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Old 04-06-2011, 01:05 PM   #2476
usfsfire42
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What part of SoCal do you live in Skip?
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Old 04-06-2011, 01:15 PM   #2477
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Quote:
Originally Posted by Tim K.

Even in the Master's division, I'm pathetically weak. Should be a great event with lots of big names moving big weights. Heck, it'll be a honor to compete on the same platform as those guys - regardless of your total.

In my opinion, anyone that competes is a winner.
Great, now you made me feel like a kid in the special Olympics!
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Old 04-06-2011, 01:18 PM   #2478
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Quote:
Originally Posted by psychoskip

Damn. *runs off and cries*

I expect my numbers to be going up steadily since I've started my new diet + creatine.
I'm not crazy about decline, its a short range of motion and there are better exercises. The only people I can forgive are those with shoulder problems. For a better movement use weighted dips. However, 300+ is still pretty good.
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Old 04-06-2011, 01:54 PM   #2479
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Ugh, only got 3 hours sleep last night.

Squats: 45*10, 135*5, 185*5, 235*5, 275*5, 310*7
Box squats: 225*8, 185*8, 185*8
Seated GMs: 45*15, 75*12, 95*12
Ran a mile to break in the new Nike Frees I just got.
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Old 04-06-2011, 03:01 PM   #2480
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Quote:
Originally Posted by TurismoLou View Post
Ugh, only got 3 hours sleep last night.

Squats: 45*10, 135*5, 185*5, 235*5, 275*5, 310*7
Box squats: 225*8, 185*8, 185*8
Seated GMs: 45*15, 75*12, 95*12
Ran a mile to break in the new Nike Frees I just got.
You, sir, are a better man than I - I would've stayed home and slept.
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Old 04-06-2011, 03:08 PM   #2481
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OK those of you that don't do crossfit...see if you can take a stab at this week's open sectional wod for the Crossfit games. It's a quick one and I'm curious how you guys do.

Barbell with 165lb
5 minutes, clean and jerks, as many as possible

Only 3 rules for the movement:
1. Start from the ground
2. Clean the bar to the rack position. You can do it as a squat clean, or you can power clean it, then do a front squat if you wish, but you must get the bar to the rack position on the front of the shoulders and include a squat to or below parallel.
3. From the rack position you lock the bar out over head. You can push press it, you can jerk it, split jerk it, even 'thruster' it right out of the squat. Just get it up and locked out.

5 minutes, as many as you can get in. Each Clean counts as 1 rep and each jerk counts as 1 rep. You cannot move onto the next clean until you successfully complete the jerk. So if on your 5th clean, you try and jerk it up but fail and the bar drops, you must get the bar back to the rack position and get the press/jerk successfully before getting credit for another clean. The score is the total # of reps. So 25 successful clean and jerks, plus one extra clean before time ran out would equal 51.

I think I'm gonna suck at this one, but I'm going to give it a shot this weekend.
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Old 04-06-2011, 03:10 PM   #2482
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Quote:
Originally Posted by TurismoLou View Post
sweet- it's definitely going to be a last minute entry for me- all depends on the wife
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Old 04-06-2011, 03:16 PM   #2483
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Quote:
Originally Posted by Neek View Post
OK those of you that don't do crossfit...see if you can take a stab at this week's open sectional wod for the Crossfit games. It's a quick one and I'm curious how you guys do.

Barbell with 165lb
5 minutes, clean and jerks, as many as possible.
I was already considering doing this one. It's only 5 minutes, so why not. I am not doing any olympic lifting this week, but I'll do the workout next week and post my results. I'm assuming I won't hit anything near what the leaders are posting, but we'll see. Hopefully (maybe) I get to around 20 rounds. Good luck, Neek.

In other news, I made what I think is my PR triple front squat the other day. 152kg (335lb) at 77kg bwt.
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Old 04-06-2011, 03:48 PM   #2484
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I think it has been about 1 1/2 months since I started SS. My progression is def slowed down alot.
Squat-195
Bp-165
DL-185
SOHP-110

BW-144
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Old 04-06-2011, 03:54 PM   #2485
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I started my 3rd wave of 5/3/1 this week.

I am really liking this workout as you don't put as heavy loads on your body but the work still gets done. I started way low on DL and squat as I wanted to give my lower back some time to recover from disc issues.

Plus I am losing weight with the cardio I've been doing. I ran hill sprints for the first time in 15 years. Yeah, they still kick your ass.

EDIT: I thought I would include my MP day to see what people thought, mainly with the accessory exercises.

Standing MP:
bar x10
115 x5
135 x5
145 x12

bent over BB rows:
135 x10
185 x10
225 x10 x2
135 x10

trap bar shrugs (LOVE THESE!):
135 x10
225 x10
315 x10 x2

Dips:
bw x10 x5

lying DB tri press:
80 x10
90 x10

ran a mile, ran hill sprints

Last edited by forced4; 04-06-2011 at 06:05 PM. Reason: added workout
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Old 04-06-2011, 04:25 PM   #2486
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Yesterday was deload squats. I go low on squats. As low as my body can go.
Wave 2 Week 3

Warmups
75, 95, 115 x 5
115x5x10

Barbell reverse lunges, front foot elevated w/ 40lb barbell
5x10

Weighted ab circuit

EDIT: I've never put my height and weight.
5'10" 180lbs
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Old 04-06-2011, 05:59 PM   #2487
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1st DL day since 1/19

sumo
135*5
165*5
205*3
215*5
245*5
275*10 Was supposed to be 280 but the school gym does have 2.5 plates

shrugs/pullup with narrow grip/GHR
135*10/3/10
225*10/3/10 x4

1st time I've done shrugs in probably 2 years
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Old 04-06-2011, 06:15 PM   #2488
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Quote:
Originally Posted by Slvrblt View Post
1st DL day since 1/19

sumo
135*5
165*5
205*3
215*5
245*5
275*10 Was supposed to be 280 but the school gym does have 2.5 plates

shrugs/pullup with narrow grip/GHR
135*10/3/10
225*10/3/10 x4

1st time I've done shrugs in probably 2 years
I love shrugs. Be careful with close grip, rotator cuffs can be a pain.
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Old 04-06-2011, 06:51 PM   #2489
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Quote:
Originally Posted by psychoskip View Post
I love shrugs. Be careful with close grip, rotator cuffs can be a pain.
I usually do a little wider than shoulder width- but the bar at the school prevents that, so it was slightly narrower than shoulder width.

I used to love (hell, still do)shrugs too, I think I stopped because at that point I had started 5/3/1 and there wasn't really anything mentioned there, and I was doing hang cleans too (which I'll definitely cycle in)
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Old 04-06-2011, 06:57 PM   #2490
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First time back in the gym since that weird back "injury." Didn't really go too hard. I've lost 3lbs since I've been out (almost 2 weeks) and lost a lot of the V near my hips.

- Warm up/stretch
- Bench 135 1x5
- Bench 140 3x5
- Squats 135 1x5
- Squats 155 1x5
- Squats 185 2x5
- Deadlift 135 1x5
- Deadlift 185 1x5
- Deadlift 205 2x5
- Pull ups 3x5
- Chin ups 3x5

Feel about 85-90% good in my back right now.
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Old 04-06-2011, 08:18 PM   #2491
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Warmup
Bench: 75x5, 95x5, 110x3, 130x3, 150x3, 165x9, 135x10x4, 135x8
DB Row: 80x10x4, 80x6

BW: 165

I think I finally nailed my bench form. Last week I did 160x8, the times before were 170x5 and 165x7. Today, 165 felt easy. I'm quite sure I could have gotten rep 10 too if I really wanted to grind it out.
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Old 04-06-2011, 08:50 PM   #2492
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Oh, **** it
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This thread is blowing up. I thought people didn't work out on wed.

Quote:
Originally Posted by TurismoLou View Post
Great, now you made me feel like a kid in the special Olympics!


Quote:
Originally Posted by Neek View Post
OK those of you that don't do crossfit...see if you can take a stab at this week's open sectional wod for the Crossfit games. It's a quick one and I'm curious how you guys do.

Barbell with 165lb
5 minutes, clean and jerks, as many as possible

.
YOU CANT MAKE ME! I DON'T WANT TO!


Quote:
Originally Posted by usfsfire42 View Post
I think it has been about 1 1/2 months since I started SS. My progression is def slowed down alot.
Squat-195
Bp-165
DL-185
SOHP-110

BW-144

Those numbers aren't bad at all for 144#s just starting out. Just keep at it, and eat eat eat.
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Old 04-06-2011, 08:57 PM   #2493
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Bench
barx10
95x10
115x8
135x5
155x5
175x5
185x5
175x5
155x5
135x5

Wide chins
bwx8x2
10x5x2
bwx6
bwx5x2
bwx3
ss w/ shoulder band work

Dips
bwx10
25x5x3

DB rows
70x10
80x8
90x5
100x5
110x5
120x5

DB flies
15x10x3
ss w/ curls
15x10x3

Excited about today - for the first time in a over a year, my shoulder didn't hinder me. Bench speed wasn't great, but strength is improving.
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Old 04-06-2011, 09:22 PM   #2494
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Quote:
Originally Posted by skycop View Post

Excited about today - for the first time in a over a year, my shoulder didn't hinder me. Bench speed wasn't great, but strength is improving.
I know that excitement. The moment you start coming back from an injury. ... Good stuff.
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Old 04-06-2011, 10:58 PM   #2495
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I need a recommendation on a garage bar. All around useful, need not be crazy strong as I will do my heavy stuff at the gym.

Right now I'm eyeing rogue fitness B&R.
http://www.roguefitness.com/burgener-ripptoe-bar.php


My plan is just a small garage setup, so I fit in quick workouts when I don't have time for the gym. A few bumpers and some steal, to do oly from the floor. Eventually a simple squat stand.


actually this bar/plate combo at pendlay is a fantastic deal.
http://www.pendlaybarbell.com/peecbupenehd.html

Last edited by lotusdrift; 04-06-2011 at 11:16 PM.
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Old 04-06-2011, 11:25 PM   #2496
TurismoLou
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Quote:
Originally Posted by forced4
I started my 3rd wave of 5/3/1 this week.

I am really liking this workout as you don't put as heavy loads on your body but the work still gets done. I started way low on DL and squat as I wanted to give my lower back some time to recover from disc issues.

Plus I am losing weight with the cardio I've been doing. I ran hill sprints for the first time in 15 years. Yeah, they still kick your ass.

EDIT: I thought I would include my MP day to see what people thought, mainly with the accessory exercises.

Standing MP:
bar x10
115 x5
135 x5
145 x12

bent over BB rows:
135 x10
185 x10
225 x10 x2
135 x10

trap bar shrugs (LOVE THESE!):
135 x10
225 x10
315 x10 x2

Dips:
bw x10 x5

lying DB tri press:
80 x10
90 x10

ran a mile, ran hill sprints
It's about damn time you started posting in here again.
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Old 04-06-2011, 11:35 PM   #2497
TurismoLou
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Quote:
Originally Posted by lotusdrift
I need a recommendation on a garage bar. All around useful, need not be crazy strong as I will do my heavy stuff at the gym.

Right now I'm eyeing rogue fitness B&R.
http://www.roguefitness.com/burgener-ripptoe-bar.php

My plan is just a small garage setup, so I fit in quick workouts when I don't have time for the gym. A few bumpers and some steal, to do oly from the floor. Eventually a simple squat stand.

actually this bar/plate combo at pendlay is a fantastic deal.
http://www.pendlaybarbell.com/peecbupenehd.html
I don't think you can beat the free shipping.
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Old 04-06-2011, 11:44 PM   #2498
saltYmirv
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Just read SS for "the press". It's good info, I was surprised to learn that you should let your wrists fall back behind the forearm. I always tried to keep my wrists straight like for a bench press.
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Old 04-07-2011, 12:36 AM   #2499
usfsfire42
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................

Last edited by usfsfire42; 04-07-2011 at 12:00 PM.
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Old 04-07-2011, 01:34 AM   #2500
saltYmirv
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Cycle 3, Week 2

SOHP

warmups: bar, 55, 65, 85, 95

100x3
105x3
110x4 - I think the SS read helped a lot.
95x5

Dips
bwx12x4
25#x8

Shrugs
185x10x4


pretty quick workout @ 45 minutes
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