My crack at crossfit

DamienH

Deadlifts
Got pissed off with 5/3/1 today so decided to have a little fun

Warm Up
110 x 5
120 x 1
145 x 1
160 x 1
180 x (got the bastard up just passed my knee but it wasn't happening)
165 x 1 (This was meant to be 1.5BW but I messed it up the weight. It was 5kg under)
145 (3 x 3)
125 (5 x 2)
110 x 5

Lying leg raises 6 sets of 8
Tripod Stand held for 1:30

10 intervals on the C2
0:30/0:30

Streched
3K walk home

Jesus christ that was so much better than the usual 5/3/1 rigmarole.

DamienH

5/3/1 is over and done with. There's more fun things to do in a gym

Deadlifts
Warmed up
100 x 5
110 x 1
120 x 1
140 x 5

Squats
Warm up
70 x 5
80, 90 x 1
100 x 5

Clean and Press
Warm up
45 x 5
50,55 x 1
60 x 5

Windmills
2 sets of 5 each arm with the 30db

I found the program in a book I downloaded. It's basically hit one work set every day mon-fri in 3/4 lifts. Deload a bit in the third week and then hit a heavy single or triple in the 4th. Tuesday is the heaviest day, thursday friday you just get the work done. I'll give it a go anyway, it's nice to do a couple of lifts a day. The clean before the press made a big difference aswell!

Circuit with 2 x 18db
Deadlifts
Romanian Deadlifts
Bentover rows
Cleans
Front squats
Push presses
Burpees
6-5-4-3-2-1

1:00min rest inbetween each set.

Hung off a pullup bar and did some back stretching, knee raises, general fooling around.

edit: Weight after the gym was 112.8kg, woohooo!!

DamienH

Deadlifts
Warmed up
100 x 5
110 x 1
120 x 1
140 x 5
Overhand on all but one rep.

Squats
Warm up
70 x 5
80, 90 x 1
100 x 5

Clean and Press
Warm up
45 x 5
50,55 x 1
60 x 5

Windmills
2 sets of 5 each arm with the 30db

Did the same as I did saturday. It felt much better, probably because I hadn't been drinking the night before.

Weight was 112.8 after the gym. I was out saturday night and had 2 bottles last night so I'm happy enough with that. Hopefully it'll be a bit lower in the morning.

3K walk home, good good.

DamienH

Deadlifts
Warmed up
100 x 5
110 x 1
120 x 1
140 x 5


Squats
Warm up
70 x 5
80, 90 x 1
105 x 5

Clean and Press
Warm up
45 x 5
50,55 x 1
60 x 5

Windmills
2 sets of 6 each arm with the 30db

3 Chinup Negatives

Added 5kilos to the squat

Stretching and the 3K walk home.

Weight 113.4 after the gym. That should be down when I wake up.

DamienH

Deadlifts
Warmed up
100 x 5
110 x 1
120 x 1
140 x 3
150 x 3

Triples were easy. 150 wasn't near as bad as I was expecting.

Squats
Warm up
70 x 5
80, 90 x 1
100 x 5

Clean and Press
Warm up
45 x 5
50,55 x 1
60 x 5

Windmills
1 set of 6 each arm with the 30db

Horizontal Rows
5 x 5
The last rep on each set was held for as long as I could.

Hanging on a bar fooling around with abs.
3K walk home.

Didn't feel too good during work but once I got into the gym it went along ok.

Woke up this morning and weight was 112.2kg, that's down 0.9kg in a week, which is pretty much spot on! I'm not going to touch anything with my food and hopefully it'll just keep on creeping down. I'm noticing the difference in the mirror aswell. I took at picture at the start of this month so I'll take another on the same day. I was 115.4kg in the pic so getting 4kg in a month shouldn't be too much of a hassle, woohoo!!!

DamienH

Deadlifts
Warmed up
100 x 5
110 x 1
120 x 1
140 x 5

Deadlifts were ok, nothing really going on with them.

Squats
Warm up
70 x 5
80 x 1
90 x 5
100 x 5

Squats were good today, got them done nice and quick.

Clean and Press
Warm up
45 x 5
50,55 x 1
60 x 5

I was thinking about going for 65 for 5 but I didn't bother in the end. I'll save it for next week.

Windmills
1 set of 6 each arm with the 30db

Between the cleans and windmills I decided to try and see where I was with chinups. Went over to the bar and I actually pulled off a clean, dead hang chinup! I couldn't believe it I didn't even feel that good going into the gym. I ended up doing five singles, I was over the moon!

A chinup has been a goal ever since I got into the gym. I can remember not being able to do a push up for **** sake! It's taken me a long time but I can actually properly start working on them now. No bands or any of that! I'm delighted

3K walk home.

Weight after the gym was 112.8kg, I'm wondering what it's going to be like in the morning. Best day I've had in the gym in absolutely ages.

DamienH

Deadlifts
100 x 5
110 x 5
125 x 3
140 x 5

Easy, I'll go for something heavier tomorrow, maybe 150/155

C & P
40 x 5
45 x 5
50, 55 x 1
65 x 5

I was holding my breath in these until I got the bar above my head. I had to stop cause it felt like I was going to faint. Leaving out a little bit of air on the clean seemed to sort it out.

Squats
40,50,60 x 5
70,80 x 3
90 x 2
100 x 5
No problems.

Chinups
3 singles, go for 5 tomorrow

Windmills with 30DB
1 set of 5 each arm.

I walked too and from the gym tonight so it was a 6K round trip.

Didn't feel too up for it today but it wasn't too bad tbh.
Weight was 112.1 after the gym aswell, I want to see that 111.x tomorrow morning!

Weight 111.6 this morning. 0.6 in five days so I'm happy with that. Was out at the weekend. I'm off the drink for november aswell, should hopefully do me a lot of good.

DamienH

Deadlifts
100 x 5
110 x 5
125 x 3
155 x 5

Grip went on the 4th one. Reset and got it ok.

C & P
40 x 5
45 x 5
50, 55 x 1
65 x 5

Handy enough

Squats
40,50,60 x 5
70,80 x 3
90 x 2
100 x 3
Squats didn't feel good at all today, bit pissed off with them. I just got frustrated with the 100

Chinups
7 singles, feels so good!!

Windmills with 30DB
1 set of 5 each arm.

Weight was 112 on the nose leaving the gym.

DamienH

Squats
40,50,60 x 5
70,80 x 3
90 x 2
100 x 2
120 x 5
Heaviest I've squatted in a while. Was good for 7 I'd say, 6 anyway.

Deadlifts
100 x 5
110 x 5
125 x 3
140 x 3

C & P
40 x 5
45 x 5
50, 55 x 1
65 x 3

Chinups
3 singles

Windmills with 35DB
1 set of 5 each arm.

holdfast

what is your diet like damien, it is working anyway keep it up

DamienH

Usually it's fruit and a protein in the morning. The protein is usually either, meat or shakes depending on time. More often than not shakes though. Lunch is then rice, with vegetables, seaweed and eggs. I might get some jerky in the shop if there's any in stock. Then dinner is either meat + fruit/bread, that's after training when I come home.
I know it mightn't be the best diet but it's working! At the weekend I tend to eat a bit more aswell, more veg and meat anyway. I try to limit the carbs if I haven't been training.

DamienH

I was late getting to the gym so I had to be quick.

Squats
40,50,60 x 5
70,80 x 1
100 x 5
120 x 5

Deadlifts
100 x 5
110 x 5
140 x 5

C & P
40 x 5
45 x 5
50, 55 x 1
60 x 5

Chinups
4 singles

Windmills with a barbell
Just the bar (20kg), set of 5 each arm
30kg x 5 e/a
35 kg x 5 e/a
40 kg x 5 with the right but I only got three with the left. Gripping the bar was a bit of a bastard.

Windmills on a barbell are fun though

holdfast

good stuff Damien, need to get my diet straight like you. i am kicking off tomorrow hoping to kg a week aswell.

DamienH

Deadlifts
100 x 5
110 x 5
125 x 3
145 x 5

Squats
40,50,60,70 x 5
80 x 3
100 x 5
These felt good, think I'll go for a heavy triple tomorrow.

C & P
40 x 5
45 x 5
50, 55 x 1
60 x 5

Chinups
4 singles

Windmills with 30DB
1 set of 5 each arm.

Off the drink for November. Had a mad weekend.
I was 111.9kg after the gym. I haven't had much to eat today so it would have been on a fairly empty stomach. I'd be happy if I go to 108.5 next month. Christmas is going to be a quiet one aswell, they don't celebrate it over here so I won't be on the beer for two weeks

edit: 111.1/111.2 when I woke up. Must not have done as much damage as I thought.

DamienH

Squats
40,50,60,70 x 5
80 x 3
100 x 1
115 x 1
125 x 5
I meant this to be 135 but I never checked it before I squatted. I knew something was up when I got them as easy as I did Decided to go heavy on all the other lifts.

C & P
40 x 5
45 x 5
50, 55 x 1
60 x 1
70 x 5
Good lifting here. I need to really start practicing the clean a bit more. Think I'll start cleaning 40 to practice, the 10 plates are the same height as the twenties. Getting my elbows through seems to be a bit of a stickler. Still, happy with the pressing portion.
All done with legs stiff. I'd love an 80kg single when I test it. I can remember just making that when I pressed it earlier this year. I was 10kg heavier then aswell!

Deadlifts
100 x 5
110 x 5
125 x 3
150 x 5
Good, not too much hassle at all.

Chinups
6 singles
Started getting hairy towards the end.

Windmills with 35DB
1 set of 5 each arm.
Would of went for forty but I couldn't find the bloody dumbell!

I wore a belt for the first time ever in the work set of the main three lifts today. Jesus christ, what the **** have I been doing. I was using a pretty bad one by the sounds of it (I read the 70sbig articles) but it felt great. I can't believe I've never even tried it before.

No gym tomorrow, have to go to a work do.

I just noticed that I've lost 0.5kg in a week for the second week in a row. I'm going to add some kind of metcon to training. Maybe one on tuesday and something to get my heart rate up on thursday/friday, a complex maybe. I'd like to see if it makes much of a difference.

DamienH

Squats
Worked up to 115 x 5

C&P
60 x 5

Dips
4 sets of 4

Chins
4 singles

Felt ****, the gym was ****. Last two days have been crap in terms of diet and gym so I paid for it there. Tomorrow it should be business as usual.

DamienH

Deadlifts
60, 80, 100 x 5
125 x 1
150 x 3
Handy, I'll see what I can get tomorrow. Either a heavy triple or 5.

C&P
40, 45 x 5
50 x 3
55, 60 x 1
70 x 5
At least I think it was 5, I couldn't remember if I had one left or not.
Cleans at 70 are looking rough enough. I know I can clean 80 but I'm not sure if I can press it. We'll see in 2 weeks!

Squats
50,60,70 x 5
85, 105 x 1
120 x 3
Felt a small bit heavy but I'm saying that's because of what I did before it.

Did 5 sets of 3 dips during the squat rest, all done nice and slow to parallel.

Chinups
One set of 2 (woohoo)
2 singles.
I just managed to get my chin above the bar on the second rep so I'm giving it.

Franley
About 7 minutes. I had to eyeball it from the clock because I didn't have anything to time it on. It's nice to feel my lungs burn again

Weight was 111.7 after the gym.
edit: this morning I was 110.8, woohoo!

DamienH

Didn't get any food into me since breakfast, god bless caffeine!

Squats
40,50,80 x 5
100, 120 x 1
135 x 3
Suprisingly ok. Did the work set with a belt, I'm fairly sure it's the heaviest weight I've ever had on my back. I'm getting more confident with squats now, should be on for a nice 1RM.

Deadlifts
60,85 x 5
100 x 3
120, 140 x 1
160 x 3
Good good. I better smash that fecking 180, it's been a thorn in my side for a while now.

C&P
40,50 x 5
60 x 5
My triceps felt fairly battered after yesterday so I took it easy.

Chinups
8 Singles, felt good.

Food!!!!!

DamienH

Deadlifts
60,85,100 x 5
120, 135 x 1
155 x 5

Squats
40, 60, 85 x 5
95, 105 x 3
125 x 5

C&P
40,50 x 5
65 x 5

Dips
3 sets of 3

Chins
4 singles

Two TGU's with a 40kg db.

Circuit
6-5-4-3-2-1
Deads
SLDL
BOR
Hang Cleans
Trusters
Back squats
Good mornings.

I took rest as need between the sets on the circuit. The longest I took was the first one, which was 1:15. After that I stopped timing them, all sets were done without putting the bar down.

Good session today, everything felt very strong. The pressing alright starting getting heavy but I'm sure that's cause I did it last in the big 3. I'll be back in the gym on saturday.

I'll edit with my weight tmrw morning.

DamienH

Just felt like doing something today so I went to play around.

Standing Presses with db
25 3x5
32.5 2 x 3
40 2 x 1

Chins
5

Curls with the EZ bar
45 3 x 5

Clean practice
About 20 sets of 5 with 40kg.
Really concentrated on not pulling with my arms.

Weight this morning was 110.2, I want that 109.x !!!

DamienH

This week is going to be an easy few days. I've started a second job which is an hour every morning at 7am, so that means I have to get up early and go to the gym between both jobs. It'll take a bit of adjusting so I'm happy to take it a little easy this week.

Deadlifts
60,85,110 x 5
125 x 3
155 x 3

Squats
40,50,65 x 5
85 x 3
105 x 1
125 x 3

C & P
40, 50 x 5
55 x 3
65 x 3

Dips
5 sets of 3 (I'm going to go for 3 x 4 next time)

Chins
2 sets of 2 and then 4 singles.

Weight after the gym: 109.7

DamienH

I didn't get into the gym Thursday so I did what I could at home.

Chinups
10 singles done throughout the day

3 x (1,2,3,4,5) Pressing ladders with the 33kg kb

Overhead squats with the bell in one hand
5 x 5

DamienH

Squats
Worked up to 125 for 3

Deads
155 for 3

C&P
Worked up to 70 for 3
These were hard because the pressing was tough enough yesterday. Had to take a bit of a rest before the 3rd one.

Chinups
11 singles

Called it a day after that. I'll go back in on Sunday and then try for something big on Tuesday.

Weight was 109.8kg after eating twice around 1 in the afternoon.
I was getting a bit pissed off because I though the weight loss had slowed to a crawl but it looks like I've dropped a kg (a bit more I'd say) in 10 days. Don't know what I was worried about

DamienH

Deadlifts
60,85,105 x 5
120 x 2
140 x 1
165 x 1

All good, no complaints

Squats
40,60,85 x 5
105 x 3
120 x 2
135 x 1

Good again.

C&P
40 x 5
45 x 5
55 x 3
65 x 1
75 x 0
My head wasn't right going into this, I'll get it tomorrow. TBH I would of liked to have gotten 80 tmrw, so I'll give that a shot first

Dips
2 x 3
Chins
1 x 2
4 x 1

DamienH

Deadlifts
60,85, 105 x 5
125 x 3
140 x 1
180 x 1 PB
Finally got that feckin' 180. Now I wasn't able to set the bar down again, it slipped out of my grip just as I got to lockout. I got it though! The belt made a huge difference aswell, I'd say I would of been good for another 5 at least, maybe even 10. My grip wouldn't of been up for it though.

Clean and Press
40, 45 x 5
50 x 3
55 x 2
65 x 1
75 x 2 PB
I didn't feel the most confident with this after yesterdays ****. I decided to make sure I got 75 instead of maybe failing at 80 but in hindsight I should of gone for it. The first one was so easy that I decided to go for 2. The second was a grinder but it went up. This put me in a great mood for squats.

Squats
40,55,75 x 5
105 x 3
130 x 1
150 x 1 PB
Woop woop, great success

The program did it's job anyway. In fairness, these are all probably due to it being my first time using a belt but I'm taking them anyway I just jumped on the scales aswell and I weight 109.4kg. I missed the 180 back in February when I was around 120-122kg, I'm delighted!

G86

Nice!!:D

DamienH

Weighed in on the scales this morning at 108.8kg. On the 3rd of november I weighed 111.2 so it's a loss of 2.4kg. That's 0.8kg a week, which is right where I want to be. My goal was to get to 108.5kg at the end of this month and I should be able for that. I'll set a new one start of december. One day I'll be less than 100, one day!

DamienH

Went to the gym today to fool around for a bit

Deadlifts
Worked up to two sets of 135 x 5

Dumbell Clean and Press
3 x 5 using two 25kg dbs
This didn't feel the best. I'm not used to the movement but I'm sure I could manage it with two 30s with a bit more practice.

I was practicing head stands yesterday. I'm able to get into the tripod position now and raise my legs so I can do it free standing in the middle of the room. It feels great to have finally progressed to them but they take a bit more out of me than I expected.

Pressed a 30kg db 5 times over head with each arm.

Did 2 x 2 Chinups. I failed on the third attempt so I just did 7 singles.

3 x 9 Leg raises on a bench, did 30 squats inbetween the sets just to keep my heart rate up.

Back bridge practice.
I've been reading up a little more on bodyweight movements so I think I'm going to start incorporating them more into my workouts. They can't make matters worse anyway I got into the bridge without too much trouble and I was able to get my forehead on the floor. I held it for about 10secs x 3 so I didn't do too badly. I put my hands out in front of me aswell, so it was just my head and the balls of my feet touching the floor. My back does feel great after them, especially my lower back.

Front Bridge Practice
I was feeling pretty beat up at this stage so I just did 2 x 10second holds and called it a day after that.

This was all done on an empty stomach, I'd to rush from work to the gym. Jumped on the scales after the workout and it was 108.2kg. I'm sure this will be up in the morning after my cheat meal of pizza and 3 beers.

Inspector Coptoor

good work on the weight loss Damien.

you'll get down to the 100kg soon enough.

DamienH

Thanks Liam, I'd like to see myself below 100 for April which I think is pretty achievable. You're doing pretty well yourself too!