Mixing 5/3/1 and Crossfit, a psychedelic experience

Back to the gym from holiday last night, felt good to pick up heavy things and put them down again.

DBSS 20kg 3 x 10
Balance was hard on these guys especially on my weaker right side

Snatch grip RDL
40kg x 10
50kg x 10
55kg x 3 x 10
MAH GRIIIIP, what's wrong with my grip!? Hook grip kept un-hooking, I'm convinced it's the toy barbell

Supersets of db shoulder press (15kg) and pull up negatives 3 x 10
No such problem with grip on the pull up bar, just weak

Supersets of Dragon Fly progressions and back leg lever thingies 3 x 10 for some funsies

Smith Machine Bench to finish
40kg x 10
50kg x 10
55kg x 3 x 10

Feeling good, ready to Stand and Bang :cool:
 
Yesterday:

DBSS:

15kg x 3 x 10
17.5kg x 10
Mega DOMS especially in my right leg that would not let go so I took the weight down a bit and someone was using the 17.5's until my last set.

Deadlift
60kg x 5
80kg x 5
90kg x 5
100kg x 2 x 5
90kg x 2 x 5
Something wrong with my grip, thumb keeps slipping out of fingers. Maybe the barbell, it's only really been happening as long as I've been using this gym.

Supersets of 20kg db chest press and single arm row
3 x 10

Supersets of glute ham raises and Dragon Flag progression leg raise things
3 x 10

Today:
Cycle to and from work 19k each way, 1:03 and 1:06

Done.
 
Weekend at home, that can only mean one thing - Saturday morning workout! Right leg still gets a bit of a twinge in the hamstring so kept the weights down:

Front racked 30kg Bulgarian Split Skwats
3 x 10

Snatch Grip RDL 30kg
3 x 10

Deadlift
WU (10 x 60kg, 80kg)
100kg x 4 x 5
Using my flatmate's actual barbell with actually grippy knurling, it was much easier to keep the hook grip from slipping than at my office gym so I'm sure the barbell does make at least a bit of difference. Having said that, my thumb still slipped later on and the last two sets I lifted with an alternating grip so my grip strength has gone down too. Moar deadlift! :cool:

Supersets of OHP and BOR
30kg x 3 x 10

Found an ab wheel so supersets of roll outs (knees) and glute ham leg raise things to finish
3 x 10

Foam rolling stuff and shoulder stick mobility stuff later
 
Decided to give the cycling a couple of weeks rest, my weak grip correlates with starting cycling and probably comes down to poor technique where I put a lot of weight onto the handlebars. Anyway, I'm going to give it a couple of weeks of no cycling and see how the forearms feel, then slowly introduce it bit by bit as well as pop into my bike shop to see if I need a different stem.

Giving Reiyushin's mini block a go while I work on grip strength, I've also started to restrict my rest times to 30-60s between sets, because I want to feel like jelly and so I don't hang around so much.

Monday (yesterday) workout is deadlift day (basing off 100kg deadlift, I can do a lot more but this is all I can hold right now):

Deadlifts

WU (2 x 8 x 60kg)
80kg x 4 x 5
60kg x 6 x 3

RDL
50kg x 3 x 8

Supersets of db bench (20kg) and pull up negs (4s): 3 x 10

DBSS with 17.5kg dumbells: 3 x 10

Glute ham raises (+5kg): 3 x 10


------------------------------------------

Tuesday (today): Bench & Skwat Day 1 (starting with ~80kg bench and ~100kg on squat), both on the Smith Machine

Bench - sharing with another guy for this so didn't want to faff with plates too much for exact numbers
WU (40kg x 2 x 10)
60kg x 4 x 5
40kg x 6 x 3

CGBP
40kg x 3 x 8

Back Skwat
WU (60kg x 2 x 8)
80kg x 4 x 5
60kg x 6 x 3


Freestanding front skwat (no rack so have to clean each set)
50kg x 3 x 8

Db bench
15kg x 3 x 15

DBSS
15kg x 15
10kg x 2 x 12

Legs are like jelly now. Rest day tomorrow, Day 2 on Thursday
 
Week 1 day 2 of squat and bench today:

Bench WU
40kg x 2 x 8

CGBP
65kg x 4 x 5
45kg x 6 x 3

Regular Bench
45kg x 3 x 8

Front Squat (Smith Machine)
WU 60kg x 2 x 8
80kg x 4 x 5

Front Squat (freestanding, power clean bar each set)
60kg x 6 x 3

High bar Back Squat (Smith Machine)
60kg x 3 x 8

Slight incline db press
15kg x 3 x 15

Pull up negatives 3 x 10

Doing front squats in a Smith Machine is actually a lot harder than I thought because the bar wants to lock itself off in the direction of elbows up!

Quite pleased with myself today overall, I can start each set of pull ups with 3 full pull ups so slowly getting there. Bench felt good, skwats felt good. Rest day tomorrow, paddling over the weekend.
 
GSVBagpuss said:
I would think so! Almost lets you off the Smith machine aberration :D
Click to expand...

I've no choice if I want to skwat, sadly, so I just grin and bear it until I can have a real rack again :p

Last week - super busy so I only got 1 day in of deadlifts according to reiyushin's fun block, forgot what exactly I did so it doesn't count.

Today -
Week 2 day 1 squats

(Smith Machine) back squat
WU
40kg x 8
60kg x 5
80kg x 3

90kg x 2 x 1
85kg x 3 x 3
65kg x 6 x 3

(Smith Machine) front squat
70kg x 3 x 6
I'd have liked to do this freestanding but failed 2 attempts at the power clean (my all-time highest power clean was about 72kg I think so not surprised now I'm not cleaning at least once a week)

(Smith machine) bench
WU
40kg x 8
50kg x 5
60kg x 3

72.5kg x 2 x 1
67.5 x 3 x 3
52.5kg x 6 x 3

(Smith) CGBP
57.5kg x 3 x 6

DBSS 15kg (15, 12, 12) and
DB shoulder press 15kg (15, 10, 10) to recover some dignity

Finished with cable rotator cuff thingies:
Internal rotations +3.75kg (10, 10, 10)
External rotations +1.25kg (10, 10, 10)

DOMS, I am ready for you :cool:
 
Last edited:
Wednesday:

Deadlift week 2

60kg x 8
70kg x 5
80kg x 3

90kg x 2 x 1
80kg x 3 x 3
65kg x 6 x 3
RDL 50kg x 3 x 6

Pull up negs and single arm 15kg rows, superset 3 x 10

Rotator cuff cable pulls

Got kicked out of the gym because of closing time so no BSS
____________________
Yesterday went early morning instead:
Bench and squat week 2 day 2

Smith machine front squat
40kg x 8
60kg x 5
80kg x 3
90kg x 2 x 1
85kg x 3 x 3
65kg x 6 x 3

Smith machine back squat
70kg x 3 x 6

Smith machine cgbp
40kg x 8
50kg x 5
60kg x 3
72.5kg x 2 x1
67.5kg x 3 x 3
52.5kg x 6 x 3

Smith machine regular grip bench
57.5kg x 3 x 6

Supersets of pull up negatives and dips
3 x 8

Cable rotator cuff things

Feeling stronger on the pull ups, i start each set with 4-3 full pull ups now :). But no BSS for two days has me feeling like I'm missing something
 
Last edited:
I must be close to getting a record for necroing this log again. Back at the gym, no more attempts at calisthenics for me, we're lifting weights and pumping iron from now on.

Still climbing 2ish days a week though, because climbing.

Today:

16kg db lunges 3 x 8 (not man enough to go for dbss, soon though)

12kg db OHP 3 x 8

18kg db BOR 3 x 10 each arm, superset with
16kg db bench

70kg 3 x 8 deadlifts

Rotator cuff 3 x 8 whatever, 2kg dumbells because the bro squad came out to camp the cables

Dragonfly core thing stuff 3 x 10

All very meh but that's where I am atm
 
You must log in or register to reply here.
Back
Top Bottom