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Monday, September 9th, 2013 - Dbell hang squat clean, HSPU
Posted: 10 September 2013 02:39 PM   [ Ignore ]   [ # 76 ]
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Vaulty Monk - 10 September 2013 02:32 PM
Jeesh - 10 September 2013 02:02 PM

75% and 5#/week is right

I found that 5#/week for the shoulder press is too much for me. Adding 5#/week for DL/BS/FS worked fine but on the shoulder press I ran out of capacity very quickly. I switched to 2.5#/week. Had to buy fractional plates for that. But again, I am no expert and also lighter/older than Murph.

Excellent point.

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Posted: 10 September 2013 04:56 PM   [ Ignore ]   [ # 77 ]
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1k up hill run

50 squat thrust 4:15

1k downhill run

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AGE: 54 Height 1.67m Weight 57kg.

Talked into CrossFit by my 2 Sons. Thank you!

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Posted: 10 September 2013 06:33 PM   [ Ignore ]   [ # 78 ]
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MONDAY 130909

15-12-9 Hang squat clean, 35lb bar
Shoulder Press, 35lb bar

6:43.6

I’m just getting back to the gym, decided to use a bar instead of dumbbells for more stability.

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Posted: 11 September 2013 04:21 AM   [ Ignore ]   [ # 79 ]
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MONDAY 130909

21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups

Post time to comments.
12:55

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The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 11 September 2013 05:46 AM   [ Ignore ]   [ # 80 ]
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OPG57 - 10 September 2013 01:34 PM
Murph99 - 10 September 2013 12:50 PM
Jeesh - 10 September 2013 12:32 PM
Murph99 - 09 September 2013 06:33 PM
Jeesh - 09 September 2013 01:16 PM
Murph99 - 09 September 2013 04:54 AM

Getting really close to failure on the press at 130lbs x 5. next week going for 135lbs, which means if i fail to get 5 reps at that weight, i drop back to 130lbs and work sets of 3 reps up to 135lbs, right?

You doing CF Strength Bias?


Yes, trying to.

Well, I’m no expert, but as I understand it, if you’re working 5s, then the goal would be to get to within 5# of wherever you ran into trouble on your triples (then switch to triples and see if you can get past your old fail point, with the ultimate goal of getting your triple within 5# of your 1RM, then retesting 1RM). So if you’re running into trouble on your 5s before you’re within 5# of your triple fail, I might stick with 5s but drop back a few weeks (15-20 pounds) and go over the same “ground” again until you get within 5# of your triple sticking point.

Jeesh, I must have screwed up then. I started the program off at 75% of my most recent tested 1RM (150lbs) trying to achieve 5 reps. I increased the weight 5lbs each week and just completed week 4, which called for 130lb press for 5 reps. Next week, i’ll be trying 135lbs x 5 reps, and based on the difficulty of getting the 5th rep this week at 130lbs, i am anticipating failure to achieve 5 reps at 135, but we shall see. Presuming i cannot get 5 reps at 135lbs, i was going to drop to 3 rep sets at 130, then 135, and in the subsequent week proceed to add 5lbs (i.e. 140, 145, then re-test my 1RM since I will hopefully be w/in 5lbs of my 1RM doing 3’s in a few weeks). This is all new to me so any feedback would be appreciated.


Best,
Murph

Just a thought Murph , why don’t you change your reps a little for a change of pace. Sometimes routines can get stale and put you in a rut. Drop the weight and do 8 reps or 7 or increase and go 3 or singles. Keep an eye on how you’re doing in relation to your old strength marker. It sounds like you need to make things interesting again. I have never written a routine that a person could strictly adhere to for a 8-12 week power cycle. Invariably life gets in the way and changes have to be made. Good luck to you.

Thanks OPG57; I think that is a good idea. Mix in some variation to break up the routine….routine is the enemy. Thank you.

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“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

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Posted: 11 September 2013 05:50 AM   [ Ignore ]   [ # 81 ]
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Jeesh - 10 September 2013 02:02 PM
Murph99 - 10 September 2013 12:50 PM

Jeesh, I must have screwed up then. I started the program off at 75% of my most recent tested 1RM (150lbs) trying to achieve 5 reps. I increased the weight 5lbs each week and just completed week 4, which called for 130lb press for 5 reps. Next week, i’ll be trying 135lbs x 5 reps, and based on the difficulty of getting the 5th rep this week at 130lbs, i am anticipating failure to achieve 5 reps at 135, but we shall see. Presuming i cannot get 5 reps at 135lbs, i was going to drop to 3 rep sets at 130, then 135, and in the subsequent week proceed to add 5lbs (i.e. 140, 145, then re-test my 1RM since I will hopefully be w/in 5lbs of my 1RM doing 3’s in a few weeks). This is all new to me so any feedback would be appreciated.


Best,
Murph

75% and 5#/week is right, but I think you’re supposed to start with triples. At this point, though, I think your plan is good. If you fail at 135 next week, see if you can work your triples from 130-145 and then retest. Let’s say you get 160. At that point you’d add 5# to your last triple (5+145=150x3), then 155x3 week after that. And poof, you’re within 5# of the your 1RM again, so another retest the week after that (assuming you’re not done with the cycle or happy with 160 for now). Rinse and repeat as long as possible. If you fail a triple on your way to 145, then drop to maybe 100-110 and work your 5s back up to within 5# of where your failed, then go back to triples, hit 145, retest, etc.

But let’s say you hit 160 1RM, then 150 triple the next week, but you fail your triple at 155 the week after. For your next session you’d drop to 60-65% of your latest 1RM (160) and work your 5s up to Failure-5#=150, then pick up your triples again…and you probably see the pattern by now. Personally for the 5s I might not drop quite that much and/or I might move up by more than 5# a week at first if the weight seems really light.

Check out this thread if you haven’t already.

Hope that helps.

Onward…
-Jeesh

Thanks Jeesh, I think you are right with the plan ahead. I think I am getting ready to re-test my 1RM pretty soon! Unfortunately, I don’t have change plates or chains so I am stuck w/ going up 5lbs at a time. lowest increment i have is 2.5lb plates.

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M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 11 September 2013 06:49 AM   [ Ignore ]   [ # 82 ]
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below alternate workout completed…getting back to as RX today (Barbara)

stretching

5 hamstrings
1 inner thigh
2 back
2 thigh
2 calf

14 min

below alternate workout completed…

4:00 running warm up
2 round tabata through the below stations (1:00 at each station..15 second rest in between each station)

1 - wall squat with 65lb bar and large ball
2-  row
3 - row
4 - TRX setup hamstring workout
5 - knees to elbows
6 - burpees/hurdles
7 - curls
8 - 20 inch box jump holding 20lb medicine ball

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CrossFit-ing since 7/23/2013

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Posted: 11 September 2013 06:52 AM   [ Ignore ]   [ # 83 ]
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Warmup:

3 rounds of:

- Samson Stretch
- Overhead Squat with broomstick (10X)
- Burpees (10x)
- Muscle-ups (5X)

Workout:


WOD 130826 - “Annie”

50-40-30-20 and 10 rep rounds of:
- Double-unders
- Sit-ups

Time:11’52”

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M / 21 / 161lb (73kg) / 5’9” (180cm)

“Quis attero mihi tantum planto mihi validus!”

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