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
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):
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?
