Squat 12/26/11

This is my last squat day in the 2011 year.
Lets make it good.

1. Kb Swings/ KB Sumo DL
2. Box Squat: 4x1@93%   Success
3. Sumo DL: 500x1, 405x5
4. DB Row: 4x10 with 45 seconds break. no straps
5. Barbell Curls: 3x10
6. Hammer Curls: 3x10 \
7. Lying Leg Raise: 5x15

Funny

Discussion board topic - sport as religion....

my response -

I will start off by stating my personal bias AGAINST Crossfit - It is a cult, filled with koolaide drinking weaklings who pray to the almighty WOD (workout of the day)... Ahh that felt nice
I say these things not because I am against the training philosophies, but because of the way people practice it and the way it has created a following of sorts. Crossfit is cross training, done using various training modalities, from strongman to swimming in order to "forge elite fitness." This means cross fit will make you fitter, but not better at anything. For most this is awesome, because it gets you active and healthier. For athletes it is stupid because it cannot prepare you for your sport.
Crossfitters only do cross fit. They follow it to a T and preach about the glorious gory of cross fit. There are many cross fit gyms in every city (like churches), where people go to train/ pray to the cross fit gods. They live "life as prescribed", meaning they follow the WOD (workout of the day) exactly as written. Crossfit even has its own pilgrimage called the cross fit games. All the best cross fitters come together to compete in fellowship with one another.
If this doesn't sound like a cult or religion, i don't know what does. The other thing that is similar is that cross fitters bash every other type of training and think cross fit is the best. This sounds a lot like radical religious terrorists to me! Maybe next we will have a terror attack on a powerlifting meet where cross fitters run around doing kipping pull-ups while I dead lift?

Yesterdays Lift 11/7/11

1. Bench Press:  2 warmups/ 5x1@90%
2. Bench Press: 2 x 10 + @ 60%
3. Pullups: 50 total reps
4. DB Tricep Ext: 4x10
5. Upright Rows: 4x10

Today's Lift 12/5

Squat:  4 warm up sets. then 4 x 1 @ 92% =death
BB Shrugs: 4x10
BB Curls: 3x8
Back Extension: 4x10
Reverse Flies: 3x10
Hammer Curls: 3x10

Bench opener

1 - Bench up to 345 - sucked... opener will be 335

2 - 3x12 chins

3a. 4x12 neck press

3b. 3x12 single arm cable row

Nice and easy

Squat and Dead lift openers are set!!

1. Squat - 535 easy

2. Deadlift - 550 smooth

Bench will be tomorrow. So ready!!!

Last Lift before meet week!

1. DE Bench 5x3 @65% - 240

2. 4 Board - 345x3, 365x3, 405x3

3a. Pullups - 5x12

3b. Tate Press - 4x12

4a. E-Row - 4x12

4b. Ab Fallouts - 3x10

4c. Med Ball Situps - 3x15

I FEEL GREAT AND READY TO SMASH WEIGHT!

SQUATZ!!! 12.01.11

So i am 9 days out from my meet and feeling super jacked up! Had an amazing lift today. Off of a box i am usually about 60lbs weaker so this PR today was a massive confidence booster!

1. Box squats to below parallel box - up to 515x1 (PR)

2. back down to 90% - (465) 4x1

3. DE Deads 60% - 6x1 (345)

4a. BW rev hypers - 3x20

4b. Lat pulldown to forehead - 4x15

4c. GHR sit-ups with plate on forehead 4x10

5. DB Shrugs - 3x20