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!

Reply
 
Thread Tools
Old 01-24-2013, 07:23 PM   #121
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

01/23/13 - Rest day
01/24/13 - Deload day 3
Warmup: Burgener w/u x2
Bench: 10x45, 5x65, 5x85, 5x110, 5x135
Bar Dips: 10-10-10-10
50# DB rows: 10-10-10-10
Toes to Bar: 5-5
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-25-2013, 10:00 PM   #122
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Yay, last day of deload week!

01/25/13
Warmup: Burgener warmup x2
Squat: 10x45, 5x95, 5x120, 5x150, 5x175
Squats for assistance: 3x10x95
Leg curls 95#: 10-10-10
Pullups: 5-5-5
Curls 58#: 5-5-5

I've read through both the 5/3/1 book and the 5/3/1 for powerlifting, and I think I have a good idea of where I'm going to go with things. First off, I didn't realize it was recommended to do pullups between each set of pressing movements, so I'll be doing that starting next week. I'll still keep weighted pullups on press day, as a separate assistance exercise, and heavy DB rows on bench day. I like the Boring But Big template for squat assistance, but I'm not going do do high rep deadlifts, since whenever I hurt myself it seems to be from trying for 1 deadlift rep too many, so I think I'll stick with front squats and GHD back extensions for that. Also on the fence about doing power cleans for warmup before deadlifts.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-26-2013, 01:05 PM   #123
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

01/26/13 - Active rest, run about 1.7 miles at a 10:00 mile pace. The dog is a great running partner, only had to stop once to 'take care of business', otherwise right at my side the whole time.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-27-2013, 10:29 PM   #124
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

01/27/13 - More active rest, 2 hours of snowboarding at Snow Summit. Really icy conditions, it's been too warm for snow and it's been drizzling. It's supposed to get colder this week, and with luck we'll get some more snow.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-28-2013, 11:08 AM   #125
Patrick Haskell
Member Patrick Haskell is offline
 
Patrick Haskell's Avatar
 
Profile:
Join Date: Jun 2007
Location: Winchendon  MA
Posts: 4,365
Re: New start, new log.

Quote:
Originally Posted by Stephen Smith View Post
I've read through both the 5/3/1 book and the 5/3/1 for powerlifting, and I think I have a good idea of where I'm going to go with things. First off, I didn't realize it was recommended to do pullups between each set of pressing movements, so I'll be doing that starting next week. I'll still keep weighted pullups on press day, as a separate assistance exercise, and heavy DB rows on bench day. I like the Boring But Big template for squat assistance, but I'm not going do do high rep deadlifts, since whenever I hurt myself it seems to be from trying for 1 deadlift rep too many, so I think I'll stick with front squats and GHD back extensions for that. Also on the fence about doing power cleans for warmup before deadlifts.
Sounds good. Bear in mind that the 5-3-1 program already has you doing high reps of the primary lifts, so you may find the boring but big assistance program to be redundant until you've got the weights to where you can't get more than one or two extra reps in. The triumvurate and periodization bible might be more useful at first. As for how this applies to your high-rep deadlift re-injury history, I'd suggest you leave more than one rep in the tank and call it a set as soon as your form starts to degrade. If you have a specific point in the motion where your form does degrade, you can use that information to pick your assistance work. I liked PCs as warmups for DLs in 5-3-1, because there was only one real work set and I could handle the volume.
__________________
45 / M / 5'10" / 175# CF Workout Log
CF Blog (wfs, but quiet these days)
  Reply With Quote
Old 01-28-2013, 11:11 AM   #126
Patrick Haskell
Member Patrick Haskell is offline
 
Patrick Haskell's Avatar
 
Profile:
Join Date: Jun 2007
Location: Winchendon  MA
Posts: 4,365
Re: New start, new log.

Quote:
Originally Posted by Stephen Smith View Post
01/27/13 - More active rest, 2 hours of snowboarding at Snow Summit. Really icy conditions, it's been too warm for snow and it's been drizzling. It's supposed to get colder this week, and with luck we'll get some more snow.
One nice thing about the super-cold weather around here: the fake snow that the resorts blow because it's too cold to snow is of a much higher quality. Of course, the backcountry is brutal without a proper base, but I'm still glad for the week and half ol cold. We've got another meltdown coming this week.
__________________
45 / M / 5'10" / 175# CF Workout Log
CF Blog (wfs, but quiet these days)
  Reply With Quote
Old 01-28-2013, 11:28 PM   #127
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Quote:
Originally Posted by Patrick Haskell View Post
One nice thing about the super-cold weather around here: the fake snow that the resorts blow because it's too cold to snow is of a much higher quality. Of course, the backcountry is brutal without a proper base, but I'm still glad for the week and half ol cold. We've got another meltdown coming this week.
Yeah, I first learned to ski up in your neck of the woods, when I lived in Saratoga Springs, NY. The ski conditions are definitely nicer up there, but there's something to be said for driving 2.5 hours and going sailing in 60F weather the same weekend, so it's a trade-off.

Quote:
Originally Posted by Patrick Haskell View Post
Sounds good. Bear in mind that the 5-3-1 program already has you doing high reps of the primary lifts, so you may find the boring but big assistance program to be redundant until you've got the weights to where you can't get more than one or two extra reps in. The triumvurate and periodization bible might be more useful at first. As for how this applies to your high-rep deadlift re-injury history, I'd suggest you leave more than one rep in the tank and call it a set as soon as your form starts to degrade. If you have a specific point in the motion where your form does degrade, you can use that information to pick your assistance work. I liked PCs as warmups for DLs in 5-3-1, because there was only one real work set and I could handle the volume.
I'm going to stick with the assistance exercises I charted out last week during my rest week, for 1 month at least, and then see how I feel about it. I agree with you about the 'leave one in the tank' philosophy with deadlifts, I just have to commit to it in practice. I did good today on presses and left 1, but of course pressing is a lot less dangerous and my pride doesn't try to convince me that 'I got this'.

Ok, first day of 'official' Wendler 5/3/1

01/28/13
Warmup: Burgener warmup x2
Press: 10x45, 5x75, 5x100, 5x115, 9x130 (5 pullups between each set)
DB press: 5x10x45
Shrugs: 10x135, 4x10x185
Pullups: 10-10-10-10
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-29-2013, 11:22 PM   #128
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

01/29/13
Warmup: Burgener warmup x2
Power Cleans: 3x45, 3x95, 3x115, 3x135
Deadlift: 5x135, 5x185, 5x225, 5x260, 7x295
Front Squat: 10x65, 4x10x95
GHD back extension/GHD situp: 4x12/12

I decided to stick with the power cleans as a warm up to deadlift, so I don't go totally stale on them. Not going to go heavy, just concentrate on form. I may throw in some snatches for the squat warmup on Friday, my form on them is atrocious. I was happy with the 7x on deadlifts. I could probably have done 2 more, but I was determined to leave some in the tank, and I still want to baby my back for a while longer, so I made myself stop. I'm still working on dialing in a good working weight for front squats. 95 was challenging, but not terribly hard, so I'll probably go up 10# next week and see how that feels. I'm also going to slowly work up the reps with the GHD exercises, since I haven't done them that much and I know they can be deceptively damaging when you're not used to them.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-30-2013, 08:14 PM   #129
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

01/30/13 - 1.7 mile recovery run, didn't time it today, but about the same pace as Saturday.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 01-31-2013, 09:24 PM   #130
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

01/31/13
Warmup: Burgener warmup x2
Bench: 10x45, 5x95, 5x140, 5x160, 10x185
Bar dips: 15-15-15-15
DB rows 90#: 10-10-10-10
Curls 68#: 10-10-10-10
Conditioning: 5 rft: 6 tire flips, 30m 95# BB waiter carry - 6:53

Once again felt good on the bench, left some on the bar. Still easing my way into heavy volume of assistance work.

Just did the math forward to July 13th, which is when I'm going to do the powerlifting competition at the California State Games in San Diego, and it works out to exactly 6 4-week cycles counting the one I'm on, with the week before the competition being a deload week. Works out nicely, and I decided since I'm so far out that I want to work some more conditioning into the first few cycles. I'm planning on doing mostly strongman type conditioning, but I'll probably work a few Crossfit WODs in there as well.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Reply


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
Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth Greg Fischer Workout Logs 127 10-19-2010 04:03 AM
Want to start but can't Jacob Vohs Starting 14 01-15-2008 05:04 AM
WHERE TO START Charles Pyke Running a CrossFit Facility 3 04-14-2007 07:12 AM
How should I start? Seral Mehmet Running a CrossFit Facility 4 02-10-2006 09:46 AM
Where to start? Alexander Catterall Nutrition 5 12-08-2004 01:13 PM


All times are GMT -7. The time now is 02:55 PM.


CrossFit is a registered trademark of CrossFit Inc.