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Deff Vs. Weights


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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.

 

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1/28 Intense Strongman West Virginia USS Competition Deadlift Medley 450 Axle, 475 Stiff Bar, 500 Deadlift Bar for reps Got 12 reps at 500.  Log Clean Once and Press Away 245x10 Yo

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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.

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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?

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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. 

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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 by jwdeff
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strongman1

Wow, you've been logging here since October!  Just a brief hiatus since your last online log.:D

 

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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.

 

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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 by jwdeff
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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, 7R

Prowler Conditioning - Pushed it 40, Pulled it 40
280x3, 230x3, 180x3, 90x3, 280x1 in 14:22
Felt much better this time than last. 

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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 by jwdeff
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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. 

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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
 

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12/3/2016

Cleans up to 225 for lots of reps. Mobility is much, much better.

Farmer's Hold
385x33s
435x15s


Nice to do something grip related for my gripboard log.

Prowler Conditioning - Pushed it 40, Pulled it 40
280x4, 230x4, 180x4, 140x4 in 18:33.

Edited by jwdeff
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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 by jwdeff
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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.

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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 by jwdeff
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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.

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  • 2 weeks later...

Some highlights over the last 2 weeks:

12/17/2016 ?

12/20/2016

Deadlift - Sumo, hook grip
685x1

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.

 

 

 

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