SmileyEH's Log

[SmileyEH]

2min bike
10 dips, pullups
15 back extensions, incline situps
6 HSPU
stretching
power snatchs and OHS


Overhead Squats (1rm = 175:
10x95
5x135
5x145
5x150
4x150 - wrist failed on me
5x150 - felt much better, maybe just a grip adjustment

L-Pullups:
9, 8, 7, 7 around 3 mins rest bw sets

Dips:
8
1x50
1x70
1x80
1x90 fail

These were a pain because i don't have a dip belt. Ended up using a 50 or 60lb dumbell between my thighs and stuffing a smaller dumbell between my stomach and a lifting belt. Yes, I looked silly especially stalled out for 10seconds trying to get up on the 90lber. 80 was a pr though I think.

food
chicken breast, broccilli dinner 1
3/4lb beef, vegetables dinner 2 last night
protein shake, bagel with butter, banana
pwo After Max shake

[SmileyEH]

Sorry for lack of updates. Rest day friday and saturday's workout was effectively a rest day - drinking two nights in a row + mediocre diet made for some awful perfomance in the gym.

500m row 1:45 @ 21spm
power + reg snatch + ohs
light stretching

Snatch:
3x95 power
3x95 x 2, 1 fail each set
3x95
1x115 power
1x115
1x125 x 2
1x130
1x130 power
1x130 fail
1x130 power(screwed up reg. snatch)
1x130 ugly press out

Snatch felt crappy, mechanics just seem way off from last week and my left shoulder was tweaking

C&J:
warmups @ 125, 135
1x185
1x195 press jerk
1x195
1x195 press jerk
put on a belt
1x195 x 4
2x175 pressed out second

Overall clean and jerk felt good, I don't like it cause it's kind of cheating but wearing the belt really makes me feel more secure in the jerk portion. I pretty much nailed 4 in a row which felt good after pressing out a bunch.

Back Squat:
8x135
2x225
put on belt
1x265
1x275
1x285
1x295

295 pr looked verrrrry ugly. Came out of the hole very easily but stalled out horribly just above parallel, but I managed to gut it out. Probably looked like a good morning at the end. Again the belt made me feel a lot better although will try not to use outside of pr attemptish lifts.

Food:
bacon, eggs, toast, oj
banana protein shake
pwo aftermax shake
trioplex bar

[theblackkeys]

Do you still have the logs from when you first started the olympic lifts? I'd be interested to know what they look like, and how long you've been doing these.

[SmileyEH]

[ QUOTE ]
Do you still have the logs from when you first started the olympic lifts? I'd be interested to know what they look like, and how long you've been doing these.

[/ QUOTE ]

I didn't really start getting into them until around the new year. I did a couple weeks of this workout in febuary before taking a break due to elbow tendonitis. I could probably clean about 160ish from the beginning and it quickly improved. I couldn't full squat snatch at all (still cant lol) but could do a really ugly power snatch with press out at about 135.

[SmileyEH]

500m row 1:50 @ 19spm
10 dips, pullups
15 back extensions, incline situps
7 HSPU
stretching
power snatches + OHS

Barbell Lunges (reps listed are each leg):
6 x 45 (12 total reps)
5x95
5x115
5x135 x 3

Pullups
8
3x55
3x60
3x65
3x70 x 4
3x65
2x65

Power Jerk:
45 warmup
5x95
3x135
2x155
1 + 1x165 did a split on accident first rep, power 2nd rep
1x175
1x185
put on a belt
1x195
1x205

Kind of weird workout today. I've never done barbell lunges so figured I'd give them a try. Did most of the reps with my trailing knee nearly touching or touching the ground. Last few reps of the last 2 sets were very tough.

Pullups I should have stopped after the 3x65, just barely finished the last set at 65 but going til failure like that isn't very productive. Might have tweaked my elbow a little.

Not sure how I feel about the power jerks. I've never done them before, on one hand they were relatively easy, my split jerk and power jerk prs are probably about the same maybe even higher for the power version so my leg and shoulder strength is therefore pretty solid. But that basically implies my split jerk technique sucks. Maybe lunges now and again will improve it. Oh well, pyrros dimas does power jerks so it's all good!

food:
forget what i had last night - not very much :/
raisin bran, protein shake, bacon
ice cream bar
apple, almonds, tri-o-plex bar
pwo aftermax shake

[Thremp]

Smiley,

On lunge you can alter the quad/glute activation by making your step shorter or longer. Shorter gets more glute involved.

[nutsflopper]

[ QUOTE ]
Smiley,

On lunge you can alter the quad/glute activation by making your step shorter or longer. Shorter gets more glute involved.

[/ QUOTE ]

You got it backwards.

[SmileyEH]

Rest day yesterday.

500m row 1:46 @ 22spm
15 dips, kipping pullups, back extensions, incline situps
6 HSPU
stretching
15 clapping pushups

D-Bell Bench:
10x50
6x75
4x80 x 2
3x80
4x75

Deadlift:
10x135
5x225
1x315
1x375 fail

Sumo Deadlift:
3x315
1x345
1x355
1x365 fail
1x345 x 3

Hanging straight leg raises (to hands):
8, 9, 6, 4

Dbell bench kind of sucked, went backwards from last time. Tried for a new deadlift pr but wasn't close - maybe just somewhat of an off day. Decided to max out sumo deadlift as well, it actually feels a little easier than convential for me. Last 3 singles were very tough, hope my back isnt too fried for tomorrow.

[SmileyEH]

Worked out light last thursday. Back was sore and took fri-sun off because of general soreness, burnout.

Pretty fun super duper rocking my guns workout today.

500m row 1:46 @ 21spm

Dips
10
5x40
3x50
3x60 x 7

OHS + power snatches
stretching

Front Squat (255 1rm)
5x135
5x185
3x205
2x225 x 5

Back was bothering me in these. I think my hamstring flexibility is crap so I'm losing my arch in the hole with a lot of weight. Don't think it is a problem for injuries but it's definitely holding me back for full squat cleans. Been trying to stretch more, especially before bed - I hate it therefore not doing it with much regularity.

Tried to do a couple sets of OHS but shoulders were really unstable probably from dips.

Pullups
5
1x60
1x80
1x90
1x95
1x95
1x100 - fail
1x90
1x80
1x80 - fail

Probably the closest to a bodybuilding style isolation exercise I'll do. I do these palms facing which isolates the biceps more I guess.

[SmileyEH]

Short and painful workout today.

500m row 1:46 @ 21spm
8 dips
OHS + power snatches
10 kipping pullups
10 45lb thrusters (basically front squat past parallel plus a push press)
stretching

Crossfit workout Fran (21-15-9 reps each of 95lb thrusters and pullups) for time:

Time: 6:35 - down from around 8 minutes last time I did it in january. The thrusters were each broken up into 2 sets but the pullups (kipping) were all unbroken.

Fran is one of the most popular crossfit workouts. The best do it in under 3mins. this guy does it in 2:19 which is insane. Considering I've done at the most 1 metcon workout every two weeks for the last couple months I'm happy with my time and improvement.