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06-05-2019, 10:23 PM
#721
6/5/19
Sq 315 3x5
P 165 3x5
DL 495x1
Ok last Saturday definitely had an effect on me and took a couple days off to recover. Had my training partner with me today and it was a true pleasure to watch her hammer away at the lifts and succeed. She did 3x8 rack pulls at her deadlift weight and just nailed them with solid form. Such intensity! Happy to have her on my side.
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06-12-2019, 08:07 PM
#722
6/12/19
Sq: 405 3x5
P: 155 3x5
RAck Pull: 315 1x8
Incline Bench: 135 3x8
Ok so finally recovered from the competition and am glad I took the time off. Definitely had been driving myself hard precomp and needed to recover. Time for a cut at this point I’m 250 and am looking to get down to 220ish prior to my run up to nationals. I will post my programming once I fully figure it out. I know for sure that I want to emphasize the press for the rest of the year and will make that adjustment. Short term I will be ramping up the conditioning to reduce the time on this cut.
A
Squat
Press
Squat variant
Press variant
Row/swim
B
Deadlift
Press
Deadlift variant
Press variant
Row/swim
Other
3-5xs week row/swim
Programming will look something show above. All of it will be as heavy as I can tolerate on a significant cut.
Last edited by Runner; 06-12-2019 at 08:10 PM.
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06-17-2019, 08:55 PM
#723
6/17/19
Sq: 455 3x3
Press: 165 3x5
Grip: Pinch plate carries 3x 100ft
Chin ups: 2xamrap (4,4) wt 250#
This was my optional workout and I am slowly working my way back up. 455 3x3 squats were easy, press was easy, pinch grip carries kicked my ass and I still feel it 7 hours later....
4,4 chin-ups was a surprise.....upper body strength is coming along thank ya very much!
Last edited by Runner; 06-17-2019 at 10:18 PM.
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06-19-2019, 03:56 PM
#724
6/19/19
Sq: 455 3x5
P: 165 3x5
DL: 455 1x4
Chin: 5,5
I am training a new guy and his first day is today. He did well. My challenge is to make sure I stay on track with my workout while training someone else. I had to adjust my workout to accommodate him and I shouldn’t have. Now I know.
No rowing today which sucks.
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09-13-2022, 04:17 PM
#725
I’m Back….
I’ve been lifting consistently since last post in 2019, mainly as maintenance. Lost 30#s of body weight and have bulked up a ton. Its been a fun ride!
2019 PRs
Squat: 565
Bench: 330
Press: 210
DL: 540
2022
PRs
Squat: 500
Bench: 315
Press: 210
DL: 500
Age: 46
Wt: 235
Height: 5' 9 3/4" (hey! that 3/4 inch is important!!)
So trading 30# of fat, an increase in conditioning based, burst for days, for a 5% decrease in PRs, and surviving the last 3 years is a success in my book. I have come back to the forums to record my journey in the black iron….
9/7/22
Sq: 225x3x5
B: 185x3x5
DL: 275x1x5
Lat pull: 120# 3x8
Prowler: 7x100ft
9/9/22
Sq: 235 3x5
B: 205 3x5
DL: 305 1x5
Metcon
3 rounds
Prowler: 135 150ft
Farmers Carries: 90# 150ft
Lat pull downs: 115 1x8
9/12
Sq: 245 3x5 tempo 1x5
Pr: 135 3x5
DL: 315 1x5
Metcon
3 rounds
Prowler: 135# 150ft
Farmers Carries: 92.5# 150ft
Lat pull downs: 120# 1x8
So I am gonna make a run up to max PRs and then determine whether I want to compete. Starting low and slow using SSLP to heal from a bunch of Crossfit thrashing around and to dial in form prior to getting to any significant weight. Programming will change based on my ability to recover with primary goal being strength development. My metcon is aimed at specific weaknesses I am trying to address moving forward.
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09-14-2022, 10:48 AM
#726
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09-14-2022, 04:31 PM
#727
9/14/2022
Tempo Squat: 255 3x5 (3sec down 3 sec up)
Bench: 210 3x5
DL: 315 1x5
Metcon
3 rounds
Prowler: 135# 100ft (car in the way)
Farmers Carries: 95# 100ft (dang car)
Lat pulls: 130# 1x8
Have been shifting to my right on my squats causing R adductor pain, so I slowed everything down so I could focus on form. Bench... nothing to see here... DL was great! Still double overhand and once again farmers carries have been helping. Have always struggled with double overhand around the 315# mark and it is so nice to see improvement. Metcon cranked that metabolism up and worked grip and Chin up potential. Was a good day. Oh hey, my daughter went to her first day of Kindergarten! Proud Papa!
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09-14-2022, 04:31 PM
#728
Originally Posted by
J. Killmond
Impressive!
Thanks!
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09-18-2022, 12:06 AM
#729
9/17/22
Tempo Sq: 265 3x5 2 sec pause
Press: 140 3x5
DL: 325 1x5
Metcon
35 min amrap
Assault bike 16 cal
20 cleans
20 sit ups
16 burpees
20 lunges
150m run
Fun day. Lifts went well. Double overhand for the deadlift still and I’m really happy about that. Metcon kicked my ass. Was nice to practice the clean. I would do the program if this is your first time through SSLP however I’ve been doing SSesque programming for 9 years so I know when I can play around with it.
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09-19-2022, 10:31 PM
#730
Tempo Squat: 275 3x5 2 second
Bench: 225 3x5
DL: 335 1x5
Metcon
AMRAP: 20 min
Prowler: 270# 50 ft
Farmers Carries: 100# per hand 50ft
Assault Bike: 10 calories
Lat Pulls: 130# 1x8
Double overhand on the deadlifts again! Think I might have figured out how to overcome my grip issue
Bench was strong. Squat was easy. Metcon kicked my ass but I can tell I’m adapting to it.
Last edited by Runner; 09-20-2022 at 08:02 AM.
Reason: Changed DL weight
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