Warm-up:
dynamic stretching
3x5 front squat (45x5, 75x5, 105x5, 135x3, 165x1 then 185/190/195 x5)
3x5 shoulder press (45x5, 65x5, 75x5, 85x2, 95x1 then 105/110/115[f5] x5)
5-3-3-3-3 power cleans (45, 95, 115, 135x2)
3 rounds of:
3 135# power cleans
20 plank walk-ups
110m sprint (4 lengths bb court)
KL: 9:35 (3:03, 3:16, 3:16)
Not enough rest and recovery lately, but am taking a break to travel for a few days. Hamstrings were pretty tight today, probably from the recent combination of heavy deadlifts and sprinting. Front squats actually felt pretty good, heavy but solid - just doing them weekly is improving the form. Hitting a ceiling with the presses though, last rep @115 almost went up but all sets felt really hard today.
Wanted to throw G's Krista doublet into a metcon, but my shoulders were so fried that I cut it to just the plank walk-ups. Tough work, could tack on a few rounds but not today. Times includes about 5-10 s transitions to the sprint, but probably needed the rest anyways. Pretty rough on the forearms (did it on the floor) but didn't notice my elbows til later. On the plus side, now my forearms match JK's knees...
CFSB week 4 log:
- back squat - 230, 235, 240
- bench press - 150, 155, 160
- deadlift - 315, 325, 335 - 155x20
- front squat - 185, 190, 195
- shoulder press - 105, 110, 115[f5]
11 comments:
Holy crap your forearms look terrible.
Not nearly as bad as my shoulders felt, there's no way I could have completed 20 walk-ups AND 20 one-leg push-ups unbroken, at least not today.
You're a crazy dude.
Damn.
Hey B, totally not exercise related - do you have a suggestion for a good example figure of optimal coding relative to natural scene statistics (in the retina or otherwise)? I'm thinking 1/f, Barlow, etc.
Yes, when do you need it?
Actually, no worries, I found something to use (if I use it at all). Just wanted to make a point in a talk, but likely will leave it out...
how long does it take you to do one of these CFSB sets? When I do a 5x5 set it takes a fair amount of time if you do any resting. You're running through (5x) 5x3 which seems like it should take quite a while...
The notes at the end of the post are just my summary of the week's lifting for reference. I do 1, at most 2, 3x5 lifts (plus 4-5 warmup sets per lift) on a given day.
With adequate rest between sets (4-7 min) it takes me close to 30 min per lift. Makes it tough to get in both metcon and skill work too, but I've been trying.
you should see my knees this week.
I'm afraid to ask ...
Post up, or it didn't happen!
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