7/30/14 - J5
Smolov Test Day
Did it as a CF Total
Back Squat
Warmup - 135/5, 205/5, 235/3, 265/3, 295/1, 315/1
Work Sets - 335/1, 355/f,f, 345/1
Shoulder Press
Warmup - 45/5, 95/3, 115/3, 125/1
Work - 135/1, 145/f, 140/f
Deadlift
Warmup - 135/5, 225/3, 315/3, 365/1, 405/1
Work - 425/1, 445/f, 435/f
Well, that was about as big of a confidence destroyer as I could get.
15 pounds on a program that's supposed to get you 25-45, and my PRs in those lifts since last April when I maxed most of them out last increased by a whopping 60/10/20. Pretty much doubting why I spend any time lifting weights at all if I'm not going to be able to grt stronger past beginner levels.
Wednesday, July 30, 2014
Tuesday, July 29, 2014
Well! Looks like I will be starting on this again.
Got banned from CrossFit boards and Pendlay forums got shut down.
Anyway, a little catchup. Last I posted on here I had gotten myself a little back injury. Didn't do the classic lifts or anything to a full squat for somewhere around 3 months, made it back in time to work back and do my second weightlifting meet in May, which went much better - 5/6, 105/122.
Started an after-work MBA program in March, which eats up a lot of time. Kept up with the Lab, but it started to become a grind. So, I decided to drop that and do something more fun. Went through a Smolov base cycle, testing max with a CF Total on Wednesday. After this week I'm going to get myself back in shape and start following Invictus competition CF programming.
7/28/14 - J5 CrossFit
PSn - 95/3, 135/3, 155/1, 175/1, 185/1, 195/1, 200/1, 205/1, 210/1 - Tie PR
EMOM 10 - 2 PSn (TnG), 145#
EMOM 10
Odd - 3 Strict HSPU
Even - 3 Strict Ring MU
Relatively low-stress stuff today, still recovering for Smolov test Wednesday. Didn't know I had strict HSPUs yet until I tried them out this morning.
Got banned from CrossFit boards and Pendlay forums got shut down.
Anyway, a little catchup. Last I posted on here I had gotten myself a little back injury. Didn't do the classic lifts or anything to a full squat for somewhere around 3 months, made it back in time to work back and do my second weightlifting meet in May, which went much better - 5/6, 105/122.
Started an after-work MBA program in March, which eats up a lot of time. Kept up with the Lab, but it started to become a grind. So, I decided to drop that and do something more fun. Went through a Smolov base cycle, testing max with a CF Total on Wednesday. After this week I'm going to get myself back in shape and start following Invictus competition CF programming.
7/28/14 - J5 CrossFit
PSn - 95/3, 135/3, 155/1, 175/1, 185/1, 195/1, 200/1, 205/1, 210/1 - Tie PR
EMOM 10 - 2 PSn (TnG), 145#
EMOM 10
Odd - 3 Strict HSPU
Even - 3 Strict Ring MU
Relatively low-stress stuff today, still recovering for Smolov test Wednesday. Didn't know I had strict HSPUs yet until I tried them out this morning.
Tuesday, January 21, 2014
Well, so much for updating more often.
After the good Monday, the rest of the week went pretty much downhill, culminating in doing something to my back on that Saturday.
So, I've been spending the past week and change doing what Justin tells me to do. Which is a lot of rehab stuff, and stuff as heavy as is comfortable.
Hasn't really even started getting better yet. Almost feel like I need to put my foot down and take a week completely off. Except in mind I know he knows worlds more about recovering from injuries than I do.
After the good Monday, the rest of the week went pretty much downhill, culminating in doing something to my back on that Saturday.
So, I've been spending the past week and change doing what Justin tells me to do. Which is a lot of rehab stuff, and stuff as heavy as is comfortable.
Hasn't really even started getting better yet. Almost feel like I need to put my foot down and take a week completely off. Except in mind I know he knows worlds more about recovering from injuries than I do.
Tuesday, January 7, 2014
Skipped out on any blogging about when holiday stuff started, as you can tell. It's all in my handy dandy little workout book though. Here's a recap:
Made it basically one more week on Squatmageddon, but it wasn't pretty. Front squats fell off, back squat 10s were fine, but then the 3s on the next Monday weren't so hot. Didn't feel terribly beat down but I guess the volume got to me. Justin pulled me out for a lower-volume squat and higher-volume classic lift cycle for a month or so. Started out with a 123kg clean + FS and 125 clean PR, same day as 3, 2, 1 back squats - hit 147kg and then 150kg singles for PRs.
Guess it took a week to get over "squat sickness," everything went to the crapper the next week. PR'd on pause front squats and overhead squats, but I hadn't done those in awhile anyway. Cleans were weak, snatches were sloppy and I just couldn't hit a heavy jerk or front/back squat with any consistency.
Was getting a little down on myself because I didn't feel hurt or beaten up, just not strong. Monday went a big way toward re-upping confidence in the process. Snatched up to 105 strong, tripled 110 clean and jerk, doubled 115 clean and hit probably the easiest 120 clean I've gotten. FS not totally back but 135 single is better than I had been. We'll see if this wasn't a one-day high on Wednesday with hopefully snatching 100+ again and 5x5 back squats!
Made it basically one more week on Squatmageddon, but it wasn't pretty. Front squats fell off, back squat 10s were fine, but then the 3s on the next Monday weren't so hot. Didn't feel terribly beat down but I guess the volume got to me. Justin pulled me out for a lower-volume squat and higher-volume classic lift cycle for a month or so. Started out with a 123kg clean + FS and 125 clean PR, same day as 3, 2, 1 back squats - hit 147kg and then 150kg singles for PRs.
Guess it took a week to get over "squat sickness," everything went to the crapper the next week. PR'd on pause front squats and overhead squats, but I hadn't done those in awhile anyway. Cleans were weak, snatches were sloppy and I just couldn't hit a heavy jerk or front/back squat with any consistency.
Was getting a little down on myself because I didn't feel hurt or beaten up, just not strong. Monday went a big way toward re-upping confidence in the process. Snatched up to 105 strong, tripled 110 clean and jerk, doubled 115 clean and hit probably the easiest 120 clean I've gotten. FS not totally back but 135 single is better than I had been. We'll see if this wasn't a one-day high on Wednesday with hopefully snatching 100+ again and 5x5 back squats!
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