Baxmans Trip
- Thread starter BAX67
- Start date
You have new PRs coming by the bucket-load! That's a 10lb increase in your front-squat triple in just over a week.
And, because of your wrist, you're still having to use crossed arms rather than a clean grip? That must make it tougher to keep the bar on your shoulders during a heavy set. Good job.
10-2-09
Thanks Lol. Still cross armed on the front squats.
SETBACK: I'm pretty sure I tore a calf muscle today at work. Felt a big pop like someone dropped a f#$%ing boulder on my lower leg. Some serious pain going right now. I'm on the way to the doc in an hour, but I doubt there will be anything they can do. Rest and Ice. Boy , it's been the best 9 weeks lifting wise in over a year. Damn it's always something!
Thanks Lol. Still cross armed on the front squats.
SETBACK: I'm pretty sure I tore a calf muscle today at work. Felt a big pop like someone dropped a f#$%ing boulder on my lower leg. Some serious pain going right now. I'm on the way to the doc in an hour, but I doubt there will be anything they can do. Rest and Ice. Boy , it's been the best 9 weeks lifting wise in over a year. Damn it's always something!
Yeah, really sorry to hear this Bax. All the best for a speedy recovery.
I pulled a calf a few years ago. After a few weeks of careful rehab I was able to squat again without too much discomfort. Hope yours heals just as quickly. I switched a few exercises from standing to seated versions, and I did a lot of chins.
I pulled a calf a few years ago. After a few weeks of careful rehab I was able to squat again without too much discomfort. Hope yours heals just as quickly. I switched a few exercises from standing to seated versions, and I did a lot of chins.
10-09-09
So I was on crutches thru Mon. and am still hobbling around. The back of the calf is still quite tender but today I felt as if I may try some lifting. I'm basically restarting my last 5x5 cycle, just a little heavier this time though. No squatting or deadlifting yet, because I can't even get my thighs to parallel. I will be overhead pressing, benching and rack pulling with some chins, pullups and dips added in. Hopefully in a couple weeks I'll be able to squat.
Rack Pulls 5x5x265
From Knee 1x300
1x355 straps
OHP 1x5x90,95,105,110,120
Pullups 1x8,6,6 xbw
It's kind of weird after this my calf doesn't hurt so much and I don't have much of a limp. This was the first time I've done rack pulls....I like em.
Bodyweight 178
So I was on crutches thru Mon. and am still hobbling around. The back of the calf is still quite tender but today I felt as if I may try some lifting. I'm basically restarting my last 5x5 cycle, just a little heavier this time though. No squatting or deadlifting yet, because I can't even get my thighs to parallel. I will be overhead pressing, benching and rack pulling with some chins, pullups and dips added in. Hopefully in a couple weeks I'll be able to squat.
Rack Pulls 5x5x265
From Knee 1x300
1x355 straps
OHP 1x5x90,95,105,110,120
Pullups 1x8,6,6 xbw
It's kind of weird after this my calf doesn't hurt so much and I don't have much of a limp. This was the first time I've done rack pulls....I like em.
Bodyweight 178
10-14-09
Bench 5x5x160 Easy, but shoulders didn't like
Rack Pull
from knee 5x5x275 Did a shrug a the top of each rep
Chins 1x5xbw,+15, +25, +35
My calf seems to be healing nicely, but squatting or deadlifting is still out of the question. After last Fri. workout I woke up Sat with a very swollen left ankle and lower left leg. Also a lot of bruising in the foot. I still have a little swelling in the calf and ankle area, but at least I can walk about normal. Traps are sore today.
Bench 5x5x160 Easy, but shoulders didn't like
Rack Pull
from knee 5x5x275 Did a shrug a the top of each rep
Chins 1x5xbw,+15, +25, +35
My calf seems to be healing nicely, but squatting or deadlifting is still out of the question. After last Fri. workout I woke up Sat with a very swollen left ankle and lower left leg. Also a lot of bruising in the foot. I still have a little swelling in the calf and ankle area, but at least I can walk about normal. Traps are sore today.
Well Lol, the calf is as healed as it can get. The orthopedic surgeon said I tore a layer of the calf muscle and it rolled up down between my ankle and lower calf. Surgically reattaching it will serve no purpose...soooo it will be forever a nag and swollen when on my feet for long periods of time..which is just about all the time.
I restarted my last 5x5 and managed to get to the third week and said #$%^ it. No motivation. After these last 2 weeks of eating junk and no exercise I really feel like crap. I've decided to try and work on my deadlift for the next 12 weeks and my OHP. I will follow Ed Coans 12 week dead cycle( http://www.ontariostrongman.ca/Resources/training/coanphildead.html) along with his cycle for squats(http://www.joeskopec.com/coancalc.html) and bench.(http://www.joeskopec.com/edcoanbench.html.) For OHP's I will follow a program by J.V. Askem 4 steps forward 3 steps back approach outlined here. (http://jva.ontariostrongman.ca/Periodize.htm)
On the 24 th I goofed around and found my one rep maxes.
12-24-09
Deads 135-10 OHP 45-10 Bench 135-5
205-5 70-5 165-1
255-1 95-1 185-1
305-1 115-1 205-1
355-1 145-1 Good 215-1 Slow
365-1 Shaky
Pendlays 145-5 Back Squats 135-5
165-1 165-1
185-1 185-1
195-1 205-1
205-.5 215-1 Paused in hole to see how calf
was. Not horrible
First workout of the week will be Deads and Second workout of week will be OHP and Squats. The third day will be whatever I feel like doing along with the bench program. Most likely I'll be working on cleans or snatches and I kind of like that Fran thing Lol mentioned from crossfit with the thrusters and pullups.
On Christmas Day I gave the bench day a whirl.
Bench 1x10x45 Close Grip 2x10x130 Incline32" 2x7x120
1x8x65
1x5x95
2x10x145
Tris are on fire. Incline was a little too heavy unfortunately.
First Day Of Cycle
12-29-09 Dead Day
Deads Warmed up with 135 for 10, 205-5 then
1x2x305
8x3x245 All DOH
SLDL 3x8x165
Pendlays 3x8x135
Chins 1x8,1x7,1x5xbw
Good Morns 3x8x115
90 sec rest between all sets and a 2 1/2 minute rest after each assistance exercise circuit
I hope I can MOVE tomorrow.
I restarted my last 5x5 and managed to get to the third week and said #$%^ it. No motivation. After these last 2 weeks of eating junk and no exercise I really feel like crap. I've decided to try and work on my deadlift for the next 12 weeks and my OHP. I will follow Ed Coans 12 week dead cycle( http://www.ontariostrongman.ca/Resources/training/coanphildead.html) along with his cycle for squats(http://www.joeskopec.com/coancalc.html) and bench.(http://www.joeskopec.com/edcoanbench.html.) For OHP's I will follow a program by J.V. Askem 4 steps forward 3 steps back approach outlined here. (http://jva.ontariostrongman.ca/Periodize.htm)
On the 24 th I goofed around and found my one rep maxes.
12-24-09
Deads 135-10 OHP 45-10 Bench 135-5
205-5 70-5 165-1
255-1 95-1 185-1
305-1 115-1 205-1
355-1 145-1 Good 215-1 Slow
365-1 Shaky
Pendlays 145-5 Back Squats 135-5
165-1 165-1
185-1 185-1
195-1 205-1
205-.5 215-1 Paused in hole to see how calf
was. Not horrible
First workout of the week will be Deads and Second workout of week will be OHP and Squats. The third day will be whatever I feel like doing along with the bench program. Most likely I'll be working on cleans or snatches and I kind of like that Fran thing Lol mentioned from crossfit with the thrusters and pullups.
On Christmas Day I gave the bench day a whirl.
Bench 1x10x45 Close Grip 2x10x130 Incline32" 2x7x120
1x8x65
1x5x95
2x10x145
Tris are on fire. Incline was a little too heavy unfortunately.
First Day Of Cycle
12-29-09 Dead Day
Deads Warmed up with 135 for 10, 205-5 then
1x2x305
8x3x245 All DOH
SLDL 3x8x165
Pendlays 3x8x135
Chins 1x8,1x7,1x5xbw
Good Morns 3x8x115
90 sec rest between all sets and a 2 1/2 minute rest after each assistance exercise circuit
I hope I can MOVE tomorrow.
1-1-10
OHP 1x8x95, 1x4x110, 4x4x120
light Bench 2x10x125
dips 3x5xbw
hang power cleans 1x5x95, 2x5x105
1-5-10
Deads 1x10x135, 1x5x205, 1x2x325, 8x3x265 All DOH
SLDL 3x8x170
Pendlay 3x8x140
Chins 2x8xbw, 1x6xbw
Good Morns 2x8x115
Pretty jittery after this one. 90 second rest between all sets.
Weighing in at 179 with alot of pizza, chicken wings, and chocolate around the mid section.
OHP 1x8x95, 1x4x110, 4x4x120
light Bench 2x10x125
dips 3x5xbw
hang power cleans 1x5x95, 2x5x105
1-5-10
Deads 1x10x135, 1x5x205, 1x2x325, 8x3x265 All DOH
SLDL 3x8x170
Pendlay 3x8x140
Chins 2x8xbw, 1x6xbw
Good Morns 2x8x115
Pretty jittery after this one. 90 second rest between all sets.
Weighing in at 179 with alot of pizza, chicken wings, and chocolate around the mid section.
Good stuff Bax.
Hope you do try a Fran. I'm plucking up the courage to make my next attempt. To make it a bit less hell-like, I'm going to try 15,11,7 reps. If I can get through that, without stopping to die, I'll try to pick up the rep count on each subsequent attempt.
I know what you mean about the mid-section; mine's coming on nicely too.
Hope you do try a Fran. I'm plucking up the courage to make my next attempt. To make it a bit less hell-like, I'm going to try 15,11,7 reps. If I can get through that, without stopping to die, I'll try to pick up the rep count on each subsequent attempt.
I know what you mean about the mid-section; mine's coming on nicely too.
1-7-10
OHP 1x8x95, 1x4x110, 3x4x125 Felt heavy yikes
Light Bench 2x10x126
Power Cleans 2x5x105, 1x7x110
Dips 3x8xbw
Power Snatch 1x2x115 Just to feel it
Didn't feel to strong today, maybe it's the cold I'm battling. On the other hand the power snatch felt pretty good as did the cleans.
Another note: while shoveling some snow I felt a familiar feeling in my lower left leg. I slipped a little and felt a strain in the upper calf all the way up to the back of the knee. Crap. Didn't affect any lifts, but can feel it. Have to be careful.
Lol, Sat I am going to give a "Fran" a go. I don't see myself getting out of the first round. Should be interesting
OHP 1x8x95, 1x4x110, 3x4x125 Felt heavy yikes
Light Bench 2x10x126
Power Cleans 2x5x105, 1x7x110
Dips 3x8xbw
Power Snatch 1x2x115 Just to feel it
Didn't feel to strong today, maybe it's the cold I'm battling. On the other hand the power snatch felt pretty good as did the cleans.
Another note: while shoveling some snow I felt a familiar feeling in my lower left leg. I slipped a little and felt a strain in the upper calf all the way up to the back of the knee. Crap. Didn't affect any lifts, but can feel it. Have to be careful.
Lol, Sat I am going to give a "Fran" a go. I don't see myself getting out of the first round. Should be interesting
1-9-10
Well I've been reading up on crossfit the last couple of days trying to gear up for this Fran. I watched a couple youtube videos and tried one today. A very humbling experience and I am almost embarrassed to post my results.
Warmed up with three rounds of situps 15,10,10 and dips 15,8,6.
I decided to try a half Fran three rounds thrusters with 95# and three rounds pullups.
Thrusters 11,7,4
Pullups 11,2,4
Time 2 minutes 55 seconds
A very nice burning itchy sensation in my throat and chest along with some serious huffing and puffing. I am way out of shape and weak.
Well I've been reading up on crossfit the last couple of days trying to gear up for this Fran. I watched a couple youtube videos and tried one today. A very humbling experience and I am almost embarrassed to post my results.
Warmed up with three rounds of situps 15,10,10 and dips 15,8,6.
I decided to try a half Fran three rounds thrusters with 95# and three rounds pullups.
Thrusters 11,7,4
Pullups 11,2,4
Time 2 minutes 55 seconds
A very nice burning itchy sensation in my throat and chest along with some serious huffing and puffing. I am way out of shape and weak.
Thanks tim.
lol re kipping. No I haven't tried them but I have a feeling I will have to learn them if I want to make a whole Fran.
Sun. 1-10-10 CF WOD
Warm Up
OHS with a hockey stick 3x15
Sit ups 3x15
Push Jerk 1x1x125,135,145,150,155,160,165
Not as explosive as I would have liked, but not bad overall.
WTF are you doing Bax? This Crossfit has me intrigued and I'm going to try it for two months and see what happens. It might be a nice change of pace and just what my old failing body needs.
lol re kipping. No I haven't tried them but I have a feeling I will have to learn them if I want to make a whole Fran.
Sun. 1-10-10 CF WOD
Warm Up
OHS with a hockey stick 3x15
Sit ups 3x15
Push Jerk 1x1x125,135,145,150,155,160,165
Not as explosive as I would have liked, but not bad overall.
WTF are you doing Bax? This Crossfit has me intrigued and I'm going to try it for two months and see what happens. It might be a nice change of pace and just what my old failing body needs.