CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Thread Tools
Old 12-13-2013, 12:13 PM   #141
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Squat: 365x4,4,4,5

Squat and leave. I was supposed to do 4x4 but spaced out on the last set and did an extra rep. 365 has never felt this easy. 35 minutes in all.
  Reply With Quote
Old 03-12-2014, 05:48 AM   #142
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

100 24kg kettlebell snatches. 10x10, untimed, done for technique work.

My conditioning is terrible but I have very little time to squeeze any in. A kb is easy to pick up after weight training and finish a quality conditioning workout in 5-10 minutes. The goal is 100 24kg snatches in 5 minutes by February.

Squat: 315x2,2,2,2,2,2

250 kb snatches done throughout the day, 100 in the morning (16kg x60, 24kg x40) and the rest (16kg x40, 24kg x150) between sets of squats. I got my heart rate up pretty good a few times but the purpose was, again, to get practice.

Neutral grip chins: 25x5, 50x5, 70x2, 90x5, 45x10
DB rows: 100s x10,10,10

150 KB swings mixed in here and there, mostly sets of 5 left/5 right for technique. 16kg x50, 24kg x100.

Feeling beat up, too little sleep, too much work. Took a rest day.

Press: 185x2, 205, 215 fail, 215 fail, 185x5,5,5
DB bench: 100s x10,10,5

Max 50lb kb snatches in 5:00
90 reps

Total of 160 snatches so far today; 70 at 16kg, 90 at 50lbs(22.5kg). Pressed in squishy shoes with no wrist wraps. I thought I had 225 in me today - and I probably did - but it didn't happen. 40 minutes total.

squat: 390x3, 315x10
30 minutes

Had my squishy shoes again today and I may as well have been squatting on a bosu ball. Was supposed to do 390x3x3 but that will have to wait for another day. Actually, I think I'll try a powerbuilding set-up for the squat soon. I've been a fan of back-off sets for a while now and think I'd be better served by a more flexible framework.

Press: 190x5,5,5
Chins: 25x5, 50x5, 75x3, 90x5, 50x8

No energy. Way too much partying this weekend/Christmas holiday. Celebrated my 30th birthday Saturday and it was all downhill from there. I did do 100 16kg kettlebell snatches without setting the bell down but I can't remember what day that was - and it's not that impressive, I just felt like moving for a few minutes.

Swiss bar bench: 265x4x4, 200x10,10, 150x10
V handle cable rows: 130x10,10,10,10 (alternated as a circuit with the ten-rep bench sets with no rest)
EZ curls and band tricep push downs.

Squat: 365x2,2,2,2,2,2

**** felt heavy.

Press: 215 (ties PR), 225 (PR!), 195x5,4,4, 135x10,10,10
rope pushdowns: 70x50
face pulls: 70x33

Good day. A little stimulant action before the gym and I was ready to PR! I planned on trying for 195x5,5,5 only today but everything was popping nicely and I'm still ****ed about last week's poor attempts. Reaffirming session.
  Reply With Quote
Old 03-12-2014, 05:51 AM   #143
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Chins: +25x5, 50x5, 75x3, (90x2)x6
V-handle cable rows: 160x10,10,10,10,10 on the minute.

Squat: 225x2,2,2,2, 315x1,2, 135x20,20,20

Started warming up low bar, hit 135x4 and my shoulders weren't having it. It's two days later and they're still bothered. It was under 30 degrees in the garage again and I couldn't get loose enough for real work.

Sumo: 225x5, 315x5, 365x5

It's been a week and my shoulder is still pretty achy. I tried warming up to squat today but that wasn't happening.

DB bench: 130s x7 (struggled with 8 for an eternity), 110s x10
Press: 45x20,20,20
Nexk harness

Power squat machine: 1,2,3,4,5,6 plates x5, 7x15
Hack squat machine: 2,3,4,5 plates x5, 3x20

My shoulders aren't having it with the squats. Hitting the machines until the weather gets better and I can hit the yoke bar in the garage. I love these machines. Actually, this is the first time in ages that my legs - like, my ***, quads and hamstrings - feel like they got a workout immediately afterwards. Time to build some legs rather than stubbornly treading over the same old ground in the squat.

Press: 200x5,3

Too early for strength. The good news is my legs are sore - not my back, my SI joint, my neck or shoulders - just my legs. Hooray for abandoning squats!

Deads: 135x8,8,8,8, 225x5, 315x5, 405x5
Chins: 10,5, +25x5, 45x5, 70x5, 45x5+1+1+1
fat bar preacher curls: barx10, +20x10, 40x10,8, 20x10
db shrugs: 150sx20
db supinating curls: 25s x10,10

Took next to no rest. 35 minutes in all. 25 minutes to deadlift and chin. Elbow tendinitis got pretty ****ed there for a minute.

Press: 205x3,3,3,3,3
DB bench: 100x5, 130x5, 100x10

Adding a rep a week until I hit 205x5x5. I weigh exactly 205 now so that would be pretty sweet. A 2014 goal is 205x10.

Prolonged back squat warm-up incl. 135x10,10,5,5, 225x5 and lots of streching while waiting for the machine - shoulders felt fine holding light weight in the high bar position.

Power squat machine: 2,3,5 plates all x5, 7x20
Hack squat: 1,2,3 plates x5, 5x10>3x10

Pull-ups: 10 singles, 5 doubles, 5, +25x5, 50x5, (65x3)x6
Sumo: 135x8,8,8,8, 225x5, 315x5, 415x5
Curls for five minutes

Alternated the two compiund movements after adding weight for the pull-ups. I can't use the neutral grip anymore at my gym because the handles have become too close - I've gotten too wide. I feel like I'm impinging or seperating my shoulder dependiong on where I'm at in the rep, if I use a full range of motion.

DB bench: 25x20, 25x10, 50x10, 75x8, 95x5, 115x3, 130x4,3,3,3,5(f6)
decline bench: 135x20, 185x10
pec deck

My shoulders and elbow tendinitis didn't like the decline bench or the pec deck.

Hack squat: 5 plates/side x10,10,10
decline sit-ups: 10,10,10
neck harness: 120 total reps with 25
standing single hamstring curls: 50x10l/10r
Half hour total warm + work time
  Reply With Quote
Old 03-12-2014, 05:54 AM   #144
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Sumo: 135x8,8,8, 225x5, 315x5, 425x5
Pull-ups: bw x ten singles, 5, +25x5, +50x5, (75x4)x6
Neck harness: 25x25,30,35,40

Alternated the pull-up warm-ups and first few sets of deadlifts. finished deadlifting with four sets of chins left and alternated the neck harness during those breaks.

Press: 205x2,2, 195x3,2, 135x8,8,8

I had an incredibly stressful morning and got to the gym an hour late. I rushed everything and payed for it. Weak session. 30 minutes total.

Manta Ray squat: 135x5x5, 225x5, 275x5, 315x5, 295x5, 275x5, 225x20

No belt, squishy shoes. I tried to come in and forget everything I've ever learned about the squat. Very little rest, half hour total, lit my quads up good. My shoulders feel ok. I felt a little twinge once or twice but they're fine now. Exhausting.

Sumo: 135x8,8,8,8,8, 225x5, 315x5, 365x2, 435x5
Pull-ups: 10 singles, 5, +25x5, 50x5, 75x5x5
Neck harness: 25x50, 35x45

Alternated the deadlift and pull-up working sets and warm-ups. Once I finished deadlifting I had two sets of chins left, then alternated in the neck harness instead.

Press: 45x15, 10, 95x5,5, 135x5, 155x3, 175x2, 195x2, 185x3,3,3,3, 135x10, 135x6
iso hammer curls: 20x10,10, 25x10, 30x10, 5/5,
ez bar curls: 95x5> cheater drag curl x5
supinating dumbell curls: 20x10,10
Triceps push down drop set: started with the stack, dropped 30% twice and got a good 30 reps in

I'm resetting my press back 10% to make a good hard run back up. Five triples adding a rep a week until 5x5, then add weight and start over. I have to be firing on all cylinders to hit my numbers consistently in the press, and there's too much else going on right now for me to focus. I haven't done an "arm day" in ages and I'd be lying if I said I didn't like that massive pump.

Press: 45x12, 95x5, 135x5, 165x3, 185x4,3,3,3,3
db iso hammer curls: 20x10, 25x10, 35x8, 45x3>30x3>20x8
ez curls: 95x5,5, 65x10
triceps push-down: 180x8>150x8>110x10>overhead 70x10

I couldn't get a rack so all the first press reps were cleaned into position. Between the snow and a general depression, I skipped two days last week.

Manta ray squat: 45x10x5, 135x5,5,5,5, 225x5,5, 275x5, 315x2, 345x1>325x4, 285x5, 235x12
Modified db G-rows: 25s x10,10 - (done on a 45 degree hyper bench, dbs held to chest, extend up, row, squeeze back to the chest, down, and repeat) brutal
Leg extensions: 150x10,10,10 ( done with a bounce/squeeze at the top of each rep)

Tweeked my low back a little in not warming up enough for yesterday's unanticipated cleans. Wasn't having it with the squat. I'll deadlift and chin later this week to let my elbows rest from yesterday's gun-day as well.

neck harness: 25x50,50

DB bench: 25x15, 50x5, 75x5, 90x5, 105x3, 120x5,3,3,3,3
Chins: 10 singles, 5, 5, +25x5, +50x5, +75x3, +90x3,3,3, +45x10
iso db hammer curls: 20x10, 30x10
supinating db curls: 35x8>25x4
rope push-downs: 120x10, then 2 massive drop sets

I reset the db bench as with the press. I think I've dropped 5 pound since I last hit the db bench, three weeks ago, and I felt it. Alternated the chins and bench sets to save time but still ran nearly an hour long. I forgot my straps for the chins and will probably go 90x4x5 next week without a back-off. Lookin swole though coming out of there today. Good times.

chins: 10 singles, 5, +25x5, 50x5, 75x3, 90x4,3,3,3,3
sumo deads: 135x8,8,8,8, 225x5, 315x5, 405x2, 445x5
neck harness: 25x50,40,50

Alternated deads and chins until I ran out of deadlift sets, then alternated in the neck harness extensions. 40 minutes total. Used a belt on the deadlift for the first time in a while and the reps went up easily. Probably could have done ten reps, touch-and-go. Used straps for the deads and chins since as my elbow tendonitis is pretty inflammed at the moment.

Press: 185x3,3,3,3, 165x4, 135x9
iso hammer curls: 20x10, 25x10, 30x10, 45x5, 35x10,
supinating db curls: long drop set
rope push-downs: long drop set

The press has hit a wall. I lost a lot of strength in this movement when my bodyweight dropped off and now it's time to make some changes. I've had some pretty great results from the low-rep/high-volume/heavy set-up for about six months now so it's definitely time for a change.
  Reply With Quote
Old 03-12-2014, 05:55 AM   #145
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Chins: 10 singles, 5, +25x5, +50x5, +70x3, 90x4,4,3,3,3
Sumo: 135x8,8,8,8, 225x5, 315x5, 405x3, 455x5
neck harness extensions: 25x50,50,50

alternated chins and deads unti lI ran out of deadlift sets, then alternated in the neck harness. 45 minutes total.

Fat Gripz push-press: (205x3)x5
thick bar continental clean: eight or more triples with "185" - I'm not sure what the bar weighs, probably 10-20lbs so 150-160.
fat gripz db curls: 30x5+5+5+5, 40x5+5+3 (left+right and back again with no rest)
fat bar reverse curls: "95"x12
triceps push-downs: 150x12>100x10>overhead 70x12
face pulls: 70x20

Continental cleans are hard... Fat Gripz push press are also hard. I imagine they'll get much better with practice but ****, they're not easy. Tendonitis felt surprisingly at peace with all this, which was a major concern. I may do a strongman event in a few months and one of the events is an axle clean and press for reps with 205.

Hatfield squat: 315x5,5,5
Cont C&J: lots of singles at 190, like 30 or so
  Reply With Quote
Old 05-27-2014, 08:53 AM   #146
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Fat Gripz push press: 210x3)x5
Hang power cleans: 210x3,3, 205x3,3,3
Press: 135x10
neck harness: 25x50,50
Fat gripz db hammer curls: 25x10, 30x10, 35x5, 25x10
fat bar reverse curls: 65x20+10 std. curls
triceps push-downs: long dropset
face pulls: 70x20 at the end of the triceps drop set

Alternated the cleans and push press with little rest. I haven't done cleans in probably a year or more, aside from cleaning some press reps into position, so those got tough quick and I had to back off a hair. Total work time of 50 minutes today. Last week, I was beat and had a bunch of life stuff going on that kept me out of the gym.

Pull-ups: 10 singles, 5, +25x5, 50x5, 75x3, 90x3+1, 2+1+1, 75x4+1, 50x7
Sumo: 135x8,8,8,8, 225x5, 315x5, 365x3, 415x3, 465x5 (5RM PR!)

Alternated everything with little rest, save for the last sumo set. Pull-ups weren't cooperating and the deads felt heavy. Ultimately I decided to sacrifice the chins for a decent deadlift showing. Took like 6 minutes rest before that last set. Way more rest than I've been taking lately. Payed off nicely. Easy PR.

Manta ray squat: 45x30 total reps, 135x5,5,5, 225x5,5, 275x5>315x2, 335x5, 275x10

My lower back was extremely tight after the first set of 275; undoubtably due to the deadlifting yesterday. The manta ray was pitching me forward pretty good with 335, so I narrowed my stance considerably for the 275x10 set and burried 'em. Left a few in the tank as well. I actually felt reasonably strong today which is a welcome change. Shoulders didn't protest either.

Swiss bar bench: bar x20,20,20, 110x10, 150x10, 170x10,10,15
5 ring dips (AC joint said no, triceps were smoked)
triceps pull-overs: 95x20
ez curls: 95x10,10,10
fat bar reverse curls: 95x10,5>curls x10
neck harness: 25x50,50

High bar: 240x10,10,10,10,10
Tree choppage

After squatting, I chopped down and chopped up a three-headed, 24" diameter tree with an ax. Now, three days later, my everything is good and ****ed up. My AC joint in particular is feeling it from the 1000 fierce ax swings.

Press: (125x10)x5
Triceps push-down drop-set: 160x10>130x5>100x10>overhead: 70x10
-further super-set: face-pulls: 70x20
face-pulls: 80x20

The first four press sets were cleaned into position. I'm not used to this volume so after nearly failing the fourth set, I went to a rack and finished strong. No belt today.

Press: 135x10,10,10
Warmed up the squat

Sumo: 315x10,10,10,10,10
35 minutes in-and-out; pull and leave.

I'm pretty out of shape, though the last rep of every set was paused and blasted off the ground like I was going to clean it. My left hand is still messed up from axing down that tree a few weeks ago so I strapped up. Regardless of the light load, that's the most volume I've deadlifted in ages, and every rep was smokin fast, so I'm calling it productive.

Sumo: 365x10,10,10
Chins: +20x10,10,10,9+1,5+3+2
neck harness: 25x50

Press: 150x12
db bench: 75x5,90x5,105x5, 120x2 (fail!)
push down and face pull drop set

My left hand is still killing me from the tree-chopping two weeks ago. My shoulders aren't doing much better and they let me know on the db bench.

Fat gripz push press: 210x4
FG split jerk: 210x4
FG Push jerk: 210x4
lots of fat bar cheater curls and FG hammer curls.

Ten days until this strongman competition that I haven't trained for and only just signed up for. Christ, what did I get myself into? I don't think I can even clean a 210 axle which is the weight I'll need to rep out at the comp. Felt weak today.
  Reply With Quote
Old 05-27-2014, 08:55 AM   #147
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Hatfield Squat: (240x10)x5
-squat and leave

Swiss bench: (170x10)x5

circuit, 65# fat bar:
5 rounds:
rows x10
reverse curls x5
press x8
ab mat situps x10

tabata mountain climbers (4 minute tabata, 8 rounds)

Press: (125x10)x5
pull-ups: 30 total reps w/ bw, 20# vest x10,5,5, +53x5>20X3>bwx3
ez bar curls

push mowed the half acre in an hour
30 on/30 off prowler pushing x5

I started the prowler with a jog and was walking by the second round. It's really tough pushing on grass even with just 80lbs loaded. About killed me.

Hatfield squat: (275x10)x3

3 rounds:
RDL 225x10
ab mat sit-ups x10
neck harness 25x20

Swiss bench: 192x10,10,13

5 rounds:
red sling shot swiss bench 225x5
100# standing db rows, 5 right/5 left
bent-knee hanging leg raises x10

tabata 24kg KB overhead swings (8 rounds, 80 total reps)
-essentially 10 swings in 20 seconds with 10 seconds rest, x8

deadlift: 405x5

Conventional. Quick and dirty warm-up after mowing the half acre.

531 press: 157x9
Swiss bench: 200x5,5,12
triceps pullovers: 95x15,15,15
abmat situps: 12,12,12
100 band pull-aparts (50,20,15,15 w/ 5 breaths rest)
  Reply With Quote
Old 05-28-2014, 05:38 AM   #148
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Pull-ups: band x5,5,5,10, bw x10 singles,5,5, +25x5,5,12

v-handle pull-ups: bw x8,8
AB wheel: 5,8,8,8
neck harness: 10x25,25,25, 25x25,50,50

banded pull-ups x20, band push-downs x100, light curls

No time for conditioning this morning. It's tough to get my elbows warm enough for chins at 5am.
  Reply With Quote
Old 05-29-2014, 03:41 AM   #149
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

29May14 5:15am... in my underwear.

Squatted with the safety bar: 300x12, then 170x10,10,10 all in 30 minutes.

Felt like I didn't need a warmup today; just came in and got under the bar. I guess my body is acclimating to the 5 am game... or all the carbs are magic. Plump quads.
  Reply With Quote
Old 05-30-2014, 04:45 AM   #150
Douglas Schmale
Member Douglas Schmale is offline
Join Date: May 2007
Location: Orlando  FL
Posts: 191
Re: Doug the newcomer's progress

Log press from rack: 140x5,5,10, 90x10,10, 110x10,10, 140x10
curls and neck harness

Worn out this morning. Practicing the log through volume. Have to remember not to try and rack the thing like a barbell every rep. The last set of 140x10 was easier than the first 140x5.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Progress Frank Menendez Fitness 5 06-05-2006 12:29 PM
All-around progress John Seiler Testimonials 3 04-12-2006 05:35 AM
Doug Chapman inspired music video Jerry Hill Running a CrossFit Facility 1 03-14-2006 01:27 PM
Progress Gary Jackson Testimonials 1 10-13-2004 10:29 PM
OHS - how to progress Lisa_S Exercises 12 05-14-2004 09:34 AM

All times are GMT -7. The time now is 08:44 PM.

CrossFit is a registered trademark of CrossFit Inc.