Meet The Press

Busy day at work. I was pumped to lift but right off the bat I wasn't feeling fresh. My back was kind of tight from deadlifts the day before. I still did pretty well.

Strict Press:

1x3 @ 140#

1x3 @ 160#

1x4 @ 180#

Assistance Exercises

Barbell Shrugs:

2x10 @ 225#

1x15 @ 225#

Barbell Row

1x10 @ 135#

1x10 @ 155#

1x10 @ 175#

Conditioning

Row 1800m

6:59

Overall I am happy with my shoulder press but I know I probably could have done 5 reps with 180# on a great day. My bar path was a little loopy and I know this caused some extra fatigue. Again, with the shrugs I used a light weight, made sure I got full ROM and held at the top. I like this better then the clean pulls I was doing with 315#, I still plan on switching between the two. The 1800m row was plenty. I maintained about a 1:58 pace which is about 70% effort, which is perfect. My goal here is to increase my lung capacity, not to kill myself.

Dinner

1 lb of wild caught salmon, bok choy (bok choy is my favorite) and a pint of Southern Tier IIPA

Grateful Deadlift

Two rest days down, its time to get back into it. My adductor soreness is limited/gone and I am ready to train.


Warm Up:


400m row


Deadlift:


1x3 @ 370#
1x3 @ 425#
1x6 @ 480#


The weight felt a bit heavy during warm up. I am satisfied with my final set but realize that my form was not as good as it could have been due to my minor fatigue. Why is it, when you are tired, your butt wants to come up first? I did my best to prevent this. I don't think I would have got any more then 6 or 7 on a good day but I feel I would have felt tighter throughout. My grip was also giving me a bit of a problem causing me to pause between a few reps. All and all though, success.


Assistance work:


3 rounds, not for time:


15 GHD sit ups immediately followed by 15 box jumps @ 24"

Busy Weekend

Friday


Still feeling good, my back is no longer tight or sore and I am ready to squat.


Back Squat:
1x5 @ 270#
1x5 @ 315#
1x7 @ 350# (PR)


Assistance Exercises:


Power Cleans
3x5 @ 185#


Step Ups to 24" box
1x10 @ 65#
2x10 @ 85#


Saturday


I feel strong.


Bench Press
1x5 @ 185#
1x5 @ 225#
1x11 @ 240#


Assistance Exercises:


Strict Pull Ups
1x14 @ bodyweight
1x13 @ bodyweight
1x12 @ bodyweight


Flat Dumbbell Bench
1x7 @ 90#
1x6 @ 100#
1x4 @ 110#


Conditioning:
5 rounds
Prowler Push 40 yards
20 KB swings at 35#


8:17


Dinner: 
Chicken salad with sweet potato fries. Inspired by my role model Josh Courage.

The 110# dumbbells that the gym I go to has are, lets just say, rickety. I have Louis spot me, not so much to help with reps but more so to knock the weights away from crashing onto my dome if they break, reminds me of this Dangerwod.


Sunday


I attended DC's Most Primal 2011 and I got to watch and catch up with a bunch of my friends from DC. No one has changed unless they got cooler. I seemed to regress in my coolness but this is about them, not me. Three brutal workouts and everyone did awesome. My friend Maddie was competing for the first time and she was a beast finishing first in her heat for the third WOD. Josh Courage came in second place for the second year in a row and Dan The Man Samarov continued his third place streak. I believe this is his fourth 3rd place finish in Crossfit competitions, thats consistent. Great job to everyone!