Re: Rox's Return - CrossFit - Page 16 - JP Fitness Forums

hard_rox · 05-30-2006, 05:13 AM

Quote:

Originally Posted by Bill2380

Damn lifting those stone over your head has to be rough.

why I aughta!!!

Thanks for the comments, guys. It felt good to finally hit a new number. I just might chase that 300 lb squat considering my deadlift seems to be going to crap.

hard_rox · 05-30-2006, 05:33 AM

Sat-Mon May 27-29
Break

Tuesday May 30

Deadlift:
6x135
5x275
1x300
4x285
0x340 (Fail, 2 attempts)
7x245

Ext. Rotation: 3x10, 12.5 lbs

Decided to try the wave format for deads today to see if I could gain some confidence in my form and maybe hit a new PB. The form felt better than the last few rounds probably because I was lifting barefoot and had better feedback on where I was over my feet. However all the weights felt heavy and slow, even the warm-up weights. Barely broke 340 off the floor. At this point I need to re-evaluate my deadlift routine and maybe work with lower weights for a while. It's getting to the point that I don't look forward to doing DLs. Any suggestions would be appreciated.

Chris D · 05-30-2006, 08:47 AM

Rox - How often are you deadlifting? I don't exactly have my own strategy down yet, but from what I've read, heavy deadlifts (close to a PR) should only be attempted about once every 2 weeks (or even less often). At least that's what I've read. Other's may say differently.

The deadlift will come. Take a break from it and concentrate on something else in the deadlift (deficit deadlifts always seem to help me) with lighter weight and then come back and try and hit a new PR.

Chris D.

hard_rox · 05-30-2006, 01:13 PM

Chris, I'm currently doing DLs once every 8 days using an 8x3 rep scheme at 85-90% my 1RM. Its definitely taxing but I thought the 8 day rotation would allow sufficient recovery. Now that I look back, I've been doing this routine for about 3 months now so I'm probably ready for a change. Thanks for the input.

Rev · 05-30-2006, 03:01 PM

GREG!!!! Whats up man? Didn't know you had a training log man, training looks great. Keep kickin' ass man, woot!

-Nate

Mahler · 05-30-2006, 07:18 PM

Greg,
The work you do is amazing. The deads will come. I am doing them about every 10-11 days and this seems to work for me. And, congrats on the squat PR.

BamaDave · 05-30-2006, 08:14 PM

Greg - congrats on the squat PR. That was a nice jump, too, with +15.

I've gone through the DL crashes as well. I start to psyche out on them and wind up dreading DL day. Usually I have to back off a little bit for awhile and then build back up again.

RacerBill · 05-30-2006, 09:10 PM

Excellent job on the new squat PR -- blowing away the previous one by 15 pounds is quite an accomplishment.

Do you always DL barefoot?

hard_rox · 05-31-2006, 05:12 AM

Nate - thanks for stopping by. Glad to see another heavy lifter around for motivation.

Dave - Sounds exactly like what I'm wrestling with. Glad to know I'm not the only one.

Bill - i've lifted barefoot on occasion, but don't do it regularly. Yesterday it was a last ditch effort to salvage my confidence/enthusiasm for deads.

hard_rox · 05-31-2006, 05:26 AM

Wed. May 31

Improvised GPP: For time, run 400 meters followed by weighted pull-ups.
run
5x30 lb
run
3x60 lb
run
1x90 lb
run
1x100 lb (to eye level)

Completion time: 12:20

1x100 lb chin-up (to chin)

I wanted to run today but couldn't find an Xfit routine I liked, so I made up my own. The 90 lb pull-up was smooth but slow. The 100 lb just wouldn't go any higher than eye level. A few minute rest and a grip change got the job done. I was pretty spent and didn't attempt 110 lb. Next time........

kuri · 05-31-2006, 11:36 AM

whoa, a chin +100lbs at your bw is phenomenal! Not to mention doing it with run intervals.

Is your BW constant these days?
When I was doing mostly CF I lost about 10lbs.

Bill2380 · 05-31-2006, 12:05 PM

Quote:

1x100 lb chin-up (to chin)

Holy Crap, that's impressive as hell.

hard_rox · 05-31-2006, 12:15 PM

Chris, i haven't stepped on a scale for a month but suspect I'm still in the low 150's. Might have put on a few pounds due to chocolate cravings and booze at dinner, but nothing substantial. I suspect I'll drop some BF over then next few months as a jack up the intensity of Xfit.

I'll be happy when I hit a 3/4 bodyweight pull-up.

K-Court · 05-31-2006, 01:37 PM

100 lb chinup? OK, I officially hate you now.

J/K

Nice work Greg. Your progress and PBs are really impressive. You're kicking some serious butt with your "program". Congrats.

hard_rox · 06-01-2006, 05:52 AM

Thurs June 1

Front squats (ATG)
8x3, 185 lbs (+5 lbs) = 90% 1 RM
Rest - 2.5 min

Long lever Eccen.: 3x12, 10 lb
Dynamic blackburn: 1x25, 2 lb

Very pleased with today's results. Lifts went smoothly with no major sticking points developing during the last few sets. Lifted without shoes based on info presented in Gabe's thread yesterday. According the bottom of my socks, I need to vacuum the gym carpet.

Chris D · 06-01-2006, 06:41 AM

Nice job on the front squats! One day I'll get there!

You mean you didn't get told to put your shoes on when you took them off? I know they are kind of dorky, but when squatting and deadlifting, Chucks make a TON of difference.

hard_rox · 06-02-2006, 05:57 AM

Friday June 2

L-sit: 3x15 sec
V-sit: 3x10 sec
Mod. straddle planche: 3x10
Tuck Planche: 4x15 sec
Straddle Press to Handstand: 2x5
Wall Handstand: 2

Haven't done any done any parallelette work for a few weeks and I need to get it back into regular rotation again. The holds were much tougher today due to the off time. I'm switching to floor handstands for the time being to work on body alignment and balance. The limiting factor is wrist discomfort. I find it much tougher on the hand/wrist having the hands flat on the floor vs holding the PVC parallelette. Handstand duration is maybe 20 sec vs 60 on the bars.

Mahler · 06-02-2006, 08:44 AM

Greg,
Phenomenal chin-ups.
And those front squats are solid.