Lolz @ BSS on deload week.
I ain't skippin' BSS, ever, that's where the love comes in. Then I do them and halfway through set 2 I remember why they have BS in the name....
Tl;Dr - BSS for dayz, bro
Mixing 5/3/1 and Crossfit, a psychedelic experience
- Thread starter shroomz
- Start date
I ain't skippin' BSS, ever, that's where the love comes in. Then I do them and halfway through set 2 I remember why they have BS in the name....
Tl;Dr - BSS for dayz, bro
Time for an update: after taking a week off to rest up for a week on skye, I then took another week off because I've been too busy at work, finishing after 7pm most nights at which point I just want food and sleep.
Started going in the mornings now at 6am, happy days. Today's wod:
1RM snatch grip deadlift:
40kg x 5
50kg x 4
70kg x 2
90kg x 1
110kg x 1
115kg x 1
12 min AMRAP:
10 deadlifts @ 70kg
10 burpees over the bar
10 wallballs (10', 20lb)
7 rounds plus 6 deadlifts of an eighth. Feels gooooooooooooood to be back. Going to give it a week or two of just wods, then break back into my 5/3/1 routine for month 2.
Started going in the mornings now at 6am, happy days. Today's wod:
1RM snatch grip deadlift:
40kg x 5
50kg x 4
70kg x 2
90kg x 1
110kg x 1
115kg x 1
12 min AMRAP:
10 deadlifts @ 70kg
10 burpees over the bar
10 wallballs (10', 20lb)
7 rounds plus 6 deadlifts of an eighth. Feels gooooooooooooood to be back. Going to give it a week or two of just wods, then break back into my 5/3/1 routine for month 2.
Wod:
25 minute team AMRAP:
In 4's, conga line through:
10kcal row
30m farmer's carry (50kg per hand)
6 box jumps 30"
6 pull ups (kipping, shhhhh!)
29 complete rounds in total for our team, 7 rounds and 2kcal rowed for me.
25 minute team AMRAP:
In 4's, conga line through:
10kcal row
30m farmer's carry (50kg per hand)
6 box jumps 30"
6 pull ups (kipping, shhhhh!)
29 complete rounds in total for our team, 7 rounds and 2kcal rowed for me.
Wod:
5 x 3 overhead squat @ 20kg
3 x 10 box step ups 30kg back-racked, each leg
10min AMRAP:
60 skips
20 air squats
10 press ups
5/3/1
OHP
20kg x 2 x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
Pull ups 5 x 5
Ring Dips 5 x 5
Only took 6 months but I was very happy to finally get overhead squats for the first time since the injury. Nowhere near my previous total but I felt good on them today, albeit I compensated quite a lot for the rotator cuff. I'll take it for now.
Doing ring dips now and my God they're hard. Had to go down to negatives for the last couple of reps in the final two sets.
5 x 3 overhead squat @ 20kg
3 x 10 box step ups 30kg back-racked, each leg
10min AMRAP:
60 skips
20 air squats
10 press ups
5/3/1
OHP
20kg x 2 x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
Pull ups 5 x 5
Ring Dips 5 x 5
Only took 6 months but I was very happy to finally get overhead squats for the first time since the injury. Nowhere near my previous total but I felt good on them today, albeit I compensated quite a lot for the rotator cuff. I'll take it for now.
Doing ring dips now and my God they're hard. Had to go down to negatives for the last couple of reps in the final two sets.
5/3/1:
Deadlift
---WU---
60kg x 5
70kg x 5
80kg x 5
85kg x 3
---Working sets---
88kg x 5
98kg x 5
111kg x 7
Good Mornings 40kg x 6 x 12
Hanging knee raises 5 x 15
Wod:
15 minute conga-style AMRAP in teams of 3:
9 deadlifts @ 60kg
7 box jumps @ 24"
5 push press @ 25kg
9 rounds
Could have added a little weight for the press, the deadlifts were hard doe, especially after 5/3/1 deads. My hammies are made of jelly now, halp!
Deadlift
---WU---
60kg x 5
70kg x 5
80kg x 5
85kg x 3
---Working sets---
88kg x 5
98kg x 5
111kg x 7
Good Mornings 40kg x 6 x 12
Hanging knee raises 5 x 15
Wod:
15 minute conga-style AMRAP in teams of 3:
9 deadlifts @ 60kg
7 box jumps @ 24"
5 push press @ 25kg
9 rounds
Could have added a little weight for the press, the deadlifts were hard doe, especially after 5/3/1 deads. My hammies are made of jelly now, halp!
So, time to necro this old thing. Work and winter hills got in the way so my training was very irregular the last few months. Finally starting back but in the office gym with barely any equipment. Oh and I've moved to Reading.
To summarise the toys I can get play with: plenty of cably pushy pully thingies that people have very little interest in exercising seem to like. One Smith machine. One toy barbell, some random plates. Dumbells up to 25kg in 2.5kg increments. Pull up sticky out bits with an awkwardly wide grip on one of those pull up assist machines. Plenty of cardio machines.
It only costs £17 a month and is super convenient so I'm inclined to stay but I've had to make stuff up to get a work out.
Third workout today:
Db bench press
WU (10, 15, 17.5)
20kg x 5, 22.5kg x 5, 25kg x 5
Db single arm rows
22.5kg x 2 x 10
20kg x 10 (sets of 22.5kg might have been an optimistic start)
Arnold press
10kg x 3 x 10
Row 2000m for time: 8:06
Going cycling tomorrow and then a cheeky leg day Thursday or Friday.
To summarise the toys I can get play with: plenty of cably pushy pully thingies that people have very little interest in exercising seem to like. One Smith machine. One toy barbell, some random plates. Dumbells up to 25kg in 2.5kg increments. Pull up sticky out bits with an awkwardly wide grip on one of those pull up assist machines. Plenty of cardio machines.
It only costs £17 a month and is super convenient so I'm inclined to stay but I've had to make stuff up to get a work out.
Third workout today:
Db bench press
WU (10, 15, 17.5)
20kg x 5, 22.5kg x 5, 25kg x 5
Db single arm rows
22.5kg x 2 x 10
20kg x 10 (sets of 22.5kg might have been an optimistic start)
Arnold press
10kg x 3 x 10
Row 2000m for time: 8:06
Going cycling tomorrow and then a cheeky leg day Thursday or Friday.
I say Chap, cheeky leg day demands some Bulgarian split squats. Not sure whether to go for holding dumbells, or front rack the barbell. I tried the former last week on leg day and it seems easier than I remember holding a legit front rack so might do the latter instead
Anyone have any preferences?
Anyone have any preferences?
Last week:
- deadlifts (5*4) - 80kg
- split squats or lunges (10*3) - BSS for days, 30kg barbell front rack
- row of some description ss/w dumbbell press (8*3) - barbell rows, OHP, 40kg, 30kg, 30kg. Really hard on the press, I'm so weak on this lift.
- weighted plank - did 2 x 60s with 10kg
Today:
Split squats (8 reps * 3 sets) - 40kg barbell front rack
- RDL (10*3) - 70kg, 60kg, 60kg. Grip strength gone down, also slippery barbell doesn't help
- bench ss/w chins (10*3) - db press 17.5kg and negatives for 3s each. Brutal.
- triceps and lateral raises (whatever). 3x10 of 2.5kg rotator cuff external rotations, 3x10 of lateral raises with 5kg, 3x10 skullcrushers with a single 17.5kg db.
Hmm, feeling a bit weak across the board tbh, to be expected really. Cycle tomorrow.
- deadlifts (5*4) - 80kg
- split squats or lunges (10*3) - BSS for days, 30kg barbell front rack
- row of some description ss/w dumbbell press (8*3) - barbell rows, OHP, 40kg, 30kg, 30kg. Really hard on the press, I'm so weak on this lift.
- weighted plank - did 2 x 60s with 10kg
Today:
Split squats (8 reps * 3 sets) - 40kg barbell front rack
- RDL (10*3) - 70kg, 60kg, 60kg. Grip strength gone down, also slippery barbell doesn't help
- bench ss/w chins (10*3) - db press 17.5kg and negatives for 3s each. Brutal.
- triceps and lateral raises (whatever). 3x10 of 2.5kg rotator cuff external rotations, 3x10 of lateral raises with 5kg, 3x10 skullcrushers with a single 17.5kg db.
Hmm, feeling a bit weak across the board tbh, to be expected really. Cycle tomorrow.
Today's workout:
Split squats with dumbells
WU (15kg, 17.5kg)
4x8x17.5kg each hand, per leg
Added a couple of reps today and paid closer attention to form, getting actual depth, unlike last week which I think was a couple of inches short. Ouch, these are hard.
S/s dumbbell rows and dumbell press
3x10x17.5kg
Feeling the pump, had to take a break between sets 2 and 3.
Deadlifts:
WU (60 x 7, 70 x 5, 80 x 3)
4 x 5 x 85kg
Abz:
3x10 hollow rocks
Physio: 90 single leg calf negatives. Forgot to mention these, did 90 every day for a while to repair an achilles tendinitis, now down to a couple of times a week. Lump mostly gone, now down to about the size of a rice grain.
Split squats with dumbells
WU (15kg, 17.5kg)
4x8x17.5kg each hand, per leg
Added a couple of reps today and paid closer attention to form, getting actual depth, unlike last week which I think was a couple of inches short. Ouch, these are hard.
S/s dumbbell rows and dumbell press
3x10x17.5kg
Feeling the pump, had to take a break between sets 2 and 3.
Deadlifts:
WU (60 x 7, 70 x 5, 80 x 3)
4 x 5 x 85kg
Abz:
3x10 hollow rocks
Physio: 90 single leg calf negatives. Forgot to mention these, did 90 every day for a while to repair an achilles tendinitis, now down to a couple of times a week. Lump mostly gone, now down to about the size of a rice grain.
Yesterday's workout:
500m row 1:44.7
BSS 3 x 10 with 17.5s
RDL 3 x 10, 60, 65, 65. Grip strength weak, went alternating grip. I still blame the slippery barbell but you know what they say about workmen and tools...
Supersets of db bench 17.5s and pull up negatives for 3s, 3 x 10. Ouch
Db shoulder external rotations 3 x 10 with 2.5kg
Lateral raises 3 x 10 with 5kg
Tricep extensions 3 x 10 with 18kg, 16kg and 13kg on the fly machine.
There, I've used a machine, my broformation is complete. Now where can I get sweat pants like BroScienceLife?
500m row 1:44.7
BSS 3 x 10 with 17.5s
RDL 3 x 10, 60, 65, 65. Grip strength weak, went alternating grip. I still blame the slippery barbell but you know what they say about workmen and tools...
Supersets of db bench 17.5s and pull up negatives for 3s, 3 x 10. Ouch
Db shoulder external rotations 3 x 10 with 2.5kg
Lateral raises 3 x 10 with 5kg
Tricep extensions 3 x 10 with 18kg, 16kg and 13kg on the fly machine.
There, I've used a machine, my broformation is complete. Now where can I get sweat pants like BroScienceLife?
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Yeah that's a good idea, it'll differentiate my leg exercises more too! Will give snatch grips a go for a month and see how it goes
Today:
Split squats with barbell front rack:
3 x 10 x 40kg
S/s barbell row and overhead press
3 x 10 x 30kg. This was super hard, the last set of presses were push presses.
Deadlifts
4 x 5 x 90kg
Cool down: 50 press ups, 90 calf drops each leg.
Split squats with barbell front rack:
3 x 10 x 40kg
S/s barbell row and overhead press
3 x 10 x 30kg. This was super hard, the last set of presses were push presses.
Deadlifts
4 x 5 x 90kg
Cool down: 50 press ups, 90 calf drops each leg.
Sore calf from weekend cycling so no BSS today:
Back squat in the smith machine:
WU (40 x 10, 60 x 7)
80 x 3 x 10
Snatch grip RDL
50 x 3 x 10
This turned more into sets of 7 + 3 with the slippery barbell which defeats my grip strength hook grip or no
Supersets of db bench and pull up negs:
3 x 10, bench with 17.5kg's. The dumbells are feeling good now, think it's almost time to add some weight to those. Pull up negatives also decidedly less awful.
Finished off with 3 x 10 shoulder internal rotations and external rotations x 2.5 and whatever on the cable machine.
That's all I had time for this lunchtime, will nab some of my flatmate's plates and do OHP stuff tonight for funsies. I really dislike the smith machine, so springy and so much inertia, bleh. What does 80kg on it even mean in real squat numbers?
E part 2:
Barbell OHP:
WU (10 x 20, 5 x 30)
30kg x 3 x 10
Followed by 3 x 10 shoulder dislocations and spinny thingies each way with a paddle. Yowch I've been naughty and everything is super tight
Back squat in the smith machine:
WU (40 x 10, 60 x 7)
80 x 3 x 10
Snatch grip RDL
50 x 3 x 10
This turned more into sets of 7 + 3 with the slippery barbell which defeats my grip strength hook grip or no
Supersets of db bench and pull up negs:
3 x 10, bench with 17.5kg's. The dumbells are feeling good now, think it's almost time to add some weight to those. Pull up negatives also decidedly less awful.
Finished off with 3 x 10 shoulder internal rotations and external rotations x 2.5 and whatever on the cable machine.
That's all I had time for this lunchtime, will nab some of my flatmate's plates and do OHP stuff tonight for funsies. I really dislike the smith machine, so springy and so much inertia, bleh. What does 80kg on it even mean in real squat numbers?
E part 2:
Barbell OHP:
WU (10 x 20, 5 x 30)
30kg x 3 x 10
Followed by 3 x 10 shoulder dislocations and spinny thingies each way with a paddle. Yowch I've been naughty and everything is super tight
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So I've bought into this newfangled Huel fad, just had breakfast of 124g of it in water, normally I'd have about 40g of brotein powder, 40g of broats and about 350-400ml of brue milk. I upped the numbers from 30/30/300 about a month ago as I tended to get hungry about 11am. Feels pretty filling, will see how it goes as a trial.
1:43 500m row warm up
Workout:
Db BSS
20kg x 3 x 10
Level up!
Supersets of OHP at 30kg and single db bent over row (each arm, 20kg)
3 x 10
Level up!
Deadlifts
WU 60kg x 5, 80kg x 5
95kg x 4 x 5
Level up!
Shoulder spinny stuff with a stick at home later
Workout:
Db BSS
20kg x 3 x 10
Level up!
Supersets of OHP at 30kg and single db bent over row (each arm, 20kg)
3 x 10
Level up!
Deadlifts
WU 60kg x 5, 80kg x 5
95kg x 4 x 5
Level up!
Shoulder spinny stuff with a stick at home later
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Day 2 of huel breakfast, not bad. I've no signs of getting peckish and energy levels seem more stable. This is more of a comment on some deficiencies in my breakfast before than evidence of anything particularly special about now