Tag Archives: Strength

Rest of this week…

Wednesday, 12/7/2011

I felt good when I got in that morning and that feeling carried on through my workout.

  • 500m row
  • 3×5 Back Squat: 270#
  • 3×5 Press: 145#
  • 1×5 Dead Lift: 355#


Friday, 12/9/2011

Exhausted this morning. Got 3 or 4 hours of sleep all broken up. Wanted to do more but the feeling of exhaustion was too much. I just hit a point where I didn’t feel good and needed to leave.

  • 500m row
  • 50 GHD
  • 50 GHBE (25#)
  • Dead lift protocol (315#, 365#, 395#)
  • Front Squat Negative @ 135#: 12 reps
  • Dip Negative @ BW: 11 reps

I had V take some “after” pics of me yesterday to compare against the one that I took on Sept. 3rd before starting the AdvoCare 24 day money loan. I am hesitant to post them here because I am still, for the most part, grossly unhappy about my appearance. With that said though, I am extremely happy with the progress that I am seeing and will continue until I can get actual “after” pictures that mean something more. These current “after” pictures should be called “progress” pictures.

Validation that you are going down the right path and that what you are doing is working is ALWAYS nice.

My parents will be here tonight and are staying for a little over a week. I am really excited to see them again. I really hope that by this time next year, we are all together. It’s been so long since I have had regular family around (aside from my grandmother).

Monday Morning Strength

I am really liking this morning workout time. It’s hard to get up, but if I drag myself into the gym, I feel great afterwards.

Here’s what I did today… still working things back up to where they were:

  • 500m row to warm up (1:47)
  • 3×5 back squat – 265# for all… felt good. Not too hard.
  • 3×5 bench press – 205# for all… challenging but doable.
  • 3×5 clean – 155#, 160#, 160#… felt really good. I failed on one of the 160#’s, but it was just due to bad form. The weight actually felt relatively light.

I did lots of stretching in between the sets. Good stuff. If we could just get our sleep back on track, I think that would make the whole package.

I am still progressing, though. I was able to fasten the weight belt another notch lower today =)

Back to it… (again)

Yeah yeah yeah… there are highs and lows.

I never got to re-do my total after the 8 week super strong program ended. I could only speculate on where it would have been, but it’s a pretty worthless endeavor at this point as my strength has clearly suffered in my absence.

I got 2 strength workouts in this week and took them sort of light. I am trying to get my body acclimated to lifting again. Yesterday, I got to the gym while V did an elements class with someone. I entertained Brenna with 5 sets of negatives”:

  • Front Squat: 12 reps @ 165#
  • Dead Lift: 12 @ 235#
  • Press: 10 @ 135# (push pressed for the positive)
  • Pull Ups: 9 @ BW
  • Ring Dips: 10 @ BW

It felt good to get back in there. This coming week should be a bit more regular with attendance. Maybe one day soon I will break 1100 =)


Bigg Dave started a new strength class at CrossFit Cedar Park called “SuperStrong“. We could NOT pass this up. It’s an 8 week class (2x/week) that focuses on making you freaky strong.

I haven’t really been blogging my workouts a whole lot as, for a while, I was happy just to get into the gym and move around. But now that we are doing more strength oriented workouts, I need to record stuff so I can gauge my weights.

Monday 9/19/2011

CrossFit Total – 3 attempts to find your 1RMs of:

  • Dead lift
  • Back squat
  • Strict press

Apparently, the starting strength stuff I was doing over the summer has had a pretty good affect on my capacity. My numbers worked out like this (holy crap!!):

  1 2 3
Dead Lift 425# 445# 455# (PR)
Back Squat 315# 345# 365# (PR)
Strict Press 155# 175# 180# (PR)

It was a good night, with a trifecta of PRs. My total was 1000 on the dot and it felt fantastic. I haven’t PR’d something in a really long time and it felt nice to show some progress SOMEWHERE.

My last successful CrossFit Total was back in October of last year and was 945# (445# DL, 335# back squat, 165# press). I have added 55# to it (10# DL, 30# back squat, 15# press).

Wednesday 9/20/2011

“We are going to get sore tonight”… he said as class started and… yes, he’s correct.

The workout last night was:

Hang squat snatch: 5 – 3 – 3 – 3 (75#, 95#, 105#, 115# (2, then lost grip).


  • 3×5 Front Squat, then 1 set of negatives
  • 3×5 Strict Press, then 1 set of negatives
  • 3×5 Dead Hang Pull Up, 1 set of negatives

Weights used:

  1 2 3 Neg
FS 225# 245# 265# 155#(12)
SP 155# 155#(4) 145# 135#(8)
PU Me Me Me Me(6)

I am pretty happy with all of this. My strict press seems to have suffered a bit, but it could be just fatigue, so I’m not really stressing about it. I really surprised myself with the front squats and the pull ups seemed pretty easy… not the negative… those were a bitch.

On top of all of this, the class runs from 645pm – 830pm, which is sort of hard with little Ms. Brenna, but, she has been SUCH a good baby and the people in the class have been so incredibly tolerant and helpful with her. I can’t thank them enough for not making us feel like we had the annoying baby there (I don’t think she’s annoying at all, but some people just don’t like kids).

Anyway… she has been a really good baby through both classes now and everyone in the class is awesome. This is why I love CrossFit and this gym. Thanks, guys (and gals)!