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SociallyChallenged Workout Journal

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Today's workout:

Fran
21-15-9
Thrusters
Pullups

Time: 16:12

My grip completely went to crap on this WOD. My wrists were having a really hard time being where they needed to be with my elbows up. They started to hurt, which destroyed any grip I had. I had to stop not because of my cardio, but mainly because of my forearms. *Sigh* Not the greatest workout. I crammed out the first 21 thrusters in a little less than 2 minutes and was hoping to keep the pace up. I guess we'll just have to see about next time.
 
Originally posted by: SociallyChallenged

My grip completely went to crap on this WOD. My wrists were having a really hard time being where they needed to be with my elbows up. They started to hurt, which destroyed any grip I had.
Click to expand...

Do you do many forearm/grip focused exercises? My grip is holding me back as well; I started focusing on them recently. (Painful) progress is being made.
 
Originally posted by: SKC
Originally posted by: SociallyChallenged

My grip completely went to crap on this WOD. My wrists were having a really hard time being where they needed to be with my elbows up. They started to hurt, which destroyed any grip I had.
Click to expand...

Do you do many forearm/grip focused exercises? My grip is holding me back as well; I started focusing on them recently. (Painful) progress is being made.
Click to expand...

I don't normally. I have a grip trainer which I need to continue using. My grip failed on this one due to my attempt to get my elbows up on thrusters for form. This really put a strain on my wrists and therefore my forearms since they weren't flexibility enough to relax during the front squat portion. My grip isn't terrible - I mean, I can deadlift 300 pounds and the grip is fine. It's usually the higher volume stuff that gets me.
 
Today's workout:

Deadlift:

Warmup:
10x45, 6x135, 5x185, 3x225, 2x275, 1x295

Work sets:
3x5x295

Italics means double overhand grip.

Dips:
1x10xBW, 2x8xBW+45

I was kinda rushed tonight since me and my roommate got to the gym at about 6 and anticipated watching the wrestling meet at 7. I got my warmup in really nicely. I was sorta confused as to what weight I wanted to use, but I knew I wanted to push it. As I got to 275, it felt heavy, but not something I couldn't do for 5 reps. The 295 was challenging... probably approaching my 5RM. I got the first two sets done clean. The last set, my grip started failed with left hand pronated and right hand supinated on the second rep, which tore open a callous on my left hand (that I just trimmed up the other day). I ran, grabbed a paper towel for blood control, switched grip and finished the set. I consider it one set because I only took about 10 seconds to run and grab the paper towel. All in all, I was rather impressed.

On another note, my friend's friend who powerlifts in the 230lb weight division rolled around. He is a beast. His PR in DLing is 700 pounds. I felt like a peon with my mere 300ish pounds. That guy is insane. He has the drive, the build, and the genetics to be an amazing power lifter. He's good encouragement.

Oh, also, I kinda stole some of Deeko's coach's advice for DL form. I couldn't move my legs in as close as his coach made him due to hip flexibility, but it definitely helped with some driving power. Thanks, Deeko. I appreciate the info, man.
 
2-1-08

So I've decided to update this since I've made some good progress. I've modified my workouts to a semi-"black box" routine (as called on the CF forums). I'm integrating both heavy lifting and CF WODs into my weekly workouts. I've been working out an average of 3-4 times a week (due to my schedule), usually involving two heavy lifting days, one high intensity metcon, and one low intensity metcon. I'm pretty much approaching the workouts as they come since I want to appease my body and my mood while staying balanced.

I'm training my lifts hard in an attempt to train for a powerlifting competition at some point in the future. My projected 1RMs are: bench - 186, squat - 276, deadlift - 332. Clearly, these aren't really competitive numbers. I doubt I will compete in the overall category due to a bad shoulder that I won't push too hard in bench. Instead, I will likely just compete in deadlift. The sucky thing with this is the patience game. If I could do so without overtraining, I would deadlift twice a week; but I know my body needs much more rest than that so I usually train deadlift directly once every 7-10 days.

I figured I'd give a general update. I'll post some new pictures this week probably.

(Also in original post).

I just wanted to update this in case anybody had some legitimate advice or experience on what I'm doing. I keep an open mind and would be willing to listen to pro's and con's and suggestions on how to approach my goals of putting up high numbers while maintaining ~150 lb body weight and while improving cardiovascular health.
 
I woke up sick Monday morning so I'm taking some time off, albeit unwillingly. I was going to go for a light jog to get the juices flowing, but it feels like bronchitis so it just hurts. Hopefully I'll be over it by Saturday so I can at least get something in. *Sigh* Illness is frustrating.
 
I finally got back into it today. Today's workout:

30 Muscle Ups for time

Time: 4:45.

I finally got a really good kip down Saturday night while at a playground. I got 15 pullups in without warmup and without any feelings of fatigue. This is where lower body weight is beneficial in CF. I felt pretty darn good. I got 10 muscle ups in a row starting the workout then did them in sets of 5. My elbow started to hurt a bit though so I had to do some weird "get half your body up first and then shift the rest up" to finish. It was alright.
 
Adding squats into my routine has done a good deal for skiing/kickboxing. Currently just using dumbells still but I can definitely feel the difference. Thanks for the tip.
 
Originally posted by: SKC
Adding squats into my routine has done a good deal for skiing/kickboxing. Currently just using dumbells still but I can definitely feel the difference. Thanks for the tip.
Click to expand...

No worries, man. Squats are great. It's a shame more people don't use them in the venture toward fitness.
 
Originally posted by: SociallyChallenged

I'm training my lifts hard in an attempt to train for a powerlifting competition at some point in the future. My projected 1RMs are: bench - 186, squat - 276, deadlift - 332. Clearly, these aren't really competitive numbers. I doubt I will compete in the overall category due to a bad shoulder that I won't push too hard in bench. Instead, I will likely just compete in deadlift. The sucky thing with this is the patience game. If I could do so without overtraining, I would deadlift twice a week; but I know my body needs much more rest than that so I usually train deadlift directly once every 7-10 days.
Click to expand...

Competitive deadlifters still only pull once a week - less than that once you get within 4-6 weeks of the meet. Don't forget that proper squat training DOES help your deadlift, so you are still helping your deadlift out on other days. Also, ancillary upper back training like barbell rows, shrugs, and good mornings are good additions to your workout to help improve your deadlift.

Also, once you start actually training for competition, cut back on your reps. Your work sets should be singles, doubles, or triples - save sets of 5 for warmups and/or helper exercises like block/rack deadlifts.

Good luck - did you have any particular meets in mind?
 
Originally posted by: Deeko
Originally posted by: SociallyChallenged

I'm training my lifts hard in an attempt to train for a powerlifting competition at some point in the future. My projected 1RMs are: bench - 186, squat - 276, deadlift - 332. Clearly, these aren't really competitive numbers. I doubt I will compete in the overall category due to a bad shoulder that I won't push too hard in bench. Instead, I will likely just compete in deadlift. The sucky thing with this is the patience game. If I could do so without overtraining, I would deadlift twice a week; but I know my body needs much more rest than that so I usually train deadlift directly once every 7-10 days.
Click to expand...

Competitive deadlifters still only pull once a week - less than that once you get within 4-6 weeks of the meet. Don't forget that proper squat training DOES help your deadlift, so you are still helping your deadlift out on other days. Also, ancillary upper back training like barbell rows, shrugs, and good mornings are good additions to your workout to help improve your deadlift.

Also, once you start actually training for competition, cut back on your reps. Your work sets should be singles, doubles, or triples - save sets of 5 for warmups and/or helper exercises like block/rack deadlifts.

Good luck - did you have any particular meets in mind?
Click to expand...

Will keep that in mind. The CF WOD for me for tomorrow is actually singles of deadlift so that works out quite fine then. I'm trying to find a way for me to get in 3 heavy lifting and 2 good metcon days in per week so I can have my all around fitness and get my strength up. I've been contemplating incorporating some auxiliary lifts on squat/bench days for deadlift so I'll see what I can do about that. My schedule is limited during the time of the upcoming meets, but I may be looking at some SoCal ones during early summer. I haven't checked as of yet if there are actually any available during that time.
 
Today's workout:

Deadlift
1-1-1-1-1-1-1

Warm up sets:
10x45, 6x135, 4x185, 3x225, 2x275, 2x315

Work sets:
1x335, 1x345, 1x350, 1x355 PR, Fx360, 1x350, Fx345

Also did:
DB Shrugs
3x8x70's

DB Bicep Curls (for giggles)
1x5x30's, 2x5x40's

I'm pretty stoked about the DL PR. My form went to crap after 315, but I tried to keep it in mind for every rep. 355 at 151 pounds... that's 2.35 BW. Not too bad. I hope to be closer to 400 in the near future. 400 would be pretty sweet. That's the goal right now.
 
Today's workout:

Front Squat
3x5x195

Bench Press
1x5x175, 2x4x175

Inverted rows
1x8xBW+45, 2x6xBW+65

Front squats were difficult, but I found I could dig myself out easier if I got a big lower in the squat. My back was really feeling it and I definitely coulda gone heavier if it weren't for the deadlifts on Wednesday. For bench, my shoulder felt pretty good the first set. Afterwards, the performance definitely plumetted. The endurance in my RC for stabilization is poor so I will incorporate my rehab into my routine each day now. I was going to 50 pullups for time for back work, but the pullup bar we have in the gym is greasy, metal, and very thin. I decided against it and instead did some inverted rows. I was going to do bent over rows, but then remembers how much back was feeling. The form on the inverted rows was very easy to keep and I felt fairly pleased with my performance. Overall, today was a good day.

One thing I've realized though is that my squat form in general is a bit worse than I thought. I need to continue stretching my hip flexors because as I narrow my stance, which I've been trying to do, my butt wink gets fairly significant. I understand SOME breakdown of the lumbar arch is to be expected on heavy attempts, but I will continue my stretching to try to help with this. This was a good week back.
 
Congrats on the deadlift PR the other day. Nothing quite as primal and functional as lifting a whole bunch of crap of the ground 🙂

A couple questions for you:

1. How are you adding weight to your inverted rows? Do you have a weight vest or backpack stuffed with plates?
2. Why are you narrowing your squat stance?
 
Originally posted by: brikis98
Congrats on the deadlift PR the other day. Nothing quite as primal and functional as lifting a whole bunch of crap of the ground 🙂

A couple questions for you:

1. How are you adding weight to your inverted rows? Do you have a weight vest or backpack stuffed with plates?
2. Why are you narrowing your squat stance?
Click to expand...

Thanks. I felt pretty good about out. Next actual goal is to perfect the form at a weight similar to that.

1 - I set them on my chest. The plates aren't really a hindrance in form since they aren't really that thick. I would prefer to do the backpack stuffed with plates, but the rec center doesn't allow that due to thievery.

2 - I'm narrowing (and have been narrowing) my squat stance for the following reasons: a) my natural squat stance is quite wide. It was allowing me to strengthen my strengths and get weaker on my weaknesses. I wanted to prevent that; b) a narrower squat stance is more beneficial for a narrow deadlift stance. I have trouble getting my feet where I want them to be for deadlift due to hip inflexibility. I can perform with better form with a narrow deadlift stance. I also took some form tips from Deeko's coaching since I'm essentially the same build and maintain similar biomechanics.
 
Monday was the holiday. I was going to do the tabata workout (pullups, squats, pushups, situps), but it was pouring both Monday and Tuesday so I wasn't able to work out. I got back into the gym today and did:

7 rounds for time of:
10 reps Sumo Deadlift High Pull 95 pounds
10 dips

Time: 12:13

I wanted to get under 10 minutes and was set for it, but the SDHP ruined me. My lower back, gluteus medius(es?), and my hamstrings were on fire after set 3. I was at 3:12 after the first 3 sets so you can see how my time slowed significantly. I haven't done sumo deadlifts, let alone SDHP before so it was a new experience. It was good for hamstring flexibility though so, although it didn't feel great, I know it's beneficial. Ah well, will beat the time soon enough. Fair workout.
 
Today's workout was sporadic:

2km Row

Pullups
2x15xBW
1x5xBW+50

Pushups
3x20xBW

I was really just looking to do something today. The last workout with SDHP really killed my hammies and back. I was going to do my squat/bench day today, but instead decided to take it easy and just do those tomorrow. Hopefully I'll be manageably sore for those. Depending on how that goes, I'll shoot for deadlifts on Monday or Wednesday of next week. Yay deadlifts.
 
Today's workout:

Squats

Warm up sets:
10xBW, 8x45, 6x135, 4x185, 2x225, 1x265

Work sets:
3x5x265

DB Bench Press

Warm up sets:
15 pushups, 10x30's, 6x50's, 2x75's

Work sets:
2x5x75's, 1x3x75's

Inverted Rows
3x5xBW+70

I was pleased with today's workout. My hamstrings were still fairly sore and I was slightly worried about doing 265 for squats. When I did my single rep of 265 during the warm up, it felt ok and the bar speed was good, but the hamstring soreness was effecting the overall flow. I had noticeably better bar speed toward the top of the ROM where I felt more glutes and quads were being used. However, I did get decent depth and I buckled down for all 3 sets. The last 2 of the last set were challenging to say the least. Next week I'll only be increasing 5 pounds because today was significantly approaching my 5 rep max. Also, the bench felt really good compared to the barbell bench I did last week. I kept my shoulder capsules tight, and was doing nicely. However during the last set, my left shoulder cracked a little bit (as it usually does if I try to push the ROM) which leaves it weaker than it needs to be to lift the weight. I thought it would be best to end there. Inverted rows were challenging, but smooth. The smith machine's bar is rough as hell and my hands got pretty tore up from last night and today. Time for callous management again. Overall, a good workout. I had a lot of fun.

Also, I'm contemplating buying a belt for when I do singles of deadlift and squat. I know there's some controversy about this, but obviously my goals have shifted a little bit. My intent is still to always maintain good form and I will continue to workout without the belt for all other exercises. However, the extra proprioceptive input during the singles would be good, I believe. Let me repeat it again: I intend to do this only for single reps approaching my one rep max.
 
You'd be surprised how much you get out of a belt when used properly. Of course you want to train beltless up until a certain point so you aren't reliant on it, but you can really press against the belt with your core and get a lot out of it. If you do train for a competition, I highly, highly recommend it. A real belt, not one of those crappy thin leather belts.
 
Originally posted by: Deeko
You'd be surprised how much you get out of a belt when used properly. Of course you want to train beltless up until a certain point so you aren't reliant on it, but you can really press against the belt with your core and get a lot out of it. If you do train for a competition, I highly, highly recommend it. A real belt, not one of those crappy thin leather belts.
Click to expand...

Yeah, I was looking at buying these because they were spoken of highly by people I know know what they're doing. You got the 13mm belt right? I heard most guys our size like the 10mm a bit better since it's more flexible. Plus it supports quite enough for the weight to be lifted by a 150lb'er.
 
Yes I just got the 13MM variation a few weeks ago. The thicker the belt, the more support you can get out of it (13MM is the max for competition), but yea the thing is stiff as hell, its VERY hard to get on and off at the proper tightness. Its getting better as I work it in though. My old belt was a 10MM by APT, it was decent, but the 13MM Inzer is already much better, even not fully broken in.
 
Originally posted by: Deeko
Yes I just got the 13MM variation a few weeks ago. The thicker the belt, the more support you can get out of it (13MM is the max for competition), but yea the thing is stiff as hell, its VERY hard to get on and off at the proper tightness. Its getting better as I work it in though. My old belt was a 10MM by APT, it was decent, but the 13MM Inzer is already much better, even not fully broken in.
Click to expand...

I'm not necessarily looking to use it to lift more weight. I'm moreso looking for it to make what I'm lifting much safer. I understand that both will do this. However, I've always been one for comfort and flexibility. That on top of the fact that I don't plan on using the belt very often (and therefore wouldn't break it in very fast) points me toward the 10mm belt.
 
10MM will still help with that, yes. And the 10MM Inzer is still worlds better than 99% of the belts out there. I'm just saying if you do get into competition, and you want to do as well as you can, you might want to consider the 13MM.
 
I bought a belt from Inzer a while ago, I think this one, and since my back injury, I use it for any 1RM attempts on deadlift. It's damn thick and took a while to break in, but I like it. Only thing I'd caution about is the sizes: their "large", rated at waist size 32-41, did not fit me back when I was wearing size ~36 pants. Or rather, it did on the very last notch, but was way too tight. Now that I've lost weight and am wearing waist size ~32, it fits comfortably, but there are still quite a few notches to go before it's at full tightness. If you can't try it on and are close to the "upper" end of a waist size range, you may want to pick the larger size.
 
Originally posted by: brikis98
I bought a belt from Inzer a while ago, I think this one, and since my back injury, I use it for any 1RM attempts on deadlift. It's damn thick and took a while to break in, but I like it. Only thing I'd caution about is the sizes: their "large", rated at waist size 32-41, did not fit me back when I was wearing size ~36 pants. Or rather, it did on the very last notch, but was way too tight. Now that I've lost weight and am wearing waist size ~32, it fits comfortably, but there are still quite a few notches to go before it's at full tightness. If you can't try it on and are close to the "upper" end of a waist size range, you may want to pick the larger size.
Click to expand...

Alright, thanks. That's good to know. I generally wear a 30-31 which may be at the cusp so I will see if I can talk to somebody from Inzer when I get around to it.
 
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