POW's CrossFit Log
A little history:
I've done some variation of a split routine on and off through undergrad/law school, but have always been a captain upper body, almost always ignoring leg day. The very few times I did squat, I did them in the Smith Machine, and although I don't remember what my form looked like, I'm sure it was awful.
After law school, my first job was an absolute high stress grind, frequently working 12+ hour days on a regular basis. I ate like ****, was very inconsistent with my workouts, and ballooned up to 250 lbs.
About a year and a half ago, with a wedding approaching, I started cleaning up my diet, getting back to the gym, and running. In March 2012, I got down to 225 lbs., stagnated, and decided to start CF. I dropped another 20 lbs since then, have gotten a lot stronger (couldn't front squat 135 lbs last March), and now am hoping to continue to gain strength, albeit at a slower pace.
Stats:
I'm 29, 6'1, currently fluctuating between 200 - 210, guesstimate I'm somewhere between 15-17% bf. Got it tested with that impedance machine at a gym back in August, where a guy entered my stats and stuck an electric thing on my arm. Guy told me I was at 16%, although I was a couple lbs heavier back then and have no idea how accurate that machine is in any event.
1RMs:
HBBS -?? (LBBS is ~250 and only recently switched over to high bar, so I haven't tested yet and don't have any idea although I'd venture to guess it's anywhere between 225 - 240)
DL - 365
Strict Press - 130
Push Press - 165
Front Squat - 205
C&J - 170
Full Snatch - 155
OHS - 175
2013 Goals:
Drop 10-15 lbs of fat
300 lb HBBS
400 lb DL
200 lb C&J
185 lb snatch
Strength goals are going to be challenging as I am stuck with the programming at my gym, which is metcon-centric, with 5x5 type strength work sprinkled in maybe once every 4-5 days or so, and I only have access to open gym on Sundays and oly classes Saturdays. I don't want to switch to a globo-gym because I like having access to bumpers, platforms, and ropes for climbing, so it is what it is. Plus, the people are cool, the workouts are usually pretty fun, and group classes keep me much more motivated than if I were lifting on my own.
2/16: Oly work
High Bar Back Squat:
45x5
135x5
165x5
185x5
185x5
185x5
190x5
Hang Squat Snatch (from the thigh):
75x3
75x3
95x3
115x3
120x3
120x3
120x3
Snatch Grip DL: (these were weird, but were helpful in thinking about proper body positioning for the 1st and 2nd pull)
135x3
135x3
135x3
150x3
150x3
OHS: (was going to do these from the rack, but nobody else was using the rack, so I said screw it and just snatched the first rep each set)
125x3
125x3
135x3
135x3 (failed 3rd rep - bar was too far forward on the way up and I had to dump it)
135x3
7/27/24
Seated plate loaded row: 250x12, 9, 230x10, 7, 180x12
DB preacher curl: 25x11, 10, 10
Chest supported t-bar row: 90x15, 10, 10
Mag grip lat pulldown: 3x9x135
Lat prayers: 130x7, 110x9
Bayesian curls: 50x12, 9, 7
Only had about 50 minutes today, so no cardio.
7/29/24
Cable lateral raises: 32.5x10, 10, 8+2, 7
Behind the back raises: 22.5x12, 14, 10, 10
Incline DB bench: 60x12, 7, 8, 2x10x40
Cable flies (high pulley): 52.5x15, 12, 10
Katana extensions: 40x13, 10
Straight bar push down: 82.5x15, 12, 12
Calf raises on squat machine: 70x20, 15, 15, 14
Shooting around: 15 minutes (131 HR)
7/30/24
Prone leg curls: 105x14, 11, 8, 8
Adductors: 90x30, 120x16, 12
Leg press: 3 pps x 10, 4 pps x 4x16
Seated leg curls: 2x10x130
Leg extensions: 195x11, 10, 10
Elliptical 20 minutes (129 HR)
Sleep was terrible. I would've slept in and taken a rest day if I thought I could have fell back asleep. All that considered, this was an ok workout.
7/31/24
Lat pulldown: 165x10, 3x12x135
Seated plate loaded row: 250x10, 8, 190x13, 12
DB preacher curls: 25x12, 10, 10
Chest supported t-bar row: 100x13, 10, 8
Lat prayers: 110x12, 11, 10
Bayesian curls: 52.5x12, 10, 8
Ab wheel: 12, 10, 5
Incline treadmill: 18 minutes - 11%/2.6 mph (133 HR)
Weights felt heavy today.
8/1/24
Y raises: 25x12, 12, 9, 8
Behind the back raises: 25x12, 11, 11, 8
Incline DB bench: 60x10, 10, 8, 6
Cable flies (high): 55x16, 12, 10, 10
Straight bar push down: 85x20, 15, 12, 11
Katana extensions: 42.5x7, 32.5x11, 9
Calf raises on squat machine: 70x18, 14, 12, 11
Incline treadmill: 20 minutes @ 11% / 2.6
8/2/24
Prone leg curls: 105x12, 11, 7, 7
Adductors: 85x30, 130x16, 12, 15
BSS: 150x4, 170x6, 3, 150x8, 8
Seated leg curls: 130x12, 10, 8
Leg extensions: 200x12, 10, 9, 8
Elliptical 23 minutes (129 HR)
170 split squat proved to be just too heavy. I wouldn't mind dropping weight even further and doing higher reps but then I reach cardio respiratory failure before muscular failure, which kinda defeats the purpose.
8/3/24
Seated plate loaded row: 250x12, 11, 8, 200x15, 8
DB preacher curl: 25x13, 11, 11
Seated cable row: 165x12, 10, 8
Close grip v-handle pulldown: 3x8x150
Straight bar lat prayers: 3x11x110
Bayesian curls: 52.5x13, 11, 9
Calf raises: +50x20, 17, 15, 15
Preacher curls are weird. The first few reps on the concentric feel like I'm doing nothing. By the time I'm done though, it burns quite a bit, especially at the lengthened portion of the lift.
8/4/24
Cable lateral raises: 35x10, 7+1, 5, 30x8
Behind the back raises: 3x10x25
Cable flies (high): 65x16, 12, 8
Incline DB bench: 65x9, 8, 7 + 40x6
Straight bar push down: 87.5x20, 12, 12, 10, 10
8/6/24
Prone leg curls: 110x12, 10, 8, 8
Adductors: 130x15, 10, 10
Leg press: 380x20, 3x15x410
Seated leg curls: 135x13, 10, 9
Leg extensions: 205x12, 10, 9, 8
Incline treadmill: 30 minutes (126 HR)
Recording leg press sets by plates per side gets clunky if you're doing something other than whole plates.
I suppose there wasn't a whole lot of glutes in this workout but that's ok; I'm never getting on a stage in a thong, and split squats will hit glutes later in the week in any event.
Everything felt pretty good.
8/7/24
Lat pulldown: 165x12, 7+5, 10
Seated plate loaded row: 260x12, 8, 210x10, 10, 10
Bayesian curls: 55x7, 50x11, 8, 8
Chest supported t-bar row: 90x13, 10, 9
DB pullovers: 3x10x50
DB Preacher curls: 25x14, 8
Calf raises: 50x22, 13, 12, 12, 12
Incline treadmill: 17 minutes (116 HR)
8/8/24
Cable lateral raises: 3x12x30
Cable flies (high): 70x14, 11, 8
Behind the back raises: 25x13, 11, 10
Incline DB bench: 65x10, 7, 7, 5
Straight bar push down: 95x20, 12, 10, 12, 10, 10
Katana extensions: 40x6, 30x9
Ab wheel: 2x5
Incline treadmill: 26 minutes (103 HR)
I decided to try 60 second rests between tricep pushdown sets and liked it. I normally rest 90 seconds between most sets but it just seems unnecessarily long for iso exercises.
8/9/24
Prone leg curls: 110x13, 8, 8, 8
Adductors: 100x25, 130x17, 15, 15
BSS: 150x10, 6, 6, 5
Seated leg curls: 3x8x140
Leg extensions: 205x13, 7, 8, 8, 8
Shooting around: 25 minutes (135 HR)
8/10/24
Seated plate loaded row: 260x10, 8, 8, 8
DB preacher curls: 30x6, 25x10, 11
Supinated straight bar seated cable row: 165x10, 8, 120x12
Lat prayers: 125x11, 10, 10
Bayesian curls: 3x10x50
Pretty lackluster session. Sleep wasn't great and had a headache. Tried supinated cable rows for the first time and really didn't like them. Neutral grip or pronated just feels the best for me.
About to take a one week vacation. I definitely plan on staying active but might ease up on lifting a little, especially if the hotel gym is as I expect it to be. We'll see.
8/17/24
Y raises: 20x15, 13, 10
Behind the back raises: 3x10x20
Close grip incline bench: 135x10, 2x6x155
Cambered bar bench: 135x7, 11, 8
Cable flies (hi): 3x15x80
Katana extensions: 80x16, 10, 7, 6
Straight bar pushdown: 4x10x95
Calf raises: +50x20, 15, 12
Walked/hiked just about every day this past week, but took the last 7 days completely off from lifting. Eased back into things today.
8/19/24
Seated plate loaded row: 270x11, 10, 5 + 180x9 drop set
EZ bar preacher curl: 50x12, 12, 10, 10
Lat pulldown: 150x12, 10, 10
Chest supported t-bar row: 90x8, 9, 9
Lat prayers: 130x10, 10, 7
Bayesian curls: 50x7, 8, 7
Elliptical 30 minutes (126 HR)
Bought versa gripps and used them for first time today. They were a little pricey, but what a difference they make from my 11+ year old iron mind straps.
8/20/24
Prone leg curls: 115x9, 8, 8
Adductors: 85x20, 130x20, 15, 11
Hack squat: 135x8, 12, 12
Seated leg curl: 150x10, 9, 5 + 110x5
Leg extensions: 3x16x110
Ab wheel: 12, 10, 8
Elliptical: 28 minutes (131 HR)
Right knee feels iffy so went very light on hack squat on leg extensions.
8/21/24
Incline DB bench: 60x12, 8, 8
Y raises: 30x5, 20x12, 12, 8
Behind the back raises: 22.5x7, 10, 10
Cable flies: 60x20, 12, 12, 9
Katana extensions: 40x12, 8, 6, 6
Straight bar pushdown: 100x12, 8, 8
Unilateral calf raises on leg press machine: 3x15x130
Elliptical: 20 minutes (124 HR)
8/22/24
Lat pulldown: 150x13, 13, 9, 9
Seated plate loaded row: 270x10, 8, 200x10, 9
EZ bar preacher curls: 50x13, 13, 10, 7
Chest supported t-bar row: 100x12, 10, 8
Lat prayers: 130x9, 8, 6
Bayesian curls: 50x11, 9, 7
Elliptical: 21 minutes (126 HR)
8/24/24
Prone leg curls: 115x10, 9, 7
Adductors: 85x20, 3x15x115
Leg press: 270x12, 360x12, 450x10, 6
Seated leg curls: 155x11, 8, 6+2
Leg extensions: 120x18, 18, 2 more sets to failure
Started talking to a buddy during leg extensions and didn't track last sets.
8/25/24
Cable lateral raises: 30x13, 10+2, 9+2
Incline DB bench: 60x13, 10, 6, 45x6
Behind the back raises: 20x10, 11, 11
Cable flies: 72.5x12, 10, 8, 62.5x7
Katana extensions: 32.5x20, 12, 9, 7
Straight bar push down: 102.5x8, 8, 8, 8
2 hours of basketball
8/26/24
Seated plate loaded row: 270x10, 8, 205x10, 12
Lat pulldown: 3x10x150
Preacher ez curl: 3x8x60, 40x15
Chest supported t-bar row: 100x12, 10, 8
Lat prayers: 130x10, 9, 7
Calf raises: +50x20, 20, 15, 15
Shot around 25 minutes (126 average HR)
Was hoping for some rep prs today but it wasn't meant to be. I was also going t o do Bayesian curls, but I was cooked after lat prayers, so decided to just do calf raises and quit.
8/27/24
Hanging leg raises: 15, 15, 10, 5
Ab wheel: 4, 5, 5
Shoot around: 50 minutes (125 HR)
8/28/24
Prone leg curls: 115x11, 9, 7, 3
Adductors: 85x30, 100x16, 16, 20
BSS: 110x8, 150x8, 8, 3
Seated leg curls: 160x10, 6, 6
Leg extensions: 125x18, 16, 10
Elliptical 30 minutes (126 HR)
8/29/24
Y raises: 30x9, 8, 6, 20x10, 11
Behind the back raises: 3x12x20
Incline DB bench: 65x10, 8, 5, 50x10
Cable flies (high): 75x12, 10, 55x10, 10
Katana extensions: 35x17, 10, 7, 6
Straight bar pushdown: 105x8, 8, 8, 6
Calf raises: 3 sets to failure
I rested 60 seconds between sets on tricep exercises, hence the drop off in reps between sets.
8/30/24
Mag grip lat pulldown: 165x12, 10, 8, 8
Seated plate loaded row: 230x11, 10, 8, 8
EZ bar preacher curl: 3x9x60, 40x18
Chest supported t-bar row: 100x13, 9, 9
Lat prayers: 100x15, 12
Bayesian curls: 40x15, 12, 12
Basketball: 21 minutes (131 HR)
8/31/24
Hanging leg raises: 15, 15, 12, 9
Ab wheel: 3x5
Elliptical: 30 minutes (128 HR)
9/1/24
Prone leg curls: 110x10, 10, 7, 8
Adductors: 70x25, 100x18, 20
Smith machine squat: 155x12, 3x12x185
Back extensions: +25 x12, 11, 12
Leg extensions: 130x18, 16, 12
Elliptical 20 minutes (125 HR)
Everything felt pretty good today.
