Monday :
Squats up to 335x5
and then a 14 EMotM
Odd : 6 Toes to Bar & 4 Strict Pull Ups
Even: 4 Keg Ground to Overhead @ 75lbs and 105lbs
Wednesday :
Deadlifts up to 405x5
and then 3 rounds of:
20 KB Swings @ 1.5 pood
20 Hand Release Push Ups
20 Box Jump Overs @ 20"
Squats felt easy enough. Didn't want to go too heavy, really put more effort into the cardio workout. Being able to string together 6 toes to bar for 7 rounds was a nice though. Especially as I'm supposed to be doing 9 reps for the rounds in the competition coming up.
The next two days were a bit painful. I open up my hips so much to get a huge kip, and it's ripped apart my hips. Fine work there.
Deadlifts were pretty heavy. Really quickly moved through the lockouts. Ugly reps. The workout itself was fun. 20 hand release push ups are stupid, just the moment of releasing pressure on the muscle when you pick your hands up makes it so much more of a strain.
Getting into the gym tomorrow with my competition partner to go through a workout or two. Will be good to battle with/against someone who's stronger than me. You should see this dude, he's a goddamn beast.
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Wednesday, January 7, 2015
Thursday, December 11, 2014
W2D1 : 14/12/11
Snatch 5x2 @ 158-178lbs [75-85%]
Snatch Pulls 4x3 @ 195-215lbs [~100%]
Clean Complex @ 205
Pause Squats 5x2 @ 275-300 [~75%]
So, I think my week one numbers were low. My phone's google sheet doesn't update when I change the formulas. It's kind of annoying. On the plus side, this week's weights felt much better than week one's.
Snatches felt great. I hit the first rep of the last double as a power snatch, it just went up so easily. I reset and hit two more full snatches to make sure I was getting everything out of the workout.
I subbed in a Clean Complex that our stength coach had programmed into the class instead of just doing the power cleans. It was more volume work than pure intensity work(which is what the power clean is supposed to be, I think), but it was still a little fun stuff to sub in and get some class time.
The complex was : 2 hang power clean, 2 power clean, 2 hang clean, 2 front squat. Hit 135, 185, 205 then called it a day.
Pause Squats were much better than last week. I don't think my legs were anywhere near as tired as last time. The 275 was easy. I sat down there with 300 for a good 3-4 seconds before firing up. Only the last rep was anything close to difficult.
Snatch Pulls 4x3 @ 195-215lbs [~100%]
Clean Complex @ 205
Pause Squats 5x2 @ 275-300 [~75%]
Snatches felt great. I hit the first rep of the last double as a power snatch, it just went up so easily. I reset and hit two more full snatches to make sure I was getting everything out of the workout.
I subbed in a Clean Complex that our stength coach had programmed into the class instead of just doing the power cleans. It was more volume work than pure intensity work(which is what the power clean is supposed to be, I think), but it was still a little fun stuff to sub in and get some class time.
The complex was : 2 hang power clean, 2 power clean, 2 hang clean, 2 front squat. Hit 135, 185, 205 then called it a day.
Pause Squats were much better than last week. I don't think my legs were anywhere near as tired as last time. The 275 was easy. I sat down there with 300 for a good 3-4 seconds before firing up. Only the last rep was anything close to difficult.
Thursday, December 4, 2014
W1D1 : 14/12/4
Snatch 5x3 @ 145-165lbs [70-80%]
Snatch Pulls 4x4 @ 185-205lbs [~100%]
P Clean & P Jerk 5x1 @ 205 [75%]
Pause Squats 4x3 @ 275 [~75%]
Snatches were feeling pretty good. My chest/shoulders are a bit tired from a goat workout last night with a ton of ring dips, but they held together alright under the light weights.
Snatch Pulls, I kind of changed the programming here. I did slow pulls to the knees and then paused for a two count and then finished the pull. So, it's more of a technique + strength exercise. These are bruuuutal. Just really focusing on staying on the heels, stretching the hams and glutes. Buuuurning.
Power Clean and Power Jerk are always fun. I hate power variations, because I think they're lazy. Truth is that power variations of these movements teach you to move the bar in a different manner. You have to pull the bar to a particular height that is a lot further than your usual receiving position. Variation is key sometimes in these uber technical classic movements.
Pause Squats were depressing. I'm still riding a couple miles each way to work and to the gym on the bike, which fries my legs. I try to tell myself it doesn't, but at 275, this first set was a struggle. They got better and I may have survived at 315, but I was not ready to try it out. The 3 other sets went better and better, as I haven't done pause squats in a while.
Snatch Pulls 4x4 @ 185-205lbs [~100%]
P Clean & P Jerk 5x1 @ 205 [75%]
Pause Squats 4x3 @ 275 [~75%]
Snatches were feeling pretty good. My chest/shoulders are a bit tired from a goat workout last night with a ton of ring dips, but they held together alright under the light weights.
Snatch Pulls, I kind of changed the programming here. I did slow pulls to the knees and then paused for a two count and then finished the pull. So, it's more of a technique + strength exercise. These are bruuuutal. Just really focusing on staying on the heels, stretching the hams and glutes. Buuuurning.
Power Clean and Power Jerk are always fun. I hate power variations, because I think they're lazy. Truth is that power variations of these movements teach you to move the bar in a different manner. You have to pull the bar to a particular height that is a lot further than your usual receiving position. Variation is key sometimes in these uber technical classic movements.
Pause Squats were depressing. I'm still riding a couple miles each way to work and to the gym on the bike, which fries my legs. I try to tell myself it doesn't, but at 275, this first set was a struggle. They got better and I may have survived at 315, but I was not ready to try it out. The 3 other sets went better and better, as I haven't done pause squats in a while.
Friday, October 17, 2014
2014/10/16
I've been sick all week, but finally got back into the gym. As I'm an idiot and love punishment, I did an abridged version of the night before's workout and then tonight's workout back to back. Cause that seemed fun.
Last night's workout "warmup":
3 rounds of
6 hang snatch @ 95 lbs
8 pull ups
10 box jump overs @ 30"
Finished that up in a little over 3 minutes and was just covered in sweat. I can see why the full workout of 5 rounds would have sucked as my legs were starting to hate the box jumps by the end of round 3. Butterfly pull ups are coming along nicely though, that's a plus.
The actual warm up consisted of : WidowMakers (aka 20 rep squats). Dear gods, do I love a good widowmaker session. We did them quite a while ago, but I haven't done them in probably 6 months. So, strapped on 275 and then barreled through.
First ten went smooth enough, then it was singles the rest of the way. Last rep was a doozy. Came forward a bit and strained the hammie a touch, but it's warmed up this morning and feels alright.
Afterwards was some work on dips, which turned into muscle ups and dips. Then, because I couldn't walk all that properly, I had the lady come pick me up and went home to stuff my face with steak.
Interestingly enough, the recovery formula is : 12oz steak + 3oz monohydrate creatine + 6oz fish oil. I feel great this morning, was not expecting that to be honest.
Last night's workout "warmup":
3 rounds of
6 hang snatch @ 95 lbs
8 pull ups
10 box jump overs @ 30"
Finished that up in a little over 3 minutes and was just covered in sweat. I can see why the full workout of 5 rounds would have sucked as my legs were starting to hate the box jumps by the end of round 3. Butterfly pull ups are coming along nicely though, that's a plus.
The actual warm up consisted of : WidowMakers (aka 20 rep squats). Dear gods, do I love a good widowmaker session. We did them quite a while ago, but I haven't done them in probably 6 months. So, strapped on 275 and then barreled through.
First ten went smooth enough, then it was singles the rest of the way. Last rep was a doozy. Came forward a bit and strained the hammie a touch, but it's warmed up this morning and feels alright.
Afterwards was some work on dips, which turned into muscle ups and dips. Then, because I couldn't walk all that properly, I had the lady come pick me up and went home to stuff my face with steak.
Interestingly enough, the recovery formula is : 12oz steak + 3oz monohydrate creatine + 6oz fish oil. I feel great this morning, was not expecting that to be honest.
Thursday, August 14, 2014
2014/08/13
Went in to the gym to try out the workouts from this weekend's competitions. Took everything at about 80%, just figuring out the movements.
Quick super set of 30 pull ups and 30 box jump overs @ 24". Sadly, the workout actually calls for 30" box jump overs, I missed that. Each movement took just under a minute.
Went and did a couple interval rowing sprints at 250m. Finished in 51.9, 54.6, and 53 seconds. Should be able to hold on to that 53 second finish if I row intelligently.
Afterwards, tried out the barbell complex. 3 hang cleans, forward lunge, into a thruster. Can't let go of the barbell the whole time, so you're pretty much in front rack for a while.
Worked up to 205, which sucks for those lunges. Worried that some competitors are going to roll their knees on this one. My biggest problem is going to be my body's prediliction to jerking at the top of my thruster. If I don't get no repped at 205, I'll probably try at 225 as well.
Wanted to get some CNS action going on afterwards, so I jumped into the squat rack for some heavy squats.
225 x5
275 x4
315 x3
335 x2
365 x1
385 x1
405 x1
That's a longtime goal for me. I've been searching for 405 since I switched over from low bar to high bar. Pretty pumped. Need to keep track of my maxes... I haven't been logging in my CF book for a while, time to start a page here for maxes.
Quick super set of 30 pull ups and 30 box jump overs @ 24". Sadly, the workout actually calls for 30" box jump overs, I missed that. Each movement took just under a minute.
Went and did a couple interval rowing sprints at 250m. Finished in 51.9, 54.6, and 53 seconds. Should be able to hold on to that 53 second finish if I row intelligently.
Afterwards, tried out the barbell complex. 3 hang cleans, forward lunge, into a thruster. Can't let go of the barbell the whole time, so you're pretty much in front rack for a while.
Worked up to 205, which sucks for those lunges. Worried that some competitors are going to roll their knees on this one. My biggest problem is going to be my body's prediliction to jerking at the top of my thruster. If I don't get no repped at 205, I'll probably try at 225 as well.
Wanted to get some CNS action going on afterwards, so I jumped into the squat rack for some heavy squats.
225 x5
275 x4
315 x3
335 x2
365 x1
385 x1
405 x1
That's a longtime goal for me. I've been searching for 405 since I switched over from low bar to high bar. Pretty pumped. Need to keep track of my maxes... I haven't been logging in my CF book for a while, time to start a page here for maxes.
Tuesday, August 5, 2014
2014/08/04
Back at it, after a week off, starting with a bang. The past week has been an off week for me due to both personal and professional obligations. I really started missing my time in the gym about halfway through the week, the love for Barbella is real.
Today was the last day of a 5x5 squat cycle. I only made it to 3 of the 5 weeks for this, so my numbers have been all over the place. Hit 295 for 3 sets pretty easily, then stepped up to 305 and 315. All felt pretty good, so can't complain.
Next up were some fast cardio front squats. 2 sets of 10 reps at 205. These always burn.
Cash out was bodyweight goats. Did 20 strict handstand push ups and then a few toes to rings. Almost got a bar muscle up too... just trying that one out. I haven't figured out that movement yet, so it's still a learning process.
Today was the last day of a 5x5 squat cycle. I only made it to 3 of the 5 weeks for this, so my numbers have been all over the place. Hit 295 for 3 sets pretty easily, then stepped up to 305 and 315. All felt pretty good, so can't complain.
Next up were some fast cardio front squats. 2 sets of 10 reps at 205. These always burn.
Cash out was bodyweight goats. Did 20 strict handstand push ups and then a few toes to rings. Almost got a bar muscle up too... just trying that one out. I haven't figured out that movement yet, so it's still a learning process.
Monday, July 28, 2014
2014/07/25
Squat day. Well, kind of. I left work early and headed to the gym to get a double session in. The workout was going to lay out to be upper body and core intensive, so I figured I could sneak in a lower body portion beforehand.
5x5 Squats @ 275. Went completely raw with these. I know the weight is easy enough, it just beat me down with DOMS last week. So, just went through the lifts and did my work. Nothing surprising here, just a good ol' fashion squat day.
The class started and I jumped in for a GOAT day. For those of you who don't know, CrossFit refers to the exercise you suck at as your "goat". It "gets your goat". A phrase with an unknown origin that is hardly ever used in today's vernacular. Love it.
My goats for the day were ring dips and stringing toes to bar. I just suck at ring dips, as I benched power lifting style for so long, super arched back and lat activation, that I never built my tricep strength. That I can barely bench anyway. And while I can bang out toes to bar with a weird little double kip, I have a hard time stringing together the fully strung together reps.
So, EMOTM 20 alternating 5 reps of each. Needless to say, my chest was burnt the day afterwards. Otherwise, the legs weren't as burned from the squats as last week, which is definitely a plus.
5x5 Squats @ 275. Went completely raw with these. I know the weight is easy enough, it just beat me down with DOMS last week. So, just went through the lifts and did my work. Nothing surprising here, just a good ol' fashion squat day.
The class started and I jumped in for a GOAT day. For those of you who don't know, CrossFit refers to the exercise you suck at as your "goat". It "gets your goat". A phrase with an unknown origin that is hardly ever used in today's vernacular. Love it.
My goats for the day were ring dips and stringing toes to bar. I just suck at ring dips, as I benched power lifting style for so long, super arched back and lat activation, that I never built my tricep strength. That I can barely bench anyway. And while I can bang out toes to bar with a weird little double kip, I have a hard time stringing together the fully strung together reps.
So, EMOTM 20 alternating 5 reps of each. Needless to say, my chest was burnt the day afterwards. Otherwise, the legs weren't as burned from the squats as last week, which is definitely a plus.
Monday, July 14, 2014
2014 / 07 /14
Squat day.
I actually didn't feel bad today, so I went into the gym. It's a squat day, can't miss that. Coach has programmed us doing 5x5 squats and 2x10 front squats for the next 4 weeks to see some linear progression. Crossfitters love gains.
Hit 275 2x5, 285 1x5, then 295 2x5. All felt great. Came forward on the third rep of the last set at 295, just a bad bounce. Readjusted and finished up strong.
Hit 185 and then 205 for the front squats. Cardio squats... it's weird.
Did 4 minutes of tabata double unders afterwards. Went pretty well, only severely whipped myself twice. I'm getting to be decent at these. Which is nice as they're like a main stay for CF competitions.
I actually didn't feel bad today, so I went into the gym. It's a squat day, can't miss that. Coach has programmed us doing 5x5 squats and 2x10 front squats for the next 4 weeks to see some linear progression. Crossfitters love gains.
Hit 275 2x5, 285 1x5, then 295 2x5. All felt great. Came forward on the third rep of the last set at 295, just a bad bounce. Readjusted and finished up strong.
Hit 185 and then 205 for the front squats. Cardio squats... it's weird.
Did 4 minutes of tabata double unders afterwards. Went pretty well, only severely whipped myself twice. I'm getting to be decent at these. Which is nice as they're like a main stay for CF competitions.
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