the DOOM WORKOUT

[Bassist_Diver]

that last one makes absolutely ZERO sense if you haven't been there.

I miss that being in the sticky.

But yeah, /fit/ was great until Zyzz died. Now it's just >tfwnogf, fat people stories, and trolls trolling trolls. Even scooby left for fuck's sake.

[new05002]

StrongLifts Day B was pretty good

180# Squats, 95# OHP, and I got up to 225# DL. I was feeling a grove on deadlifts today. A guy even came over and ask me to help him on his form lol.
OHP kinda sucked, right shoulder still not quite back together but overall it was not giving me pain. Luckily UCONN free weight section does have 2.5# plates so you can do 5# increment increases for each move so you dont have to jump 10# minimum.

Okay so took a crap video of the back squats, set 4 of 180#. Not exactly the best angle to see my form but here is a link

http://www.youtube.com/watch?v=t3hH9gGWo-c

[Harry_Manback]

Form looks great to me Nick. Are you still doing Occultfit in addition to Stronglifts?

[new05002]

Form looks great to me Nick. Are you still doing Occultfit in addition to Stronglifts?

Based upon the WOD for the following day (our box posts them 8 pm the day before) I decide if I want to do it or not. Based on when my next SL day is and what type of workout I say yay or nay. Since my shoulders bug me I end up modifying workouts to avoid hammering on the shoulder.

For example this week was/is so far:

Monday - SL
Tuesday - CrossFit
Weds - Rest Day
Thursday - SL
Friday - Not Sure Yet

Tuesday WOD was Front Squats and Toes to Bar, 12 min total time with an ascending rep scheme like RD 1 is 2 reps per movement then RD2 you add 2 so on and so forth. I ended up clearing through the Round of 14 reps. For those front squats you had to clean up the barbell but I could do the RX weight of 135#.

[Harry_Manback]

Ah gotcha. Sounds like a good plan young man, providing you don't back-to-back squats or DLs.

The more I check out Crossfit the more I'm inclined to give it a whirl once I'm done with SL. Is that generally how it works, you can pick and choose which days/WOD you want to participate in and just pay per session?

[new05002]

Ah gotcha. Sounds like a good plan young man, providing you don't back-to-back squats or DLs.

The more I check out Crossfit the more I'm inclined to give it a whirl once I'm done with SL. Is that generally how it works, you can pick and choose which days/WOD you want to participate in and just pay per session?

Yea like there is WOD each day, you choose if you wanna go. Saturdays are Team WODs (2-3 people per team). Theres 2 pay structures at our box, 3 a week or unliminited. 3 per week is simple, you can do 3 WODs per week and its cheaper then unlimited. Now, ever CrossFit place is different since they are independent places. CrossFit just certifies the coaches and licenses the name.

For example this week here was the WODs for each day. Since I am aiming for 3x per week on SL i just manipulate my schedule to fit things in barring soreness and how I feel.

Monday, December 16th

8 Rounds:
8 Power Snatch (115/75)
16 Double-unders
8 Hang Clean
16 Push-ups
8 KB Swings (70/45)
16 Sit-ups
8 Sumo High Pull
16 Air Squat
**40 minute time cap**

Tuesday, December 17th

Skill: Double-unders
Front Squat (135/95)
Toes to Bar
** Ladder going up by 2 reps each round**
Start at 2 reps
12 minute time cap.

Wednesday, December 18th

Skill/review: pull-ups and scaling options
7 rounds:
7 ring rows
14 KB snatch (55/35)

Thursday, December 19th

40-30-20-10
Double unders
Bench press (95/65)
Sit-up
**Bench press is on the floor**

[new05002]

Okay Day A again on SL
5x5 for
Squat: 185#
Bench: 115#
Row: 155#

I was in a grove on bench so I did an extra 1x5 at 135# and then got a little cockier and did 140# for 2 reps. Bro-ing out for a few there.

Okay heres a vid of 2 sets on back squats

http://www.youtube.com/watch?v=soeV9ocfrs0

[Harry_Manback]

That squat form looks really good man, nice and deep.

I managed 5x5 on 225# squats and 300# deadlifts yesterday and my back is sore as hell. Still stuck on 120# OHP. Followed it with bro curls, push-ups two sets to failure and 10 mins rowing machine. And a six pack of IPA.

[AngryGoldfish]

You'll be totally buff by your wedding next year, Nick, if you keep that up. It's very inspirational.

[new05002]

Thanks. Vid gave me some good feedback from the video. Things to work on when I'm back in the gym.

[AngryGoldfish]

How is Fay doing with CrossFit? Did she stick at it?

[new05002]

Oh yea she is still going. I think she went twice this week and possibly she will go tomorrow.

[AngryGoldfish]

Awesome!

[Harry_Manback]

Thanks. Vid gave me some good feedback from the video. Things to work on when I'm back in the gym.

Curious what the feedback was. Looked pretty good to me but I'm always looking to improve. I know I lean a bit too far forward putting unnecessary stress on my lower back sometimes.

[new05002]

Thanks. Vid gave me some good feedback from the video. Things to work on when I'm back in the gym.

Curious what the feedback was. Looked pretty good to me but I'm always looking to improve. I know I lean a bit too far forward putting unnecessary stress on my lower back sometimes.

weight is shifting a little forward (ie pushing torwards the ball of my feet.) The other thing is that my groins were bugging me today so on the stretch reflex (bounce during the bottom of the squat) I have a slightly off back position. Part of it is that I am so used to front squats where you are basically super vertical with regards to your back but in a back squat you will have an angle with respect to your hip.