5/3/1+ Bench Press 135# for 6 reps
5/3/1+ Deadlift 127kgs for 1 rep
Snatch practice 60kgs
I almost decided to be a lazy bastard and sleep out the tremendous heat that is Manila (shameful for a local, I know) but I got a sudden burst of energy and decided to head out before laziness got the better of me. I’m looking at my numbers for the bench press and I may need to be a bit more consistent on what weight I lift. Last time I did it I went for bigger numbers and it felt ok. This time, when it should have gone up, I ended up lifting lower weights (following the correct calculations). That basically means it is all screwed up and I am not following the programming. I simply estimated my 1RM last time around and I think I was a bit off on that.
If you’ve noticed, my deadlift numbers are in kgs. That is because the only place I could do deadlifts was the Olympic lifting area. As they only had kg plates in 15s 20s and 25s, I had to use the lbs plates to make up the remaining poundage or kilos (whichever you prefer). I psyched myself to do 2-3 lifted it, thought it was a bit heavy and just pushed through. It was a ‘slow’ one and had a bit of wobbly knees moment. I gave it a bit more thought as to why it felt heavier than expected, and was even contemplating on doing it again as I should be able to lift it at least 2 times. Then it hit me, redid the math and ended up loading 127kgs on the bar instead of the intended 114kgs! Unintended PB!
It was then on to the Olympic lifting session and I screwed this one up as well. I didn’t warm-up properly despite sweating bullets at this point. I failed on every single attempt on the 60kgs. I think it was a combination of the heat, new shoes (I believe the dynamics of my movements changed a bit wearing the Oly shoes) and not going through the different components of the move properly (I think I was lacking the explosion from pockets and I wasn’t aggressive on the second pull). I will consider doing snatches again next time I come in, or do something else.
5×5 Deadlift as heavy as possible 100kg
3×3 Jerk 60kg
7 KB front squats (2x24kgs)
100m Farmers walk
Still a bit down from the 13.2 revelation, but work has to get done. I stayed a little on the safe side of 100kgs on the deadlift when I think I could have pushed to 110kg if needed but my back is still a bit funny. 100kgs felt ok though, so that is encouraging.
I recently bought a pair of Reebok Crossfit Oly shoes and tried them out for the Jerk session. It felt different on the clean as I feel like my feet are glued to the ground. Not sure if that is good or bad so I’ll keep an eye out for that one, maybe I need to concentrate on the landing and triple extension. The split jerk felt great however, very solid on the landing especially the front foot.
The WOD looked easy but the farmer’s walk took it’s toll on me. Physically it wasn’t that demanding, but the pressure on your grip then shoulders start to eat at you and you end up dropping the bells. I knew I was stopping more than I should. I don’t know why I wasn’t pushing more or resting less. It was more evident during the front squats. While I was able to do unbroken front squats (except for 1 round), Socs mentioned I was resting too much. I probably was, I might need to take a video of myself working out the next few weeks so I can dissect what needs improvement. An objective critical view should do me good, I hope.
I’ve been out mentally the past few days, too much going on in life I guess. Huge thanks to the guys who cheered me on, makes a hell of a lot of difference when that inner voice tells you it’s too hard and you’re too tired.
13.2 Games Open WOD
5 Shoulder to Overhead 52kgs/35kgs
10 Deadlift 52kgs/35kgs
15 Box jump
After party strength session
5×10 Back squat 50kgs
When I saw the WOD, I wasn’t sure what to think. Sure the 52kgs are a bit heavy for shoulder to overhead, but quite light on the deadlift. I figured if I didn’t stop, I could get a decent score. I was wrong. My back felt a bit funny after the previous Tuesday’s heavy deficit deadlifts, so that was one reason for my distasteful performance of 5 rounds and 2 shoulder to overhead. While I dropped the bar a few times, and did step downs on the box jump rather than rebounding I felt there wasn’t much left to squeeze out of me. I am now a solid 3 spots from the bottom of the team. I thought I could do better than that. Scratch that, I thought I was better than that.
It got me thinking as to what was lacking. I’ve got decent technique, strength needs a bit of improvement I guess, and so would my conditioning. But how do I improve them? Doesn’t seem like my 3 days a week isn’t enough. I’ve always thought that I’ve not met my full potential yet. And it seems that I’m way off of that. The final question is which path do I take?
13.3 will be released in a little over 24 hours. I will be able to attempt that with the folks here in London but I will be heading back to the Motherland for 3 weeks for business and I am quite apprehensive about that. I tend to lose whatever gains I’ve made every time I travel, and at my current state, I fear I might be going backwards rather than forwards.
3×10 Front Squat (50kgs, 40kgs)
1RM Snatch (62.5kgs, 30kgs)
15 minute cap
10 Deadlift 85kgs, 55kgs
10 Push up
You got that right… 62.5kgs snatch! PB! But I’m getting ahead of myself. We first did 3×10 Front squats and I was initially thinking of doing 60kgs or maybe even 70kgs. However I wasn’t feeling it, and decided to stay safe and stuck with 50kgs. It wasn’t difficult, but it wasn’t easy either.
It was off to some snatch drills then on to trying for a 1RM. I started off doing 40kgs to warm up, and a few more on the 50kgs. No more faffing about and I went straight to 60kgs. I failed on the first attempt, but nailed it on the second! It was a bit of a surprise too! Nobody was looking and I just let out a scream and started dancing around the gym. Goal done, and with the push from Chris I decided to give 62.5kgs a try. It came up on the second attempt as well, I think. I tried for 65kgs but failed on all attempts, close though. So that will be my new target.
The WOD was horrible with the heavy (for us) deadlifts. Socs managed only 7 rounds plus a run while I finished 6 rounds plus a run. The deadlifts got me bad as I had to do them standing over a 10kg plate. I ended up doing singles on the last round with my back tightening up a bit.
5×10 Deadlift (80kgs, 40kgs)
1RM Push Jerk (85kgs, 45kgs – cleaned from floor)
15 overhead squats (42kgs, 20kgs)
I think my nutrition plan needs updating as I was starving on the way to the gym despite having some fruits before leaving the office. This may have contributed to me not being able to finish the prescribed sets of deadlifts. Although I think it was over my 60 percent of my 1RM so I’ll take it.
I was aiming for 80kgs on the push jerk and I was paired with Yuri who had the same goal. We worked our way up the weight and got our PBs. Kat suggested trying at least 85kgs so we have it a go. And I made my second attempt! Joy! Significant improvement there. Next goal would be 90kgs.
The WOD has a run component which I knew I would suck at. I managed to string together decent OHS, but lost huge time on the run. I only managed to finish 4 rounds around 19 minutes. Socs finished around 20 minutes.
I’m a bit worried about the 13.1 Open WOD after this as we had to snatch the bar giving me an idea of trying to snatch a heavy-ish weight while gassed. I may have to rethink my strategy for tomorrow’s attempt.