Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Mixing 5/3/1 and Crossfit, a psychedelic experience
- Thread starter shroomz
- Start date
I would think so! Almost lets you off the Smith machine aberration
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
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
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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
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
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