SmileyEH's Log

[skunkworks]

Smiley, I just made a connection. You were the guy in the Canadian costume with the cape that everyone was poking fun at? Awesome.

[SmileyEH]

[ QUOTE ]
Smiley, I just made a connection. You were the guy in the Canadian costume with the cape that everyone was poking fun at? Awesome.

[/ QUOTE ]

Haha yeah. I wish I had saved that picture, Halloween 2004 vs. 2006 would have made a great comparison.

[skunkworks]

[ QUOTE ]
Haha yeah. I wish I had saved that picture, Halloween 2004 vs. 2006 would have made a great comparison.

[/ QUOTE ]
Clark Kent, eh -> Superman, eh.

How many times a week are you lifting? I'm pretty ignorant about the Crossfit stuff (although kind of intrigued), so I'm just wondering what the frequency is like and the intensity as well.

[SmileyEH]

[ QUOTE ]
[ QUOTE ]
Haha yeah. I wish I had saved that picture, Halloween 2004 vs. 2006 would have made a great comparison.

[/ QUOTE ]
Clark Kent, eh -> Superman, eh.

How many times a week are you lifting? I'm pretty ignorant about the Crossfit stuff (although kind of intrigued), so I'm just wondering what the frequency is like and the intensity as well.

[/ QUOTE ]

I'm not doing crossfit really these days, although I do something like the crossfit or burgener warmup everytime I'm in the gym. I probably average 5 days a week although my schedule moves around a lot because I find it hard to stick to a set schedule. Intensity wise I am constantly trying to set new pr's - probably to my detriment - so it is always pretty high. My light days are usually where I work on o-lift technique or do power cleans/snatches.

[SmileyEH]

[ QUOTE ]
hey smiley,

when you do sets of deads, are you doing the kind where you don't go all the way down to a static bar (romanian?) or are you setting the bar to a stop on the ground each time?

[/ QUOTE ]

Sorry didn't see this post earlier. I am doing full ROM deadlifts so full stop on the ground each rep. A romanian dead lift is where you start with your hips higher than a convential lift. I think my default dl form is romanian because of weak hamstrings but I'm not sure. The style you are referring to I think is partial deadlifts - used mostly for getting past sticking points higher in the lift and gripwork. Neither are problems for me right now so I only do regular dls.

[Thremp]

Smiley,

Usually they call partials: rack pulls.

[SmileyEH]

Mar. 15

Warmup:
500m row 1:46 @20
10 dips
10 pullups (kipping)
15 back extensions
15 incline situps
6 hand stand pushups
stretching
power snatches + OHS

Pullup Ladder:
Start a stopwatch, 1 pullup in 1st minute, 2 in 2nd minute, 3 in 3rd etc. until failure
made it to the 12th minute before part of my palm peeled off [img]/images/graemlins/frown.gif[/img]. Could have gone for a coulpe more rounds. Total pullups (kipping): ~70

Back Squats:
8x135
3x225
3x235
3x245
3x255
2x265
3x255
3x255

Would have liked the squats to be easier although my lower back was still sore from deadlifts yesterday. Guessing my max is around 280-290.

Inlince Situps:
12 with 15lb medicine ball above head
6 more of the same

Food: Slept in until noon missing my morning class.
Breakfast: suprise! eggs bacon etc.
meal 1/pwo: tri-o-plex bar, double whey protein shake
will need to eat a lot this evening

[Thremp]

Smiley,

Why kip?

[SmileyEH]

Here's one of many discussions on the crossfit boards concerning the dead hang vs. kipping debate. Personally next time I do a ladder I will probably just do deadhang so it is not my skin blistering that limits me.

The thread begins because the video posted that day was of a guy doing max dead hang pullups to failure as quickly as possible, then resting and doing the same number kipping - he was able to do them about twice as fast so his "power" output doubled. The OP took issue.

kipping v. deadhang

[Thremp]

[ QUOTE ]
so his "power" output doubled.

[/ QUOTE ]

Yeah, my general feeling toward it is the same. I think what most people benefit from is:

1) Increased TUT, ergo they increase their strength
2) They "buy in" to it and it has a placebo effect

I see the main con being that its similar to cheat curls, but more effective. You can use it to alter rep ranges. From what I gather I could likely be able to do 4x12 or some other range that is now unattainable by dead hangs which gives me more flexibility than dead hangs.