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Post by Baph on Nov 12, 2016 17:47:55 GMT -5
Snatch up to 90 kgs (199 lbs) Dead lift up to 550# x 3 Strongman work - circus dumbbell clean and push press, 12" log clean and push jerk, frame hold for time
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Post by Baph on Nov 15, 2016 0:40:38 GMT -5
Man I am beat to death from that Strongman training. Yeesh.
Bench only today. 325 x 3x3.
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Post by Baph on Nov 15, 2016 23:14:34 GMT -5
Getting back into a rhythm now. 4x4 @ 515# squat and some of the smoother reps I've had in a while. Time to settle in to the grind.
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Post by Baph on Nov 17, 2016 1:47:53 GMT -5
Back today with strongman training. Yoke walk up to around 550 lbs. Probably got six rides under my belt, 90' per round, adding weight every round or two, ending up at 550ish. Then log clean and press ending up close to 200 lbs. Practice is really paying off here. This was frustrating just a couple weeks ago, but smoked it tonight. Yes, I smoked a fucking log.
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Post by Baph on Nov 18, 2016 22:07:21 GMT -5
Rough Friday . . . still feeling beat up. Doing too much. Strongman. Indoor soccer. Flag football. Powerlifting. Olympic weightlifting. Fucking like a teenager. Jesus.
Bench press 3x3 @ 330# Dead Lift 1x3 @ 555#
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Post by Deleted on Nov 20, 2016 11:32:11 GMT -5
Tweaked my mid upper back...pull starting my damn leaf blower last Sunday.
Made it every morning for the past week, but just did some stretching and sauna. Just wanted to keep it the routine and ritual going.
About to head in there now, gonna do a back workout, just go very light and focus on movement.
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Post by Baph on Nov 21, 2016 1:46:10 GMT -5
Here's what's on tap for Turkey Week:
Monday - Bench Press 3x3 @ 335#
Tuesday - Clean and Jerk into the 120 kg - 135 kg range for a couple singles Squat 4x4 @ 520#
Wednesday - Strongman Practice
Thursday - Snatch into the 80 kg - 100 kg range for a couple singles Front Squat 4x2 @ 315# Press for Volume
Friday - Traveling
Saturday - Dead Lift x 3, 2, 1 @ 560#
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Post by Baph on Nov 24, 2016 0:44:54 GMT -5
About to jet out for the holiday, so I'll go ahead and recap the week.
Stellar benching on Monday. 3 sets of 3 reps at 335 lbs. Best benching I've done maybe ever. Really getting the torso arch, tension, and bar path ironed out and consistent, and starting to hit stride on this. I want a 400+ competition bench ASAP, and if I stay uninjured I'm confident that's not too far off. Current PR is 374. I'll be repping just 20 lbs below that by the end of the year.
Stellar squatting on Tuesday. Best session I've had in maybe a month. Smooth, good bounce, good bar speed, everything had a nice rhythm to it. Very encouraging. Squatted 4 sets of 4 at 520 lbs. Anticipate being at 550 for reps by the first week in Jan. My lifetime best x 5 is 600, which is going to be hard to beat, but we'll see. More important to me is to end up with a heavy single in a competition. 660 lbs would be a PR and an awesome lifetime achievement. I think I have a shot. We'll see.
Strongman today. Again, just awe struck at how brutal and nuanced and difficult it is to be really good at strongman. I can tell you right now, unless you've done it competitively, you have no fucking clue how hard that shit is. Watching World's Strongest Man on ESPN2 is very misleading. At just a fraction of those weights it's so hard to control inertia and balance and stability it's almost overpowering. And it's VERY hard on your body, by the way. I'm stiff for a full 24-48 hrs afterward. My knees and hips are inflamed. My back is sore. I've got weird little strains and knots and shit all over my calves and upper back and random places. Learning to control these awkward objects and make them look smooth/efficient is incredibly difficult and I've been duly humbled by this whole process.
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Post by Baph on Nov 26, 2016 13:00:33 GMT -5
Pretty proud of myself. Managed a 560# x 3 dead lift after a 7 hour drive to Ruston, LA. Took me for fucking ever to get loosened up.
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Post by Baph on Nov 29, 2016 23:43:12 GMT -5
Solid return to the iron today. Was mildly concerned after that much driving, but managed to get it done.
Bench press 3x3 @ 325#. Considering adding in some more volume here. Feel like I can handle it now. Maybe a 4x3.
Squat x 4, 5, 5 @ 525#. Interesting session. Normally go 4x4, but the first set wasn't terrible so I opted to attempt a return to the 3x5 program and managed 5s on my next two sets. Will attempt a genuine 3x5 next week at 530#.
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Post by Baph on Dec 4, 2016 16:16:58 GMT -5
Did the 1st Annual Bill Kazmier Strongman Classic in Arlington, TX this weekend.
#humbled
It was a Pro/Am. I did the Am. And barely at that. Strongman is fucking HARD. Heavy, awkward, surprisingly conditioning oriented, and surprisingly technical.
The Pro division looked like an NFL o-line. This was an Arnold's qualifier and there was something in the neighborhood of $30,000 up for grabs, so big names came out. Lots of guys from Europe, Russia, Iceland. The current #6 Strongman in the world. Saw two guys dead lift 900#. One of them smoothly enough it looked like he could have done a set of 3. Monsters. I don't often feel small. Yeesh.
The Am division was stacked with people trying to go pro. Top two finishers get auto bids to nationals in Vegas. I thought we were gonna fuck around and lift some kegs. I got absolutely merk'd.
The events were incredibly difficult. Very heavy. Very awkward. My prep was clearly insufficient. Here's an example. I PR'd my yoke walk at 675# for 40' and I PR'd my log clean and press for three reps at 265#. And yet I finished next to last in my division. I was competitive in the things I could do, but several events I just couldn't manage the implements at those weights. Circus Dumbbell was difficult. I got 3 reps and was hoping for 10+, but if you've never worked with a real circus dumbbell, it ain't a fucking dumbbell. it's 4x as big, has an extremely thick handle that's impossible to grip, and the basketball-sized, spherical bell ends are virtually impossible to stabilize. There were other events like this as well. Frame holds. Keg carries. Things that if you hadn't trained them for months just weren't going to go well.
I'm blown away at how difficult that shit was and how some of those guys made it look easy. I am a large, strong person and I got wrecked.
Bill Kazmier was there and MC'd the whole thing. He was great. Told stories. Interacted with us a lot. Pretty sure he was drunk toward the end.
No injuries, had fun, got some humble pie, now back to the barbell and things I don't suck at.
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Post by Baph on Dec 5, 2016 22:39:40 GMT -5
Bench only today. 340# for 3, 5, 3.
Not what I planned going in, but the first triple felt nice so I pushed on set two and managed a fairly smooth x5. Going to attempt a return to 3x5 next week if possible.
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Post by Baph on Dec 7, 2016 0:29:31 GMT -5
Squat 530 for a 3x5!!!! Elated to be back on the 5s straight across. Good reps tonight. Weight is heavy. Takes a toll. Got nauseous a couple times. But very happy.
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Post by Baph on Dec 9, 2016 10:56:11 GMT -5
The 3x5 train continues!!! Bench 3x5 @ 345#. Have now returned two of my three primary movements back to their initial progression schemes. Have no intention or desire to do this with dead lift, but I supplement pulls with snatches and cleans already, so I get more liftoff volume than normal already.
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Post by Baph on Dec 10, 2016 20:40:26 GMT -5
Dead Lift 1x3 @ 565# managed to survive a week off and avoid a reset. Some really positive things this week. Hoping to avoid the dreaded holiday derailment.
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Post by sooner2 on Dec 11, 2016 20:13:31 GMT -5
Damn good work by you; especially after the injury. Keep grinding away during the holidays.
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Post by Baph on Dec 11, 2016 22:23:54 GMT -5
Appreciate it. The arm is a slooooooow heal. I still feel scar tissue and dull aches periodically. And my dynamic pull (snatch, clean, pull-ups) has still not recovered fully a full 14 months later.
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Post by Baph on Dec 12, 2016 0:12:15 GMT -5
Time to get ya mind right. The week ahead:
Monday - Snatch Balance 10x1, Bench 3x5 @ 350# Tuesday - Clean and Jerk to RPE 8, Squat 3x5 @ 535# Wednesday - Lick Wounds Thursday - Snatch to RPE 7, Front Squat 3x3 @ 225# Friday - Dead Lift 1x3 @ 570# Saturday - Bro Sesh + Mild CrossFit
We are now six weeks out from the state championship pwr meet in OKC.
Expecting to bench PR at something close to the 400# mark. Dead PR is less likely, but certainly attainable. Would need to pull 640+ and that will be a chore, but I'm optimistic. Squat PR is the least likely, as I'll need to hit something a full 125# over my current working sets. That's a hail mary. I do expect to be in the 600s for both big lifts, though. So if you're having a good day and you managed the adrenaline right, who knows?
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Post by Baph on Dec 12, 2016 16:23:35 GMT -5
Monday down. Snatch drops didn't happen. I am WRECKED from an indoor soccer double headder Saturday night. Wrecked.
Bench 350 for a 3x5 did happen. Super nice first set. Solid second. Work for the third.
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Post by sooner2 on Dec 12, 2016 17:33:31 GMT -5
Can u add anything to the rumors that the opposing teams in your indoor soccer league have no fewer than 80 percent of their 150 lb players shit themselves with swirls of foamy anxiety induced feces when u step on the court?
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Post by Baph on Dec 13, 2016 1:32:45 GMT -5
Happy to dispel those rumors. A more apt description would be a swarm of 150 lb hummingbirds with superior pacing and movement dismantles lumbering squad of meatheads with extreme prejudice.
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Post by Baph on Dec 14, 2016 0:24:03 GMT -5
Super light cleans. Mostly as a warm-up. Then squat 535 for a 3x5. Hard work, but overall one of the better sessions I've had in a while.
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Post by Baph on Dec 18, 2016 2:41:00 GMT -5
CRUSHED dead lift today. Holidays and holiday travel could not be coming at a worse time for me. I'm really hitting my stride right now and it's all about to get derailed.
Thanks, Obama.
Touch-and-go bench press at 390# for a single.
One set of three dead lift at 570# fairly smooth . . . even to the point I was contemplating making it a set of 5.
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Post by Baph on Dec 18, 2016 2:48:03 GMT -5
Notes for next week:
Monday - hoping to bench if this mild strain in right pectoral is ready to work. Target would be 355 for a 3x5. Tuesday - light cleans and heavy squats. Target is 540 for a 3x5. Wednesday - off. Thrusday - normally off, but may condense the training week due to holiday travel. If recovered, I'd probably go ahead and snatch light and dead lift heavy on Thursday. Target would be 575 for a 1x3. I've also started pressing again and would like to establish a good working weight and begin a progression. Got a single as high as 205 and a triple as high as 175 this week.
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Post by Baph on Dec 20, 2016 23:52:21 GMT -5
Dumb shit going down tonight with a 10 lb jump in squat progression, bypassing 540 in favor of 545 for the 3x5. Nearly backfired, but managed to get all 15 reps with a few trips off into the weeds but overall a solid workout.
Still unable to bench due to tender right pectoral from the dick measuring adventure at 390 last Friday. Will give it another day or two and see if I can go on Thursday.
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Post by Baph on Dec 22, 2016 0:44:07 GMT -5
Dumb shit v. 2.0 going down tomorrow. The goal would be to bench Monday's workout, 355x3x5, then to dead lift 575 x 3. Slightly concerned about both movements. Hope pectoral is ready. And this soon (2 days) after brutally heavy squats, there is a risk in taking on heavy deads before full leg/back recovery.
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Post by Baph on Dec 23, 2016 0:51:11 GMT -5
Bench felt better. Not 100% healed up, but hit 315 without any pain or aggrivation. Went up to 355 to attempt to complete Monday's workout and felt a slight twinge, so I shut it down. Will have to scrap the current plan and reassess. Just a month out from the meet there's not enough time to ramp back up.
Hit the dead lifts fairly easy. 575x3.
So, now we enter the fun phase of this progression. Inside a month there isn't much room to push the linear reps/sets scheme any further. We will switch to neuromuscular training at this point, which is learning how to handle monster weights in small doses, both psychologically and physically. 3x5s no more. Now it's heavy doubles, heavy singles, competition standards, moving on command, doing multiple lifts in one session (as you will in a meet).
Will start next Wednesday. Time to chill for a few days and enjoy the holiday.
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Post by Premier on Dec 24, 2016 18:28:41 GMT -5
Hey Baph. I read in the "what you do for a living" thread that you are involved with crossfit. I been doing it for a year and saw some good results. I had to stop several times because of my back issues. Im wondering if ill be able to keep doing it after my surgery. I never went full force as i was just interested in losing weight and not trying to break any records with the weights. Wondering if i will be able to go back
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Post by Baph on Dec 25, 2016 22:05:07 GMT -5
In the world of crossfit I never go full force, as you say. I got 80% and work on being smooth and efficient. I would assume you'd be able to continue if you do it smartly and have a good coach who can modify and accommodate for your situation.
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Post by Premier on Dec 26, 2016 0:22:41 GMT -5
In the world of crossfit I never go full force, as you say. I got 80% and work on being smooth and efficient. I would assume you'd be able to continue if you do it smartly and have a good coach who can modify and accommodate for your situation. Yeah the coaches were pretty good about showing me mods for everything that was lower back intensive. I'm going to give it a couple of months and work mostly on cardio while I finish healing up. But I want to go back for sure. Most weight I have ever lost compared to any other workout.
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