Antigeezerdom Log

[Runner]

9/21/22

Tempo squat: 285 3x5
Press: 145 3x5
DL: 345 1x5

Metcon
25 min
Farmers Carries: 105# 70ft
Prowler: 270# 80 ft
Ski erg: 10 cal
Lat Pull: 140 1x8
Assault Bike: 10 cal

No issues. Double overhand still on the deadlift! Metcon was solid and I maxed out on it.

[Runner]

9/24/22

Tempo squat: 285 3x5
Bench: 235 3x5
DL: 355 1x5

Metcon
3 rounds or 40 min

21-15-9
Row
pushups

rest 1 min

200m run
situps

150m run
situps

100m run
situps

rest 1 min

ski erg
goblet squat

Double overhand on the DL. Boom! 40# jump in my grip strength and its a cool thing to see. Metcon was a grinder and as part of recomp efforts I decided to follow Crossfit programming knowing that I was gonna take a couple days off. Was a good day.

[Runner]

9/26/22

Squat: 305 3x5 1 min rest
Press: 145 3x5 1 min rest
DL: 345 1X5 overhand 365 x5 mixed

Metcon
20 min

21-15-9 cal
Row
Push-up
140# Lat pulls 1x5

Bike
Sit ups
130# 1x5 Lat Pulls

Ski erg
Plank 60 sec 45 sec 30 sec
Lat pull 130# 1x5

Finally capped out my double overhand deadlift. Now it’s time to start creeping the weight up to continue progress. 365 mixed grip easy peasy as expected. Metcon rocked my world and my body recomp is coming along just fine.

[Runner]

9/28

SQ: 305 3x5
Bench: 230 3x5


Wiped after work and my head wasn’t in the game. Bagged it and came back in the morning.

9/29
Tempo SQ: 185 3x5 (4 sec)
Press: 145 3x5
DL: 345 1x5 375 1x5
Lat pull: 140 3x8

WOD
5 rounds
1 min plank
10 ring rows
5 seated ring chin ups

5000m partner run 12x200 m relay


Fun workout. Cranked out 1200 calories in 3 hours….

[Runner]

10/1/22

SQ: 315 3x5
B: 240 3x5
DL: 385 1x5 (mixed)

Metcon
30 min AMRAP

Bike 12 cal
Push up 12
Ski erg 12 cal
Goblet squat 12
Row 12 cal
Lat Pulls 90#

Everything went well. I could only get the squats out before the metcon so I came back to the lifts after the metcon was completed. Was pretty fatigued but ripped the DL off the floor like it was going out of style. 1,000 calorie workout. Nice! Im down another pound which is makes the cockles of my heart all tingly.

[Runner]

10/3 - 10/8

Sq 315 3x5 --> 315 3x5
Bench: 240 --->245 3x5
Press: 140 --> 145
DL: 385 --> 405 1x5
Lat Pulls: 140 3x8


Metcons
Total calorie expenditure each workout 1,100 calories

This week was a chill week and I ate unrestricted calories and had beer for the first time in three months.... the beer wasn't worth it lol. Everything is solid. I held the squat at 315 so I can drive the deadlift up. Metcons were a whole pile of thrashing around and did not interfere with the lifting as I expected. Been a fun week. Now its time to lock in the calories again and drive the body recomp.

[Runner]

10/10/22

SQ: 325 3x5
P: 150 3x5
DL: 425 1x5
Lat Pulls: 150 3x8

Metcon

4 rounds
100# 16 lat pulls downs
10 Air squats + 50' walking lunges
95# 20 Press
12 Box Jumps

2nd Metcon

12 minutes
15 cal ski ergs
65# 10 BB rows
15 cal bike
65# 10 BB rows

1100 calorie workout again and it felt good. Was gassed out even though I am calorie restricted. 425 deadlift was a moderate effort which tells me that the 20# jump was too much. I will repeat the weight next time. Metcons were solid efforts and appreciated the conditioning build up i've worked my way up to over the last couple of months.

[Runner]

10/15/22

Sq 355 3x5
P 150 3x5
DL 415 1x5

Metcon
25min

400m run
10 press
400 run
10 BB rows
400m run
15 situps

Easy peasy. Slightly sore adductor Magnus but other than that no issues.

[Runner]

10/31/22

Sq 355 --> 420 3x5
P 150 --> 160 3x5
B 245 --> 260 3x5
DL 415 --> 420 1x5

DL is kinda stuck because the bar I use is shredding my hands. New bar available today so I should see some progress. Finally back to the starting line and I can drive to 500 for reps.