6 AM WOD
“Operation Red Wings”
4 Rounds for Time:
– 3 Bear Complex (95/135) (power clean + front squat + push press + back Squat + push press)
– 200m Run
– 8 Bar Facing Burpees
– 200m Run
– 8 Thrusters (95/135)
– 200m Run
27:48...slow runs but Barbell felt good.
A lot of chest and triceps fatigue through day so took Bench a little less volume.
PM
Bench
3x3@315 (definitely hard after this morning)
3x10@225
Backsquat: 4×5@410 (felt good)
Deadlift: (2x a week option...sspt deadlift table)
TM=570
1×12@405 (EMOM) all felt good
Back on the gain train.
Backsquat, singles up to 500# (wanted to prove to myself I could still hit it)
3x5@405 (felt good...working up on some volume)
Bench
3x5@315 (little slower...but still adding volume)
Kinda done after that.
So...on Memorial Day the old crossfitter came out and I decided to do "Hall" with the gym. Felt good but back was a little tight today.
Backsquat: singles @ 405-455-480 (felt slow but was confident through lift...I attribute it due to fatigue)
Bench: 3x1 @330 (315 felt great going up so decided to go to 330 and have an extended Pause to erase and hesitation of opening up there...felt great)
Deads: worked up to 455...felt good there but decided not to push with tight back. I would rather my last heavy dead training day be the last day when I felt awesome.
Feeling great and excited...a few Epsom salt baths this week should have me in top form.
Comp Bench 345-355x1, 305-325 for 6 total reps 1-2 reps per set
Pin Bench (top half of your normal ROM for lockout) 3x3@9
Weighted Pull-ups 2x5 (heavier than last week if possible)
Competition Bench:
Paused singles: 315-335-345-355 (PR...felt great and moved pretty fast...wished I videoed)
2x3@405
1×5 @425 (I got excited and went to failure)
Weighted pull-ups 5-6 @+53
Squat 455x1, 465x1, 475x1
Dead 520-530x1, 475-500 for 4 total reps 1-2 reps per set
Back Extensions w/ band or weighted 2x8-10 (heavier than last week)
Backsquat: singles at 405-455-465-475
Deadlifts singles up to 545 (felt great today...lightest yet, feel great mentally going into meet)
2x2@495 (honestly it felt like I could have it it for 5...Laura may have a video)
Back Extensions 2x8@35
Comp Bench 305-315x3-5x5
Touch n Go Bench (STRICT TEMPO DOWN) 275x3x5
Barbell Rows 2x5 (heavier than last week)
Competition Pause Bench:
2x5@315 (some questionable pauses at later reps)
3×3@315 (felt good)
Strict tempo touch and go: 3x5@275
Day 1
Squat 515-525x1, 465-495 for 6 total reps 1-2 reps per set
6" Block Pull 3x3@9
Good Mornings 2x5 (heavier than last week)
Squat: worked up to 525x1
2@495
2@465
2@465
6" Block pulls 3x3@(495-515-515)
Skipped GMs...felt it in lower back on first one...decided not to push it.
Day 4
Comp Bench 330-335x1, 295-315 for 9 total reps 2-3 reps per set
Pin Bench (top half of your normal ROM for lockout) 4x3@9
Weighted Pull-ups 3x3-5 (heavier than last week if possible)
Competition Pause Bench:
1@335 (felt good)
3x3@315 (all felt strong)
Pin bench: 4x3@385-405-415-415
Weighted Pull-ups 4 sets
Day 3
Squat 440x2x5
Dead 515-520x1, 465-495 for 6 total reps 2-3 reps per set
Back Extensions w/ band or weighted 3x8-10 (heavier than last week)
Backsquats: 5x2@440 (felt kinda slow...maybe using old knee sleeves)
Deadlift: 1@515 (felt slow but go it)
2×3@466 (I think I figured out my left side...I need to stagger left foot back about an inch to keep the bar into me)
Day 2
Comp Bench 295x3-5x5
Touch n Go Bench (STRICT TEMPO DOWN) 265x3x5
Barbell Rows 3x3-5 (heavier than last week)
Competition Bench:
5x5@295
Touch and go: 3×5@265
Barbell Rows: 3x5@245
Week 8
Day 1
Squat 505-510x1, 455-485 for 9 total reps 2-3 reps per set
6" Block Pull 3x3@9
Good Mornings 3x5 (heavier than last week)
Backsquat: worked up them hit 1@495 (read wrong week) then 1@510 (felt good...RPE=8.5...slower through sticking point but confident through and not real grind)
2@485 (felt pretty good...rpe=9.0 just didn't want to push it)
2@485 (second was a grind, decided to drop down next set)
3@455
2@455
6" Block (jerk box tops standing on 25 bumpers): 3x3@495-515-515
Day 4
Comp Bench 325x1, 295-305 for 12 total reps 2-4 reps per set
Pin Bench (top half of your normal ROM for lockout) 5x3@8.5
Weighted Pull-ups 3x3-5 (heavier than last week if possible)
Competition Bench up to 325x1 (felt great)
4x4@305 (felt easy...did an extra set by accident)
Pin Bench (set on 12): 5x3@355-365-385-385-385
Day 3
Squat 425x3x3
Dead 510x1, 460-485 for 10 total reps 2-4 reps per set
Back Extensions w/ band or weighted 3x8-10 (heavier than last week)
Back squat 3x3@425 (felt slow but got them in)
Deadlift: up to 1@510 (felt slow)
2x4@460
1×2@460
Day 2
Comp Bench 285x3-5x5
Touch n Go Bench (STRICT TEMPO DOWN) 255x4x6
Barbell Rows 3x3-5 (heavier than last week)
Competition Bench: 5x5@285
Tempo Bench: 4×6@255
Barbell Row: 3x5@245
Day 1
Squat 495x1, 450-475 for 12 total reps 2-4 reps per set
6" Block Pull 3x3@8.5
Good Mornings 3x5 (heavier than last week)
Back squat: worked up to 495x1...feeling much more confident with 5 plates.
475x3
475x3
455x3
455x3
Second set at 475 felt really smooth...happy with how it felt.
Block pulls (off jerk blocks top standing on 25 bumpers ~6"...no belt): 3x3@455, 485, 505
Good Mornings: 3x5@224
Day 4
Comp Bench 335x1, 300-315 for 8 total reps 2reps per set
Floor Press 5x2@9
Weighted Pull-ups 3x4-6 (heavier than last week)
Trap 3 Raise 3x8-10
Shoulders a little sore from doing electrical and mopping the gym as warm up...
Competition Pause Bench:
Worked up to 335x1 and 345x1 (both felt great...maybe good enough to start thinking meet PR on 3rd)
4x2@315 (again felt good...really feeling confident in bench)
Squat 440x1x7
Deadlift 520-525x1, 470-495 for 6-8 total reps, 2 reps per set
Front Squat 3x2@9
Back Extensions 4x8-10 add band or weight if you can (heavier than last week)
Back squat: 7x1@440 (felt slow...but go them, last 3 seemed easier, may b have rushed warm up)
Deadlifts:
1@ 525 (felt good so...) 1@ 545 (slower but glad to hit it...helps me mentally. Especially after squats and energy not high)
4×2@495 (honestly felt better and better through the sets)
Had to skip the rest...my parents coming into town. Anyway...great day. I was not super pumped or feeling above average...but to be able to hit 545 (even the the bar getting a little away from me) and the 495 for 4 doubles gives me a lot more confidence. Though I have hit 540 for a triple before in the gym I think the 545 is actually the most I have hit in the gym.
HuDay 2
Comp Bench 275x3-5x5
Pin Bench (mid range) 5x2@9
Barbell Row 3x4-6 (heavier than last week)
DB Powel Raise 3x8-10
Competition Pause Bench: 5x5@275 (felt smooth and light)
Pin Bench (went back up to 12...a little higher, where I positioned the first week) 5x2@(350-365-390-390-405)
Barbell Row 3x6@225
Day 1
Squat 515-520x1, 465-495 for 8 total reps, 2 reps per set
2-ct Pause Dead Mid Shin (no belt) 3 sets of 2 reps @9 (heavier than last week)
Good Mornings 3x4-6 (heavier than last week)
Back Squat: worked up to 405-455-490-520 (20# PR. Felt confident but little grind...got video)
1@495 (felt like RPE of 9-9.5ish...so didn't want to push for a double...I think the grind on 520 took some out of me)
1@465 (failed second...both got a little forward...maybe 520 or fatigue from back extensions on Friday....and from working on fence)
2@465 (felt alright...RPE=9 on second...much better groove)
2@465 (felt good)
2@465 (back up to RPE=9.5ish, glad I was able to bounce back and get my reps in within the weight range)
2 count pause deads 3x2@(455-465-475...felt pretty strong)
Good Mornings 3x6@225
I will say overall a good training day. I was definitely not as pumped as last week...just a busy weekend and busy Monday. The fact I still got 520 is great...even my warm ups did not really fly up today. As far as mood and focus I would give me a 3 on a 1-10 (10 being best scale).
Day 4
Comp Bench 325x1, 285-305 for 12 total reps 3 reps per set
Floor Press 4x3@8.5
Weighted Pull-ups 4x6-8 rest 90 seconds (heavier than last week)
Trap 3 Raise 3x8-10 rest 90 seconds
Competition Bench: up to 325 x1....felt pretty good.
4x3@305 (felt good)
Floor Press 4x3@(275-275-305-305....felt good. Still not a great place to do it at the gym.)
Pull-ups: 4x (8-8-8-7)
Trap 3 Raise: 3x8@15#
Day 3
Squat 425x4x2
Deadlift 510x1, 450-475 for 9-12 reps total reps, 3 reps per set
Front Squat 3x3@8.5
Back Extensions 4x8-10 add band or weight if you can (heavier than last week
Backsquat: 2x4@425 (felt good)
Deadlifts: 1@510 (finally felt fast and easy)
4x3@475 (again felt much better...had to just focuse on set up and tight upper back)
Front Squat: 4x3 @(275-295-315-315...I wrote down 4 sets for some reason)
Back Extensions @+26#: 10-10-10-8
Day 2
Comp Bench 265x4-6x4
Pin Bench (mid range) 4x3@8.5
Barbell Row 4x6-8 rest 90 seconds (heavier than last week)
DB Powel Raise 3x8-10 rest 90 seconds
Competition Pause bench: 4x6@265
4x3 (moved pins down one place...which seemed more sticking point ish...on #13 ~2.5" off arched chest...if you're looking for sticking point work I should stay here...Triceps and lockout work go back up) @315-325-315-315
Barbell Row: 4x6@205
DB Powel Raise 3×8@ 15
Squat 500x1, 445-470 for 12 total reps, 3 reps per set
2-ct Pause Dead Mid Shin (no belt) 3 sets of 3 reps @8.5RPE (heavier than last week)
Good Mornings 4x6-8 (heavier than last week)
Squat: Warm up then 365-405-435-465-500 (smoke show....felt easy)
2x3@465 (last rep got RPE 9ish, so dropped weight)
1x3@455 (same on last rep)
1x3@445 (felt like RPE 8)
2 count (mid shin) deads: 3x3@(425-445-445...felt good...hook Grip felt like my thumbs were ripping off)
Good mornings: 2×6@225 and 2x8@205
Comp Bench 310x1, 275-295 for 15 total reps 3-4 reps per set
Floor Press 4x4@8
Weighted Pull-ups 4x6-8 rest 90 seconds
Trap 3 Raise 3x8-10 rest 90 seconds
Competition Pause Bench: singles up to 310 (felt really good)
3×4, 1×3@295 (felt good every set...Bench feels strong...granted been 5 days since benching)
Floor Press...played around with it and stopped.
Didn't have too much training time...had to do some stuff around the house and beat up from deads and pulling out bushes on Saturday. (probably more so the bushes)
Day 3
Squat 405x3x3 (did first set belt less, it may have been what through rest of day off a littlr)
Deadlift:
485x1 (felt really slow...not sure why, got it th I igh)
430-460 for 12-15 total reps, 3-4 reps per set
2×4@455 (felt good)
1@455 (felt aweful...rest got extended talking to a new member, dropped weight to 430)
3@440
Front Squat 4x3@(275-305-305-305...belt less, felt pretty good...more core than legs)
Back Extensions 4x10 +25#
Day 2
Comp Bench 255x4-6x4
Pin Bench (mid range) 4x4@8
Barbell Row 4x6-8 rest 90 seconds
DB Powel Raise 3x8-10 rest 90 seconds
Competition Pause Bench 4×6@255
Pin Bench (~6" off chest, #12): 4x4@(315-325-345-345...took a while getting use to, I think 345 was about right. I may try to go down one more next time)
Barbell Row 4×8@185
Missed Powel raises
Day 1
Squat 480x1 (felt good, not super fast but felt confident...RPE=8)
430-455 for 15 total reps, 3-4 reps per set:
450×3-3-3-3 (last rep got pretty slow, so dropped weight) 430×3
2-ct Pause Dead Mid Shin (no belt) 4×3 reps @8RPE @(365-385-400-415...honestly all felt hard but still felt good...I think it was more a function of holding my breath than the weigh)
Good Mornings 4x8 @185 (felt good)
Honestly even with only a 1 day rest after deads I just felt awesome today...even waking up to coach 0600 class and everything. I ate a quest bar about 4 PM that I sometimes leave to eat mid workout. I will plan on eating quest bar tomorrow at same time and see how I feel. I feel like upper body pulling assistance (pull ups and rows) just take it out of me...not sure why.
Day 4
Competition Deadlift 475x1 (felt slow but got it)
425x4x4 (second set felt best...almost like finally warmed up)
2-ct Pause Squat 4x5 (245-265-285-305...felt easy)
Good Mornings 165x8x3
Planks 4 sets max time with 45# on back (did one for :45...kinda lost motivation by myself in gym on saturday).
Day 3
Competition Pause Bench 305x1, 275x4x5 (felt good, twinge in right pec)
Close Grip Bench 4x5@225-235-240-245
BB OHP 3x6 @155
KB Row 70# kb 4x10
DB Curls 2x15@35
Day 2
Competition Squat 470x1, 420x4x5
2" deficit deadlift no belt 4x5
Front Squats 3x6-8
Wtd. GHD Situps 3x6-8
Competition Squat: 1x470...felt good (got video)
5×4@420 (felt pretty strong...used my Competition knee sleeves...for some reason they even make me more mentally focused...or maybe the weight did)
2" (25# bumpers) Deficit deads: 4×5@(365-385-405-425...honestly these felt better than deadlift day...maybe being nice and warm. )
Front Squats 3x 8@225....these honestly smoked my core. I think my lats and abs fatigue from yesterday made it a little harder.
GHD sit-ups: 3x8@26-35-35
Day 1
Competition Pause Bench 240x6-8x3, 275x1x3
2-ct Pause Bench 4x5
Seated DB OHP 4x8-10
Pull-ups 4 sets max reps
BB Curls 4x8-12
Dips (super set with curls) 4 sets max reps
Comp. Bench: 3x8@240 ( felt good), 3×1@275 (felt easy...but I guess it should. Some lingering tightness in pecs)
2 count pause bench 4x6@(225-235-240-240...did 6s by accident after reading last week for approximate loads.)
Seated DB Press 4x10@(50-50-55-55)
Pull-ups (12-10-9-6...kinda lost it on 4th set, not enough rest)
BB Curls 4x(10-10) @85
SSF
SS w/
Dips (12-×)...just did 1.5 rounds...just felt beat and wanted to go home. Not because of programming...just tired from work and coaching 0600
Day 4
Competition Deadlift 460x1, 410x5x4
2-ct Pause Squat 4x6 (use competition form no belt 245+ this week)
Good Mornings 155x6-8x3
Planks 4 sets max time (add plate on upper back if more than 1 minute hold capable)
Comp Deadlift: 460
4x5@410 (felt good...hands hurt for some reason)
2 count pause squat: 4x6@(245-265-275-275)
Good Mornings 3x8@155
Plank 1:00@+25#, 1:00@+35#, 0:45@+45#, 0:45@+45#
Day 3
Competition Pause Bench 295x1, 260x5x5
Close Grip Bench 4 sets of 6 reps (heavier than last week 225+)
BB OHP 3x4-6
KB Horizontal Row 70# kb 4x8-12 strict form
DB Curls 2x12-15
Competition Pause Bench: 135-185-225-265-295
5x5@260 (felt good...a little lingering soreness from monday)
Press 3x6 @(135-150-160...felt much better than last week)
KB Rows 4x (10- 10-98)@70# (those felt better than I remembered...though it does hurt that you specified 'strict'...like I would do some bro rep assistance, of course after doing upright rows last week I may deserve it)
DB Curls 2x15@35 (felt surprisingly easy)
Day 2
Competition Squat 455x1, 405x5x5
2" deficit deadlift no belt 4x6 (heavier than last week)
Front Squats 3x6-8
Wtd. GHD Situps 3x6-8 use weight this week
Competition squat: 1×455 (felt alright)
5x5@405 (last one of 4th set felt slow, 5th got sketchy...got on toes on last 2)
Deficit deads (25 bumpers) 4×6@(315-345-365-395...last 2 sets I really felt it...maybe start at 365 next time)
Front Squats 3x8 (183-215-235)
GHDs 3x8 (35 KB)
Accumulation Block
Week 2 of 10, 4/4 to 4/10
Day 1
Competition Pause Bench 225x10x3, 255x1x3 (felt good...got video of 255)
2-ct Pause Bench 4 sets of 6 reps (2@225, 2@235...235 got real on last 2 reps)
Seated DB OHP 4x10 (50s...got real...more upper back as far as sta ility...then shoulders)
Pull-ups 4 sets max reps (12-9-9-7)
BB Curls 4x10 (85- 85 - 75 - 75)
Dips (super set with curls) 4 sets max reps (13- 13 - 10 - 10)
Day 4
Competition Deadlift 445x1, 395x5x4
2-ct Pause Squat 4x6
Glute Ham Raises 3x6-8 (use weight if bw is easy)
Planks 3 sets max time (add plate on upper back if more than 1 minute hold capable)
Took an extra rest day because work at gym...ham strings were still sore and tight...maybe from deficiets?
Deadlifts: Warm up and up to single at 445 (felt slow...hamstrings again still a little tight)
4×5@395 (Rest: 3 across...honestly later 3 sets felt good...I started to bring my knees a little forward that lowered my hips slightly and felt much more strong)
2 count pause squats 4x6 (185 (high bar, just seeing what feels right) - 185 (low bar....felt much better) - 205 - 235 )
Our GHDs aren't good for Glute hame raises, so I will do hip extensions.
3x8 (0-25-25). Our GHDs kinds suck...maybe RDLs or good mornings for some extra posterior?
Planks 3x1 minute (0-10#-25#...need to start at 25+ next time).
Overall this day was mush less taxing on me than day 2.
Day 3
Competition Pause Bench 285x1, 255x5x5
Close Grip Bench 4 sets of 6 reps
BB OHP 3x4-6
DB or KB Row 3x8-12
DB Curls 2x12-15
Comp. Pause Bench:
Warm up 135 - 185 - 225 - 255
Single @285
5x5@255 (felt good)
Close Grip 4x6 (185 (thumb knuckles at edge of knurling), 205 (index at edge of knurling), 205 (same), 215 (same)) (felt good...felt more tightness in shoulders than Triceps fatigue...maybe heavier next time)
OHP: 3×6@135 (Harder than I thought it would be)
KB Row 3x12 (53, 70, 70...probably need to breakout the EZ Curl next week. Felt more in delts than traps)...so I am an idiot...for some reason I was thinking up right rows...my bad.
Barbell Curls 3x9@85 (felt better...just saw Curls and did wrong thing)
Day 2
Competition Squat 440x1, 395x5x5
2" deficit deadlift no belt 4x6
Belt Squats 3x12-15
Wtd. GHD Situps 3x6-8
Back squat warm up: 135-225-275-315-365-405
440x1 (felt heavy, but got it)
5x5@395 (Rest:3,3,4,5. First set felt heavy, second good...3-5 got real last reply or two, I am use to 5-7 minutes rest at 405).
Deficit deads (no belt, 25# bumpers) 4x6 (275, 295, 315, 335, these felt good...set up is a little weird, felt more like clean set up)
Belt Squats 3x12 (70,70,96...after I got my belt situated they were alright...but still think discomfort is limiting over strength...maybe use front squats or something else to push legs...not sure your thoughts)
3x8 GHDs (20, 20, 25...went to parallel, these felt good, let me know if you want me to overextend to work hips more at bottom)
No conditioning after those squats.
10 Weeks Out from NC State Meet
Programming by Patrick Stroup
Day 1
Competition Pause Bench 215x8-10x3, 245x1x3
2-ct Pause Bench 4 sets of 6 reps
Seated DB or KB OHP 3x8-10
Pull-ups 3 sets max reps
BB Curls 3x8-12
Triceps Isolation (your choice) 3x8-12
Competition Pause Bench 3x10@215 3x1@245 (felt good...much harder than it read)
2 count pause bench 4x6@(185, 185, 195, 195)
Seated DB OHP 3x8 (heaviest dumbbells are 55...45,50,50...going short rest made it harder, but still got heavy.)
Pull-ups (to RPE=9...11, 8, 7...Kipping pull ups do not translate to dead hangs...or maybe weighing 230)
Barbell Curls 3x8@85...damn...I was much better at that in high school.
Dips 3×(12, 12, 11...first two sets felt easy...the got hard)
