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A journal of non-negligible strength gains

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macrothIcon...18-03-2014 @ 10:54 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
EDCLARKE said:
lol best start practicing your annunciation , it starts next weekend , also best buy a vestGrin


I'm all set, got the vest already. Tongue Will there be an imposed text, or can we choose our own?
macrothIcon...18-03-2014 @ 10:57 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Sunday: lots of deadlifts and box step ups. Dat lumbar pump. #crossfit4life Roll-Eyes

Monday:

DL
...
155x5
175x3
195x9

GHR: attempts and variations; still feels awkward, in part because of short foot plate.

Various pullups

Rope climbs (arms only) x3 Dat bicepz peak.

EllD90Icon...18-03-2014 @ 11:39 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq		Should've done 10, lazy git! Looks like your deadlift strength has come back quickly.
macrothIcon...18-03-2014 @ 14:21 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Lazy? You say that like it's a bad thing. Unhappy

I'm trying to banish grinders, rounded backs and general displays of poor form from my training these days, so I usually stop at least 1-2 reps from a max. This leaves room for lazy gains from one session to the next, at least for now, and hopefully will keep me away from snap city.

Rumour has it that 195x9=250x1. I'd be happy with that at this stage.
EllD90Icon...18-03-2014 @ 14:34 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq		Sensible lifting. Tis wise.
macrothIcon...19-03-2014 @ 08:52 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
EllD90 said:Sensible lifting. Tis wise.


Or lazy. Time will tell.

This morning:

Bench
...
82.5x5
92.5x3
105x8

1 arm FatGripz DB overhead: worked up to 42.5kg on the right arm. Failed 52.5 (this is assuming a handle weight of 2.5kg). I really suck at these, as I do at all things overhead. Angry

Some GHD situps.
macrothIcon...22-03-2014 @ 12:55 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Friday:

Squat
...
110x5
122.5x3
137.5x10
Roundbackgoodmorninged the last rep, so I stopped there. I'll upload the video later.

Erg
Some s**t-slow intervals. Can't (be arsed to) hold a decent pace for more than 500m.
macrothIcon...23-03-2014 @ 21:29 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Friday's squats:




Saturday:

Some sandbag clean+press (20/25/45kg, various reps).

Millstone (85kg) carry over undetermined distances.


Sunday:

45' of xc skiing (classic) in a snow storm.
macrothIcon...25-03-2014 @ 14:14 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Press
...
50x5
60x5
65x7
Meh. 8 reps would have made me happier, but the 7th was an ugly grinder, so that was that.

Press + Push-press + Push-jerk + Split jerk
65kg EMOMx5

Later, a few short sets of headstand push-ups
macrothIcon...26-03-2014 @ 16:34 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		- Erg
1500m warm-up

100m 0:14.1 1:10.5/500m 64spm (PB by 0.1s)

http://i1372.photobucket.com/albums/ag354/macroth/SAM_0119_zps...

14.0 in my sights, just need a quicker start.


- Deadlifts
...
135x5
155x5
177.5x11

Didn't really have a target in mind. More in the tank but started to have doubts about my lower back.

- 1-handed deadlifts
Worked up to 90kg both hands, and 100kg right hand only (sort of).

- Suitcase unilateral deadlifts
Worked up to 100kg on the right side, almost got it with the left.



- Axle cleans
Managed 95kg doh and continental. Played around with switch grip power cleans; it worked at lower weights, but not at 95. Also some rows, and some upright switch grip rows. Still suck balls at continentals.
jtIcon...26-03-2014 @ 19:23 
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old age traveller
Member 332, 8002 posts
100m time is really impressive whats the best time you know of?

I wish I had had a go a few years back when I was strong!
JohnGymIcon...26-03-2014 @ 19:29 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Post Edited: 26.03.2014 @ 19:32 PM by JohnGym
jt said:100m time is really impressive whats the best time you know of?

I wish I had had a go a few years back when I was strong!


Big Rob Smith. Member of the MAD Team. Also known as Terminator.



13.8s
macrothIcon...27-03-2014 @ 08:39 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Keep in mind that his 13.8 is with the racing software, so you lose at the very least a 10th from the starting sequence compared to setting up 100m on your monitor and setting off when you choose to.

I think the difference between 13.8 on race software and 14.1 at home is huge.
macrothIcon...29-03-2014 @ 23:16 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Post Edited: 29.03.2014 @ 23:16 PM by macroth
Friday

Bench
...
72.5x5
85x5
95x11

3x (10 ring push-ups, 5 clapping push-ups)

Ring dips 4,6,6

DB 1arm press 20kg 8/8, 10/10, 10/10

Erg
3x500m/3’r
1:32 @33, 1:32@32, 1:28.9@35

Saturday

Log clean ...90x1,1,1, 100x0
Unhappy

85kg sandbag load to shoulder height platform x a few
macrothIcon...31-03-2014 @ 16:24 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Post Edited: 31.03.2014 @ 16:24 PM by macroth
* Squats
...
97.5x5
112.5x5
127.5x11

Felt enjoyable and legs were good for more, but back rounding -> /endset


*AMRAP in 10 minutes of 15 American swings, 15 goblet squats (32kg kettelbell)
-> 4 rounds + 10 swings

Paced it a bit. Lower back acting up a bit on the swings. Goblet squats were hard on the grip.

* Front squats, 10s pause
60x5, 80x2, 90x1, 100x1, 110x1

No vest, no recital, no video, but still pretty brutal. I don't think I'll be able to go much higher than 110 if I need to spit out a complete sentence.

* Thrusters
60x5, 70x3, 80x1, 90x0,0

The idea was to get some overhead work done on a squatting day.

Knocked myself in the chin on the first rep at 60kg; knocked myself in the neck powercleaning at 90 to rerack the bar. Good stuff. Tongue

Other than feeble shoulders, the problem at 90kg becomes that if I hold the bar in my hands I dump the front squat, and if I rack it nicely across the shoulders open-handed, I can't generate enough power to push through and regrip the bar while pressing.

*Abs, the details of which I'll spare you.

Nice cameo from a fellow gym-goer on reps 10-11. Roll-Eyes

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