Adarq.org

Caffeine and Kilos

Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.

The Plan depending on how many people are in the weight room tonight

Skwaats- I went for a single last week so this week im going to work on heavy triples again

Last triple workout
 315x3
335x3
345x3
365x3
Box skwat- 385x3

This workout id like to hit for triples
325
345
355
375
385 without a box if my legs hold up, if not then i wont be mad. then progress with box skwaats

Speed deadlifts- im going to do 8 sets of 2 starting at 225 then just increasing maybe up to 315

DB skwaats
farmers carries possibly and some heavy hammy curls with some kind of cardio maybe walking, my foot feels a lot better i havent noticed stiffness or pain lately.

Next week, I bought a few Bud/s prep books for shits n giggs and was going to throw in some of their workouts 2-3x per week in the mornings. I'm going away from typical crossfit since im starting to have a hatred for it like i have for the toyota prius.

WHY DO I HATE CROSSFIT NOW
1. for one the paleo shit....gtfo
2. Glassman sits on his ass and makes i think an article said 5 million per year or more just by taking circuit training and slapping a name on it when he cant do any of the workouts himself
3. When I went full crossfit which is like going full retard, I was weak as hell, yes i lost weight but i lost a lot of muscle and strength.
4. I posted a funny picture on crossfits fb page and they immediately deleted it, it was 1 of the memes with the rock and the girl where the rock says Ok we are going to do cleans today, the little girl says cleans do you mean a regular clean or a squat catch clean and the rock gives her the look.  I thought it was funny, crossfit did not.

I gotta finish up my power dump n foam roll n hit the gym

lol welcome back from the crossfit brink.

LBSS, do you see anything I can change, I see my numbers in the squat are still going up but slowely.  I noticed that I had a hard time keeping upright with 415 and up on the way up and my back just feels like its on fire after a few sets in.

I am thinking that i need to stretch since i have the donald duck ass and I am thinking of doing more lower back work like RDLS and good morning.  Probably have to start doing more bb rows and db rows for helping to strengthen my upper back.

But if you see something I can change with my training then let me know and ill experiment a bit

yeah if your butt wink is bad then spending a little extra time, like 3-4 minutes, doing some hip and ankle mobility stuff before you work out is not a bad idea. i'll dig up a vid of what i do right before squats, every time. dreyth does it too and his deep squat is super solid now.

depends on your goals, though. last i remember you were trying to lose weight and work on conditioning for a work physical. if that's me here's what i'm doing, roughly speaking:

1. get diet in order. infinite options here but pick something and be consistent about it. i think you get plenty of protein and veggies so as long as you're in a deficit here week to week you're probably doing okay.
2. lots of low-impact steady-state cardio. biking/stationary biking, uphill walking on the treadmill, maybe some light jogging mixed with walking. easy on the joints, long on the duration. 30 minutes on days when i lift, an hour on days when i don't. alternatively could do some chiller long circuits on lifting days and steady-state on non-lifting days.
3. stretch every day, with primary focus on opening hips, ankles, and thoracic spine. lmk if you want some ideas for a mobility routine.
4. low-volume weight lifting ~3 times per week. work up to a set or two of five for the big lifts (BP, squat, DL) and two or three sets of 8-10 for supplemental lifts (RDL, GHR, rows/pull ups, beach work. try to add weight over time but don't get too pressed about it.
5. at least one day of full rest per week.

that's basically it. you have the dedication/discipline to work out consistently, you just need a little bit of structure i think. i know you <3 circuits but crossfit-style circuits are in that weird medium-intensity space where they're too hard to let you recover from heavy work but too light to be building strength. not a great training focus for most people. you're better off building strength and muscle through PL/BB stuff and building a fitness base through low intensity cardio. still, they can be really fun, especially if you're working out with other people.

/$0.02

by june, swim 500 yards in 7-8.5 mins, pushups in 2 mins: 100-120, sit ups in 2 mins: 100-120, pullups in 2 mins: 20-30, 1.5 mile run in 8:-10 mins. If i can get to 250 by then these numbers should be somewhat reachable.  When i was 250 i was able to do 800 pushups, 1k wallballs n 1500 jump ropes in about an hr n a half and run the 1.5 mile in just under 12 mins.

^^ that vid is gold

This morning

warm up- 2 rounds
30 jumping Jax
10 push ups
15 arm circles

1/2 jog (yog)
then 10th of mile walk
1/4 mile "sprint" at 7mph
10th mile walk
1/4 mile sprint at 7.2
10th mile walk
1/4 mile sprint at 7.4
10th mile walk
1/4 mile sprint at 7.6

end with 2 rounds of the same warm up

I am not doing wheels today because I am going to switch legs to mondays.  If i hit legs on mondays ill have the rest of the week to focus on running n what not and I wont hold back

Lol people still get confused when i say yog.  Im thinking to save my joints ill stick with 1/2 mile run n a 25 min hard bike session for awhile.  Right now my lower back n shins feel like theyre on fire at 1/4 of a mile.