Day One

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

  1. 96Gatorcise

    96Gatorcise Well-Known Member

    Joined:
    Aug 6, 2008
    Messages:
    6,436
    Likes Received:
    297
    Trophy Points:
    83
    Location:
    Tampa
    Ratings Received:
    +926
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    Back from the dead (to deadlifting again) !
  3. 96Gatorcise

    96Gatorcise Well-Known Member

    Joined:
    Aug 6, 2008
    Messages:
    6,436
    Likes Received:
    297
    Trophy Points:
    83
    Location:
    Tampa
    Ratings Received:
    +926
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    Hey, you're a personal trainer. We're supposed to do stupid things, just not stupid things to our trainees.
  5. BossaGator

    BossaGator VIP Member

    Joined:
    Apr 10, 2007
    Messages:
    4,745
    Likes Received:
    125
    Trophy Points:
    63
    Location:
    Arlington, VA
    Ratings Received:
    +434
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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

    BossaGator VIP Member

    Joined:
    Apr 10, 2007
    Messages:
    4,745
    Likes Received:
    125
    Trophy Points:
    63
    Location:
    Arlington, VA
    Ratings Received:
    +434
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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

    BossaGator VIP Member

    Joined:
    Apr 10, 2007
    Messages:
    4,745
    Likes Received:
    125
    Trophy Points:
    63
    Location:
    Arlington, VA
    Ratings Received:
    +434
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    Gotcha.
  11. Dreamliner

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    Handstand pushups, tuck-lever pullups and 100 dumbbell swings. Walk and yoga.
  15. LeafUF

    LeafUF Well-Known Member

    Joined:
    May 1, 2007
    Messages:
    13,431
    Likes Received:
    293
    Trophy Points:
    83
    Location:
    Wandering
    Ratings Received:
    +355
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    Pistol squats and barbell deadlifts.
  17. Dreamliner

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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

    G8RBrave Super Moderator VIP Member

    Joined:
    Mar 21, 2007
    Messages:
    22,831
    Likes Received:
    5
    Trophy Points:
    38
    Location:
    Gainesville, FL
    Ratings Received:
    +5
    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

    LeafUF Well-Known Member

    Joined:
    May 1, 2007
    Messages:
    13,431
    Likes Received:
    293
    Trophy Points:
    83
    Location:
    Wandering
    Ratings Received:
    +355
    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

    Dreamliner Well-Known Member

    Joined:
    Apr 8, 2007
    Messages:
    64,062
    Likes Received:
    207
    Trophy Points:
    63
    Ratings Received:
    +845
    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.

Share This Page