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  • Curious what you would do differently to make it less ugly?[/QUOTE]

    Mostly upper back tightness, and keeping my chin/gaze down.
    The Champagne of Beards

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    • Originally posted by RichMahogany View Post
      Last night:

      Squat: 365 x 5 (PR!)[/bowling shoes ugly]
      Press: 160 x 3 x 5
      Deadlift: 445 x 3 x 2
      Snatch-grip: 315 x 5

      [/QUOTE]

      Nice effort! It looked good to me. Doing a max set of squats is always frickin' tough.
      In matters of style, swim with the current. In matters of principle, stand like a rock.

      This message has been intercepted by the NSA, the only branch of government that listens.

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      • Bastardized 5/3/1 cycle 8, week 4 (De-load Press/Deadlift)

        De-load week. Trying out a few higher intensity, lower rep program variations from the "Beyond 5/3/1" book - did 3/3/3 on dead lift with last set @ 85%1RM. Did 10/8/5 on the others with the last set @ 70% 1RM. I'll probably use a mix of these two going forward. Previously was doing most everything with standard programming of 5/5/5 with last set @ 60%. 5/3/1 really does seem to provide almost infinite variety on top of a standard, proven base. program

        I always had the feeling in the past that de-load week was too light to make any difference. This routine seems about right. Apparently older folk can de-train easily, so having a little intensity in my every 4 weeks de-load seems to make sense. I guess we'll see next week :-)

        5/3/1 programmed exercises (De-load week):
        Overhead press 10x85 8x95# 5x105#
        Hammer Strength pull-downs 10x125# 8x185# 5x175#
        Dead lift 3x215# 3x250# 3x285#

        Other
        Warm-up/recovery squats 2x5x155#
        Arnold presses 2x15x20# between dead lift sets
        Hanging leg raises

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        • Originally posted by RichMahogany View Post
          BW: 166 jacked, yoked, totally swole lbs. (plus like 16% bodyfat of ginormous obesity; loving walking around in the BMI "overweight" category)
          Lol. Congrats dude. I'm closing in on "overweight". Five more pounds or so to go. That'll be 180 for me.

          Also, nice work on the squat PR. Yeah, it wasn't the prettiest, but it was a PR.

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          • Yesterday was:

            Hammer decline press x 8 sets
            Dips x 4 sets
            Dip machine x 4 sets
            Various cable tricep extensions.


            Sore today.

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            • Check out the Charles Glass workout training videos on youtube. He is very helpful on technique.

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              • Gave DLs some love today! 300 for 3? I think my old 336 1RM is about to get schooled!

                135,185,225/5
                245/3
                265/3
                275/3
                285/3
                295/3
                300/3

                ...and some pull-ups and other shenanigans.


                Sent from my iPhone using Marks Daily Apple Forum

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                • Originally posted by edennperez1 View Post
                  Gave DLs some love today! 300 for 3? I think my old 336 1RM is about to get schooled!
                  336 is old news. You have to hit 345 and I have to squat 405 now!
                  The Champagne of Beards

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                  • Conventional Deadlifts: 405# 5x3
                    Deficit straight leg deads: 275# 4x6
                    Leg curls, weighted glute ham raises

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                    • Originally posted by RichMahogany View Post
                      336 is old news. You have to hit 345 and I have to squat 405 now!
                      Race ya!!


                      Sent from my iPhone using Marks Daily Apple Forum

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                      • Originally posted by Decoski View Post
                        Check out the Charles Glass workout training videos on youtube. He is very helpful on technique.
                        He is a really smart guy and comes up with some unusual twists that make a huge difference.

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                        • I'm getting back to CrossFit after nearly a month off. Needed some overall recuperation from stress. I'm now feeling willing to work around the carpal tunnel. The head coach actually said that rock climbing really helped his, so I'll probably try out the small climbing wall at the box.

                          Today: millions of air squats.
                          Depression Lies

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                          • Originally posted by namelesswonder View Post
                            I'm getting back to CrossFit after nearly a month off. Needed some overall recuperation from stress. I'm now feeling willing to work around the carpal tunnel. The head coach actually said that rock climbing really helped his, so I'll probably try out the small climbing wall at the box.

                            Today: millions of air squats.
                            Lots of chin-ups might work too. Or even just the eccentrics, if you're not strong enough to do lots of chin-ups. Not medical advice disclaimer.
                            The Champagne of Beards

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                            • After being a longtime passive reader of the Forum, I decided to sign up today.

                              My workout:

                              A1 Flat Barbell Bench Press
                              (20 kg x 20, 40 kg x 5, 50 kg x 5, 60 kg x 5)
                              70 kg x 5, 72.5 kg x 5, 75 kg x 5

                              A2 Supersetted with Parallel Grip Chinups:
                              BW x 4, 4, 4, 4, 4, 3, 3

                              B1 Paused Dips:
                              BW x 5, 5, 4, 4

                              B2 Supersetted with Seal Rows:
                              20 kg x 8, 8, 8, 8 (per Side)

                              C1 Standing Dumbbell Overhead Press:
                              15 kg x 8, x 7, 17.5 kg x 4, 15 kg x 7

                              C2 Supersetted with Bent-Over Rear Delt Raises:
                              7 kg x 8, 8, 8, 8 (per Side)

                              D Dumbbell Curls:
                              7.5 kg x 6, 10 kg x 6, 12.5 kg x 6, 15 kg x 6, 17.5 kg x 6, 20 kg x 4 (per Side)
                              Last edited by sir psyko; 03-01-2015, 11:16 AM.

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                              • 90 minutes of football at center midfield. Feeling battered now but loved every minute.

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