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Health & Fitness
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Old 01-10-2014, 09:44 AM   #3001
Leezy321
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3x5 Deadlifts 275
3x5 Rack Deadlifts
100 Barbell Curls
100 Abmat sit ups
50 Burpees EMOM for 5 min
Solid workout! I might try this. Only thing I'll change if I do is I'll swap the curls for tricep exercise.


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Old 01-10-2014, 11:31 AM   #3002
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Solid workout! I might try this. Only thing I'll change if I do is I'll swap the curls for tricep exercise.


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let me know how it goes. I never did rack deads. I pull from knee height?
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Old 01-10-2014, 11:48 AM   #3003
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Old 01-10-2014, 01:58 PM   #3004
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sore today. You did them without bands or assistance machines?

I did them in like 15-10 rep sets with a band.

Today I'm doing this

3x5 Deadlifts 275
3x5 Rack Deadlifts
100 Barbell Curls
100 Abmat sit ups
50 Burpees EMOM for 5 min
Yea, regular pull ups without assistance
I was getting better with pullups
Being able to knock out 10-12 with good form consistently
So one day I kept doing pullups in between other exercises
Ended up doing about 110 or 120
(I was inspired by the angie wod that has 100 pullups)
Then my lats were toast the rest of the week
And then for several weeks, I could not do more than maybe 3-4 at a time


Hey
When you write 3x5
Is it SETSxREPS? Or REPSxSETS?

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Old 01-12-2014, 07:03 PM   #3005
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http://www.t-nation.com/workouts/100...lebell-workout

This program intrigues me. Looks confusing, but broken down it's very basic movements, which I'm an advocate for. My only worry would be, it seems like a program that would wipe out any other sports/physical hobbies while you're doing it. Meaning, I feel like you could only do this program and nothing else for 5 weeks bcuz of how taxing it will be.


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Old 01-12-2014, 08:23 PM   #3006
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Solly posted that a few weeks back^


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Old 01-12-2014, 09:15 PM   #3007
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Goin heavy on some squats tomorow. Banged this out just now. Actually really liked it.

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Old 01-13-2014, 09:37 AM   #3008
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Yea, regular pull ups without assistance
I was getting better with pullups
Being able to knock out 10-12 with good form consistently
So one day I kept doing pullups in between other exercises
Ended up doing about 110 or 120
(I was inspired by the angie wod that has 100 pullups)
Then my lats were toast the rest of the week
And then for several weeks, I could not do more than maybe 3-4 at a time


Hey
When you write 3x5
Is it SETSxREPS? Or REPSxSETS?

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Come on newb you don't know by now? lol
sets x reps
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Old 01-13-2014, 10:55 AM   #3009
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Strayed from my normal routine and tried this today. Probably one of the hardest programs I've done. I can't imagine doing this 4-5 times a week for a month.... Doesn't mean I won't try! My weak link became apparent after 2rds. Which was my grip. I've always had crazy grip strength and its never been an issue. That's what wrestling/grappling your entire life will do. But my hands and forearms are destroyed right now. I can see why this program will produce extreme body composition changes in a short amount of time.



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Old 01-13-2014, 10:58 AM   #3010
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Strayed from my normal routine and tried this today. Probably one of the hardest programs I've done. I can't imagine doing this 4-5 times a week for a month.... Doesn't mean I won't try! My weak link became apparent after 2rds. Which was my grip. I've always had crazy grip strength and its never been an issue. That's what wrestling/grappling your entire life will do. But my hands and forearms are destroyed right now. I can see why this program will produce extreme body composition changes in a short amount of time.



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How's the lower back? High rep swings always hit my back really hard.
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Old 01-13-2014, 11:02 AM   #3011
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EMOM For 10 min
2 225lb Back Squat
3x20 75lb Front Rack Lunges
EMOM for 10 Minutes
2 155lb Push Press + 3 Split Jerks
*Failed reps = 5 TTB at finish
6 50 yard Sled Pushes. Just sled
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Old 01-13-2014, 11:08 AM   #3012
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How's the lower back? High rep swings always hit my back really hard.
It's tight. No more than I normally feel with heavy deadlifts though. My glutes are really fatigued though. It's an odd feeling haha


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Old 01-13-2014, 11:20 AM   #3013
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It's tight. No more than I normally feel with heavy deadlifts though. My glutes are really fatigued though. It's an odd feeling haha


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dude, sled pushed. Hell.

Got my rogue dog sled the other day. Part of the reason was because you talked up the car pushes and everyone talks these up. My legs were on fire. Me and two other guys were like wtf did we just do. I don't think any leg work I've ever done felt like this.

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Old 01-13-2014, 11:29 AM   #3014
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dude, sled pushed. Hell.

Got my rogue dog sled the other day. Part of the reason was because you talked up the car pushes and everyone talks these up. My legs were on fire. Me and two other guys were like wtf did we just do. I don't think any leg work I've ever done felt like this.
Haha ya those are brutal! They'll quickly add size to your legs as well. Take a measurement, do them for a couple months and take another measurement. I think you'll be pleasantly surprised!


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Old 01-13-2014, 11:31 AM   #3015
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Haha ya those are brutal! They'll quickly add size to your legs as well. Take a measurement, do them for a couple months and take another measurement. I think you'll be pleasantly surprised!


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I just smiled like the grinch. I'll probably be doing these twice a week or so. Any workouts you can suggest? So far I'm just thinking 50yd pushes, rest. Or 100 yards, maybe all out 25 yards then kb swings or something mixed. All kinds of possibilities.
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Old 01-13-2014, 12:01 PM   #3016
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I just smiled like the grinch. I'll probably be doing these twice a week or so. Any workouts you can suggest? So far I'm just thinking 50yd pushes, rest. Or 100 yards, maybe all out 25 yards then kb swings or something mixed. All kinds of possibilities.
When I do them I just do them after my lower body workout and in a tabata style for 5min rounds. Just basic and brutal!

I have done sled pushes in a circuit style workout (box jumps, kettlebell swings, tire flips, sledge hammers, sled pushes) and while equally as difficult cardio wise, not equal in muscle building.


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Old 01-13-2014, 12:25 PM   #3017
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When I do them I just do them after my lower body workout and in a tabata style for 5min rounds. Just basic and brutal!

I have done sled pushes in a circuit style workout (box jumps, kettlebell swings, tire flips, sledge hammers, sled pushes) and while equally as difficult cardio wise, not equal in muscle building.


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right. It seems like everyone of the cf dudes that are adding size and strength suggest these over a lot of other conditioning workouts. Glad I bought it.
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Old 01-14-2014, 10:21 AM   #3018
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3x15 205lb Deadlift SLowww and good form
50 Pull ups
50 Chin ups
5x5 Barbell Row
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Old 01-14-2014, 11:04 AM   #3019
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Upper body is shot from yesterdays workouts.

AM Workout
*Jump Rope 60 sec. in between sets for everything, no rest.
Strict OHP: 3x5 / superset with chins ups
BB Bench: 5x10 / superset with chins ups
BB Bent Over Rows: 5x10
DB Seated Press: 3x12
Face Pulls 3x15

Also tossed in some DB Curls and Single Arm Rope Pushdowns, both with Fat Gripz, at the end of the workout. Later on in the evening though is when things got interesting. A new local Crossfit joint opened up, so I decided to go in for a trial run...

Strength
Push Jerk 2-4-6-4-2

Met Con: 10 minute AMRAP
Thruster to push jerk 3 Reps
Chest to bar 3 Reps
Thruster to push jerk 6 Reps
Chest to bar 6 reps
EACH ROUND IS INCREASED BY 3 REPS UNTIL THE 10 MINUTE AMRAP IS DONE
AMRAP

Finished up with some partner core work as well: Toes to Bar superset with V Toe Touches 21-15-9
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Old 01-14-2014, 01:30 PM   #3020
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Anybody hear any further detail on the below, article is about Kevin Ogar's injury.

http://www.crossfitinvictus.com/blog...th-kevin-ogar/
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