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Old 01-09-2009, 04:17 PM   #51
Ryan Brown
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Thursday, 1/8/09

Rest Day

Friday, 1/9/09

Texas Method(Intensity Day)

Squat 1RM = 350 lbs (PR, 2.12 x BWT)

Push Press 1RM = 155 lbs(PR)

1x5 DL @ 350 lbs

I was SO relieved to be able to squat 350 after losing all this weight and after feeling so weak on Monday. I've never 1RM'd on PP so this was inevitably a PR.
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Old 01-09-2009, 05:14 PM   #52
Chris Salvato
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awesome bro

2x BW squat is gravy.

I am proud of you (but also wish i was there :P )
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Old 01-10-2009, 10:19 AM   #53
Ryan Brown
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Saturday, 1/10/09

Rest Day

Thank you very much, Mr. Salvato. I never let myself enjoy my squatting capacity because I remain hung-up on my inadequate pressing strength.
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Old 01-11-2009, 08:21 PM   #54
Ryan Brown
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Sunday, 1/10/09

Rest Day
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Old 01-11-2009, 08:28 PM   #55
Chris Salvato
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Quote:
Originally Posted by Ryan Brown View Post
Saturday, 1/10/09

Rest Day

Thank you very much, Mr. Salvato. I never let myself enjoy my squatting capacity because I remain hung-up on my inadequate pressing strength.
My pressing strength is a little stronger than yours -- you caught up to me...I don't press anymore because of my knee...do HSPU and I can do full concentrics at 180# now so maybe I can do a 180# press too? Who knows...

Your squat has surpassed mine by far -- though i think i was always very held back by my knees...

I can't wait until I am healed up so I can be like you when I grow up

Test your vertical lately?
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Old 01-12-2009, 08:37 PM   #56
Ryan Brown
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No, I haven't tested my vertical. I probably should.

Monday, 1/12/09

Texas Method(volume day)

Squat 1x5 @ 315 lbs
Squat 2x5 @ 295 lbs
Squat 1x5 @ 285 lbs

Bench Press 5x5 @ 155 lbs

So, I wanted to go for 3x5 @ 315 but it was NOT happening. My friends and I have suspected before that the weights in the rec center up here at school are heavier than they say. After today I'm almost CERTAIN of it. I dropped down to 295, but that even became a struggle. So, I went down to 285.


CF WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling (45 lb Plate)
Pull-ups

19:56


I think I'm going to stop trying to do the texas method. It's a great plan and if I was a power lifter I'd definitely stick with it, but I just want to do Crossfit again. I was in the middle of my workout today and I just realized I wasn't having fun with it. My progress has stalled since I finished SS and I just want to go back to Crossfit. I'll still focus on strength more than the WOD dictates. I'll try to go heavy on DL, Squat, an overhead press and an O-lift once a week. The WOD's tend to prescribe at least one of those per week. I'll just do Max effort stuff in the 1-5 rep range before my WOD's. If this does nothing more than maintain my PR's on these lifts, that would be fine by me. I might also try to do some more gymnastics work. I've been visiting gymnasticbodies.com pretty regularly lately and checking out their WOD's. I've gotten pretty close to having a solid front lever and I think I could accomplish that relatively quickly if I focused on it.
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Old 01-13-2009, 07:25 PM   #57
Ryan Brown
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Tuesday, 1/13/09

CF WOD
For time:
15-12-9-6-3 Power Cleans, 155 lbs
30-24-18-12-6 Bar Dips

15:37
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Old 01-14-2009, 08:15 PM   #58
Ryan Brown
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Wednesday, 1/14/09

CF WOD

OHS 3-3-3-3-3

I met with Ben at the SRC to do this WOD and we realized there was no way to do ME OHS at our rec center safely with just two people. So, we decided to sub Front Squats.

Front Squat
-45 x 5
-95 x 5
-135 x 5
-175 x 3
- 205 x 3


at this point our CF buddy Spencer showed up and we realized we had enough people to spot OHS, so we switched over.

OHS
-135 x 3
-155 x 3
-175 x 3


Then I called it a day.
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Old 01-15-2009, 09:44 PM   #59
Ryan Brown
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Thursday, 1/15/09

Rest Dizzle
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Old 01-16-2009, 05:33 AM   #60
Chris Salvato
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Quote:
Originally Posted by Ryan Brown View Post
My friends and I have suspected before that the weights in the rec center up here at school are heavier than they say. After today I'm almost CERTAIN of it. I dropped down to 295, but that even became a struggle. So, I went down to 285.
I used to take the weights into the locker room scale and weigh them if i had any doubt.

Quote:
Originally Posted by Ryan Brown View Post
...we realized we had enough people to spot OHS, so we switched over.
You spot OHS? You do this similar to spotting rack squats (one person on each side?)

I think I would be more comfortable just bailing on an OHS that was just too hard, but then again I haven't done it too much. Bailing would seem harder with a person on either side of me...would be scared that I would hurt them.
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