Edit 7-1-12: Just lifting when I can. Working full time and going to school at night. Makes for a busy life.
Last edited by JAM; 07-01-2012 at 05:55 PM.
First and Last
I didn't mention before, but i actually started this template in October.
Stats as of that date:
Sex: barely a male
BF%: single site test shows 20%. probably not accurate as i don't know what i'm doing.
My September CFT: 680
Squat: 225 1RM
Press: 150 1RM
Deadlift: 305 1RM
My first workout: on 10/23 (started light)
Metcon: 3 rounds of 30 box jumbs, 20 situps, and 10 push pres @ 95lb. (10:55_
Last edited by JAM; 12-05-2009 at 03:11 PM.
Metcon: 3 rounds of 10 clapping pushups, 10 dumbell swings, 10 box jumps (4:54)
Learned alot about programming metcons in the past few weeks. I can overthink and make these really overcomplicated. And putting too much crap into these things really taxes recovery.
KEEP IT SIMPLE!!! Running, rowing, jumping are great, pushups and pullups strung together with this make for very good metcons. Adding heavy stuff to these only works about once every two weeks. More than that puts my CNS into shit mode.
JUMP to LAST WEEK
Sex: still barely a male
Workout on 11/28
Workout on 11/29
Metcon: (3) 230 meter sprints with 4 minutes rest inbetween
Workout on 12/1
SQ: 235x4x3 (felt very tired)
Press: 150x5,5,4 (missed last rep due to form)
Wide grip pullups with blue band: 12,12,12
Metcon: 3 rounds of 250m row and 25 pushups (didn't time)
Did some weighted situps in the warmup, and tried some front lever in the cooldown. Just goofing around on a saturday.
Thanks misspelledgeoff. Golds Gyms is to thank for my decent bench press (useful) and leg press (useless) numbers.
Unfortunately, my squat sucks. Too many years of half squats have taken their tole on my motor skills. I have to FIGHT to maintain hip drive in my now correct squat. lol
Deadlift day, yippie. Lower back was sore afterwards last week, so i decided to film these today.
(realized how good my cameras microphone is, can hear my breathing very well. lol)
My hips are rising an inch or two before my shoulders. This may be the reason for my sore back. I see it a tiny bit in all sets, but it's much more pronounced in the work set. Opinions/suggestions from others is always welcome. (my rouge shoes are on backorder, that's why i'm in socks)
3 rounds of (5) hand power clean @ 135, (5) ring dips, and 500m run. (11:15)
This did not go well. I kept cramping, and had side stitches bad. Ring dips were hard too (even tho i can normally do 8+ in a row). It's 35 degrees outside which could explain it. Ring dips after bench press day is probably not a good idea either. Shitty pick.
Last edited by JAM; 12-06-2009 at 01:50 PM.
Back on fire
My back is on fucking FIRE! Hurts to stand after sitting for a few minutes. Also, have a slight crook in my posture, and my walking gait is fucked up.
This is similar to an injury I had a few year ago, after a globo gym trainer had me doing RDLs (or at least that's what he told me i was doing, i know think of them as Straight Leg RDLs to the fucking floor for a bounce). I don't remember the medical diag, but it was basically inflammation of the lower facets.
Reread deadlift chapter in BB while watching videos. In addition to my hips rising out of the hole before much sholder rise, i'm also breathing at the top. And i'm rounding my back when i set the bar down.
I will probably deload to 225 or 255 and focus on these things next DL day.
Icing like crazy, and doing planks, gluteal activation excercises, and prone cobras. Firing the torso support muscles seems to provide some relief.