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
4/26/24
Y raises: 25x12, 11+1, 9+3
Behind the back raises: 20x9, 10, 11
Incline bench: 40x6, 13, 13, 9
Dip machine: 165x12, 12, 12, 7
Pec deck: 150x11, 8, 8, 6+1
Reverse cable crossovers: 20s x 13, 14, 10, 7
Overhead rope tricep extension: 80x14, 11, 9
Calf raises: 50x18, 15, 14, 13
Elliptical: 11 minutes
4/27/24
Assisted pull ups: warm up
Mag grip lat pulldown: 3x7x165
Chest supported t-bar row: 90x5, 135x9, 8, 7
DB rows: 85x9, 11
Bayesian curls: 40s x 10, 12, 10, 10
Seated cable row: 180x10, 10, 9+1
Lat prayers: 95x10, 10, 7
Alternating DB curls: 30x11, 8, 8
Ab wheel: 12, 8, 8
4/29/24
Lying leg curls: 105x6, 8, 8, 8
Adductors: 85x30, 3x15x115
Hack squat: 135x10, 16
Unilateral leg press: 1 pps x 8, 8, 9
Unilateral calf raise on leg press: 1 pps x 15, 20, 18
RDL: 240x8, 3x10x330
Leg extensions: 3x10x190
Mailed it in today, but in fairness to me, my right knee was feeling tender, so I didn't want to push it. Unilateral leg press feels so much better. It allows me to get better ROM without any low back movement.
4/30/24
Cable Y raises: 25x13, 12, 10+4
Behind the back raises: 3x11x20
Incline DB bench: 40x13, 13, 10
Dip machine: 165x10, 12, 11
Cable flies: 50x12, 10, 10
Reverse flies: 20x16, 14, 12, 12
Overhead tricep extension: 90x13, 9, 7+3
Rope pushdown: 90x6, 70x11
Elliptical: 22 minutes
5/1/24
Seated unilateral calf raises: 45x16, 22, 22
Chest supported t-bar row: 90x5, 135x11, 9, 6+3
Bayesian curls: 42.5x12, 12, 12, 10
DB rows: 85x12, 11
Seated cable row: 180x11, 9, 7, 5
Lat prayers: 100x10, 9, 9
Alternating DB curls: 30x12, 9, 8
Elliptical: 11 minutes
5/6/24
Y raises: 20x15, 15, 12, 10
Behind the back raises: 3x12x20
Cable press: 80x15, 10, 10
Pec deck: 150x10, 10, 8, 8
Dip machine: 165x8, 8, 8, 7
Reverse flies: 30x10, 10+6
Overhead rope extension: 80x12, 8, 9, 7
Elliptical: 20 minutes
Took 5 days off completely for vacation. I did tons of walking but little else in terms of physical activity. My diet on vacation left something to be desired, but back in the saddle now. Everything felt pretty good today.
5/7/24
Assisted pull ups: warm up
Chest supported t-bar row: 135x12, 9, 7
Bayesian curls: 42.5x13, 12, 12, 12
Mag grip lat pulldown: 150x13, 9, 9
DB rows: 85x10, 10, 8
Lat prayers: 3x10x92.5
Hammer curls: 2x7x30
Seated unilateral calf raise: 3x20x45
Elliptical 20 minutes
5/8/24
Seated leg curls: 3x12x135
Adductors: 3x20x110
Hack squat: 3x10x185
BSS: 2x10x110
Leg extensions: 195x10, 8+2, 7+3
Elliptical 11 minutes
5/9/24
Cable lateral raises: 20x14, 16, 17
Behind the back raises: 20x10, 11, 13
Incline DB bench: 40x12, 45x12, 8
Pec deck: 155x12, 12, 7+1
Dip machine: 140x16, 12, 12+5
Overhead rope tricep extension: 100x7, 80x10, 8, 60x11
Tricep rope pushdown: 60x12, 16
Standing calf raises: 50x22, 16, 14
Elliptical 11 minutes (130 average HR).
I must've been underestimating my RIRs on lateral/BTB raises because I kept increasing reps on subsequent sets, which was odd.
5/10/24
Reverse flies: 20x10, 15, 30x8, 6
Chest supported t-bar row: 135x13, 9, 10, 7
Mag grip lat pulldown: 3x8x150
Seated cable row: 195x5+3, 165x14, 12, 11
Lat prayers: 100x11, 9, 8
Bayesian curls: 30x22, 40x13, 11, 11
Ab wheel: 3x10
Elliptical 11 minutes (145 average HR)
Tried reverse flies on pull day because rear delts get a good amount of work on pull day, but I think I'm going to keep them on push. 135x13 on t bar row is a rep PR, so that was nice. Everything else was fine.
5/13/24
Seated leg curls: 140x10, 10, 10, 6
Adductors: 3x15x115
Leg press: 3 pps x 15, 4 pps x 12, 12, 16
BSS: 150x8, 7
Leg extensions: 3x10x125
Elliptical 22 minutes (134 average HR)
5/14/24
Face pulls: 50x20, 70x20
Y raises: 20x16, 22.5x10, 10
Behind the back raises: 20x12, 12, 10
Cable press: 60s x 6, 90s x 10, 7, 7
Pec deck: 155x13, 8, 9, 7
Dip machine: 145x12, 12, 12, 6
Reverse flies: 22.5x15, 13, 10
Overhead rope extension: 82.5x14, 8, 9
Rope pushdown: 80x11, 10
Elliptical 22 minutes (133 average HR)
Everything was fine. I've come to the realization that reverse flies are better than reverse pec deck for me. I get a much better stretch at the end range of motion than with the pec deck. I'm definitely keeping them on push day as well. They're a good exercise to put between dip machine and tricep extensions because they give my triceps a little time to recover.
5/14/24
Face pulls: 50x20, 70x20
Y raises: 20x16, 22.5x10, 10
Behind the back raises: 20x12, 12, 10
Cable press: 60s x 6, 90s x 10, 7, 7
Pec deck: 155x13, 8, 9, 7
Dip machine: 145x12, 12, 12, 6
Reverse flies: 22.5x15, 13, 10
Overhead rope extension: 82.5x14, 8, 9
Rope pushdown: 80x11, 10
Elliptical 22 minutes (133 average HR)
Everything was fine. I've come to the realization that reverse flies are better than reverse pec deck for me. I get a much b
Yeah I love doing this too. I was starting with delt isolation exercises to get shoulders warm for pressing, but now I prefer doing chest pressing movements, then delt raises to give triceps a break, then my tricep exercises.
Yeah I love doing this too. I was starting with delt isolation exercises to get shoulders warm for pressing, but now I prefer doing chest pressing movements, then delt raises to give triceps a break, then my tricep exercises.
I started doing delts first based on your suggestion and really enjoy my current push day order. I find putting one non-tricep exercise between pressing and direct tricep exercises works for me.
***
5/15/24
Assisted pull ups: warm up
Seated calf raises: 3x16x55
Mag grip lat pulldown: 150x14, 10, 9, 9
Chest supported t-bar row: 145x9, 8, 7
Seated cable row: 180x10, 10, 9
Bayesian curls: 30x20, 32.5x20, 2x15x35
Lat prayers: 100x15, 8
Elliptical 25 minutes (132 average HR)
I don't like higher reps in general as a matter of preference, but I feel like higher reps are ideal for curls and delt work in particular. Probably direct tricep work too. I need to keep this in mind going forward.
Watching the Fallout show on Amazon during cardio. 8/10 so far. I find TV or podcasts make cardio and hypertrophy training so much more tolerable. Tried audio books while lifting but can't do it for some reason.
5/17/24
Seated leg curls: 140x10, 10, 11, 8
Adductors: 70x20, 115x20, 15, 10
Hack squat: 3x10x195
Bulgarian split squat: 110x6, 2x6x160
Leg extensions: 4x10x150
Ab wheel: 13, 13, 6
Elliptical 20 minutes (139 average HR)
All good. Had at least 1 RIR on every set but this was still exhausting and challenging because that's just how it goes with legs. Leg day is still brutal, but I'm done going to failure with them, except maybe leg extensions and leg curls every now and again.
5/18/24
Y raises: 25x13, 11, 9+2
Behind the back raises: 20x12, 13, 10
Cable press: 60s x10, 100s x 11, 8, 7, 80x7
Reverse flies: 22.5x16, 10, 10
Pec deck: 150x16, 10, 8
Dip machine: 145x14, 14, 10+5, 9
Pressed for time today so no tricep extensions or pushdowns.
5/20/24
Assisted pull ups: warmups
Seated calf raises: 3x15x45
Chest supported t-bar row: 135x9, 7, 7, 95x12
Bayesian curls: 35x16, 16, 12, 12
Plate loaded seated row: 2 pps x 15, 10, 10, 8+2 partials
Mag grip lat pulldown: 135x12, 9, 9
Calf raises: 3 x whatever
Alternating DB curls: 30x7, 6
Elliptical - 21 minutes (125 average HR)
Dealing with left Achilles soreness from playing basketball yesterday, so I went very light on calf raises. Everything else was fine. Also dealing some left medial elbow pain. DB curls were a little uncomfortable but Bayesian curls were fine.
5/21/24
Seated leg curls: 140x10, 11, 11, 8
Adductors: 70x30, 115x15, 15, 12
Leg press: 3 pps x 15, 4 pps x 15, 15, 12
BSS: 2x8x160
Leg extensions: 4x10x160
Ab wheel: 15, 13, 6
Treadmill: 10 minutes
5/22/24
Behind the back raises: 20x13, 13, 9+4
Y raises: 3x8x25
Incline DB bench: 40x13, 45x8, 10
Pec deck: 160x13, 7, 7
Dip machine: 145x12, 12, 9
Reverse flies: 20x16, 16, 10, 10
Overhead rope extension: 80x13, 9, 7, 50x13
Elliptical: 20 minutes (132 average HR)
5/23/24
Unilateral seated calf raise: 2x20x45
Lat pulldown (w/ straps): 165x11, 7, 7
Chest supported t-bar row: 4x12x90
Bayesian curls: 40x14, 13, 13, 10
Seated plate loaded row: 2 pps x 13, 12, 8, 8
DB curls: 20x18, 13, 12
Busy with work so no lat prayers or cardio today. Decent session notwithstanding pretty poor sleep last night. I need to continue reminding myself that lower weight/high rep curls are where it's at. It feels much better on my elbows and better in general.
5/24/24
Seated leg curls: 140x11, 11, 8, 8
Adductors: 85x25, 115x16, 16, 13
Hack squat: 185x6, 3x7x225
BSS: 170x8, 8, 3
Leg extensions: 4x10x165
Elliptical: 20 minutes (132 average HR)
Bueno. I've been doing 2 sets of Bulgarian split squats, which has been going well but was feeling good today so thought I'd try for a third set. I figured out pretty quickly that my legs were cooked, so I cut it at 3 reps.
5/25/24
Y raises: 20x8, 25x10, 11, 10
Behind the back raises: 20x14, 12, 12
Cable press: 100x10, 10, 7, 60x7
Tricep overhead rope extension: 80x14, 10, 10, 10
Pec deck: 160x15, 9, 7
Dip machine: 140x13, 10, 11, 10
Pressed for time, so skipped reverse flies and a second tricep exercise. Still fine. This was ~55 minutes.
5/26/24
Chest supported t-bar row: 90x13, 13, 9+3, 10+3
Bayesian curls: 32.5x20, 3x11x42.5
Seated plate loaded row: 2 pps x 15, 12, 12, 11
Dual handle lat pulldown: 150x9, 6, 8
DB curls: 20x16, 13, 11
Calf raises on squat machine: 50x18, 15, 14, 15, 15
Elliptical 25 minutes (average HR 126)
5/28/24
Seated leg curls: 4x12x110
Adductors: 85x20, 115x17, 17, 13
Leg press: 3 pps x 16, 4 pps x 16, 16, 15
BSS: 2x6x180
Leg extensions: 4x10x170
Elliptical 20 minutes: (132 avg HR)
Left hamstring was feeling a little tight yesterday so decided to pull back on leg curls. Leg press was also challenging. Split squats were quite hard too. I'm going to pull back on the weight on BSS next time, although I feel like I should compensate by increasing reps, and high rep Bulgarian split squats is just a one way express ticket to painsville on the pain train. Oh well, no pain no gain I suppose.
5/29/24
Facepulls: 2x80x12
Y raises: 30x7, 3x12x22.5
Behind the back raises: 22.5x11, 12, 8
Incline DB bench: 40x10, 12, 12, 12
Reverse flies: 22.5x12, 12, 8, 8
Tricep overhead extension: 82.5x10, 10, 8, 7
Pec deck: 160x17, 10, 8
Dip machine: 140x15, 12, 12
Calf raises on squat machine: 50x18, 15, 13, 13
Elliptical: 15 minutes (140 average HR)
Decided to super set reverse flies with overhead tricep extensions. This seems like a decent time saver and I don't think performance on either lift dropped off too significantly.
