Page 18 of 20 FirstFirst ... 81314151617181920 LastLast
Results 681 to 720 of 764
Like Tree246Likes

Thread: Less is More Log

  1. #681
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Done with my Italy trip but I am now in Romania for a wedding I have to attend. Found an amazing CrossFit box here that I am training at. I am starting to feel, physically, so great I am not sure I ever felt this good.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Banded Hamstring Distraction – 1:00 each side
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    Tempo Row – 3 Rounds of :50s light, :10s “fast”
    Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
    3 Walkouts
    6 Alternating Spiderman + Reach
    9 Dowel Overhead Squats

    Followed by:
    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Snatch Grip Presses
    5 Snatch Grip Stiff-Legged Deadlifts
    5 Overhead Squats

    POWER SNATCH
    5 Sets of 2 Pausing Power Snatches
    The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

    Set #1 – 40kg
    Set #2 – 48kg
    Set #3 – 52kg
    Set #4 – 52kg
    Set #5 – 52kg

    PAUSING JERK DRIVE
    6 Sets of 2 Pausing Jerk Drives

    Set #1 – 2 Reps @ 47kg
    Set #2 – 2 Reps @ 51kg
    Set #3 – 2 Reps @ 56kg
    Set #4 – 2 Reps @ 60kg
    Set #5 – 2 Reps @ 65kg
    Set #6 – 2 Reps @ 70kg

    SPLIT JERK
    5 Sets of the Complex:
    2 Pausing Split Jerks + 1 Split Jerk (No Pause)

    Set #1 – 56kg
    Set #2 – 60kg
    Set #3 – 65kg
    Set #4 – 65kg
    Set #5 – 65kg

    PULL OVER
    For Time:
    21 Barbell-Facing Burpees
    21 Power Cleans - 61kg
    21 Barbell-Facing Burpees

  2. #682
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Monday training in the Romanian CrossFit box. Meeting up with an Olympic Weightlifting trainer on Wednesday. His CV is, to put it mildly, impressive. Going to try and learn as much as possible. Had a great day training myself. All lifts worked really well for some reason, it all just came together with the exception of Back Squats. Felt a bit of a strain in my right glute so did not push beyond 130kg. I really want to get 170kg 1RM this year but not sure it will be possible.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:30 Slow Bike or Row
    1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

    :45s second Samson Stretch each side

    Followed by…
    Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    SNATCH
    3 Sets of 1 @ 85%
    2 Sets of 1 @ 85-90%

    Warm-Up Sets
    Set #1 – Power Snatch + OHS + Squat Snatch @ 40kg
    Set #2 – Power Snatch + OHS + Squat Snatch @ 44kg
    Set #3 – Power Snatch + OHS + Squat Snatch @ 48kg
    Set #4 – 3 Squat Snatches @ 56kg
    Set #5 – 2 Squat Snatches @ 60kg
    Set #6 – 1 Squat Snatch @ 64kg

    Working Sets
    3 Sets of 1 @ 68kg
    2 Sets of 1 @ 72kg

    SQUAT CLEAN
    3 Sets of 1 @ 85%
    2 Sets of 1 @ 85-90%

    Warm-Up Sets
    Set #1 – 2 Power Cleans + 2 Front Squat @ 47kg
    Set #2 – 2 Power Cleans + 2 Front Squats @ 51kg
    Set #3 – 2 Power Cleans + 2 Front Squats @ 56kg
    Set #4 – 2 Squat Cleans @ 65kg
    Set #5 – 2 Squat Cleans @ 70kg
    Set #6 – 2 Squat Cleans @ 74kg

    Working Sets
    3 Sets of 1 Squat Clean @ 79kg
    2 Sets of 1 Squat Clean @ 88kg

    BACK SQUAT WAVES
    3 – 1 – 3 – 1 – 3 – 1

    3 Back Squats @ 131kg
    1 Back Squat @ 139kg
    3 Back Squats @ 131kg
    1 Back Squat @ 142kg
    3 Back Squats @ 131kg
    1 Back Squat @ 146kg

    BODY ARMOR
    5 “Giant Sets”:
    5 Strict Pull-Ups
    3 Wall Walks
    10 Strict Ring Dips

  3. #683
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    It's fair to say that yesterday's training was a bit insane. First I had my training and then a 90-minute Barbell Class with the Olympic Coach. This guy helped me more in 90-minutes with technique and such than what I have learned in the last year alone. Crazy! I just walked away, somewhat frustrated, knowing that I do not have access to this kind of coach where I am living, and I know what difference it would make.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position (Video)
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:00 Light Row
    5 Strict Pull-Ups
    10 Banded Good Mornings
    15 Abmat Sit-Ups

    Followed by…
    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Snatch-Grip Strict Presses
    5 Snatch-Grip Stiff-Legged Deadlifts
    5 Overhead Squats

    POSITIONING PRIMER
    3 Sets, not for score:
    5 Waiter Squats, each side - 32kg KB
    5 Cossack Squats, each side

    OVERHEAD SQUAT + SNATCH BALANCE
    Minutes 0:00 – 7:00
    Build to a Moderate Pause Overhead Squat - Max 70kg
    Minutes 7:00 – 12:00
    Build to a Moderate Pausing Snatch Balance - Max 70kg

    STEP-BACK LUNGE
    3 Sets of 12 (6 each leg)
    Barbell Step-back Lunges

    Set #1 – 12 Repetitions @ 56kg
    Set #2 – 12 Repetitions @ 64kg
    Set #3 – 12 Repetitions @ 72kg

    PUSHED AROUND
    Every 3:00 x 4 Rounds (12:00):
    15/12 Calorie Row
    10 Barbell-Facing Burpees
    Max Push Presses in Time Remaining - 52kg
    REPS: 44 Push Presses

    OLYMPIC BARBELL CLASS
    Muscle Clean x 3 + Strict Push Press x 5 for 10 Rounds at 40kg
    Back Squat 8x4 at 80kg
    Deadlift 7x4 at 70kg
    Behind the Neck Strict Press 7x4 at 40kg

    COMMENT: It's fair to say all my weights got lowered which was a good thing as the Coach was quite crazy about form, as he should be. I mean, I am going to have to reset my Back Squat targets a bit as my form is now "new". Same thing with deadlifts. He was happy about presses and cleans though which is positive. All together, great class.
    MuscleScience likes this.

  4. #684
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    I am back in India after 2-weeks of travel and sickness the two weeks prior to that and it is fair to say conditioning has suffered and so has my waistline :-) Regardless, super pumped about starting this bulk today. The last time I bulked I somewhat failed. I was not able to get enough calories in in combination with my, fairly heavy, workout schedule. This is my last chance to bulk before I have to cut in January so keeping it short, 6-8 weeks depending on sides. Nothing crazy in terms of cycle, 500mg of TEST-P/wk (On top of 200mg TEST-E I cruise on) and 500mg of NPP/wk. Since I did not eat enough during my last bulk I am taking no chances this time and will do whatever it takes to gain muscle, regardless of fat, which I doubt will be a huge problem considering my last attempt.

    My workout has been modified a bit as I need to increase my conditioning to be ready for the competition in March which also falls at the same time I am having a photoshoot. The shoot is an ad for a diet method, shall we call it. Pays well but they refuse to use Photoshop as it must be real and I am doing the before pictures in January. Convenient aye :-)

    New workout plan:
    Monday, Tuesday, Wednesday, Friday, Saturday - CrossFit
    Tuesday, Thursday, Sunday - Olympic Weightlifting Technical Drills
    Thursday, Sunday - Aerobic Capacity

    The only change here is the technical drills so it should not be too harsh on the body to get used to.

  5. #685
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    First day back and man have the conditioning suffered but good news is strenght is pretty much the same.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:00 Light Row
    5 Strict Pull-Ups
    10 Banded Good Mornings (Video)
    15 Abmat Sit-Ups

    Followed by…
    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Snatch-Grip Strict Presses
    5 Snatch-Grip Stiff-Legged Deadlifts
    5 Overhead Squats

    POSITIONING PRIMER
    3 Sets, not for score:
    5 Waiter Squats, each side - 32kg KB
    5 Cossack Squats, each side

    OVERHEAD SQUAT + SN BALANCE
    Minutes 0:00 – 7:00
    Build to a Moderate Pause Overhead Squat - 70kg

    Minutes 7:00 – 12:00
    Build to a Moderate Pausing Snatch Balance - 70kg
    NOTE: Should have started heavier as I only reached 70kg on both due to time.

    DUMB DOWN
    AMRAP 15:
    12 Dumbbell Step-Back Lunges - 2x 22.5kg DB
    9 Dumbbell Clean and Jerks - 2x 22.5kg DB
    6 Bar Muscle-Ups
    SCORE: 2 Rounds + 14 Reps

    RECOVERY (MIDLINE + SHOULDERS)
    12:00 Recovery Row
    *Every 3:00 (on the 3/6/9/12), complete 12 Hip Extensions

    CFNE Bulletproof Shoulders
    hollowedzeus likes this.

  6. #686
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Crazy heavy rain all day as we are in the middle of the monsoon, should last another month or so but I skipped my running test. Went to my old gym and ran 5/3/1 on Deadlifts and then, as I pretty much always do, did some bicep and triceps. I will run Deadlifts and Chest in the old gym as that is something I do not get enough of in CrossFit. Had a problem, already, eating enough. Because I ate like a maniac yesterday today I am simply not very hungry. Having a few PB&J sandwiches to make up for some of the lost calories.

  7. #687
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    My body is feeling good right now. Feels like it can take a lot and I am getting stronger. Not sure that this past month where I was not able to train as hard was necessarily a bad thing. I would have preferred not to have surgery but it forced me to rest, and now I am feeling stronger than ever. Sincerely hoping this cycle in combination with eating enough and a well-planned workout schedule will help me push through some plateaus I have. We will find out come January.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Banded Hamstring Distraction – 1:00 each side
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    Tempo Row – 3 Rounds of :50s light, :10s “fast”
    Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
    3 Walkouts
    6 Alternating Spiderman + Reach
    3 Strict Pull-Ups
    6 Pushups

    Followed by:
    Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    SPLIT JERK PRIMER
    3 Sets of 3 Tall Jerk - 40kg
    3 Sets of 3 Jerk Balance - 70kg
    3 Sets of 3 Pausing Jerk Drives - 85kg

    SPLIT JERK
    7 Sets of the Complex:
    1 Pausing Split Jerk (Pause in first dip and after completing overhead for 2 sconds each) + 1 Split Jerk (No Pause)
    Set #1 - 60kg
    Set #2 - 65kg
    Set #3 - 70kg
    Set #4 - 75kg
    Set #5 - 80kg
    Set #6 - 85kg
    Set #7 - 85kg

    FRIEND ZONE
    AMRAP 20:
    9/6 Calorie Assault Bike
    12/9 Calorie Row
    9 Toes to Bar
    Rest 2:00 between rounds.
    SCORE: 6 Rounds

  8. #688
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Pretty decent workout today. Running felt Ok but I am already a few pounds heavier and I felt the difference right away. Tomorrow it's running, chest and arms day.

    MOBILITY
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Medball Thoracic Opener – 2 Sets of 1:00
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    1 Round:
    200 Meter Light Jog
    200 Meter Light Row or 10 Calorie Bike
    5 Spiderman and Reach, each leg (Video)

    Into… 1 Round:
    200 Meter Light Jog
    200 Meter Light Row or 10 Calorie Bike
    5 Warrior Squats (both arms reaching = 1 rep) (Video)

    Into… 1 Round:
    200 Meter Light Jog
    200 Meter Light Row 200 Meter Light Row or 10 Calorie Bike
    5 Slow, Diligent Wall Squats

    Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    Steadily build to your power clean weight for the workout, followed by…

    1 Round:
    Run 200 Meters
    1 Round of “The Chief”
    (3 Power Cleans / 6 Pushups / 9 Air Squats)

    WARPATH
    For Time:
    800 Meter Run, 6 Rounds of “The Chief”
    400 Meter Run, 4 Rounds of “The Chief”
    200 Meter Run, 2 Rounds of “The Chief”

    1 Round of “The Chief”:
    3 Power Cleans @ 61kg, 6 Pushups, 9 Air Squats
    TIME: 17.14

    BODY ARMOR
    Accumulate 2:30 in an L-Sit
    *Every break, complete 10 AbMat Sit-Ups

  9. #689
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Sunday here in Bengaluru and I went in for Chest and Arms. Felt crazy pumped afterward so I took this picture. I am eating like insane at this time. Got a 400m and 1mile run test left to do today.

    Last edited by tarmyg; 10-07-2017 at 11:38 PM.

  10. #690
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Decent day! I was not able to Snatch the same amount as 2-weeks ago but overall my technique is getting better so the lower weights feel easier. Back Squat weight has gone down, I can just feel it.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:30 Slow Bike or Row
    1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

    :45s second Samson Stretch each side

    Followed by…
    Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    SNATCH
    Part 1)
    Positioning Primer
    On the Minute x 5:
    1 Pausing Overhead Squat + 2 Snatch Balances
    Using empty barbell

    Part 2)
    Warming Sets
    Set #1 – Power Snatch + OHS + Squat Snatch @ 32kg
    Set #2 – Power Snatch + OHS + Squat Snatch @ 35kg
    Set #3 – Power Snatch + OHS + Squat Snatch @ 38kg
    Set #4 – 3 Squat Snatches @ 44kg
    Set #5 – 2 Squat Snatches @ 47kg
    Set #6 – 1 Squat Snatch @ 50kg

    Part 3)
    Heavy Attempts
    1 Repetition @ 53kg
    1 Repetition @ 55kg
    1 Repetition @ 57kg
    1 Repetition @ 60kg
    1 Repetition @ 65kg
    1 Repetition @ 70kg

    TRUNKS
    Alternating EMOM x 10 (5 Rounds):
    Minute 1 – 15/12 Calorie Row
    Minute 2 – 3 Back Squats
    Round #1 – 3 Squats @ 105kg
    Round #2 – 3 Squats @ 110kg
    Round #3 – 3 Squats @ 115kg
    Round #4 – 3 Squats @ 120kg
    Round #5 – 3 Squats @ 125kg

    SHOULDER RECOVERY
    CFNE Bulletproof Shoulders

  11. #691
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,063
    Glad to see you are doing some work!

    Will be stealing some of these workouts as I ramp it up!
    tarmyg likes this.

  12. #692
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Body feeling a bit stiff today and I have some irritation in my right shoulder after yesterday's Snatch workout. Just making sure the shoulder get some rest as it seems like a minor irritation.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Pectoral Mash – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    :30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg (Video)
    :25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts (Video)
    :30s Double-Unders, 15 Calorie Row, 5 Inchworms (Video)

    2 Rounds of:
    :20s Hollow Rocks
    :20s Superman Rocks

    Barbell Warmup with empty bar
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    ON THE 0:00... POWER CLEAN SKILL
    On the 2:00 x 7 Sets:
    1 Pausing Clean Deadlift
    2 Power Cleans
    Set #1 (On the 0:00) – 45kg
    Set #2 (On the 2:00) – 50kg
    Set #3 (On the 4:00) – 55kg
    Set #4 (On the 6:00) – 60kg
    Set #5 (On the 8:00) – 65kg
    Set #6 (On the 10:00) – 70kg
    Set #7 (On the 12:00) – 70kg

    ON THE 20:00... FLAT TIRE
    On the Minute x 12 (4 Rounds):
    Minute 1 – 10 Deadlifts - 102kg
    Minute 2 – 20 GHD Sit-Ups
    Minute 3 – Max Calorie Assault Bike

    ON THE 40:00... RUN CONDITIONING
    On the 5:00 x 3:
    800 Meter Run

  13. #693
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Got veins starting to pop out in the legs. How fun!
    MuscleScience likes this.

  14. #694
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Damn Rotator Cuff started giving me problems after Snatches on Monday and it needs some rest. I switched Overhead Squats to Backsquats.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION

    Snatch Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Snatch-Grip Strict Presses
    5 Snatch-Grip Stiff-Legged Deadlifts
    5 Overhead Squats

    FREEDOM SAUCE
    Freedom Sauce - Part 1
    With a 3:00 Clock:
    21 Back Squats - 43kg, 21 Lateral Burpees over Rower, Max Calorie Row

    Rest 3:00

    Freedom Sauce - Part 2
    With a 3:00 Clock:
    18 Back Squats - 52kg, 18 Lateral Burpees over Rower, Max Calorie Row

    Rest 3:00

    Freedom Sauce - Part 3
    With a 3:00 Clock:
    15 Back Squats - 61kg, 15 Lateral Burpees over Rower, Max Calorie Row

    Rest 3:00

    Freedom Sauce - Part 4
    With a 3:00 Clock:
    12 Back Squats 70kg, 12 Lateral Burpees over Rower, Max Calorie Row

    SLED PUSH
    800 Meter Sled Push - 45kg load

  15. #695
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Deadlift and Arms on schedule today. Think I have a great progression potential in Deadlifts if I continue this. Time will tell!

  16. #696
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
    Join Date
    Oct 2016
    Location
    UK
    Posts
    3,357
    Looking awesome mate
    tarmyg likes this.

  17. #697
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Quote Originally Posted by hollowedzeus View Post
    Looking awesome mate
    Thank you, appreciate it!
    hollowedzeus likes this.

  18. #698
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Thursday were a fucked up day. We are at the end of the monsoon and my wife calls me up on Thursday late afternoon saying a tree fell on our car. Great. Drove in to help her with that. Because everything got a bit hectic we left my daughters bag at my wife's job. I took the scooter in to pick it up but of course hit the worlds largest pothole and almost wiped out. 2" cut right into the rim. So, two vehicles disabled in one day. I think that is enough. This morning, Saturday, my wife, and daughter headed out to see Grandma and Granpa in Upstate NY.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Banded Hamstring Distraction – 1:00 each side
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    Tempo Row – 3 Rounds of :50s light, :10s “fast”
    Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
    3 Walkouts
    6 Alternating Spiderman + Reach
    3 Strict Pull-Ups
    6 Pushups

    Followed by:
    Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    CLEAN AND JERK PRIMER
    3 Sets:
    3 Tall Jerks + 3 Tall Cleans
    Followed by…
    3 Sets:
    3 Jerk Balance (Video) + 3 High Hang Squat Cleans

    CLEAN AND JERK
    Warming Sets
    OTM x 7 – 1 Clean and Jerk
    Set #1 (On the 0:00) – 1 Rep @ 37kg
    Set #2 (On the 1:00) – 1 Rep @ 41kg
    Set #3 (On the 2:00) – 1 Rep @ 44kg
    Set #4 (On the 3:00) – 1 Rep @ 48kg
    Set #5 (On the 4:00) – 1 Rep @ 52kg
    Set #6 (On the 5:00) – 1 Rep @ 56kg
    Set #7 (On the 6:00) – 1 Rep @ 59kg

    Working Sets
    On the 2:00 x 7 Sets:
    Set #1 (On the 0:00) – 1 Rep @ 62kg
    Set #2 (On the 2:00) – 1 Rep @ 65kg
    Final (5) sets, on the 4:00, 6:00, 8:00, 10:00, and 12:00, build to a heavy single for the day.
    ONE RM: 90kg

    FRONT SQUAT
    Building to a Heavy Front Squat Single for the day.
    Set #1 – 3 Reps @ 75kg
    Set #2 – 2 Reps @ 81kg
    Set #3 – 1 Rep @ 88kg
    Set #4 – 1 Rep @ 94kg
    Set #5 – 1 Rep @ 100kg
    ONE RM: 125kg

  19. #699
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    I forgot to post my favorite picture from that Romanian wedding I went to. These girls showed up at 3am and it's safe to say they knew how to move.

  20. #700
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Sunday here in Bangalore and I just finished Chest and Arms. Two times/week I hit the old gym and focus on 1. Strenght in Chest and Deadlift and 2. Arms but that is for estetics only.

    WORKOUT
    Chest - Warm-up
    Set 1 - 8 x 42.5kg
    Set 2 - 5 x 55kg
    Set 3 - 3 x 65kg

    Working Sets
    Set 1 - 6 x 75kg
    Set 2 - 3 x 87.5kg
    Set 3 - 12 x 97.5

    Burnout Sets
    5x10 at 55kg

    Arms
    Triceps and Biceps

  21. #701
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Still feeling the Rotator Cuff pain so there was no way to do Snatches today and had to switch that for Cleans.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:30 Slow Bike or Row
    1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

    :45s second Samson Stretch each side

    Followed by…
    Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    POWER CLEAN
    Part 1 - Positioning Primer
    On the Minute x 6
    2 Hang Clean High Pulls + 2 Muscle Cleans

    Part 2 - Power Snatch Complex
    On the Minute x 9 (3 Rounds):
    1 Hang Power Clean + 1 Power Clean

    Set # 1 (On the 0:00) – 1 Complex 54kg
    Set # 2 (On the 1:00) – 1 Complex 59kg
    Set # 3 (On the 2:00) – 1 Complex 63kg
    On the 3:00, we are to reset back to the first weight, at 60%. Repeat this wave for a total of three waves.

    WOD
    For Time:
    30 Power Cleans - 61kg

    RECOVERY BIKE
    15:00 Recovery Bike
    On the 3:00 – 20 GHD Sit-Ups
    On the 6:00 – 20 Hip Extensions
    On the 9:00 – 20 GHD Sit-Ups
    On the 12:00 – 20 Hip Extensions

    SHOULDER RECOVERY
    CFNE Bulletproof Shoulders

  22. #702
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,063
    Jesus man, that’s some work!
    MuscleScience and tarmyg like this.

  23. #703
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Changed my workout around from today so workload will increase slightly. Will not document my warm-ups anymore and stick to the main parts.

    STRICT HANDSTAND PUSHUPS
    2 Rounds:
    50% of Max Unbroken Strict Handstand Push-ups
    40% of Max Unbroken Strict Handstand Push-ups
    30% of Max Unbroken Strict Handstand Push-ups
    *Rest as little as needed between unbroken sets and rest 2:00 between rounds.

    RUN CONDITIONING
    On the Minute x 6
    200 Meter Run

    CONDITIONING
    AMRAP 4:
    27 Calorie Row
    27 Burpees
    27 Chest to Bar Pull-ups

    rest 4 minutes

    AMRAP 4:
    21 Calorie Row
    21 Burpees
    21 Toes to Bar

    rest 4 minutes

    AMRAP 4:
    15 Calorie Row
    15 Burpees
    15 Pull-ups

    MIDLINE
    3 Rounds For Quality:
    21 Calorie Ski Erg
    15 Med-ball GHD Sit-Ups - 10kg
    9 Glute Ham Raises

  24. #704
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Quote Originally Posted by RaginCajun View Post
    Jesus man, that’s some work!
    Thanks RC, really trying to improve here :-)

  25. #705
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,063
    Quote Originally Posted by tarmyg View Post
    Thanks RC, really trying to improve here :-)
    Yeah same here!

    My fat ass just needs to sow my mouth shut! Haha
    tarmyg likes this.

  26. #706
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    The second day on my new workout schedule and it felt good today. The shoulder is good enough for Push Press but ANY attempt at Overhead Squats, and in the bottom part of the Squat, my shoulder cannot take it. It's apparently not enough mobility there and that caused the small injury.

    WORKOUT

    1. Conditioning
    2 Rounds:
    400m Run
    21/15 Calorie Bike
    12 Squat Cleans @ 62kg

    2. Barbell Cycling
    2 Rounds:
    10 Power Cleans @ 80kg
    10 Front Squats @ 80kg
    10 Push Jerks @ 80kg
    Rest 2:00

    3. Double Under Practice
    AMRAP 2:
    Double Unders

  27. #707
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Nutrition update:

    2-weeks into a Test-P and NPP cycle and I am eating like a complete maniac. The simple thought of food at the moment makes me want to vomit so I am eating quite a bit. I am definitely gaining some fat but I really do not care right now as long as I get stronger which I am. I made this mistake before of not eating enough and wasted a cycle. My body REALLY does not want to get heavier, passing 195lb is tremendously difficult but I am determined to do so no matter what.

    Photoshoot update:

    One of the reasons I need to gain fat is because I had too much of a six pack (Ok, not by the standards of this site but for the purpose of what I am doing) and we are taking before shots on January 7. I'll post this when I take them. After that, I need to lose all the fat for the after shots and that should be sometime in March. I am doing an ad for Cryolipolysis as there is only one center in Bangalore doing it and they just got the equipment. No, I am not allowed to get free treatment :-)

    Log update:

    I am going to run a Prep Log in the Competition Section as I really need some help from the pros there this time around. Not leaving anything to chance. That will start January sometime.

    Todays Workout:

    Deadlift
    Warm-up
    5x55kg
    5x67.5kg
    5x80kg

    Main
    14x102.5kg
    8x115kg
    3x127.5

    Burnout
    5x10 @ 67.5kg

    Arms, for that aesthetic touch :-)
    hollowedzeus likes this.

  28. #708
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Did not have time for CrossFit today so hit up the old gym and pretty much DESTROYED my legs with Squats, Presses and what not. Could not really walk out of the gym, at least not without support. Should be fun tomorrow.

  29. #709
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Completely expecting my legs to be dead today but I seem to not be able to GET doms ANYMORE. Must be slightly over exaggerated training with the focus on legs that CrossFit have me on. Doubt the same would be true if it was Chest.

    Very quick conditioning WoD today!

    Conditioning
    AMRAP 30:
    500 Meter Row
    400 Meter Run
    3 Rounds of “Cindy”

    1 Round of “Cindy”
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    Got almost 4-rounds. Fell 25 reps short.

  30. #710
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    CrossFit today and the shoulder felt well enough for some Snatches. I also realized why I hurt it previously. I kept pulling the Snatch with shoulders and simply used an improper technique. Did much better today and it almost did not hurt.

    Ring Muscle-Ups
    Practice

    Conditioning
    For Time:
    15-12-9
    Calorie Row
    Power Snatch - 43kg

    directly into…

    15-12-9
    Calorie Bike
    Clean and Jerks - 43kg

    Squat Snatch
    On the Minute x 12 (3 Rounds):
    Minute 1 – 3 Reps @ 74% - 55kg
    Minute 2 – 2 Reps @ 79% - 60kg
    Minute 3 – 1 Rep @ 84% - 65kg
    Minute 4 – Rest

    Back Squat
    2 Rounds:
    5 Reps @ 80% - 128kg
    3 Reps @ 84% - 135kg
    1 Rep @ 88% - 140kg
    Rest 2:00 between each set of squats
    RaginCajun likes this.

  31. #711
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,063
    Any pics of that chick you trained? Asking for a friend
    tarmyg and hollowedzeus like this.

  32. #712
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Shoulder hurting today again.

    Strict Handstand Push-ups
    2 Rounds:
    7 Unbroken Strict Handstand Push-ups
    5 Unbroken Strict Handstand Push-ups
    3 Unbroken Strict Handstand Push-ups

    *Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

    Conditioning
    For Time:
    400 Meter Run, 30 Wall Balls - 10kg, 30 Box Jumps - 24"
    400 Meter Run, 21 Kettlebell Swings 24kg, 12 Pull-Ups
    400 Meter Run, 21 Kettlebell Swings 24kg, 12 Pull-Ups
    400 Meter Run, 30 Wall Balls - 10kg, 30 Box Jumps - 24"

    Midline
    For Time:
    50 GHD

  33. #713
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Tired today but as soon as I started working out I felt good and pushed hard. Felt amazing!

    Conditioning
    For Time:
    27 Back Squats @ 62kg
    21 Back Squats @ 84kg
    15 Back Squats @ 102kg
    into...
    27 Bench Press @ 62kg
    21 Bench Press @ 70kg
    15 Bench Press @ 84kg
    into...
    27 Deadlifts @ 84kg
    21 Deadlifts @ 102kg
    15 Deadlifts @ 124kg

    Odd Object
    For Time:
    200 Meter Yoke Carry (Bodyweight)
    200 Meter Farmers Carry - 32kg
    200 Meter Sled Push (Bodyweight)

    Row Conditioning
    For Time:
    50-40-30-20-10 Calorie Row
    Rest half time between sets

  34. #714
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
    Join Date
    Oct 2016
    Location
    UK
    Posts
    3,357
    Do you use a perworkout before training?

    On days where i cant be arsed getting into the zonr without stims is near impossible

  35. #715
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Quote Originally Posted by hollowedzeus View Post
    Do you use a perworkout before training?

    On days where i cant be arsed getting into the zonr without stims is near impossible
    Coffee and if I'm really tired like today 200mg of caffeine but that's it.
    hollowedzeus likes this.

  36. #716
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,063
    Quote Originally Posted by tarmyg View Post
    Coffee and if I'm really tired like today 200mg of caffeine but that's it.
    ever thought of trying some pre workout?

  37. #717
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Quote Originally Posted by RaginCajun View Post
    ever thought of trying some pre workout?
    No, not really into that kind of stuff.

  38. #718
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,063
    Quote Originally Posted by tarmyg View Post
    No, not really into that kind of stuff.
    gotcha.

  39. #719
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    I think my logic might fail me here but the reason I do not use Pre-Workouts is that it many times contain untested stuff. If I use AAS many people have used that for years and years and there is good data to show how I should respond. With pre-workout, I get the feeling that anything goes and independent testing shows that it many times contains absolute crap. Not sure this makes any sense but that is my take on it.

    Today's training:

    Deloading on my Deadlifts so it was very light. Did Arms after that and then assisted the client I have at this gym and she is already seeing some progress.

  40. #720
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,892
    Blog Entries
    162
    Training is not going well at the moment or it feels like it is not going well. Shoulder is really bothering me and I am trying to work around it but it's hard when doing CrossFit to really work around things. Regardless, doing the best I can.

    1. Strict Weighted Pull-ups
    12.5kg, 5 Reps
    10kg, 4 Reps
    7.5kg, 4 Reps
    0kg 10 Reps
    0kg, 5 Reps
    0kg, 3 Reps
    *Rest as little as needed between unbroken sets

    2. Conditioning
    Ascending Ladder for 7 Minutes:
    3 Thrusters 43kg, 3 Barbell-Facing Burpees
    6 Thrusters 43kg, 6 Barbell-Facing Burpees
    9 Thrusters 43kg, 9 Barbell-Facing Burpees
    Ended at 15 Thrusters and 2 Burpees

    3. Squat Snatch Complex
    On the 1:30 x 7
    Hang Squat Snatch + Squat Snatch
    40kg, shoulder hurt so stopped after 3 Rounds. Should have changed this to Squat Cleans.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •