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I was unable to drink a whole gallon of milk the past two days because I was helping my father move. I tried to eat a lot and weighed myself yesterday and I clocked in at 170! Hellz yeah! Great stuff! I will keep packing it on. I am going to let my body rest for the next week as I will be busy with family affairs. I will continue to drink a gallon each day and am planning on doing 100 pushups for time one day and 250 air squats for time another. I will be visiting my niece as well and she probably weighs about 80 pounds so I am thinking of doing a few squats with her on my back to see how that goes too. Oh, and there will be a pool so I will be doing some laps. Last but not least I will be throwing in some burpees as well. 50 for time? 100? We'll see. When I come back I am going to d a week of pure CrossFit before getting back into the starting strength.
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I weighed myself this morning after only eating and apple and I was 171 lbs! Yes! That is a gain of 11 pounds thus far in 19 days! Great stuff. Here is today's workout:
I woke up early and worked out after eating an apple and drinking a cup of coffee. I got horrible sleep last night, about 5 hours worth and am stressed due to some family stuff. My head really wasn't in it today. I got 160 up ok but on the last couple reps I just didn't have that junk yard dog aggression to tray and get it back up. Same thing goes for the bench. I felt good about the power cleans, they went up easy and smooth. Squat 45x5x3 65x5x2 95x5 125x5 145x5 155x5 160x5 160x4 160x3 Bench 45x5x2 65x5x2 95x5 125x5x3 Power Clean 65x5x2 95x5x3 Is it too soon to say I am getting bored of this workout? Well I am. I have a trip planned next week so I will be taking a little break from the heavy weights and be doing some pushups and air squats when I get a chance. Maybe I will throw in some Tabata sprints for good measure. The timing is great on this. I have been lifting heavy and only heavy for about a month and I think my body is calling for a break. I have been lethargic and a bit gloomy. I will be back after the vaycay and hopefully keep pushing those numbers up. No weights today but plenty o milk! I worked on my handstands and held a handful for about 8-10 seconds. LEGIT! I was really pumped about it. I spent an hour working on kicking up to the handstand. I focused on getting the kick leg up solid first then following up with the other. I got the tip from the video below and it helped a lot. Usually I kick up and quickly follow with the other leg. Focusing on the one leg felt more controlled and smoother like I was gliding into the handstand. I also played around on a tree in the park I was in. Doing pullups and attempting muscle ups on the branch. I got my elbows over on my last try but was pretty wiped to do anything more. If you are interested in getting a handstand watch the video below. The guy talking looks like a Bboy of sorts but gives good advice. I recommend getting a solid headstand then frogstand then practice kicking up on a wall and hold the handstand for time then try kicking in open space. Main points to tak home from video: Grip the floor with your hands Shrug your shoulders while in the handstand. (active shoulders) Keep tight, suck in your belly button and  215lbs. Bumper plates are great for the ego. I took yesterday off because I just felt lethargic. No matter what anybody tells you it is always best to listen to your body. Too much rest and you get strong/fast/stamina slower, too little rest and you get injured faster. If pressed I'll take the former. Last time I pushed it I injured myself and sat out for a month. Here's what today looked like. Squat
45x5x2 65x5x2 95x5 125x5 135x5 145x5 155x5 160x5x3 Press 45x5x2 65x5x2 75x5 85x5 90x4 then 1 push press 90x3 then 2 push press 87x5 Man this press is going up slow! I really thought I would get 90 today. I had to push press it to get it up on the last few reps. I then took the weight down to 87 and pressed 5 out fine. I decided to doo some assistance work for the hammies and shoulders today in hopes it will take this up quicker. Deadlift 115x5x2 135x5 165x5 185x5 205x5 215x5 I felt great on these. My 1RM was 220 so when I bust out 225x5 next week I will be super stoked!! Assistance work: Leg Curl 50x18x2 50x15 did this with about 60 seconds rest between sets. This is Hypertrophy work. Standing Dumbbell Press 15x15x3 same time frame on this stuff. Maybe I have not mentioned it before but all other lifts done with sets across have a rest of 3-5 minutes between them.The warm up sets vary from 30 seconds to 3 minutes of rest between. Rest day. Milked it. Got the car washed and had lunch with the grilfriend. Sun in shining in Oaktown and all is well.
OK so it's been two weeks and I have gained 8 pounds as of this morning when I was 168. That's about half a pound a day. I will take it and my lifts are continuing to go up so that's great too! Today I forgot my log at home when I went to the gym so here is what I remember doing.
Squat 45x5x2 65x5x2 95x5 115x5 135x5 145x5 150x5 155x5x3 really ground through the last few reps here but got er done. Squat Volume 6625 Bench 45x5x2 65x5x2 95x5 115x5 125x5 At this point I still feel intimidated on the bench. What if I can't do the weight and have to unload the bar all sloppy like? Today I decided to do some speed work so I dropped the weight down to 95 and did 3x10 as fast as I could with 30 sec breaks in between. I have heard the guys at WestSide Barbell do this on their Dynamic Effort days and it took the psychological BS out of it so I tried it. 95x3x10 30 sec between sets 95x15x2 45x20 Bench volume 9260 I skipped the power clean because last time I tweaked my back a tad and I was short on time as well I can see myself starting to slack here so I am gong to get my head back in it and move some weight. Total Volume today was 13250. I got this recipe from the CrossFit Journal. It is super easy and DELICIOUS!. The end result is fall off the bone tender shredded pork that is great for anything, I made lettuce wraps with it so far. Here are the ingredients: Pork Shoulder (mine was 4.39 lbs) 3 tbs Liquid Smoke. Mine did not turn out very smoky at all. Next time I will double it. Soy Sauce I just poured it over it to coat it. 6 tbs? Use Tamari for strict Paleo 1 head of Garlic chopped  The ingredients. Simple. Pre-heat oven to 350. Take skin off garlic and chop. Cut shallow slits along the shoulder on both sides ( I did 3 on each side) so the garlic and soy sauce(or tamari) are absorbed into the meat. Take 4 sheets of foil out. We will be wrapping the meat in the foil to keep it moist. Wrap meat in foil and place in a pan.  Bake for 5-7 hours. Mine was in there for 6 hours and turned out soo good!! Shred by running some tongs through it. It will be so tender you barely have to do anything at all. Wrap it up in some lettuce and maybe add some guac and your all good!!  Fresh from the oven!  The finished product. Here are yesterdays numbers:
Squat 45x5x2 65x5x2 95x5 125x5 135x5 145x5 150x5x3 Squat Volume 5850 Press 45x5x2 65x5x2 75x5 85x4 I should have got all five but my breathing was off on this set 85x5x2 breathing held tight and I made it through the lifts Press Volume: 2665 Deadlift 115x5 135x5 165x5 185x5 195x5 205x5 Deadlift Volume: 5000 I used a fatbar here which tested my grip. I felt strong. Total volume today was 13515. This is 790 more than 5 days ago. Let's look at my beginning numbers. Squat started at 125 7/7 and is now 150. 25 lbs up from 13 days ago. Press started at 75 since I push pressed the 80lbs. It is currently 85. 10 lbs up. Deadlift started at 175 and is up to 205. 30 lbs up. I started out weighing 160 lbs and when I checked 3 days ago I was 168. 8 pounds up. I hope to get up to 170 this week and get to 180 by September. It is now just a given that I am drinking a gallon of milk a day so I will stop mentioning it.
Squat 45x5x2 65x5x2 95x5 105x5 125x5 135x5 145x5x3 Bench 45x5x2 65x5 85x5 95x5 105x5 125x5x3 I got this up fine today but didn't want to mess with 130, the bench is intimidating without a spotter Power Clean 65x5x2 75x5 95x3 I felt a twinge in my upper back on the third rep and decided to call it a day. It feels fine no just a little sore. I will give it another go Tuesday. I drank a gallon yesterday and rested. I drank a gallon today too. I have gained anywhere from 3-7 pounds so far! I say 3-7 because I have not had a good chance to weigh myself accurately. A week ago i was 160.5 and I was 167 when I weighted myself in the afternoon this last Tuesday. Since it was in the afternoon and not in the morning I am not sure how accurate it was but regardless I have never weighed that much before. Regardless of my weight, my strength numbers are going up for sure, and those numbers don't lie. Here's today's workout, DEADLIFT DAY.
Squat 45x5x2 65x5x2 95x5 104x5 125x5 a week ago this was a struggle. Today it went up easy. 135x5 140x5x3 Squat Volume = 5500 lbs No TFL stuff today with the squat. I stretched a bit more before my session by doing a prayer squat, stretching my adductors by driving my knees out with my elbows. I also focused more thought on driving the knows out when driving out of the whole in the squat. Press 45x5x2 65x5x2 75x5 80x5x3 Press Volume = 2350 lbs I was planning on doing 8g lbs on the press today but went with 80. Last week I push pressed a couple of the presses at 80 pounds and this week I was able to lift them clean. Deadlift 115x5 135x5 165x5 175x5 185x5 200x5 5RM! Yes! That is a big number for me. My PR deadlift is 220 and I only did it one time a couple weeks before I hurt my back. 300 is in the not too distant future! Deadlift Volume = 4875 lbs Total Volume 7/14/2011 12725 lbs |
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