POW's CrossFit Log

3/22/24

Cable lateral raises: 3x15x22.5
Behind the back raises: 20x13, 10
Incline DB bench: 45x12, 10, 9
Cable flies: 40x8, 65x8, 8, 6 + 50x, 50x6
Reverse pec deck: 80x15, 12, 10
Dip machine: 165x12, 10, 10, 7
Standing calf raises: 50x20, 14, 14, 14

Treadmill: 18 minutes @ 10% / 2.9 mph

3/23/24

Assisted pull up: up to -33x5
Mag grip lat pulldown: 150x12, 10, 10
DB rows: 80x13(L), 11+2(R), 8, 12
Seated cable row: 170x12, 9+3, 9+3
Lat prayers: 110x9, 7+3, 6+3
Bayesian curls: 30x22, 40x12, 11+3

3/26/24

Seated leg curls: 140x12, 13, 10, 10
Adductors: 110x25, 17, 15
Hack squat: 3x11x205
RDLs: 240x10, 3x10x330
Leg extensions: 180x13, 10+3, 8+2, 8

Elliptical: 25 minutes

3/27/24

Cable lateral raises: 3x16x25
Behind the back raises: 30x6, 20x13, 13
Incline DB bench: 50x6, 10, 10
Pec deck: 125x15, 15, 8+4+3
Reverse pec deck: 80x17, 13, 13
Dip machine: 165x16, 10+3, 6+2
Overhead rope tricep extension: 60x15, 12, 10, 10
Calf raises on squat machine: 60x16, 13, 12, 12, 50x15

Treadmill: 16 minutes @ 10% / 2.9 mph

All was fine. The first set of incline bench was weird. Don't know why I struggled with 6. I wanted to do tricep pushdowns as well, but the dip machine definitely hits triceps, so I think that's enough volume between that and overhead rope extensions.

3/28/24

Bayesian curls: 30x10, 15, 40x12, 10
Chest supported t-bar row: 90x15, 16, 10+4+2
DB rows: 85x8, 9, 9
Seated cable rows: 165x14, 10+2, 9+4
Mag grip lat pulldown: 150x6, 105x12
Lat prayers: 120x8, 7+2, 5+3

Treadmill: 22 minutes @ 10% / 2.9 mph

3/30/24

Leg curls: 145x10, 10, 9, 6 + 105x6
Hack squat: 185x5, 225x10, 10, 6
Back extensions: +35 3x10
Leg extensions: 220x11, 7, 175x8, 8
Ab wheel: 12, 6

I nearly failed my last rep on the second working set of hack squats. Failing a hack squat seems miserable though so I made it, just barely.

3/31/24

Cable lateral raises: 30x12, 12, 8
Behind the back raises: 3x10x20
Cable press: 60x6, 90x11, 7, 70x7
Pec deck: 4x10x130
Reverse pec deck: 80x15, 12, 12, 10
Dip machine: 165x12, 10, 7
Overhead tricep extension: 70x10, 10, 8
Leaning away tricep pushdown: 30x8, 10, 10
Unilateral calf raise on leg press: 4x12x130

4/1/24

Assisted pull ups: warm up
Seated calf raises: 45x15, 16, 20, 16
Mag grip lat pulldown: 150x11, 10, 10, 8
Chest supported t-bar row: 100x10, 8, 8
Bayesian curls: 30x10, 3x11x40
Seated cable row: 180x11, 9+2, 7+2
Lat prayers: 125x8, 7, 80x10
Alternating DB curls: 3x9x30

Elliptical: 22 minutes

4/4/24

Seated leg curls: 145x13, 10, 9, 5
Adductors: 100x20, 20, 15
BSS: 110x6, 160x8, 180x8, 4,
Hack squat: 225x7, 2x8x185
Back extensions: +45 x 3x10
Leg extensions: 220x9, 9, 7

Meh session.

4/5/24

Cable lateral raises: 30x12, 10, 10
Behind the back raises: 22.5x12, 10
Incline DB bench (45°): 3x10x45
Dip machine: 3x10x165
Pec deck: 150x10, 8+2 partials, 6, 110x4 (drop set)
Reverse pec deck: 85x16, 12, 12
Overhead tricep extension: 80x13, 8, 7, 50x8
Leaning tricep pushdown: 2x10x30
Calf raises on squat machine: 70x15, 14, 12, 12

Incline treadmill: 13 minutes @ 10% / 2.9 mph

This was fine. I sometimes feel like I'm spinning my wheels with my lifts because my progression is non-linear, especially when I'm looking at things on the day-to-day or week-to-week progress, because some days I'll just get much fewer reps than the last time. I suppose that could be chalked up to sleep/food/tempo/technique, etc. Overall though, my body comp is much much better than when I got back into this ~13 months ago. There is still much work to be done but I'm exponentially healthier then I was a year ago. Will just keep pushing for slow and steady incremental progress over the long term. Onward and upward.

pics

Not stage ready.

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4/6/24

Assisted pull ups: warm up
Bayesian cable curls: 30s x 10, 40s x 14, 13, 12
Chest supported t-bar row: 135x8, 6, 90x10, 8
Seated cable row: 195x7+3 partials, 7, 7, 120x18, 12
Mag grip lat pulldown: 2x6x165, 105x12
Lat prayers: 80x12, 8
Alternating DB curls: 30x10, 9

Wanted to tinker with some heavier weights in the 6-8 rep range. It was fine but I think I prefer higher rep range work.

4/8/24

Seated leg curls: 100x10, 4x10x105
Adductors: 70x30, 115x16, 14, 12
Leg extensions: 175x12, 240x9, 8, 6+3
Hack squat: 135x6, 8, 10
Standing calf raises: 70x22, 18, 15, 16
Back extensions: 3x12

Incline treadmill: 22 minutes

Played 2 hours of basketball yesterday, so felt pretty beat up this morning. Left hamstring was bothering me a little bit yesterday and still this morning, knees felt tender, and I still had a touch of DOMS from last Thursday in hammies and glutes. All that considered, I decided to take it easy today with legs.

I did a quads pre-exhaust with leg extensions to warm up my knees. I kind of liked it but then just mailed it in on hack squats. Idk if I want to try that again and actually try when I get to squats next time. We'll see.

4/9/24

Cable lateral raises: 30x10, 8
Behind the back raises: 20x10, 11, 10
Cable press: 60x18, 13, 10
Pec deck: 3x8x150
Reverse pec deck: 90x16, 10, 9+2
Overhead rope tricep extensions: 80x13, 10, 8
Leaning tricep pushdown: 32.5x10, 12, 11
Dip machine: 165x11, 11, 7+2

4/10/24

Assisted pull ups: warm up
Mag grip lat pulldown: 165x11, 8, 7, 6
Chest supported t-bar row: 135x8, 6, 90x12, 10
Bayesian cable curls: 42.5x10, 10, 8+2
Seated cable row: 195x9, 8+1 partial, 7+2, 5
Lat prayers: 80x13, 10, 8
Seated unilateral calf raise: 3x16x45
Ab wheel: 10, 10, 6

22 minutes incline treadmill.

I'm coming up on a need for a little deload. Probably a week or two away. I think when I finish the deload, I want to switch up some movements because some are getting a little stale. I need to figure out what I want to do though.

4/11/24

Seated leg curls: 3x10x150
Adductors: 70x20, 115x12, 12, 15
Leg press: 2pps x 20, 3pps x 16, 20, 20
BSS: 160x6, 180x6
Back extensions: +45 x 8, 10, 10, 8
Leg extensions: 190x13, 10, 8

First time doing leg press in forever. It's so much easier than hack squats and it feels like limiting factor is quads, not cardio. I think I might start alternating hack squat and leg press every other workout. I'm not sure where Bulgarian split squats work into the mix. I feel like they're great for hitting glutes/hams, but they're just so damn fatiguing. I might just work them in like I did today by cutting back on volume to 2 working sets as opposed to 3 or 4.

4/12/24

Face pulls: 40x22, 2x20x60
Y raises: 3x10x20
Behind the back raises: 2x10x20
Incline DB bench: 35x6, 45x10, 10, 6
Pec deck: 150x13, 10, 7
Reverse pec deck: 95x14, 10, 10
Overhead tricep extension: 82.5x13, 10, 7+2
Leaning back tricep pushdown: 35x9, 9, 10
Dip machine: 165x10, 10, 7
Calf raises on squat machine: 50x22, 16, 14, 13

Incline treadmill: 15 minutes at 11%/2.8

4/13/24

Chest supported t-bar row: 90x16, 10, 10, 10
Bayesian curls: 30x20, 32.5x16, 13, 15
Seated plate loaded row: 2pps x 13, 10, 10, 10
Mag grip lat pulldown: 150x9, 8, 8, 8
Lat prayers: 80x13, 10, 11, 10

This was fine enough. In and out in ~50 minutes.

4/15/24

Seated leg curls: 3x8x155
Adductors: 85x25, 115x16, 12
Leg press: 3pps x 23, 20
Hack squat: 225x5, 135x12
Back extensions: +45 4x10
Leg extensions: 3x15x165
Ab wheel: 3x12

Right knee was feeling tender on hack squats, so I took it easy. Leg press was fine but it's really hard for me to get full ROM without lower back rounding, so my reps all felt a bit too shallow for my liking.

I was going to do cardio but I forgot my headphones and the gym was playing late 90s bangers like Boom Boom Boom, so I really had no alternative but to skip cardio.

4/16/24

Face pulls: 50x20, 70x22, 90x16
Cable Y raises: 3x11x20
Behind the back raises: 20x12, 12, 7
Cable press: 50s x 8, 80s x 13, 9, 9
Dip machine: 165x12, 12, 10
Pec deck: 155x10, 8, 6+2
Reverse pec deck: 3x10x95
Overhead tricep rope extension: 82.5x14, 10, 7
Unilateral tricep pushdown: 35x7, 9, 9
Standing calf raises: 4x10x50

Elliptical: 12 minutes (140 avg HR)

4/18/24

Assisted pull ups: warm up
Seated calf raises: 3x25x45
Mag grip lat pulldown: 150x15, 10, 10, 8
Bayesian cable curls: 30s x 13, 40s x 16, 12, 12, 10
Seated plate loaded row (NG): 2p + 5# ps: 14, 10, 9, 8
Chest supported t-bar row: 2x10x90
Lat prayers: 90x11, 10, 8+2
Alternating DB curls: 30x11, 8, 7

Elliptical: 20 minutes (142 average HR)

This was fine. I'm developing some Achilles tendon pain on my non-repaired leg. I'm considering making an appointment with my ortho to have it checked out, although I suspect he'll just tell me it's some form or another of tendonitis. Oh the joys of aging.

4/19/24

Seated leg curls: 155x9, 8, 7
Adductors: 70x30, 3x20x100
Leg press: 3 pps x 10, 4 pps x 22, 20, 20
BSS: 110x12, 12, 9
Ab wheel: 13, 13, 6

Elliptical 22 minutes (143 average HR)

4/20/24

Cable Y raises: 3x12x22.5
Behind the back raises: 22.5x12, 8, 8
Cable press: 60x10, 80x13, 10, 10
Dip machine: 165x8, 10, 8+2
Cable flies: 3x10x50
Tricep overhead extension: 80x15, 10, 8, 6
Face pulls: 95x15, 12

Basketball: ~45 minutes

4/22/24

Assisted pull ups: warm up
Seated calf raises: 4x18x90
Chest supported t-bar row: 90x20, 13, 10+5
Bayesian curls: 40x8, 13, 11, 10
Seated plate loaded row: 200x12, 10, 7+3, 6
Mag grip lat pulldown: 3x6x165
Lat prayers: 115x6, 85x11, 8, 8

Elliptical: 15 minutes

4/25/24

Leg curls: 4x10x130
Adductors: 70x40, 100x20, 15
Leg press: 3 pps x 20, 4 pps x 16, 20
BSS: 110x10, 130x11, 10
Leg extensions: 3x8x185

Elliptical: 22 minutes

I'm not a fan of the leg press machine in my gym. I feel like I'm experiencing some butt wink/spinal flexion at the bottom end of range and I feel like I'm going pretty shallow as is. I might just go back to hack squats which feel better overall and allow for much greater ROM.

Bulgarian squats were good. I almost forgot how difficult these are and how much they target hammies and glutes.