It is good to be back! I took last week off as a rest week, didn’t hold myself to strong eating standards, and I only worked out twice last week. Let me just say I missed it bad.
The only total I’m happy with is the one for spring-ups, which ties a personal best.
I’m pretty sure I’ve still got a small fragment of auto glass in my left arm. I’d heard that a little bit like that would eventually work it’s way out (and this is just a little piece), but I think I’ll see a doc to speed the process along.
I will say that this was heaps better than not working out, and the weather here is fine today (sunny and in the low 40s).
Power Clean - 205 (my form is terrible on these, really need to work on them)
Bench - 260 (no spotter available, think I could have gotten 275)
Overhead Squat - 115 (first time doing these with more than a broom stick)
total - 580
I hope this comes up again soon. I think I can do better than this
I recklessly slept in yesterday which threw my routine off. I did yesterday’s WOD today and will catch back up on tomorrow’s rest day.
CFWU
WOD:
Pack:
Three rounds for time of:
50 SDHP’s (subbed since I don’t have a rower)
115 pound thruster, 7 reps
Time: 14:02
I don’t know if I’m happy with this result or not. I feel like I could have moved through the SDHP’s quicker, which probably means I absolutely could have.
Power Clean 160- pr
Bench Press 240-pr
OH Squat 65- pr
Total-465
the pr’s on my first 2 exercises are CF pr’s. used to do much more in my football days. the OH Squat is somewhat of an enigma. i simply don’t have the flexibility in my shoulders to keep anything heavier than 45# over my head while squatting. any suggestions on improving this, or will it come with time and practice? i do them with a broomstick when i warm up, but wieghted is a whole different story.
Overhead squat
3X45
3X65
1X75
This is a challenge, unable to keep good form as I squat. Unable to keep elbows locked overhead and cannot get low in the squat. I was able to get one rep with passable form at 75 so I stopped with that as max.
the pr’s on my first 2 exercises are CF pr’s. used to do much more in my football days. the OH Squat is somewhat of an enigma. i simply don’t have the flexibility in my shoulders to keep anything heavier than 45# over my head while squatting. any suggestions on improving this, or will it come with time and practice? i do them with a broomstick when i warm up, but wieghted is a whole different story.
Work on 1) squats. Practice going all the way down (a** to ground) 2) work on shoulder flexibility and hand position (lots of pass throughs with the broomstick/pvc). 3) send us a pic or video to see if there is something we can help you with. 4) practice in warmups: I found this helpful: face a wall, stand very close. I mean, toes nearly touching the wall. Then get your broomstick overhead and practice ohs . . . you’ll do everything you can to keep from hitting the wall . . . butt back . . . shoulders up and shrugged . . .
Resources were tied up at the gym so I did the rowing without adding in the thrusters. Rowing is pretty strenuous for me so it turned out to be a pretty good workout anyway.
What a disaster. After being sick since last Friday, I finally felt good enough to go to work today. Figured I’d have to repeat my last group, so planned accordingly, by programming a reset to work on depth for BS as well. Wow, I got weak.
2x5/1x5/1x3/1x2/work
BS: 45/95/135/185(shaky)/205 - first set at 205 I damn near taco’d on the last rep, so backed up to 185 for the last two sets. Back was screaming, so I stopped the last set at 3 reps.
SP: 45/75/95/115/137.2 - managed 2 reps. Dropped to 135 and did 4/3. Good lord.
PC: 65/95/115/125/125 - this hurt. Did 1 set of 5.
Finisher:
3x20 Abmat situps and 3x5 ring dips.
Oh boy. Talk about trouble. I’m gonna have to rethink the plan here for Thursday.
$-In: CFWU x 2 rounds (modified with 2 PUs and 4 dips)
$-Out: 15x36-inch box jumps
Form on the power clean was not a pretty site. I am happy with the PR, but I suspect that I will be challenged to get much higher until I can get the proper form down. Pleased about the 310 BP. Haven’t done a max effort since 091225, and only one BP WOD (Lynne on 100113) in between. BP max went up from 290. OH squats are brand new to me…never done them weighted before today. Caused some discomfort in the shoulder. Arms were bending at the bottom of the squat and kept rolling around on my feet from toes (bottom) to heels (top). The 135 fail was a full blown failure…glad I moved the safety bars higher.
Question on PRs. My BP, squat, and deadlift PRs are substantially higher than where I am today. But, that was 12 years ago. Is it ok to wipe those old PRs away and start fresh?
