POW's CrossFit Log

10/2/24

Cable lateral raises: 35x12, 8, 6, 30x8
Behind the back raises: 30x6, 25x8, 8, 8
Cable flies: 82.5x13, 8, 6
Incline DB bench (45°): 50x10, 8, 6, 40x8
Straight bar pushdown: 125x11, 10, 7+2+1, 6+2+2, 6+2+2
Dip machine: 150x12, 10, 8
Unilateral calf raises on leg press machine: 135x20, 18, 18, 18

10/5/24

Chest supported t-bar row: 90x6, 115x12, 12, 8, 9, 8
Bayesian curls: 50x12, 10, 8, 9
Lat prayers: 130x12, 10, 7, 8
Lat pulldown: 150x8, 8, 7, 6
Preacher curls: 70x6, 60x8, 6, 7

10/6/24

Prone leg curls: 120x12, 7+1+1, 3x10x95
Adductors: 145x13, 13, 12, 10
Hack squat: 3x10x205
Seated leg curls: 150x10, 8, 8
Leg extensions: 165x15, 9, 11, 8
Ab wheel: 15, 8, 5

Elliptical: 21 minutes

Pretty good.

10/7/24

Cable lateral raise: 40x12, 8, 30x10, 9, 9
Cable flies: 80x13, 10, 7, 6
Reverse pec deck: 90x12, 10, 9, 7
Dip machine: 150x18, 13, 10+2, 10
Straight bar pushdown: 130x8, 5, 115x8, 8, 8
Unilateral calf raises on leg press machine: 140x15, 17, 15, 15

Elliptical: 15 minutes

Pretty sure 40x12 on cable lateral raises is a PR. Was going to do DB bench but benches were occupied all morning, so I was fine skipping. Still got good stimulus from high cable flies, and to a lesser extent, machine dips.

10/8/24

Cross body unilateral lat pull down: 165x12, 9, 8, 8, 150x9
EZ bar preacher curls: 70x11, 7, 7, 5, 50x12
Chest supported t-bar row: 115x11, 8, 8, 7
Lat prayers: 125x10, 8, 6
DB curls: 30x12

Good. In and out in 50ish minutes.

10/9/24

Seated leg curls: 3x10x135
Adductors: 250x18, 18, 12
Hack squat: 2x12x205
Back extensions: +25 x 3x10
Leg extensions: 170x10, 10, 10+2, 8

Found a nice gym while traveling but the leg curl and leg extension machines were not great, especially the leg extension machine. Was good enough though.

10/10/24

Cable lateral raises: 20(?)x9, 9, 6, 15x10, 10
Cable flies: 35x14, 10, 8, 6, 7
Rope push down: 40x14, 12, 8, 8, 9, 8

Short but effective. Weights are different than usual because I'm traveling.

10/11/24

Lat pulldown: ? x 14, 10, 10, 11, 10
Incline DB curls: 30x8, 8, 8, 6, 6
Chest supported row machine: 130x10, 13, 11, 11, 12
Cable row: 2x10x140
EZ bar curls: 2x9x60
Hanging leg raises: 15, 10, 10

Numbers are all wonky (except DBs) but all sets were pretty close to failure which is all that matters.

10/13/24

Prone leg curls: 125x12, 8, 5+2, 100x10, 9
Adductors: 145x13, 10, 10
Hack squat: 2x12x215
Seated leg curls: 160x12, 8, 8
Leg extensions: 170x13, 10, 10, 10

Incline treadmill: 22 minutes @ 9% / 3 mph (138 HR)

Challenging session, especially since the AC in my gym is broken.

I was contemplating doing Bulgarian split squats, but I think I'll save those for next time I hit legs, which will be Wednesday or Thursday.

10/14/24

Behind the back raises: 30x16, 16, 14, 11, 11
Cable flies: 80x14, 7, 7, 7
Incline DB bench (45°): 50x9, 9, 7, 6
Y raises: 2x6x30
Katana extensions: 35x12, 13, 10
Straight bar push down: 140x6, 130x7, 3x8x120
Standing calf raise on squat machine: +50 x 26, 20, 20, 16

Shooting around: 18 minutes

10/15/24

Seated plate loaded row: 230x15, 11, 10, 9
EZ bar preacher curls: 70x10, 10, 8, 8, 5, 50x12
Lat prayers: 130x13, 11, 9, 8
Unilateral pull down: 150x8, 9, 9, 9
Bayesian curls: 60x6, 7, 6
Ab wheel: 12, 9, 6

Elliptical 20 minutes

10/16/24

Prone leg curls: 100x15, 12, 12, 8
Adductors: 100x20, 16, 2x12x145
Bulgarian split squats w/ DB: 50x12, 70x15, 10, 11
Leg extensions: 175x12, 8+1, 8

10/18/24

Cable lateral raises: 42.5x7, 40x5, 30x8, 8, 6
Cable flies: 85x13, 10, 8, 7
Incline DB bench (45°): 50x10, 9, 6, 6
Dip machine: 155x12, 9, 9, 11, 10
Katana extensions: 40x8, 30x11, 11, 11
Calf raises on leg press machine: 140x14, 18, 15, 15

Shooting around: 18 minutes (121 HR)

Everything felt pretty good although lateral raises felt pretty heavy today. All cable lateral raises though included lengthened partials, which I continue to enjoy.

10/19/24

Lat pulldown: 170x12, 8, 8, 150x10
EZ bar preacher curl: 70x12, 9, 9, 6, 6
Chest supported t-bar row: 115x12, 10, 10, 10
Lat prayers: 125x12, 9, 8, 7
Bayesian curls: 50x14, 12

10/21/24

Prone leg curls: 105x14, 9, 12, 10, 9
Adductors: 145x15, 13, 12
Hack squat: 3x8x225
Seated leg curls: 165x8, 8, 6
Leg extensions: 175x15, 12, 10, 10
Ab wheel: 15, 10, 8

Elliptical: 25 minutes

10/22/24

Y raises: 20x13, 25x12, 10, 8, 12
Behind the back raises: 25x12, 12, 9, 8
Cable flies: 70x12, 12, 12, 10, 10
Straight bar pushdown: 100x15, 12, 8, 8, 9

Got flu shot yesterday afternoon. Feeling super achy and arm hurts. None of this is conducive to lifting, so I dialed everything back today and just got some moderate to light work in.

10/23/24

Chest supported t-bar row: 115x13, 11, 10, 8, 8
Bayesian curls: 50x6, 60x10, 8, 8, 6
Lat prayers: 140x10, 9, 6, 100x13
EZ bar preacher curls: 70x13, 7, 5, 50x12
Weight assisted pull up: -39x7, 7, unassisted x 4
Standing calf raises: +70x20, 16, 16, 16

Treadmill: 16 minutes @ 10% / 3 mph

Was excited that I managed 13 reps @ 70 on preacher curls, but then reps fell off a cliff.

10/25/24

Prone leg curls: 105x16, 12, 12, 8+2
Adductors: 4x15x115
BSS w/ DB: 80x13, 12, 12
Leg extensions: 175x10, 10, 10, 8+2

Elliptical: 30 minutes (127 HR)

10/26/24

Cable lateral raise: 30x15, 12, 8, 8
Incline DB bench (45°): 50x10, 8, 7
Reverse flies: 3x10x20
Cable flies*: 130x16, 13, 13, 10
Straight bar pushdown: 200*x20, 110x10, 8, 8, 8
Unilateral DB overhead extension: 20x9, 10, 10, 8

*Used a different weight stack with wonky numbers.

10/27/24

Lat pulldown: 180x10, 8, 6, 150x9
EZ bar preacher curl: 70x12, 9, 8, 7, 7
Chest supported t-bar row: 125x11, 9, 8, 90x12, 10
DB curls: 25x12, 9
DB pullovers: 2x10x50

Full court basketball: ~2 hours

Got some ~45 minutes of lifting in before my usual pickup bball game. Was fine.

Lat prayers are superior to pull overs imo. Just feel better to me, especially on my shoulders.

10/29/24

Face pulls: 50x15, 18, 18
Y raises: 30x8, 8, 7, 6, 20x12
Behind the back raises: 3x12x20
Cable flies: 90x12, 10, 8, 7, 70x10
Dip machine: 155x12, 12, 12, 8
Straight bar push down: 125x10, 10, 6, 80x17
Unilateral overhead cable extension: 40x5, 30x11, 11, 11

Left tricep is significantly weaker than right tricep. I could easily do 2-3 more reps with right than left. Perhaps I need to incorporate more unilateral work into my program to try and even things out.

10/30/24

Chest supported t-bar row: 115x12, 11, 11, 10, 8
EZ bar preacher curl: 70x8, 8, 8, 7, 5
Dual handle lat pulldown: 180x7, 165x7, 7, 7
Lat prayers: 130x9, 7, 7, 6
Bayesian curls: 60x10, 7, 6
Ab wheel: 10, 10, 10, 5

Shoot around: 20 minutes

Also did 45 minute incline treadmill last night.

Skipped legs yesterday. Strongly considering going to 1x/week for legs but haven't decided yet.

11/01/24

Prone leg curls: 105x13, 13, 10, 11, 10
Adductors: 70x25, 100x20, 15, 15
Leg extensions: 180x12, 12, 12, 12, 10
Seated leg curls: 150x10, 8, 7
Calf raise on leg press machine: 120x20, 125x20, 20, 16, 16

Elliptical: 30 minutes

Have some minor nagging pain in front right hip area. I tried hack squat with just the sled today and it didn't feel great. Gun to head, I can fight through the pain, and years ago I probably would have, but that seems dumb. I've got other ways to work quads. It's amazing how much easier leg day is without squats.

In other news, seated calf raises might be not be great. I dumped them a while ago and this feels validating (even if it's just one study):

https://youtu.be/zMAvzOFjkNE?si=ScUHaNvRmHStdgFE

YouTube

The Seated Calf Raise Officially Sucks

11/02/24

Cable lateral raises: 32.5x12, 12, 7, 8, 8
Behind the back raises: 3x11x25
Cable flies: 90x13, 10, 9, 6
Incline DB bench (30°): 50x12, 10, 8
Dip machine: 160x12, 12, 9
Straight bar pushdown: 125x13, 9, 8, 8, 8
Ab wheel: 9, 9, 7

Incline Treadmill 15 minutes

11/04/24

Lat pulldown: 180x11, 8, 3x8x150
EZ bar preacher curl: 70x9, 9, 9, 6, 6
Chest supported t-bar row: 115x12, 8, 8, 8, 8
Lat prayers: 130x9, 8, 8, 80x10
Bayesian curls: 40x20, 50x12, 10, 8

Incline treadmill: 30 minutes @ 9% / 3 mph

Dealing with some discomfort in right shoulder. Feels like a muscle strain and not a joint issue, so that's good I suppose?