30 plate burpees
- 25 calorie row
The hspu were scaled to half the number then adding abmats. I decided to try one without an abmat and sure enough I got it without a problem.
Since they were the first thing up and i was fresh I decided try and to do 10 unassisted. Managed 8 unbroken! The last 2 sucked, but I was pretty stoked for the first 8.
Snatches were 70# for men Rx, women was 50#. Someone went and bought 60# dumbbell, so I couldn't default to 50#. I tried the 60# but it was going to be pretty so I still ended up with the 50#.
T2B went well in sets of 5. Worked hard. STO with the axle sucked a lot. Rx was 130#, but that wasn't happening. Ended up with 100#. Did sets of 7 or 8.
Burpees were just long and the row seemed to take forever. Finished in 23:30. Wiped.
Post WOD was 5 sets of strict pull ups for max reps. Surprised myself with 6, 6, 6, 5 and 5.
For time:
- 20 handstand pushups
- 25 dumbbell snatch alternate hands
- 30 toes to bar
- 40 shoulder to overhead axle
- 30 plate burpees
- 25 calorie row
The hspu were scaled to half the number then adding abmats. I decided to try one without an abmat and sure enough I got it without a problem.
Since they were the first thing up and i was fresh I decided try and to do 10 unassisted. Managed 8 unbroken! The last 2 sucked, but I was pretty stoked for the first 8.
Snatches were 70# for men Rx, women was 50#. Someone went and bought 60# dumbbell, so I couldn't default to 50#. I tried the 60# but it was going to be pretty so I still ended up with the 50#.
T2B went well in sets of 5. Worked hard. STO with the axle sucked a lot. Rx was 130#, but that wasn't happening. Ended up with 100#. Did sets of 7 or 8.
Burpees were just long and the row seemed to take forever. Finished in 23:30. Wiped.
Post WOD was 5 sets of strict pull ups for max reps. Surprised myself with 6, 6, 6, 5 and 5.
Wednesday, 7 May 2014
Strength log for Wednesday, May 7th
I've been a bit down lately. Over tired I think from all the workouts I've been doing. So slept in and didn't go to Crossfit this morning.
Good call. Feel much more rested.
I haven't been taking my TestAlpha "natural" testosterone booster, since I ran out, and I don't know if it's the placebo effect, but I haven't felt as... I don't know, strong, confident, something, I just feel off.
I ordered some more, but thankfully I had a good day at the gym to help boost my spirits.
Was reading an inteview with Pat Mendes over at LBEB.com and his workout strategy is to always go for a heavy single then either back off for reps or stop.
So that's what I did. My front squat PR going in was 215# but I haven't tested it since last September (also a day I had slept in).
After 205# for 2 reps, I jumped straight to 225#, go big or go home right? Up, down, not problem. Sweet, PR! So I kept going, 235#, boom! 245#, down, up... but not quite, had to bail.
20# PR. Felt good. Then I did some reps at lower weights, 185# for 3 then 135# for 8, and called it a day.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Front Squat PR.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 235# (up from 215#) May 7, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014
Good call. Feel much more rested.
I haven't been taking my TestAlpha "natural" testosterone booster, since I ran out, and I don't know if it's the placebo effect, but I haven't felt as... I don't know, strong, confident, something, I just feel off.
I ordered some more, but thankfully I had a good day at the gym to help boost my spirits.
Was reading an inteview with Pat Mendes over at LBEB.com and his workout strategy is to always go for a heavy single then either back off for reps or stop.
In a typical daily squat workout I go up to a heavy single. This is normally between 90% of my best and maximum. If it feels good I keep going, if not, I do reps or stop.
So that's what I did. My front squat PR going in was 215# but I haven't tested it since last September (also a day I had slept in).
After 205# for 2 reps, I jumped straight to 225#, go big or go home right? Up, down, not problem. Sweet, PR! So I kept going, 235#, boom! 245#, down, up... but not quite, had to bail.
20# PR. Felt good. Then I did some reps at lower weights, 185# for 3 then 135# for 8, and called it a day.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Front Squat PR.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!
Other lift PRs:
Front Squat 235# (up from 215#) May 7, 2014
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014
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