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Thread: What is your workout today? page 671

  1. #6701
    Reventon's Avatar
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    Quote Originally Posted by RichMahogany View Post
    Jeeze, Rev. What a day at the gym! Hope I have one of those soon.

    I am yet to post 2 workouts:
    8/20 Bench Day:
    230 x 5, 215 x 6 x 2 (230 x 5 is a gigantic PR and I think I fixed my wonky shoulder. Heard some snapping/popping which I think was the release of an impingement on reps 4 and 5. Went wider grip, per Eden's suggestion, and took the bar to lockout over a lower part of my chest than I had been doing)
    Chin-ups: 18
    Dips: 22
    Chin-ups: 8
    Dips: 12
    Chin-ups: 7
    Dips: 10

    and 8/21
    Squat: 355 x 5 x 3. New 25kg bumper plates came in. 2 pairs. And I have 1 pair of 45lbers. So this was all rubber on the bar, and it looked like a ton of weight. As Dom @ BroScienceLife says: "CrossFit weight is the spanx of weight."
    Nice work on the bench. That's solid as hell. Glad to hear the technique change up has advanced your progress that much.

    Rest really, really helped me. Deep tissue massage and a midweek break before returning to the iron paid some big dividends. Definitely recommend some deep tissue stuff for the shoulder if you feel any lingering issues. Mine honestly feels like its sitting in a different place in the socket now, it's that much more comfortable. The sensation of getting scar tissue broken down is pure agony, but the workouts that follow are just awesome.

  2. #6702
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    Quote Originally Posted by OldSchhool View Post
    Some pretty impressive lifting there, have you tried using the intentions technique on those Hammer Rows yet ?
    I saw a few references to "intentions" in various threads -- but never caught what they are. Can you please send me a pointer. I'm always up for trying something new with my assistant exercises to mix things us.

  3. #6703
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    Quote Originally Posted by RichMahogany View Post
    Jeeze, Rev. What a day at the gym! Hope I have one of those soon.

    I am yet to post 2 workouts:
    8/20 Bench Day:
    230 x 5, 215 x 6 x 2 (230 x 5 is a gigantic PR and I think I fixed my wonky shoulder. Heard some snapping/popping which I think was the release of an impingement on reps 4 and 5. Went wider grip, per Eden's suggestion, and took the bar to lockout over a lower part of my chest than I had been doing)
    Chin-ups: 18
    Dips: 22
    Chin-ups: 8
    Dips: 12
    Chin-ups: 7
    Dips: 10

    and 8/21
    Squat: 355 x 5 x 3. New 25kg bumper plates came in. 2 pairs. And I have 1 pair of 45lbers. So this was all rubber on the bar, and it looked like a ton of weight. As Dom @ BroScienceLife says: "CrossFit weight is the spanx of weight."
    Look at you, brutha from anotha grandmutha!! Sweet work!


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  4. #6704
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    RichMahogany is online now Senior Member
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    Well thanks, guys. Especially Eden, since you were the one who suggested taking a wider grip, which was the opposite of what I was thinking. Onward and upward. I'm a big fat 157 pounds or so right now. I'm sure I'll lose a couple pounds once I start heading back towards 148 (probably for the last time ever) for the October meet, so hopefully I can ride some progress before I start eating like a normal person again.
    The Champagne of Beards

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  6. #6706
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    Quote Originally Posted by Hampshire Girl View Post
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    Short workout !

  7. #6707
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    LOL I think that was a toddler post.


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  8. #6708
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    damn, after reading some of these latest post I feel like a candyass posting my workout from Saturday... lol

    squat 3x5 @ 225

    bench 3x5 @ 175

  9. #6709
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    I'm currently transitioning from a muscle-group led workout into a more primally aligned full body work out. Today is bi's, tri's, ab's and chest day:

    hammer curls - 5 sets 15/12/10/8/6
    barbell curl - 4 set 15/12/10/8

    closed grip bench press - 5 sets 15/12/10/8/6
    skull crusher - 4 sets 15/12/10/8

    incline dumb bell press - 5 sets 15/12/10/8/6
    dumb bell flys - 4 sets 15/12/10/8

    decline sit up - 3 sets 15/12/10
    crunches with exercise ball - 3 sets 85/88/90

  10. #6710
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    Had a bit of a mess around day on Sunday that I forgot to post.

    Bench:

    70 kg (154 lb) x 5
    80 kg (176 lb) x 5
    90 kg (198 lb) x 3
    100 kg (220 lb) x 2
    110 kg (242 lb) x 0
    60 kg (132 lb) x 12 x 2

    Given my old PR is 115 kg (253 lb) it shows my upper body isn't catching up quite as fast as my lower. Not a big deal, I've just got to make sure I keep my progression slow and steady and work higher volume on my final sets, maybe add in some consistent drop sets at the end of my 5x5 across programming and program some variation lifts (rest stop bench and floor presses, perhaps even speedy positives). My shoulder definitely felt better, my strength just wasn't there.

    Power Clean:

    60 kg (132 lb) x 3
    70 kg (154 lb) x 3
    80 kg (176 lb) x 3 (PR)

    Not much of a PR, but hey, progress is progress. When I'm cleaning my bodyweight, I'll feel like I'm really sinking my teeth into these.

    Also did a bunch of chin ups between sets. No real rep or set scheme, just greasing the groove.

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