Mon 4/6/15
V.Squat 295x5x5
That's it. Short on time today
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Mon 4/6/15
V.Squat 295x5x5
That's it. Short on time today
Welp, 4 years of Crossfit later...
5'10 167 @12% BF age 41
Lifts (prior to back issue rehab):
Squat 315x5, 325x2x3, 345x1 (all high bar)
Bench 215x5
Dead 435x1
Press 135x3
Power clean 265x1
Clean 285x1
Jerk 257x1
Power Snatch 192x1
Snatch 212x1
Goals
BW to ~175 at ~13% BF
Squat 405x1
Press 175 or bodyweight
Clean 300
Jerk 285
C+J 275
Snatch 225
Maintenance conditioning/skill work for Crossfit with two conditioning peaks per year in October (CF Open) and June/July (summer competition)
Programming plan:
About 4 weeks in to an LP for bench/press
On 1st week of LP for squat/dead, preceded by Star rehab deadlifts for 2 weeks (seems to have worked), preceded by a few attempts at Squat LP ending in back pain/resets at 245ish.
Mon 7/1
Sq (Low Bar) 215x5x3
Wed 7/3
DL 225x5
Thurs 7/4
Bench 185x5x3
Press 110x5x3
Fri 7/5
Sq 225x5x3
Mon 7/8
Sq 235x5x3
Wed 7/10
DL 245x5
Thurs 7/11
Bench 195x5 205x2 195x5 205x2 195x5
Press 115x5x3
Fri 7/12
Sq 245x5x3
*back pain
Mon 7/15
DL 265x5
Tues 7/16
Star DL 95x25x3
Wed 7/17
Star DL 105x25x3
Thurs 7/18
Star DL 115x25x3
Bench 205x5 220x1 205x5 220x1 205x5 (rest 3:30 before and after each single)
Press 120x5x3 (RPE 9)
Fri 7/19
Star DL 135x23x3
Sat 7/20
Star DL 155x21x3
Mon 7/22
Star DL 175x15x2
Tues 7/23
Star DL 195x14x2
Wed 7/24
Star DL 205x13x2
Thurs 7/25
Star DL 165x10x2 (recovery)
Bench 210x5 225x1 210x5 (RPE 9.5) 225x1 195x5 (move to 1 + 2 backoffs)
Press 122x5 122x(4+fail) 115x5 (move to separate day/backoffs if necessary)
Fri 7/26
Star DL 235x10x2
Sat 7/27
Star DL 165x10x2 (recovery)
Mon 7/29-start real-ish LP
Sq 225x5x3
DL 275x5
Back good today
Tues 7/30
Bench 215x5 (rpe 9.0) 230x1 200x5 230x1 200x5
Chins +30lbx5x3 (chest to bar)
Thurs 8/1
6:00 am @ home
168.0 BW
Sq 245x5x3
*minor back pain, lower left erector muscle belly, dull/no stabbing
Press 122.5x5x3 (RPE 8.5)
Lt DL 165x19
Decided to repeat press weight that I missed on set 2 rep 5 last time. Last time was directly after bench, so I knew I would have some extra juice with press only today. The weight today felt "appropriate." Hard-ish but had a sure rep in the tank on each set. 125x5x3 for next time.
My RPE scale:
9.5- probably 0 reps in the tank
9.0- probably 1 rep in the tank
8.5- definitely 1, maybe 2 reps in the tank
8.0- medium
7.5- light
Sat 8/3
BW 168.5
@ gym
Bench
217.5x5(rpe 9.0) 232x1 202x5x2
Really happy with how the bench is going, can actually "feel" a strength increase session to session. Hoping to take 2.5 jumps to around 230x5. Targeting 1lb bw increase per week
Sun 8/4
@home
Squat 255x5x3
DL 295x5
Long forearm dilemma. First, with closed fists over bar, looks better but is tough to get upper back tight. Second, with bent wrists, looks bad but feels more comfortable and gets more upper back tightness. Trying to figure out which way to go.
Attachment 7020
Attachment 7021
Mon 8/5
bw 169.0
Press 125x5x3
c2b chins 40x5x3
Press thoughts:
I'm doing Press 1.5, or at least my understanding of it. Each set was 4 fast/easy reps on the initial breath, followed by pause and breath at top of rep 4, followed by grindy/touch 5th rep. Grind partly from fatigue (pause and additional rep) but mostly just loss of tightness after re breathing. Considering rolling from two breath 3x5 to one breath 4x4 once the 5's stall
Tues 8/6
bw 169.0
Squat 265x5x3
DL 305x5
Fri 8/9
Bench 220x5 (rpe 8.5) 235x1 205x5x2
Sq 275x5x3
Squat thoughts: Getting hard but bar speed looks good. Planning on one more 10 lb jump, then a week or so of 5lb jumps, then continue 5lb jumps but add 80% mid week workout