Workout No. 297
Wednesday, 24th August 2016

Sumo Deadlift 5x5 @ 185lbs / 85.0kg

Bench Press 3x4 @ 165lbs / 75.0kg
Bench Press 3x8 @ 155lbs / 70.0kg

Rope Climbs 5x1

Further progressing in weight for sumo deadlifts and my back is still feeling quite good. Completed a full 5x5 @ 185lbs / 85.0kg which is the first time I’ve pulled over bodyweight in a while.

Attempted 5 reps for bench presses @ 165lbs / 75.0kg but once again was only comfortable with 4. Completed another 2 sets before dropping the weight slightly and repping out 3x8 @ 155lbs / 70.0kg for some volume and hypertrophy.

Played around with some rope climbs for fun.

Workout No. 298
Friday, 26th August 2016

Squat 2x5 @ 175lbs / 80.0kg
Squat 3x5 @ 185lbs / 85.0kg

Push Press 3x8 @ 115lbs / 52.5kg

Chin-ups 5/4/4/4/4

Finally back at bodyweight squats! After warming up, started with 2x5 @ 175lbs / 80.0kg before adding on another 10lbs and doing 3x5 @ 185lbs / 85.0kg. Squats felt quite foreign but the bar moved well and I felt decently comfortable.

Moved on to push presses for 3x8 @ 115lbs / 52.5kg before starting on 5 sets of chin-ups to failure.

Slowly but surely getting back to my old working weights

Workout No. 299
Saturday, 27th August 2016

CROSSFIT #40
122 Air Squats
122 Push Presses @ 65lbs / 30.0kg
122 KB Swings @ 16kg

Time: 15:45

Was the first anniversary of my gym today so they had a special mass WOD which turned out to be quite painful.

Underestimated the 122 air squats slightly. My quads were burning by the time I got through them. Broke the reps into sets of 20 or so.

Started push presses by strict pressing to allow for a little bit of recovery time for my quads. Went for sets of 12 reps and broke them down to sets of 5 reps towards the very end.

Was running short of time so I really pushed myself during the 122 KB swings to finish under the time cap of 16 minutes which few people managed. Quite happy with myself.

boss.. main kat mana ni?

Honey Badgers' Coaching Facility

Workout No. 300
Monday, 29th August 2016

Sumo Deadlift 3x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 205lbs / 92.5kg
Sumo Deadlift 1x5 @ 225lbs / 102.5kg

Bench Press 3x4 @ 165lbs / 75.0kg

Close Grip Bench Press 3x8 @ 135lbs / 60.0kg

Losing a bit of patience with my intentionally slow progression of weights during this recovery period (~10lbs increase per session) so I decided to be a little more aggressive today and ramp up to a 1x5 2 plate deadlift attempt. Back has been feeling good so I was comfortable with taking this risk. Started with a 3x5 @ 185lbs / 85.0kg. Nice and solid. Upped the weight by 20lbs to 205lbs / 92.5kg for another 5 reps. Solid. Put on a belt for the first time in nearly 2 months since the end of July and pulled a nice 5 reps @ 225lbs / 102.5kg. Felt a little heavy, but no issue overall. Finally! Still a fair bit to go until my old working weights but considering how it went today, I think my back is back to normal. Will load on another 20lbs and attempt 245lbs / 110.0kg next week.

Continued with my bench routine and did 3x4 @ 165lbs / 75.0kg, once again not managing to (or more accurately, daring to) complete 5 reps. To be honest I am not really pushing myself that hard and am basically just playing very safe. Unfortunately I’ve been stagnating at this weight for a bit so I’ll have to do something about this really soon.

1 plate close grip bench presses for 3 sets of 8 as standard volume and hypertrophy work at the end of my workout.

Workout No. 301
Monday, 5th September 2016

Sumo Deadlift 1x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 205lbs / 92.5kg
Sumo Deadlift 1x5 @ 225lbs / 102.5kg
Sumo Deadlift 1x5 @ 245lbs / 110.0kg

Snatch Singles @ 95lbs / 100lbs / 105lbs / 110lbs / 115lbs

Chin-ups 5/4/4

CROSSFIT #41
FOR TIME
5 rounds of
10 Deficit Sumo Deadlifts @ 115lbs / 52.5kg
10 Push ups
10 Air Squats

Time: 6:01

Had a busy week last week so I tragically only managed to go to the gym once. Back to sumo deadlifts as usual today with the aim of ramping up to a set of 5 @ 245lbs / 110.0kg. Started with 1x5 @ 185lbs / 85.0kg, adding 20lbs each time until I reached 245lbs on the 4th set. Attempted 225lbs beltless which is an improvement from last week. Slapped on the belt for 245lbs / 110.0kg though. Glad to report that I pulled 5 very decent reps.

No racks were available so I decided to try something I have not tried in a long time. Snatches! Did singles mostly but did quite a number of reps @ 95lbs to get in the groove. Once I was comfortable, added 5lbs per attempt until I snatched 115lbs.

Did some chin-ups as some back work before the coach asked if I wanted to do a quick and fast WOD. Obliged and started getting ready.

Very simple WOD. 5 rounds for time of 10 deficit sumo deadlifts @ 115lbs / 52.5kg, 10 push ups and 10 air squats. Could do everything unbroken. Quick rest between sets and finished in just over 6 minutes.

Workout No. 302
Tuesday, 6th September 2016

Squat 1x5 @ 165lbs / 75.0kg
Squat 1x5 @ 185lbs / 85.0kg
Squat 1x5 @ 205lbs / 92.5kg
Squat 1x5 @ 225lbs / 102.5kg

Bench Press 3x4 @ 165lbs / 75.0kg

Close Grip Bench Press 2x8 @ 135lbs / 60.0kg

CROSSFIT #42
AMRAP
400m Run
10 Thrusters @ 95lbs / 42.5kg
10 Pull-ups

Time: 20:00

Finally had the opportunity to squat today after not squatting any respectable weight for over a week. Didn’t wanna do too much volume while slowly rebuilding my squats and deadlifts so started with 5 reps @ 165lbs @ 75.0kg and added 20lbs per set of 5 until arriving at 225lbs / 102.5kg. Decently happy with my form during the heaviest set and it felt good to have 2 plates back on my back.

Stubbornly attempted bench pressing 5 reps @ 165lbs / 75.0kg and only managed 4 for 3 sets.

Proceeded with close grip bench presses for hypertrophy before I got interrupted and asked to join the WOD. Relatively simple AMRAP consisting of a 400m run, 10 thrusters @ 95lbs / 42.5kg and 10 pull-ups. Could not manage the pull-ups unbroken of course and used the lightest band available for assistance.

Workout No. 303
Thursday, 8th September 2016

Sumo Deadlift 1x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 205lbs / 92.5kg
Sumo Deadlift 1x5 @ 235lbs / 107.5kg
Sumo Deadlift 1x5 @ 275lbs / 125.0kg

Push Press 3x8 @ 115lbs / 52.5kg

Chin-ups 5/4/4

Got greedy again and made a big jump in my sumo deadlift working weight. Started off light as usual and ramped up using sets of 5 until I got to my working set of 275lbs / 125.0kg. Felt a little heavy but the bar moved okay and form looked decent.

Gave push presses a go today instead of the usual strict presses and did 3 sets of 8 @ 115lbs / 52.5kg. Quite easy and I should be able to add on quite a few pounds on my next attempt.

Typical chin-ups to end the session for today.

Workout No. 304
Tuesday, 13th September 2016

Sumo Deadlift 1x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 205lbs / 92.5kg
Sumo Deadlift 1x5 @ 245lbs / 110.0kg
Sumo Deadlift 1x5 @ 285lbs / 130.0kg

Overhead Press 5x5 @ 115lbs / 52.5kg

Working my way up with sumo deadlifts again but keeping the overall volume low. Only 1x5 at the top set of 285lbs / 130.0kg. Form started to deteriorate ever so slightly at this weight with my hips rising ever so slightly but it still generally looked okay.

Very grindy 5x5 overhead presses @ 115lbs / 52.5kg but was glad that I finally managed a full 5x5 at this weight.

Workout No. 305
Monday, 19th September 2016

Front Squat 3x5 @ 205lbs / 92.5kg

Bench Press 3x4 @ 165lbs / 75.0kg

Close Grip Bench Press 3x8 @ 135lbs / 60.0kg

Extremely hectic week last week and only managed a single training session. Hopefully this week will be better. Started off with front squats for 3x5 at a new 5 rep PR weight of 205lbs / 92.5kg.

Failed to get 5 reps on the bench press @ 165lbs / 75.0kg once again and settled for 3 sets of 4 before doing some accessory work in the form of close grip bench presses for 3x8 @ 135lbs / 60.0kg.

Workout No. 306
Tuesday, 20th September 2016

Sumo Deadlift 1x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 205lbs / 92.5kg
Sumo Deadlift 1x5 @ 245lbs / 110.0kg
Sumo Deadlift 1x5 @ 295lbs / 135.0kg

Push Press 3x8 @ 125lbs / 57.5kg

Up again in weight for sumo deadlifts, trying to keep the overall volume low. Top set @ 295lbs / 135.0kg for 5 reps. Hips shot up and I think I used a lot of my back. Need to start being more patient off the ground and keep my chest up. Disappointing form today. Also, the tightness in my lower back and glutes is starting to resurface.

3 sets of 8 push presses at a heavier than usual weight of 125lbs / 57.5kg to end the short session.

Workout No. 307
Monday, 26th September 2016

Overhead Press 5x5 @ 105lbs / 47.5kg

Chin-ups 5/4/4/4/4

Back Extensions 3x10

Avoided any posterior chain exercises that would load my lower back so I went for some simple volume work. Started with relatively light overhead presses for 5x5 at 105lbs / 47.5kg.

Followed this up with some chin-ups before setting up a makeshift back extension rig using a plyo box and a rack for 3x10 back extensions.

Workout No. 308
Wednesday, 28th September 2016

CROSSFIT #43
EMOM for 10 minutes
3 Squats @ 175lbs / 80.0kg
Then 3 rounds of
5 KB Swings @ 24.0kg
5 Burpees
5 Knees to Elbows

Time: 13:00

Got into the gym very late today so decided to just do a quick and easy WOD. Today’s workout was an EMOM for 10 minutes of 3 squats @ 175lbs / 80.0kg followed by 3 rounds of 5 KB swings @ 24.0kg, 5 burpees and 5 knees to elbows.

Squats were easy as they were just under bodyweight and only 3 reps per minute was cake. Still wore a belt though as my lower back was not feeling 100%. KB swings and burpees were okay but the knees to elbows were difficult. No idea how to kip so I performed them strict. Missed a couple of reps here and there and had to reattempt them. Finished each of the 3 rounds in about a minute each.

Workout No. 309
Thursday, 29th September 2016

Sumo Deadlift 1x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 225lbs / 102.5kg
Sumo Deadlift 1x5 @ 275lbs / 125.0kg
Sumo Deadlift 1x3 @ 315lbs / 142.5kg

CROSSFIT #44
FOR TIME
5 rounds of
2 Hang Cleans @ 95lbs / 42.5kg
4 Overhead Squats @ 95lbs / 42.5kg
6 Lunges @ 95lbs / 42.5kg

Time: 12:00

Stubbornly and greedily increased my sumo deadlift top set weight to 315lbs / 142.5kg despite the poor form last week @ 295lbs / 135.0kg. Guess I was just too eager to pull 3 plates again. Only managed 3 reps with my form getting progressively worse with each rep. Quite sure that I probably could’ve managed to grind out the full 5 reps as intended but I didn’t want to risk it with the current tenderness of my lower back.

Decided to do the very delicious looking WOD today with RX weights. 5 rounds for time of 2 hang cleans, 4 overhead squats and 6 lunges, all at 95lbs / 42.5kg. The hang cleans and overhead squats were quite okay but the 6 lunges were very difficult and were just about at a 6 rep max for me at this weight. It was quite a challenge to get up after each rep especially since I’ve never attempted weighted lunges before. Nearly lost balance a few times too. After each round, I had to rest quite a fair bit after the lunges before restarting the hang cleans. Was totally knackered by the end of the 12 minutes it took me to complete 5 rounds.

Workout No. 310
Tuesday, 4th October 2016

Squat 3x5 @ 225lbs / 102.5kg

Bench Press 5x5 @ 160lbs / 72.5kg

Close Grip Bench Press 3x8 @ 135lbs / 60.0kg

Face Pulls 3x12

Felt fresh enough today to attempt some 2 plate squats for reps. Tried squatting in flat Chuck Taylors instead of my usual lifters just to try something new. Decent enough 3x5 @ 225lbs / 102.5kg but there was some minor heel lifting. Gotta fix this problem.

Did some boring and safe 5x5 bench presses @ 160lbs / 72.5kg followed by typical accessory work in the form of close grip bench presses for 3x8 @ 135lbs / 60.0kg.

Ended with some banded face pulls for shoulder health. Just another typical average day in the gym.

Workout No. 311
Thursday, 6th October 2016

Sumo Deadlift 1x5 @ 185lbs / 85.0kg
Sumo Deadlift 1x5 @ 225lbs / 102.5kg
Sumo Deadlift 3x5 @ 275lbs / 125.0kg

Overhead Press 5x5 @ 105lbs / 47.5kg

Chin-ups 5/4/4/4/4

Deloaded sumo deadlifts to 275lbs / 125.0kg to work on form. Looking much better today. Chest up, no rounding of lower back, nice and tight!

Light overhead presses followed by some chin-ups for upper body work today.

Workout No. 312
Monday, 10th October 2016

Squat 3x5 @ 225lbs / 102.5kg

Front Squat 3x8 @ 165lbs / 75.0kg

Arrived really late at the gym tonight but was determined to put in some work so I decided to do some squatting just to get some good quality reps in. Back to squatting in my lifters after my attempt at squatting with flats last week. Had trouble keeping my heels down in flats but in hindsight, I should’ve started with lighter weights. Squats for 3x5 @ 225lbs / 102.5kg looked much better in my lifters and managed to keep everything nice and tight.

Added some front squats for 3x8 @ 165lbs / 75.0kg as some accessory work. Solid form.

Workout No. 313
Wednesday, 12th October 2016

Sumo Deadlift 3x5 @ 275lbs / 125.0kg

Overhead Press 3x5 @ 110lbs / 50.0kg

Chin-ups 4/3/3

The tightness on the right side of my lower back has not gotten any worse but is definitely not getting any better. Not affecting my lifting though. The tightness is so one-sided that it has to be some form of imbalance or some inactivation of some muscles on one side of my body. My coach prescribed some new stretches for me to try out in an attempt to remedy this.

Kept the sumo deadlift weights low to work on form. 3x5 at this weight of 275lbs / 125.0kg is starting to look really good. Near perfect back alignment, no rounding, no early rising of hips.

Marginally losing some pressing strength with this cut but managed a decently solid 3x5 overhead presses @ 110lbs / 50.0kg before finishing off the training session with some chin-ups.

Workout No. 314
Thursday, 13th October 2016

Bench Press 5x5 @ 160lbs / 72.5kg

Close Grip Bench Press 3x8 @ 135lbs / 60.0kg

Chin-ups 4/3/3/3/3

Just about maintaining my strength during this cut. Bench presses for 5x5 @ 160lbs / 72.5kg were really hard and I just about made the last rep for each set.

Was sharing the bench so instead of doing inclines, I chose close grip bench presses as my accessory today. Managed 3x8 @ 135lbs / 60.0kg for a nice pump.

Ended the day with some quick chin-ups. Keeping posterior chain volume low to ease the fatigue in my lower back.