Today's workout?

[SkinnyDevil]

I used to do pistols, but it is incredibly stressful on the knees. I mostly do squats and almost never do pistols anymore.

That said, you can get started by doing supported pistols - use one hand to hold on to something to stabilize you. Go halfway down and do those for a few weeks while you get used to it. Then go all the way down for a week or two, then stop using the hands.

[KD]

KD, been wondering if this short-hand means 5 sets of 3 reps, or 3 sets 5 reps?

sorry, yeah the last number is always the sets.

I'm not really going heavy with many of the powerlifts, so usually trying to get at least sets of 5 reps, and usually doing no more than 3 sets unless I am doing warmups. I've never really gotten into the 5+->10 sets of 1, 3 etc...

I am maxing out on bench, but cleans, deadlifts etc..would potentially put me out of commission going as heavy as I can go. Doing alot of reps seems to have it downsides too, particularly when working against a clock in CF. doing 1 rep of heavy dips or pulls doesn't seem to be a great system either for me.

Anyone of you guys can perform squats on 1 leg aka pistols?
its one my future  goals so if you have tips hook me up  

we do them at CF. I've tried alot of things: holding a weight, or stacking weights on a box, but the movement is very awkward for me. I have alot of tightness in that area to begin with, so I can recommend if that is your situation, working in a variety of hip mobility exercises.

[Paleo Donk]

I am maxing out on bench, but cleans, deadlifts etc..would potentially put me out of commission going as heavy as I can go. Doing alot of reps seems to have it downsides too, particularly when working against a clock in CF. doing 1 rep of heavy dips or pulls doesn't seem to be a great system either for me.

Glad you finally convinced yourself.

And yea somehow my legs were feeling great this past couple weeks so....

Hang Power Clean - 235

[SkinnyDevil]

Today's work-out:

TG warm-up
light weight (lower legs)
500 calf raises
   tabata:
stairs
sit-ups
reverse stairs

25 chin-ups (25pound vest)
25 pull-ups (25 pound vest)

40 minutes

[KD]

Glad you finally convinced yourself.

And yea somehow my legs were feeling great this past couple weeks so....

Hang Power Clean - 235

well, I said 'downsides'. Maxing deadlifts and cleans at the moment seems worse than super high and fast reps at lower weights.

nice job though. Whats the reward today: cream or jelly filled?

[Paleo Donk]

True, form should be pretty impeccable before throwing on weight. Theres no sense in injuring yourself lifting weights - which is a pretty worthless endeavor to begin with when the whole point is being able to move more effectively than before.

Lovely donut joke. I actually was offered some today and refused. I am really craving some raw tongue. Raw animal fats are just a delight.

[miles]

Anyone of you guys can perform squats on 1 leg aka pistols?
its one my future  goals so if you have tips hook me up  

I used to stand on a stool and do one-legged squats, 0-momentum(equivalent of dead-hang controlled pull-up) from fully relaxed at the top to fully-relaxed at the bottom, for up to (at least)15 reps a set.

[KD]

bear crawel warm-ups, lots of em, different directions. definitely gets my heart going.

got another PR on the rack bench, 2x45+4x25+4x10= 230lb plus whatever the bar/resistance is. did 5 @ 185(or whatever) to start and then added two more 25s and then 2 more 10s (doing 2 reps or so each) then the final 10s. then finished with 10 @ 185

did dips with a 55 lb dumbell weight and then 75 lb. I had trouble raising the weight very high and thus the weight hit the ground prior to going full negative into the dip, so that doesn't work for me

chest flies on the fancy stand up pulley machine with more bear crawls x 3

tricep pull-down with split rope x 3

hammer strength incline press 10:5:5:5 95:135 (plus whatever bar/resistance)

[Ioanna]

I used to stand on a stool and do one-legged squats, 0-momentum(equivalent of dead-hang controlled pull-up) from fully relaxed at the top to fully-relaxed at the bottom, for up to (at least)15 reps a set.

oh good one!.. i forgot about these.. a guy on my team used to do these on a table.. he made them look easy, though i could not do them 

[pioneer]

3 sets of 6 of full weighted chinups at 65lbs
3 sets of 7 weighted ring dips with 50lbs
3 sets of 7 deep squats with 225lbs
feeling strong lately, Ive been sleeping 10+ hours a night for the past 2 weeks. Weight is stable

[miles]

Ran 6 miles.

[SkinnyDevil]

3 sets of 6 of full weighted chinups at 65lbs
3 sets of 7 weighted ring dips with 50lbs
3 sets of 7 deep squats with 225lbs

WOW!

[SkinnyDevil]

Today....

TG warm-up
light weight (chest & back)
   tabata:
stairs
TG row/reverse fly combo

40 pull-ups (w/ 20 lb vest)
40 chin-ups (w/ 20 lb vest)
   tabata:
stairs

[KD]

yestaday

500 m row 1:36.4 (PR!)
pullups with 45 lb plate x 5 x 3
power clean @ 125 x 5 x 3
split rope curls x 5 x 3
deadlift @ 125 x 10 x 3
split rope curls x 5 x 3

---
today:

- bear crawls
- decline bench rack: 185x10, 235 x 5, 255x3, 275 x 2
- 30 burpees + 30 pushpress @ 80 lb attempts at no rests
- dips with 45lb plate x 6 x 3
- rope machine (tough setting, pulling up dead bungee jumpers) 3:00 split into breaks with 30 air squats
- tricep pulldown with split rope x 6 x 3
- 20 burpees
-stretch and foam roll

---
seems like hip is finally healing with the lack of squats and impact stuff, hopefully will be getting back into it and going to CF more, as I seem to just be cycling these similar workouts. Guess they are working though.  

---
funky food day
32 whole eggs
1 kidney (1lb with fat ) and backfat
honeycomb

[pioneer]

yestaday

funky food day
32 whole eggs
1 kidney (1lb with fat ) and backfat
honeycomb

wow, that is bizarre man, howd the kidney taste, havnt tried that yet?

[turkish]

KD,
 thats some serious amount of food/calorie, you must be doing some serious workout.

[KD]

wow, that is bizarre man, howd the kidney taste, havnt tried that yet?

I really dig it. the texture is more solid than liver and I prefer the taste, less sweet and more savory or something. At first it seemed to taste a bit intense (like urine) if I can recall. Similarly just eating liver today till I can pick up some more muscle meats. fridge/freezer is emptying out basically and I had nothing else thawed or fresh so I just ate eggs at work.

KD,
 thats some serious amount of food/calorie, you must be doing some serious workout.

Well I always list my workouts. No more or less serious yesterday than usual I guess. Eggs are surprisingly not very calorie dense nor do I think they are the greatest foods generally so this was more of a fluke. In this case it would have contributed only like 2250 calories total or something and that was the bulk of what I ate. With the kidney and fat it very well might be in the 3500+ range total that day, but I tend to eat far under what a typical active male my age eats I think.  I have been making efforts lately to try to put on even more weight, even though I am more or less at my -previous- goal.

[SkinnyDevil]

pullups with 45 lb plate x 5 x 3

I thought I was rocking doing 10 sets of 5 with a 20lb vest. You're killing me, KD!!! I'm gonna have to ramp it up to 10 reps per set just to get in the ballpark....

[KD]

well, I've yet to attack even 100 full range sit-ups in a row and have to be intimidated (as in a CF class) into doing tabatas, so I wouldn't sweat it

[SkinnyDevil]

A quick one today:

TG warm-up
150 push-ups
300 sit-ups
100 squats
300 calf raises
30 pull-ups
30 chin-ups

...and out the door!

[miles]

Ran 5 miles.

[SkinnyDevil]

One of these days I might start running again. 5 miles right now seems otherworldly!

Today:

TG warm-up
light weight (arms & shoulders)
   tabata:
stairs
sit-ups
bi-tri combo
stairs

Now for some meat!

[KD]

500 m row (brisk but not fast)
chins with 45 lb plate 6 x 3
125 lb bar...
- 6 x 3 cleans
- 10 x 3 deadlifts
- 5 clean and jerks (resting somewhat in-between reps)
--doing 6 x 6 split-rope pulley curls in between at high weights

immediately after the jerks I busted out 18 deadhangs on the perpendicular grips

finished with another brisk 500 m row and some foam roll/yoga stretches (back bridges etc..)

[SkinnyDevil]

Friday......

TG warm-up
light weight (lower legs)
   tabata:
stairs
sit-ups
calf raises

40 pull-ups
40 chin-ups
600 calf raises

The question is: Will I be able to walk tomorrow? Hahaha!

[KD]

I've been censored!  hehe, can't recall anything that was removed however

---

as an edit - the 18 deadhangs were in a row of course. I'll have to go in some day well rested and see how many I can do in a row and also broken up per time, or time how long to do 100 etc...

there is one particularly notorious CF workout called 'murph'

which is

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

seeing since this requires just a pull-up bar...might be fun eventually do get some cross-forum competition. or we could always do a 'half-murph' as well