deadlift – Page 18 – Nick Momrik's Fitness Logs

Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

Bottom Squat Hold
2×10 Reverse Hypers (210#)
Knee to Chest Pulls
Zombie Kicks
Good Mornings (PVC)
High Knees
Butt Kicks
PVC Stretching

Strength

Deadlifts

7×155#
7×245#
7×315#
7×345#
7×365#
7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

8 Good Mornings
20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

Row (calories)
Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

12 OH Jumping Lunges (45#)
200m Ski Erg
50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

1:03
1:09
1:10
1:08
1:09

That sucked!

Complete rest day tomorrow, with a massage.

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

500m Ski Erg
1:00 Rest
300m Ski Erg
3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

15 GHD Sit-ups
15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

1,000m Row (3:58.1)
2×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength

Deadlifts

5×155#
5×245#
4×315#
2×365#
2×385#
2×405#
2×425#
2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

Conditioning

10:00 AMRAP

8 T2B
8 Deadlifts (185#)
16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Veterans Day “DT”

Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.

Warm-up

500m Row (2:02)
Bottom Squat Hold

Strength

Back Squats

10×45#
5×135#
5×205#
5×235#
5×255#
5×265#
5×280#
5×295#

Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.

I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.

Conditioning

DT-th “DT”
5 Rounds

12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)

I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.

Early

Went to bed early and got up early. Headed in at 8am to do some lifting with Kevin before class. I jumped on the rower for an easy 1,000m in 4:16. Also warmed up with 10×45# shoulder press, 10×45 good morningis

Warm-up

1,000m Row – 4:16
10 Shoulder Press (45#)
10 Good Mornings (45#)
5 Power Cleans (45#)
5 Jerks (45#)
5 Power Cleans (95#)
5 Jerks (95#)

Weightlifting

Power Clean & Jerk

3×115#
2x3x135#
2×155#
3x2x175#
2x2x195#

Strength

Deadlift

4×155#
4×245#
4×315#
4×335#
4×345#
4×355#
4×365#
4×375#
4×385#
4×395#

Little scary getting back up 400, but it felt good.

Conditioning

8 Rounds (Tabata)

20s Wall Balls (20#, 10′)
10s Rest

I got all 9s, which seems like I was going slower than normal.

15-12-9-6-3

Burpee Box Jumps (24″)
Sit-ups

Finished in 5:56.

2,263

Planned to go at 9am, but didn’t get up until 8:30 and that was only because I got a text from my Dad after DnD turned off on my phone. Guess I needed the sleep. Went to the 4:30 class instead.

Warm-up

300m Row
Shoulder Pass Thrus
Bottom Squat Hold

Strength

Deadlifts

6×155#
6×245#
6×315#
6×335#
6×345#
6×355#
6×365#
6×375#

Hadn’t done anything more than 205# since September 12th, especially with the back tweak in the middle of that period somewhere. Felt solid.

Conditioning

Thruster Attack!

thrusters-are-coming

Every 1:30 for 5 sets

15 Thrusters (95#)

It was a fight, but made every round unbroken. It was actually easier than on Sunday when it was every 1:45, so that’s 1:00 of less rest overall. Shows how sick I must have still been. Really felt a burn in the quads, which were probably working a little extra after the deadlifts trashed the posterior chain.

That completes the 10 week thruster program. I’m glad it’s over! Next up is to test out “Fran”. I was planning to do it Sunday, but might wait until next Sunday to let my body fully recover. We’ll see how the next two days go. Over the 10 weeks I did a total of 2,263 thrusters (not counting warm-ups).

Midline

100 Sit-ups

Went unbroken in 3:34. Not blazing by what I’ve done before, but was pretty tired after the deadlifts and thrusters.

After class I jumped on the Reverse Hyper for 3x10x230#.

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

5 Push-ups
4 Inch Worms
20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
2-1-2-1-2-1-2-1 X Push-ups
- 2s: 18″ Plyo
- 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

8 Deadlifts (185#)
8 OTB Burpees
8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

20s Hollow Hold
10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
Partner A – 30 Thrusters, Partner B – 60 American KBS
Partner A – 30 American KBS, Partner B – 15 Thrusters
Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

20 T2B
15 Burpees over the Bar
10 Cleans (115/75#)
20 T2B
15 Burpees over the Bar
10 Cleans (155/105#)
20 T2B
15 Burpees over the Bar
MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

7 Deadlifts (205/135#)
14 Pull-ups

1:00 Rest

6:00 AMRAP

7 Box Jump Overs (24/20″, touch on top)
14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

Hold that Plank

Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.

Strength

6 Sets

8 Seated Good Mornings (45-135-155-155-165-175)
8 Pendlay Rows (45-135-165-165-165-175)

Conditioning

4 Rounds

50 DU
15 Burpees
10 Deadlifts (185#)

Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.

Midline

30s Plank
30s Rest
45s Plank
45s Rest
1:00 Plank
1:00 Rest
1:15 Plank
1:15 Rest
1:30 Plank
1:30 Rest
1:45 Plank
1:45 Rest

Afternoon break to hit some back squats in the garage.

Back Squats

10×45#
5×135#
5×205#
5×245#
6×275#
4×290#
2×305#
6×285#
4×300#
2×315#

Tougher than it should have been.

Week 5 of the Attack

Feeling pretty good. In for Super Sunday at noon. Started with Crossover Symmetry Activation and some other stretching.

Bench Press

10×45#
5×95#
5×135#
5×165#
5×180#
5×185#
5×195#
5×205#
5×215#

I was only planning on making 5# jumps in the 5 work sets, but it was feeling really good.

10:00 EMOM

5 Muscle/Power Snatch (75#)
5 C2B Pull-ups

Wow, much harder than I expected. Had to break up the pull-ups a little in the last few sets. Grip was getting fried from the snatches, while I held the hook grip throughout the reps.

3 Rounds

2:00 AMRAP
- 5 Deadlifts (205#)
- 5 T2B
Rest 2:00

I got 4+5, 4+6, and 4+6. Chalked up after the first AMRAP and it made a huge different on my T2B, where I usually start slipping off the bar. I guess I’ll have to start using chalk!

Thruster Attack (week 5)

3 Rounds

4:00 Tabata
- 20s Thrusters (45#)
- 10s Rest
1:30 Rest

Same weight at last week and same amount of work time, but a change from 4×3:00 and 1:30 less of total rest time. I got 8 every round and 10 on the last round.

Did Crossover Symmetry Iron Scap before leaving the gym. Getting on a plane to Park City, Utah tomorrow morning and plan to get to a box there a few times.

Hose Off

Originally today was going to be a rest day, but since I didn’t get much done in the gym yesterday I figured I’d play it by how I felt. Was still exhausted last night at the movies from the fire truck pull, but feeling pretty good today. Went to the 5:30 class.

Warm-up

3 Rounds

30s Bottom Squat Hold
20 Jumping Jacks
30s Plank
5 Push-ups

Strength

6×155# Deadlift
6×245# Deadlift
6×315# Deadlift
6 Rounds NFT
- 6×345# Deadlift
- 6/6 Side Bends (62# KB)

Keep pushing the weight/reps on the deadlifts. Little by little. 345# is the same weight I recently used for 8×3 and then 7×4. Back has still been feeling good. Chalked up after the first work set and it made a huge difference without the bar starting to slip in my hands.

Conditioning

3 Rounds

10 HR Push-ups
20 Air Squats
30 Russian Twists (35#)
40 Flutter Kicks
50 DU

Too many misses (2 every round I think) on double unders. Haven’t been doing them enough and it showed. Finished in 7:05. Everything else was unbroken.

6 Rounds

1:00 Row
1:30 Rest

The rest time is approximate since Andrew and I were alternating on the rower. I went 310, 309, 309, 308, 310, and 319 meters. I guess I won’t row tomorrow like I was planning. Will be able to work on my jerk instead.