I wanted to get some lifting in and no one wanted to hit up SISU, so I went to lifetime.
I started out doing some back squats I worked my way up starting with the bar doing a 2 – 3 second pause on tension at the bottom. I got up to around 275 and I stopped the pause and was working explosive from the bottom up. I went all the way to 365 did a great rep went at 365 again and did just an OK rep. Decided to stop.
I wanted to play around with heavy bear complex movements. I wanted to get a heavy set or two on this. I started at 95 and did around 6, it felt light as feather to be honest! I did another set of 4. I went to 135 and did three or four I think. Then I just started two reping up and up. 155, 165, 185, 195 2rep then one rep of 205 and one rep of 225! felt great. I was really feeling great on the squat clean I was starting out with.
For those who may be reading this the bear complex is one movement of a power clean front squat push press back squat push press no letting go of the bar.
Ended the night with 50 sit-ups.
I didn’t get out of work until late and was going to miss the crossfit class but still wanted to get some work in.
I spent some time doing some strict press work that turned into a 3 rep heavy push press topping out somewhere around 225 (again for a 3 rep) 3 rep strict press fell apart around 195 or 205…
Worked on some deadlift posture. A few rounds of some backsquat just needed to get some work in.
Workout of the Day
Bench Press 4-5 Warmup Sets 3-4 Heavy Sets (4-6 reps)
Bench Press 1 Rep Max
Dumbbell flat Bench Press 3 Heavy Sets
Dumbbell incline press 3 Heavy sets
Dumbell floor Press
Alternating Dumbbell Press (Karate Style)
Bench Press started with 16×135 – 12×185 – 8×185 – 8×205 – 6×255 – 5×275 – 5×255 – 5×255 1×295
Dumbbell Press 6×90 – 6×90 – 5×100
Incline Dumbbell press 6×90 – 5×90
Dumbell floor press 10×65
Alternating dumbbell press 8 each arm x 65
Dips 7 – 7 – 6
I’ve never had so much trouble doing push-ups my entire life… Wow these were hard after beating down my chest for well over an hour.
It took me 9:58 to complete this… ugh.
Spent some time at lifetime wanting to focus on my back squat.
Its been quite some time since I focused on it alone and with heavy weight. One of the things since Softball season started is I miss lifting heavy weights. I miss that really sore feeling or that light headed you get from a heavy push.
I worked on my backsquat and I have to say with a mirror it actually helps me find he bottom. I will say my squat has improved so much in the last year its wonderful. I watch people come through the gym that day and do squats that aren’t even close to a real squat. Now I just laugh, but at the same time I want to help them. Slide the weights off and show them how to find the bottom of their squats. I did a 375 1 rep, though I will say It wasn’t perfect. But with no spot and / or a way to bail out I didn’t want to end up in a bad way or hurt myself.
I started out donig some strict press between sets. that turned into some heavy sets as well. I ended up getting a 225
And since I was doing that I thought some casual deadlifting would be good. I started off ok but heavy got heavy fast and I was pretty much done by the time I pulled a 405, I probably could do better but again not ideal lifting conditions.
Tonight I felt I need to get something in. I had a crappy game and its been a number of days of just playing softball and being busy and NOT doing anything crossfit. I miss it every single day.
I got Jill to do this the other day and now I wanted a crack at it. And Jill wanted round two of it… Well Maybe want is the wrong word…
Workout of the Day
My goal for this is less than 10 minutes, I really feel that is VERY do able yet Its been awhile since I’ve worked out. I’m with Jill whom I know is going to be in the 12+ minute, I played softball in the rain … All of these are very real excuses one can put in your mind to go slower than you need to.
I do a little bit of mobility and a small bit of stretching
My Time 7:54
Jills Time 13:57 * (20+ seconds faster than Friday)
Decided one workout wasn’t good enough for today and thought since I couldn’t get anyone to go to the crossfit gym and lift heavy shit over our heads I would go to lifetime and maybe get in on a basket ball game if some people are running.
Turns out there was a bunch of young kids there. Some older guys that have been going a long time because I recognized them from years ago. I have to say this was the first time ever I felt good the whole time. I just kept running and moving. It was like I was 18 again.
Everyone that covered me if they were 20 or 40 just kept saying “dude you have to stop running!” hahaah 🙂 It was a good time.
Going to be trying some double workout stuff. Want to get some lifting in after / before crossfit. Tonight was the first try, it didn’t go great.
I spent some time on the bench working up a ladder that looked like
I moved to close grip and worked at 135.
Did some sets of dips, and some incline press but to be honest my shoulder was really hurting so I took off a bit earlier then I wanted to.
So after a small holiday break I thought it would be good to hit up the gym. Jill and I went to lifetime, it took some will to drag ourselves there but heck it was time!
We spent the first 30 minutes on the stair master. Now its been a few months since I set foot on this thing and to my pleasant surprise after 30 minutes of being on the machine I felt great, I guess I should have gone a bit harder, but I had up’d it from the last time I was on it.
Next I twisted Jills arm into doing a Tabata with me. We ended up doing two of them. First one was squats and the second was push-ups. For squats I think I was a solid 16 and for push-ups I think I was an 8 or a 7.
All in all it was a pretty good workout.
Tonight on my recovery from crossfit I decided to hit up lifetime. After some messing about at the gym last night it got me thinking about doing some bench press, something my current crossfit gym doesn’t have.
I got on the bench and was pretty worried to be honest haven’t benched heavy in months. I did a ladder that looked like:
135×16 135×10 185×6 205×3 225×3 255×3 295×2 315x.75
The last two sets I had a spot and had some help on that last set rep, I don’t think I had it. But I felt it was a mental thing, for some reason I didn’t believe I could do it, even after 295. Thats one of the thing you lose when you don’t lift a lot, the mental aspect of it. I feel I am strong enough to do it.
I also did a few sets of pull-ups I actually got 6 strict in a row, a new record for me… in my life. Yes sadly I have never done that many strict no assist pull-ups in a row, and it felt GREAT! How awesome is it to be able to do something you weren’t able to just a couple months previous….. really awesome.
Just some other MISC messing about that you do in the gym. I spent some time working on double unders, about 15 minutes. And another 10 minutes doing some mobility stuff. Guess you can’t get that crossfit out of me….
Just went into lifetime tonight to do a quick workout. One that I had intended to do on Saturday but time got away from me.
10 – 10 – 10 Pushups, Situps, Squats 10 rounds
I was at the gym and there were two guys there not the most in shape but not too far gone, yet. Reminded me of me 7 – 8 years ago. On the squat rack doing heavy weight taking a break, doing a couple sets and calling it good. Though now that I think about it I’m sure they are doing better then I was 🙂
But I dove into this workout thinking it would be about a 10 minute deal, maybe 12 or so. I got pretty tired and the situps were the worst thing, I can’t do them, I can’t do them well. I am struggeling bad with these. Its funny how far gone one can get…. My final time? 15:09, not the worst I guess.
Hopefully back to class on tuesday.