Adarq.org

Crossfit workout from today!

8 rounds consisting of:

Deficit push ups x 10 (2 boxes side by side allows more ROM and gives a good stretch)
Rapid fire step ups x 20
Front squat into a push press x 8
Box jump to 26" box x 5
Upright rows x 10
Machine curls x 10
Leg raises x 10


Completed in 18:47, not terrible for getting back into the swing of things after a two week off period from crossfit.


Explosive squat day Monday.

It's good when your 60% squat is 300 lbs

6-10-14 Heavy bench day!


Bench (supposed to been 80% @300 but upped it to 320 where the weights were moving good):

320 - 5 x 2

One board paused bench:

280 - 4 x 3

Tricep pressdowns:

4 x 15

T-bar rows:

3 x 15

Incline band flyes:

50 reps (rest pause method)

core work:

200 reps



Cardio for the day!

12 minute circuit consisting of:

60yd sprints (30yds down, 30yds back)
Heavy bag carry (75lb heavy bag/bear hug carry or over the shoulder carry/30yds down, 30yds back)
Sledge hammer hit to a tire x 10 swings



Happy the cardio is back in full swing as it will be needed to make the 242's in September, everything seems to be on track from all perspectives (training/nutrition/recovery).

Rep deadlift day tomorrow!!!!



Video is 320 x 2 which is 85% of the 1RM I used for this cycle, weight seemed to move ok for 85%

https://www.youtube.com/watch?v=E0V7_s3tnms

hitting stuff is fun as shit. that's the main benefit as far as i can tell. there are a million ways to get your heart rate up and work your core and arms. whacking a giant tire with a sledgehammer is just a fun way to do it. it's popular because it's "functional."

6-11-14  Rep deadlift day!


1" deficit deadlift @70%

370 - 1 x 8

2" block pull:

425 x 6

Shrugs:

230 - 4 x 20

Chest supported rows superset w/ band pull aparts:

4 x 20
4 x 20

Core work:

150 reps


Planning a Friday prowler session with my training partner so I'm easing off the cardio so I can focus on that!


Definitely not the best I've looked today, however I'm not discouraged it's still wave 1 of the cycle and I realize my strength levels will not start to peak until the end of wave 2. usually I pull 2 sets of 2" block pulls and 2 sets of 4" block pulls on rep day but decided to ease off the gas a bit and just lay a modest amount of "solid" work.

Also my bench technique was absolute crap yesterday, I'm allowing my elbows to flare way too much which is killing my pressing power. I need to take my time with my bench setup and remember to keep my elbows tucked inward towards my rib cage as opposed to just letting my elbows go everywhere as I'm pressing.

Accessory day tomorrow!


Video is 425 x 6 off 2" blocks

https://www.youtube.com/watch?v=fj2EXKpVJgw

Do you purposefully keep the belt that high? I've read about keeping the belt that high for deadlifts somewhere, but I forgot where. Maybe it was in a video by babyslayer or something.

Typically I do, I center the belt on the mid abdominals where the top of my belt is just below my sternum. I feel this gives me maximum support with my deadlift technique as it locks in the lower portion of my T-spine and a good portion of the L-spine. Naturally though belt position will vary from individual based on technique and what the user is most comfortable with. Sometimes the small changes such as belt positioning and stance can make a difference and in some cases lead to a small PR right away.


And I believe you are correct about George Leeman (babyslayer) and his belt positioning. Eric Lilliebridge also wears his belt high usually around the sternum area when he squats and deadlifts however I'm not man enough to have a tight 13mm belt on my sternum area. (actually cringing just thinking about that pressure lol.)

6-12-14 Accessory day!!!


Paused squats (3 second pause in the hole)

270 - 2 x 3
270 x 5

Seated military press:

190 - 2 x 8
210 x 8
210 x 10

2 board paused bench:

270 - 3 x 5

EZ barbell curls:

4 x 15

Dips:

3 x 12

Core work:

150 reps


Called it a day here, allowed myself to sleep a bit more this morning and it made a noticeable difference. Typically I get home from work at 2AM go straight to bed then up around 8AM from time to time this catches up with me given the intensity of my training days.

Tomorrow will be a prowler session, its been a while since I broke this thing out so I'm very excited to let it kick my ass.

https://www.youtube.com/watch?v=iekO-0p9wY4



Video of the jump at a 9'9" rim after the prowler session. one day I'll get my 19yr old hops back