Three days off did some good.
I was going to hit 3 or 5 sets of 3 heavy reps, maybe 245#, 255# but as i warmed up I was feeling pretty good.
After hitting 245#, I went right to 275#, my current PR and it went up no problem. Wasn't easy, but it went up.
So rather then go back down for reps I decided to go for 285#. My goal of hitting 315# by year's end won't happen if I don't aim big.
I got Seb to spot me. Nice to have a power lifter/olympic lifter on staff at the Y. Having someone who knows what they're doing is a definite perk.
It was a good thing too, I totally got stuck in the middle and for more than a few very long seconds, nothing was moving.
My face was redder than I've ever seen it. I pushed and pushed, and squeezed my glutes to bring my butt forward to prevent myself from leaning too far forward and then suddenly, it started to go up a bit. Then a bit more and then I had it.
Just about anyone else would've bailed me out too soon.
285# is without a doubt, my 1 rep max.
That was good.
Progress update.
New Back Squat PR.
Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs)
Dead Lift / 300lbs / 325lbs May 21, 2014 (up from 300lbs)
Press / 130lbs / 135lbs May 26, 2014 (up from 130lbs)
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 285lbs June 30, 2014 (up from 275lbs)
Other lift PRs:
Front Squat 245# (up from 235#) June 13, 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
Monday, 30 June 2014
Friday, 27 June 2014
Crossfit log for Friday, June 27
Special treat today at Crossfit today, Kiza came with me.
We worked next to each other.
For strength work we started with front squats, 4 rep max. Having done 225# at Brockville after another WOD, I set my target at 235#. It helped that Mitch had just pointed that hid max for 4 is 225#
It was a struggle for the last rep, but I got it.
Then we did back squats, 2 sets of 8, at 50% of 1 rep max, explosive, no bounce.
50% would be 137.5# so I rounded up, but was too lazy to get 2.5# plates, so I used the 5# plates I already had, for 145#.
The WOD was brutal.
- 20 overhead squats at 95# (scaled to 65#)
- 3 rounds of:
-15 clean and jerks 95#
-10 chest to bar pull ups (scales to regular pull ups)
- 20 overhead squats
First set of ohs went really well, did 15 and 5.
Cleans were not fun, jerks were ok at first.
Pull ups were the only thing that wasn't taxing, I was having such a hard time with everything else, I decided to scale the pull ups.
Next 2 rounds just got harder
The last set of ohs were rough, did 10, 8 and 2.
Glad that's over. 20:50 DFL
Maybe giving blood yesterday had an effect.
Thursday, 26 June 2014
Crossfit log for Thursday, June 26th
Tired.
Went anyway.
Strength was power cleans 5 sets of 3. Did 2 at 155# and 3 at 165#. I need to test my max again soon.
After we did seated box jumps. Sitting on a bench to minimize loading on the downswing, jump to as high a box as you can. 5 sets of 5
Started with a 30" box and a 3.25" 45# plate. Added a 35# 2.75" plate, for 36" for the second set. Was happy there until Kyle went for 2 45#, so I had to match that at 36.5" for set 3 and 4. Then he added a 25# plate for an extra 2"
Made 3 reps at 38.5", but ran out of steam, went back to 36.5" and was able to finish off the 5 reps.
I really didn't want to do the WOD.
5 rounds for time
- 5 dead lifts @ 265#
- 10 over the bar burpees
Dropped the weight to 225# and fought my way through it in 9:35 DFL. Meh.
Went anyway.
Strength was power cleans 5 sets of 3. Did 2 at 155# and 3 at 165#. I need to test my max again soon.
After we did seated box jumps. Sitting on a bench to minimize loading on the downswing, jump to as high a box as you can. 5 sets of 5
Started with a 30" box and a 3.25" 45# plate. Added a 35# 2.75" plate, for 36" for the second set. Was happy there until Kyle went for 2 45#, so I had to match that at 36.5" for set 3 and 4. Then he added a 25# plate for an extra 2"
Made 3 reps at 38.5", but ran out of steam, went back to 36.5" and was able to finish off the 5 reps.
I really didn't want to do the WOD.
5 rounds for time
- 5 dead lifts @ 265#
- 10 over the bar burpees
Dropped the weight to 225# and fought my way through it in 9:35 DFL. Meh.
Crossfit log for Wednesday, June 25th
Posted late.
Dexter's dentist appointment turned into an all day daddy Dexter day when he started throwing up because the laughing gas, so i completely forgot log the workout.
I had to piece it together from memory and witness testimony.
For strength we did:
Front squats, 5 sets of 5 at 80% of 1 rep max. Pretty sure I did 195#
Front squats, 5 sets of 5 at 80% of 1 rep max. Pretty sure I did 195#
Followed by 2 sets of 8 at 55% 135#
I was slow to get my shoes on, and there were some guys that are regular morning crew, so before I knew it all the racks were taken. I ended up working with Natasha who is quite a bit shorter than I. The joke was I was doing an extra half rep each set unracking the bar.
Then we d did the WOD::
20 minutes AMRAP
2,4,6,8,10, etc... reps
-Squat clean thrusters
-Muscle ups (scale to 1 ctb + 1 ring dip)
20 minutes AMRAP
2,4,6,8,10, etc... reps
-Squat clean thrusters
-Muscle ups (scale to 1 ctb + 1 ring dip)
I think Rx was 165# for the thrusters. So I scaled to 145#, but even that was too much for me. Peeled the 5# plates and did 135# after the first round. That was much better.
Managed only 3 rounds + 6 of 8 thrusters.
Tuesday, 24 June 2014
Crossfit log for Tuesday, June 24th
Another big morning today.
Started with the WOD this time, some kind of descending chipper.
For time:
5 rope climbs,
20 shoulder to over head with Axle 110# (scaled to 90#, shouldn't have)
20 toes to bar
500m row
3 rope climbs
10 STO with Axle
10 T2B
1 rope climb
Ugh.
First 4 rope climbs were a snap. 5th took three pulls instead of 2.
STO was the easiest part. Shouldn't have scaled it, could've done Rx.
The first 10 reps were a bit rough, but the second 10 after a short break were quick.
T2B went really well too, did 7, 7, 6.
The row was no fun, but 2 minutes isn't a big deal.
The 3 rope climbs were tough, especially the third. After t2b, it was hard to get your feet up to re-grip the rope. 3 pulls each. Yuck.
STO again, 10 unbroken. T2B 5 and 5, last 2 were rough.
Last rope climb with all mental. Took 3 pulls.
Done in 14:25.
Cashed out with weighted pull ups vs dumbbell strict press.
Did 15# on the pull ups, and 35# on the presses. We have no 40# or 45# dumbbells, only 50#, one 60# and a pair of 70#, and those weren't an option.
Done is done.
Started with the WOD this time, some kind of descending chipper.
For time:
5 rope climbs,
20 shoulder to over head with Axle 110# (scaled to 90#, shouldn't have)
20 toes to bar
500m row
3 rope climbs
10 STO with Axle
10 T2B
1 rope climb
Ugh.
First 4 rope climbs were a snap. 5th took three pulls instead of 2.
STO was the easiest part. Shouldn't have scaled it, could've done Rx.
The first 10 reps were a bit rough, but the second 10 after a short break were quick.
T2B went really well too, did 7, 7, 6.
The row was no fun, but 2 minutes isn't a big deal.
The 3 rope climbs were tough, especially the third. After t2b, it was hard to get your feet up to re-grip the rope. 3 pulls each. Yuck.
STO again, 10 unbroken. T2B 5 and 5, last 2 were rough.
Last rope climb with all mental. Took 3 pulls.
Done in 14:25.
Cashed out with weighted pull ups vs dumbbell strict press.
Did 15# on the pull ups, and 35# on the presses. We have no 40# or 45# dumbbells, only 50#, one 60# and a pair of 70#, and those weren't an option.
Done is done.
Monday, 23 June 2014
Strength log for Monday, June 23rd
Didn't have my belt, so I wasn't sure what to do.
Since I did deads and back squats this morning, it was going to be either pull ups, shoulder press or bench.
Decided on bench.
Worked up to my max at 205# and it went up very well, so decided to go big or go home. Put 215# on the bar.
With less than 2 inches to lock out, my spotter panicked because I was shaky, but man it was still moving. I guess he was afraid I'd drop it.
He felt really bad, but I told him not to worry about it. He was looking out for my saftey and that is more important.
Anyway, I know I can do it now, so next time for sure. I did try a second time but I let it get away from my at the bottom and couldn't recover.
Peeled back to 165# for 3 sets of 5.
Good workout.
Since I did deads and back squats this morning, it was going to be either pull ups, shoulder press or bench.
Decided on bench.
Worked up to my max at 205# and it went up very well, so decided to go big or go home. Put 215# on the bar.
With less than 2 inches to lock out, my spotter panicked because I was shaky, but man it was still moving. I guess he was afraid I'd drop it.
He felt really bad, but I told him not to worry about it. He was looking out for my saftey and that is more important.
Anyway, I know I can do it now, so next time for sure. I did try a second time but I let it get away from my at the bottom and couldn't recover.
Peeled back to 165# for 3 sets of 5.
Good workout.
Crossfit log for Monday, June 23rd
A ton of work this morning at Crossfit.
Started with power snatch. 10 sets of 3.
Worked with Kamil, since we were both doing 95#. About 75% of max.
10 is a lot of sets.
Then we moved on to back squats.
Five sets of 5 at 90% of our 5 reps max (which we found last Monday), worked out to be 80% of 1 rep max for me.
Immediately followed by 2 sets of 8 reps fast @ 50% of 1 rep max (137.5 rounded down to 135#).
Finally we did the WOD
8 minute AMRAP of:
- 5 dead lifts at 225#
- 10 box jumps at 24"
- 15 wall balls w/ 20# med ball
Wasn't keen on hurrying through this, I didn't even have my own equipment, I mooched off the 4 other guys, whatever bar/box/med ball was free, I'd use it. But still managed 3 full rounds plus the dead lifts. I'll take it.
Started with power snatch. 10 sets of 3.
Worked with Kamil, since we were both doing 95#. About 75% of max.
10 is a lot of sets.
Then we moved on to back squats.
Five sets of 5 at 90% of our 5 reps max (which we found last Monday), worked out to be 80% of 1 rep max for me.
Immediately followed by 2 sets of 8 reps fast @ 50% of 1 rep max (137.5 rounded down to 135#).
Finally we did the WOD
8 minute AMRAP of:
- 5 dead lifts at 225#
- 10 box jumps at 24"
- 15 wall balls w/ 20# med ball
Wasn't keen on hurrying through this, I didn't even have my own equipment, I mooched off the 4 other guys, whatever bar/box/med ball was free, I'd use it. But still managed 3 full rounds plus the dead lifts. I'll take it.
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