Today I did
Push:
Military Press: 45x20, 75x13, 75x9, 95x4, 75x8 (made some of these up but something like this)
Bench: 75x20, 95x15, 125x8x3
JM Press: 75x20, 75x15, 75x10, 95x5, 75x10
Conditioning:
20 min alternating between:
Rowing: 400 m
Jump rope (till I get tired and then back to rowing)
Work Density:
10 min of:
4 push presses @95 lbs
5 pushups
10 abs (straight legs till pointed up then elevate hips)
did about 7 rounds
Still shitty but much better than the last couple of weeks
Today I did
Pull:
Wide grip yates rows 135x20, 165x15, 185x10, 215x5, 185x10
BB curls 45x20, 75x12, 75x8, 75x6, 75x9
Conditioning:
20 min alternating between
400 m in the rowing machine
Jump rope
Work density:
15 min of:
snatch grip high pulls 95x10
shrugs 185x10
db curls 20x10
ring rows bwx6
02/23/15
Weight: 200.8
Bodyfat %: 7.25
Lbs fat: 14.55
Lean lbs: 186.25
Skinfold measurements (mm)
Umbilicus: 10 mm
Chest: 5 mm
Thigh: 12 mm
Suprailiac: 4 mm
Love Handle: 31 mm
Muscle circumference (in)
Arms: 16 3/16
Legs: 25 6/16
Calves: 15 7/16
Waist: Am: 33 12/16
EAAs, Leucine, Dieting with Peri-workout carbs. Saturday Night cheat and Sunday cheat day
It was hot as hell in the gym today and it was hard for me to recover from set to set due to the heat and humidity. Like I was breathing air without oxygen. Had to step outside a couple of times to get some air.
I did
Legs:
Squats: 125x20, 135x15, 185x8, 215x5, 185x7
Stiff legged deadlifts: 125x20, 135x15, 185x10 , 185x5, 185x10 (I’m finally able to do this with a full rom and pain free. I’m going to SLOWLY increase the weight I use.)
Glute ham raises: 3 sets of 4-7 assisted glute ham raises
Conditioning:
20 min alternating between:
Rowing: 400 m
Running: 200 m
Work Density:
10 min of:
5 kb swings @ 55 lbs
10 wall balls w/ a 20 lb ball
Today I did
Push:
Military Press: 45x20, 75x15, 95x10, 115x4, 95x8
Bench: 95x20, 95x15, 115x10, 125x5, 115x10
JM Press: 75x20, 75x15, 75x10, 95x5, 75x10
Conditioning:
20 min alternating between:
Running: 400 m
Rowing: 400 m
Work Density:
10 min of:
3 push presses @115 lbs
7 pushups
12 abs (straight legs till pointed up then elevate hips)
5-6 rounds
Today I did
Pull:
Wide grip yates rows 135x20, 165x15, 185x10, 215x5, 185x10
BB curls 45x20, 45x15, 75x10, 75x8, 75x6 (rested very little between sets)
Conditioning:
20 min alternating between
400 m in the rowing machine
400 m run
Work density:
10 min of:
snatch grip high pulls 95x10
hang cleans 95x10
ring rows bwx7
03/02/15
Weight: 194
Bodyfat %: 7.04
Lbs fat: 13.66
Lean lbs: 180.34
Skinfold measurements (mm)
Umbilicus: 9 mm
Chest: 5 mm
Thigh: 12 mm
Suprailiac: 4 mm
Love Handle: 28 mm
Muscle circumference (in)
Arms: 16 0/16
Legs: 25 0/16
Calves: 15 0/16
Waist: Am: 33 3/16
Today is Monday. I had a cheat day on Saturday and 1100 calories on Sunday. Weighed 197.3 on Sunday morning.
Yesterday I did
Legs:
Squats: 125x20, 135x15, 185x10, 215x5, 185x10
Stiff legged deadlifts: 125x20, 135x15, 185x10 , 215x5, 185x10 (I’m finally able to do this with a full rom and pain free. I’m going to SLOWLY increase the weight I use.)
Glute ham raises: 3 sets of 4-7 assisted glute ham raises
Conditioning:
20 min alternating between:
Rowing: 400 m
Running: 400 m
3 rounds in 19 min. Legs were fatigued from the first part of the workout which made the runs really hard.
Work Density:
10 min of:
5 kb swings @ 55 lbs
10 wall balls
Did about 7 rounds
Today I did
Push:
Military Press: 45x20, 75x15, 95x10, 125x3, 95x9
Bench: 95x20, 95x15, 115x10, 145x6, 145x7
JM Press: 75x20, 75x15, 75x10, 95x5, 75x10
Conditioning:
4 rounds of:
Rowing: 400 m
Running: 400 m
it took 23 min
Work Density:
10 min of:
4 push presses @115 lbs
8 pushups
13 abs (straight legs till pointed up then elevate hips)
did 4 rounds
Do you have an ‘end goal’ with this style of training? Like are potentially trying to do something like crossfit at some point?
Hey Spidey,
After I graduated from college I stopped going to the university gym and switched over to a crossfit box near my house. I got injured a bunch of times because I pushed myself too hard. My muscles were suited for slow bodybuilding movements and my mobility and flexibility sucked so I got injured about 10 times in just a few months.
After that I decided to completely stop training for a few months until I felt better. It’s been a little over a month now and the goal is the same it’s always been for me when lifting. Progress in my training.
Obviously after moving to the crossfit gym my goals shifted from trying to get big aesthetic muscles and shifted to gaining strength, improving my cardio and my work capacity (the “pillars” of crossfit. )
I decided to organize my training the following way:
-The first block in my training is strength and strength endurance. I use a much higher rep scheme now that ranges all the way from strength-endurance to strength. This takes care of the undulation needed in any program. I then try to increase at least one of the 5 sets in every exercise every time I do that session again. So that takes care of the linearity needed in a program.
-The second block is 20 minutes of cardio. I always try and push myself but don’t really try and keep too much track of what I do.
-The third block is meant to improve the work capacity for the muscle group I’m working that day. This way the accumulated fatigue of the first and second blocks make this part much harder than it would be in a WOD. This way all the training is localized to only one muscle group per session, making that muscle group able to endure a lot of work.
If I stall I’ll change the work capacity movements and this way I take care of the conjugation needed in a program.
It’s very simple and only three times a week and because I can choose to increase the weight in any one of the 5 working sets it’s extremely easy to make week to week progress. Now I’ll just ride this out for a while and see where I end up with
If I end up at a level where I could compete in crossfit then I wouldn’t be against doing that. But that isn’t my goal.
Today I did
Pull:
Wide grip yates rows 135x20, 165x15, 185x10, 215x5, 185x7 (changed form a bit, went lower and lifted to my lower sternum)
BB curls 45x20, 45x15, 75x8, 75x8, 75x8
Conditioning:
4 rounds of:
400 m in the rowing machine
400 m run
23 min
Work density:
3 rounds of:
hang power snatches 75x5 (10 reps next time)
hang cleans 105x10
ring rows bwx7 (do 10 next time)
03/09/15
Weight: 196.8
Bodyfat %: 6.26
Lbs fat: 12.31
Lean lbs: 184.49
Skinfold measurements (mm)
Umbilicus: 8.5 mm
Chest: 4 mm
Thigh: 11 mm
Suprailiac: 4 mm
Love Handle: 26 mm
Muscle circumference (in)
Arms: 16 2/16
Legs: 25 3/16
Calves: 15 6/16
Waist: Am: 32 15/16
Yesterday I did
Legs:
Squats: 125x20, 135x15, 185x10, 235x5 (3 short breaths between reps), 185x10 (short breaths between last few reps)
Stiff legged deadlifts: 125x20, 135x15, 185x10 , 235x5, 185x10 (I’m going to SLOWLY increase the weight I use. Hamstring still not 100%)
Glute ham raises: 3 sets of 4-7 assisted glute ham raises
Conditioning
3 rounds of:
Rowing: 400 m
Running: 400 m
17:30 min. 1:30 faster than last time.
Work Density
3 rounds of:
5 overhead squats @ 75 lbs (balancing was difficult, didn’t really do them right until the last set where I opened my legs more)
10 kb swings @ 55 lbs
10 wall balls
9:08 min
Legs:
Squats: 125x20, 135x15, 185x10, 235x5 (3 short breaths between reps), 185x10 (short breaths between last few reps)
Stiff legged deadlifts: 125x20, 135x15, 185x10 , 235x5, 185x10 (I’m going to SLOWLY increase the weight I use. Hamstring still not 100%)
Glute ham raises: 3 sets of 4-7 assisted glute ham raises
Conditioning
3 rounds of:
Rowing: 400 m
Running: 400 m
17:30 min. 1:30 faster than last time.
Work Density
3 rounds of:
5 overhead squats @ 75 lbs (balancing was difficult, didn’t really do them right until the last set where I opened my legs more)
10 kb swings @ 55 lbs
10 wall balls
9:08 min
Today is Tuesday. I had a big refeed on both Saturday and Sunday but it was too much. I need to keep my refeeds more controlled.
The last time I trained was last Monday, over a week ago. My left wrist started hurting a bit and I felt like I needed some time off. I think that doing overhead squats and playing FIFA nonstop for a couple of days had something to do with it.
03/17/15
Weight: 194
Bodyfat %: 5.94
Lbs fat: 11.52
Lean lbs: 182.48
Skinfold measurements (mm)
Umbilicus: 8 mm
Chest: 4 mm
Thigh: 10.5 mm
Suprailiac: 4 mm
Love Handle: 22 mm
Muscle circumference (in)
Arms: 15 15/16
Legs: 25 0/16
Calves: 15 6/16
Waist: Am: 32 12/16
