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Health & Fitness
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Old 04-17-2014, 12:53 PM   #821
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your posture seems improved too, obviously with a two pic sample size. But deadlifts will pull your shoulders back / improve your upright posture. Lot's of positive noticeable changes
+1. One more thing I noticed is how much younger Brian looks compared to older picture even with the beard lol...
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Old 04-17-2014, 01:58 PM   #822
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Thanks for all the positive feedback guys, I just wish I had started the strength and conditioning workouts earlier, my progress would be much further along then.

I'm heading here for a class tomorrow, my sister goes there and I've been talking a lot of trash, her friend will be running the class and I have a feeling they are going to try and kill me.

http://www.fhittingroom.com/
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Old 04-17-2014, 02:18 PM   #823
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Thanks for all the positive feedback guys, I just wish I had started the strength and conditioning workouts earlier, my progress would be much further along then.

I'm heading here for a class tomorrow, my sister goes there and I've been talking a lot of trash, her friend will be running the class and I have a feeling they are going to try and kill me.

http://www.fhittingroom.com/
They will. I think you'll be good though. Your times and strength are good.
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Old 04-17-2014, 03:24 PM   #824
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Thoughts or suggestions on how I could work on this, rack pulls maybe?
I would say rack pulls since you can use more weight and focus more on hip drive. Barbell hip thrusts are a little hidden gem that ppl rarely use as well.





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Old 04-17-2014, 03:35 PM   #825
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I would say rack pulls since you can use more weight and focus more on hip drive. Barbell hip thrusts are a little hidden gem that ppl rarely use as well.





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yup
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Old 04-17-2014, 07:43 PM   #826
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Wow my body is exhausted today, crazy stressful week of work, heavy front square on Monday, heavy OHP on Tuesday, and PR on deadlift yesterday. Could barely move at the gym today.

Did some clean work up to 155 lbs, my body just wasn't responding to what my mind was telling it to do.

50 American KB swings at 26 kg
25 burpee over box jumps
Some ground to overhead work at 115 lbs
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Old 04-17-2014, 08:37 PM   #827
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Be careful of kb swings a day after deads. Real hard on posterior chain. I like them the same day though.


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Old 04-17-2014, 08:59 PM   #828
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Everything was rough today. My shoulders are destroyed right now.
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Old 04-17-2014, 09:15 PM   #829
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Good job on the deadlift
Now take it easy


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Old 04-22-2014, 07:22 PM   #830
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Body is exhausted, was supposed to do 3x5 squats at 285 today, got one set plus 1 rep in before dropping the weight down

1x5 back squat at 285 lbs
2x5 back squat at 225 lbs
Max rep back squat at 170 lbs
16 reps

5 rounds
10 goblet squats 28kg KB
10 dips
5:51

Tabata mountain climbers

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Old 04-22-2014, 10:05 PM   #831
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Full set at 285 lbs

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Old 04-23-2014, 10:04 PM   #832
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Three and a half weeks until the civilian military combine, I need to up my conditioning.

-BB OHP
1x20 at 95 lbs
2x10 at 115 lbs

-Push press
1x12 at 95 lbs
1x10 at 115 lbs

-3 minute AMRAP (2 sets)
5 renegade rows
5 squats
5 push presses
20 lbs dumbbells
3 full rounds each set

-100 20 lbs slam balls
1:59

-50 ab mat sit-ups

-21-15-9
Russian KB swings 28 kg
Air squats
Push-ups
3:48
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Old 04-24-2014, 05:56 AM   #833
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You need longer wods. Everything you do is 5 min and under it seems.


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Old 04-24-2014, 07:27 AM   #834
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Was thinking the same thing, going to change things up, add some longer AMRAP stuff and double up on some of the things I'm doing.
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Old 04-24-2014, 10:11 AM   #835
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Also my legs are sore as **** from squats on Tuesday, haven't felt like this in a while, it feels good.
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Old 04-24-2014, 10:51 AM   #836
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Was thinking the same thing, going to change things up, add some longer AMRAP stuff and double up on some of the things I'm doing.
Your intensity will go down but that's ok. You're working different energy systems with the longer ones.

With longer ones I try to pace myself and not go balls to the wall. Add a few movements in, do more rounds etc. Longer ones are good to add runs in or rows. I like a mix of weight movements, body weight, and a cardio portion. All 3 of elements of CF movements.
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Old 04-24-2014, 01:20 PM   #837
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I'm going to do two consecutive rounds of the below tonight.

21-15-9
American KB swings
Burpees
Sit-ups
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Old 04-24-2014, 01:53 PM   #838
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2 rounds? Should fire you up nicely
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Old 04-24-2014, 07:11 PM   #839
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****

1x8 dead lift at 135 lbs
1x8 dead lift at 225 lbs
1x8 dead lift at 315 lbs

50 pull-ups

21-15-9 (2 consecutive rounds)
American KB swings 24kg
Burpees
Sit-ups
19:26

Tabata jump rope

1/2 mile in 3:30 (also do this as a daily warm up)
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Old 04-25-2014, 07:03 PM   #840
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Today

Worked up to:
1x5 at 205 lbs front squats

3x20 hip adduction machine
3x20 hip abduction machine

Modified CMC AMRAP 2 sets
5 mins. completed 3 rounds each set
5 115 lbs ground to overhead
7 burpee over box jumps
9 push-ups

(I did KB swings yesterday)

Used straps on the front squats, working on the front rack grip

Squats at 185 (deloading)

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