Brometheus Posted December 31, 2013 Author Report Share Posted December 31, 2013 I'm counting today's stuff w/ coach as the overhead work I need to do. Going to squat tomorrow. W/ the safety squat bar because...well. My arms are fried. Quote Link to comment
Brometheus Posted December 31, 2013 Author Report Share Posted December 31, 2013 Accessory movements for 5/3/1 Squat Pre squat: 2x15 kb swings (26-35#'s) Post squat: Cable pulldowns (1 set)Hanging leg raise or abmat situp (2 sets)Cable pulldowns (1 set) Optional: Sled work Bench T-bar rows 10/7/5/5/5 Deadlift Legpress (rotate through a, b and c) a -- 2x20 b -- 5x5 c -- 10/7/5/3 single leg OHP DB Rows 2x20 Lat pulldown 3x3 HEAVY Optional day If I'm bored, feel great, and need something to do. Can also do on days before / after weekends, squat days, some bench days. Sleds. Forwards, backwards, left, right. 1 plate, 2 plates, etc. Quote Link to comment
cline Posted December 31, 2013 Report Share Posted December 31, 2013 Assistance work FTW. Quote I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
Brometheus Posted December 31, 2013 Author Report Share Posted December 31, 2013 Assistance work FTW. Word. Quote Link to comment
Brometheus Posted January 1, 2014 Author Report Share Posted January 1, 2014 Took a break from the gym today. Woke up at 7:30 and promptly went back to bed for another two hours. Which was actually a good decision. Because today was hell. But kind of fun, because we're closed. Again. For new years. Quote Link to comment
cline Posted January 1, 2014 Report Share Posted January 1, 2014 Yea a day off!!!! Quote I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
cline Posted January 1, 2014 Report Share Posted January 1, 2014 Yea a day off!!!! Quote I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
Brometheus Posted January 1, 2014 Author Report Share Posted January 1, 2014 Yea a day off!!!!Days off are quite nice. Somehow my computer hates me, so I'm going to be spending the morning re-loading windows. Quote Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 Fun day at the gym: new years edition! Sled Forwards, backwards, left right KB Swing 5x5 @ 26.5#'s Squats 65 x 3 70 x 3 80 x 6 [then showed video to coach, who said I wasn't using my glutes and that I needed to do X instead], then did two singles. Abs: cable pull [easy], and leg raises [hard]. I could actually do a leg raise, soooo. PR! 1x20 [easy]1x7 [hard]1x6 [hard]1x4 [hard]1x20 [easy]1x20[easy] Quote Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 ...oh, and it's weird. I think I'm going to start squatting barefoot or with minimalist shoes. The oly shoes just didn't feel right! [video forthcoming] Quote Link to comment
cline Posted January 2, 2014 Report Share Posted January 2, 2014 ...oh, and it's weird. I think I'm going to start squatting barefoot or with minimalist shoes. The oly shoes just didn't feel right! [video forthcoming] Doesn't surprise me. I tried on oly shoes and didn't like them. I use the old timey Do-Wins. I really love them. Actually, they are my favorite gym shoe ever. Quote I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 Doesn't surprise me. I tried on oly shoes and didn't like them. I use the old timey Do-Wins. I really love them. Actually, they are my favorite gym shoe ever. I don't really have a "favorite" gym shoe. Hell, lately I've just been kicking off the shoes and doing stuff barefoot (well, in socks). And y'know...no one cares. That's the beauty of working out in a crossfit gym. Quote Link to comment
Crooked Posted January 2, 2014 Report Share Posted January 2, 2014 Fun day at the gym: new years edition! Sled Forwards, backwards, left right KB Swing 5x5 @ 26.5#'s Squats 65 x 3 70 x 3 80 x 6 [then showed video to coach, who said I wasn't using my glutes and that I needed to do X instead], then did two singles. Abs: cable pull [easy], and leg raises [hard]. I could actually do a leg raise, soooo. PR! 1x20 [easy]1x7 [hard]1x6 [hard]1x4 [hard]1x20 [easy]1x20[easy]Yay for New Year workouts!For some reason your description of your sled pulls got the hokey pokey stuck in my head. So. That's a thing. Quote Comeback Challenge Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 Yay for New Year workouts!For some reason your description of your sled pulls got the hokey pokey stuck in my head. So. That's a thing. Great. Now I'm singing along to the hokey pokey song on youtube..... The last couple years coach has done a new year's eve midnight wod. I was kind of disappointed that there wasn't one this year....even if I could only go and watch the crazy happen. Quote Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 Video from yesterday's squat session. Can you spot the difference? Besides the lack of oly shoes in the second video. Video #1: http://www.youtube.com/watch?v=4mRylgWRlJI Video #2: http://www.youtube.com/watch?v=-AUBV7rdkP8 Quote Link to comment
Brometheus Posted January 2, 2014 Author Report Share Posted January 2, 2014 So the main issue seems to be me not using my glutes on the way up, so my hips aren't under the weight. Which is probably why my knees hurt after squats every once in a while. The first video is me demonstrating the absence of hips in my squat technique. The second one is me activating my glutes. Which my coach is happy with. Quote Link to comment
childofscorn Posted January 3, 2014 Report Share Posted January 3, 2014 *watches the videos back and forth until she understands the difference* I'm such a noob. LolSent from my iPhone using Tapatalk Quote "Somewhere, something incredible is waiting to be known." Link to comment
Brometheus Posted January 3, 2014 Author Report Share Posted January 3, 2014 *watches the videos back and forth until she understands the difference* I'm such a noob. LolSent from my iPhone using TapatalkEh. I thought they were good till coach started picking apart the movement. We all start somewhere. Quote Link to comment
Brometheus Posted January 4, 2014 Author Report Share Posted January 4, 2014 Hitting the gym: Saturday edition ​Yes, I got up at 7:45 on a perfectly good sleep in saturday morning and went to the gym. Color me surprised! Bench 65x370x3 75x3 [this snuck in somehow]80x10 [pr!] Rows 3x8 with a 20# db Lat pulls -- was supposed to do t-bar rows, but an electrician was working on the heater / air conditioning unit right above it. 3x3 with 85# Quote Link to comment
cline Posted January 4, 2014 Report Share Posted January 4, 2014 Yea! No excuses for gym is a huge win! . Program looks Nice! Pardon typos, I'm eating jerky. Quote I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 Thanks! It was a lot of fun! It was really good to realize that I enjoyed the gym. Going on a saturday was pretty cool! Quote Link to comment
Brometheus Posted January 5, 2014 Author Report Share Posted January 5, 2014 Since the mini challenge is now over (at least for me), please come and join me at my new challenge! http://rebellion.nerdfitness.com/index.php?/topic/41769-2014-challenge-1/ Quote Link to comment
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