the DOOM WORKOUT

new05002 · Post by **new05002** » Sun Dec 29, 2013 9:25 pm

Lol metric system

Harry_Manback · Post by **Harry_Manback** » Sun Dec 29, 2013 10:56 pm

A lot you can do with a 45# bar. I did 100 thrusters the other day cuz my back was hurting and my legs and shoulders were killing me.

vidret wrote:nice numbers all around, good job guys.

hey harry, make that a round, nice 315# DL would you?

Dude I'm working on it.

Three plates coming soon.

This holiday is setting me back but I'm going to push through with SL to February. Definite strength gains. Went for a 4 mile run this week and it was pathetic. :lol:

Going to start mixing in some cross training to burn off the 10 lbs. I've gained. Beer is my frenemy.

new05002 · Post by **new05002** » Thu Jan 02, 2014 8:14 pm

we just started this at CrossFit after a workout, Day 1 which after the workout was incredibly laughable.

new05002 · Post by **new05002** » Thu Jan 02, 2014 8:30 pm

vidret wrote:HAHAHA you actually did day1? everyone must've just been laughing and talking while doing it

yea mucho lols esp after

24 minute amrap:
100 squats
400m row
50 KB swings (55/35)
400m row
100 sit up

of which a partner and I did about 3 rounds of.

new05002 · Post by **new05002** » Thu Jan 02, 2014 8:45 pm

vidret wrote:i'd actually forgotten how small of a movement an actual crunch is. tiny. TINY.

isolation!

samzadgan · Post by **samzadgan** » Sun Jan 05, 2014 7:55 pm

I hardly ever contribute here...actually i dont think i ever have...anyway...thought this video would sit well here

[youtube]http://youtu.be/wK1E8jsJPPw[/youtube]

samzadgan · Post by **samzadgan** » Mon Jan 06, 2014 5:22 am

8 a week is a lot...the most time i spent in the gym was my university days, for about a year i was going to the gym 4 days a week and had 2 wrestling (pro wrestling) sessions as well. I remember i use to also go to sleep at about 10 those nights because i was so spent. I could never imagine doing the same thing again or even doing more...

samzadgan · Post by **samzadgan** » Mon Jan 06, 2014 10:49 am

vidret wrote:too bad you didn't keep at it, i'm currently stronger than most of my friends just because i never quit, not because i started first or something like that. i could coach most people to pass me within 2 years probably, if they had a somewhat solid base.

you can get extremely fit with only 3 sessions per week so if you don't want to spend all that time but want the results there's that. no need to live in the gym really
wish i could fall asleep at 10

yeah consistency is key...i remember the rule of 3...three months to start seeing results and then every three months or so i would notice some kind of difference in either look or feel. Worse part about that year was that i ate a lot to keep me going which was fine...but then when i stopped working out i continued that eating for a while and that's when i put on some weight.

now days i don't really get time for gym...and my strength is very poor....but i do ride a bike to work and don't have a car (which you really don't need in London), so walk a lot and don't have a weight issue. But it would be nice to have a bit of strength and tone. I think if i did a set of pushups every day before my bike ride it would make a hell of a difference. Just need to get into the habit of doing it every day.

new05002 · Post by **new05002** » Mon Jan 06, 2014 1:09 pm

Ahh that was a good 3 week vacation from work. Gained 5-7 lbs. Going to gain a bit more and then strip it back down later on.

Good lifting class on Sunday. We did a bunch of lower weight (60-70% of your max) type lifts with the focus on picking apart technique. Ended on a 2+1 Front Squat + Box Jump for 6 sets with the focus on heavy front squats. So unrack the bar, front squat for 2 reps, rack it and then 1 box jump. Weights were 185#, 205#, 235#, 245#. 245# was my old 1RM and that was a struggle but I hit the 2 reps much easier now so definitely some progress on my max front squat. I didnt get to do the last 2 sets since we ran out of time. I was sharing the bar and box with 2 other people so we went a bit slower. For box jump heights I did 33", 36", 39", 42", 45", and I hit the last one at 47". The other guys in the group ended up stopping at 42". 47" is a 7" increase from the last time I tried PR'ing a box jump

Harry_Manback · Post by **Harry_Manback** » Mon Jan 06, 2014 1:55 pm

White boys CAN jump!

I missed a week and a half of gym due to the holidays. I did get in one (pathetic) run , one MTB ride (f'n cold/flat tire) and three days of skiing (quad burn!). Also gained about 5 lbs.

Jumped right back into SL last Friday where I left off with 230# squats, 210# bench and 175# rows and I could barely walk all weekend. Legs, hips and glutes are SORE AS SHIT. Today is my first session with a personal trainer so we'll see how that goes.

new05002 · Post by **new05002** » Mon Jan 06, 2014 1:57 pm

Harry_Manback wrote:White boys CAN jump!

I missed a week and a half of gym due to the holidays. I did get in one (pathetic) run , one MTB ride (f'n cold/flat tire) and three days of skiing (quad burn!). Also gained about 5 lbs.

Jumped right back into SL last Friday where I left off with 230# squats, 210# bench and 175# rows and I could barely walk all weekend. Legs, hips and glutes are SORE AS SHIT. Today is my first session with a personal trainer so we'll see how that goes.

I need to get back on some SL and work that up. At home I dont have access to a regular gym with a squat rack that I can just hammer out an SL routine. I did a fuckton of CrossFit instead.

Nice numbers by the way!

new05002 · Post by **new05002** » Mon Jan 06, 2014 5:47 pm

vidret wrote:nick, i have no idea how long 47" is it sounds awesome. great front squats. i've never done a 1RM on either front squats or regular squats, i wish i would sometimes, 245# sounds beastly for the amount of time you've been at it. i did some pistol squats today though.

nice numbers harry, i benched 200# today and it felt fine so it looks like i'm coming back to 225# by the end of jan, i could prolly bench that now but i don't want to stress it.

its 1.1938 meters so you could round up to 1.2 m and thats close enough. 48" is 4 feet.

Harry_Manback · Post by **Harry_Manback** » Mon Jan 06, 2014 5:50 pm

Well the personal trainer experience was humbling, but good. It's clear my conditioning has gone completely to shit as I thought I was going to throw up several times. Surprisingly it was the kettle bell jump squat ladder motherfuckers that killed me. And the reverse-lunge-step-up-shoulder-press-bullshit. And the god damn burpees. My legs were shot going in and I cramped up several times. Good times. :lol:

new05002 · Post by **new05002** » Mon Jan 06, 2014 5:51 pm

Harry_Manback wrote:Well the personal trainer experience was humbling, but good. It's clear my conditioning has gone completely to shit as I thought I was going to throw up several times. Surprisingly it was the kettle bell jump squat ladder motherfuckers that killed me. And the reverse-lunge-step-up-shoulder-press-bullshit. And the god damn burpees. My legs were shot going in and I cramped up several times. Good times.

welcome to met-con type CrossFit shit. Pukie the Clown showing up. Burpees always suck and they are the puke inducers.

Harry_Manback · Post by **Harry_Manback** » Mon Jan 06, 2014 6:04 pm

new05002 wrote:welcome to met-con type CrossFit shit. Pukie the Clown showing up. Burpees always suck and they are the puke inducers.

No shit, Pukie the Clown. Look forward to mixing this in with StrongLifts but it will extend my last 12 workouts. Ah well.

Nice work on the 48" box jumps man. You'll be dunking in no time.

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