Wilhelm wrote: ↑Wed Oct 17, 2018 11:03 am
Hope the new program works well for you.
I do like just having what's to be done already scheduled.
Lets me go a little bit on auto pilot on challenging days.
Thanks @Wilhelm! Yeah I'm learning I work a little better with a set schedule also. CrossFit is challenging & pretty fun for me, but I can't handle not knowing what I'm training or when I'm training what again... I'm going to try a set strength schedule 3x per week (Barbell Medicine) with CrossFit 2-3x per week to get some cardio in. I hope I can stick with it for a while.
MAN my quads are sore after doing 5x5 squats. Lol. I am outta shape as far as strength goes..
Just been mainly CrossFit'n & maintaining of late...
I will say, for the first time in ~2 years, since our home flooded (then a 10 month whole house renovation), and then having out second child (who is now 15 months old), my wife and I are FINALLY getting back in a good groove.. we sat down and both agreed we need a better routine, and we both need to get a better, more consistent gym schedule. We've had a solid 3 weeks now (she is 2-3x per week, I am 4-5x per week), and I think I have the potential to stay with a strength program. Let's see if I can build some consistency...
Front Squat
155 x 5 @ 6
155 x 5 @ 6
155 x 5 @ 6
155 x 5 @ 6
155 x 5 @ 6
155 x 5 @ 6 Worked on holding the bar a little further back.. closer to my neck. Helped immensely with form.
Bench Press
145 x 7 @ 6
145 x 7 @ 6
145 x 7 @ 6
145 x 7 @ 7
145 x 7 @ 7
145 x 7 @ 7.5
145 x 7 @ 7.5 @65%.. easy peezy
Standing Military
45 x 5
65 x 5
95 x 3
115 x 1
125 x 1 @ 8.5
100 x 7
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3 100 was done in 7 minute density block. Looking back, I should've added weight to the initial press to get to a RPE 9.0. Next time...
"Baseline" WOD
For Time:
500m row (1'49.1")
40 air squats
30 abmat situps
20 push-ups
10 pull-ups Total Time: 6'04" Not pleased with this at all. 26 seconds slower than ~6 months ago. Air squats were just brutal & slow after the 1'49" 500m row. Well, room for improvement, I guess. It also could've been that I did Front Squats yesterday... I honestly felt like death for about 30 minutes after this WOD.
Weird.
Last edited by thejosef on Thu Jan 31, 2019 8:53 am, edited 2 times in total.
Front Squat
135 x 3
155 x 2
170 x 1
170 x 1
175 x 1
187.5 x 1 @ 7 *video
187.5 x 1 @ 7
187.5 x 1 @ 8 Front Squat is feeling much better with the bar further back and a full hand grip on the the bar. Will be beating my PR (220) very soon.
Bench Press
155 x 5 @ 5 *video
155 x 5 @ 5.5
155 x 5 @ 6
155 x 5 @ 6
155 x 5 @ 5.5
155 x 5 @ 6
155 x 5 @ 7
155 x 5 @ 7.5
155 x 5 @ 7.5 First 6 sets were easy peezy. Last 3 still weren't too bad. Man 155 feels like such a kiddie weight. I can't wait to be messing with 200+ again. Patience..
Tricep Extensions
Blue Band x 15
Blue Band x 15
Blue Band x 15
"Helen" WOD
3 rounds for time:
400m run
21 KB Swings (53 lbs)
12 Pull-ups
00:11:55 Too slow (out of shape) on runs, but still PR'd this by 14 seconds. Cool, I guess.
2019-02-11
Hanley Bench Press HVLF
Bw: 152.7
Bench Press
150 x 7 @ 5
150 x 7 @ 5.5
150 x 7 @ 6
150 x 7 @ 6
150 x 7 @ 6.5
150 x 7 @ 8
150 x 7 @ 8 Only did 7 sets as I was pretty sore from "Helen" on Sunday.
Dips
Bw x 10
Bw x 10 Tried to do these as part of a WOD, but had a slight headache (I think this is lingering from giving up caffeine cold turkey) so didn't wanna push it in the WOD.
L-Sit Max Hold on Rings
Time
00:00:32 Fun stuff.. 6 second improvement over last week..
Bench Press
160 x 5 @ 6
160 x 5 @ 6
160 x 5 @ 6.5
160 x 5 @ 6
160 x 5 @ 6
160 x 5 @ 7
160 x 5 @ 7.5 easy peezy
Front Squat
45 x 5
115 x 3
155 x 3
185 x 1 @ 6
205 x 1 @ 7 225 x 1 @ 9 *PR 235 x 1 @ 9.5 *PR #15 PR. Neat.
Pull Up
bw x 5
bw x 5
bw x 5 Been slacking bad at pull-ups. Gonna start going for a weekly goal. Just starting at 100 this week. Will keep upping that # every week. In awesome news, I felt 100% normal today after having some bad side effects (headaches/light headedness) after quitting caffeine cold turkey. Would not recommend, but it was nice to feel normal and get in a decent workout sans caffeine.
thejosef wrote: ↑Tue Feb 19, 2019 9:21 pm235 x 1 @ 9.5 *PR
9.5?
That looked like @6 to me dawg. Good job, 275 is coming berry soon.
Lol. Thanks! Ya know, the video did look much better/faster than it felt. I think I should've changed that RPE down a bit to 8.0 or so. I've been stuck on 220 FOREVER (though, admittedly, I don't train FS much). I made a small form change about a month ago, where I hold the bar a little deeper in towards my neck and with a full grip on the bar, and it's helped a crap ton. I'm not feeling like I'm falling forward as much and just have a better center of gravity. I definitely plan to smoke 250 soon!
