Under PRESSure

I hope you like how creative I am with these titles, it takes me the whole drive to work to think of them.


Heavy day for strict press yesterday. I had a hockey game at 10pm and I didn't get to the gym until 7:45pm so I was going to be cutting it close. Luckily, I was able to avoid my alter ego, Chatty Cathy, and use my time efficiently.


Strict Press:
1x5 @ 138.5#
1x3 @ 158.5#
1x4 @ 176# (PR)


Assistance Work


Hand Stand Push Ups:
3x5 @ bodyweight


Barbell Shrugs:
3x10 @ 315#


Very pleased with my press PR and also excited about the HSPU's. Since I have been out of the Crossfit game for a significant amount of time now, I like to test and see if I can still do some of the core Crossfit exercises, especially the bodyweight ones since I am 219#, up from 190# in my Crossfit prime. The HSPU's felt as easy as ever, all sets were "head to ground" and unbroken. I did not want to do too many in order to save my shoulders but it seems as though my strength has increased comparable to my weight. The shrugs were not that difficult especially since I had less rest in between sets then I would have if I didn't have a hockey game!

Heavy Day Week 3

Yesterday was my third week of the 5/3/1 Program. It calls for the heaviest loads of any day yet. I was going to be attempting a PR, I was excited and a bit nervous.

Assistance Work:

Backsquat

3x5 @ 225#

Deadlift

1x5 @ 380#

1x3 @ 430#

1x3 @ 480# (PR)

Assistance Work:

GHD Sit Ups

3x20 @ bodyweight

This last set was a great PR for me. I gaged my rest in between sets very well and I exceeded my expectations. I have never pulled any weight over 465# more then once in a set. I was unsure how 480# was going to go, I was shooting for two reps. After the first went up rather quickly, I knew I was going to get at least three. The second rep felt like I thought the first was going to fee and the third was solid but I knew if I tried a fourth I would have put myself in danger of injury. The difficulty of each rep increased immensely. I am very satisfied with the results.

Squats and Bench

Friday is our squat day

Its week two and the rep scheme has decreased to 3 reps while the weight has increased.

Backsquat:

1x3 @ 270#

1x3 @ 310#

1x5 @ 345#

This was a 5 rep PR for me today, however, I should have gone for a sixth. Before a max set, I have a tendency to get a number that I would be satisfied with in my head, the number before this set was 5. As soon as I hit 5 my focus dwindles and I rack the weight. If I were to be thinking 8 reps before I went I am pretty sure I could have got six. This was a bit upsetting because after my brother saw me get 5, he stepped up and banged out 6. I'm feel like I let myself down!

Assistance Exercises:

Power Clean:

1x5 @ 135#

1x5 @ 155#

1x5 @ 165#

1x3 @ 185#

Box Jumps

3x10 w/ 24" box

These all felt relatively easy, even 185#. This is great because even though I haven't been practicing this movement on a regular basis, I feel stronger then ever in it. Along with getting stronger in my major lifts I have learned how to use my body better, get tighter and explode faster with my lifts. I noticed this on the 185# cleans. I felt really tight at the bottom and my hips opened with as much if not more violence then I have in the past. These are great things. Box jumps were fun and easy.

Saturday is for Benching!

I rolled in to the gym around 4pm on Saturday, there were two other people in there with me. This is usually a good thing but I was going to need one spot and preferably two lift offs. 

Bench Press:

1x3 @ 185#

1x3 @ 216#

1x7.5 @ 241#

This was another PR for reps with 241#, I have never tried to do more then 5 with this weight but, I have successfully pressed 255# for 5. Again, with the excuses but, I had to ask your typical male gym patron to spot me. You know, the guy who reads all the Men's Fitness Magazines, has been consistently training for two months and acts like he is the only serious guy in the gym? Well, turns out he is not a knowledgeable as he thinks (shocker). I digress. I asked him to spot me because it was my only choice, he asked how I wanted him to spot me, touch the bar or my elbows (really?). I told him I would tell him if I needed help. I really just wanted the lift off. After setting my arch and positioning my hands, he lifts me off, basically throwing the weight towards my abdomen and my arch slips out a little but, this is annoying because now I am slightly out of wack! To make a long story, medium length, I would have got 8 with Louis or Collin or someone who knew what they were doing, spotting me.

Assistance Exercises:

Strict Pull Ups

1x12 @ BW

1x13 @ BW

1x14.5 @ BW

Dumbbell Press

1x10 @ 60#

1x10 @ 70#

1x10 @ 80#

The pull ups are hard as hell but I am really satisfied with my performance. They have always been a strong point in my ability and I plan on continuing to progress. I wonder if I could still get 52 kips in a row? Prob not. The dumbbell press was simple. Although tired, none of these weights gave me any trouble. I haven't dumbbell pressed since college and back then I think I tipped the weight at 80# by 5 or so, with a spot, in the beginning of my workout, and not with full ROM. Its amazing what strength does.