Muddy's Training Log

[pagangoddess]

Nice job Muddy. You're probably right about the deadlift. But to try to do that after a squat PR and still get 435 lbs. . . . impressive.

The dynamic squats were light, but the explosiveness is a great way to blow off irritation after a missed lift-- very medieval and all with the chains banging against the cage admid the grunts.

I'll have to remember that when I get into my new gym. They have chains.

[muddy]

Mon 7/27

Bench: 8x45, 5x95, 5x135, 3x185, 3x225, 1x275, 1x295, 3x8x225
Pullups: 9,7,7
Pullup negatives: 3x5 (just because the pullups were so lame)
DB Bench: 3x16x60 <-- move up to 70 next time
TBar Rows: 3x5x235, 3x8x135
Ab wheel rollouts: 3x5
Dimel deadlifts: 2x20x185

The shoulder is much better. By the end of vacation, it should be 100%. This is the first time dimels felt right-- I finally got the velocity and snap at the bottom to make them toasty.

@pagangoddess: 445! 445!! Don't take away that last 10lbs - I need 'em all!

[pagangoddess]

Sorry about the typo Muddy. Let me try that again.

Nice job Muddy. You're probably right about the deadlift. But to try to do that after a squat PR and still get 445 lbs. . . . impressive.

Better?

[muddy]

Thurs 7/30

It's almost not worth posting this...

Squat: 5x45, 5x95, 5x135, 5x185, 3x225, 3x275, 3x315, 3x365, 1x405
DE Box squats: total failure at 275. Sat down on the box and there I stayed.

Things have been very busy on all fronts, especially trying to wrap up work loose ends to go on vacation. I could tell I was really tired because 3x315 felt like a real strain. And to not even get up once on 275 for box squats.... ugh. Anyway, I felt I was going to hurt myself to try and continue. That doesn't feel great to leave like that, but I think it's the prudent thing.

Also, I wonder if this is some of the so-called CNS fatigue? I've no idea. Things were really rolling there for a number of weeks, and then it all seemed to come apart. It probably doesn't help that I've gotten pretty loose about following my own program in the last week...

I'm not worried. I think I'll just do crossfit workouts (2-3 more) before vacation, and then pick things up again afterwards, fresh.

@PG: Much better! See? I really do need every pound.

[atypical1]

That's still a solid workout! When's the last time you took a break?

james

[muddy]

February... I'm definitely overdue. (It certainly didn't feel solid...)

[atypical1]

Holy crap! Yeah, you are definitely due for a break.

james

[Mouse]

February... I'm definitely overdue. (It certainly didn't feel solid...)

You need a week on the Guinness Muddy.

[guru]

Also, I wonder if this is some of the so-called CNS fatigue? I've no idea.

I have noticed that the training usually goes in a wave pattern - a progressing wave & a stalling wave. Moreover, I think the box squats would definitely be very tough after all that volume on the squats.

Enjoy the vacation - come back stronger.

[muddy]

Sat 8/1 - Metcon

Fight Gone Bad (3 round version) - score 233 (lame!)

The description of this hellish invention is here:
http://www.crossfit.com/cf-info/faq.html#WOD2

Chatty explanation and demo (probably the best of the 3 links):
http://media.crossfit.com/cf-video/Cros ... nation.mov

Just action of crossfitters doing this:
http://media.crossfit.com/cf-video/Cros ... oneBad.mov

I've never done this one before. It is probably the hardest crossfit WOD I've done to date, and the result was disappointing. Supposedly this WOD was created by Glassman for BJ Penn's training (who knows, who really cares). I expected to score 300+, but I was pretty rapidly disabused of that notion partway into round 2. It's hard to appreciate just how brutally nasty this is, even with the specified light weights, until trying it. I'm not down about it, just determined for next time. I will definitely be doing this again until the scores are consistently and comfortably into the 300s.

@Mouse: I don't have a personal doctor, but if I did, I would want you for the job. A week on the Guinness it is, then.

@guru: Yeah, I think you're right. Ups and downs, etc etc., all the long term. Thanks for the reminder!

[zizzy80]

Those look brutal. I mean, I puke after the bear. Dang....

[sgi4950]

Enjoyed the links. That does look like a hellish invention. Will you be posting your vids so we can compare? When do you plan on giving it another go?

Thanks again for your input on my log. It's always interesting and appreciated.

Did you say where you are headed for vacation?

[muddy]

Tues 8/4 - Last session before vacation

ME Deadlift: 3x3x245, 2x3x335, 1x425, 1x485 PR
Metcon: Fight Gone Bad (3 rounds) score = 262

Well, that's it on the PRs without putting in some more honest work. I thought I had 485 in me, and it went up without too bad a fight. But there's not much more to show until I put in more real work.

FGB went better, but it still kicks my arse. Normally I don't do the same one so close together, but it was on my mind. I can't imagine doing a 5 round version of this. Round comparisons on score from 8/1 to today went like this:

On 8/1: 103,66,64
Today: 110, 80, 72

So I still just gas and die towards the end. Something to work on.

@zizzy: the bear is nothing to sneeze at!! it's, well, a bear!

@sandi: i really want to get a video camera of some sort as a form check. my wife almost always checks squat depth and form. still, it would be really useful for olympic lifts (which I've not done much of lately), and also metcons. i can imagine it could be painfully bad to watch at times. maybe later this year... we're taking the motorcycle and just driving north up the coast into oregon and washington. we have a rough idea of places we want to stay, but we generally wing it and go where we feel like. believe it or not my wife really wants to do this as much or more than i do! i suggested a week in manhattan then drive to upstate new york, but it lost out in favor of this. it should be a lot of fun.

[guru]

Congrats on the deadlift PR. Glad that it was not too difficult. Mine was not too pretty in spite of being a PR.

On 8/1: 103,66,64
Today: 110, 80, 72

There's a definite improvement, no? I'm not aware of the scoring pattern though.

Enjoy the vacation muddy.

[atypical1]

Congrats on the dead PR! That is an assload of weight (so to speak). You need to slow down so I can catch up.

james