Day One

Discussion in 'Gator Country Health and Fitness' started by LeafUF, Dec 3, 2010.

  1. 96Gatorcise
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    96Gatorcise Well-Known Member

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    felt great today with my workout

    Deadlift 287 for 4 waited 5 min and did 257 x 10 for 2 sets another 5 min rest.

    Stiff Dead 155 for 10 x 3 with 2 min rests

    Pendlay Rows (form of bent over row) 155 for 8 x 3 with 3 min rests

    All personal bests in this go around without any back injuries.
  2. Dreamliner
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    Dreamliner Well-Known Member

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    Back from the dead (to deadlifting again) !
  3. 96Gatorcise
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    96Gatorcise Well-Known Member

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    you think I would learn lol

    hurt me once shame on you, hurt me twice shame on me. In my case its hurts 4 or 5 shame shame on me......
  4. Dreamliner
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    Dreamliner Well-Known Member

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    Hey, you're a personal trainer. We're supposed to do stupid things, just not stupid things to our trainees.
  5. BossaGator
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    BossaGator VIP Member

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    Yesterday I was back under the bar for some heavy lifting. First time since early October (aside from a few trips when I didn't really stick to my workout) when I got a bad flu.

    Yesterday was Front Squats 5x5; Bench Press 5x5; some work on snatches (didn't do them for weight; spent the time trying to figure out a couple hitches in my pull & catch).

    It's great having a bit of "heavy" soreness in the quads today. I get plenty sore from doing tons of bodyweight squats, but it's not quite the same feeling. Been a while since I've felt the soreness from heavy lifting.
  6. Dreamliner
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    Dreamliner Well-Known Member

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    Planche an Front Lever progressions. And because the planche progressions smoke my shoulders (I'm finding out), I've regressed to negative HSPU's, for now, along with some table rows. Finished with swings and Farmer's Carries.
  7. BossaGator
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    BossaGator VIP Member

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    Last night:

    1,2,3 . . . 10, 9, 8 . . . 1 of:

    KB Snatch (50#)
    Box Jumps (24")
    Toes to bar

    Then did sets of 8 pullups (using neutral grip) to failure.
  8. Dreamliner
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    Dreamliner Well-Known Member

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    Bossa -

    Sounds like a gasser. Just out of curiosity, since you've alluded to a need for strength training (in the Crossfit context), have you considered doing your metabolic work AFTER the strength work ? Pullups to failure would certainly qualify as strength work. And I doubt that pullups first, followed by metabolic would conflict with Crossfit principles.
  9. BossaGator
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    BossaGator VIP Member

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    Yeah, generally I do strength work first and then a metcon after, if I do a metcon after strength work (lots of times I don't). The pullups here were more of a finisher for me than a strength component. I just had a bit of time and a bit of energy left over and decided to do some pullups because they're a weakness of mine.

    Were I to walk into the gym intending to work on pullups (or do weighted pullups, or something like that) I'd most likely do them first while my muscles were fresher.
  10. Dreamliner
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    Dreamliner Well-Known Member

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    Gotcha.
  11. Dreamliner
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    Dreamliner Well-Known Member

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    Frog Stands and actually held a Tuck Planche for a couple of seconds. Tuck Levers also. Then followed with One-Armed Pushup progressions and Neutral-Grip Pullups. Finished with Burpees and Groiners 10,9,8 ...1. On these I do decreasing reps AND decreasing breaths. In other words, I'll do ten of each and then take ten breaths, nine of each and nine breathes ... then towards the end I'm almost doing them continuously.
  12. Dreamliner
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    Dreamliner Well-Known Member

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    Also got an unweighted, rock-bottom pistol squat, as verified by my wife. However, the knee was bent and the heel touching the floor. So, still got some mobility work to do.
  13. Dreamliner
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    Dreamliner Well-Known Member

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    Continuing in my curmudgeonly, low-volume ways:

    Pistol Squats, 8 reps each leg, that's it.

    Straddle-Deadlift with 150 pound dumbbell 2 X 5.

    Walk + yoga.
  14. Dreamliner
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    Dreamliner Well-Known Member

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    Handstand pushups, tuck-lever pullups and 100 dumbbell swings. Walk and yoga.
  15. LeafUF
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    LeafUF Well-Known Member

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    I have made some really solid progress over the last month or so with my lifting. Bench, Squats and Deadlift all up. Shoulders kind of a little stalled but not too bad either, I switched up from using dumbbells to bar because progress after 70s was not really moving.
  16. Dreamliner
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    Dreamliner Well-Known Member

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    Pistol squats and barbell deadlifts.
  17. Dreamliner
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    Dreamliner Well-Known Member

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    One-arm pushup progressions, neutral-grip pullups and cardio finisher.

    OAP progressions are done with feet close together, non-working arm extended to side and resting on ball. These are murder, hopefully the last step prior to the real thing, although I can see having to throw in some negatives.
  18. G8RBrave
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    G8RBrave Super Moderator VIP Member

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    I've been toying around with different programs over the last few months but went back to 5-3-1 this week and had some great workouts. I kind of burned myself out going 5-6 days a week, so I'm cutting back to the strict 3 day a week plan. Hope my body doesnt give out this time.
  19. LeafUF
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    LeafUF Well-Known Member

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    I do 4 days a week and that seems to be the right amount for me. At 3 I feel lazy and risk getting off track and at 5 or more I burn out.
  20. Dreamliner
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    Dreamliner Well-Known Member

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    Tolerances vary. Some people thrive on 5-6 days a week, which would kill me. I have to split my routine just to work out three days a week.

    Also, generally speaking, the harder you work, the less frequently you can work out. I don't think that most people take recovery seriously and then they wonder why they're not making progress.

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