It was a nice change of pace from the past couple of weeks to say the least. Having failed bench press the last bench session and back squats last session too they were both lighter weights. I feel like it might be the best of timing too since we’re doing Crossfit totals and other maxes in a week or two to get current baselines. The squats I did were at only 195 pounds today.
Sometimes even a failure is a success. Let me preface this whole post with the fact that I didn’t really have too high of a hopes for today given that my piriformis has been somewhat angry. That started a week or two ago when my foot slipped out from under me doing lunges. It’s getting better with stretching and movement seems to help it more than doing nothing. I figured I could at least try today’s planned strength and sort of feel it out on the warm up sets.
I have known since I was fairly young that you shouldn’t turn a fridge on after it’s been laying down since my parents bought from someone at my grandfather’s work that was moving. We took the old one we had in the kitchen down in the basement and put the new in the kitchen after they took it off the truck. It ran but never got cold. We learned from someone after that that you shouldn’t lay it down.
Today I am feeling really good and accomplished about my strength session. It has been a long time coming to make it to this mile stone with a few false starts on the way here. There were several mental blocks that helped prevent me from reaching this long time goal but I finally got it. it all started out with the big positive not for today’s strength work. I was set to do my old Crossfit Trinium one rep max weight for three sets of five.
First things first as far as lifting today I wasn’t really feeling like it. It’s hot and humid, I was hungry and didn’t really sleep enough last night thanks to alcohol from Joy’s with supper. Naturally feeling this way today was set to be an at least somewhat heavy day for my squats and bench press. I had accepted the fact that I may fail one or both of these lifts today and was fine with it.
Today was was of those strange days when it comes to strength where it just feels light. I really wish that could happen more often so I wouldn’t overthink it when it when the weight gets heavier. First up were the squats at 255 pounds. For repping, especially five reps a set this is a relatively heavy weight for me. I’ve always had more trouble repping weights than I have had with heavy singles.
Today was definitely one of those days. You know the days where normal tasks seem to be a pretty good challenge. Mentally I am not here and I’m not really here physically too much either. It started out from waking up a bit early from some weird ass dream. There was some girl who I feel like I should know that had something wrong but wouldn’t say what it was. It’s left me with that off feeling all day.
Today was a great day for my strength. Unlike the last session where even the light 135 warmup sets felt terrible and super heavy they, along with even the working sets felt great, light and explosive today. My back squats today at 245 felt pretty great save a couple of sloppy reps. Other than the couple of sloppy reps they were all fast and explosive and feeling pretty light. I had failed this weight the other day but made the decision that I would give it another go give than it’s a weight I fell I should be able to make just about any day.
I woke up early today and well rested. It’s been a while. Finally we’ve been able to sleep with just the fan instead of the air conditioner which always allows me to have a better night’s sleep. The air conditioner is nice to make it more tolerable but the sound of them tends to keep me awake or annoy me a bit 95% of the time. The fan is quiet on low and it lets some of the outside noises in which tend to relax me.
I was watching lifting videos this morning and I noticed the belt and it dawned on me that I have never used one. I haven’t even tried using one since I never felt the need. It’s kind of hard to even test out using one if you don’t have one. It just never occurred to me before to even consider getting one thinking it would be like the other things I was told I’d need for Crossfit.
I have to admit I didn’t really have any high expectations for my strength workout today. Shortly before I was going to do it part of my one quad just suddenly started to cramp a bit. That just came right out of the blue and have no idea where it came from. I took a little time to stretch and warm up a little bit to felt things out. See I do stretch and warm up if I feel I need to!
I decided it’s time to start getting used to some dumbell movements today. I chose to do one of street parking’s suns out guns out ones. It wasn’t for time so it made it easier to focus on taking my time with movements I haven’t done in years. The first part was 100 should presses with 15 v ups every time you break up the presses. I did sit ups because for some unknown to me reason my body just doesn’t seem to want to understand V ups.
I woke up pretty early today so I did my strength work somewhat early in the morning since I already had my coffee for the day. Not as early as I would have liked to have done it but I feel like the right thing to do is be respectful of the neighbors. I don’t know what they can here but we don’t hear much from them. Today was the first time in I have no idea how long that the air conditioner wasn’t necessary while doing my strength.
I didn’t sleep all that well last night. I don’t know why but it was just one of those nights where I laid there in bed just awake. My brain wouldn’t shut off. That’s the story of my life though. It’s been a little better lately but After a couple of hours I just got up for a while. I was anticipating that putting a damper on my strength work today.
Continuing with trying to get heavy base lines for where my strength is at this moment I decided to do a heavyish single front squat today. I stopped at 255. It looked and felt really good. Didn’t even feel all that heavy to me. I stopped there for the day even though I felt like there was more in the tank. Hell I felt like I could possibly meet or surpass my all time max at 273.
I decided to go for a Crossfit total this weekend. It’s been well over a year since I’ve had current numbers and I thought I needed to see where I stand. We’re going to do it again in September but I did it today. I wasn’t really feeling it today but went for it anyways and I am happy I did. I wasn’t going for all out maxes but instead I was going for heavy for today singles.
Today with my strength it was time to squat heavy again. I wasn’t really feeling it at all today but I had to give it the best effort I could. The heat and humidity is slowly running me down this year I think. I tried a warm up set with out the air conditioner but quickly realized that wasn’t a good idea as it was so humid the bar was already feeling damp.
I’m finally feeling like I am making progress with my squats again. Last time I made progress was with lots of heavy singles and back off sets but now I am just doing 3 x 5. I’ve always preferred small sets but there’s no harm in trying something different. I’d failed a couple of times in the past and worked back up to it. Finally the other day I smashed through my sets at 255.
First things first I did not sleep well last night and have been tired all morning so I didn’t have all that much hope for my strength today. It’s also pretty hot out already at 9ish in the morning. I turned the air on but still I didn’t want to wait around too long. It was definitely more humid than yesterday was. The warm up sets felt pretty good although a lot slower today than last time.
Today started off pretty hot but thankfully the humidity isn’t that bad yet . That will change this weekend but it feels okay for now. I started off the my squats at 250 pounds. They felt pretty great today and honestly pretty easy. Very doable and looked very explosive. This is in the ballpark of where I’ve been getting hung up. The power cleans at 170 felt great. Very explosive. Very fast elbows and looked really good.
I just wasn’t sure how the strength would go today. My knee is a bit angry from yesterday’s WOD in which I did several hundred hop overs over the sandbag. No matter what those are always awkward for me. I would tend to guess it’s more the vision than anything. Lets see I am hopping back and forth sideways over an object I can’t really tell how close I am to it with really only any functional vision on one side from one eye.
I skipped it last week thinking I may do a heavy single or x age body weight back squats for my birthday so I wanted to be fresh for that. I decided not to do either of those so I picked up where I left off with the 20 rep squats. Today I was doing 170 pounds. I didn’t fail because of weight. Hell I wasn’t even slowing down on the squats.
Even a bad day lifting is better than a day with no lifting but Sunday and today were two great days for lifting and general fitness to boot. Yesterday I was feeling pretty tired but I decided to get off my lazy ass and go do some stuff in the garage. I started out with this week’s 20 rep front squats. I did them at 150 pounds this week and I don’t think they could have felt any better than they did.
What Can I say. It’s June and certainly time for this sort of weather. I’ve been spoiled by the springs persistent cooler weather with low humidity when it was a warmer day. Over the past few days that’s absolutely changed. Yesterday wasn’t necessary warm but it was very humid. Today it got into the mid to upper 80s again but with a dew point near 70. There was a nice strong south breeze at least to make it a little more tolerable.
It’s been quite a while since I have used 135 pounds for front squats in a WOD setting. If I had to give an estimate it would have to be around two years since I’ve done so since. It wasn’t uncommon for me to use it in at the old gym depending on the WOD and what else the WOD would entail. I had gotten to the point that I might go lighter to go faster or of my wrist was acting up.
Once again today I was supposed to do back squats at 255 pound and once again I failed at it. I failed the last rep of the first set this time. Honesty this time around I don’t feel it was a strength issue at all though, today was the first humid day of the year or at least the first humid day I had to lift heavy. The heat kills me but even more so the humidity does.
I didn’t sleep all that well last night. I fell asleep easily then less than an hour later I was awake. Eventually I grabbed my tablet and went downstairs. I guess it was midnight or 1:00. It was just a bit too warm in here and I’m in no way used to the summer like temperatures. Fire pit smoke didn’t help matters. This morning I was to do squats, bench press, good mornings and pull ups.
I woke up this morning feeling pretty good so I decided I would do my twenty rep front squats today and if I felt up to a WOD I’d to tomorrows. The front squats went really well for me at 140 pounds. Between the weight increasing and me obviously getting some practice in again my front rack position is greatly improving. Several years ago I managed to get the mobility to do front squats and hold a good front rack position with a full grip on the bar and that greatly improved my confidence in heavier weights and and just felt more stable in general.
I won’t deny it in anyway at all. My lifts this morning were all relatively heavy. They all felt soul crushingly heavy, squats at 245, strict presses at 125 and dead lifts at 275. I got through them, they all felt slow and grindy but my video shows they were all pretty fast and good form so I got through them. I think one of the bigger factors in everything feeling so heavy today was ding a WOD with 200 lunges and 100 push ups in it yesterday.
First of all, I’ll start off with the slightly disappointing part. It’s not the end of the world or anything but I wouldn’t have minded for it to be successful. I make it no secret that Bench press is a weak lift for me and one I am so uncomfortable with it that it makes it difficult to advance it but doing it in the rack with the safeties set is helping with that uneasiness slowly.
It got reasonably nice outside today with a temperature near 70 and the sun was shining. The WOD for today was a sort of a dead lift ladder with a 100 meter run between sets so it was the perfect one to do out in the backyard. It was nice to be able to just drop the last rep of the dead lifts. I miss being able to drop it but don’t want to destroy our garage floor or potentially annoy the neighbors too much.
Although I failed the back squat at two hundred fifty five pounds today for 3x5 I am not all that disappointed. I didn’t think that I would get through the 245 or 250 the past two sessions but I did. Today felt doable but just soul crushing having the weight on my back. I’m just not used to heavy weight there right now. Maybe I need to add in some heavy walk outs.
These squats aren’t getting any easier, that’s for damn sure. The weight is feeling heavier than ever and it’s getting mentally tougher but I am truly enjoying pushing myself in a different way than I have before. With the frequent squatting my technique is drastically improving. That was expected of course because with anything more frequent practice helps improve things. The tendency to want to collapse forward a bit has all but disappeared.
My lifting program had be doing back squats at 245 5x3 today and although I know I can do it it still feels heavy as fuck. Your body screams at you that this shit is too heavy. I did the squats and got through them. They felt slow but the video shows them being pretty quick still. The fact that I did a WOD with high reps of sandbag step ups yesterday didn’t help matters nor did the fact that I stepped up oln a 24 inch box rather than the normal 20 inches that I’m used to.
If there is one thing that I can always count on after doing a WOD with either heavy or high rep dead lifts it’s the unsatisfied raging appetite. No amount of food seems to fill me up and no type of food does. My stomach just growls and growls. The WOD it self was 30 dead lifts and 20 burpee pull ups, three rounds of them for time. I chose the RX weight on the lower end at 165.
I woke up extra early today and was feeling tired and lazy all day. I was thinking if I didn’t get an increase in energy I’d skip the starting strength today and push it back by a day. Eventually Around 1 I want out in the garage and started setting up but I noticed everything was slippery and wet from the humidity increase. Today was power clean day and didn’t need the bar slipping out of my hand.
Although I do very much enjoy box jumps in spite of my visual handicap I do think they are used wrongly and over used in the program we do. Regardless of that there’s something primal about jumping on an object. It brings me back to being a kid growing up with 3 brothers. Among other things it was one of the things you did, if you saw something you tried to jump on or over it.
Most of this spring so far other than a few days here and there have featured rain at various times of the day. The rain puts a damper on my ability and desire to do running WODs out side. For one I don’t want to track mud through our garage. The other main reason to defer the running WODs is that Crossfit type of shoes tend to be very slippery when they’re wet and that wouldn’t end well with weight or explosive movements like box jumps or the like.
The inevitable happened today. Going through the street parking’s starting strength program I finally failed at dead lifts. Other than bench press these are probably one of the my weakest lifts compared to where it should be. Grip strength has hurt these in the past for me not to mention earlier on I tended to pull with a bit of a rounded back and knew I did so preventing me from being too aggressive with the weight.
I don’t really make it a secret that I’m legally blind and therefore have very poor vision. I also do at least to the best of my ability keep it from being a limiting factor. I do realize and accept that it does cause some reasonable limitations if for any reason due to safety. Box jumps are one of those movements used in Crossfit that always have and always will make me nervous due to the poor depth perception of only having one useful eye and sometimes misjudging the angle or distance I am to the box.
I failed hard at about rep 7 of my 20 rep back squats doing 205 pounds today. I couldn’t possibly say I’m not disappointed in this, especially after last week felt so good but it is what it is. The last rep was too sloppy.. Really It was a shitty rep so I racked it and aborted there. Started back at 95 pounds for front squats to see where that brings me.
Today was another cool dreary day and my ass has been dragging since I woke up. It happens sometimes. I thought I slept well and my Garmin seems to think I did too but I just have been feeling exhausted all day. We’ll blame it on the weather. I have the stuffy head thing going on from the clouds of pollen out there right now and that is not improving anything with how I’m feeling.
I was working through my starting strength today and it was bench press day. I was to do 185. This lift has always been my weakest because I never trusted spotters or myself reracking since I can’t see the j cups well. Doing it in the rack with the safetys set is game changer for me. I feel like I can push it more. It doesn’t happen often. Maybe once ever year or two but once in a while when it’s feeling a bit heavyish my Hamstring will cramp doing this lift.
When we still went to the gym, Molly had found and ordered some fairly bright green j cups that would fit the rig. The black ones matched the black rig and had no contrast so I tended to have some trouble re racking by being off center or maybe too low. Those things were a game changer. The gym owner allowed us to leave them there so I could us them when I was there.
A little while back I was looking into the other things that street parking offers and I came across the 20 rep squat program. I decided to give it a try. So far so good, I started at only 95 pounds and now I am up to 155 as of today. It’s been feeling pretty good with no missed reps and not feeling heavy yet. In the past I have had success with lots and lots of heavy singles but I saw this program and thought I’d see how it feels.
I’ve always struggled mentally with dead lifts. I think that comes from back when I wasn’t able to set my back well. It was OK but not great. I just didn’t have the control of it for what I needed so my dead lifts were always limited and it’s frustrating at times. Most times going for a max my brain just shuts it down when it’s heavy enough to bend the bar.