Monday Lunch

Breaking a fast in the best of ways. Spinach, peppers, olives, chicken breast, guacamole, corn

Location:S 11th St,Camden,United States

Deads.

Saturday August 13th.

 Coffee, oats & whey preworkout.

Spent almost half an hour foam rolling and warming up (500m row, easy pace). Felt all junked up in my back and shoulders so made sure to hang from the pullup bar for awhile to align things. It really helped.

Deads - 7 sets of 3 @ 93%, blessed relief (225# - hah, when did 225 become my easy weight? Hilarious)

First 3 sets went fine then Jay had the idea to do some fast light KB swings immediately before our sets for activation. Holy freaking crap. What a difference this made. Fastest, easiest 225# deadlifts I've ever done. 5 minutes of rest + 3 1pd KB swings + 30 sec rest = cakewalk of a deadlift. Amazing.

Accessory work:

Bulgarian Split Squats, 15# plate, 5x10 each leg
Hamstring Curl w/ mini band, 4x10 each leg
Ring Dips, 4x1rsf (6 each round, mini band, getting way easier)

Planks.

8/8/11 5pm BACK SQUATS
10x3 @ 93% (170#)

Focused on the back arch and controlling the descent. Some were a little slow out of the bottom but never came close to failing. Getting pretty excited for Total day.

Assistance: 3 sets of ring rows/ring dips (mini band), 1rsf
*Need to be better about writing down my numbers


8/10/11 5pm PRESS
*Did not eat enough today. Forgot breakfast, ate taco salad (steak/veggies/guac/salsa) at like 3pm, but it wasn't 2 meals worth. Thus, presses were pretty heavy.

9x3 @ 93% of 1RM (rounded up to 70#)
Again they were fast but my body got fatigued quick.

Assistance: Speed Squats, 3x12 @ 70#
Weighted Glute Bridges, 4x10 @ 125#
Knees to Elbows, shoulder was pinchy so I only did 2x5

Weighted Front/Back Planks (15#) for 1min, side planks for 40 sec


Ate tuna and chickpeas after. Yum.

Deeeeaaaads

8/6/11, 11am @ CFCC

Ate a hamburger and salad for breakfast + espresso.


Deads:

Warmed up with 115, 185.

8x2 @ 95% of max (230#). Oy.

SLooooooooow first pull. Jay adjusted my positioning to bring my feet and hands in a lot closer which felt really good.


Assistance work:

Split Squats w/ 12kg KB - 5x8 on each leg
Prone leg curls w/ foam roller  - 3x12

Ring Dips, 3x1rsf (7,6,7)
Planks, front 1m, each side 40sec, back 1m

Whew.

PR Crushed.

8/5/11 at CF1F.

Presses, 8x2 at ummmmmm 100% of my previous 1RM (95% was RX'd but I hit 70 last week).

Boom. They were fast. And awesome.


Also 3x10 speed squats at 40% of max (75#) and KB rows, 1pd on each side 3x12.

Felt so hungry and lightheaded during this. My fault for not eating/drinking enough.

8/1/11 SQUATS

Bar warmup (3x10 @ 45#)
Work up sets (95#, 135#)
10x2 @ 95% of 1RM (175)


Felt pretty good, still strong. Had to focus on maintaining arch in lower back. This got loooong (tried to rest 4 minutes between sets). Then realized that my meter was going to run out so had to rush through the assistance work way faster than I'd like to.

Single leg deadlifts 3x12
Not my strong suit, clearly. Tried 65 and it gave me a lot of trouble (hips and hamstrings felt super tight and I had a hard time not twisting). Need to work these in more, I could tell they were effective but I was too stressed out about the time to focus.

Ring Dips/Ring Rows - 1 RSF

Saturday July 30th at Crossfit 1Force.

Deadlifts, 3x7 @ 225#

Heavy.