103013: need moar grit

5RM deadlift @ 445 (fail: 3)
deadlift double @ 455
2x6-8 chins @ +42.5 (6-6; PR)

Did some random light pressing sets of 10...45 lb bench press, 45 lb press, pushups.  Shoulder feels so so.  I think I should have been able to get the deadlift 5RM, don't know what my deal is.

102313

5RM deadlift @ 440 (PR)

3x5 bench press....got up to 135 in warm up and shoulder was not feeling right.  my gut told me not to push it.  this is very worrysome at only 4 weeks out from the meet.

2x6-8 chins @ +35 (6-6; PR)

102113

3x5 squat @ 330 (PR)

101513

3x5 squat @ 325 (PR?)
2x6-8 chins @ +30 (7-6; PR)

CFFB 091613

CSWOD

2RM front squat (265; PR)
1xME front squat @ 80% of 2RM (225; got 6)
5-5-5-5-5 bench (155-165-175-180-180)

DWOD

Death by pullups: 1 pullup in the first minute, 2 in the second, ad infinitum!

Got 8 rounds + 5.  PR is 12, though that was at least a year ago and I had been chinning and pullupping on the reg then.  I should get back on my game.  Then again, so should someone else that is a member of this blog....ahem ahem

CFFB 090613

ASWOD (snatching is a no go since no bumpers, so subbed out the CSWOD)

5x3 power clean @ 185 (PR)

DWOD

AMRAP, 8 min:
5 strict pullups
10 pushups
5 squats @ BW (170)

Got 7 rounds even.  Collapsed in a heap on the floor.  Had a spirit vision of me and biggie and pac chillin n burnin' trees in thug mansion.  This one was surprisingly strenuous.

CFFB 090513

CSWOD

1RM high bar back squat (345; PR)
3x3 HBBS @ 85% (290)
5RM floor press (subbed bench press: 190; PR)

DWOD

Didn't have time to do the rx'd conditioning work (5 rds: 8 sandbag power cleans, 8 strict pullups), so I hopped on the rower for 5x 100m sprints (90s rest).  Best time was 16.9s (PR I think).

CFFB

CSWOD

5RM front squat (225)
1-1-1-1-1 press (135-140-145-150-155; PR)
5RM chins (+30)

Work has been relatively stressful, my head is not in game this week. Forgot a ME set of front squats @ 80%. No time for conditioning. Sigh.  15 lb PR on press though, only 15 lbs shy of BW.

CFFB 081513

CSWOD (AM)

2, 2, 2, 2, 2 squat (225, 275, 295, 315, 315)
3RM press (140)
3xME pullups (12-10-7)

I guess the squat was technically a PR for HBBS (I'm going to continue high-barring so I can get work on my anterior lower body strength / get some sweet quads like JC), though I think I have more in me when I'm resting more between sets and such.

140 was my previous 1RM press, so that's cool I guess.  But it was like a year ago, so that sucks.

Pullups need work.  I'll be doing a lot more of them on CFFB programming, so I expect they'll come around soon enough.  #batwings

DWOD (PM)

Adapted today's DWOD to:

Sprint row 200m
20 hang cleans @ 95#
5 sledge strikes
Sprint row 200m
15 hang cleans @ 95#
10 sledge strikes
Sprint row 200m
10 hang cleans @ 95#
15 sledge strikes
Sprint row 200m
5 hang cleans @ 95#
20 sledge strikes
Sprint row 200m

Timer malfunctioned, I have no idea how long that took me.  I'm guessing in the 8 minute range.  200m rows were all around 45 seconds, I didn't really go all out on them.  All sledging unbroken, first three hang cleans broke into two sets.

Week in review

Highlights: 
3x5 squat @ 330 (PR)
3x5 press @ 125
3x5 squat @ 335 (fail)
3x5 bench @ 165
Bunch of mobility and accessory stuff

Trying again for 335 on Monday. I should be able to get it, 330 didn't feel so bad.  Also, switching to flats for deadlifting.  Want to try that out.

squat day

3x5 squat @ 320 (PR)

felt solid.  hard, but solid.  I ate like a stupid fatty since Sunday I'm ashamed to say, maybe 25% clean.  But tons of calories.  Grounding myself for the time being and gonna eat like a 300 lb narcleptic farmer for awhile.

PR train keeps rolling

Good things:

3x5 squat @ 310 (PR, but it was expert mode difficulty)

Spew:

I'm mildly concerned with my blood pressure after a dr's appt yesterday.  I've gotten it checked maybe 3 times in the past 4ish months and it's been creeping up.  Yesterday it was 148/90 or something close to that.  Need to investigate this some, but I might just go see a sports medicine specialized dr to advise me.  It's perplexing because I haven't really put on a lot of weight (up to low 170s from low 160s when I had good BP readings), my body composition isn't that horrible (probably high teens or so percentage wise), and I'm eating everything I can but it's mostly all whole foods.  Got a BP monitor to try some home readings where I may not be under duress from the cute chubby asian girl at the dr's office.  To be continued...

i'm...so...full...

10x6 bench press @ 150
deadlift: 185x5x2, 275x3x2, 315x3, 365, 405, 425, 445 (PR)
3x10 pullups

I learned a valuable lesson today: shit before maxing deadlift.  I farted during that last pull and very much thought I shit myself.  I'm pretty pumped that there was more in the tank, didn't want to push it after squat PR yesterday.  Just wanted to get a better idea of where I stand with my DL.  Sucks its probably a solid c-note over my max squat.

Was pulling these with 2-3 min rest.  Is that about what you end up with at a meet, Yang?

i get all amped about small strides of progress, then I remember that we're all still relatively weak as fuck :(

3x5 squat @ 305 (PR, suckas)

i'm going back to substituting whole milk for water whenever possible.  om nom nom nom nom like pac man till the meet.

CFFB 112912

ASWOD
3x5 squat @ 300 (PR)

Was so pumped about this I just peaced out.  Couldn't go at lunch like I normally do, smelled like ass from running around all day, work was a bitch.  Just decided to call it.  Postponing volkswagen till tomorrow, don't care so much for progressing my horribly ugly power cleans for now, I'll just do two DWODS.  Need a new squat goal now.  Get some.

CFFB 112612

ASWOD

3x5 press @ 130 (PR maybe?)
2x8 press @ 95 (backoff)

DWOD
Religion 2.0

5 rounds, 90 sec rest in between:
Max reps squat @ 225
7 burpee box jumps (subbed burpees)

20 min flat all said and done.  Squats were 12-10-10-8-8.  I wonder what john welbourn scores on this...his 20RM is in the 400+ realm, and he'd only be squatting 300ish (bodyweight).  Didn't have a plyo box, but I couldn't jump off the ground after the second set if I wanted to anyway.  Laid in a crumpled sweaty heap on the floor for 10 min after this one.  Highly recommended if you want to hallucinate sans chemical assistance.  The name of the workout made perfect sense as I reflected on this life changing ordeal in the shower.

CFFB 111612

ASWOD

3xME chins (16-13-11; PR)

DWOD

Can't go overhead from the ground. Olympic lifting has been banned on base, by decree of the numb nuts gym czars.

Lifted:
5x3 power cleans @ 185 (fail: 185-185-185-165-165)
3x5 press at 125

CFFB 101212

ASWOD

3xME chins (PR: 15-13-13)

DWOD
10, 9, 8, ... , 2, 1
Dips
Ball slams (subbed GHD situps)
+ 20 yard Farmers walk as heavy as possible after each round (subbed 2x25lb plate pinch walk)

Wanted to get some grip work in and also be gentle with my knee which  I tweaked a little yesterday squatting, so that's why I subbed in the plate carry's.  14:04.  Didn't take any breaks, which I usually do.  So that's sweet I guess.

So in an effort to be as awesome as yang, and also because his posts made the experience seem quite positive, I signed up for a powerlifting meet and ordered a singlet.  Then was informed 2 days later that the event had filled up.  Unfortunate, I was getting sooooo amped because it's only 4 weeks off.  So, I'm on the prowl for another meet to enter, and the singlet will be ready.  I'll probably just wear it around the house on sundays.

Lifting sucks because I barely fit into my lederhosen anymore, and I get free beers at this Oktoberfest thing tomorrow if I rock lederhosen.

Assorted strength training

Didn't make it to the gym yesterday because the jeep was in the garage and I was dependent on someone else for a ride.  Hit it hard today instead...

3x5 bench @ 180 (fail: 5-4-4)
5x3 power clean @ 180 (PR; pretty sketchy though, my form is not baller status)
3x5 incline DB press @ 65 (PR; should I even track assistance exercise PR's?  I guess so...)
3x10 chins

And a little homebrew condish:
10 rounds:
100m sprint row
45s rest

Couldn't hit peak power like I usually can, I think the power cleans robbed me of any explosiveness I had in the tank.

CFFB 080712

ASWOD

5x3 power clean @ 177.5 (PR)

DWOD 1
Sindy
8 min amrap
5 strict pullups
10 pushups
5 squats @ 185

5 rounds with maybe 45 sec overtime

DWOD 2

3 rounds for time:
10 ring pullups (subbed strict bar pullups or chinups)
10 sandbag cleans @ 135 (subbed PC's @ 115)

Got through 1 round and thought I was gonna fall asleep.  Threw in the towel.