Oh he is also definitely on the list of ‘people not to fuck with’.
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The 8/2 pull day has brought the most sore traps I have ever had. More explosive pulling is definitely on the menu for future training.
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8/4 For some reason push felt fresh
Bad news, 205 wasn’t 205 yesterday. No wonder it felt so good. Axle only weighs 30. Found that out today and was a bit disheartened.
Axle strict press
5 chin ups, 20 band pull aparts between each set
Barx5
Barx5
Barx5
60x3
90x3
120x3
150x1
160x1 ooohhmygoodness didn’t feel like garbage for once
170x1 my dreams are coming true
180xmiss just kidding I’m still weak.
Well, I at least hit a competition bodyweight press. I’ll take it.
Circuit of:
130 axle strict pressx6
500’ thumbless walk with 80 lb kettlebells
10 chin ups
2 minutes rest
6 rounds
DB seated press
20 pull aparts, 6 chin ups between sets
60x12
Down one setting
60x12
Down one setting
60x12
Down one setting
60x12
Down one setting, now flat
60x12
Bottoms up kettle bell press, one arm at a time
30 pull aparts between each set
20 lbsx25
20 lbsx25
20 lbsx20
20 lbsx20
20 lbsx15
3 Likes
Oooohhhhh sassy girl just challenged me at crossfit gym. I’m gonna double the prescribed weights and smoke errbody.
3 Likes
8/4 impromptu Crossfit. Wore 50 lb weight vest to ensure my misery.
5 rounds of:
135 snatchx10
10 box jumps to 30 inch box
315 deadliftx5
10 box jumps to 30 inch box
155 thrusterx10
10 jumps to 30 inch box
Back squat 275x5
10 jumps to 30 inch box
1 minute plank
Rested 3 minutes between rounds.
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Bro, try these with individual or only two fingers. Shit gets crazy quickkk
Do you go through each finger individually? I know I have a bit of an imbalance between my pointer and middle fingers versus the rest.
8/7 A.M. Pull
I’ve been training around 3:30-4 p.m. the last couple weeks. I’ve noticed some pros and cons. I think I might do my traditional barbell strength stuff in the morning and my implements/conditioning in the afternoon (on their respective days). I prefer early morning, but it’s too crowded come 5 a.m. for moving around too much.
Warm up, 5 rounds of
10 RDLs 5 count concentric 10 count eccentric w/135
20 back raises on GHR
10 band dislocates
10 band pull aparts
5 front squats w/135
Clean grip high pull
135x6
135x6
205x3
205x3
275 for 12 triples
Paused box jump doubles SS/ supinated BB row w/ 155
36 inch box/10
36 inch box/10
36 inch box+45 bumper/10
36 inch box+45 bumper/10
36 inch box+2 45 bumpers/10
36 inch box+2 45 bumpers/10
36 inch box+2 45, 2 35 bumpers/10
36 inch box+2 45, 2 35 bumpers/10
36 inch box+2 45, 3 35 bumpers/10 for 8 sets
Back raises on GHR
Bwx20
+26x10
+70x10
+70x10
+140x6
+140x6
+140x6
+140x8
Drop to
+70x12
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I don’t really count reps or anything, I just use whatever fingers I fee like, but yeah I do them individually as well. For work I have to carry a marine battery everywhere for the most part as well as buckets that weight from 20-100 pounds. I just use individual fingers or two or three depending on how I feel. It’s really helped my grip a lot. I do it with kettle bells from time to time at the gym as well and like it too. Just alternate fingers or “walk” them on the kettlebell as you walk.
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8/8 Overhead
Warm up, 5 rounds of
Band dislocatesx15
Overhead squat w/bandx5
Behind head band pull apartsx15
Axle push press w/80 lbsx5
5 an wheel rollouts
Nasty plate loaded DB ohp, decent simulation of a circus DB, per arm
5x10
25x10
45x10
65x5
85x3
105x3
125x3, took sets of 2,1 for right arm
Log Press
140x3
140x3
160x3
180x3
200x1
Alternating EMOM, circus-esque dumbbell and log press. Sets for DB were half left, half right arms.
95x4/160x3 for 20 minutes
Chins
Bwx10
+45x5
+90x6
+90x6
+65x6,6,6,10
Bottoms up kettle bell press
26 lbs, 6 sets of 20 per arm
2 Likes
8/10 Lower
Warm-up
5 rounds of
Band Pull apartx20
Band dislocatex10
Hangx20 count
Side plank 20 count per side
Squat stretch 20 count
Axle clean and press
170 for 5 singles
No hands, no belt SSB squat SS/ Axle RDLs (no straps)
6 an wheel rollouts between each set
Barx10/ 200x6
Barx10/200x6
135x5/200x6
185x5/200x6
235x5/200x6
285x5/200x6
335x3/200x6
335x3/200x6
335x3/200x6
285x3/200x6
285x3/200x6
285x3/200x6
285x3/200x6
235x3 long pauses/200x6
High handle TBDL, no belt no straps
6 an wheel rollouts between each set
170x3
260x3
350x3
440x3
510x3
600x1
Add straps
600x3
600x3
600x3
Remove straps, add belt
600x1
Switch to low handles, remove belt
420x5
420x5
350x5
350x5
350x5
GHR back raises
6 ab wheel rollouts in between each set
BW for 5 sets of 20
One arm hang
3 sets each arm with 50 lb vest
3 finger hang
2 sets with 50 lb vest
2 finger hang
2 very short sets with 50 lb vest
3 finger hang
BW for 1 minute
2 finger hang
BW for 21 seconds
Hang
BW for 90 seconds
3 Likes
Fatigue from Tuesday and yesterday hit like a truck this morning. Potentially too much volume/total tonnage yesterday. Forearms especially, can’t close my hand without 4/10 or more DOMS. Definitely need more regular grip training.
8/11 short overhead
Warm up
10 rounds of
Bottoms up kettle bell press w/16 lbsx10
10 band dislocates
20 count hang
Axle strict press
25 pull aparts between each set
35x5
35x5
55x5
65x5
85x3
105x3
125x3
155x3 PR very close to 4, couldn’t resist trying for it
115 for 15 doubles, 45 seconds rest
Dips
Bwxstretch
+35x5
+62x5
+97x5
+124x9, wanted 10 but was smarter on this set
+97x8
+97x8
+97x7
+62x10
4 rounds w/25 lb dumbbells
10 hammer curls
10 lateral raises
10 overhead tricep extensions
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Congrats dude!
With seeing this, I realize I really need to work on my push press because holy crap your strict press and push press are far apart. Mine are uncomfortably close.
My triceps just forget how to work overhead. I’d much rather have your problem…
“Gee, I’m littlesleeper, my shoulders are just TOO strong; I don’t need legs to press.”
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Having to suplex some guy, then burning yourself with oil later
Keep it safe
I think once you become more proficient in the front rack position your push press will soar up. My ohp and push press were very close as wel until I worked on my front rack a ton. the only issue with using the legs too much (for me at least) is they take over to the point to where I don’t use my arms until about 20% is left, or just lockout. When that happens I just lower it slow as shit and that helps still tax the shoulders and upper back.
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Yeah, I definitely think you’re right on the money here.
I currently wouldn’t call myself an explosive lifter as most of my lifts are just kinda slow and steady. This is likely something I’ll need to work on to see much out of the push press even if I can manage to get that front rack down.
I’m the same way man. I started out bodybuilding so it was always slow, controlled, contracting the muscle, etc. Once i started getting into more power style training it was (and is) very difficult for me to start being more power oriented. I still deadlift, squat, overhead press, row, everything in a slower manner, but try to switch it on for push presses, cleans, and whatever else.
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Trying to read this log, but I don’t know what 50% of those lifts are and can’t figure out what weight/set/reps performance is worth for the rest
Gotta take it for it what is I guess