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
why no more crossfit and oly
1/9/25
NG lat pulldown: 165x12, 8, 150x10, 8
EZ bar preacher curl: 70x10, 8, 9, 8, 5
Chest supported t-bar row: 100x15, 10, 9, 8
Lat prayers: 130x11, 8, 7, 7, 80x8
Bayesian curls: 52.5x12, 10, 7, 6
Ab wheel: 12, 12, 8
Treadmill: 35 minutes @ 10% / 2.6 mph
Both were very hard on my body and I'm getting old. I ruptured my Achilles a few years back playing basketball and I'm trying to train in a way that minimizes risk of injury.
I'm also enjoying bodybuilding. I've packed on a bunch of muscle and feel a lot less beat up than when I was doing xfit or oly.
1/10/25
Lateral raises (w/ cuff): 32.5x15, 13, 12, 10, 11
Behind the back raises: 22.5x6, 9
Reverse pec deck: 55x20, 16, 16, 13
Pec deck: 60x30, 30, 15
Overhead rope extension: 72.5x18, 13, 9, 10
Face pulls: 72.5x20, 15, 15, 15
Straight bar pushdown: 105x12, 12, 11, 10, 7
Incline treadmill: 11% / 2.6 mph
Good. Lateral raises with the cuff allows me to get more reps than a normal handle. Right shoulder still not 100% so pec deck was very light/high reps.
I've stopped logging HR on cardio because the monitor on my Inspire 3 is incredibly inaccurate.
1/11/25
Lat pulldown: 150x13, 11, 9, 8
EZ bar preacher curl: 70x9, 8, 9, 8
Chest supported t-bar row: 115x12, 9, 8, 90x12
Lat prayers: 135x9, 9, 7, 105x10
Bayesian curls: 52.5x15, 10, 8, 6
1/13/25
Lateral raise (w/ cuff): 32.5x17, 11, 11, 11, 8
Reverse pec deck: 55x20, 18, 18, 16
Pec deck: 60x31, 30, 15
Overhead rope extension: 75x19, 13, 10, 10, 10
Face pulls: 75x20, 20, 15, 16
Straight bar pushdown: 105x12, 9, 9
Incline treadmill: 30 minutes @ 11% / 2.6 mph
1/14/25
Prone leg curls: 5x12x90
Adductors: 3x25x85
Abductors: 85x25, 25, 20
BSS: 150x10, 6, 7
Leg extensions: 175x8+2, 8+2, 8, 8
Ab wheel: 13, 10, 8
Incline treadmill: 35 minutes @ 11% / 2.5 mph
1/15/24
Chest supported t-bar row: 135x11, 8, 7, 100x12
EZ bar preacher curl: 70x10, 8, 6, 7
DB row: 80x13, 13, 8
NG lat pulldown: 135x12, 10, 10
Lat prayers: 140x8, 8, 120x8
Bayesian curls: 55x12, 7, 8, 45x8
Calves: 240x22, 18, 20, 20
Incline treadmill: 30 minutes @ 11% / 2.5 mph
1/16/25
Behind the back raises: 20x15, 12, 12
Y raises: 25x12, 12, 8, 7
Reverse pec deck: 4x16x60
Pec deck: 65x35, 25, 16
Overhead rope extension: 80x18, 11, 10, 7
Straight bar pushdown: 105x10, 10, 8
Shooting around: 30 minutes
Right should starting to feel better but still not 100 percent, so pec deck is going to remain very light and so will behind the back lateral raises because I feel a bit of discomfort with them in the front delt. Everything else is fine.
1/18/25
Lat pulldown: 150x16, 9, 9, 9, 12
EZ bar preacher curl: 70x10, 9, 5, 60x12, 8
Chest supported t-bar row: 115x11, 8, 8, 6, 90x9
Lat prayers: 142.5x8, 8, 6, 122.5x8
Bayesian curls: 55x12, 9, 8
1/20/25
Prone DB lateral raises: 20x14, 11, 10, 7
Reverse pec deck: 60x17, 15+2, 12+5, 12+5
Pec deck: 70x35, 16, 10
Behind the back raises: 20x12, 12, 10
Straight bar pushdown: 110x15, 12, 9, 8, 9, 9
Incline treadmill: 40 minutes @ 11% / 2.6 mph
Cable machine was broken so no cable lateral raises, but it's about time I switched it up. That lift has grown stale. I think I'm going to try and stick with dumbbells for 8 weeks or so.
Quick reflection on the past year as 2024 comes to a close: I've been remarkably consistent with the gym, which is good. I feel like my lifts have generally stagnated, which isn't a big deal because I still have a decent base level of strength for my age and I have a solid amount of LBM.
For the year to come, I want to focus on dialing in the diet. At 6'1 235ish lbs, I definitely look like I even lift, and get told so every now and again. But I'm confident I'd feel better if I shed ~15 pounds
Awesome work!!
You think you'd only look marginally better losing 15 pounds? That seems like a decent amount of weight to lose and I assume it'd make a pretty significant difference.
1/22/25
Prone leg curls: 100x15, 10, 10, 10
Adductors: 70x30, 100x17, 16, 16
Leg press: 270x20, 16, 16
BSS: 2x8x150
Leg extensions: 180x10, 8, 8, 8
Elliptical : 30 minutes
Awesome work!!
You think you'd only look marginally better losing 15 pounds? That seems like a decent amount of weight to lose and I assume it'd make a pretty significant difference.
Thanks Yugo. You're probably right. 15 pounds would make a significant difference. Now to find the willpower to do it...
1/23/25
Chest supported t-bar row: 115x14, 8, 8, 8, 6
EZ bar preacher curl: 60x13, 11, 11, 8
Flexion cable row: 135x14, 10, 8, 8
Lat prayers: 80x17, 13, 12, 12
DB curls: 30x15, 7, 7
Calves: 245x18, 19, 19, 18
Elliptical: 32 minutes
1/24/25
Cable lateral raises: 35x16, 12, 10, 11
Reverse pec deck: :65x18, 18, 15
Pec deck: 75x25, 16+4, 10
Overhead tricep extension: 85x14, 8, 75x10, 8
Straight bar pushdown: 105x8, 10, 8, 9
Incline treadmill: 32 minutes @ 9.5% / 2.6 mph
Since my shoulder is feeling much better than it was, I decided to try incline DB bench but it was very uncomfortable, so I guess I'll just continue to stick with high rep pec deck for now.
Well, yeah, willpower, but also getting a routine in place that doesn't require much will power.
Yeah, but for me willpower and mindfulness is pretty important. Issue for me is sometimes my wife makes unhealthy dinners or we have junk around the house (for the kids) and I kind of instinctively go into auto pilot and eat it instead of sticking to the boring foods that will help me reach my goals.
Quite frustrating because I'm pretty disciplined in every other aspect of my life but for whatever reason, staying focused on diet has always been an issue for me. And I know I have it in me. I shed 50 pounds before my wedding, and have had other stints where I've lost significant weight. Now I just need to drop 15 and have trouble keeping the eye on the prize.
Yeah, feeding the kids is awful - there is too much super palatable food that I end up randomly eating no matter what my willpower is like that day.
I, too, have been able to shed weight in the past - but the last few years it's been elusive, I just can't rely on willpower on an ongoing basis. I still need to somehow find a better evening routine since my breakfast and lunch go pretty well already.
1/27/25
NG lat pulldown: 150x16, 8, 8, 8
EZ bar preacher curl: 60x14, 12, 8, 8
Seated plate loaded row: 180x15, 13, 10, 9
Lat prayers: 85x15, 14, 11, 10
Bayesian curls: 60x8, 8, 8, 6
1/28/25
Cable lateral raise: 2x8x37.5, 30x12, 10
Prone DB lateral raises: 2x8x20
Reverse flies: 20x8
Reverse pec deck: 3x15x70
Pec deck: 80x25, 12, 12, 12
Overhead straight bar tricep extension: 80x14, 13, 9, 9, 8
Straight bar push down: 3x10x100
Calves: 250x15, 20, 18, 18
Elliptical: 35 minutes
Yeah, feeding the kids is awful - there is too much super palatable food that I end up randomly eating no matter what my willpower is like that day.
I, too, have been able to shed weight in the past - but the last few years it's been elusive, I just can't rely on willpower on an ongoing basis. I still need to somehow find a better evening routine since my breakfast and lunch go pretty well already.
This is my experience exactly. And dinner is also my weak spot. If I just locked in on that one meal, I'd be at my goal weight in ~12 weeks.
Same same. I've decided to be mindful of what I'm eating for dinner for 3 days in a row though. Now I just need to carry that forward for ...12 more weeks.
//
1/29/25
Prone leg curls: 4x10x105
Adductors: 70x22, 30, 3x16x100
Hack squat: 3x10x135
BSS: 2x8x155
Leg extensions: 145x12, 10, 10, 10, 8
Took it easy on hack squat since I haven't done the movement in some time. It was still challenging even though weight was light. Bulgarian split squats on the other hand were very challenging on my legs, and my soul, as usual.
1/30/25
Seated plate loaded row: 180x20, 12, 10, 10, 10
Bayesian curls: 60x10, 8, 8, 7, 5
Lat prayers: 100x18, 13, 10, 10
Flexion rows: 3x10x135, 105x10
Elliptical 30 minutes
