Is the work after your squats rehab work or is it just what you do after squats?
I am also a venison bum. I need to get to the chiropractor and see if he got any yet.
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10-30-2012, 06:09 AM #481The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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10-30-2012, 06:53 PM #482
Thanks Pastor!
Love Moose!
The ball and bench work are rehab, but I weigh so much that it really does work the ham and glute muscles quite well and will add some in from here on out.
I typically do good mornings and sldl for ham work.Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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10-31-2012, 09:32 AM #483The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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10-31-2012, 09:33 PM #484
10/31/12- Halloween WOD! One guy showed up in a Dallas Cowboys Cheerleader costume...priceless!
Warm- Arm swings, throwing tennis ball against the wall, double unders (Gen and I jumped in the same rope together...so technically a DU!)
Skill- Run 4 400's
Each in under 3 min and rest whatever amount of time left to the 3 min
I ran 2 and rowed 400 M the other 2
WOD- Ringside. A 17 minute workout. 3 rounds of 5 separate ring movements.
1 minute at each movement, immediately to next, then a 1 min rest before starting again. Keep track of reps.
Ring Crunch (pushup position- feet in rings at ~ 12" off floor and pull knees to chest)
Ring Row
Ring Pushup
Ring Pullup
Ring Dip
Did 78 reps, 75 reps, and 65 reps...was smoked by the end. Great workout!Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-02-2012, 09:06 PM #485
11/2/12- Base Gym
Warm- 5 on the bike, arm swings
BB Bench- DE
135x10x2
185x10
225x5
245x2x10 sets
L shoulder got tired by the 8th set...must have done a bit of damage my last ME effort.
Face Pulls- straight bar at shoulder width
3 sets of 15 reps
KBell Clean and Press-
20# x 10 each
35# x 10 each x 2 sets
Quick and simple tonight.Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-04-2012, 04:40 PM #486
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11-04-2012, 05:24 PM #487
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11-05-2012, 07:57 PM #488
11/5/12- Gym
Warm- 5 on the x-trainer, goblet squats, leg swings, squats @ 135
Deads- post ham tear max work
135x10x2
225x5
275x5
315x3
365x1
385x1
405x1
Yeeesssssssssssss!
Box Squats- DE
135x5
185x5
225x2x10 sets
Ball Roll Outs-
3 sets of 10 (Only got to 8 each time as the back was fried)
Stretched- Hips, quads, hamms, hip flexors
A couple days off, so I felt fresh! Had more in the tank, but there must be a ryme/reason to rehab.Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-06-2012, 07:11 AM #489
Back to 4pps deads! Looking solid in here man!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-06-2012, 10:18 AM #490
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11-06-2012, 10:46 AM #491
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11-06-2012, 12:16 PM #492
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11-06-2012, 12:24 PM #493
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11-06-2012, 08:36 PM #494
11/6/12- CFit
Warm- bar pass through, leg swings, box jumps, walking lunges, pullups, pushups
Skill- worked on kipping (for lack of better terms) toes to bar
WOD-
50 Box Jumps
100 Yard run
40 Ring Dips
200 Yard run
30 hands off Pushups
300 Yard Run
20 Pullups
400 Yard Run
10 Rolling Rock
800 Yard Run
Rowed the last 800 as I had nothing left in the running department after deads and squats yesterday.
Done in 22:45
Visited with a younger couple (~21 YO) about lifting, and Gen and I overall, as we are not average CF people. I explained a bit about power lifting and overall strength work with Tyler and then Tara came over asked about the Paleo Challenge they are all doing (Gen is involved) and found out that Tara has a degree in nutrition...win! So I asked what the current research on eggs and fish oil and we talked about protein powders (I use True Nutrition) and the use of sucralose and other sweeteners, or the crappy taste when nothing is used.
Then Tara asked about Gen and I explained that she had run competitively in college and that helped them understand how she can come back after 6 months off and still smoke her workouts! They also asked if I had ever done a bodybuilding comp...I laughed and explained that I had lifted in HS and then recreationally since college and started taking PL seriously 5 years ago. Was a fun visit as we all had things to add to the convo. I am sure we will have more to visit about soon.Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-07-2012, 06:36 AM #495The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-07-2012, 12:01 PM #496
- Join Date: Aug 2008
- Location: Portland, Oregon, United States
- Age: 53
- Posts: 525
- Rep Power: 363
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11-09-2012, 01:55 PM #497
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11-09-2012, 06:49 PM #498
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11-09-2012, 08:44 PM #499
Korr- Welcome!
CF has helped me tremendously with GPP and conditioning as I really do not like the boredom of standard cardio.
Do you use Westside or CF?
I took the Crossfit PL Certification from Mark Bell and Jesse Burdick during the summer of 2011. They took us through warmups that matched the main PL lift of the session and gave us many pointers on the typical weaknesses they see in untrained and trained athletes and how to correct them. They corrected a lot of form issues for many of us. My lifts went up immediately with their help.
I appreciate how Westside and CF are similar in their approach to working on weaknesses to strengthen the whole. I still add in some specific DE work here and there to focus on technique.
Overall, I would prefer to do CF Football as it is more strength and shorter run based. I hope to convince a few others at the box to try it as soon as we get through this winter.
Thanks for stopping in.
I am still learning how hard I can push as CF is so brutal to my recovery. A very fine line on how much to do ( I often reduce reps and add weight to keep the repetitive injuries to a minimum (tendinitis, etc)Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-09-2012, 09:00 PM #500
- Join Date: Oct 2006
- Location: North Las Vegas, Nevada, United States
- Age: 54
- Posts: 3,016
- Rep Power: 14153
I follow a Westside inspired program where I've borrowed many ideas from various coaches and training partners in my short time PLing.
I took the Crossfit PL Certification from Mark Bell and Jesse Burdick during the summer of 2011.-----------------
My workout journal
http://forum.bodybuilding.com/showthread.php?t=168325713
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11-10-2012, 07:15 AM #501
I have the same quad bought it for myself this spring. Looks the same around here lots of snow.
I still don't quite get the CF thing - totally understand wanting to lift as much as you can but when you post the CF days I just go to my self holy f*ck. haha"That's not sweat that's your fat cells crying" anonymous
http://forum.bodybuilding.com/showthread.php?t=147406883
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11-10-2012, 10:24 AM #502
Ohhh, trust me, my northern neighbour....I wonder "WTF?" to myself many days that I walk in and see the WOD!
I do not mind taking most of the summer off so we can hike and bike and do projects!
But CF is worth it when I think about putting in the patio this summer. Move 50 loads of dirt one day, gravel pack another, and sand one day. And then bringing pavers in and setting them! I spent more time behind the handles of a wheel barrow than I care to admit! But I never wore out like I do when I only do PL.
I have more mental fortitude from the pain training of CF. I would still rather it be more like Strong Man, as they do heavier functional training. I am working on our crew to do funner and more functional exercises, like tire flipping, stones, etc even if only for dynamic warmups.Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-11-2012, 09:12 AM #503
Some blurry pics that tell the "real" story behind wanting to CF...
We have ponytails of peace. (Halloween night fun...owner is wearing his Dallas Cowboys Cheerleader costume)
Then there is Cleopatra...she's my fav!
And the standard silliness of our version of double unders!
Journal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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11-11-2012, 12:03 PM #504
- Join Date: Oct 2006
- Location: North Las Vegas, Nevada, United States
- Age: 54
- Posts: 3,016
- Rep Power: 14153
hmm....
My OL coach actually rents a space out of one of the local CF gyms. When I actually get off my lazy ass and train with him (his gym is on the other side of town about 30-45min), I must say I do enjoy the eye candy. Hopefully my knee gets better soon so I can visit him again.-----------------
My workout journal
http://forum.bodybuilding.com/showthread.php?t=168325713
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11-12-2012, 03:33 AM #505
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11-12-2012, 07:27 AM #506
I might do crossfit too if it looked like that
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-12-2012, 07:55 AM #507
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11-12-2012, 08:12 AM #508The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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11-12-2012, 08:47 AM #509
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11-13-2012, 06:45 PM #510
11/11 & 12- Hunting: 2 bucks in the barn
11/13: CF
Warm-
- Bar pass through
- Du's
- Eccentric calf stretches
- Chest and Shoulder stretch on foam roller
- Bergener warmup
WOD-
- 3 minute Max Rope Climbs
immediately followed by
- 10 minute AMRAP
6 Ground to Overhead (Snatch or C&P) rx was 115# and all the guys did C&P
10 Ring Pullups
16 Box Jumps
Managed 3 rope climbs (not a strong point for me) and 3 rounds plus 18 reps.
Good workout...getting some tendinitis in the R elbow that I have been icingJournal- One of the Ogres
http://forum.bodybuilding.com/showthread.php?t=139651333
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