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Unread 2011-11-15, 04:25 PM   #4276
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a diet and riding a bicycle would cover the needs of most people. have you ever watched them do their little competitions? there is no way that somebody that just lifted weights and ran a couple times a week would ever be competetive. but then again crossfit and strength training are two totally different things, just as running and strength training are two totally different things.
Yes I've watched the crossfit games. The people that compete are in incredible condition, I was not trying to say that the average person that exercises would be able to compete. I think that for most people there is probably a better program for them. Not trying to shit on crossfit, just trying to give some reasons as to why some people don't like it.
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Unread 2011-11-15, 05:33 PM   #4277
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Yes I've watched the crossfit games. The people that compete are in incredible condition, I was not trying to say that the average person that exercises would be able to compete. I think that for most people there is probably a better program for them. Not trying to shit on crossfit, just trying to give some reasons as to why some people don't like it.
i see your point but that is like saying basketball is stupid because more people like football. i wasn't trying to say that everybody should do crossfit. people should work a program that gives them the particular results that they are looking for.
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Unread 2011-11-15, 08:03 PM   #4278
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AM session
Week 4 of 5/3/1 cycle 2, deload week.

Deadlift
110x5
135x5
165x5

assistance work
deadlift 3 sets of 10
hanging leg raise 3 sets of 10


PM session
CrossFit

dynamic warm up, jump rope

standing long jumps 5 sets of 3

For Time

18 Pull-Ups/18 Sit-Ups

Lunge 100 Feet

15 Pull-Ups/15 Sit-Ups

Lunge 100 Ft

12 Pull-Ups /12 Sit-Ups

Lunge 100 Ft

9 Pull-Ups/9 Sit-Ups

Lunge 100 Ft

6 Pull-Ups/6 Sit-Ups

Lunge 100 Ft

3 Pull-Ups/3 Sit-Ups

Lunge 100 Ft

completed in 15:37
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Unread 2011-11-15, 11:33 PM   #4279
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1056m swim (24 laps - 2 warmup/12 @ 20:45/4 legs/4arms/2 cool down)
abs

bw:143
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Unread 2011-11-16, 12:11 AM   #4280
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deadlift
350x8x5

static holds
built up to 765 for 5-6 seconds. most weight i can fit on the bar :/
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Unread 2011-11-16, 12:21 PM   #4281
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Haven't post anything for awhile. Here you go!

BW 210

BW wide pullups 5x8

Wide grip pull downs
160x10
180x8
195x8
210x8
Close grip pull downs
160x10
180x8
195x8
210x8
Deadlift
135x10
225x3x6
315x4
365x2
405x1 (shitty shit form) was burnt out
Kroc rows
90x4x20

Last edited by bigbeckster; 2011-11-16 at 12:25 PM..
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Unread 2011-11-16, 01:00 PM   #4282
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last night

Leg Ext SS w/ lying leg curl
220 x 25 ss w/ 170 x 25 for 6 rounds

Front squat
225 x 8 x 8

Hack squat
4pps x 8 x 3
5pps x 8 x 1
4p+25ps x 8 x 4

Calf ext
stack x 10 x 10
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Unread 2011-11-16, 04:46 PM   #4283
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Bench Alternate

Reverse Band (purple)
315x6
325x6
335x6
355x3

Reverse Band Close Grip
225x8
245x8
265x8

SOHP
115x8
125x8
135x8

Dips
3x10

BW: 224
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Unread 2011-11-16, 05:15 PM   #4284
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I'm confused as to how your reverse band is practically the same as your normal bench.
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Unread 2011-11-16, 06:13 PM   #4285
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Quote:
Originally Posted by Sylva View Post
I'm confused as to how your reverse band is practically the same as your normal bench.
Experimenting with different bands that are available. The band I used today was at most 2 inches wide. It wasn't super tight, but it did make a good amount of difference, as I was able to get 355 for 3 healthy paused reps with more in the tank with the bands today.
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Unread 2011-11-16, 07:08 PM   #4286
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CrossFit

Dynamic Box Squat

105 + Green bands

2 Reps X 12 Sets

low box


Every Minute on the Minute for 10:00

1 Turkish Get up

1 Overhead Squat

1 KB Snatch

1 KB Swing (1 arm)

1 KB Clean and Press

Odd minutes Right Hand, Even Minutes Left Hand

completed with 35lb KB

Last edited by FA220; 2011-11-16 at 07:11 PM..
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Unread 2011-11-16, 08:29 PM   #4287
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First chest night in a little over two months was last night. Been off of upper body work thanks to an anterior labrum tear in my right shoulder. Went as heavy as i was comfortable with and came out with no pain. Guess the rehab is working...


BB Incline
Barx12 (feeler, making sure i could actually do a pressing movement)
155x8
175x6
190x6
105x15 (DS)

HS Decline
DB Bench
DB Flys SS w/Dips

Misc. shoulder rehab work/stretching



Lost about 20lbs on what I was putting up before, but tbh I really couldn't care less. Its a huge victory for me that being disciplined on my rehab and busting my ass has given me enough progress to be well ahead of what my doctor expected of me
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Unread 2011-11-16, 08:48 PM   #4288
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Nice job cory!
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Unread 2011-11-16, 11:35 PM   #4289
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Been about a week since I took up a dedicated triathlon training routine so we'll see if there are any results in the next few weeks.

12 minutes @ 7.5mph pace (10 min w/u and 10 min c/d)
100 push ups (20/20/15/15/15/15)
30 pull ups (10/10/10)
30 chin ups (10/10/10)
Inverted row (body weight)
light abs

bw: 143
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Unread 2011-11-16, 11:42 PM   #4290
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I've been wondering, is it necessarily bad if I run 7 days a week? Usually 2 miles a day.
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Unread 2011-11-16, 11:48 PM   #4291
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I've been wondering, is it necessarily bad if I run 7 days a week? Usually 2 miles a day.
a lot lot lot of people get injuries from running that frequently. its usually a good idea to take at least 2 days a week off. but hey, if you've been doing it for a long time then why not i suppose. if you are just starting out though i would def slow it down a bit.
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Unread 2011-11-16, 11:49 PM   #4292
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I've been wondering, is it necessarily bad if I run 7 days a week? Usually 2 miles a day.
Are you trying to lose weight or just doing it for the hell of it?
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Unread 2011-11-16, 11:59 PM   #4293
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Are you trying to lose weight or just doing it for the hell of it?
Honestly, I do it to burn time, warm up before lift and afterwords. I always feel good after I run. Should I space it out? I started doing this a month or so ago out of nowhere.
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Unread 2011-11-17, 12:00 AM   #4294
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Originally Posted by shaun y View Post
a lot lot lot of people get injuries from running that frequently. its usually a good idea to take at least 2 days a week off. but hey, if you've been doing it for a long time then why not i suppose. if you are just starting out though i would def slow it down a bit.
Hm, interesting. I will probably do it every other day from now on.
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Unread 2011-11-17, 12:27 PM   #4295
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10/17/11

Meadows rows
45 x 15/15
90 x 10/10
115 x 8/8 x 8

Deadlift SS w/ Pull ups(various grips)
365 x 3 ss w/ BW x 6 x 10 rounds

20 min cardio
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Unread 2011-11-17, 12:30 PM   #4296
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Hm, interesting. I will probably do it every other day from now on.
how much do you weigh? if you aren't too heavy and you just run a couple slow jog miles i don't think that would be a problem, though taking a day off still wouldn't hurt. i was thinking you were actually running for conditioning.
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Unread 2011-11-17, 12:38 PM   #4297
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Guys, I'd like to introduce you to the next evolution of strength training
Something went wrong. Please make sure you added the video correctly.

Video URL: http://www.youtube.com/watch?v=pWng0Equoe0
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Unread 2011-11-17, 12:43 PM   #4298
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reat
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Unread 2011-11-17, 01:13 PM   #4299
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how much do you weigh? if you aren't too heavy and you just run a couple slow jog miles i don't think that would be a problem, though taking a day off still wouldn't hurt. i was thinking you were actually running for conditioning.
I'm only 202.
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Unread 2011-11-17, 04:21 PM   #4300
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Deadlift
315x5
365x5
405x3
430x3

Straight Leg DL (standing on red bumper plate)
225x8
265x8
275x8

BB Bent Over Rows
135x8
185x8
225x8
135x8

Shrugs
315x8
405x8
455x8

Seated Cable Rows
240x8
260x8
270x8
280x8

BB Curls
85x8
85x8
85x5 d 75x3 d 65x5

Core Work

BW: 223
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