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Posts posted by chairohkey
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He was being condescending. Much as you and Gainsdalf love to be whenever I open my bloody mouth
No you "thought" he was being condescending. Nothing he said warranted your type of response.
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You clearly don't have a clue about me or actually understand my frustration.
Chill out. He was offering advice. No need to get offended.
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Don't worry, soon it will be deadlift day and you will make everyone else in the box weep.
Prophetic.
10/9/15 5:00 am 1 hr duration
Strength:
Deadlift - 405x2 reps EMOM for 10 minutes. Pretty easy would've added more weight but since we were using the big bumper plates i ran out of room.
WOD:
In teams of two150 wallballs, 20#*E3MOM 27 deadlifts, 185#Finished in 11:06- 3
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10/07/15 5:00 am 1 hr duration
Skill:
double unders, overhead skwaatz.
AMRAP in 20 minutes
10 toes to bar20 overhead squats, 95#70 double undersGot 4 rounds a couple of toes to bar. Fuckin double unders y r u so hard for this uncoordinated fat guy.- 1
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Just a side note, protein is a big deal for me as a Gastric bypass patient. We have access to some of the best dietitians in the biz, exercise support staff, etc. Anyway, the point is, they have told us the body can only process about 30g of protein at any given time (meal) so anything in excess of that will simply process through as waste.
This comes up a lot in our support meetings because someone will find a handy dandy shake that is 40g of protein plus a 20g protein bar or something and think they just got 60g in during that meal.
Sorry to say but those best in the biz dietitians are wrong. Its a pretty common myth.
Conclusion & application
Based on the available evidence, it’s false to assume that the body can only use a certain amount of protein per meal. Studies examining short-term effects have provided hints towards what might be an optimal protein dose for maximizing anabolism, but trials drawn out over longer periods haven’t supported this idea. So, is there a limit to how much protein per meal can be effectively used? Yes there is, but this limit is likely similar to the amount that’s maximally effective in an entire day. What’s the most protein that the body can effectively use in an entire day? The short answer is, a lot more than 20-30 g. The long answer is, it depends on several factors. In most cases it’s not too far from a gram per pound in drug-free trainees, given that adequate total calories are provided [8,9].
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10/6/15 6:00 am 1:15 hr duration
I'm going to focus on a bench press heavy program for the next six weeks.
Comp Pause Bench Press:
135x10
185x8
205x5
245x3x5
205x10
Close Grip Bench Press:
225x9
225x5x2
Incline Dumbbell Press:
70sx12
75sx10
80sx8
85sx6
EZ Bar Skull Crusher:
75x12
75x10
85x8
85x6
Seated Dumbbell Arnold Press:
45sx10x2
45sx8x2
Pec Deck:
105x10
120x10
135x10
120x10
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Lift offs are more about being able to maintain your setup then actual energy expenditure.
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The 12 year old part of me laughed a little.
I'm glad someone else enjoyed by juvenile word play.
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Just a little joke. I just honestly don't understand why they're done in the first place.
Bro I know its a joke. I still think its silly but when your doing 5 rounds of 15-20 pullups there really is no other way unless you're a sub 150 lb male.
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Worked up to a heavy-ish squat single yesterday (90-95%).
315x1, 365x1, 405x1, 425x1, 445x1, 455x1.
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That's gotta be an oxymoron
I used to hate on kipping before too.
10/4/15 9:00 am 1 hr duration
High Bar Squat:
315x1, 365x1, 405x1, 425x1, 445x1, 455x1
315x5x5
Worked up to a heavy single 90-95% then 70-75% 5x5.
Incline Bench Press:
225x10x3
Three sets of ten at 65%.
10/5/15 5:00 am 1 hr duration
Strength
Front Squat: 135x5, 185x5, 225x5, 275x5, 315x5
Worked up to a heavy set of five. Back was sore from yesterday's squats.
WOD
For time:50-40-30-20-10box jumps, 20″situpsFinished in 17:05
Definitely not a WOD conducive to us big guys. Probably could've done the bj's faster if I jumped down but didn't feel like blowing out my achilles. Situps suck when you have a gut getting in the way.
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10/02/15 5:00 am 1 hr duration
WOD:7 rounds for time of:18 dumbbell hang squat cleans, #3518 jumping pullups10 power cleans, #13510 handstand pushupsFinished in 31:55 -
Bro's life has been hectic so haven't been on the boards much. Nevertheless I'm still livin dat CrossFit life. Kip til I die!
9/30/15 5:00 am 1 hr duration
Skill: Buncha shit.
WOD:
3 rounds for time of:
15 Front Squats #135
7 Ring Dips
10 Hang Power Cleans #135
Finished in 11:05- 3
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9/28/15 5:00 am 1hr duration
Skill: Kipping pull ups.
3x10 Strict pull ups
WOD:
7 rounds
200m run
8 x KB Swing #36kg
7 x Toes to bar
Finished in 15:27.
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They lift at same 5:00 am time just in a different part of the gym. Wife said its cool but I'm going to pass since I'm already hitting it heavyish on my off days.
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it means we'll see you on TV next year
Definitely not. He was just telling me that they have a morning strength session he thought I might enjoy more.
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Oh and afterwards I gorged myself on 1 cup greek yogurt w/ granola, 1/2 gal of chocolate milk, 6 hard boiled eggs, and a bit of the steak I prepped for lunch. I know, I know I said no dairy but this morning idgaf.
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9/25/15 5:00 am 1 hr. duration
Warm-up and skill, burpees, shuttle run, wall balls, other goofy shit.
WOD:
5 rounds for time of:10 thrusters, #11520 pullups, green band30 pushups40 air squatsRest 2 minutesFinished in 31:03. It sucked. Basically 30+ minutes of hell.Also one of the coaches invited me to workout with the "competition" team, whatever that means. -
Was that 407.5 a new PR for you
Stalking win.
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9/23/15 5:00 am 1:00 hr duration
Skill:
Handstand pushups, ring dips, and hang cleans.
WOD:
Elizabeth
For time
21-15-9
Clean #135
Box dips
Finished in 5:44 min. Dips went unbroken. Broke up first round of cleans 11, 10, second 8,7, and third 5, 4.
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o_0 I don't think I could even get close to doing the mile run in 7:00 and then add snatches on top of that?
Props.
Yeah I was skeptical of their 400m measurement so I Google mapped the distance and its like 352m, metric fail.
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So tired this morning, was dragging ass.
9/22/15 6:00 am 1:15 hr duration
Sumo Deadlift:
405x2x5
Still feels awkward.
Incline Bench Press:
225x10x2
225x8x1
Comp Squat (Low-Bar):
315x3x8
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You only fail if you give up. - The Stalkers CreedLooks like I fail at stalking.
And Russian.
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I did 115/117.5/120, but either way those were singles. 3x1= 3 sets of 1. Friday's goal was 6 sets of 1 at 8-9RPE.
Sent from my iPhone using Tapatalk
Y U No Russian notation? WtxRepsXSets
Deadlift limit question
in Strength Training!
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