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
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?
11/05/24
Prone leg curls: 2x12x90
Adductors: 70x30, 100x25, 20, 20, 20
Leg extensions: 120x20, 20, 20, 15
BSS: 3x8x110
Ab wheel: 12, 10, 8, 7
Hamstrings didn't feel fully recovered so I did two moderately challenging sets and decided to move on. Right hip still has tightness/discomfort. It's not terrible, but not 100% either. So I decided to pre-exhaust with high rep leg extensions and then do lightish split squats.
11/06/24
Y raises: 30x12, 9, 8, 7
Behind the back raises: 30x7, 22.5x15, 13
Cable flies: 70x16, 16, 10
Machine chest press: 100x13, 20, 120x16, 16
Dip machine: 160x12, 13, 13, 13
Straight bar pushdown: 125x9, 9, 7, 8
Calf raises on leg press machine: 125x20, 18, 12, 10, 9, 9, 15, 10
First time doing the cybex machine press. I like it but just need to find the right working weight.
11/07/24
Chest supported t-bar row: 120x12, 10, 9, 9, 7
EZ bar preacher curl: 5x8x70
Lat pulldown: 165x8, 150x10, 8, 8
Lat prayers: 130x10, 9, 7, 7
Bayesian curls: 50x13, 10, 10, 8
Shooting around: 15 minutes
11/09/24
Prone leg curls: 105x15, 12, 8, 8
Adductors: 2x20x70, 100x20, 20, 15
Leg press: 2x15x270
Leg extensions: 125x20, 18, 16, 16, 12
Ab wheel: 15, 8, 8, 8
Right hip flexor still feeling aggravated with leg press so I stayed on the lighter side.
11/10/24
Lateral raises: 35x10, 10, 7, 30x10, 8
Behind the back raises: 30x8, 25x10, 10
Machine chest press: 160x13, 12, 12, 8
Cable flies: 75x8, 10, 10, 8
Straight bar pushdown: 130x10, 8, 8, 5, 110x7, 7
Workout was ok. I strained my left adductor driving to the hoop playing basketball yesterday. It's not too severe as I don't have a limp or anything but I'm definitely going to need to take at least a week or two off from any sports or strenuous movement. I'm also going to just take an extended two week deload from legs. If I'm feeling better earlier, I might modify that timeline, but it will be a week bare minimum.
11/12/24
Lat pull down: 150x12, 10, 8, 9, 7
EZ bar preacher curl: 70x10, 8, 7, 5, 50x12
Chest supported t-bar row: 120x12, 9, 8, 7, 90x12
Lat prayers: 130x11, 9, 8, 8
Incline DB curls: 25x15, 9, 8
Calf raises on leg press machine: 125x21, 17, 15, 12, 17, 15, 18
Treadmill: 11 minutes at 4% / mph 2.5
My hip/adductor is feeling much better then it was Sunday. Still going to skip any leg workout this week just to give my lower body a rest. I could probably benefit from a full deload at some point soon. Maybe the week of Thanksgiving; we'll see how I feel.
11/14/24
Cable lateral raises: 35x12, 11, 9, 8, 8
Behind the back raises: 25x12, 10, 10
Cable flies: 75x16, 10, 8, 8
Straight bar pushdown: 125x14, 11, 8, 6, 80x16
Machine chest press: 160x10, 10, 11, 9, 8
11/15/24
Chest supported t-bar row: 125x12, 10, 9, 8, 8
EZ bar preacher curls: 70x8, 8, 8, 6, 5
Lat prayers: 140x11, 8, 7, 8
Assisted pull ups: -78 x 6, 8, 7
Calves: 130x18, 15, 12, 17, 12
11/16/24
Y raises: 20x8, 30x11, 9, 8, 7, 20x10
Incline DB bench (45°): 50x10, 10, 10, 7
Cable flies*: 140x10, 12, 12, 9
Overhead rope extension: 80x17, 12, 10, 8
Straight bar pushdown: 95x12, 12, 10+2, 9
*Weird machine where #s don't really make sense.
11/18/24
Lat pulldown: 150x13, 12, 8+3, 9, 8
EZ bar preacher curl: 70x10, 10, 8, 7, 6
Chest supported t-bar row: 130x10, 8, 8, 8
Lat prayers: 4x10x110
DB curls: 30x13, 10, 8
Calves: 135x16, 15, 13, 12, 17, 13, 13
Elliptical 30 minutes (133 HR)
Left hip/adductor was feeling better so decided to play bball yesterday. Nope. Reaggravated it 3rd game in. Feels fine today but I clearly need more than a week off of basketball. I'm going to incorporate legs back into the rotation this week but hip hinge movements like squats are likely out. Leg curls and leg extensions here I come.
Today was good. Lats felt pretty smoked by the time I got to lat prayers.
11/19/24
Prone leg curls: 90x20, 13, 14
Adductors: 55x10, 25, 25
Abductors: 3x20x70
Leg extensions: 125x22, 20, 14, 14, 14
Seated leg curls: 120x18
Elliptical 40 minutes (125 HR)
Left hip still not great so only did light adductor work and no squats. Hips felt stiff from seated leg curls so only did one set. I'll just keep taking it easy until it feels better I suppose.
11/20/24
Cable lateral raises: 37.5x13, 11, 9, 9, 6
Behind the back raises: 3x8x32.5
Machine chest press: 165x17, 15, 11, 7
Cable flies: 80x8, 65x12, 12, 8
Straight bar pushdown: 125x12, 12, 8+4, 6+3+2+1, 95x12
Shooting around: 20 minutes
Took it easy with shooting around. My leg can tolerate walking and light elliptical well. It seems just explosive movements are where I seem to have issues. At least I'll be able to do normal cardio while I try to heal up from whatever this is.
11/21/24
Lat pulldown: 165x10, 10, 7, 150x10, 10
EZ bar preacher curl: 70x11, 11, 9, 7, 6
Chest supported t-bar row: 135x11, 8, 8, 7, 90x12
Lat prayers: 130x10, 9, 7, 100x10
Bayesian curls: 50x15, 12, 10
Unilateral calves: 140x13, 13, 11, 13, 11, 11, 14, 13, 12
Elliptical: 25 minutes (132 HR)
Been doing unilateral calf work where one leg works while the other rests and not resting otherwise.
It's going ok and I'm getting much more volume in.
11/22/24
Prone leg curls: 95x20, 10, 12
Adductors: 55x26, 70x25, 20, 20
Abductors: 70x20, 21, 20, 20
BSS: 60x6, 8, 10
Leg extensions: 130x16, 16, 14, 12
Ab wheel: 12, 10, 8
Incline treadmill: 30 minutes @ 9% / 2.6 mph
Left hip/adductor feeling much better. Didn't really feel any discomfort doing adductor machine. Did some light split squats too and felt fine. If it feels better Sunday I might decide to give it another go for Sunday basketball.
11/22/24
Y raises: 32.5x10, 8, 8, 6, 25x8
Behind the back raises: 2x10x25
Incline DB bench (30°): 55x12, 11, 11, 8
Cable flies: 65x15, 11, 8, 50x12
Straight bar pushdown: 140x12, 8, 8, 7, 80x16
11/24/24
Chest supported t-bar row: 135x12, 10, 9, 8, 8
EZ bar preacher curl: 70x11, 9, 7, 7, 6
Pull down machine: 155x16, 175x12, 10, 10
Cable row: 3x12x135
Bayesian curls: 50x13, 10, 10, 10
Calves: 130x18, 15, 15, 11, 15, 13, 17, 15
Elliptical: 30 minutes
11/26/24
Cable lateral raises: 40x10, 8, 30x10, 8, 11
Behind the back raises: 3x8x30
Reverse flies: 4x10x22.5
Pec deck: 150x10, 5
Dip machine: 3x16x115
Straight bar pushdown: 110x12, 12, 12, 8, 8, 9
Elliptical: 20 minutes
My right front delt has been bothering me a bit so I thought if I skip pressing I'd be ok. As it turns out, I should have skipped pec deck too because I tweaked it on the first set. Hopefully a little rest will heal it up.
11/27/24
Prone leg curl: 100x18, 15, 10, 10
Adductors: 75x25, 15, 16
Abductors: 75x25, 22, 22
BSS: 2x6x60, 2x10x110
Leg extensions: 135x16, 12+4, 12, 12
Shooting around: 20 minutes
I done snapped up my shoulder something good. It hurts quite a bit atm. So I decided legs was a better option today than pull. Everything felt fine. I'll do pull Friday most likely.
11/29/24
45 minute light jog/walk
Chest supported machine row: 110x18, 130x14, 12, 10, 12
Close grip lat pulldown: 150x10, 10, 8, 8+4, 8+4
Bicep preacher machine: 60x8, 9, 9, 8, 8, 8
Lat prayers: 70x20, 90x16, 15, 12
Bilateral calves: 140x26, 26, 26, 26, 22
Worked out in my clubhouse gym for the first time. It's servicable for upper body, like a very good hotel gym, but bad for legs. Right shoulder feels slightly better but still a ways off from good. Tried regular non-preacher bicep curls and my right front delt wasnt having it.
Push tomorrow. I'll probably be limited to side delts if there's no pain, and triceps. Flies and pressing are off the menu for a while.
11/30/24
Cable lateral raises: 3x12x20
Straight bar pushdown: 90x18, 100x12, 9, 7
Overhead rope extension: 60x12, 17, 12
Face pulls: 50x20, 80x15, 90x15, 15
35 minute walk
Push day pretty limited with a shoulder injury. Lateral raises didn't hurt but I didn't feel comfortable going any heavier.
12/1/24
Prone leg curls: 105x18, 11, 10, 10, 8
Adductors: 70x25, 85x18, 18
Abductors: 70x20, 85x20, 20
BSS: 2x11x120
Leg extensions: 140x13, 13, 10, 11, 10
Elliptical: 30 minutes
12/2/24
Chest supported t-bar row: 145x11, 9, 8, 8, 135x9
EZ bar preacher curl: 60x18, 9+2, 12, 10, 10
V handle pulldown: 120x15, 15, 10, 11
Lat prayers: 95x16, 14, 15, 12
Face pulls: 95x12, 13, 13
Elliptical: 20 minutes
Anterior delt is still bugging me but feeling slightly better. Preacher curls are tolerable. I think other curls would put too much stress on the delt.
Tomorrow is push. I might just do a bunch of tricep exercises and nothing else. Perhaps I'll do light lateral raises.
12/3/24
Cable lateral raises: 30x13, 13, 11, 12, 10, 8
Overhead rope extensions: 60x22, 16, 14, 14
Straight bar pushdown: 4x13x90
Standing calves: +50x27, 23, 20, 19
Basketball shooting around: 20 minutes
Shoulder feeling slightly better day by day. Lateral raises aren't bad but right shoulder is considerably weaker than left atm. And pressing/flies, etc. are still out for now.
