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Old 10-15-2009, 04:37 PM   #101
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Thursday October 15th
Crossfit Total
*Last done about 10 weeks ago - BS-265lb, SP-90lb, DL-300lb = 655
Today:

Squat:
3x135
2x185
1x235
1x275 (PR)
1x300 (PR)
1x315 (PR)

Press:
3x65
2x95
1x105 (PR)
1x115 (PR)

Deadlift:
3x135
2x255
1x330 (PR)
1x355 (PR)

Edit*: That puts my CFT at 785 (+120 from 10wks ago)

I had been psyching myself out all day today. I know that I've been working hard with 3x5's, and I know that I haven't tested 1RM's in a while... so I was nervous that I wouldn't do well and I'd get discouraged. Nope!

Squats felt awesome. I did 275 to make sure I PR'ed, then did 300 because it sounded like a round number. I then said to myself "Let's save yourself for DL". As I was de-loading, I thought "F it... I have more gas left in the tank". Put up 315. Great feeling.

Press was decent. 115 was U-G-L-Y. I initially pressed to just above the top of my head, stalled for 2 seconds, then one arm started leading up before the other, then I press it home.

Deadlift was pretty solid. I did 330 to make sure I'd PR... then I ran upstairs and weighed myself (177, probably 175 when I wake up) and put 355lbs on the bar just to be sure. Bam... 2xBW Deadlift.

Here are some videos. I'm not going to toss them in Digital Coaching, but feel free to critique. DL isn't at a good angle to critique though. Squats: I'm definitely not leading with my hips as I should be... I'll have to work a little on that.

Squat 300 - http://www.youtube.com/watch?v=Sda31pDnlLw (WFS)
Squat 315 - http://www.youtube.com/watch?v=JyvO-EF7D5M (WFS)
Deadlift 330 - http://www.youtube.com/watch?v=xpjIZnKFyUs (WFS)
Deadlift 355 - http://www.youtube.com/watch?v=NDBLHgMPGrY (WFS)
dude, that's an incredible jump in 10 weeks! truly awesome work!
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Old 10-15-2009, 06:53 PM   #102
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Mike Kerce View Post
dude, that's an incredible jump in 10 weeks! truly awesome work!
Thanks man! I'm going to back off on the squat weight a bit and video myself a bit more in the coming weeks. I want to see if my non-hip activation is a fluke or not. Either way, I'm pretty pleased.
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Old 10-16-2009, 02:50 AM   #103
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Thanks man! I'm going to back off on the squat weight a bit and video myself a bit more in the coming weeks. I want to see if my non-hip activation is a fluke or not. Either way, I'm pretty pleased.
Just saw the videos Bo. Great job on both the deadlift and the squat. The form looks good. I wouldn't worry too much about the hip activation. Even Rip has said that form will degrade somewhat with heavier loads, so they won't look as perfect as a lighter load will. You have just inspired me to step up my lifts to move towards my goals of getting my worksets for these lifts in the 300s. I have partial plates being shipped to me from Rogue, so I'm hoping they will help me break through the next level, especially on the deadlift and press. Keep up the good work
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Old 10-21-2009, 10:11 AM   #104
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

To my 3 followers...

I deliberately took the weekend off to head to the Crossfit Midatlantic Hopper Challenge in Baltimore, and to get some extended rest days in. I didn't plan on taking Mon/Tues off... but thats just how it happened. I'm back in the saddle today, and will be doing a strength workout while my partner does her CFT that she missed.

I'll check back in later
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Old 10-21-2009, 07:11 PM   #105
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Wednesday October 21st
I just did some strength stuff in between my workout partner's CFT sets (she was catching up from being out of town... and got +105 from her last CFT)

Squat
5x135
5x135
5x225
5x225
*I video'ed myself each time, and was going light to work on form

Press
5x45
5x85
5x95

Pull-ups
7, 7, 7, 7, 7
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Old 10-22-2009, 05:55 PM   #106
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Thursday October 22nd
4 Rounds for time
100ft Walking Lunges
20 24" Box Jumps
20 Pull-ups
Result: 13:39

1st round I used the lightest band (of my new Iron Woody pull-up bands) for pull-ups... and I barely made it through 20! So I told my workout partner to switch to the next band up (green) while I was doing the lunges. I did round 2 and 3 with that band... and barely made the 3rd round in 5 sets. Switched to body rows for the last round.

Kind of pathetic... if you don't scale enough for an exercise, the first round pretty much ruins you for the rest of the WOD. After today, we both thought it was a good idea to add pull-ups into our warmup. We don't do the CFWU, so we probably don't do enough pull-ups. Ah well.

Lunges always wreck me the next day... I can already feel it
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Old 10-22-2009, 06:00 PM   #107
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Thursday October 22nd
4 Rounds for time
100ft Walking Lunges
20 24" Box Jumps
20 Pull-ups
Result: 13:39

1st round I used the lightest band (of my new Iron Woody pull-up bands) for pull-ups... and I barely made it through 20! So I told my workout partner to switch to the next band up (green) while I was doing the lunges. I did round 2 and 3 with that band... and barely made the 3rd round in 5 sets. Switched to body rows for the last round.

Kind of pathetic... if you don't scale enough for an exercise, the first round pretty much ruins you for the rest of the WOD. After today, we both thought it was a good idea to add pull-ups into our warmup. We don't do the CFWU, so we probably don't do enough pull-ups. Ah well.

Lunges always wreck me the next day... I can already feel it
Hey Bo. Good job on the workout. I usually add 3 sets of 5 chinups into my warmups (unless the WOD is pullup/chinup heavy). I have noticed that my chinups are getting much better now and I don't use bands. I think it is a good idea to add them into your warmup. Now if only I could get the kipping thing down
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Old 10-26-2009, 08:45 AM   #108
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Slacking on my log here.

Friday October 23rd
Rest Day

Saturday October 24th
Warm up + 3 sets of 10 assisted pull-ups (blue band).

Push Jerk 3-3-3-3-3

75lbs
95lbs
105lbs
120lbs
135lbs

This was tough. First time doing the split jerk, and it felt great. I wish that my wrists didn't feel like they were going to split in 2. I could definitely jerk more weight, but just holding it in the rack position is taxing on my wrists. Maybe I need to learn to jerk it from resting on my delts more.

Sunday October 25th
Technically didn't "work out" this day, but my wife and I walked a TON to try and follow my friend and his wife along the course of the Marine Corps Marathon in DC. It was their first marathon, and they definitely looked like they enjoyed the support when they ran by us a few times. Tiring day... woke up at 5:30am to metro in to the city, and didn't get out of the city until 3:30ish pm. Brutal.

Today is Barbara (or more specifically, Barbara "Lite" as listed on BrandX). Should be ridiculous.
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Old 10-27-2009, 06:18 AM   #109
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Monday October 26th
Barbara "Lite"
5 Rounds for time:
10 Pull-ups (assisted blue band)
20 Push-ups
30 Sit-ups (anchored with weight)
40 Squats
Rest exactly 3mins between each round

Result: 34:56

Wow. This was a long "chipper". The sit-ups absolutely killed me. It was taking over 2 mins to finish the situps in the later rounds. They are definitely my GOAT... with flexibility in there too.
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Old 10-27-2009, 06:25 AM   #110
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

wow, Bo - that's barely a lite Barbara! that's only 10 reps off per exercise per round! the only time I ever did Barbara it was just 3 rounds and that alone took me 29 plus minutes. good job going all 5 rounds!
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