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Deff Vs. Weights

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515x1 (Goal was 3, just felt terrible)
465x6 (making up for not getting my first set)

Did a WOD with Jenessa and Laura. 

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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Raleigh Ruckus USPA Powerlifting Meet - 1/7/2017 I competed in my 2nd sanctioned powerlifting meet. Prep was pretty terrible. Had some major personal stuff that left me hopping hotels and AirBNBs

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

11/14/2016 Sumo Deadlift w/ Hook Grip 595x1 with hold and slow negative Hook Grip PR. I'm pretty sure I can handle anything with hook grip now. Surprised it came along this fast. The key for


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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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:

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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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.


No pain - pec is getting better every week.

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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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

21/16/9 of Pullups, KB swings, and box jumps in 10:55
Used orange bands on the 2nd and 3rd set of pullups.

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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.

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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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.

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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. 


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

Farmer's Hold

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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Sumo Deadlift
Only went up to 495. Didn't feel good so I called it.

Snatch Grip Deadlift

Single Leg Deadlift

3 rounds of
20 box jumps to 24"
25 burpees
30 Situps

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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. 

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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Went up to 555 a bunch of times, but they were all shallow.

WOD: Karen
150 wall balls at 20lbs 

Done in 10:53

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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 ?


Deadlift - Sumo, hook grip


Singles at 345 with commands

Squat - trying to get depth with wraps. Mostly around 500

Worked on jerks. Didn't go well.

Deadlift - Sumo, hook grip
645x1, 705x0
645 felt easy. My head wasn't in it at 705.




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