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Old 11-09-2012, 09:19 AM   #131
big_swede
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Good job on the box squats.
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Old 11-09-2012, 11:39 AM   #132
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Thanks Swede! it is amazing how much a low box affects the strength, definitely feeling it today.
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Old 11-09-2012, 12:10 PM   #133
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NIce work. They will really help your deadlift.
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Old 11-09-2012, 06:20 PM   #134
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Quote:
Originally Posted by Shorts View Post
Thanks Steve, I know I have more in me than 500. After not deadlifting in 3 weeks, plus an early morning workout I know my body wasn't totally loose and ready for the full load it is able to take.

I am interested to see where I am truly at when I take the time to max out later this month.

Bear Complex was brutal, but I enjoyed the combination of lifts.
Back in the days I did a lot of heavy cleaning it really helped my deads. Curious to see how your holds up.

Quote:
Dips
+45 x10
+60 x8
+72.5 x6
+102.5 x4
^Gotta go heavier next time
Might have to strap a family of 4 on to your waist.
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Old 11-12-2012, 08:24 AM   #135
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Hahahah, yes I aboslutely love dips! Doesn't hurt that they are a strong point for me too.

I will have to see how the cleaning goes, I actually really like cleaning and the other oly lifts, it is just a matter of working on the technique and everything that goes with, but if it helps my deadlift I definitely won't complain
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Old 11-13-2012, 09:07 AM   #136
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11.12

Narrow Stance Squat (Beltless)
225 x8
245 x8
265 x6
285 x6
^It has been a while since I brought my stance in, so this was more of a feeling out stage for me. I definitely will be keeping my stance in for most squatting now, but I hope to see the numbers slowly climb as I acclimate myself to it again.

Front Squat
185 x5
195 x5
205 x5
225 x5

10 Rounds (for time)
3 Power Cleans @ 155
6 Pull Ups
6 Ring Dips
-Finished in 12:48

I need to work on my clean form, I was using a lot of upper body last night to pull the bar up. Into my 9th round I got some advice to start thrusting my hips into and it and letting the bar pop off my quads and up into the final position. It definitely helped a lot, so hopefully I'll see my clean numbers start to rise.
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Old 11-13-2012, 03:16 PM   #137
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Quote:
I need to work on my clean form
You and me both. Clean numbers look solid.
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Old 11-14-2012, 09:03 AM   #138
Shorts
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Thanks Steve, we will see where I can take it!

11.13

Hit my first big accomplishment last night, completed my first muscle up, it was awesome! I was full of adrenaline after, which most likely helped me get through the workout. Now the goal is to progress to sets of 3 without coming off the rings.

3 Rounds - AMRAP. 1 min on 2 min off
Pushup - 63/40/22
Situp - 32/25/21
Pullup - 22/18/12

12 minutes, AMRAP
6 KB Snatches per arm @ 24 kg
90 contacts with the speed rope
-Completed 5 full rounds and the KB snatches on the 6th before time
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Class I Total @ 198: 525/335/600 (1460)

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Old 11-14-2012, 03:01 PM   #139
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First one's the hardest! Congrats.
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Old 11-15-2012, 08:25 AM   #140
Shorts
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Thanks Steve but I don't know about that, I wasn't able to do one last night :-P granted my shoulders were fried from the previous days workout.

I also seem to have some sort of strain in my rear left delt/lat area. My mobility is definitely hindered a bit and there is some tightness when I move it around. Gonna have to some stretching and rolling tonight since it is a rest day for me.

Bodyweight: 189.8 lbs

11.14

3 Rounds - :50 on :10 off (2 minute rest b/w rounds)

Toes to bar
Air Dyne Bike
Wall Ball Shots
Medicine Ball Slams
Sledgehammer

3 Rounds - :45 on :15 off (No rest b/w rounds)

V-Ups
Left Side Plank
Right Side Plank
Supermans
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Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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Last edited by Shorts; 11-15-2012 at 08:53 AM.
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