The Challenge, Part II : Powerlifting

Back squat, my strongest lift, was the first event in the Powerlifting portion. I warmed-up and failed at my challenge weight of 350. I rested and got it: double body-weight, 3 white lights, Fuck Yeah.


Back Squat, 350

I did less well on the shoulder press, something about heavy weights over my head gets me nervous. I had a heartbreaking failure at 160 but got 155.

Shoulder Press, 155

I trained for PR in the deadlift but had to settle for double bodyweight. I did break 2.5 bodyweight from the ground but couldn't finish the pull.

Deadlift, 350

Benching is hard for me, and I didn't have much in the tank. I did it at the end of the heavy lifts because it is similar to resting. (It is the only event that you lie down to compete in.) I made 225, which is a warm-up lift on most days.

The Self-Coached Lifter

WOD

1)DL, single, 315, 365, 385, 405(f)
DL, triples, 315, 315, 315, 315

2) pull-ups, singles, 90, 115, 135

3) good morning, triples, 135, 135, 135

Notes: My right wrist is jacked. WTF! I can't support weight with it. I was planning to rack pull 438 (challenge weight), but the racks are UCSB are weird. I lost count on the number of reasons why the UCSB Recreation Center is not designed for athletic development. I guess the name says it all. Deadlifting is fun. I really like it. It is a primal feeling. I'm back at it. 365, double bodyweight, felt light. I ripped 405 from the floor, but the bar was away from shins. I could have wrestled it back, but I backed down. Trying to tame my ego. Same stupid problem as cleans and snatches. I have to keep the bar close. I went down in weight and worked on form. I have a mental block against going heavier with pull-ups. I have strict standards for pull-ups, and I can't cleanly pull a heavier weight. My back is a weak link with the deadlifts and the whole challenge. Lots of back training. I'm rambling and excited because just got back from the gym.

Same but Different

WOD

1) dips, 5X5, 70, rest 2-3 minutes

2) DL, triples from 2'' platform, 295, 295, 325, 325(f)
Am I red from the sun or trying hard?

3) Good Morning, 5X3, 135
This is the point I learned the location of my intercostals.

4) 5 One-arm Press, 45
100ft Farmer Walk, 180
5 rounds

Notes: I am a gym rat and love these kind of days, i.e. slow grind. My deadlift is getting stronger. I have never pulled from a 2'' platform nor done good mornings. It is similar to what I have done in the past but with a twist. My core got a good dose.

Pray Not for Light Burdens but for a Strong Back

WOD

Clean, 5X3, 155
Deep catch, high elbows
Easy to have good form at light weights

DL, singles, 315, 365, 385(f), 365
Got to look up. The body follows the eyes.

dips, 30X1

Notes: Short session because of bad time management. I have enough Physical Capital to keep climbing and hard training for my challenge. I am over-stretched if I "train" for climbing.

Trying to be Flash Gordon (or Hans Florine)

WOD

10 DL, 225
10 dips, 25
3 rounds : 4:10

Bench, triples, 175, 175, 195, 195, 195

100m sprint every 30s for 8 rounds, aka Tabata run

Notes: Feeling the effects of third day on. Speedy on DL and dips. Hopefully, speed work carries over for the dips because it is hard to go heavy. Good to get under the bench. The reps were quick until last set. The sprints suck because running sucks. Congratulations to Hans Florine for regaining the Nose speed record (off the couch).

Mahogany Day for a Mahogany Challenge

WOD

1) dip(s), 1X1, 135

2) pull-ups, 4X1, 135
3X3, 90
3X10, "super"

4)BS, 3X3, 305, 305, 310(f)

5) SP (with press-outs), 3X3, 135

6) DL, 3X3, 315
Bad form but heavy weights still get moved

"But then again, those who argue against squatting and deadlifting on the same day may just be pussies." - Mark Rippetoe

Notes: The UCSB "recreation center" sucks. Reason #275 : there is no place to do weighted dips with more than 100lbs. Considering how many machines they have, it is ridiculous they don't have a simple, good dip station. I need to get creative for my challenge. "Super" pull-ups are dead hang pull-ups that end with your nipples at the bar. You get stared at when you do weighted pull-ups with $1.35, but you get mouth open gapping with "super" pull-ups. It was highly motivating to be joined by Crossfit SB for the "slow lifts." Mahogany Challenge is Normal Guy speak.

Movin' Weight

WOD

pull-ups, dips, push-ups to warm-up

Crossfit Total
BS : 315
SP : 155
DL : 365
Total: 835

Notes: Those are not elite numbers.

Getting Weaker 101

WOD

DL singles
275, 315, 365, 405 (F), 365, 365

Notes: I thought I was having some bad workouts, but I think I am getting systematic weaker. My birthday challenge was to reach Crossfit's Elite Standards. To be elite in anything, it has be to your life. That is not the case. I love being in shape, but also love many other things. Time for a new Challenge?

Training Hard, Not Smart

WOD
275 DL triples every minute for 7 minutes

then

row 250m
rest 1:1
four rounds (45, 48, 51, 53)

Notes: The two activites were too similar, and I was tired from the row on Saturday. first round: 1:35/500m and 33 spm

Back in the Game

WOD
DL triples from a box
315, 315, 315, 315, 345

then
100 dips for time
6:37

Notes: Compared to the miserable showing on Monday, today was great. My back could be set straighter. The first 50 dips took 2:00 minutes.

Hypocrite

My last post was about speed. Do I go to the gym and train speed? NO!!

WOD
12 DL 225lbs
20 bar dips*
5 rounds
rest 5 min between rounds

*last set was broken

Tonnage

I was disappointed with my performance last week with weighted mu. I hit it again this week, but I only had time for one set. I decided on +25lbs.

It felt easy so I did it again. New PR!

I changed venues, but was still short on time.
WOD:
3X3 pull ups, 90 lbs, rest 1:00
3X3 hang power cleans, 155 lbs, rest 1:00
3X3 deadlift, 315 lbs, rest 1:00
dips and abs

Total time : 30 minutes
Total weight : +6 tons

Tonnage