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I want to use barbell complexes for my conditioning work, but I don't want them to detract too much from my strength. How do I pick a good weight so that I'm still challenging myself...

Thanks for the help, I'll continue ramping up the weight..I've been getting my new 5RMs on day 5, but I'm resting between reps there too, especially between the third, fourth, and fifth reps

I've been doing the Texas method for 2 months now and steadily increasing weight but I recently got weight lifting shoes, I've been able to get lower than parallel as a result (as opposed to just...

Hey Bango,

First of all I'd like to thank you for this comprehensive program. *I've been crossfitting a short amount of time, but have already noticed strength decreases. *I hope (I have a good...

I did some HIIT today, but I was with someone else who needed higher rest periods, so we ran suicides for 4 sets of 30 seconds on, 2 minutes off, 4 sets of 30 seconds on, 1m30s off, 3 sets of 30...

Dumbbell Bench Press:
5x83.78 (38kg, failed 6), 5x77.16 (35kg), 6x70.54 (32kg)

Close Dumbbell Floor Press:
6x59.52 (27.5kg), 6x59.52 (27.5kg), 6x59.52 (27.5kg)

Military Press:
4x103.58...

Smith Machine Squat:
I didn't know how much the smith machine weighed in Europe, so I just played it by ear and increased the weight until I couldn't beat 6 reps. Here is the weight I added to the...

I repeated a circuit three times:

Clean and Jerk:
5x70.54 (32kg)
Medicine Ball Slam:
10x8.8 (4kg)
Burpees:
10x0
Dumbbell Swings (no kettlebell):
35.3 (16kg)

Barbell Row:
6x158.45, 6x158.45, 8x158.45

Close-gripped Neutral Pulldown:
6x190, 4x190, 5x180

Horizontal Row:
4x180, 4x170, 4x160

Wide-Gripped Pullup:

Bench Press:
4x180 (failed 5... :( ), 4x170, 5x160

Close-gripped Bench Press:
5x140, 4x135, 6x125

Military Press:
4x100 (failed 5... :( ), 4x90, 6x80

Incline Dumbbell Press:

Squat:
5x265, 5x255 (failed 6), 5x245

Deadlift:
6x375, 6x375

Standing Crunch:
6x90, 6x90, 2x95 (+2 partials)

Hanging Leg Raise:

Normally, this would be a rest day. I have literally nothing to do today and tons to do tomorrow, so I figured I'd hit the legs lightly with some explosive work and do some conditioning work. I...

I messed up a little today. I'm at a hotel and had to use a gym and I forgot to do biceps. I thought I'd do some abs and some calves because I didn't have time to do calves on Tuesday, and I only...

Bench Press:
5x180, 3x170 (possibly didn't rest enough), 5x160

Close-grip Bench Press:
4x140 (failed 5), 5x130, 4x130 (failed 5)

Military Press:
4x100, 5x90, 5x85

Incline Dumbbell Bench...

I ran my Max-OT cardio again today and got my goal of 9 laps of the track in 15:45!

I completed the laps in 15:45:24, I think I might've paced myself a little better, but it was hard

Lap 1: ...

Clean:
0x205 (failed), 2x185, 4x170, 6x160

Squat:
4x265, 5x255, 4x255

Deadlift:
3x375 (failed trying to see if back was flat in mirror...which it was...), 3x375 (failed 4th)

Cable Crunch:...

It is advised to do one month of Max-OT. This is about 4 weeks of the training splits they offer with 7 days a split. I am working a 6 day split, which is about the same, but I will go through 5...

Barbell Row (using a wider group than usual and a little more lax on form):
6x175, 5x185, 4x185

Close-Grip Lat Pulldown:
6x180, 6x187.5, 6x187.5

Horizontal Row:
4x180, 6x165, 5x165
...

Bench Press:
Warmup: 10x45, 8x95, 3x135
Working sets: 6x175, 4x175, 4x165 (failed 5th)

Close-Grip Bench Press:
6x135, 5x135, 4x125? I might've written the last weight down wrong (it's either...

I tried some tabata style cardio using the farmer's walk and dumbbell swing (I don't have access to kettlebells)

The weights I used with the farmer's walks were too heavy and the weights I used...