jwdeff Posted November 21, 2016 Author Share Posted November 21, 2016 11/17/2016 Squat 515x1 (Goal was 3, just felt terrible) 465x6 (making up for not getting my first set) Did a WOD with Jenessa and Laura. Cindy 20 Minutes of: 5 Pullups 10 Pushups 15 Air Squats I got 14 rounds. Had to use a band for pullups after the 6th round. Ended up getting legit DOMS for the first time in many years. 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 21, 2016 Author Share Posted November 21, 2016 11/19/2016 Tried to yoke, went up to 360 but my back wasn't having it. Did some Reverse Hyper, ITYs, Hangs, Scapular pullups, lateral raises, GHD Situps, and other fun stuff. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 21, 2016 Share Posted November 21, 2016 Where was the DOMs most noticeable from the circuit? I'm guessing lats? Also watched the squat, it looked like it just got a little forward on you. What are you thinking of trying to hit at the meet? 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 22, 2016 Author Share Posted November 22, 2016 The DOMS were most noticeable in the lats, but quads also. Surprised I got it on air squats but not on a set of 20 from last month. Yeah, I was just really unbalanced on warmups too. And my rack position felt weird. I'd like to hit more than 600 in wraps, since I did 600 a couple years ago in wraps at Brent's meet. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 22, 2016 Author Share Posted November 22, 2016 (edited) 11/21/2016 Sumo Deadlift Worked up to 585, then remembered I had a work thing, ran home, came back an hour later, did an accelerated warmup, and just hit this: 635x1 - Hook Grip 635x3 - straps. Was planning for 645x4 but wasn't feeling the best. Not as good as I hoped, but was kind of a screwed up day. WOD: Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Finished in 15:30. Really struggled with double unders at first before I got the swing of it again. Just trying to have fun. As an added bonuses, hopefully I'll increase my work capacity, lower my blood pressure, improve my conditioning, and be healthy enough to do more than just whatever 5 events I'm training for. Edited November 22, 2016 by jwdeff 2 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 22, 2016 Share Posted November 22, 2016 Wow, you've been logging here since October! Just a brief hiatus since your last online log. 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 23, 2016 Author Share Posted November 23, 2016 Barely a blip, like nothing's changed. 11/22/2016 Bench 185x10 No pain - pec is getting better every week. Jerks Worked up to 250 for a few. Right shoulder doesn't seem to be locking out properly, not sure exactly what's going on. WOD - Seven Deadly Sins For Time 10 Chest-to-Bar Pull-Ups (most of these weren't exactly chest to bar) 20 Toes-to-Bars (substituted knees to elbows) 30 Deadlifts (185 lbs) 100 Double-Unders 30 Box Jumps (24 in) 20 Burpees 10 Cleans (185 lbs) Finished in about 23:30. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 26, 2016 Author Share Posted November 26, 2016 (edited) 11/24/2016 Lower back / tail bone area was aching so took it easy on squats today. Squat, slow negatives w/heels up 225x10 x2 Strict Press 95+orange bands x10 x2 Incline DB Tricep Extensions Curls 21/16/9 of Pullups, KB swings, and box jumps in 10:55 Used orange bands on the 2nd and 3rd set of pullups. Edited November 26, 2016 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 27, 2016 Author Share Posted November 27, 2016 11/26/2016 Yoke Holds 810 x60s Started one hole below my normal pick. My lower back/tailbone area was hurting on the pick, so I moved it up to my normal height, then one more to get through the sets. Jerks Up to 245x2 One arm axle lockouts - spotter bars were at 37 and 39 165x5L, 5R, 10L, 7RProwler Conditioning - Pushed it 40, Pulled it 40 280x3, 230x3, 180x3, 90x3, 280x1 in 14:22 Felt much better this time than last. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 30, 2016 Author Share Posted November 30, 2016 (edited) 11/28/2016 Deadlift 405x3 x8? Then I spent an hour and a half working on mobility to do cleans. Sort of deloady because my back has been iffy and I want a good squat day Thursday. Edited November 30, 2016 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted November 30, 2016 Author Share Posted November 30, 2016 11/29/2016 Bench 225x10 Jerks Up to 245x3 DB Press Up to 135x3 each side WOD - Incredible Hulk AMRAP In 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat all at 115. Got 9 rounds and the deadlifts of the 10th. So 230 total reps. My pressing is really, really bad. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2016 Share Posted December 1, 2016 The pressing will come back, I'm confidant to say. You know what to do and you're putting in the work! Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 4, 2016 Author Share Posted December 4, 2016 Thanks Matt. I finally went to a physical therapist that specializes in overhead athletes (mostly pitchers, but you can say that about Cressey as well) - and I think we'll be able to make some improvement. 12/1/2016 Squat with Wraps 505X2 555x1 595x1 - A grinder, had a long sticking point. First time in my Iron Rebel Outlaw knee wraps. Felt good. Didn't get a video but I'm pretty sure my depth is good. Squat on incline with slow negatives 225x7 x2 7 minutes of: Hang Snatch 135x7 Knees to elbows x14 I don't remember how many rounds I got through Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 4, 2016 Author Share Posted December 4, 2016 (edited) 12/3/2016 Cleans up to 225 for lots of reps. Mobility is much, much better. Farmer's Hold 385x33s435x15s Nice to do something grip related for my gripboard log. Prowler Conditioning - Pushed it 40, Pulled it 40280x4, 230x4, 180x4, 140x4 in 18:33. Edited December 4, 2016 by jwdeff 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 6, 2016 Author Share Posted December 6, 2016 (edited) 12/5/2016 Sumo Deadlift Only went up to 495. Didn't feel good so I called it. Snatch Grip Deadlift 405x? Single Leg Deadlift 275x10 3 rounds of 20 box jumps to 24" 25 burpees 30 Situps Edited December 6, 2016 by jwdeff Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2016 Share Posted December 7, 2016 Awesome set of single leg dl!!! I need to be up there... Ugh! 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 8, 2016 Author Share Posted December 8, 2016 On 12/6/2016 at 7:26 PM, MattM said: Awesome set of single leg dl!!! I need to be up there... Ugh! Thanks Matt. I was bizarrely wiped out by each set. 12/6/2016 Bench 275x10 - paused first rep. Pec has to be 100%ish I guess. Now to start training bench in earnest for my competition 4 weeks out. Tricep Pushdowns Narrow Neutral Grip Pullups Pec Flies Shoulder pain on these unless I tucked my shoulder blade in just exactly right. I can't remember what WOD we did. I think Clean and Jerk and Double Unders. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 12, 2016 Author Share Posted December 12, 2016 (edited) 12/8/2016 Squat Went up to 555 a bunch of times, but they were all shallow. WOD: Karen 150 wall balls at 20lbs Done in 10:53 Edited December 16, 2016 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 16, 2016 Author Share Posted December 16, 2016 (edited) 12/10/2016 Keg picks / cleans up to 275x10 (dominant), 275x6 (weak side) Edited December 16, 2016 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 16, 2016 Author Share Posted December 16, 2016 12/11/2016 Jerks to 285 Cleans to 225 Prowler Conditioning - Pushed it 40, Pulled it 40280x4, 230x4, 180x4, 140x4 in 17:11. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 16, 2016 Author Share Posted December 16, 2016 12/12/2016 Deadlift Went poorly. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 16, 2016 Author Share Posted December 16, 2016 12/13/2016 Bench 335x1 x4 - with competition style down commands Low Pulley Rows 360x4 270x10 Tricep Pushdowns 90x10 x3 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 16, 2016 Author Share Posted December 16, 2016 12/15/2016 Squat Up to 555 for singles, and 505 for a triple. Depth was really bad. Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. 21+5 total. 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 29, 2016 Author Share Posted December 29, 2016 Some highlights over the last 2 weeks: 12/17/2016 ? 12/20/2016 Deadlift - Sumo, hook grip685x1 12/22/2016 Bench Singles at 345 with commands 12/24/2016 Squat - trying to get depth with wraps. Mostly around 500 12/26/2016 Worked on jerks. Didn't go well. 12/27/2016 Deadlift - Sumo, hook grip 645x1, 705x0 645 felt easy. My head wasn't in it at 705. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2016 Share Posted December 30, 2016 Nice fight at the bottom of that pull man!!! Quote Link to comment Share on other sites More sharing options...
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