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  1. #31
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    Paused 12" Box Squats
    In 4-5 sets, work up to an 8 Rep Max for the day.
    8x95, 8x115, 8x135, 8x165, 8x185, 8x205 (PR 6RM-8RM)

    Pick a number of repetitions for all 9 sets: 5

    3 Sets of Pull-ups
    3 Sets of Close-Grip Pull-ups
    3 Sets of Wide Grip Pull-ups
    *Rest 60 Seconds between sets.

    Note whether you were able to complete all sets: Yes.

    Time: 27:13

    Assistance
    4 Rounds:
    8 Strict Pull-ups
    8 Squats, 155 lbs
    10 Reverse Hypers
    20 Ring Rows
    20 Jump Squats

    Time: 16:21

    Conditioning: Metcon

    Tabata row (sub 65 lb SDHPs)
    Rest 1 minute
    Tabata squats
    Rest 1 minute
    Tabata row (sub 65 lb SDHPs)

    The Tabata interval is 20 seconds of work followed by 10 seconds
    of rest for 8 intervals.

    Your Tabata score is the least number of calories rowed or reps
    performed in any of the 8 intervals. Post score:

    Row: 10
    Squat: 17
    Row: 10

    https://www.youtube.com/watch?v=63e7mfIYyA8

    Comments: Man, that workout sucked. Started too light on squats, but maintained pretty good form throughout. I liked that arrangement for pull-ups. Good sets there as well. The assistance work was terrible and that metcon was the perfect burnout set(s) for this workout. Good stuff. I'm beat. Have a good night!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  2. #32
    Still Pounding! TM79's Avatar
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    One more comment on those paused box squats. I think I need to build a shorter box. Those aren't that deep. Maybe just barely below parallel. Plus I don't even like cats and can't remember how I got that box...
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  3. #33
    Last otter standing Jtbny's Avatar
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    Originally Posted by TM79 View Post
    One more comment on those paused box squats. I think I need to build a shorter box. Those aren't that deep. Maybe just barely below parallel. Plus I don't even like cats and can't remember how I got that box...
    Ha this made me laugh. I will say this is the first time in thousands of vids I've seen that someone has done a "box" squat to a Tidy Cat litter box. Why are you doing box squats anyway? Are you trying to work on getting to depth?
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  4. #34
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    Originally Posted by Jtbny View Post
    Ha this made me laugh. I will say this is the first time in thousands of vids I've seen that someone has done a "box" squat to a Tidy Cat litter box. Why are you doing box squats anyway? Are you trying to work on getting to depth?
    Ha ha. Glad you got a laugh. I just wanted to mix it up a little and work the bottom of the squat really well. I did these a year ago and my squat maxes went up quite a bit. Just coming back around and doing them again, but I need to go deeper than that (in my opinion). I go deeper than that on my normal squats. Did try the front camera angle for you though.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  5. #35
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by TM79 View Post

    Comments: Pumped to start out the cycle with two PRs in one workout! That assistance work was absolutely horrible. And the burpees were the icing on the cake. Videos below (links, still can't embed a video here)

    https://www.youtube.com/watch?v=GUkF9a39GD0

    https://www.youtube.com/watch?v=xmkAM-Ej98s
    That benching looked easy for you and that was some strong deadlifting! Hard effort to follow with the 'assistance' work with sets of 205 deads

    Originally Posted by TM79 View Post
    5/9/16:

    Pull-up Pyramid
    Start by doing one pull-up and then
    add a repetition after resting 10 seconds.
    Continue as long as you are able.
    5 Sets, 3 Reps (So 1, 2, 3, 4, 5, 3. 18 Total)

    Then rest 10 seconds and complete
    one set for Max Reps: 5

    Conditioning: Metcon

    For time:
    1,000-meter row (75 lb SDHPs, 60 Reps)
    100 push-ups
    750-meter row (75 lb SDHPs, 45 Reps)
    75 push-ups
    500-meter row (75 lb SDHPs, 30 Reps)
    50 push-ups

    Post time: 17:34

    Comments: Found a pull-up program that I'm going to try. We'll see how it goes. Got this metcon from cf main site. Did the math and worked out the sub for SDHPs. My arms are smoked! Probably a rest day tomorrow. Hope you all have a good night!
    I like that pull-up programme but that metcon was a killer! 135 SDHPs and 225 push-ups ... no way could I get that many push-ups and I'd rather two than do the high pulls

    Originally Posted by TM79 View Post
    One more comment on those paused box squats. I think I need to build a shorter box. Those aren't that deep. Maybe just barely below parallel. Plus I don't even like cats and can't remember how I got that box...
    Box squats looked very easy but the first thing I saw was the 'Tidy Cats' box .... you're allowed to be different
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  6. #36
    Still Pounding! TM79's Avatar
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    Originally Posted by fittofattofit View Post
    That benching looked easy for you and that was some strong deadlifting! Hard effort to follow with the 'assistance' work with sets of 205 deads


    I like that pull-up programme but that metcon was a killer! 135 SDHPs and 225 push-ups ... no way could I get that many push-ups and I'd rather two than do the high pulls


    Box squats looked very easy but the first thing I saw was the 'Tidy Cats' box .... you're allowed to be different
    Thanks! I try to do assistance lifts at 4(8x50%) for main lifts and throw in some other random stuff to mix it up. Yes, that metcon was an arm killer! I was feeling that for days afterwards. And thanks on the tidy cats box. I promise, this weekend I will build a wooden box. I will build it or die trying! Thanks again!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  7. #37
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    5/14/16:

    Pull-ups
    Use the same number of repetitions from the previous day. 5

    3 Sets of Pull-ups
    3 Sets of Close-Grip Pull-ups
    3 Sets of Wide Grip Pull-ups
    *Rest 60 Seconds between sets.

    If you are able to complete all sets, start over again and continue as
    long as you are able. Note where you failed: 27 Sets, 3 Reps (138 Total)

    Conditioning: Distance Run, Outdoor, Paved & Trail
    5 Miles, 42:34, 8:27 Pace, 689 Calories

    Comments:
    Pull-ups: This was a really cool experiment. I would highly suggest trying this. I figured that doing Cindy rounds pretty regularly for the last two years would get me a lot of sets on this. My form was very close to strict. No kipping and I went almost all the way to dead-hang position with only a slight elbow bend at the bottom. It was screwing my shoulders up doing DHPUs last cycle. They did end up being DHPUs toward the end as my arms got tired. Truthfully, I could've gotten a few more but sort've stopped due to the amount of time I had spent doing these. Still need to get a run in and it's almost lunch time.
    Run: Well, I missed my cool weather window and it was about 80 degrees for this. I kept telling myself that it still isn't "hot" and I need to man up and keep pounding. Honestly, the pull-ups sort've wore me out for this run. I may start doing those on Friday instead. Well, the month of reckoning continues. Getting used to doing all of this stuff in the heat is always a challenge. Time to eat lunch and mow the yard. Hope you all have a great day!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  8. #38
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    5/17/16:

    Pull-ups
    5 Rounds of Pull-ups for Max Reps:
    *Rest 90 Seconds between sets.
    Round 1: 8
    Round 2: 8
    Round 3: 8
    Round 4: 9
    Round 5: 6

    Bench
    In 4-5 sets, work up to a 6 Rep Max for the day.
    6x135, 6x185, 6x205, 4x220 (PR 4RM), 6x205

    Deadlift
    In 4-5 sets, work up to a 6 Rep Max for the day.
    6x235, 6x285, 6x305, 6x325, 6x340 (PR 6RM)

    Time: 45:00

    Assistance
    4 Rounds:
    8 Weighted Ring Dips
    8 Deadlifts, 205 lbs
    8 Dragonflies
    20 Dumbbell Bench Press, 40 lb Dumbbells
    20 KB Swings, 40 lb Dumbbell

    Time: 19:00

    Then, one set of Power Cleans to Overhead Press,
    40 lb Dumbbells for max reps: 5

    Conditioning: Interval Burpees
    25 Burpees Slow: 2:16
    25 Burpees Fast: 1:41
    25 Burpees Slow: 2:31
    25 Burpees Fast: 1:46
    *Rest 60 seconds between sets.

    https://www.youtube.com/watch?v=PzfGkvxcZVg

    https://www.youtube.com/watch?v=wwQnoT8v91o

    Comments: Man, that was a rough workout. Daughter has been sick so I took yesterday off. Not much sleep either. Just one of those days. Still happy with those PRs.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  9. #39
    Bloody but unbowed fittofattofit's Avatar
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    That's two great workouts: like the pull-up challenge! So is that 60 seconds rest between each set of 5 or are you doing those as supersets with the regular/CG/WG pull-ups? Getting 138 reps is bad ass I've tried a challenge before of building up to 100 reps in 10 minutes, and that 100 reps just about killed me (plus I never got it in under the 10 minutes)

    Congrats on the bench and deadlift PRs ... both looking very strong and I'm jealous
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
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  10. #40
    Still Pounding! TM79's Avatar
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    Originally Posted by fittofattofit View Post
    That's two great workouts: like the pull-up challenge! So is that 60 seconds rest between each set of 5 or are you doing those as supersets with the regular/CG/WG pull-ups? Getting 138 reps is bad ass I've tried a challenge before of building up to 100 reps in 10 minutes, and that 100 reps just about killed me (plus I never got it in under the 10 minutes)

    Congrats on the bench and deadlift PRs ... both looking very strong and I'm jealous
    Thanks! On the pull-ups I was just going in the order it was written and then starting over again. 100 reps in 10 minutes is brutal. I think I've done that, but it was literally like 9:30 or something to get through them all. And yes, then you're walking around like a T-Rex for the rest of the day. Ha ha. Thanks on the PR's! My back was definitely feeling those DL's and was really stiff for the rest of the workout. That was a good workout but too slow. I like your pace better.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  11. #41
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    I just went through your journal to catch up on what you're up to. Man you've got some strong lifts, especially the deads and squats. I like your timed assistance work and Metcon conditioning...those definitely look like a great way to improve conditioning. Nice job on the runs too. Your pace blows mine away. It's smart to get out there now on a regular basis so your body gradually adjusts as the heat increases. I lived in Texas for a number of years and as long as I consistently went out there, the heat never bothered me...it was only when I went through a period of laying off and then got back into it, in the full swing of summer, that I really felt the pain of the heat.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  12. #42
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    Originally Posted by PtReyesGreg View Post
    I just went through your journal to catch up on what you're up to. Man you've got some strong lifts, especially the deads and squats. I like your timed assistance work and Metcon conditioning...those definitely look like a great way to improve conditioning. Nice job on the runs too. Your pace blows mine away. It's smart to get out there now on a regular basis so your body gradually adjusts as the heat increases. I lived in Texas for a number of years and as long as I consistently went out there, the heat never bothered me...it was only when I went through a period of laying off and then got back into it, in the full swing of summer, that I really felt the pain of the heat.
    Thanks so much for the reply! I appreciate the kind words. Like you, I work pretty hard at this stuff so it is good to be among other people with the same work ethic and dedication. What part of Texas did you live in? For my last job I was down there quite a bit. Mainly: Houston, Dallas, Austin, Beaumont, Lufkin, Nacogdoches, Marshall, Corpus Christi, and Port Lavaca. Then out on the western side of the state we went to: Lubbock, Amarillo, Dumas, Odessa, and El Paso. I preferred West Texas as it was more reminiscent of the movies I saw growing up and the stereotypical "Texas" that you always heard about. Shoot, once in a while I get a wild hair and want to move down there. I love that state. As you mentioned, the heat there is insane. My very first trip down there I got heat stroke after working in a parking lot in Houston all day in 110 degree heat. I could barely get on the plane that night to come home. After that I started trying to acclimate my body each time before I had to go down there. I would drive home from work in my car on hot days with the windows up and no air conditioning on. Exercise in the middle of the day, etc. That and staying hydrated seemed to work. It is possible to survive in that heat if you acclimate, just as you said.

    Well, I appreciate the kind words and will do my best to keep up with your progress. All the best!

    -TM
    Male/38/5'10"/175 lbs
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    5/18/16:

    Paused 10" Box Squats
    In 4-5 sets, work up to a 6 Rep Max for the day.
    6x135, 6x165, 6x185, 6x205, 6x225 (PR 6RM)

    Pull-ups
    Pick a number of repetitions for all 9 sets: 6
    3 Sets of Pull-ups
    3 Sets of Close-Grip Pull-ups
    3 Sets of Wide Grip Pull-ups
    *Rest 60 Seconds between sets.

    Note whether you were able to
    complete all sets: Yes

    Time: 24:40

    Assistance
    4 Rounds:
    8 Strict Pull-ups
    8 Squats, 155 lbs
    10 Reverse Hypers
    10 Yates Rows, 115 lbs
    20 Box Step-ups (alternating)

    Time: 12:40

    Then, one set for max reps of Man-Makers with
    40 lb Dumbbells. Use dumbbells for rows and push-ups
    only. Finish the movement with a Jump Squat.
    Reps: 8

    Conditioning: Metcon

    Variation of "Nate"
    As many rounds as possible in 20 minutes of:
    8 Chest to Bar Pull-ups
    8 Ring Dips
    8 HSPUs (Piked)
    8 Hang Power Snatches, 40 lb Dumbbells

    Post Rounds/Reps: 6 Rounds, 8 Chest to Bar Pull-ups

    https://www.youtube.com/watch?v=jiKQx9I9ONY

    Comments: Normally I take a day of rest between heavy lift days as I only lift heavy twice per week. This week was different because my daughter has been sick so I had to help out more in the house. Anyway, it was a good workout given only 24 hours of rest.

    Box Squats: Never got around to building that box, but switched to my Tool Box, which is right at about 10" high. I could feel that extra two inches of depth compared to 12" from last week. Intense! First attempt at box squats this low so everything is a PR. It was challenging though, that's for sure. I tried to focus on sitting back into it more and not shooting my knees out in front of me. I'd say it went fairly well. I need to work my lower back more and get it stronger.

    Pull-ups: Fairly happy with these results. My pull-up volume has probably doubled or tripled in the last week since starting this program. Just counted 134 total pull-ups in this workout, not including rows. Pretty intense...

    Assistance: This moved along pretty well. Good sets. The Man Makers only using dumbbells for the rows made it a lot easier to get more reps. Honestly, I could've gotten a few more if I wasn't pressed for time.

    Metcon: Good Lord that was so much harder than it looked on paper... By the last two rounds I was doing singles and double for pull-ups.

    Travel day tomorrow so I'll try to hit a metcon in the hotel if I can. Hope you all have a great night!
    Male/38/5'10"/175 lbs
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    5/19/16:

    Pull-ups (Pyramid)
    Start by doing one pull-up and then
    add a repetition after resting 10 seconds.
    Continue as long as you are able.
    1, 2, 3, 4, 5, 6, +4 (25 Total, PR over 18 from last week)

    Then rest 10 seconds and complete
    one set for Max Reps: 4

    Extra Credit: Wait 60 seconds and complete
    one set for Max Reps: 7

    Conditioning: Metcon (Skipped)

    Comments: Did this one in a hotel room with my doorway pull-up bar. Happy with a 7 rep improvement from last week. Trained really hard yesterday and Tuesday so I'm going to skip the metcon tonight. I'll plan to do pull-ups tomorrow evening or will do them before my run on Saturday. Have a good night!
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    Workouts are looking great TM. Congrats on the recent pr's!!
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    Originally Posted by mirroroferised View Post
    Workouts are looking great TM. Congrats on the recent pr's!!
    Thanks! Let's hope they keep going!
    Male/38/5'10"/175 lbs
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    Originally Posted by TM79 View Post
    Thanks so much for the reply! I appreciate the kind words. Like you, I work pretty hard at this stuff so it is good to be among other people with the same work ethic and dedication. What part of Texas did you live in? For my last job I was down there quite a bit. Mainly: Houston, Dallas, Austin, Beaumont, Lufkin, Nacogdoches, Marshall, Corpus Christi, and Port Lavaca. Then out on the western side of the state we went to: Lubbock, Amarillo, Dumas, Odessa, and El Paso. I preferred West Texas as it was more reminiscent of the movies I saw growing up and the stereotypical "Texas" that you always heard about. Shoot, once in a while I get a wild hair and want to move down there. I love that state. As you mentioned, the heat there is insane. My very first trip down there I got heat stroke after working in a parking lot in Houston all day in 110 degree heat. I could barely get on the plane that night to come home. After that I started trying to acclimate my body each time before I had to go down there. I would drive home from work in my car on hot days with the windows up and no air conditioning on. Exercise in the middle of the day, etc. That and staying hydrated seemed to work. It is possible to survive in that heat if you acclimate, just as you said.

    Well, I appreciate the kind words and will do my best to keep up with your progress. All the best!

    -TM
    Sorry for the delayed response TM...I fell behind and am just getting caught up. I grew up in the Austin and San Antonio area. I went to college in Lubbock and then afterwards I lived in Houston for 3 years, in Dallas for a few months, and in Austin for a year. Since leaving Texas I lived in Seattle for a year and in California for about 15 years. I enjoyed living in Lubbock and Austin the most. Sometimes I still miss Texas but California really feels like home now. I really don't see myself ever moving anywhere else with the possible exception of Oregon or Seattle again.

    Nice past couple of workouts. Man squatting to a 10" box sounds tough. I've got a 14" box and and a 12" box and the 12 incher feels really low...I can't imagine going down to 10. Great job with doing that...your form in the video looks very good. I hope I feel that comfortable with low bar one day. Excellent work on the pullups too.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Those man-makers are hard work ... any movement like that I have trouble getting into the rhythm. Box squats looked really good and you can see the difference the extra 2" lower makes.
    Good work with the 'Nate' variation ... were you inspired by seeing 'Nate' as an event in the regional games? You're doing well with the 40lb DB power snatches .... I just cannot manage that movement and I have no idea how the competitors made 70lb DB snatches look easy

    Good job getting that last session in on the road ... do you carry anything else other than the pull-up bar on the road with you?
    "Better to wear out than rust out!"

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    Originally Posted by PtReyesGreg View Post
    Sorry for the delayed response TM...I fell behind and am just getting caught up. I grew up in the Austin and San Antonio area. I went to college in Lubbock and then afterwards I lived in Houston for 3 years, in Dallas for a few months, and in Austin for a year. Since leaving Texas I lived in Seattle for a year and in California for about 15 years. I enjoyed living in Lubbock and Austin the most. Sometimes I still miss Texas but California really feels like home now. I really don't see myself ever moving anywhere else with the possible exception of Oregon or Seattle again.

    Nice past couple of workouts. Man squatting to a 10" box sounds tough. I've got a 14" box and and a 12" box and the 12 incher feels really low...I can't imagine going down to 10. Great job with doing that...your form in the video looks very good. I hope I feel that comfortable with low bar one day. Excellent work on the pullups too.
    Thanks PT. Sounds like you've found a place that you really like living. It doesn't get much better than that. I'm not particularly fond of where we live right now, but it is a lot better than most places I've been to and the job market is really good here. The end goal is to get into a position where I can live just about anywhere and still make good money. Any by anywhere I mean at a beach with good waves and a relaxed atmosphere.

    Thanks on the squats and pull-ups. Yeah, getting used to the low bar squat takes a lot of time, or it did for me at least. 10" may be too low for me, but I'm digging it. I really appreciate the comments. Thanks!
    Male/38/5'10"/175 lbs
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    Originally Posted by fittofattofit View Post
    Those man-makers are hard work ... any movement like that I have trouble getting into the rhythm. Box squats looked really good and you can see the difference the extra 2" lower makes.
    Good work with the 'Nate' variation ... were you inspired by seeing 'Nate' as an event in the regional games? You're doing well with the 40lb DB power snatches .... I just cannot manage that movement and I have no idea how the competitors made 70lb DB snatches look easy

    Good job getting that last session in on the road ... do you carry anything else other than the pull-up bar on the road with you?
    Absolutely agree on Man Makers. That is bar none, the hardest movement I do in any workout. They are exhausting. Most of the time I don't get more than 2 or 3 reps before having to take a break. Thanks on the box squats too. Those are no picnic, but really seem to help me get more comfortable with depth. Yes, I do some CF main site metcons and was inspired by seeing "Nate" on there. I can't do a muscle up so subbed the C2Bs and Ring dips. Just to clarify, I was doing Hang Power Snatches. No way I could ever do a real snatch. Probably couldn't even do the bar. Those pro CF'ers are nuts!

    Thanks on the hotel session. No, I just carry a doorway pull-up bar and put it together if I want to use it. It adds about 10 lbs of weight to your luggage so have to pack everything sparingly. Ha ha. Thanks!
    Male/38/5'10"/175 lbs
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    Pull-ups

    Use the same number of repitions from the previous day. 6
    3 Sets of Pull-ups
    3 Sets of Close-Grip Pull-ups
    3 Sets of Wide Grip Pull-ups
    *Rest 60 Seconds between sets.

    If you are able to complete all sets, start over again and continue as
    long as you are able. Note where you failed: 31 Sets +5 Reps (191 Total)

    One set of push-ups for max reps: 31

    Conditioning: Distance Run, Outdoor, Paved
    5K, 24:06, 7:46 Pace, 432 Calories

    Comments: Pulled a hamstring this morning getting laundry out of the basket. Yep. That's right. Decided to do some pull-ups and am very pleased with those results. My leg was feeling a little better so I went for a run. Only about 1:20 off my best time on the 5K. Not bad. OK, house cleaning time. Hope you all have a good day!
    Last edited by TM79; 05-21-2016 at 07:59 PM. Reason: Run numbers didn't get posted
    Male/38/5'10"/175 lbs
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    Originally Posted by TM79 View Post
    Absolutely agree on Man Makers. That is bar none, the hardest movement I do in any workout. They are exhausting. Most of the time I don't get more than 2 or 3 reps before having to take a break. Thanks on the box squats too. Those are no picnic, but really seem to help me get more comfortable with depth. Yes, I do some CF main site metcons and was inspired by seeing "Nate" on there. I can't do a muscle up so subbed the C2Bs and Ring dips. Just to clarify, I was doing Hang Power Snatches. No way I could ever do a real snatch. Probably couldn't even do the bar. Those pro CF'ers are nuts!
    The hang power snatches are still impressive ... takes a lot of coordination and core stability to throw a DB overhead. I've seen guys do a proper DB snatch with 120lbs .... just don't know how it's possible
    A muscle up is one of the things I'd like to manage to do this year

    Originally Posted by TM79 View Post
    Thanks on the hotel session. No, I just carry a doorway pull-up bar and put it together if I want to use it. It adds about 10 lbs of weight to your luggage so have to pack everything sparingly. Ha ha. Thanks!
    I've carried a pair of thick bands with me before for training... you can do a lot of resistance work with those but I do like the idea of the pull-up bar. I'm sure you wouldn't be able to bring it in your and luggage on a plane though

    Originally Posted by TM79 View Post
    Pull-ups

    Use the same number of repitions from the previous day. 6
    3 Sets of Pull-ups
    3 Sets of Close-Grip Pull-ups
    3 Sets of Wide Grip Pull-ups
    *Rest 60 Seconds between sets.

    If you are able to complete all sets, start over again and continue as
    long as you are able. Note where you failed: 31 Sets +5 Reps (191 Total)

    One set of push-ups for max reps: 31

    Conditioning: Distance Run, Outdoor, Paved
    5K, 24:06, 7:46 Pace, 432 Calories

    Comments: Pulled a hamstring this morning getting laundry out of the basket. Yep. That's right. Decided to do some pull-ups and am very pleased with those results. My leg was feeling a little better so I went for a run. Only about 1:20 off my best time on the 5K. Not bad. OK, house cleaning time. Hope you all have a good day!
    Great way to get an injury .... shows you should let someone else do the dangerous work
    191 reps pull-ups is huge and I'd have no chance of 31 rep push ups either
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    The hang power snatches are still impressive ... takes a lot of coordination and core stability to throw a DB overhead. I've seen guys do a proper DB snatch with 120lbs .... just don't know how it's possible
    A muscle up is one of the things I'd like to manage to do this year


    I've carried a pair of thick bands with me before for training... you can do a lot of resistance work with those but I do like the idea of the pull-up bar. I'm sure you wouldn't be able to bring it in your and luggage on a plane though


    Great way to get an injury .... shows you should let someone else do the dangerous work
    191 reps pull-ups is huge and I'd have no chance of 31 rep push ups either
    Thanks! I've taken my pull-up bar in my checked bag for years without issue. Not sure if it would work in a carry on bag.

    Yeah, I think I just strained that hamstring a little. It felt fine after an hour or two. Thanks on the pull-ups and push-ups. My arms weren't even sore today. Maybe it's time to up the pull-ups to 250? Ha ha. I don't think so...
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    5/22/16:

    Pull-ups
    5 Rounds of Pull-ups for Max Reps:
    *Rest 90 Seconds between sets.
    Round 1: 10
    Round 2: 8
    Round 3: 9
    Round 4: 8
    Round 5: 7

    2 Mile Walk with daughter in the stroller. 29:34

    Comments: Did pull-ups today so I wouldn't have to do them tomorrow. My Monday workouts have been taking nearly two hours so I'm going to try to start splitting them up. Got the pull-ups done today. My little girl was running around underneath me during the pull-ups so it was kind of distracting but fun too. Went on a walk afterwards just to get the legs loose. Have a good night!
    Male/38/5'10"/175 lbs
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    5/23/16:

    Deadlift
    In 5 sets, work up from 60% to 80% of 1RM. 5 Reps for each set.
    5x255, 5x275, 5x295, 5x315, 5x335

    Time: 9:00

    Assistance

    4 Rounds:
    8 Deadlifts, 205 lbs
    8 Toes to Bar
    10 Power Cleans, 95 lbs
    10 V-ups

    Time: 10:50

    Then, one set of power cleans for max reps, 95 lbs: 10

    Conditioning: Interval Burpees
    25 Burpees Slow: 1:53
    25 Burpees Fast: 1:30
    25 Burpees Slow: 1:56
    25 Burpees Fast: 1:33
    *Rest 1 minute between sets.

    https://www.youtube.com/watch?v=hHagWZ6yxw4

    Comments: Split up Deadlift and Bench to save some time. Got my pull-ups for today out of the way yesterday too so this was a nice short one. Also, backing off this week. Doing 5x5 and building from 60% to 80%.
    Deadlift: Good sets. My back was a little sore.
    Assistance: Deadlift assistance always sucks. Today was no exception.
    Burpees: As I was saying. Some things just suck...
    Well, glad to have DLs out of the way. Bench and a metcon tomorrow. Have a good night!
    Male/38/5'10"/175 lbs
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    5/24/16:

    Bench
    In 5 sets, work up from 60% to 80% of 1RM. 5 Reps for each set.
    EMOM: 5x155, 5x165, 5x175, 5x185, 5x195

    Pull-ups (Pyramid)
    Start by doing one pull-up and then
    add a repetition after resting 10 seconds.
    Continue as long as you are able.
    1, 2, 3, 4, 5, 6 +5 (21 Total)

    Then rest 60 seconds and complete one set for Max Reps: 7

    Time: 7:41

    Assistance
    4 Rounds:
    8 Close Grip Bench Press, 115 lbs
    10 Reverse Hypers
    20 Push-ups
    15 Leg Levers

    Time: 9:45

    Then, one set of 115 lb Bench Press for max reps: 18

    Conditioning: Metcon

    Complete as many rounds as possible in 20 minutes of:
    30 SDHPs, 45 lbs (sub for Row 300 meters)
    15 Pull-ups with knees tucked (sub for 3 rope climbs)

    Post rounds: 7 Rounds +30 SDHPs +5 Pull-ups

    Comments:
    Bench: Didn't feel that strong on these, but honestly I was going so fast that there wasn't much time to recover. Finished 5 sets in about 4:20.
    Pull-ups: This was one set worse than last week, but I hadn't just done 7 sets of bench right before it either.
    Assistance: Triceps = Mush... Threw in the Leg Levers just to have something to split up the CG Bench and Push-ups.
    Metcon: Biceps = Mush... Nothing like taking a break from pull-ups and doing SDHPs. Ha ha. Overall, 138 Pull-ups in this workout. Probably a rest day tomorrow. Hope you all have a good night!
    Last edited by TM79; 05-24-2016 at 07:02 PM.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  27. #57
    Bloody but unbowed fittofattofit's Avatar
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    The deads @ 80% looked pretty easy for you yesterday. That assistance round would have been a great core and PCchallenge with the deads and power cleans
    That benching was like HIIT ..... 5 x 5 in 4:20 I really like that whole workout today .. you just kept the upper body working with pull-ups, bench, push-ups, and then that last metcon was a killer ... 20 minutes flat out and your arms must've felt like bags of lead and your heart would have been tanking it
    You deserve a rest day
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Last otter standing Jtbny's Avatar
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    Such cool looking workouts. Way more fun than the stuff I do
    ☻/
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    / \ 

    "Squat and pull and quit listening to the static." Jim Wendler
    Natty ☠ 101- lift heavy things consistently over time as often as you can recover from. ด้้้้้็็็็็้้้้้็็็็ส็็็็็็็็็็็็
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    Still Pounding! TM79's Avatar
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    Originally Posted by fittofattofit View Post
    The deads @ 80% looked pretty easy for you yesterday. That assistance round would have been a great core and PCchallenge with the deads and power cleans
    That benching was like HIIT ..... 5 x 5 in 4:20 I really like that whole workout today .. you just kept the upper body working with pull-ups, bench, push-ups, and then that last metcon was a killer ... 20 minutes flat out and your arms must've felt like bags of lead and your heart would have been tanking it
    You deserve a rest day
    Thanks! Planning to dial it back up next week. I just don't want to go for PR's every week for long periods of time because I usually end up injured. I really enjoy the assistance work. It is challenging to keep switching it up every week and find things that are not only taxing, but also flow well with the space and equipment in my garage. Yesterday's (bench) flowed really well and was plenty taxing. Yes, definitely looking forward to a day off today!

    Originally Posted by Jtbny View Post
    Such cool looking workouts. Way more fun than the stuff I do
    Thanks man! We all have different goals. I like watching you lift my maxes for reps. Ha ha ha.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    IG: thatsmrtrentmason2u
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    5/26/16:

    Paused 10" Box Squats
    In 5 sets, work up from 60% to 80% of 1RM. 5 Reps for each set.
    5x165, 5x185, 5x205, 5x215, 5x225

    Pull-ups
    Pick a number of repetitions for all 9 sets: 7
    3 Sets of Pull-ups
    3 Sets of Close-Grip Pull-ups
    3 Sets of Wide Grip Pull-ups
    *Rest 60 Seconds between sets.

    Note whether you were able to
    complete all sets: Yes

    Time: 18:31

    Assistance
    4 Rounds:
    8 Strict Pull-ups
    8 Squats, 155 lbs
    10 Reverse Hypers
    8 Dumbbell Curls, 40 lb Dumbbells
    20 Walking Lunges (alternating)

    Time: 14:55

    Conditioning: Metcon
    1 minute of hang squat cleans, 40-lb. dumbbells: 8
    1 minute of burpees: 13
    1 minute of toes-to-bars: 20
    2 minutes of hang squat cleans, 40-lb. dumbbells: 13
    2 minutes of burpees: 22
    2 minute of toes-to-bars: 30
    1 minute of hang squat cleans, 40-lb. dumbbells: 8
    1 minute of burpees: 13
    1 minute of toes-to-bars: 17

    Post total reps completed: 144



    Comments: Happy birthday John Wayne! This is the first official, "hot" workout of the season at almost 90 degrees in the garage.
    Box Squats: Didn't feel overly strong on these. I haven't gotten a lot of sleep this week so that probably has something to do with it. Was done with squats in 9 minutes so I pushed on the gas a little.
    Pull-ups: Moved up to 7 reps this week. That was really tough. I doubt I'll be getting 30 sets of this tomorrow or Saturday.
    Assistance: As if I wasn't already drenched in sweat...
    Metcon: That one was rough. That is 3 tough movements combined. Glad it's over.
    I have a run left to do on Saturday and some pull-ups. Hope you all have a good night!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    IG: thatsmrtrentmason2u
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