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diggurd
Norway346 Posts
 I made a blog about it so i can update with my progression. Any tips or critizism would be appriciated. Would it be possible to reach my gains and loose 3-5 % and still stay at 80 kg before 1. september? www.teamliquid.net/blogs/459460-i-want-to-be-strong-as-bear Thank you :D good work guys. ROAAARR!!! | ||
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funkie
Venezuela9376 Posts
On June 17 2014 07:26 phyre112 wrote: Today: Squat (last day of 5/3/1 cycle - I just kinda guessed at percentages) Barbell Split Squat 3x8 @ 75 lbs Conditioning: 800m run 9 snatches @ 85 lbs 400m run 6 snatches @ 85 lbs 200m run 3 snatches @ 85 lbs Time: 14:13 RX weight for men was 115. I picked 85 because I only hit a 115 snatch 2/3 attempts when I'm fresh, let alone after squats and running. Probably could have shaved 2+ minutes off this time if I would have just stopped thinking about the snatches, but I kept thinking "Im going to drop this" and so I didn't attempt them. Should have just picked them up, because it was light and I miss my snatches forward anyway so they're easy to bail. Oh and running after squatting sux. It's for the most part, hell. Your legs are numb and tight as fuck. | ||
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phyre112
United States3090 Posts
Power Clean + Hang Clean + Jerk 8 sets, rest 90 sec - worked up to 145 Clean + Jerk 8 sets, rest 90 sec - worked up to 185. Conditioning - 7 Min AMRAP 300 single unders 50 wall balls (20 lbs, 10 ft) Max chest to bar pullups Only finished 49 wallballs =(. it was pretty much a skill thing - I'm awful at jumping rope. C&J is a 20 lb PR clean and a 30 lb PR jerk. They were all power cleans though - most of them I pulled the bar hard enough it ended up level with my shoulders before I could even attempt to get under it. The hang cleans were much better, I caught probably 6/8 of those in a full squat. I was told I "move very efficiently for a big guy" and that I am "stronger than I think I am" by the coach and some of the lifters... so hopefully those are signs the progress is still to come. Tomorrow is sort of a rest day. I think I'm going to do some work on snatches - maybe ~20 reps of mostly triples, Some heavy BB rows and then some crossfit skill - hand stand stuff, KBs, Double unders, toes to bar, ring dips, rowing... the list of things I've been saying "I've never tried that before" to is waaaaay too long. | ||
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n.DieJokes
United States3443 Posts
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MtlGuitarist97
United States1539 Posts
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phyre112
United States3090 Posts
On June 18 2014 09:47 n.DieJokes wrote: What's a single under or a wallball? Competitive crossfit usually uses the "double under" for its events when jumping rope. That's where you jump, the rope goes around your body and under your feet twice, then you land. Single unders are really just regular jumps, but they're named that way because it's done in relation to the competitive movement. Wallballs are basically a goblet squat with a large medicine ball, that you throw at a wall at the top of the squat. Typically for men they're done to a height of 10 ft with a 20 lb ball (3m and 9kg). If you do not break parallel at the bottom of your squat, the rep does not count. If the ball does not pass the 10 ft line or does not touch the wall (so you can't throw it straight up and down) the rep does not count. The original version of that conditioning workout (before I had to change the movements to things I'm capable of doing) was 7 min AMRAP 100 double unders 50 wallballs Max Ring Muscle Ups | ||
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GoTuNk!
Chile4591 Posts
SQ (high bar) 180kgx1, 170x2x5 Getting used to high bar, but I still get crushed by the bar sometimes ;( | ||
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decafchicken
United States20161 Posts
Gotunk - Learn/mobilize enough to keep your torso upright like a solid column and your knees forward to use your legs like springs. LBBS maxes are a huge grind compared to doing HBBS maxes like this IMO. | ||
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GoTuNk!
Chile4591 Posts
On June 18 2014 12:45 decafchicken wrote: Did 21-15-9 of Kettle bell thrusters (24kg each hand) and pull ups after my snatches today. Blah. Fuckin crossfit. Felt bad for skipping rugby practice though so I figured I'd do some sort of conditioning. Gotunk - Learn/mobilize enough to keep your torso upright like a solid column and your knees forward to use your legs like springs. LBBS maxes are a huge grind compared to doing HBBS maxes like this IMO. Yeah I've been working on it, but seems to be a kind of hit or miss thing. I prolly just need some type to develop the stabilizing muscles and get used to the feeling. PD: Life without constant pain is so great :d | ||
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SoleSteeler
Canada5461 Posts
Some general tips would be helpful. I have been working out for a while but I've always struggled with consistency. Plus I've often changed my form and done tons of resets. For squats, I'm always worried about depth. It also looks like my right leg is in front of my left, but I think that's just the strange camera angle. A few reps here and there I have butt-wink. Since I'm trying to do high bar, it looks like my upper body isn't straight enough? For the deads... I am doing double-overhand grip but I'll probably switch to mixed grip at around 120 kg. 215 squats: + Show Spoiler + 225 squats: + Show Spoiler + 265 deads: + Show Spoiler + edit: err, not sure why the video quality sucks so hard. Looked fine on my computer. I'll reload in "HD quality" according to windows movie maker. edit2: well, HD didn't make a difference. Sorry the framerate is so low. You can get the gist of it I think. | ||
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AsnSensation
Germany24009 Posts
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decafchicken
United States20161 Posts
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n.DieJokes
United States3443 Posts
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sob3k
United States7572 Posts
On June 19 2014 05:37 n.DieJokes wrote: Does anyone have any recommendations for in door pull up bars? I'm about 170-180 and I really don't want to fuck up my door but if it I don't start doing something I'm gonna lose my mind The bracket ones work pretty well and probably wont damage anything. The straight bar ones than just hold on with pure sideways force also work pretty well but will pretty inevitably leave marks if put in with enough force to use them. The bracket ones are kind of a pain because you cant close the door when they are in, but otherwise work well. Unfortunately I really don't recommend doing anything fast or swingy on them (I weigh about same as you), but anything controlled and with just downward force works well. I don't think I'd be confident in adding weight to them. L sit pullups are good if you want something harder, or a front lever/one arm progression, or frenchies maybe. Its worth getting IMO, if you put it in a high traffic area you'll find yourself doing them quite often and it really is good for you. For fancier stuff get a real bar or go outside and find something that you can pull on. | ||
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SoleSteeler
Canada5461 Posts
On June 19 2014 00:19 AsnSensation wrote: I definitely think you could work on depth a tiny bit more, doesn't have to be ass to the grass and it might be the angle or I'm just wrong but it doesn't look like you hit parallel yet. On June 19 2014 00:21 decafchicken wrote: Yeah, hips look tight and back leans forward so you don't hit good depth. Mobilize! Thanks. I figured as much. My lower back is killing me this morning...  Any specific stretches you guys recommend for working on depth? I hear Kelly Starrett's videos are the best... Just watch all his squat/hip mobility videos then? Any specific ones you can link? | ||
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phyre112
United States3090 Posts
Today: BB bench 2x5 @ 165, 2x3 @ 165, 1x2 @ 170. 2 min rests Close Grip Bench 1x10 @ 115 2x10 @ 125. 90 sec rests 12 min AMRAP 200m run 8 knees to elbows 5 thrusters @ 95 lbs Kept getting dizzy when I would bend down to pick up the bar for thrusters. Should have completed five rounds, only did 4. Got my days of the week mixed up. "rest" day is tomorrow. Not sure if I'm going to snatch and BB row as planned, or do some lighter squats. I definitely need to squat more, but deadlifts are on fridays. I'll see how things feel when I get there I guess. Probably will work on toes to bar or KB cleans for "skill work." T2B are really easy to do 1 or 2 of at a time, its just stringing them together comfortably without my body flopping around like a dead fish that's hard. Double unders can wait until another day. My flat bench blows. I can incline 175 for 5x5 any day of the week, but I can't flat bench it even once. Hell I could probably close grip almost as much as I could do with my regular grip. I know that the 10rm of the two of them are only ~15 lbs off from one another. | ||
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funkie
Venezuela9376 Posts
Squat at 142, 154, 162 and 176.8kg ;p. Any critique on the form is super welcome! Also, don't mind the great wall of fat in my belly, I'm working towards getting rid of it! | ||
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decafchicken
United States20161 Posts
On June 19 2014 08:31 SoleSteeler wrote: Thanks. I figured as much. My lower back is killing me this morning... Any specific stretches you guys recommend for working on depth? I hear Kelly Starrett's videos are the best... Just watch all his squat/hip mobility videos then? Any specific ones you can link? Just youtube kelly starrett squat or hip mobility. Get real cozy with a lacrosse ball in your hips lol. | ||
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SoleSteeler
Canada5461 Posts
Hard to find stuff in Korea... can't buy foam rollers easily it seems. I found a lacrosse ball for $50, lol. I can ship it from the west for cheaper than that. I've heard of foam rollers for ~$20+ in stores that aren't close to me... Looking online now. edit: are foam rollers also around $20 back home too? That's the cheapest one at amazon it seems... | ||
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MtlGuitarist97
United States1539 Posts
Now to start lifting 4x a week and mobilizing every single day. I haven't lifted in so long, so fucking busy these last few months. By the beginning of September I will bench 180 lbs, squat 275, deadlift 350, and OHP 140. | ||
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