My Quest To Become an Animal - Frankel's Log

[Paul Victor French]

Based on your one rep max for deadlifts I don't think it will really matter. 185 will be pretty light honestly I'd say go heavier.

I did the deadlifts games workout as required in 7 minutes back when my max was about 335 (it's 425 now) so I'd say you could do 205 or so and still get a quick time.

[Anders Alkaersig]

think you should go heavier

my 1rm dead is 345lb and i did the 08 deadlift/burpee workout in sub 5mins with 225lbs a while ago.
from lurking on your log, I reckon you are quicker on burpees than me, so you have a very plausible chance at going sub 5.

[Paul Victor French]

Originally Posted by Anders Alkaersig

think you should go heavier

my 1rm dead is 345lb and i did the 08 deadlift/burpee workout in sub 5mins with 225lbs a while ago.
from lurking on your log, I reckon you are quicker on burpees than me, so you have a very plausible chance at going sub 5.

Agreed.

You are definately better at bodyweight movements than my lanky 6'3 frame.

When I did that workout, all the deadlifts were unbroken and not really too hard, the burpees were the hard part for me (I do suck at burpees as well).

[Daniel Frankel]

January 18th

Today was okay. I had some energy which was good, considering I've had 5 hours of sleep for the past 2 nights, and will most likely continue to do so until 2 weeks from now when exams finish form me.

Bench Press 5-5-5
40x3x5
80x5
100x3
120x1
135x1
145x5
155x5 (PR . This went pretty well)
160x4 (f) (Would have liked to get this, but just could not get the last rep up)

Benching is a movement I just find weird because I obviously can't use as much lower body as upper body. It's hard to drive through the ground, because my feet are an inch lower than my stall mat (I only have 1, so it's hard to fit everything on there). I need to bench heavy one day with my coach watching and have him give me some feedback.

Anyways, I waited 15 mins, then did this:

3 Rounds For Time:
20 Situps
20 Ball Slams @20#
20 Burpees
20 KB Swings @20kg
1 min rest after 1st round, 30 second rest after second round
Time: 15:06

I have round breakdowns somewhere, I'll post them tomorrow. I think it was (Without rests) 3:35, 4:19, 5:42

It was interesting to play around with recovery rates. Heart was pounding when I finished though. ALMOST everything unbroken. Ball slams on last round (13-7), and burpees a little throughout, but they're getting better.

[Daniel Frankel]

January 18th

Did a team WOD with 3 others (I think it MIGHT have been taken from CFFB (Not team), but I have yet to check), and did about 1/2 the work. I have our team's reps somewhere, ill find them tomorrow

Max Reps of:
5 mins HSPU
4 mins Pullups
3 mins Pushups
2 mins Bar Rows
1 min Bench Dips

All reps strict.

[Daniel Frankel]

January 19th

Deadlifts are the 1 movement that get affected like crazy when I don't get enough sleep. Well, presses too, but that's another story. And I don't have to press for another 3 weeks.

Deadlift 5-5-5
40x3x5
95x5
135x3
170x3
170x2 (Thoracic was really roudned on the set before for some reason, just wasn't paying attention. Fixed it here easily)
200x1
230x5 (This was an accident that I went up 30, I meant to go up 15 and do a last warmup rep. After I lifted it once I said screw it, I'll just continue the set.
240x5 Lumbar started to round here.
245x5 Switched to mixed grip, less rounding.

My grip is clearly a bit of a weak point for me, I may start doing more farmers walks and kb swings (high reps per round). We'll see.

[Jared Ashley]

Originally Posted by Daniel Frankel

My grip is clearly a bit of a weak point for me, I may start doing more farmers walks and kb swings (high reps per round). We'll see.

What are you using for a bar? Do you use chalk?

I ask because grip used to be an issue for me on deads. Anything near 300 for a single or about 270 for reps and the bar would start slipping. I was using a standard bar, knurled, with a chrome coating and no chalk. When I bought my rogue bar (black zinc coating) and chalk the grip issue went away. I've done 335 for a single and 295x5 and grip was rock-solid in both cases.

[Milton Brisson]

Originally Posted by Daniel Frankel

...230x5 (This was an accident that I went up 30, I meant to go up 15 and do a last warmup rep. After I lifted it once I said screw it, I'll just continue the set.
240x5 Lumbar started to round here.
245x5 Switched to mixed grip, less rounding.

My grip is clearly a bit of a weak point for me, I may start doing more farmers walks and kb swings (high reps per round). We'll see.

I wouldnt worry about grip Dan, a set of 245 for you is about equivilant with me doing 365 or so. Thats where Ive switch my grip up for the longest time. You will build it up over time though, I can now get through a 365 x 5 with a double OH grip. Be patient, keep working, it will happen!

(Thats not to say that adding in more farmers walking and KB swinging is a bad thing though...)

[Daniel Frankel]

I use chalk when I squat, I stopped using it for presses (No, I have not a clue why I did in the first place) and deads, because I don't feel my hands slipping, its just getting the bar off the ground which is tough, but so much easier with a mixed grip. Ill try chalk next week, we'll see how it goes. Thanks for the suggestions . Anyways, onto today.

8 Rounds:
5 Dumbbell Front Squats @55#
50m Sprint
Rest 60 sec.

Modified version of yesterday's CFFB DWOD. Only thing I timed here was rest. I should have timed the run. Accidentally did 6 reps on a couple rounds, ah well. All FS unbroken, but this was a nice WOD.

Waited about 8-10 mins, then:

100 Situps FT:
Time: 2:07 (PR )

Coach programmed today's workouts, but I hadn't thought about doing this recently. Sub-2 is definitely doable next time, I just need a consistent pace.

[Daniel Frankel]

January 22nd

Today went well.

Front Squat 3-3-3-3-3
40x3x5
95x5
120x3
140x1
160x1
170x1
180x3
185x3
190x3
195x2
200x3 (PR . This was a huge fight, I had to attempt to retighten and rebreath before the third rep.)

Waited 10 mins, then:

500m Farmers Walk @25# DB
5-4-3-2-1-2-3-4-5 Push Press @95#
2-2-2-2-2-2-2-2-2 KB Cleans (Per Arm) @20Kg
500m Farmers Walk @25#
Time: 17:10

Not much to say about this, but it was cool to do. My street is a 500m (exactly) loop, which made this pretty simple.


Oh, what the neighbours must think of me by now