sking's log

[Rob Israel]

\
P.S. Sorry I was being a dick. You kinda left yourself open. I think your arms are pretty okay....

That was sweet and made me laugh. No hard feelings. I'm going to start doing curls again this GPP cycle. I'll show you! ;-)

[sking1001]

Singles starting at 405 with 25 pound jumps until heavy but confident. Using this deload week to try to build some strength back up after the SI injury.

Deadlift
135x5
225x5
315x2
405x1
430x1
455x1
480x1
505x1

I was feeling strong and hoping to go to 530, but 505 was a little harder than I thought it would be and the SI hurt just a little bit. Sent the video to Matt, and he said to just stop there, so I moved on to an easy recovery circuit:

GPP Circuit x4
KB Swing
GHD Situp
GHR
Banded TKE

Up to 455 I did tried to model perfect SS form, but with 480 and 505 I did a little more of a grip and rip, so they were much faster off the floor. Not really a grip and rip, but you can see my hips sink a little as I don't take the time to really squeeze it up.

Here's the last set:
http://www.youtube.com/watch?v=vl75XDqSqPw

480 was a bit faster, so I put that up too:
http://www.youtube.com/watch?v=nKGgbb47YGA

Embed:

[sking1001]

Press
45x10
95x5
135x5
155x3
165x2x2

GPP Circuit x3
Inverted Rows x 10
Pushups x 10
Hammer Curls x 10
Rolling DB x 10

[KyleMask]

A deload is supposed to be bar+45(s) only for 3x5 and no assistance. You're fucking it all up.

[sking1001]

A deload is supposed to be bar+45(s) only for 3x5 and no assistance. You're fucking it all up.

Well, it's a process Kyle. I'm working to get to your level, and that includes the level of apathy it takes for your impressive deloads.

Also, fuck you for aspiring to weigh less than me and make me look even weaker.

[sking1001]

Pretty pissed that I didn't get to train at noon today. I'll have to wait until this evening. Sucks, but I'm really anxious to squat. I've got 2 very important weeks of transmutation ahead of me before I start realization into the meet.

On another note, I weighed 190.0 this morning. Actually I stepped on it a few times, because it kept reading 189.6 or .8

Waist was 37 5/8 though. I was a little lax at the end of a couple days last week and ended up taking a bit of a caloric cut, just because I wasn't hungry. I definitely want to put some weight back on before the meet, especially since my weight class is just < 200

[PackMule]

Embrace the abzz

[Rob Israel]

Pretty pissed that I didn't get to train at noon today. I'll have to wait until this evening. Sucks, but I'm really anxious to squat. I've got 2 very important weeks of transmutation ahead of me before I start realization into the meet.

On another note, I weighed 190.0 this morning. Actually I stepped on it a few times, because it kept reading 189.6 or .8

Waist was 37 5/8 though. I was a little lax at the end of a couple days last week and ended up taking a bit of a caloric cut, just because I wasn't hungry. I definitely want to put some weight back on before the meet, especially since my weight class is just < 200

Woah, you are 8 pounds under? Ever think about going back to 181?

[sking1001]

Woah, you are 8 pounds under? Ever think about going back to 181?

I've always competed at 181, and the plan is to put up a bigger total at 198. Also not to have to deal with a cut at all. I haven't experience that ever, so I'll definitely put weight back on instead. Plus for the crossfit total, there are only 2 men's weight classes. Less than 200 and more than 200, so....

I was up to 195 in March but was gaining a little too fast for my waist and cut back. It's definitely time to add carbs back in. I was actually 189 this morning after my high carb day yesterday, although that was after a long horrible sweaty evening in the garage last night:

Horrible way to start this block, but Matt talked me off the ledge so to speak. He pointed out that I've been injured for the better part of 2 months so not to be too discouraged. Also, I hate training in the evening. There's a good deal of stress in my house at the moment too. That probably played a big part.

Squat
135x5
225x3
275x3
315x2
385x1
435x1 add wraps
465x0
405x3
385x3x2

2 1/4" Deficit Deadlift
135x4
225x3
315x1
335x2x6 in 7:20

2ct Floor Press with Chains
117x5
207x4
257x3
297x3
277x3
287x3
Weight includes 72 pounds of chain.

Hyperextensions
15, 12, 10

Unbelievable that this took from 6 to 9 in the evening. It sure doesn't look like that much work, but I did spent some time texting with Matt and I really want to thank him for looking at my videos and responding right away with advice, encouragement, and a contingency plan going forward!

My low back was just trashed after this, making for a pretty uncomfortable evening. I didn't sleep too well last night either, but the stiffness is already wearing off as I get around to my day. It's like it was after deadlifting Thursday, but it's recovering a little faster. I hope that's a good sign, and one of these days I will be able to squat and deadlift heavy without this feeling in my low back.

[Rob Israel]

I've always competed at 181, and the plan is to put up a bigger total at 198. Also not to have to deal with a cut at all. I haven't experience that ever, so I'll definitely put weight back on instead. Plus for the crossfit total, there are only 2 men's weight classes. Less than 200 and more than 200, so....

Gotcha. Totally makes sense. I remember you moving up in weight, so I was surprised to see you flirting with the 180's again. Yea-- no brainer on the CF total. I'd like to compete in one those again-- I'm a much better presser than bencher (percentage-wise and comparatively to others) for some reason.

Sorry, if I'm out of place here, but hyperextensions? As someone with a lot of back problems that is the last thing I would do, especially after deficits. Frankly, I think they are dangerous, especially if you are going into flexion at all. My rules are: absolutely no loaded rotational exercises for abs, absolutely no crunches and no back extensions. If you are going to do any ab stuff, make sure you can have an extremely neutral spine thru the entire ROM-- better yet don't do any ROM and make them isometric. The only low back exercise I do is lifting and honestly I don't think it's weak, if anything it's just too tight. I really don't think it needs direct work with the amount of pulling we do.

Anyway, that's my 2 cents. This is based on Stuart McGill's attitudes about spine dynamics BTW in case you want to look into it. His lecture on "Butt wink" is pretty interesting. (He's got a few YouTube videos). I'm not 100% aligned with him, but I think his general approach is solid.

Tough way to start the block-- chin up and keep at it!