Some fun with the deadlift a today: 6x4 deadlift @ 130, 120, 120, 125, 120, 120 5x4 Cleans @ 50, 60, 65, 70, 70 Dumbbell swings in superset with calves Good mornings in a superset with biceps This time I was releasing the weight at the bottom as my deadlift bottleneck seems to be my … Continue reading Deadlifts
Yesterday I sprinted through a shoulder workout, beach use I didn't really have time to do it properly. 5x4 shoulder press @ 60, 70, 60, 60, 60 4x4 on the shoulders machine in a superset with back shoulders. 4x4 shoulder pulls with a barbell in a superset with side shoulders with dumbbells. 3 sets of … Continue reading 15 min shoulders
Did a quick workout while in Varna. 6x4 Back Squats @ 100, 105, 105, 100, 100, 100 4x4 Front Squats @ 80, 85, 85, 85 Leg extensions Leg hamstring curls Wasn't too hard on my legs. Probably not enough for a quality workout. I should try with more weights next time.
Bench press day again. It was on Saturday, so I had lots of time and I took it. Nice and long workout, hit the chest hard and also managed to do some biceps/triceps and good amount of abs exercises. 5x4 Bench presses @ 100, 110, 110 (3), 105, 105, 105 5x8-10 Inclined bench presses (used … Continue reading Bench Press
Finally decided to go to this Chiropractor after My back wasn't getting any better and on Yuli's advice. Got an appointment for 11am and as usual I overslept so I decided to do a very short squats workout in case I need to rest my back for a few days after the procedure. 5x4 squats … Continue reading Squats & Chiropractor
Went to the Yuli's gym yesterday and it was pretty awesome. After more than two months of powerlifting and bodybuilding exercises, it was very nice to get back to CrossFit. Also Yuli is a great guy. We got tons of attention. He also improved my deadlift, clean and gave me awesome tips on what I … Continue reading CrossFit again – Yay!
"Would you like me to give you a formula for success? It's quite simple, really. Double your rate of failure." - Thomas J. Watson, founder of IBM
Decided to give the N.O. Xplode a shot again, but with a half dosage so I don't get insane this time. I was able to repeat the weights from last time, which was pretty good and kind of surprising to me. 6×4 – Shoulder Press 5×8-10 – Shoulder Press Machine 4×8-10 – Front Barbell Raise … Continue reading Shoulders on half N.O. Xplode dose
Very very destructive weekend again. Also after the pain in my back the last week ( which is still kind of ongoing ), I decided that I need to change my squats strategy: a) Dial down the weights and concentrate on perfect technique. b) If it gets too heavy, just quit instead of making everything … Continue reading Squat technique fixes
The fact that my back started hurting me few days ago made me think, I should reconsider the technique on my exercises and become open to new ways of doing the exercises I've done for years now. After some reading ( mostly the CrossFit training guide ) I came up with few points that I'm … Continue reading A proper deadlift technique