T Nation

CrossPower - CrossFit/Speed/Power Training


#662

12/16 - pump work. Good session w machines and DBs.

12/17 - 5/3/1 day.

  1. Bench: 150 (5) 170 (3) 185 (10)
  2. Pendlay row: 150(5) 170(3) 185(10)
  3. Hang Power Clean: 175(5) 200(3) 220 (1)
  4. Squat: 255(5) 290(3) 320 (1)

Just did minimum reps on cleans and squats bc my heel really hurting today.


#663

Sorry to hear about the heel. Maybe my bad luck is rubbing off…


#664

It was bizarre. Like someone stabbed my heel when I was running. Probably plantar fasciitis - so will just watch volume. My 5/3/1 has been really progressing well - so ratcheting back the AMRAP sets might be perfect. While 185x10 on bench and row is not anything special, it does mean I’m getting a decent level of strength back. Will just keep inching everything up. I’m at 5 rounds through. 5 more will have me back in legit good shape. So don’t need to push through potential injuries.


#665

This bad boy? Roman’s Ratios for Looking Awesome

Arm size = 252% of wrist size
Calf size = Equal to arm size
Neck Size = Equal to arm size
Waist size = Lean condition w\waist (LCW)
Shoulder Size = 1.618 x LCW (Golden Ratio)
Thigh size = 175% of knee size

#666

That’s the one. I would probably need to be 250 to be at those ratios.


#667

12/18

AM cross training:

  1. 10’ stair mill
  2. Circuit through 50 total reps each of barbell curl with 85# - triceps ext with 20# DBs - slow lateral raises w 15#
  3. 100 KB swings w 100#

#668

Yeah, I think the look I would like to have is out of the question. My body won’t carry an extra 40 lbs. This year was my final to try to add mass. I was 220 at the start and topped out at 250. I’m 240 now and feel a little better but being heavier is uncomfortable and I’m pretty sure the weight has gone to my legs, glutes, and mid section. Bigger legs are cool, but they don’t do much for achieving that jacked look. I’m going to have to settle for lean and athletic.


#669

V-taper for the win!


#670

Yeah, I’m at 220 now, and walking around at 250 would be cool for about a week - until I realized I couldn’t tie my shoes, and had to get all new clothes. 220 at lower bodyfat would be my ideal, I think. I’m 220 with about 185 LBM at the moment. Getting to 200/205 LBM at 220 would be sweet.


#671

12/19 - just basic stuff - pushups, burpees, etc in AM

12/20 - burpees, swings in AM (about 50 of each)

PM 4x12 of all (with warm up sets of 3-5)

  1. DB OHP (seated) - 50#
  2. Lat Pull-Downs - 165-175-185-190
  3. Zercher squats - 35-85-105-145-175

#672

12/21

  1. Warm-up
  2. Snatch Grip High Pulls - sets of 3 up to 155
  3. Snatch Grip Deadlifts - Doubles up to 345 - 155-175-195-215-235-255-285-305-325-345

Felt pretty good. Will do some pump work tomorrow before taking a few days to chill out over teh holidays.


#673

12/22-12/29

Just completely chilled. Some walking and playing w kids and snow sports at a winter camp, but mostly just relaxed. Heel still really bothering me.

12/30 - everything to around 100 reps. Supersets

  1. bench and row
  2. Lunge and RDL
  3. Biceps and triceps

#674
  1. Loaded carries 100# for 500m

#675

12/31

3x5 squats

Warmup (about 10 sets ramping up to working weight)
235x5
265x5
295x12

Last session of the year. On to 2019!


#676

1/1

New Year!

Just got out and threw shot put and discus. Probably 30-40 total throws. Nothing spectacular and nothing terrible. Just keep on working.


#677

1/2

Warmup then:

  1. Treadmill pushes - where you keep treadmill off and just push the belt. 3x30”
  2. 3x3 hang power clean - 175-195-215 (9 total)
  3. Pendlay Row 3x3: 150-170-185 (12)
  4. Finisher: Metcon where I alternated sets of 10 pushups with 10 calories on stair mill for 5 rounds. Nice little gasser.

The cleans and rows I did 3 or 4 warmup sets too. I keep making steady progress. May have underestimated my training max at the beginning - but feels great to keep progressing!


#678

1/3

In keeping with my “do something” every day - this morning before work, I was going to do the gym, but just not quite back in my sleep groove well enough to wake-up, workout, and then get to the office in time. So - did some curls (maybe 50 reps), some mobility, and then 90 swings (30 with 30#, 30 with 55#, 30 with 100#). Still planning on an evening session, but if I don’t get to it, I did something at least.


#679

1/4

Didn’t hit evening session. Got stuck on a work call till pretty late.

Did AM session

  1. Warm-up and a ton of warm-up sets
  2. Lat Pull-Downs: 170 (13) 180 (12) 190 (11) 195 (11)
  3. DB OHP: 50s (13) 50s (13) 50s (13) 50s (13)

Hopefully - will get Zercher Squats and Snatch DLs tonight - or if not, tomorrow AM.


#680

1/4 PM

  1. Zercher Squats - 8x5 (including warmup) to 185
  2. Snatch Grip Deadlifts - 10x2 from 185 up to 355

Love 2 a day short sessions! And pretty pleased w today although lower back was getting tight.


#681

1/5

Just did a complex 8-6-4-2 with 1’ between rounds: (85-105-125-135)

  1. Deadlift
  2. RDL
  3. Row
  4. Muscle clean
  5. Front Squat
  6. Push Press
  7. Front Squat

Pretty rough actually.