Bradley Is Learning to Eat Like a Man -- All 130 Pounds of Him

[TFSJake]

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[Bradley]

Time to stop being lazy and to get strong. Starting an 8 week strength cycle at CrossFit Mettle. I'm consulting someone to help me with my diet. I'm about 145-7 lbs right now.

It's strength work Monday, Tuesday, Thursday with possible short metcons on Friday or Saturday. On the strength days there is no cardio.

Today:

Warm-up with mobility.

Front Squat 5x3 - ascending up to 215 lbs x3
Back Squat 5x3 - ascending up to 245 lbs x3
Strict Press 5x3 - ascending up to 95 lbs x3
Push Press 5x3 - ascending up to 105 lbs x3
Push Jerk 4x3 - ascending up to 115 lbs x3
Split Jerk 1x3 - 135 lbs x3
Strict Pull Ups with Green band max effort for 3 sets (everyone was required to use green band) - stop when pace slows down. - 20-15-12



We were not rushed at all. This programming is strength focused and we were encouraged to take as much rest as needed. Much higher volume than what I've done in the past. We'll see how these 8 weeks go.

[Bradley]

High Hang Snatch 5x3 - ascending up to 85 lbs
High Hang Clean 5x3 - ascending up to 165 lbs
Snatch from blocks below knees 5x3 - ascending up to 100 lbs
Clean from blocks below knees 5x3 - ascending up to 155 lbs (screwed this up, should have done more)

[Bradley]

BW: 147 lbs

Snatch - 5, 3, 1, 1, 1 - worked up to 115 lbs same as PR
Clean - 5, 3, 1, 1, 1 - worked up to 205 lbs PR

Thing with kettlebell I don't know the name - 5x5 superset with
Kettlebell press - 35 lbs

[Bradley]

(of 5RM)

Back Squat (~260 5RM):
60%: 155x5
70%: 180x5
80%: 205x5
90%: 230x5
100%: 260x5

Deadlift (~320 5RM):
45%: 145x5
55%: 175x5
65%: 205x5
75%: 240x5
85%: 275x5

Press (~105 5RM):
25%: 45x5
35%: 45x5
45%: 45x5
55%: 55x5
65%: 65x5

Pull-ups:
10 lbs x 3
15 lbs x 3
20 lbs x 3
25 lbs x 3
35 lbs x 3

[Bradley]

This is what my high bar squat form looks like now after working with my new coach.

This is 77% of 1RM.

[Bradley]

We did heavy 3s this week. Next week is the end of the cycle and we're doing 1 RM. I'm feeling a PR on squats and deadlifts.

Weight: 147 lbs.



275 lbs x 3: My calculated 3RM off of 1RM of 305 lbs.






I also did a WOD today; the CrossFit Open is coming up.

10 minute AMRAP:
10 wall balls - 20 lbs
15 double unders

6 rounds

[Bradley]

This week is testing new 1RMs.

Monday 2/24:
Press
115 lbs x 1
130 lbs x 0
125 lbs x 0

Old press PR is 127 lbs, but that was with my old SS-style narrow grip. My new grip is as wide as my jerk grip and I'm weaker at it, although it seems to be transferring better to the o-lifts.

Deadlift
385 lbs x 1 PR (by 10 lbs)
405 lbs x 0

Got greedy and wanted the 405. I might have been able to pull 390 or 395.




Tuesday 2/25:
Snatch
120 lbs x 1 PR (by 5 lbs)
125 lbs x 0

I'm very inconsistent at this lift. I have enough strength to snatch at least 135 lbs, but my form is too bad.


Clean & Jerk
185 lbs x 1 PR (by 15 lbs)

Massive jerk PR. Now my jerk is only 20 lbs below my clean.



Also did some double unders, maybe 150. Getting much more consistent with them.



Squatting on Thursday.

[Bradley]

BW: 150 lbs

Squat 1RM:
325 lbs PR (by 20 lbs)

Finally! This has been long over due.


Here's the vid of 315:

[Bradley]

CrossFit Open
14.1

AMRAP 10 minutes
30 double unders
15 snatches 75 lbs


145