S2B plus, making a better Buk

[Buk]

Putfile seems to be a little funny getting the video to show up in the viewport sometimes. Usually I can get it to show by resizing the window or changing the "Video Size" option. I like Google Video better, but it is a pain waiting for videos to be verified - sometimes it takes days. I want to post my workouts, but I want to be able to post a link to the video.

300 is probably real close for the back squat, but I don't think I was overly tired. I was taking fairly generous rest breaks. Video is very helpful. I haven't really had a chance to analyze mine yet, but even with a quick glance a few things are blatenly obvious. I didn't know my hip was still affecting me as much as it is, even after most of the pain is gone.

[Buk]

Friday, December 16, 2005
Weight: 198

"Helen"
3 rounds for time:
-Run 350 meters
-Dumbbell Swings 55 pounds, 21 reps
-Pull-ups, 12 reps

14:06 total(0:03 [worse] than 122 days previous)
3:46(0:00), 5:15(-0:17), 5:05(0:14)
4:29 Run, 5:22 Dumbbell Swing, 4:15 Pull-ups
Run paces: 5:15(0:32), 6:49(-0:08), 8:06(-0:27)
Repeat of August 16(122 days ago) with nearly identical results. I wasn't quite feeling it during this one, and eased up a bit during the second round. My transitions(stairs and short distance to dumbell/pull-up bar) were slow, and I could have given a bit more on the pull-ups. All runs should be sub 7 minute pace, I was hurting. I would love to see this workout below 12 minutes sometime soon.

[Buk]

Sunday, December 18, 2005
Weight: 200

5 rounds for time:
-Shoulder Press 93lbs, 5 reps
-Push Press 93lbs, 10 reps
-Split Jerk 93lbs, 15 reps

15:59 total
1:25, 2:58, 3:39, 3:44, 4:13
Last Round: 1:51 Shoulder Press, 0:51 Push Press, 1:31 Split Jerk
This one got really tough after just the first round. I did underestimate this one, but I am not disappointed with my results. During the last round, it took me 3 mini-sets to get the 5 shoulder presses - my arms and shoulders were dead. I will visit this workout again soon, and hopefully blast through it a bit quicker.

[hard_rox]

Nice going, Craig. I'd love to try this workout but it's just a bit too much for my shoulders at this point. Can only imagine how tiring it is.

[BamaDave]

I love working out with weight overhead. I just wish I culd get that strong with my bench and pull-ups.

Well, you're phenomenal on the hardest exercises imaginable, making bench and pull-ups seem almost not worth worrying about!

[Kaiser]

I had some major DOMS yesterday and today in my traps from that WOD Craig. Be ready. [img]/images/graemlins/smile.gif[/img]

[Buk]

I imagined wrong, I thought I would be in the 11-12 minute range. Next time I need to make sure I keep my shoulders and triceps from doing anything on the jerks, and very little on the push presses. Failure crept up on me, and when I finally finished, my triceps didn't stop shaking for at least as long as the workout was. Hopefully the pain won't be too bad tomorrow. I will be in the car half the day, maybe I will take some tape to hold my hands up on the wheel for me.

I do worry about pull-ups, how else am I ever going to get a muscle-up? I'm not too worried about the bench, it just wouldn't be my first pick to be weak at since it is such a common benchmark. But I do enjoy the exotic or uncommon exercises so much more. On Friday I benched a single at 205 pounds without any warmup. I spotted someone on my way into the gym, then decided to hop on and give it a try. It wasn't too bad, and I thought about working in while he went up in weight testing his max, but decided against because I didn't want to influence his increments.

[Buk]

Sunday, December 18, 2005
-wo 2

-Squats
185x8
195x8
225x6
235x6

-Front Squats
175x5
195x5
205x5
215x5

The lifts felt heavy today, but my form was good. Probably still too much rounding in my back during the front squats, but kept on my heels(both of them) and my left leg was moving through the proper motion, no weird twisting. I did a lot of stretching earlier and I think that helped a little.

[kuri]

That is alot of work for one day!

Do you do some of these at home?

Re stretching, do you stretch in the morning & other times throughout the day?

I find I feel better if I take 10 minutes in the morning and run thru a series of stretches, then again at night.

Buk, regarding "Cindy" I'll bet money you CAN get AT LEAST 20 rounds.

[BamaDave]

Craig, hope you and your family are having a great Christmas!

[Buk]

Thanks Dave! My family and I are having a great time. The highlight of my day was becoming a new uncle. At 8:13PM my brother's wife gave birth to a beautiful little girl - Bailey.

Sometimes when I am crunched for time, I will workout at home, but I usually perfer the gym. Last Sunday night I drove to the gym only to find that it closed early, so I went back home for my squats. I usually stretch before, during, and after my workouts - mobility stuff and dynamic and static stretches. One of the badt things about working out at home is I always skip the warmup and stretching stuff. I may reorganize a few things in the new year and make morning workouts and stretches more common.

[Buk]

Friday, December 23, 2005

-Squats
185x8
205x8
225x6
245x6

-Front Squats
185x5
195x5
205x5
215x5

Didn't have my workout plan, or the internet, handy; so I tried to slightly top what I remembered doing last squat workout. Went a little heavier on the backs(maxed out my brothers weight set) and I will take it. Form was good and the weights are still going up.

My squat video from last Thursday is now avaliable on Google Video. My hip has been sore the last week or so, but my form(leg twisting and going up on toes) has felt good. Either I have to work throught that, or a lot of time in the car lately has aggrevated my hip.

[Buk]

I need to get a little better about missing fewer days, and getting in more 2x per day workouts. Most of December I only got in 4 workouts per week, and with the volume and style of workouts I am doing, I should be aiming for about 7 workouts per week. Compared to a typical routine, my squat workouts are only about 1/3 volume, and a lot of the running and conditioning workouts do lend to quicker/easier recovery that should easily allow that amount of weekly volume.

Holidays are almost out of the way, and I hope that I do less traveling over the next few months compared the the previous few. I need to continue "making a better Buk!"

[hard_rox]

Buk, nice to see you back at it. Was starting to wonder what happened to you. Hope you had a good holiday with the family and congratulations to your sister for her new little girl. It's your duty as an uncle to spoil her rotten.

[Buk]

Tuesday, December 27, 2005
Weight: 202

1 mile warmup Run
7:12

3 rounds for time:
-Walking Lunge, 36 reps
-Squats, 50 reps
-Back Extensions, 25 reps

12:32 total
3:14, 4:31, 4:47
3:47 Lunges, 5:51 Squats, 2:54 Back Extensions
The lunges really tore me up. They made the squats nearly impossible. I was expecting a better time than this, until about squat 5 of the first round - when I realized how painful this was going to be. I was breathing hard, but the slowdown was completly due to my legs refusal to keep up and keep going.

[Buk]

Tuesday, December 27, 2005
-wo 2

15-10-5 reps for time:
-Handstand Push-ups
-Dips
-Push-ups

13:41 total
4:57, 5:25, 3:19
5:29 HSPU, 5:12 Dips, 3:00 Push-ups
Another workout where one exercise eliminates your ability to perform the next. This may be one of my worst Crossfit workouts. I have to drop the prescribed reps from 45 total per exercise to 30 total per exercise - and it is still a strugle to finish it off. I could not knock out a set of 5 non-stop push-ups at the end. This wasn't so much of a metabolic conditioning workout as a tricep and shoulder blaster, and only 9 days after the last time I destroyed them. I was still feeling some soreness 2 days ago(7 days post workout) from that December 18 shoulder press/push press/split jerk workout.

[kuri]

Dang that is ALOT of energy spent today!

It'll be interesting to see if your feeling it more in your hams or tris tomorrow.

Both Aya & I have pretty sore hams today.

Were the HSPUs easier to finish than the pushups?

[Buk]

Right now feel it most in my quads, then glutes, then pectoralis minor(which is still getting worse and may end up being the worst); triceps aren't too bad, and hams are definitely overshadowed by quads and glutes.

I spent more time and effort on the HSPUs than the regular push-ups, but I do also allow myself to shorten the ROM on the HSPUs when necessary. Most were pretty deep, but a few shallow ones crept in, and there were about 5 that were only negatives. I would go down real slow, then just collapse to the floor, then count it.