Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Tom]

Week 5
Wednesday

Overhead Squat
3 x 5 @ 55kg(120lbs)

Deadlift
3x5 @ 100kg(220lbs)

Pushups
3x17

Pullups (palms out)
7, 6, 5

Planks
3x30 Seconds (16kg KB on lower back)

- OH Squats were done as a substitute for Front Squats. I haven't done them in a while, I have wicked DOMS from the Lunges on Monday and I figure it's only meant to be a light exercise anyway.

- Deadlifts were done to try and work on my form more. I felt my form was alright during the lift but I need to focus when I set up. I worry so much about pulling correctly I don't set up right which puts me in all the wrong positions anyway. Shoulders back, Shoulder blades down and tight and pack down hard... This is what I should be saying / doing.

- Pushups were pretty easy, had some decent breaks in between though as I was helping spot a few people in the gym. Say 5 minutes.

- I'm probably going to alternate hand positioning in my pullups, just for variation. As I was doing pullups tonight I was noticing a dull pain in the back of my left shoulder, not sure what this could mean but maybe some kind of rotator cuff issue?

- Planks were alright, still challenging.

- Post training meal of a heap of Chinese food at dinner with a friend. Spicy pork, honey chicken, lemon chicken, BBQ Pork, steamed rice. I ate a lot.

- As long as my weight stays under 98kg atm I'm happy. After the Matti Tikka I'd like to do a cut down to sub 90kg (say 88kg) which should hopefully take 1-2 months at the most.

[Tom]

Week 5
Friday

Squats
1x5 @ 117.5kg(260lbs)

Bench
3x5 @ 82.5kg(180lbs)

Deadlift
4x3 @ 140kg(315lbs)

Bent Row
2x10 @ 50kg(110lbs)

Sled Pull
*Done up Carpark Ramp of approximately 40-50m(120-150ft)*
40kg Sled in 20.86 seconds

Press
3x5 @ 50kg(110lbs)

- Squats were very hard, that felt very close to my 5RM. I videotaped my set but because of the clothes I was wearing it was very hard to tell if I was hitting the right depth.

- Bench was hard, but the motivation was also strong. Training alone it runs something like "Push this up, or get pinned."

- Deadlift is fucked. I am backing the weight back to 120kg and making 2.5kg increases until I am happy with my form. I am rounding in the middle of my back still at 140kg and I think it may be because I never progressed slowly towards it and instead simply found out one day I could pull something that heavy (without good form) and figured my back would catch up. It hasn't.

- The rest of the session was done with big gaps in between sets and exercises as I had to help run the gym. Doesn't really worry me as I got the bulk of my training out of the road and I love helping out with the sessions.

- Bent Row was done with what I thought was as strict a form as possible, I may stick to this weight again next week and aim for more reps.

- Sled Pull was lots of fun, I wouldn't mind throwing these in on a Saturday as a bit of GPP.

- Press hammered me, I felt very weak but this may have been because I was tired and also due to my earlier attempts on the bench.'

- Right so I need to be wary of my diet, getting a bit too relaxed now and I know for myself it is a slippery slope. I will allow myself to eat to recover but not chow down on junk food just because I'm being lazy.

[Tom]

Week 6
Monday

Bench
1x5 @ 87.5kg(192.5lbs)

Squats
5x5 @ 110kg(242lbs)

1 Arm KB Row
2x18 @ 24kg(53lbs)

Snatch Grip RDL's
3x8 @ 67.5kg(150lbs)

Planks
3x30 seconds with 16kg KB

-The whole session was done after 4 hours sleep last night and a nutritionally poor day. Was considering just scrapping the workout and doing it tomorrow instead but decided instead to have a glass of cement and HTFU. After reading blokes logs like Tim, I know I've got nothing even close to some of the difficulties he faces at times.

- I did Bench first today for two reasons. Firstly, it takes up more space then Squats and I was running a bit late and secondly I'd read someone commenting that they usually tried to work their shoulders somewhat before squatting as additional warmup. I didn't find that it made much difference. This was a hard set and I almost lost it on the 3rd Rep but a mate steadied the bar slightly (I was losing it to the side funnily enough) and I pumped out the other two reps.

- This is probably the first time squats have all been really difficult. The last 1-2 reps on all sets were real grinders and I had to really focus to grit through it. See how we go next week, 112.5kg here I come.

- I like doing the 1 Arm rows, I feel they really benefit a whole host of bodyparts (grip, back, arms, abs) and it's a good challenge. I will try get to 25 reps and then move up to the 32kg KB.

- Love Snatch Grip RDL's, I tried to really protract my shoulders today as well as driving the ass back and staying on the heels. My grip was really tanked and I had to reset it on the last reps of the sets. I've been having some pain in my shoulders, elbows and wrists lately so I'm trying to reduce volume, do all lifts with impeccable form and pay attention to recovery.

- Planks were tough, I may try upping the length to 40 seconds and then when I can do that well for 3 sets across, move on to a 20kg KB on the back.

[Tom]

Week 6
Monday

Bench
1x5 @ 87.5kg(192.5lbs)

Squats
5x5 @ 110kg(242lbs)

1 Arm KB Row
2x18 @ 24kg(53lbs)

Snatch Grip RDL's
3x8 @ 67.5kg(150lbs)

Planks
3x30 seconds with 16kg KB

-The whole session was done after 4 hours sleep last night and a nutritionally poor day. Was considering just scrapping the workout and doing it tomorrow instead but decided instead to have a glass of cement and HTFU. After reading blokes logs like Tim, I know I've got nothing even close to some of the difficulties he faces at times.

- I did Bench first today for two reasons. Firstly, it takes up more space then Squats and I was running a bit late and secondly I'd read someone commenting that they usually tried to work their shoulders somewhat before squatting as additional warmup. I didn't find that it made much difference. This was a hard set and I almost lost it on the 3rd Rep but a mate steadied the bar slightly (I was losing it to the side funnily enough) and I pumped out the other two reps.

- This is probably the first time squats have all been really difficult. The last 1-2 reps on all sets were real grinders and I had to really focus to grit through it. See how we go next week, 112.5kg here I come.

- I like doing the 1 Arm rows, I feel they really benefit a whole host of bodyparts (grip, back, arms, abs) and it's a good challenge. I will try get to 25 reps and then move up to the 32kg KB.

- Love Snatch Grip RDL's, I tried to really protract my shoulders today as well as driving the ass back and staying on the heels. My grip was really tanked and I had to reset it on the last reps of the sets. I've been having some pain in my shoulders, elbows and wrists lately so I'm trying to reduce volume, do all lifts with impeccable form and pay attention to recovery.

- Planks were tough, I may try upping the length to 40 seconds and then when I can do that well for 3 sets across, move on to a 20kg KB on the back.

- I really want to try and rid myself of these nagging little injuries at the moment. Feels like some tendonitis in the elbows, sore shoulders and also an inflamed left wrist. They're not incredibly painful but they are inhibiting me, especially from doing any O-lifts which I really want to get back in to doing. May go see a physio about it, or consult Dr. Boris.

[Tom]

2010 Goals
I'm a fickle fucker, these will probably change

Weigh around 90-95kg with better body composition.

Squat 160kg x 1
Squat 100kg x 20
Bench 115kg
Deadlift 205kg
Press 70kg

Start doing O-lifts again. Full, proper, O-lifts.

See how we go eh?

[Tom]

Monday 04/01/10

Squats
3x5 @ 105kg(230lbs)

Press
3x12 @ 25kg(55lbs)

Chinups
7, 5, 3, 4, 3

Single Arm DB Press
1x15 @ 7, 10kg (15, 22lbs)
1x10 @ 15kg(35lbs)

Good Mornings
3x8 @ 40kg(90lbs)

Pulley Row
4x10 @ Something

- Did this session at a Globo-gym with a mate. God... it was terrible. Anyhow. He did Chest and... Chest (it was Monday after all, International Bench Day).

- I'll hopefully be back in to a more regular routine of training now, however I'm still working full time as a labourer meaning my lower back is quite fatigued a lot of the time. Due to this, I will probably be avoiding most heavy squatting and deadlifting if it's hurting on the day. Oh well, have to earn a crust.

- Squats today felt alright, a silly PT "spotted me" on my last rep of a set, because "I looked like I was straining a lot". That's what happens when someone squats normally, man =\.

- Elbow tendon in the right arm (skateboard accident arm) hurt with pushing movement so I'm just keeping them light with high reps to tone up ... oh and hopefully help the tendons heal up.

- Man I've lost a lot of chinning strength. Dang.

- Good mornings felt interesting, I'll try throw up a video of me doing them soon to get some feedback.

[adrian]

When will you strat throwing in some short metcons? I know Steven Low recommended it to you on PMenu - so do it!

[Dan]

Agreed.
And nutrition?
Good to see your still out there training Tom, your squat is heaps better than mine now, but at what cost?

[Tom]

I've chilled with Steven Low before, that dude's a pussy.
Haha just joshing mate, I've got 15 minutes of Metcon programmed every week =P.

Dan - Nutrition is simply to try eat relatively cleanly, minimise Refined grains and watch fat intake (bye bye PB =[). Going to look in to carb cycling and maybe give that a try... And as to the cost of my increased squat, it was nothing that I wasn't prepared to lose =P. Looking forward to resuming uni so that I'll be able to train with more consistency.

[Tom]

Wednesday 06/01/10

Squats
4x5 @ 80kg(175lbs)

Press
5, 8, 8 @ 40kg(90lbs)

EDT Work
20 KB Swings @ 16kg(35lbs)
3 Chinups

As many sets of the couplet as possible in 5 minutes

4 Sets

Inverted Ring Rows
3x5 @ BW

- Was digging all day at work so lowerback was feeling pretty tender coming in to the gym. Decided to go lighter on the squats but try really punch them up hard and use great form. They felt good, solid.

- YAY! Little to no elbow pain with the press tonight! Kept the weight fairly low and still stuck to higher reps just to ease back in to it. Hopefully by next week I'll be working at full steam. Tried to really focus on a tight mid section tonight as well, flexing my abs hard throughout the sets.

- EDT (Escalating Density Training) will be my cardio of choice at least once a week . Nice and short at 5 minutes but still work up a sweat. I was very surprised I only managed to do 4 "rounds", I tried to work pretty hard throughout the time. The aim is to now next week better this by doing say 5 rounds. By building up repetitions, you do more work and thus work at a higher intensity... Huzzah!

- Ring Rows were just to finish off, was just mucking around. Tried to use strict form.

- I tried a few other exercises tonight to see how I'm feeling, felt tight trying to overhead squat (too tight) and still experienced sharp elbow pain when doing Pushups. My hamstrings are still TOAST from Mondays session, quite tight.

- Lower back actually felt better walking out of the gym. I'm guessing all the strong ab contractions helped to balance out the fatigued lower back?