Stuck at home all day, no work, no nothing. Not used to a relaxed friday so I went a little stir crazy.
Power Clean drills + Some strict Presses 40kg/88lbs x6-8min
Power Cleans-
60kg/132lbs x5 + 1 Strict Press
80kg/176lbs x4 + 1 Strict Press
90kg/198lbs x2
100kg/220lbs x2 (PR)
110kg/242lbs x2 (PR)
80kg/176lbs x15 (What the fuck am I a crossfitter now? Friendly competition that I got my ass kicked in, my friend got 20 reps… damn football kids)
Donkey Calf Raises- (5-5-5-5 Tempo)
BW x20
BW +200lbs/90kg x16 + 3 + 3 + 3
Wanted to get calves out of the way so I made them HEAVY. This calf work has really payed off, I kinda have calves now. Finally swallowed the slow controlled calf work pill and who would’ve guessed… it works.
Back Squats-
Bar x20
135lbs/62kg x12
225lbs/102kg x12
275lbs/124kg x20 PR (Fucking easy, had another 5 in me, 3 plates for 20 might not be as easy though)
Another point during last week-
Clean drills x10min
Power Cleans-
60kg/132lbs x5
80kg/176lbs x5
100kg/220lbs x2x3
110kg/242lbs x1 (Was a lot cleaner than last weeks 110kg)
Log Clean & Jerk-
Log x2x5
160lbs/72.5kg x3
180lbs/81kg x3
200lbs/90kg x2x2
220lbs/99kg x1 ~Belt on~
240lbs/108kg x2x1
260lbs/117kg x0 (Would’ve been a PR, seeing as I haven’t touched log in 3 months this was absolutely huge, I just missed lockout, so it’s technical and my body needs to get a little more used to producing force for overhead)
Overall a great transition week.
Started the final block of this program today, will be shooting for: 3 plates x20+ on squat, a stupid high rep set of deadlifts at 405, and a new log max.
8/10/20- Substrate A
Ab Complex- x3x1
Shuttles into a sled drag- x3x1
80% Sprint x30ft
Jog Back
80% Sprint x60ft
Drag Sled back x60ft
Back Attack- x5x1
5 Heavy Partials for rear delt flyes
15 light full ROM rear delt flyes
10 NG Lat Pulldowns
Shoulder/Chest Collapse- x3x1
20sec of each: 1.5 rep shoulder presses, full rep shoulder presses, high-ish incline bench.
30 Lateral Raises.
A good mechanical drop set, done at 55lbs/25kg with a neutral grip bar.
Arm Aneurysm- x2x1
10 heavy curls W/A little body english into 20 fast band hammer curls
10 Diamond push-ups W/45lbs/20kg weight vest into 20 fast band pushdowns
I lurk in here most the time, but goddamn the progress here has been insane! You’re in such a good position to be so strong when you’re older man (as if you aren’t strong now). What’s your current max reps at 405?
Haven’t taken 4 plates for reps yet. I hit a fairly easy single at 405 after a rest pause 355 x12. In the land of what hasn’t happened yet I’d be willing to bet 405 for 4-5 reps would be in the tank,
Edit: If you were wondering deadlifts at 405 a while ago I pulled 405 x7 but haven’t had a chance to pull 4 plates for reps again. Everytime I get up to 405 though whether warming up for a good single or just pulling it for some triples or doubles it gets easier and easier.
Shuttles into sled drag x3x1
80% Sprint x30ft
Jog Back
80% sprint x60ft
Drag Sled Back x60ft
Back Squats-
Bar x12
135lbs/62kg x12
225lbs/102kg x12
275lbs/124kg x8
315lbs/143kg x15 (PR, no rest pause, felt easy as shit, really shows how big of a difference a good transition week makes)
315lbs/143kg x15 (Rest pause, got it x10,x5. 10sec between sets)
I think I’m ready for 315 x20 rn, but I’m gonna milk this program to get 20+
Rear Delt Flyes SS W/Lat Pulldowns- x4x1
5 Heavy RDF’s + 15 light + 10lat Pullodwns
Shoulder Collapse- x3x1
20sec of each: 1.5 Rep overhead presses, normal presses, incline bench + 30 Lateral Raises
(Did 55lbs/25kg for the presses overhead and jumps to 75lbs/34kg for the incline bench)
Arm Aneurysm- x2x2
For Biceps: 10 heavy EZ Bar Curls SS W/20 rep fast band hammer curls
For Triceps: Plate Skull crushers W/Chains SS W/20 rep fast band pushdowns
(Original Plan for today was 210lbs x5x2, first 2 sets of doubles felt far far too light, bumped up to 240 to finish off my last doubles and it absolute flew)
Back Squats
Bar x10
135lbs/62kg x10
225lbs/102kg x10
275lbs/125kg x10
315lbs/143kg x22 (PR, depth wasn’t perfect on every rep but still got that coveted “rip your face off” sensation by the end)
Swiss Bar Push Press-
Bar x20
85lbs/38kg x8
135lbs/62kg x8
165lbs/75kg x2x8
Log Clean & Jerk-
Empty Log x3
160lbs/72kg x3
180lbs/81kg x2
210lbs/95kg x1
230lbs/104kg x1
250lbs/113kg x5x1 (This was my old PR lmao, technically my last rep got too wobbly when I finished it because catch position was poor… so in reality a 4x1. Goal today was as many singles with 60sec rest and I killed it)
Not to toot my own horn but this has hands down been one of my most impressive weeks of lifting.
Monday: 315 x22 on squat
Wednesday: 465 x3x1 W/45sec rest on deadlift + 445 x5 PR
Friday: Multiple singles at 250 on log press W/60sec rest
Hamstring Work- x3 sets of: 5 GHR’s SS W/15 Axle RDL’s + Drop set on last set for RDL’s
Front Foot Elevated Zercher Split Squats-
55lbs/25kg x10
75lbs/34kg x10
95lbs/43kg x10
115lbs/52kg x10 (Right Leg)
-Start Drop Set of PAIN-
95lbs/43kg x10
75lbs/34kg x10
55lbs/25kg x10
BW x10 W/2sec Pause on each rep.
(Repeat from 115lbs x10 with left leg)
Back Work x5 Rounds- 20 seesaw band rows SS W/10 Lat Pulldowns
Contrast Chest x3 Sets- 10 “0accl” DB Incline bench (50lbs/22kg) SS W/20 fast and elastic band chest flyes