POW's CrossFit Log
A little history:
I've done some variation of a split routine on and off through undergrad/law school, but have always been a captain upper body, almost always ignoring leg day. The very few times I did squat, I did them in the Smith Machine, and although I don't remember what my form looked like, I'm sure it was awful.
After law school, my first job was an absolute high stress grind, frequently working 12+ hour days on a regular basis. I ate like ****, was very inconsistent with my workouts, and ballooned up to 250 lbs.
About a year and a half ago, with a wedding approaching, I started cleaning up my diet, getting back to the gym, and running. In March 2012, I got down to 225 lbs., stagnated, and decided to start CF. I dropped another 20 lbs since then, have gotten a lot stronger (couldn't front squat 135 lbs last March), and now am hoping to continue to gain strength, albeit at a slower pace.
Stats:
I'm 29, 6'1, currently fluctuating between 200 - 210, guesstimate I'm somewhere between 15-17% bf. Got it tested with that impedance machine at a gym back in August, where a guy entered my stats and stuck an electric thing on my arm. Guy told me I was at 16%, although I was a couple lbs heavier back then and have no idea how accurate that machine is in any event.
1RMs:
HBBS -?? (LBBS is ~250 and only recently switched over to high bar, so I haven't tested yet and don't have any idea although I'd venture to guess it's anywhere between 225 - 240)
DL - 365
Strict Press - 130
Push Press - 165
Front Squat - 205
C&J - 170
Full Snatch - 155
OHS - 175
2013 Goals:
Drop 10-15 lbs of fat
300 lb HBBS
400 lb DL
200 lb C&J
185 lb snatch
Strength goals are going to be challenging as I am stuck with the programming at my gym, which is metcon-centric, with 5x5 type strength work sprinkled in maybe once every 4-5 days or so, and I only have access to open gym on Sundays and oly classes Saturdays. I don't want to switch to a globo-gym because I like having access to bumpers, platforms, and ropes for climbing, so it is what it is. Plus, the people are cool, the workouts are usually pretty fun, and group classes keep me much more motivated than if I were lifting on my own.
2/16: Oly work
High Bar Back Squat:
45x5
135x5
165x5
185x5
185x5
185x5
190x5
Hang Squat Snatch (from the thigh):
75x3
75x3
95x3
115x3
120x3
120x3
120x3
Snatch Grip DL: (these were weird, but were helpful in thinking about proper body positioning for the 1st and 2nd pull)
135x3
135x3
135x3
150x3
150x3
OHS: (was going to do these from the rack, but nobody else was using the rack, so I said screw it and just snatched the first rep each set)
125x3
125x3
135x3
135x3 (failed 3rd rep - bar was too far forward on the way up and I had to dump it)
135x3
7/2/24
Y raises: 25x11, 10, 9+1
Behind the back raises: 22.5x5, 11, 11
Incline (30°) DB bench: 35x8, 50x12, 12, 10
Pec deck: 185x10, 6 + 160x2, 160x6+2, 7+2
Dip machine: 165x8, 145x12, 10
Straight bar push down: 65x20, 18+5, 15+5, 16+4
Tricep DB overhead extension: 3x8x55
Standing calf raises on squat machine: +90x16, 16, 13, 12,
Today is normally legs but I have this weird strain in my right leg that I wanted to give an extra day to rest. I've also been meaning to try push legs pull as opposed to push pull legs. I recall reading somewhere that there's some advantage to that order? Idk, I'll ll give it a shot. I can always switch back if I don't like it.
7/3/24
Prone leg curls: 70x5, 85x17, 12, 10, 10
Adductors: 85x20, 120x15, 13, 10
Hack squat: 3x10x185
BSS: 110x6, 2x10x150
Leg extensions: 115x10, 12, 12
Basketball shoot around: 25 minutes (131 average HR)
Leg extensions were light because quads were cooked by that point.
7/5/24
Close grip v-handle lat pulldown: 165x10, 6+3, 5+3
Seated plate loaded row: 240x11, 10, 190x13, 11, 11
Incline DB curls: 30x6, 8, 6, 20x10
Chest supported t-bar row: 100x12, 10, 8+3
Lat prayers: 110x10, 8, 8
Bayesian curls: 50x12, 10, 8
Elliptical 15 minutes (118 average HR)
I think pull/push/legs/off is best.
Chest and shoulders feel more stable after a pull day, and having them in between back and legs gives your posterior chain better rest. On top of that, you get a day off after the hardest day, to recover optimaly.
I think pull/push/legs/off is best.
Chest and shoulders feel more stable after a pull day, and having them in between back and legs gives your posterior chain better rest. On top of that, you get a day off after the hardest day, to recover optimaly.
Interesting take. I've never had an issue with chest/shoulder stability, so I don't see that being a relevant consideration, for me at least. I'm going to stick with push legs pull, which I suppose is effectively the same as pull push legs, for now and see how that goes.
This ultimately has to be a pretty small rock in the muscle building foundation. It's hard for me to imagine this will have a significant impact on overall progress.
Are you doing bent over BB/DB rows, or deadlifts on pull days? If not, its much less of an issue.
No deadlifts. I do DB rows occasionally, but most rows are seated plate loaded and t bar rows with chest support.
7/6/24
Behind the back raises: 25x10, 11, 12
Y raises: 25x8, 20x10, 10
Cambered bar bench: 3x10x145
Pec deck: 190x7, 5 + 150x2, 150x8
Dip machine: 130x15, 15, 12+3
Reverse cable flies: 15x20, 20x13, 13
Straight bar push down: 70x26, 20, 14, 12
Calf raises on squat machine: +90x15, 13, 12, 12
7/8/24
Prone leg curls: 90x11, 12, 10, 10
Adductors: 75x20, 115x16, 15, 12
Smith machine squat: 4x10x185
BSS: 155x6, 7
Leg extensions: 4x8x180
Elliptical : 21 minutes (127 average HR)
7/9/24
Seated plate loaded row: 140x6, 240x12, 11, 200x12, 12, 11
Incline DB curls: 3x8x30, 2x11x20
Close grip v handle lat pulldown: 140x12, 9, 8, 95x15
Chest supported t-bar row: 100x9, 8, 2x13x70
Lat prayers: 122.5x8, 5 + 90x3
Bayesian curls: 52.5x10, 9, 6 + 42.5x3
Bball shooting around: 20 minutes (130 average HR)
7/10/24
Behind the back raises: 25x13, 12, 8 + 20x3
Y raises: 20x10, 14, 12
Incline DB bench: 35x10, 50x13, 10, 10
Cable flies: 40s x 15, 15, 12, 12
Reverse flies: 2x15x20s
Katana extensions: 35x12, 12, 9
Straight bar push down: 75x16, 14, 13
Calf raises on squat machine: 100x16, 12, 12, 12
Incline treadmill: 12 minutes
7/12/24
Prone leg curls: 4x12x95
Adductors: 70x30, 115x18, 18, 15
Smith machine squat: 4x10x195
BSS: 2x8x160
Leg extensions: 3x10x185
Ab wheel: 15, 12, 8
Elliptical: 25 minutes (136 average HR)
7/13/24
Seated plate loaded row: 240x13, 10, 190x10, 12
Lat pulldown: 180x7 + 1 partial, 150x11, 9
Bayesian curls: 52.5x11, 10, 8
Straight bar lat prayers: 122.5x10, 8, 8
Incline DB curls: 25x12, 8, 8
Calf raises on squat machine: +90x17, 15, 12, 12
Elliptical: 15 minutes (132 average HR)
Upper back was sore, although I'm not sure from what. My last pull workout was 4 days ago, and DOMS doesn't last that long for me if I get DOMS at all. Perhaps it was the reverse flies. Anyway, dialed volume back a touch to 10 total working sets on back.
Saw a friend who I haven't seen in about 7 months. He immediately mentioned that it looked like I've been lifting.
Also got blood work done last month. 733 total test, 73 free, and 160 bioavailable. These all seem like decent middle of the road numbers for age? And they're all a little higher from my numbers about 6 months ago.
7/15/24
Cable lateral raises: 25x12, 12, 9+4
Behind the back raises: 25x10, 8, 20x10
Incline DB bench: 30x6, 55x12, 8, 2x10x40
Pec deck: 120x6, 12, 10+2, 12
Katana extensions: 35x14, 10, 10
Straight bar push down: 75x13+4, 14, 11, 11
Shoot around: 20 minutes (128 average HR)
Slept badly and generally felt sluggish. Everything felt pretty heavy today.
7/16/24
Prone leg curls: 100x12, 12, 9, 9
Adductors: 70x20, 100x20, 20, 15
Smith machine squat: 135x6, 2x7x205, 2x8x155
Back extensions: 12, 3x12x+25
Leg extensions: 4x10x190
Elliptical 21 minutes (126 average HR)
Sleep was very poor again, so didn't really push anything too hard and skipped Bulgarian split squats.
7/17/24
Lat pulldown: 165x10, 7 + 135x4, 135x8, 9
Seated plate loaded row: 230x10, 10, 8+2, 8+2, 140x18
Incline DB curls: 30x9, 6, 2x10x20
Chest supported t-bar row: 90x12, 9, 9
Straight bar lat prayers: 125x8, 8, 4 + 80x4
Bayesian curls: 42.5x15, 12, 10
Ab wheel: 12, 12, 6
Elliptical 22 minutes (135 average HR)
7/18/24
Cable lateral raises: 20x5, 27.5x12, 11, 10, 10
Y raises: 25x7, 2x9x22.5
Incline DB bench: 35x8, 45x15, 13, 11
Pec deck: 190x10, 5 + 130x2, 2x10x130
Katana extensions: 35x15, 11, 9
Straight bar push downs: 77.5x15, 13+5, 10+4, 10
Calf raises on squat machine: 90x12, 100x12, 12, 11, 11
Shoot around: 17 minutes (128 average HR)
7/19/24
Prone leg curls: 100x13, 13, 10, 7+2
Adductors: 85x20, 3x20x100
Hack squat: 135x6, 155x10, 2x10x175
BSS: 170x5, 7, 7
Ab wheel: 13, 10, 8
Elliptical 15 minutes (129 average HR)
7/20/24
Chest supported t-bar row: 90x16, 12, 10, 10, 10
Incline DB curls: 30x7, 8, 7, 6
Seated plate loaded row: 250x10, 6+2, 180x13
Straight bar lat prayers: 2x8x130, 2x8x100
Bayesian curls: 45x15, 10, 10, 8
Elliptical 20 minutes (132 average HR)
7/21/24
Behind the back raises: 22.5x16, 12, 12, 10
Y raises: 22.5x10, 10, 10, 7
Incline DB bench: 55x12, 12, 6, 40x13, 12
Pec deck: 195x10, 170x7+1, 7, 130x6
Assisted dips: -46 x 15, 12, 12
Straight bar push down: 80x15, 15, 12, 12, 12
Incline treadmill: 20 minutes @ 10% / 2.8 mph
7/22/24
Prone leg curls: 70x10, 105x12, 9+1, 8, 7 + 80x3
Adductors: 85x30, 120x15, 12, 12, 12
Leg press: 3 pps x 20, 20, 15+5, 15+5
Calf raises on squat machine: 100x14, 12, 13, 12
Leg extensions: 190x11, 10, 8+2, 7
Elliptical 20 minutes (125 average HR)
7/23/24
Lat pulldown: 165x12, 10, 8, 120x12
Seated plate loaded row: 250x11, 9, 7, 180x12, 11
Preacher curl: (ez bar) 40x12, (DB) 2x10x25
DB rows: 2x12x80, 55x16
Incline DB curls: 25x10, 8, 6
An wheel: 12, 8, 6
Elliptical 20 minutes (132 HR)
First time doing preacher curls in as long as I can remember. The resistance profile was weird with zero tension at the top and tons at the bottom. I liked using DBs more even though doing an ez bar would just be more time efficient. I could've done more reps but I like to ease into new movements.
7/24/24
Cable lateral raises: 30x12, 11, 10, 6
Behind the back raises: 22.5x11, 12, 12, 8
Incline DB bench: 55x13, 11, 7, 2x10x40
Dip machine: 135x16, 18, 13
Straight bar push down: 80x18, 16, 16, 12, 13
Cable flies: 50x15, 12, 10, 8
Calf raises on squat machine: 90x17, 12, 12, 12, 11
7/26/24
Prone leg curls: 105x13, 10, 8, 8
Adductors: 90x20, 105x15, 120x15, 10
BSS: 180x5, 6, 6, 6
Leg press: 3 pps: 2x20
Leg extensions: 195x10, 10, 6
Elliptical 30 minutes (122 HR)
