Thurs., May 3/2012
High Volume CAT style session
Front squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x 5 x 8 sets ( took 26:22 minutes, reps were all pretty crisp)
Fri., May 4/2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds
Sat., May 5/2012
DL(kk, 2 mats): 155x4, 225x3, 335x2, 425x1, 515x1, 605x1, (drop to floor and add belt) 675x1, 725x -, 725x-, 605 x 4 x 5 sets
*My back just wasn't feeling tight today. I could probably have grinded the 725's up...but i'm in no mood to push to limits and risk injuries at this point.
Mon., May 7/2012
This week is going to be a little fun. I figure I might not get a chance to train all weekend (Fri-Sun) because the Crossfit Otown team will be competing at the Canada East Regionals...so I might as well at least squat or DL everyday. I thought I would do a few reps around 80%(gym max 700) today to see how it feels ...since... I've been dabbling extremely light these days.
Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 560 x 3 x 6 sets
*Feeling nice a smooth. Still feels very light. I may go heavier next squat day just to see where I'm at.
Tues., May 8/2012
DL (off 2 mats, kk): 155x3, 245x2, 335x2, 425x2, 515x3 x 8 sets
Wed., May 9/2012
Went into this workout just thinking about moving some weight, no real goals in mind. Just want to move something heavy today. I am kind of just thinking of this week as fuckery with the regionals coming up....and Im going to be getting serious in June so I might as well just take it easy and have fun.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 635x1, 660x1, 505x 3 x 3 sets(CAT)
* The 660 felt heavy on the back bc I haven't squatted heavy in a while. And I caught myself analyzing how it felt on the way down rather than just squatting it...it was smooth down and up at a medium pace...easy enough that I thought about trying 685 but told that greedy gravity hoarding son of a whore in my mind to wait until the future to get too serious.
Thurs., May 10/2012
I just took it easy today. Got a pump in my shoulders and triceps.
Inverted ring rows x 40
w DB Bench Press 70's x 25 (for shoulder rehab)
w external rotators( seated elbow on knee like a poser)
w Bent over DB Lower trapezius Y raises
X 4 Rounds
Today was a long day. Crossfit Regionals in Mississauga. A lot of sitting, standing and wanting to be out there helping the team. Crossfit competitions are very difficult to watch without wanting to be out there competing. I find this especially so in the team competitions. I miss team sports sometimes.
After watching, I was feeling pretty amped to lift some weights. I went to a basic globe gym called Fitness 365. Mirrors, big bodybuilder dudes(like pro big big), hot figure type babes, dorks on machines..bosus bla bla..the usual globe gym.
Front Squat: 135x5. 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635x1, 675x1, 500x 3 x 3 sets
DB Bench Press: 110's x 15 x 3 sets
Rear Delt DB flys: 40's x 20 x 2 sets
**My squat was feeling very good today. The 7 plates a side moved DAMN FAST A few factors to consider: the plates were lighter(One trainer said 2 lbs a plate, other guy said each plate was a 20kg)...regardless it was probably more like 660x1 but who knows. The bar was also an Ivanko bar which is very whippy and makes coming out of the whole much easier than the texas squat bar back home. Also, I haven't squatted in front of a mirror in literally years...my technique felt picture perfect being able to watch myself. I am considering training at a globe gym every now and then to watch my technique....and to get stared at...
RxMuscle magazine guy happened to be training there. Took a video of my '675' and asked if i'd be interested in doing an interview and lifting for the camera if he were to come down to Ottawa...we'll see what comes of it.
Sat., May 12/2012
Another day of Crossfit Regionals. Man, Crossfit is pretty damn cool.
1) I wonder if I will ever be able to put it together to hit my 2000 @ 220 in just a belt powerlifting goals. I feel close...yet...so far sometimes... a 750 squat, 475 bench and 775 DL are all not only attainable, but close for me....and yet...I still gotta have a good day, on the day that it counts, and put them all together.
2) After reaching 2000@220 and considering myself "Attaining Mastery" or simply accomplishing the goal I set out to do...Will I be able to walk away and take on a new challenge with many new obstacles...Crossfit. I know PL's reading this are laughing...but boys...shit looks challenging...And I think I'm up for it....but will I be able to walk away from something I love so much and am so heavily invested in....who knows...THE IRON BUG IS A STRONG FUCKER TO SHAKE.
Anyway, BACK TO FITNESS 365 today.
Deadlift(kk style, off floor): 135x3, 225x2, 315x2, 405x1, 495x1, 545x1, 585x1, 635x1, 675x1, 725x1 (again...plates may have been lighter so maybe around 700 or so).
Wide grip Chins: 2 x 25
Close Grip: 2 x 25
Inverted Rows(bar) 4 sets of 25
***Also, Bumped into Sevan Matossian, the guy who did the Crossfit video of Willie and me demonstrating how the bench shirt works. He does all of the Crossfit Journal videos and has done some pretty cool documentaries...I think everyone should watch PULLING JOHN...it's a GREAT documentary on Arm Wrestling that I've watched a dozen times. Anyway, Sevan said that he would love to come down for a few weeks before RAW 504 Clash For Cash(September) to film training, interview etc... and then fly out to the meet in New Orleans to video the competition....Who knows if that will actually come into fruition...but the possibility ..just the thought of it...is exciting.
Sun., May 14/12
So this weekend, while at the competitions in Mississauga, I stayed with my old roommate, Stefan Bulfon, from Western. He's Chiro and trainer. He did some assessments, acupuncture, and then some lovely ART on my shoulder...and was able to to restore full range of motion back to my shoulder....problem is...I need lots of this treatment for the pain to stay away and the injury to be fixed....so now I need to find a accu and ART person in Ottawa.
Mon., May 13/12
Inverted Rows(bar): 6 sets of 25 reps
w DB Bench Press: 105's x 15 x 5 sets
Might squat heavy tomorrow....we'll when I wake up i'll decide...it's late right now..night.