185x8x5 (2-2:30 rest)
195x5x5 (60” rest)
BB Row 135x10x4 (60” rest)
Bench is getting easier. Squats still feel hard even though I was using 225 on Wendler’s similar template.
Front Squat 145x5x3
Clean & Push Press 135x8,4,3,3,3,4,2,3
Incline 135x20,12,9 (Goal is 50 reps)
More CrossFit buffoonery in the high desert. Grace as Rx’d in 6:10. My buddy who I outweigh by 70 lb. beat me by 2:00.
Kept the volume a little lower on base building stuff for time.
185x8x5 (~2:00 rest)
195x5x5 (90” rest)
DB Row 90x10x3 (90” rest)
Curl 45x50,30,20 (2:00 rest)
Lowered bench working max to improve bar speed. Last rep was still slow.
195x8x5 (2-3:00 rest)
DB Row 100x8x3
135x21,11,7 (2:00 rest; goal is 50 reps)
This is Paul Carter’s Base Building. I’ll be doing it two times per week for now.
Pretty weak 80% session. Very little food and pretty dehydrated in super-crowded gym at 6:00 p.m. Last set of eight on bench was hard.
WU: Jog 800M
2: Pause Squat (3”)
3A: DB Bench 85x8x3, 5
3B: DB Row 85x8/side x4
4A: Shrug (2” pause) 225x8x4
4B: DB Lateral Raise 20x8x4
5A: Dip 255x17
5B: Curl 45x50
This is now a Chad Wesley Smith-Wendler-Paul Carter-Charles Poliquin hybrid program. Just what you’re not supposed to do, right?
New press working max is 180.
Clapping Push up 5x2
Push up 5-10-15-20-20-15-10-5
Sit up 5-10-15-20-20-15-10-5
Leg lever 5-10-15-20-20-15-10-5
Had to break up some dips.
DB Curl 35x12x2
Paul Carter circuit he recommends for military calisthenics improvement.
4” Block Pull
Supposed to work up to a fast set of 3. 365 was slow. Stopping at 335 next time.
70% of pull.
Grip failed on last rep (overhand).
1 mile in 8:28 (1.0 incline)
All reps paused.
EZ Bar Curl
Heavy squat day is sets with 80% of your “every day max” followed by squats. Paul adds 90 lbs. Wasn’t happening today. Everything beltless with crappy shoes.
All reps paused.
From Paul Carter’s base building article. “Heavy” is ~85% of your “every day max” for 3-5 sets of 3. I figured this would be a pretty good strength maintenance template to follow while upping the conditioning for the next few months. The goal is to get to 5x3 while making each rep as explosive as possible.