DL 325x6
back great, taking plenty of time to reset each rep; lost count, pretty sure I did 6 instead of 5 reps
Snatch to 165
stopped bc back pain in receiving position
P. Snatch to 175x1x4
back fine
Chin +55(plate belt)x5-5-5
not bad, seems I just needed to adjust technique for the belt, +57 next time
09-18-2019, 11:03 AM
JamesW
Wed 9/18
Press 145x3x5 (rpe 9.25 all sets)
Sn Pull 235x3x3
09-19-2019, 10:26 AM
JamesW
Thu 9/19
BW 171.5
Lt Bench 195x5x3
Threw this in b/c have to miss Fri bench, will hit planned wt on Mon
*Edit: just going to call this a reset from here b/c last few sessions had some form breakdown/elbow flare, which is leading to some shoulder/AC joint issues. Will try to work back up in about two weeks per below (PR's noted as against current LP), mixing in a few singles to keep top end fresh. Should give the shoulders a ~10 day break before it gets heavy again and a chance to dial in form
9/19: 195x5x3, done, no shoulder pain during or after
9/23: 207x5x3, s/s with 227x1x2
9/27: 220x5x3 (PR across), s/s with 235x1x2
10/2: 227x5x1, 217x5x2, s/s with 242x1x2
10/7: 230x5x1 (PR 5RM), 220x5x2, s/s with 245x1x2
10/11: 232x?, continue 5's or drop to 3's as needed
C+J 10 min EMOM 115-135-155-175-195-205-215-225-235-235
w/ pause 2" off floor; @ Crossfit class
09-22-2019, 12:17 PM
JamesW
Sat 9/21
Press 148.5x3x2, 142x3x3 (rpe 9.25, 9.75, 9, 9, 9)
+3.5lb jump b/c best I had at home
First two reps still feeling strong, so planning to go to 3x2+3x3 backoff when necessary. Feels like i may get 150 for threes but only get a double at 152.5, so would go 152.5x2x3, 145x3x3, then try to +2.5 both ranges a few workouts
Dead 335x5
Feels like one more +10, then +5's
btfly c2b x9x3
09-23-2019, 11:36 AM
JamesW
Mon 9/23
BW 171.5 (was 173.5 Sunday mid morning)
Bench 207.5x5x3 s/s with 222x1x2
shoulders good, experimenting with a little more arch to reduce moment arm forward of shoulder joint
F.Squat 225x5x3
Push jerk skill to 195 s/s with F.Squat warm ups
HSPU no time, maybe will do at home tonight
09-24-2019, 11:05 AM
JamesW
Tues 9/24
Dead 345x5
hook gripping for the back; thought I had ripped my thumb skin toward the end; may mix in some straps
wtd pullup +50x5x3
chins were bothering left shoulder, probably b/c I forgot to do my normal pvc pass thru warmup; been considering a switch over to wtd pullups anyway; not convinced I get more muscle mass involvement with chins
Bench 217x5x3 (rpe 8.5-9) s/s with 232x1x2
easy PR for 5's across: Thurs 7/25 was "Bench 210x5 225x1 210x5 (RPE 9.5) 225x1 195x5 (move to 1 + 2 backoffs)"
F. Sq warmup only, not feeling it, try again tomorrow
Btfly C2b x 10x3
09-30-2019, 12:11 PM
JamesW
Mon 9/30
BW 172.0
Press 152.5 x 3/3/2+f; 145x3x2 (rpe 9.75, 9.5, 10, 8.5, 8.5)
failed set 3, rep 3; next time 155x2x3; 147x3x3
Sq 255x2x7, on 90 sec clock
another back pain work-around experiment: high bar, flat shoes (feels better, not sure why), low reps to keep tight, slow reversal at bottom. Felt good, we'll see
st hspu x 11-9
10-01-2019, 11:16 AM
JamesW
Tues 10/1
BW 171.0
Dead 355x5 w/ straps
DL VideoYouTube
let bar get forward and did not fully stand a few reps, one probably related to other; otherwise look decent to me
wtd pullup +55x5x3
pwr clean 2x115-145-175-215-235-245 s/s with pullup